Monday, June 15, 2015

UNTOLD FITNESS SERCETS REVELED


I hope you’re sitting down for this one because today I’m going to pull back the curtain and share with you something huge. In fact, I believe that this is the biggest secret to attaining that perfectly fit body that you’ve been after for so many years.

If you’re like most fitness enthusiasts then your perfect body has eluded you for quite some time. It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.

Now, my friend, you’re about to find out what that one thing is, and your fitness results will never be lacking again. It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…

The big secret is that…Your daily habits create your body.

What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.

That’s it. Nothing else matters as much as those daily habits.

The problem is that most of us have bursts of fitness motivation, when we eat clean and workout hard for a short time…but then the motivation wears off and we go back to our daily habits. That familiar routine that gives us comfort and security.

Your only focus, when it comes to shaping up your body, should be to make and keep a handful of healthy, daily habits. When these healthy habits become your comfortable routine, then you’ve hit fitness gold.

This is great news for two reasons:
  1. First, when you do something habitually it no longer requires a lot of brain power or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.
  2. Second, once your daily habits have been around long enough to transform your body, you get to give up the struggle of trying to lose weight. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life. Go crazy, kiddo! Once you’ve achieved that body of your dreams the ride is just begun. Now the fun really begins.
And so today take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable. While each and every one of you have unique situations and abilities, here is a general list of ideas of healthy daily habits to get you started…
  • Daily resistance training workout – same time each day.
  • Daily cardio bonus workout (walk, jog, bike etc) – same time each day.
  • Daily protein shake to replace breakfast or lunch.
  • Daily water drinking – bring your water bottle with you.
  • Daily green drink.
  • Daily salad at one meal.
  • Daily bonus push-ups at home.
Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.

Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits. You aren’t having one of your fitness bursts right now, that fizzle out shortly – these habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles ever day for a few months and you’ll see the value and truly life-changing powers of a daily habit.
DAVID KNAPP NCSF-MCPT,CNS
WWW.PRINCETONBOOTCAMPS.COM

Sunday, June 7, 2015

HOW TO KICKSTART FATLOSS

How do I kick-start fat loss?

Our first step to tightening up is always the same: Stop eating crap…

The crap category includes simple sugars like cake, candy, pie, sodas, etc.; pasta, bread, fruit juice (a few servings of fruit a day is okay, but the juice alone spikes insulin, the fat-storing hormone).

Just doing that MOST OF THE TIME will have you seeing and feeling the fat begin to melt away (be patient).

We say to cut the junk "most of the time" because you should allow yourself a Victory Day once a week, like Saturday or Sunday (shift it to Thursday Thanksgiving week).

That "off-eating day" satisfies any cravings, which should prevent binges during the week, but it does something even more important…

By boosting your calories and carbs one day per week, you stoke your metabolism big time. Your lean machine will stay revved--in high gear--as long as you don't go overboard…

To put it another way, if you get obsessive and you're too strict for two to three weeks without a break, your metabolism slows to a crawl--and that means your fat loss stalls.

So there's your reason to have a loose-eating day--indulge a bit to keep torching fat. Look forward to it; it's a good thing...

Your next step is to make sure you're getting five or six protein-charged meals each day. We strive for 15 to 30 grams of protein at each--because protein helps you shovel fat into the energy furnace. New studies verify that.

You can get protein from a shake or solid food, like Greek yogurt, cottage cheese, nuts, jerky, chicken breast, fish, organic 2 percent milk, etc. Have protein at each meal, and...

Always start the day with a protein-charged breakfast to kick-start your metabolism--for example...

Breakfast: Bowl of oatmeal with protein powder stirred in and a boiled egg on the side.

Mid-morning: A few hours later, have a protein shake.

Lunch: Cottage cheese and fruit. Or Sandwich and salad

Mid-afternoon: Greek yogurt and some nuts or another protein shake.

Dinner: Some type of lean meat and vegetables plus a salad. (Remember, no pasta or croutons.)

Eat like that most of the time and soon you'll look and feel sublime. To review…

Step 1: Start eating clean--cut the crap food from your diet.

Step 2: Have a cheat, or Victory, day once a week to satisfy cravings and stoke your metabolism (but don't go overboard).

Step 3: Make sure you're eating five to six protein-charged meals a day (protein drinks can help with convenience, but you can do it with solid-food meals too--like Greek yogurt).

Remember, the above is merely a diet "template." You will have to adjust portion sizes up or down, number of meals, etc. to fit your individual needs, metabolism and activty level


STAY FIT STAY HAPPY

David Knapp NCSF-MCPT-CNS

Wednesday, May 13, 2015

LOSE BELLYFAT WITH TWO OUTSTANDING EXERCISES

DID  YOU KNOW THAT JUST 2 EFFICIENT EXERCISES PUT TOGETHER WILL MAKE

YOUR FAT CRY AND DROP THAT BELLYFAT FASTER THAN ICE CREAM MELTS ON A

HOT DAY.
 
WOULD YOU LIKE TO KNOW WHAT THESE EXERCISES ARE?  SURE YOU WOULD.

THE FIRST IS AN OLD RUSSIAN EXERCISE THAT WILL GET YOUR HEART RATE

THROUGH THE ROOF.

IT IS THE ONE AND ONLY KETTLE BELL SWING.  DONE CORRECTLY GENERATING ALL

THE POWER THROUGH THE HIPS THIS  EXERCISE WILL SLIM YOU DOWN RAPIDLY.

THE NEXT EXERCISE IS THE MOST BENEFICIAL BODYWEIGHT EXERCISE THERE IS.

IT IS THE ONE AND ONLY SQUAT THRUST.

THESE 2 EXERCISES DONE IN LADDER FORM  WILL MAKE YOU SMILE WHEN YOU LOOK IN THE MIRROR.

LADDER FORM MEANS

15 KETTLE BELL SWINGS
 15 SQUAT THRUSTS
14 KETTLE BELL SWINGS
14 SQUAT THRUSTS
 
THESE ARE DONE IN SUCCESSION UNTIL YOU REACH ONLY ONE REP.

THIS COMES TO 120 REPS PER EXERCISE OR 240 TOTAL.

AT ABOUT 3SEC PER REP  THIS SHOULD TAKE ABOUT 12- 15 MINUTES.

THESE ARE LOW IMPACT EXERICSES THAT WILL KEPP YOU BURNING FAT FOR HOURS AFTERWARD.

GOOD LUCK
GIVE IT A GO
DAVID KNAPP NCSF-MCPT,CNS
PRINCETONBOOTCAMPS@YAHOO.COM

 

Wednesday, April 29, 2015

FITNESS LIES YOU HAVE BEEN TOLD



Hey Gang,
Nothing bugs me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight.

So I’ve got to warn you about the bogus rumors going around about strength training. I don’t want to see you held captive by a faulty belief.
Don’t fall for one of these 4 myths and miss out on tremendous potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat

Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One can't become the other.

Strength Training Myth #2: Strength Training Makes Women Bulk Up

Sure, strength training increases muscle tissuee on your body, but too many women interpret this to mean they'll look like a roided 1970s body builder builder...

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, strength training gets you lean and to lose weight.

Strength Training Myth #3: Exercise and You Can Eat Anything

This makes me cringe, as I’ve seen so many people, CLIENTS AS WELL thanks to Facebook, throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Talk about a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine.

Strength Training Myth #4: High Reps And Light Weights For Toning

This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance but will not add strength or tone.

In order to truly challenge your muscles, gain strength, and have less fat and more lean muscle... heavier weights with lower reps are a requirement.
Typically your repetition range will be around 8-12. Now don't get this confused for thinking "OK, I did the magic number 10...laa laa laa laa." Nooooo. Those 10 repetitions were very-very challenging. Ask yourself if you were to be paid $1,000,000, would you be able to muster one or two more?
DIET AND EXERCISE,HEALTH AND WELLNESS,FITNESS,INTERVAL TRAINING,PERSONAL TRAINING

CAN YOU SPARE 7 MINUTES TO SAVE YOUR LIFE?

Okay so you thought last Mondays 8 minute workout took too long. Yea Right.
This weeks workout is only 7 minutes and they not in heaven
Total Body Ext: 30 Seconds
Reverse Lunge: 30 Seconds (alternating sides)
Mountain Climber: 30 Seconds (alternating sides)
Punisher Max Squat: 30 seconds squats, 30 second hold
1-Leg Hip Extension: 30 seconds per side
Rocking Plank: 30 Seconds
Prisoner Split Squat: 30 seconds per side

Go through the circuit two times with no rest between exercises or at the end of the circuit











DIET AND EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING, INTERVAL TRAINING, AND WELLNESS,FITNESS

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,