Saturday, April 25, 2015



WHY DO WE CALL IT WEIGHTLOSS



The definition of loss is missing something that is cherished.  How does that pertain to weight loss?  If we lose something we feel sad and it takes a while to get over that feeling. 
     Everyone I know who wants to get in shape looks for the next great diet.  Let’s look at this word for a moment.  If you drop the T in Diet what do you have? Die, isn’t this what most people want to do when they are trying to get rid of those extra pounds.  Why is something good we are trying to do have such a bad connotation? 
This brings me back to my point about weight loss.  When you lose  something you look long and hard to try and find it again.
This means after struggling to lose say 50lbs over 6 months you wake up one day and say oh my god where did those 50lbs go. I must find them  because a loss is not good.
Where could it have gone?  I know that 50lbs is in the pasta, cookies, white flour, cupcakes and candy and my old sedentary lifestyle.  I want it all back to make me feel whole again.
     This is why I think we should call the process of weight reduction Weight Release, doesn’t this make sense?  When we get rid of extra pounds we release that in the form of energy into the universe.  We don’t want it back.  We will not wake up in a month or two and say where did my flab go?  We released it never to return.  This can be accomplished with a flexible eating plan and workout to help tone and shape your body.
 Weight release is easy as 1,2,3.  You can release on average 5lbs a week guaranteed by following my own weight release eating plan and participating in a workout program that will set you metabolism on fire.
Dave Knapp NCSF-MCPT,CNS
princetonbootcamps@yahoo.com
health and wellness,diet and exercise, personal training, exercise fitness

Thursday, April 23, 2015

IS YOUR BODY READY FOR SUMMER?

ARE YOUR READY TO PUT ON THAT BATHING SUIT AND STRUT YOUR STUFF.

     I SEE THE GYMS ARE FULL WITH PEOPLE GETTING READY FOR THE SUMMER BATHING SUIT SEASON.
   
EVERYONE WANTS TO TRY THE NEXT BEST WORKOUT TO LOOK THEIR BEST ON THE BEACH.

MOST PEOPLE READ THE MAGAZINES AND ARTICLES ON THE INTERNET THAT TELL THEM 10 MINUTE HIIT WORKOUT WILL GIVE YOU THE BODY THAT WILL TURN HEADS OR FOLLOW THIS ROUTINE AND YOU WILL GET A KICK ASS BODY.

UNFORTUNATELY EXERCISE IS ONLY 20% OF THE SOLUTION.

WHAT GOES IN THE PIE WHOLE LEADS TO 80% OF YOUR SUCCESS OR FAILURE.

DIET IS A 4 LETTER WORD IN MY BOOK.  IF YOU LOOK AT THE FIRST 3 LETTERS THIS IS WHAT YOU WANT TO DO IF YOU FOLLOW MOST OF THEM.

PACKAGED AND DELIVER MEALS LIKE NUTRISYSTEM AND JENNY CRAIG DO NOT TEACH YOU HOW TO EAT.  THEIR WHOLE OBJECTIVE IS TO GET YOU HOOKED ON THEIR SERVICE AND DEPEND ON THEM FOREVER TO KEEP THE WEIGHT OFF.

LOSING WEIGHT IS NOT ROCKET SCIENCE THE ONLY WAY TO HAVE SUCCESS IS TO KEEP YOUR BLOOD SUGAR STABLE.  HOW YOU ASK DO YOU DO THIS.

IT IS MUCH EASIER THAN YOU THINK.

IF YOU LOOK AT YOU PLATE AS A PIE AND FOLLOW THESE EASY STEPS YOU WILL NEVER BE OVER WEIGHT OR HUNGRY AGAIN

YOUR PLATE SHOULD BE SET UP THIS WAY:
1/4 PROTEIN
1/4 STARCHY VEGETABLES
1/2 FIBROUS VEGETABLES

ALWAYS MAKE SURE THAT YOU NEVER DEPRIVE YOURSELF.

PICK ONE DAY DURING THE WEEK AND EAT WHAT EVER YOU WANT.  NORMAL PORTIONS DONT BE A GLUTTEN.  THIS WILL KEEP YOU ON TRACK

THAT,S IT IN A NUTSHELL .  LIKE I SAID NOT ROCKET SCIENCE
WATCH THIS BLOG FOR MORE INFO

DAVID E KNAPP NCSF,CPT-CNS
KNAPPWEST FITNESS CONSULTING. LLC

NUTRTION,PERSONAL TRAINING,FITNESS,DIETS,

Thursday, November 21, 2013

ARE PRE PACKAGED DIET MEALS THE ANSWER TO WEIGHT REDUCTION?

    We have all seen the ads for the meals that are sent to you so there is nothing to do but put them in the microwave and heat.
     These meals are the right combination of protein fats and carbs that will start you on the process of weight reduction.
    You just open your freezer put them in the microwave and you have a well balance meal.
Is this a great way to reduce the poundage that you have accumulated over the years.
     This may be good for a jumpstart to point you in the right direction.  What do you do when you have lost the weight. Can you maintain it.
    This is not possible.  You werent taught how to make the right combination of foods to keep the weight off.  As soon as you stop buying these meals the weight slowly rejoins you hips and thighs and your body welcomes the weight with open arms.
   The companies who make these diet foods hope that when you see the weight rejoining your body you will rush out and start buying from them again.  They dont care about you they just what you seperate you from your cash.

The process to weight reduction is to learn the right combination of foods that will stoke your metabolic furnace and cause you to burn fat instead of storing it. 

    This process is alot easrier to learn and stick to then you think.  All it takes is learning how to combine the right rations of slow carbs fast carbs and protein in every meal to keep those fat burning logs on the fire.
    Its like the old saying goes.   Give the man a fish and he will eat for the day.  Teach a man to fish and he will eat for a lifetime.
     The flexible food plan is not a diet it is a way of life you can stick to.
You will be taught how to eat and what to eat at each meal to keep the fires burning.  The biggest compliant I get is that I can eat all that food. 
  One important fact is that you must never deprive yourself.  If you want something eat it.
It is possible to reduce 5 lbs a week by just eating your meals and snakes in the right combination.
 Here is an example of a days worth of fat burning meals.

BREAKFAST:
2 WAFFLES
2 TURKEY SAUSAGES
SMALL BOWL OF FRUIT

SNACK:
   6OZ GREEK YOUGURT
1 DOZEN ALMONDS

LUNCH:
1/4 HAMBURGER
SALAD ADDING SUNFLOWER SEEDS,PUMKINSEEDS AND WALNUTS

DINNER;
FLANK STEAK
BAKED POTATO
MIXED VEGETABLES

This is easy to follow.   Just make sure you ad a cheat day one day a week.
This along with a metabolic conditioning workout 3 times a week will keep you on the right track quickly and safely.


David KnappNCSF-CPT,CNS
   Runs Princeton Adventure BootCamps and
Knapp West Fitness Consulting LLC in Princeton NJ
  Small group training ,BootCamps and personal training are provided
Design weightloss food plans and metabolic conditioning workouts for over 25yrs.
More info go to www.PrincetonBootCamps.com
or call  888-402-2267



diet and exercise,fitness training,personall training, health and wellness, bootcamp workouts,princeton personal training,metabolic conditioning

Thursday, July 25, 2013

CAN YOU BUILD MUSCLE AND AND TONE YOUR BODY AT 45 AS YOU COULD AT 25

Most people think that after 40 it is almost impossible to build muscle and tone your body.
   We have all been brainwashed commercials telling us that we are tired and dragging because of low T(testosterone).  The media says after 40 you lose you ability to produce T or growth hormone and you must take pills to do this.  They say this is the only way to produce a body full of energy and vitality.

All I have to say is BULLSHIT.  No matter what age you are you can produce growth hormone and built and tone your body.

Studies have been done with both sexes in their 90's that proved you can build strength and stamina
 just by doing resistance exercise on a regular basis.

All it takes is about 20-45 minutes a day 3 times a week no matter what your age to get into the best shape of your life.

People tell me all the time going to the gym does not produce results.

The reason for this is they do the same old thing over and over again and never increase resistance or push themselves to to their personal edge.

You can go to a personl trainer and hope they listen to you and that they know what there doing.
     You can join a bootcamp and be with like minded people who are trying to achive the same  goals
you are. 

    Princeton bootcamps will get you in the best shape of your live.  We will always push you to your personal edge but never over.

You can get the results you want.  All it takes is the right mindset and an experienced professional to guide you along the way.





princeton personal tainer,diet and exercise,fitness bootcamps,health and wellness, aerobic exercise,
bodyweight training

Wednesday, July 17, 2013

Why the Scale doesnt move and whats preventing my weightloss


 

When the number on your scale won’t budge

If losing fat were easy then we'd all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won't budge then read on for an explanation:

Possibility #1: You're Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don't take it as a license to eat whatever you'd like. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There's a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you're eating enough.

Possibility #2: You're Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You're fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.

Possibility #3: You're Doing Too Much Cardio If you're doing hours of steady-state cardio, it's gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.

See me about designing your ideal exercise routine for maximum fat loss. I'll let you know how much cardio should be included in your routine.

Possibility #4: You're Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it's there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get a full eight hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you're snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.

Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it's tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet' products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.

I'm here to help you reach your fitness and fat loss goal. Call or email today to get started on a fitness program that will quickly and permanently transform your body.

Don't wait another week, another day, or even another hour to take action. I'm here now, and I'm ready and excited to see you through your goals.

Let's do this!

Come join us for our next fitness adventure.  Go to www.PrincetonBootcamps.com and register for out End of summer fitness fun.  Adventure starts August 5th at either 6AM,9:30AM or 6:30PM

David Knapp NCSF-MCPT,CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267


diet and weightloss,exercise,fitness bootcamp,princeton personal trainer, health and wellness

Monday, June 24, 2013

IF YOU HAVE A CHAIR YOU HAVE A GREAT WORKOUT




Looking for a bodyweight  routine with a leg concentration.  This is one of my go to workouts when all I have is a chair.
 
Give this workout a try.  It will leave you wanting more. 
 
 
Warm Up – Round (Light Stretching when they finish the set)
 
 
30 sec Body Weight Squats
30 sec Alternating Reverse Lunges
30 sec Push-ups
30 sec Mountain Climbers
 
3 Rounds of the following Exercises:

 
 
30 sec Step-ups on Bench (L)
30 sec Step-ups on Bench (R)
30 sec Triceps Dips
30 sec Rest
 
2-3 min rest
 
 
2 Rounds of the following Exercises:

 
 
30 sec Split Lunges on Bench (L)
30 sec Calf Raises
30 sec Split Lunges on Bench (R)
30 sec Rest
 
2-3 min rest
 
 
2 Rounds of the following Exercises:

 
 
30 sec Lateral lunges (L)
30 sec Mountain Climbers
30 sec Lateral Lunges (R)
30 sec
 
 
 
2-3 min rest
Abs – 2 Rounds
 
 
30 sec Crunches
30 sec Plank (left)
30 sec Supermans
30 sec Plank (right)
3 sec Reverse Crunches
 
Cool down & Stretch (5-10 minutes)

 
 
More workouts like this on can be found when you become part of our next bootcamp session.
Go to http://www.princetonbootcamps.com/   6AM,9:30AM and 6:30PM time available
Summer is here do you look and feel the way you want?
Next session starts July 1st
Take some time for yourself and get fit in the process.
  People who want to renew their 3 month program.  Now is the time.  A limited number of 3 month programs are available
register before they are gone. 
 
David Knapp NCSF-MPT-CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267

bodyweight workouts ,fitness  bootcamps,,Princeton personal training, diet and exercise interval training,  tabatas