Thursday, December 17, 2009

HOLIDAY EXERCISE ROUTINE TO KEEP YOU MOVING

Hey Gang,
Todays Post is going to give you the tools you need to get through the holidays and add exercise to your enjoyment. This routine can be done one of 2 ways. The first way is to pick an exercise while watching TV that fits the category. This is fun workout and will get results.
The second way to do this program is to do each exercise for 20 reps one right after the other rest for 3 minutes and do it 2 more times and you are done.
Doing the routine this way will get it over with in about 15 minutes and you are good to go. There are no wts involved just your own body weight. Have fun and knock it out.

HOLIDAY TV EXERCISE PROGRAM

1)BEER COMMERCIALS-TURKISH GET UPS (COMMERCIAL DURATION OR 20 REPS)

2)CAR COMMERCIALS-PUSH-UPS

3)DRUG COMMERCIALS-SQUATS

4)FOOD COMMERCIALS-SQUAT THRUSTS

5)MOVIE PREVIEW-LEG RAISES

6)INSURANCE COMMERCIALS-LUNGES

7)CELL PHONE COMMERCIALS-ELBOW TOE PLANK (COMMERCIAL DURATION OR 60 SEC)

8)DIET COMMERCIALS-JUMP SQUATS.

If you follow this routine after taking a full week off from exercise you will see some great results.

If you have any questions about this routine drop me a line,leave a comment or ask me on Friday.

Have a great Day.

Monday, December 14, 2009

Central Jersey's #1 Fitness BootCamp

Hello. The video you are about to watch will give an idea how Montgomery Fire Dept #1 is getting Stonger and more fit. This helps them Physically and helps the public to be safer. A fit First Responder benefits the public. You to can have the fitness adventure of your life and maybe give the gift of fitness for the Holidays. What better gift can you give than an enchanced quality of life and overall better health. For more info go to WWW.PrincetonBootCamps.com or call 888-402-2267 our next fitness adventure starts 01-11-2010 this video will give you an idea what you can achieve and have fun doing it.

Saturday, December 5, 2009

HERE COMES THE HOLIDAYS

Hey Gang,
With the holidays right around the corner I know most of you are occupied with finding the right gift for your loved ones. I know in my house I ask Mary what she needs and she tells me that she has everything she wants. Nothing like making my life difficult. On the other hand I ask Sarina what she wants and the list runs around the corner. I guess I can expect that from a 16 yr old girl. ON the other hand Mary asked me a few times and I dont have an answer. I guess when you have a roof over your head a great wife and a daughter who is healthy and happy you cant ask for much more.
I would like to help all the people out there that are tired of being tired. Fitness to me is a very important part of life. I would not be able to do half the things I do if I was overweight and out of shape.
I think everyone of you feel that being fit will help us all as we grow older and help us improve the quality of our lives. If it just makes it easier to do everyday taskes or give us the strength to run around with the kids. It all seems worth it.
We are half way through this bootcamp session and you should all be proud of your progress. You all have brought determination and intestinal fortitude to this adventure and you will all succeed.
Just a reminder this session ends Dec 18th and because of Christmas Chanuka and New years all coming on so fast we will be taking a 3 week break. Our Next session will start Jan 11th 2010. Hope to see all of you back then. By the way if you are stuck for a gift for a loved one any type of fitness gift will do wonders for their quality of life. Thats it for now. Have a great weekend

Monday, November 23, 2009

WELCOME TO BOOTCAMP

,HEY GANG, Just a short video to welcome you.
H

ORDERVS TO HELP WITH HOLIDAY HUNGER

Healthy and full of flavor.

Hummis with a twist

1 can Garbanzo Beans ( Chick Peas)
1/4 small onion
1 teaspoon minced garlic
twist= a pinch of cumin ( You wont believe the added flavor)
1/3 liquid from canned beans
1 splash extra virgin olive oil

Mix in magic bullet or small processor to right consistency.

Serve chilled with rye crackers or baked chips.

Healthy can be tasty and fun
Enjoy

Thursday, November 5, 2009

TRISET TRAINING TO BE UNVAILED NEXT BOOTCAMPSTARTING 11/23/2009

Hey Gang,
Over the last few months I have been developing a new fitness program that will elavate your metabolic response better than anything I have tried to date. It is a new exercise protocol that will give your body a rocket shot to burning calories faster and more efficiently that anything I have tried until now. I am still working out the kicks.
The reason I am telling you this is because I need about 20 ginea pigs to test this program for 4 weeks. You will experience and evaluate this program for me and help me tweak it so it can be a home DVD exercise program.
If you participate in this fitness trial, I will reward you by reducing the 5 day program from $349 to $300 When you bring a friend thats a $50 dollar value and an incentive to help me perfect this new protocal. The 3 Day camp will be reduced to $200 when you bring a friend. This incentive is to introduce you to the best 4 week firming and toning fitness system available today. Go to the website and sign up and be a part of a fitness revolution 20 spots available for this promotion. First come first Serve. Get fit for the holidays Call 888-402-2267 or go to www.PrincetonBootCamps.com.

Recipe of the Day
Multigrain Tortillas

15 oz can Hormel Vegetarian Chili w/ Beans
14 oz can Rosarita Fat Free Refried Beans
5 oz Reduced Fat Shredded Cheddar
1 lb Lean Ground Turkey
5 TB La Victoria Red Taco Sauce



Directions
Brown turkey, drain juice. Either add the chili and beans to the pan and heat through, or combine turkey, chili and beans in plastic container and store in the fridge.

To assemble, simply heat tortilla to make it soft, and add 1 cup of reheated bean mix, 1 oz of shredded cheese, and 1 TB of taco sauce. Feel free to add fresh tomatoes, lettuce, etc. I also like to place my wrapped burrito under the broiler for a couple minutes on each side to get the edges crispy. Yum :). Very filling!

Makes 5 burritos.

Thursday, October 29, 2009

WHAT IS THE BEST EXERCISE TO BURN CALORIES

Interval training has always been my favorite way to burn calories and get in shape. This type of training eliminates the need for seperate cardio days. By doing interval training the heart rate gets raised enough to produce a cardio effect. This combined with resistance training gives you more bang for the buck than any other exercise program out there. You can burn more calories and get stronger faster than your standard strength training and steady state cardio combined. Interval training will give your metabolism a boost and help prevent metabolic syndrom better than any other form of exercise I know. Interval training is more productive and gets better results than most exercise programs perscribed by fitness trainers today. With the help of such interval programs as workout muse the success rate of your training will increase 10 fold. This type of training along with a 4-3-2-1 eating plan: 4 servings vegetables 3 servings protein 2 servings whole grains 1 serving good fat These 2 programs combined will give you the body you want and the fitness level you deserve faster than you thought possible. Remeber exercise is only 1 part of a good fitness program what you put in your mouth can be enjoyable and healthy at the same time. Give it a try. The video is the exercise portion, the nutrtion portion will follow.


RECIPE OF THE WEEK
MARINATED LONDON BROIL

Nutritional Info
Fat: 5.1g
Carbohydrates: 1.2g
Calories: 81.8
Protein: 5.4g
Ingredients 1 1/2 pounds top round or eye round London broil

For the Marinade:
2 tablespoons Olive Oil
3 tablespoons Cider vinegar
1/2 cup dry red wine
3 garlic cloves, minced
3 tablespoons minced fresh parsley
1 tablespoon chopped fresh oregano, or 1 tsp. dried
1 bay leaf
1/2 tsp. freshly ground black pepper (optional)

Directions
In a small mixing bowl whisk together all the ingredients except the meat. Place the steak in a deep bowl; pour on the marinade, and turn once to coat both sides. Cover and refrigerate for at least 1/2 hour, preferably overnight.
Preheat the broiler or prepare a charcoal grill. Broil or grill the meat for about 5 minutes on each side, or until done to taste.

Cut meat into thin diagonal slices across the grain. Serve warm or cold.

Makes 8 servings, approximately 3 ounces each.


Number of Servings: 8

Friday, October 16, 2009

Monday, October 12, 2009

YOU CANT EXERCISE AWAY BAD EATING HABITS

Hey Gang,
With our next bootcamp starting a week from today I figured that we would talk about the nutrtion component of getting in shape.
Some of you may remember my post on my 4-3-2-1 Rule. If not here it is again.
4 servings fruits and vegetables
3 servings protein ( 3oz each)
2 servings whole grains ( pasta,Bread)
1 serving good Fats
And remember drink half you weight in oz of water each day.

This can be one of the easiest food programs to follow.
when eating a meal think of your plate as a pie.
1/3-protien
2/3-vegetables
stick with this program and the extra pounds should slide off.

Also make sure you take 1 day a week to eat what ever you want.

This program will bring you all the weightloss you desire.

It will take a little work in the begining but it will be worth it.

Favorite Chicken Recipe

3lbs chicken breast
1/3 cup Teriyaki Sauce
1 tablespoon minced garlic
5 dashes of Ms Dash seasoning
1/3 cup red wine

Chop chicken into bite size squares
cook in WOK or large frying pan
add Garlic
add Red Wine
Teriyaki Sauce
Ms Dash
Cook until done.

This should be enough for 12 servings
1 Night make chicken Quesadillas
1 night make chicken,Vegetables and whole wheat pasta
1 night chicken,Broccolli over Brown rice.

The options are endless
If you have any other ideas let me know.
If you know someone who would be interested in this post please pass it on
Dave

Tuesday, October 6, 2009

CARDIO TEST

Hey Gang,
I want to congradulate 4 awesome campers for crankin the Cardio Test today.
Leslie,Jane,Lea, and Mat deserve a High 5 for a smokin job on this test today. The Cardio Test included:
60 Jumping jacks
10 spiderman push-ups each leg
10 spiderman climbs each leg
45 second squat hold
10 lunges each foot
60 Sec plank
30 sec Running High Knees
10 Squat Thrusts
This circuit was completed nonstop with 2 min rest inbetween circuits.
They completed this Cardio Circuit 3 times in under an hour.
This is an amazing feat which could not have been accomplished 3 weeks ago by any stretch of the imagination. Great Job Gang.

If you like give this test a try and see if you can crank it like they did.

REMINDER:
Just a reminder the next session starts October 19th. We hope to see many of you return. Returning campers get a 10% discount and if you bring 2 friends your camp is free. How's that for incentive? Sales pitch over.
RECIPE OF THE WEEK

TALAPIA ON THE GRILL
1LB TALAPIA
1/2 RED PEPPER CHOPPED SMALL
1/2 GREEN PEPPER CHOPPED SMALL
1 TABLESPOON MINCED GARLIC
1/4 CUP CHOPPED MUSHROOMS
PINCH OF PARSLEY
SPINKLE OF CUMIN
SPLASH OF EVOO
MIX INGREDIENTS TOGETHER
CUT FISH IN 1/4's
BRUSH FISH AND WRAP IN ALUMINIUM FOIL
THROW ON GRILL
5MIN ON EACH SIDE
SERVE OVER BROWN RICE
CRACK OPEN A BEER OR A GLASS OF RED WINE AND ENJOY

Friday, October 2, 2009

MEDITERRANEAN DIET WILL ADD YEARS TO YOUR LIFE

The Mediterranean Diet consists of large intakes of vegetables. legumes,fruits and cereals.Moderate intake of fish,low consumption of saturated fats but high consumption of unsaturated fates such as EVOO and a moderate intake of alcohol, mostly wine. This type of diet according to recent studies will add years to your life.
The latest study involved 74,000 healthy men and women aged 50 and above living in 9 european countries. Info on diet,lifestyle,medical history,physical activity and other relevant activities were recorded.
Adherence to a Mediterranean diet which relies on plant foods an unsaturated fats is associated with a significantly longer life expectancey an may be specifically benefical to people who hit middle age.
This just means that people should watch their intake of saturated fats while adding fruits, nuts and vegetables to their diet on a regular basis. Making these small changes in your eating habits will give you a better quality of life and help you become part of the group that will reach the ripe old age of 100.

Recipe of the Week
Garbanzo Bean ( chick pea) Salad
2 cans Garbanzo Beans
2 medium tomatoes
2 tsps minced garlic
1 large carrot chopped
1/3 cucumber sliced
1/2 red pepper
1/2 green pepper
1/8 cup feta cheese
1/4 pound chicken breast cooked
1 cup barilla whole wheat pasta
1 splash extra virgin olive oil
1 splash balsamic vinager
Combine ingredients and chill
Prep time 20 min
Serves 6
Give it a try
Great to make ahead of time and stick in the fridge.

Thursday, September 17, 2009

TV COMMERCIAL WORKOUT

Hey Gang,
Alot of people complain the never have time to workout but they spend hours in front of the TV. If you are one of these people you can do the TV Commercial workout. This will enable you to still watch TV and not have the guilt of being a couch potato.
This workout is simple and easy to do. Essentially you are doing 2 min intervals. The average commercial time is 2-4 mins. Most people cannot sustain an exercise for that long. You can do the following exercises for as long as you can while the commercials are on. Most hour shows have about six commercial breaks. Do the exercises in the order that they are listed.

a)prisoner squat(hands behind head)
b)diamond pushup ( fingers together form a diamond)
c)foward lunge
d)rear lunge
e) Regular p-up from your knees as many as possible
f)supermans

These exercises work almost your whole body and you arent stuck on the couch. Have your kids give this a try next time they are in fornt of the tube or give it a shot your self. Leave a comment and let me know what you think.
See you in camp
Nothing Tastes Better Than Being In Shape Feels.
Dave

Sunday, September 13, 2009

NUTRTION MADE EASY

Hey gang,
This is just a short post to show you how easy a good nutrition plan is to follow. My 4-3-2-1 concept is easy to follow and then on the weekends eat what you desire. Normal portions and your metabolism will wakeup and start speeding along
4-3-2-1 Rule
4 Servings a day of fruits and vegetables(Hint 8oz of V8 is 2 servings
3 Servings a day of protein (Meat,Poultry,fish,legumes etc)
2 Servings a day of whole grains (wheat pasta,whole wheat bread,etc)
1 Serving a day of extra fat or 1 drink.
Follow this way of eating and you will wonder where the pounds went. For help go online and look at glycemic index to help you make the best fruit and vegetable choices.
Tomorrow starts our next session. If you a returning Welcome back. If you a a newbee welcome aboard.
See you in the AM

Wednesday, September 9, 2009

FIRE UP YOUR METABOLISM WITH 6 SMALL MEALS

Hey Gang I hope all is well and that fitness is still a part of your life.
Today I want to talk about the benefit of numerous small meals through out the day. When you eat small meals every 2 to 3 hours your body gets conditioned to burn calories faster and more productively. The body learns that every few hours fuel will be sent to the cells. This tells the body that it must burn the exess calories so it can accomodate the new fuel. The best way to do this is to always combine a protein with a complex carb at each meal. These meals dont have to be a sit down gorge fest.
Breakfast can be 1% fat cottage cheese with a nectorine or plum cut up along with some vegetable juice. It could also be oatmeal with wallnuts and dried fruit. Some people like buckwheat pancakes mixed with fruit in the batter. For a mid morning snack you could have a piece of low fat string cheese and an apple or peanuts and celery. There are alot of choices if you remember that a protien always goes with a complex carb. Your regular sit down meals should be 1/3 protein and 2/3 complex card or vegetables. By complex carbs I mean foods that are low on the gylcemic index. You can find a chart on the internet. Eating this way will cause the pounds to drop right off and keep your furnace on high.
I hope this was helpful. Please leave a comment and let me know if you would like more info along these lines.
Biggest Loser Contest Starts Mon Sept 14th sign up for your chance to win $1000.00 amd get in the best shape of your life. Classes are 5:30am and 9:30am to fit anyone's schedule. The way to win the contest is to loose the biggest percentage of Bodyfat over the contest period. Help us help you get in the best shape of your life If you follow our program and dont get results you like we will refund every dime. Weigh ins and bodyfat testing scheduled for Saturday the 12th time to be determined.
Get off the couch and get to camp.
Dave
www.Princetonbootcamps.com

Friday, August 14, 2009

JULY CAMPERS @NASSAU TENNIS CLUB CRANKIN IT OUT

Hey guys,
Just a short note to say thank you for your all out effort on the last day of camp. Everyone should be very proud of themselves. You all kicked butt today. You are my insperation to keep doing this. I hope everyone enjoyed themselves these last few weeks. I know everyone of you has drive and determination to continue the process either with us or on your own.
Just a reminder the 2 week tune-up starts August 24th. Hope to see you there. Got any friends that might consider bootcamp. Tell them to give it a try for 2 weeks they will be hooked.
Sept 14th is the Begining of our Biggest Loser Contest. A portion of the proceeds will go to local Fire Dept/EMS. This contest runs for 3 camps and who knows you could win $1000.00 Let your friends know and have some friendly competition.
Enjoy you week off
Dave

Tuesday, August 11, 2009

WIN $1000.00 AS THE BIGGEST LOOSER

Hey Gang,
Incase you havent heard we are running a Biggest Looser Contest. The winner will be determined by the largest pecentage of bodyfat lost from Sept14th-Dec14th,2009.
There are 2 ways to enter:
1) Go to www.princetonbootcamps.com and registerfor the best results.
$50.00 on a 5 day camp will be donated to local Fire/EMS
$25.00 on a 3 day camp will be donated to local Fire/EMS
2) Workout on your own. Just pay a $20.00 registration fee for each 30days
You will have your bodyfat tested every 30 Days and receive a new 1 month workout
each 30 Days.
A portion of your registration will go to local Fire/Ems

Now you can get off the couch get fit and help a great cause.


Also I would like to remind you or our 2 week tune-up 3 days a week from August 24 to Sept4th for the low price of $100.00 for 6 workouts. If you have not made up your mind this is a good way to get a taste of what we are about.

Dont-Quit,Get Fit
Dave

Friday, August 7, 2009

WEIGHT MANAGEMENT PART 2



I hope this was enjoyable as well as educational.

Just a reminder our 2 week tune-up session at a cost of $100.00 is set to start on August 24. Take advantage of this offer to enhance you fitness and wellbeing. It will be a worthwhile trip to get healthy.

As usual if you enjoyed this video please pass it on to those you feel it will help. Have a great weekend I know I will. See you all on Monday.

Nothing Tastes as good as being in Shape Feels.
Dave
www.Princetonbootcamps.com
princetonbootcamps@yahoo.com

Sunday, August 2, 2009

WEIGHT MANAGEMENT




Hope you enjoyed this video. If we can learn how to control our weight the right way. It can be a life changeing experience.

A structured workout program will quickly send you on your way to your desired goals.

WWW.PrincetonBootCamps.com has created its own stimulus package. Starting August 24 and ending Sept 4th Princeton boot camps is hold a 2 week tune-up bootcamp. If you would like to be part of this program and have the determintion to succeed go to www:princetonbootcamps and sign up today.
Those of you who are on the fence, The stimulus price of $100.00 for this 2 week session should get you to jump right in. Have a great day and always remember
Nothing Tastes as Goodas Being in shape Feels.

Wednesday, July 29, 2009

JULY CAMPERS @NASSAU TENNIS CLUB CRANKIN IT OUT




This is what you can expect when you are part of the Princeton Adventure Bootcamp Family.

We are holding a 2 week tune up session August 23rd to Sept 4th give it a try yyou wil love the results. Send us an email at princetonbootcamps@yahoo.com if you are interested.

Sunday, July 26, 2009

COGNITIVE DISORDERS LINKED TO OBESITY IN MIDDLE AGE POPULATION

A tremendous amount of research has been done about obesity and affects on our health. List of ailments have been linked to caring excess weight. The list just became longer. You can now add cognitive ability. Research studies conducted in England has shown that obese individuals more readly develope dementia as opposed to people of normal weight. A few scientists believe that carrying excess fat on ones torso can lead to decreased brain funtion later in life.
Scientists from Kaiser Permanent in California studied the records of 10,000 people between the ages of 40-45 years old from 1964-1973 and found that the 7% of individuals developed dementia. People with a Body Mass Index (BMI) over 30 were 74% more likley then those people who maintained a healthy bodyweight through out the course of their life.
This is just more supporting evidence of how important exercise and nutrition is to quality of life as we get older. Making healthy lifestyle choices and regular exercise will slow the aging process and make life more enjoyable as we age.
http://www.princetonbootcamps.com/ have the right experience and training to help you achieve you health and fitness goals ans have fun at the same time.
Contact :
Dave Knapp
Lisa West
http://www.princetonbootcamps.com/
princetonbootcamps@yahoo.com
888-402-2267

Monday, July 20, 2009

Welcome to Bootcamp

It is with great pleasure that I welcome all of you to this months bootcamp. Those that did not join us this month you will be missed. Make sure you keep your fitness regiment intact. Those of you that are back with us know the benfefits you have gotten in energy level and the amount of inches lost. New comers to our camp got a taste of things to come. as the weeks go by you will get stronger and feel better. I know there will be some soreness. This is just your muscles letting you know that they are alive again and willing to work. All of you have a different starting point and all will improve. If at anytime you feel an exercise is too difficult or hurts in anyway please let us know immediately. We will modify any exercise to fit your ability. We just dont have you perform a routine and send you home. We deeply care about everyones physical ability and how we will guide you to improve it.
All of you today exuded great energy and enthusiasum toward attaining your goals. Those of you who are with only 3 days need to do some kind of interval cardio on Tues and Thurs. Intervals are a fast way to improve your bodies overall fitness.
Until next time we meet enjoy the day

Quick Breakfast Idea

2 Hard boiled eggs
1 slice whole wheat or rye toast
1 6oz yogurt ( almonds or sunflower seeds added)
enjoy

Saturday, July 18, 2009

BOOTCAMP STARTS MONDAY

Hey Gang,
First I would like to welcome our new campers to the Princeton Adventure BootCamps Family. You are in for an amazing fitness adventure. You veterans know what I mean. You will have the success you never had in the gym and have alot more fun to boot.
This is just a reminder that we are in our new location Nassau Tennis Club. We will be outside unless the weather is bad. This means you all need to bring a mat and a pair of workout gloves along with your weights.and water. We are going to mix up the program alittle this month. We will do Tabatas along with cardio and station workouts everyday. This will prevent your body from adapting to only one form of exercise. Alittle mind body confusion. This will stimulate your metabolism and set your energy on fire. I have been working on some new exercises during the break to help keep the experience enjoyable.
Make sure you get enough rest because the next 4 weeks will blow you away and get you to loose those inches with good old hard work and fun.
We will see you all bright and early 5:30am Monday the 20th.
Enjoy the rest of your weekend.
Nothing tastes as good as being in shape feels.

Dont Quit-Get Fit
Sincerely,
Dave Knapp
Lisa West

PS. We would like you all to try and keep a food journal we can look at once a week to help you with your progress.

Monday, July 13, 2009

PRINCETONBOOTCAMPS STARTS 1 WEEK FROM TODAY

Hey Gang,
I hope all is well and you are enjoying your week off. I am sure you are giving your body the nurtients it needs to repair and rebuild. If you are joining us next week we will be at Nassau Tennis club. This new location will provide many more amenities to help you along on your fitness adventure. We will be starting in the parking lot weather permitting to become one with nature and to drink in the open air. An improvement over our last location. We will be implimenting cardio work everyday along with strength training so no matter if you come 5,4,or three days you will get an intense and motivating workout.
I cannot stress how important it is to follow the meal plan we have provided. Ask Ami Green how well it worked for her. She achieved great results all around. Your results will also skyrocket once you decide that you can eat clean 5 days a week. It can be done. Give it a shot.
We also will be using tennis courts to workout and a room that is being put together just for us with a great machine. I know I said I dont believe in using machines. This is not a machine persay but aparatous that will help with exercises that were alittle difficult before. So if you are joining us on July 20th you are in for a great experience. For those of you that are on the fence give it a try. You wont be sorry and as always if you follow the program and do not get results we will refund your money. What have you got to loose besides those unwanted pounds.

Healthy Nachoes

Pita Bread cut in triangles
Black Beans
cut up tomatoes
red pepper
low fat cheese

Heat pitas at 325 for 10 min
put in cassorole
add peppers,tomatoes,black beans and low fat cheddar
Heat until cheese melts
Enjoy

Friday, July 3, 2009

BODYWEIGHT CARDIO

When most people think of cardio exercise they think of jogging,running on a tread mill, jumping rope. These are great ways to work your heart. When you dont have the space to jog or you dont have a treadmill, There is another way to get the heart moving to burn calories. Using simple bodyweight cardio you can achieve the same results if not better than running.
Simple exercises like these below will get your heart pumping in a very small space with no equipment needed
BODY WEIGHT CARDIO

jumping jacks (30 seconds)
squat jumps (30 seconds)
squat thrusts (30 seconds)
fast high knees (30 seconds)
REST 30 seconds after each exercise
Complete this circuit 3 time for 12 mins total and your done


Recipe of the Day

You might think I am Nuts but I like
Buffalo Burgers on the grill
Sweet Potatoe fries in peanut oil
1 large Salad
Ice Cold Corona Lite (Notice I said Lite)
HAVE A GREAT HOLIDAY

Tuesday, June 30, 2009

FAST VACATION WORKOUTS

Everyone who goes on vacation worries they will fall of the exercise band wagon. This does not have to be the case. There are many things you can do in your hotel room. I mean exercise that will keep you fit and let the body know that it can exercise anywhere. Give this workout at try next time you are on vacation or you just need to get in a quick effective whole body workout
VACATION WORKOUT

10 pushups (chest,arms )
10 body squats ( legs)
10 chair dips ( back of arms)
supermans 10 reps
Do one exercise after the other without rest
rest 2 min in between circuits
Complete 3 rounds
This full body workout will hit almost every muscle in your body
Give it a shot

Recipe of the Day

Quick Afternoon snack
Thomas's Pizza

1 thomas's multigrain muffin
1 slice or shredded lowfat cheese ( any variety)
2 tablespoons tomato sauce
heat in toaster oven at 350 until done.
great afternoon snack for adult or kids

Wednesday, June 24, 2009

SUMMER IS ALMOST HERE

Hey Gang,
Today I am going to talk about the reasons for getting in shape. Most people who get in shape do so to look better. This is a good thing. There are many side effects to getting in shape.
The first is that when you reduce body fat one of the first things to happen is that there is a reduction in blood pressure. This is helpful especially if you are on blood pressure medicine. After following a workout routine usually for at least 6 months and after. Most people can see their doctor and see if they can stop taking this medication. The less medicine we our in our bodies the better off we will be as we age.
Another great side effect to a consistant workout routine is the lowering of bad cholesterol in the blood. By dropping this level less people will be prone to heart attack or other malidies of the heart. This will help to get you off medicines like lipitor and other cholesteral medications. Being able to stop taking these 2 medications alone will benefit your quality of life and save you money to boot. Your heart rate will come down. Your basil metebalic rate will go up. You will burn more calories than you ever thought possible by adding just 10lbs of muscle. All this can be done by following an exercise routine that taxes the body and tones and shapes your muscles
while repairing the years of neglect to your insides. You just need to take that first step like you all have. Hopefully we can spread the word and make fitness a part of everyones life in New Jersey. By the way Summer is here I bet that bathing suit you had last year is too big. Treat yourself and buy a smaller size.

Recipe of the Day
Garbanzo Bean Salad
2 cans Garbonzo Beans
1 cup whole wheat pasta
1 large carrot
1 small onion
1 small red pepper
1 small green pepper
2 cloves garlic
1/3 cup balsamic vinegar
1/3 cup extra virgin olive oil

While pasta is cooking mix other ingredients in a large bowl
add pasta mix and enjoy

Monday, June 22, 2009

5 PARTS OF TOTAL FITNESS

When we talk about physical fitness we are refering to the 5 important factors of total fitness. The first is Cardiorespratory fitness. This is the bodies abilityto utilize oxygen. This function assists in energy production. The second is Muscular Strength. This is the bodies ability to enlist a group of muscles to perform a great amount of external resistance. The next is Flexbility. This is the ability of any joint in the body to perform a full range of motion. As we age our bodies become less flexible and that can hinder our quality of life. It is important to stretch each muscle group after a workout to get the full range of motion required to perform an action. This next component is where most people have a major problem. Body composition is the break down of body mass into two components. Lean Mass verse Fat Mass. This is how your body fat percentage is calculated. The more Lean Body Mass you carry the better your overall health. Diabetes is usually caused by obesity along with other ailments. The more lean body mass you carry the more calories you burn. Just 10 extra pounds of muscle which is a very small amount can burn up to an extra 500 calories while sitting on the couch.
The last part of total fitness is Muscular Endurance. This is the bodies ability to use a group of muscles in a repetitive basis in a sub maximal load.
When all these elements are at their peak of performance the humane body is in the healthest state for longevity. A superior athelete has all these componenets working like a well oiled machine to achieve peak performance and maximal health.


RECIPE OF THE DAY

Spanish Talapia

1 pound fresh talapia
2-garlic cloves
1 large tomato chopped
1 medium onion
1 sprig fresh cilantro
dash of oregano
dash of chili powder
2-table spoons olive oil
1/3 cup sangria or any red wine
Mix all ingredients
put fish in aluminuim foil poor ingredients over fish
Close foil
Throw on grill
cook about 4 min per side
makes 4-5 servings

Wednesday, June 17, 2009

DAY 3 OF PRINCETONBOOTCAMPS.COM

Hey Gang,
It looks like this new protocol workout muse is a success. This timed interval training keeps you moving,keeps that heart rate up and will burn loads of calories. By doing working different body part in succession without rest give your metabolism the boost it needs to load the logs on that furnace. This program is taken from the Japanese Tabata. We have modified it a bit to work well with the america physical structure. You will get toned and shapley muscles faster and more effectively with this type of training. I have been the first single person in this area to test workout muse on myself. I like the results I have gotten and I am sure you will to. You will see that your oxygen uptake will become more efficient very quickly. You will drop inches faster and feel more energetic while on this program. The concept of mixing up different exercises 3 days a week will give you a well formed stronger more energy consious body than you ever thought possible.
Here's looking foward to great success. In three weeks you will see the results and be amazed.
I hope all of you are keeping your food journals. This will be a great part of your continued success. Please be cognisant of you food choices. Using the food program will help. New campers check your email I will send you a login and password from Medicorp Map.Please go through the tutorial before using the program. By using this meal program success will come faster.

Recipe of the day
Baked egg omlett
12 eggs
1 red pepper
1green pepper
1 small package of mushrooms
2 cloves garlic
1 small onion
mix ingredients into a backing pan
cook at 350 until done
Refrigerate
cut sections for each meal
You should get atleast 3 breakfasts out of this
Depending on the portions.

This is a great source of Protein,Fiber, Minerals

Monday, June 15, 2009

PRINCETON BOOTCAMPS JUNE CAMPERS

We would like to welcome back our returning campers. Also we welcome our first timers who have decided to get healthy and fit the right way. It took alot for you to make this commitment to your fitness adventure. We are sure it will be a successful and enjoyable trip. This month starts with a new workout that is sure to get you metalbolism up a running. We hope todays experience is just the first of many on your way to fitness success.
We would also like to remind you that it is very helpful to keep a food journal to see what you are really eating. I know that it can be a pain to do but it will help you figure out the real calories that you are consuming.
I must congradulate each one of you today . You all made it through this new workout with flying colors. Keep up the good work. Some of you that did not join us this month are missing out on a great new way to quickly get in the best shape of your life. Quaranteed!! We hope to see you again Soon.
This goes out to Irma. We hope that everything is ok and you will be back with us soon. Let us know. We miss You.
One last thing before I go Please make sure if at anytime there is something you would like done differently, please let us know. We may be your fitness guides but we are always trying to improve.

Recipe of the Day
Fast and easy Breakfast

One cup light yogurt.
1 Handful pumkin seeds or wheat germ for those who cant have seeds
some fresh fruit any kind
1 stick of string cheese

This fast breakfast will give you the right mix of protien and carbs to get you going the right way

Wednesday, June 10, 2009

NEXT BOOTCAMP JUNE 15TH

Hey Gang,
Hope you all are enjoying your week off from Bootcamp. It is the time the body gets to rejuvinate and build and tone the muscles. Everyone really gave it their all in May and we hope to see the same in June.
For those of you who dont know I have no life. I spend my time away from bootcamp thinking of new and exciting ways to get people healthy and fit.
June 15th will be the start of a new fitness adventure. I have devised a new fitness protocal the should send your metabolism soring to new heights. I have developed a whole new group of exercises that will bring more fun and excitement to June's Camp. Also I am sure that alot of you would like to workout to different music this month. Well I have come to possess a new type of workout routine with completely original music that will blow you away. The music should arrive by the middle of the fist week. I am sure you will all be pleased.
New exercises ,New music, new excitement and new faces should bring this next camp a cut above anything that is out there.
Remember there is a big discount waiting for you when you bring a friend or 2. If you can recommend just 5 friend your camp is free. Enough of the sales talk.

We will be holding our Free nutrition seminar on Sunday June 14th at 5PM at the Princeton Blackbelt Academy. cant wait to see you all. I hope those returning campers have been using the nutrtion plan provided. If you need help let us know.

Welcome to our first time campers. You have made the decision to get healthy and fit. We congradulate you. Your Fitness Adventure starts Sunday at 5pm See you there.












See you all Next Week

Recipe for the week

Relax let those muscles heal and tone

Friday, June 5, 2009

MAY CAMP COMPLETE

Well gang today concluded our May 2009 Camp. Everyone of you should be very proud of the progress you have made. This shows how working with like minded people can help you toward the results you desire. This group motivation with the right instuctions are the tools you need on the road to fitness success. Lisa and I are here to guide you in the right direction. It is you guys that have put in the effort and have gained the rewards.
As you proceed on your fitness journey sometimes there are roadblocks. You have all crashed through those blocks with the ultimate determination. Take a second and pat yourselves on the back for proceeding on the road to health and fitness.
Lisa V your strength has improved along with your stamina koodoes. Dielka you have gone from I dont think I can to let me push for more. Gia you are my hero you have made great strides and I see greater success in your future. Laura we can see changes in your features and in your added strength. Susan V your core strength had doubled in the last few weeks. Great job. Mary D you have progressed past where we thought you would be at this point. Marie what can we say you are an animal. Keep it up. Susan H You are a maniac in the push up department. Anne you just keep pushing more power to you. Jenifer you have come a long way There is a great improvement in the strength department. Peggy you have turned into the energizer bunny. Your stamina had doubled. Mary K your strength and confidence is awarded an A+. Mary Jo Your core strength has risen to new hights. Bonnie. Your overall gains are incredible most notibly your stamina. Hedy for never exercising before you tore it up. Maria went from thats to hard, to I can do more. A side note Irma here's hoping for a speedy recovery in the calf dept. We are thinking of you.

Recipe of the Day
Relax on you week off.
If you are not returning in June keep up with the fitness regiment. We are here when you need us.
See you all on the 15

Monday, June 1, 2009

REGAIN YOUTHFUL METABOLISM

The easiest way to regain a fast metabolism is to eat. Sounds rediculous but true. By eating 4 or 5 or even 6 small meals a day you can set your body furnace on fire. The body can be trained to burn those calories. When your body is fed 5 or 6 times a day a little switch goes off that says we are getting more fuel in 2 hours we must burn what we have to make room for incoming fuel. You may ask yourself what is the right fuel to stoke the bodies furnace. You have the answer at your fingertips. Everyone was sent a login and password to medicorpmap. It is a great tool to help you decide what to eat and how much. This is not a diet program but a way to change your lifestyle when it comes to food. There are thousands of choices and no one will ever go hungry. Use this program and you will not only see inches dissapear but also the pounds. While all of you are building and toning. Food intake contributes 70% to your success. The tools are there for you to use. Give them a try. You will be pleased with the results. Make sure you watch the tutorial before you start.


Recipe for the Day

Grilled chicken with a kick

1lb Boneless chicken Breast
Teriyaki marinade
garlic
onion
1 pepper
1 large tomato
1/4 cup red wine
Marinade chicken in teriyaki sauce and red wine
Fire up the grill
cut up onions peppers and tomatoe and garlic
Wrap each breast in aluminum foil adding in peppers,onions, garlic and tomato
sprinkle on a small amount of cumin and oregano.

cook about 6 min on each side
pure the rest of the bottle of wine into 4 glasses and enjoy

Friday, May 22, 2009

BODY WEIGHT EXERCISES

Today we will talk about the benefit of bodyweight exercises. They can give you a tremendous workout if done the right way. One legged squats can be a real killer as we found out today. Chest dips ,tricep dips, jumps squats can all be done as anerobic or aerobic exercises. Doing them with some resistance and not resting between exercise gives yopu a great combination workout.
Many people think you need weights to give yourself a productive workout. Core exercises such as pelvic dips,V-ups,side planks all work the core better than any weighted exercise. These can be done anywhere with great results. Body weight exercises can be used during commercial breaks so you dont feel quilty watching you favorite tv program. Supermans (persons) the PC name can be a great way to prevent back pain and all you need is the floor. Give them a try next time that food McDonalds commercial comes on. you will love the results.
HAVE A GREAT MEMORIAL DAY



Recipe for Memorial Day
Hamburgers
HotDogs
and any other food you enjoy.

See you on Tues

Monday, May 18, 2009

HOW TO PREVENT FUNCTIONAL FITNESS DECLINE

As we get older our functional fitness declines. This is not something that we have to just deal with it is not a symptom of aging. It is a a lack of activity and can now be seen in people of all ages. Not just the middle aged. We can rectify this situation and lead much happier energetic lives.

Just as people believe that metabolism slows as we age. This is not true. Our metabolism can be as fast as we want it to be at any age. All it takes is the right exercise and nutrition to make this happen. Just as a decline in functional fitness can be prevented with the right exercises.

I am not talking about execises for bodybuilders,but, for people who want the grocery bags to be lighter or to able to work in yard without being bed ridden for 2 days afterwards. This can be achieved by doing the exercises we do in bootcamp everyday. Being functionally fit means that your train the muscles you use in everday life. This can mean picking up the kids or carrying bags of topsoil. or reaching and lifting things around the house. Functional Fitness will carry you into your later years with the energy and vitality that will enhance your quality of life.



Just a short note to welcome Mary to our 5:30 camp and Laura to our 6:30 camp. You both gave great effort today and should be proud.





Recipe of the Day

A Body Slimming Breakfast

Yogurt Crunch

6 oz plain yogurt

4 walnut haves

3Tbl spns All Bran

1/4 cup granola

3/4 cup cubed melon

350 calories that pack a punch for breakfast

Wednesday, May 13, 2009

WHAT IS DOMS

D.O.M.S is short for Delayed Onset Muscle Soreness. This usually occures 12 to 48 hours after vigorous exercise. This is different from the muscle fatigue you feel while exercising. D.O.M.S is caused when the muscle tears during intense workouts. This feeling of soreness is actually the muscle reapiring itself and getting stronger. People who are not used to instense workouts usually get this feeling of soreness as the muscle rebuilds. As you progress into more strenuous strength training this soreness deminishes and becomes a welcome arrival to show that progress was made in the workout. Some researchers believe that the soreness come from pain inducing substances released into the muscle.
The tearing or microtrauma in each muscle fiber can cause D.O.M.S. Research has indicated that structural abnormalities to miyofibril Z lines located within the sarcomere as well enzymatic changes associated with tissue damage support this belief. Persons who participate in eccentric movement to tone and build muscle experience this soreness. I hope this helps to understand the real and good reasons for muscles soreness.

On a lighter note we would like to welcome Ann Hewitt to our Bootcamp Family. She had an amazing first workout today . We see great progress for her that will mirror the progress made by all of our campers. You should all be proud

Just a note to the ladies in the 9:30 camp. I will be joining Lisa starting Monday and together we will train you to the best of your abilities and beyond. See You Monday

Recipe of the Day

Cumin grilled Chicken Breast
4 Chicken Breasts(5-6 ounces) pund to 1/2 inch thick
2 Tablespoons evoo ( Extra Virgin Olive Oil)
1 Teaspoon Ground cumin
1/2 Teaspoon Salt
1/4 Teaspoon Pepper
Directions
Rub Breasts with evoo
mix cumin salt and pepper into breasts
grill about 4-5 min on each side
Remove from heat
Let rest for a few minutes
put over brown rice and mixed vegetables
29g protein,6g fat 360g sodium 350 calories

Monday, May 11, 2009

WECOME MAY BOOTCAMPERS

Hey Gang,
Lisa and I would like to welcome everyone to Bootcamp in May. We have some new additons this month that will set your metabolism on fire. We will work each one of you to your best ability and never any less. Our goal is to get you in the best shape possible and have a little fun along the way.
We would like to welcome back our camp veterans Lisa,Irma, Peggy,Bonnie, Gia, Bar,Mary and Andrea. We hope to put you through workouts that will continue to increase your fitness level. To our new campers we want to welcome you to prepare for the fitness advneture of a life time.
A side note. Lisa had a singles tennnis match in Millstone today. Here is hoping she destroyed her competition. New campers and Veterans will find this month different routines that will tone and shape you to the next level of fitness.
The main prpose of the next 4 weeks is to increase your fitness level,get stronger, Loose inches and enjoy yourself in the process.
Also anyone that is interested in our Nutrition coaching program should see Lisa West on times and dates $45 is a small investment in your overalll health. It does the body good.
Heres to a great 4 weeks. Have fun Get Fit


Recipe of the Day
High protein breakfast to get you through the Day

1 CUP COTTAGE CHEESE
1/2 CUP FRUIT (ANY VARIETY MIX WITH COTTAGE CHEESE
2 SLICES RYE OR WHEAT TOAST (SUGAR FREE JAM)
1 STRING CHEESE

THIS WILL FIRE THE METABOLISM ALL DAY

Wednesday, May 6, 2009

The ‘Eating Well’ and Exercise Synergy
in Shedding Unwanted Pounds


Many people are not aware of how many calories they are eating per day and although we do not want you to become ‘fixated’ on your calorie intake, we do want you to be in touch with the reality of how many calories you are taking in because they do influence your weight and thus your health.

In the medically supervised weight loss program I used to work at, we used the ‘multiple’ of 11(for women, the multiple is 12 for men) times current body weight to give us an approximation of how many calories per day a person was eating to maintain their body weight. This ‘multiple’ is about how much per pound your body burns up during ‘day to day’ activity. The resulting estimate does not take into account the calories a person burns while exercising (beyond day-to-day activity). It also does not take into account that people (mostly athletes) who carry a lot of muscle mass probably burn more per pound of body weight, than a so-called ‘normal’ person. And, that people who are yo-yo dieters, especially without exercise, probably have slowed their metabolism and may burn less per pound of body weight.
In any case, it is still a valuable method to use in order to get a feel for where you are calorie-wise in your daily food consumption. First, you must determine your day-to-day calories and then add back in calories burned during exercise (daily average) to get an estimate of the ‘total’ calories you’re consuming per day.

Let’s look at a concrete example of how this works: Carol weighs 160 lbs. and she doesn’t exercise. When we multiply her 160 lbs times 11 calories (that is the amount of calories each pound of body weight needs per day), and we get 1760 calories. This is the amount of calories she needs per day to maintain her current weight.
Now, what if she starts to exercise and is burning off an additional 300 calories a day? What would she need to do in order to maintain her weight? As you might have guessed, she would have to eat 300 calories a day more in order to maintain her weight. She would have to add 300 calories to the 1760 calories to get the total calories she would need to eat to maintain her weight in her new exercise program.

So, what if Carol wanted to lose weight? What could she do? She could keep her exercise routine and keep her calorie intake at 1760. This would create a daily deficit of 300 calories (the calories she’s burning in her daily exercise) and this can add up. In a month, that calorie deficit would increase to 9000 calories (300 calories per day x 30 days). Since there are about 3500 calories in one pound of body weight, a 9000 calorie deficit per month means she would lose about 2.5 lbs per month. In a year, by just adding exercise to her daily routine and keeping her calorie intake the same, she would lose about 30lbs.

Another benefit to exercise (besides being just plain healthy!) is that even if Carol were to increase her calorie intake by 300 calories per day and thus not lose weight, she would still lose inches because she would be gaining muscle (and losing fat!), and muscle is naturally ‘tighter’ than fat. And, because of the additional muscle, she would be increasing the amount of calories her body burns per pound at rest, so her weight may go down slightly over time.
This is what we see with many people who do our Boot Camp.

So, while exercise is helping you burn more calories, put on muscle (lose fat!) and lose inches, what if you would still like to lose weight… how does that happen?

To do this, means in all likelihood making a lifestyle change. This means changing eating habits for a life time!
To do this, some of you will probably have to examine your relationship to food, and what it truly means to take care of yourself in the long run.

So, where can you start if you’re ready to make a lifestyle change?

Here’s what we suggest:

1. Start a food journal and write down what you’re eating and how it feels in your body. Notice when you’re hungry. Notice when a negative self-image comes up. Notice when you’re ‘searching’ for something to eat when you’re hungry for something, but it may not be food...
2. Get support! You can attend our ongoing weekly ‘Eating Well’ groups.
3. Eat at least 5 fruits and vegetables a day and drink 8 glasses of water. This will help flush out your system, crowd out foods that are not so healthy, and will make you feel good.
4. Eat often. This will help keep your blood sugar on an even keel.
5. Eat lean proteins.
6. Eat complex carbohydrates. Simple carbohydrates will give you a momentary ‘high’ but then leave you in the dust of low blood sugar later. This leaves you vulnerable to eating even more ‘sh#t’ (excuse my French!) later.
7. If you’re a woman always eat more than 1200 calories a day unless under medical supervision. If you’re a man, always eat more than 1400 calories a day unless under medical supervision.
8. Make sure you’re burning at least 2000 calories a week through exercise (with your doctor’s approval, of course). Exercise allows you to discharge energy and lifts your mood (via hormones), as well as enhancing your immune system etc. etc.

Want one-on-one help? We are available for one-on-one coaching! Just contact us via email or phone for a FREE consultation.

Be well and see you next Boot Camp!

Sincerely,
Lisa

Friday, May 1, 2009

BOOTCAMPS AND NUTRITION BRING OVERALL FITNESS SUCCESS

There is a reason why fitness bootcamps are becoming so popular. The results that are achieved far exceed any of any regular gym member. The funtional training that that is offered by WWW.PrincetonBootCamps.com not only helps you get fit fast but also trains your body to move in all three plans. Most exercises that are performed on machines or in the gym only work the transverse plane. Our bodies were built to move in the frontal plane and saggital plan also. All three planes of movement must be trained as to have the muscles work in harmony with everyday movement.
The experience of training with like minded individuals in a boot camps setting help campers train to their utmost ability. The program is never boring and gives each camper the ability to work the hardest at their own fitness level. Working with trainers that modify the progam to meet each individuals needs is unherd of in a regular gym setting. The trainers Dave & Lisa at www.PrincetonAdventureBootcamps.com actually care about each camper. If you dont get results we have not done our job. Our goal is to get Central Jersey healthy one person at a time.
The other part of this puzzle is nutrition. The is where most people have a hard time achieving their goals. A good nutrition program goes along way in your fitness success. Eating the right mix of protein and fruits and vegetables will give you the boost toward overall health and wellbeing. The most important thing to remember is that a program is only good if you can stick to it on a consistant basis each week. You should also enjoy 1 day a week to eat what ever you desire. Reward yourself for week well done.
If you enjoyed todays blog please pass it on.

Recipe of the Day

Crockpot Salsa Chicken

Prep Time-2minutes
Cook Time-8hours

Ingredients
4 Boneless chicken breasts
32 ounces salsa ( 2-16oz jars)
1 can corn drained
1 can black beans
Whole Wheat Tortillas
optional- lettuce,tomatoe light sourcream, quacamole
DIRECTIONS
Put ingredients in crockpot
cook on low 6-8 hours
30 min before serving remove chicken shred and return to pot
use mixture to fill tortillas
calories-356
protein 30 grms
Fat-5 grms
fiber 5.1 grms

Thursday, April 30, 2009

LEPTIN THE IMPORTANT WEIGHTLOSS HORMONE

Leptin comes from the greek word leptos which means thin. (Do you see where this is going) It is a protein hormone that has the job of regulating weight metabolism. Leptin in the body is usually in proportion to body fat. Leptin tells the body when you have had enough to eat. It tells you that you dont want the last bite of that cheesburger or the last mouthful of ice cream
Many overweight people have plenty of leptin but the signals are being ignored. There are certain ways to activate the leptin in your body.
When you first go change your eating habits. I dont like to say d--t its a four letter word. The body reacts to the reduced calorie intake. Most people hit a wall after 2-3 weeks. The weight does not come off. The solution is to pick 1 day every week and eat all the stuff you like, Hamburgers,Ice cream, pizza. I dont mean to binge but have regular portions and enjoy. The rest of the week eat with your calorie defecit and watch the pounds slide off. Give it a shot. It couldnt hurt.



Recipe of the Day

Grilled Turkey Wrap

3 slices BoarsHead Deli Sliced Turkey
Low Fat Cheese any kind will do
cole slaw in a bag
Salsa
Whole Weat Wrap

Heat Deli Slices in a pan
Microwave wrap about 40sec
sprinkle on low fat cheese
add salsa to cole slaw instead of cole slaw dressing
Roll and enjoy
High inprotein and a good source of fiber

Monday, April 27, 2009

THE IMPORTANCE OF PROTEIN

Protein is in every cell in your body. No other nutrient has as many responsibilities in keeping you healthy and alive. Protein plays a major role in the repair of muscles ,tendens,ligaments,bones,hair,eyes and almost every other tissue in your body.
When your body is fighting off infection you need to eat more protein because it is involved in the creation of antibodies that fight infection. The lack of protein in your body can cause low levels of enzymes and hormones you need for digestion and other body processes. When you become injured your body needs more protein to make repairs
The building blocks of proteins are amino acids. Nine of theses amino acids are essential and must be gotten from food. the remaining 13 other amino acids are non essential because your body can make them.
The best forms of protein can be gotten from anything that runs swims or has a face. The second best form of proteins can come from beans,peanuts and legumes. These are incomplete proteins because they lack some essential amino acids
Protein along with a large quantity of fruits and vegetables will help keep your body young, strong healthy and fit.


Recipe of the Day
Egg and Cheese Burrito

3 egg whites
low fat cheese
Whole Wheat Burrito
Cook egg whites in microwave for about 2 minutes
heat Burrito on stove burner 10 seconds on each side
sprinkle Burrito with cheese add eggwhites and salsa
Roll up Burrito and off you go.
Time start to finish 2.5 min
This quick Breakfast is high in protein with added fiber.
A great way to start the day

Saturday, April 25, 2009

CORE TRAINING

Hey Gang,
Dave and Lisa here from http://www.princetonbootcamps.com/. We would like to welcome the new campers that have already signed up for May. You are guaranteed to have the fitness adventure of your life and the results to prove it.
To our returning campers, just a reminder. Tell your friends about what you have achieved.If they sign up you are entitled to a 20% discount for each new person you bring. Ok boring business done.
Core muscles distribute weight evenly all over the body a reduce starin on your spinal cord. The core muscles also provide balance as they transfer energy from the center of the body to your limbs. This allows the body to act and react. Functional training helps this process by giving the core stability along the spine and pelvis area
The spine must have a solid base to dervie its strength. The stronger the core the more power that is transfered to the limbs of the body.
When you add resistance to core training it is able to transfer power from one movent to another.
Core training is most effective when the mid section of the body works as one unit. There are so many benefits to core training. The most important one is to prevent lower back pain and injury.


RECIPE OF THE DAY

Stir fry Chicken Breast and Veggies

1-pound of Chicken Breast
2 cups broccolli
1 Medium onion
1/2 Red Pepper
1/2 Green Pepper
2-Tablespoons minced garlic
Mrs Dash Seasoning to taste
1/2 cup mushrooms
2 Bags Success Brown Rice

Brown Chicken in Wok or Pan with olive oil
add Terryaki sauce to taste
add peppers to pan
add mushrooms
add Broccolli
add onions and garlic
Boil Rice in separate pot.
When done pour Stirfry over Rice and enjoy.

This dinner packs a protein an fiber punch

Untill Next time

Thursday, April 23, 2009

MUSCLE IMBALANCE

Muscle imbalance is a major source of problems that affect the muscular systems of the body. This occurs when muscles are worked on only one side of the joint. They become more developed than those on the opposite side. You must avoid trainers that are not knowledgeable and promote this type of imbalance.
To avoid muscle imbalance include exercises for all the following muscle groups in your routine. If your trainer does not train you to work all these muscle groups run for the nearest www.princetonbootcamps.com.

Chest ,Shoulders& Triceps-p-ups,bench dips,chest press,military press

Upper back and biceps- Pull-ups,Rows

Abs- Core work from every angle

Lower Back-Good Mornings,Supermans, Dead Lifts

Thighs- Squats,Lunges,

Hamstrings- Straigth leg deadlifts,GoodmMornings,Lunge

There you have it Exercise equilibrium at its best.


RECIPE OF THE DAY

Pancakes that pack a Fiber and Protien Punch

1 Cup Organic Flax Plus Pancake Mix
2/3 Cup Skim Milk
1 table spoon Olive oil
2 scoops Premium Protien Powder
Mix ingredients
cook until top bubbles than flip
10 min start to finish
spinkle fruit on top
This Fast Breakfast will give you energy all Morning

Tuesday, April 21, 2009

WWW.PRINCETONBOOTCAMPS.COM

Why is is that 70% of people who join a gym fail to get the results they desire? Is it from lack of effort. The wrong motivation.? Incorrect instruction? Or all of the above.
When people join a fitness bootcamp and are instucted correctly, the success rate skyrockets. With bootcamps you get the instuction of trained proffesionals who actually care about your progress and your over all health. At Princeton Adventure Bootcamps you are not treated like a number. Your health and wellbeing are number 1. Each exercise is programmed to the individual. Your success is our success. Our motivation is to teach people that exercise can be a way of life that does not have to boring or monotonous.
Most big box gyms hope you pay and never show up. At Princeton Adventure Bootcamps if you miss a class we want to know why. The more success each camper has the better reputation we create. If you know anyone that would be interested in fitness success please pass along this link. Have a great Day



Recipe of the day

Blackbeans and rice with a twist (From start to table 15min)

1 Can blackbeans
1 small onion
1 small green pepper
1 cup salad shrimp
1 tablespoon minced garlic
1 cup red wine
1 pouch 10 minute Success Brown Rice


Saute green pepper,Garlic,Onion,,and red wine in olive oil
cook rice according to the box
5min before the rice is done add blackbeans and shrimp to the saute
Pour yourself a glass of fruit loaded Sangria and enjoy

Serves 2
This is very high in protein and fiber and makes a great fast dinner

Monday, April 20, 2009

THE VALUE OF FIBER

All eating programs tell you that you shoul eat more fiber. Does anyone know the reason for this?
It seems that when you injest insoluable fiber it acts like a raging river and washes away cholestoral from your body. How much is enough? Most studies show that the body needs around 25 grams of fiber a day. Eating this amount of fiber has major health benefits. The more fiber you injest the longer you stay full and satisfied. Fruits and vegetables are a great source of fiber. They should take up 2/3 of your plate at most meals. Eating the correct amount of fiber will cleanse you and help the toxins flow from your body. Fiberous foods also can give you lots of energy and contibute to your overall well being.
There are plenty of high fiber cereals on the market today that will give you a jumpstart in the morning> Give them a try

Recipe of the Day

Turkey MeatLoaf
1pound lean ground turkey breast
1 small red pepper
1/2 cup mushrooms
1 small onion
1 tablespoon minced garlic
Ms Dash Seasoning
3/4 cup Quaker Oatmeal
2 egg whites
1/3cup water
1/3 cup ketchup
Mix all together
cook at 350 for about an hour or until done
makes 4 servings

Friday, April 17, 2009

Which is easier calorie counting or portion size

This is an age old question that nutritionists have discussed for years. This to me is a matter of which is easier. Alot of people like to know how many calories they injest each day. For lazier people like me I like to stick to controlling portion size and dividing my plate into sections.
Calorie counters know they must injest a certain amount of calories each day. When you live by portion sizes you learn that protein is the size of a deck of cards,pasta or rice is the size of a softball, and veggies on the plate take up the largest amount of room.
Protien means anything with a face that either runs or swims. If you are a vegatarian it means any type of beans, lowfat cheese, or soy products.
This question does not have a right or wrong answer. Calories or portion size the choice is yours.
On another topic I cant stress enough how important it is to stay hydrated during the day. especially first thing in the morning. Your body needs water after going all night without it. a good idea is to drink a large glass when you first get up and make sure you drink a least 8 glasses a day. This is very important for people trying to loose weight. Numerous times people think they are hungrey but actually their bodies are screaming to be hydrated.


Recipe of the Day
Fish Tacos
4 oz of your favorite fish ( I prefer Talapia)
saute red or green pepers
add sauted onions
large whole wheat tortilla shell
low fat cheese of your choice
heat in oven or microwave
add salsa and
Enjoy
Have a great day

Thursday, April 16, 2009

THE IMPORTANCE OF STRENGTH TRAINING

When you build 1 pound of muscle it burns 50 calories. If you build 10 pounds of muscle, not hard to do in someone who hasnt worked out in a while. You can burn up to 500 extra calories a day. This is big. If you can burn that many more calories a day just sitting on the couch. Imagine what you could burn if everyday you do some kind of physical activity.
Everyone always says I need to loose weight in my stomach or hips or thighs. This is known as spot reduction and unfortunately this is not possible. When you do aerobic exercise you burn calories only while you are exercising. When you do strength training you burn calories while you are training and can go as much as 72 more hours with your furnace on high. So it makes much more sense to strength train and do cardio work then just cardio work alone. So the answer is to tone and shape those muscles with strength training and lower your resting hard rate with cardio work.
In case studies it has been found that people with a resting pulse rate at or below 62 beats per minute were 33% less likely to have a heart attack the people with a pulse rate of 80 beats or more.


RECIPE OF THE DAY

Garbonzo Bean Salad
Takes 15 minute to make a can be used in different of ways

1 can garbonzo bean ( can substitute black or kidney beans)
1/2 green pepper chopped
1/2 red pepper chopped
1 large carrot
1 can stewed tomatoes
1 small onion
half a box of wheat or whole grain pasta (Barilla Tastes best)
Mix everything together and your done.

1 day add chicken
1 day add tuna
1 day add london broil
Enjoy
A healthy mind and body extends quality of life

Wednesday, April 15, 2009

Getting stronger!!!

Hi Everyone! I noticed today that everyone has gotten up to speed with their form. I noticed that during our 'warm-up'. Knees are back over the heels in lunges and squats. Keep up the good work! Also, you are all getting stronger! You really keep us on our toes. As you progress we have to figure out a way to keep up with you!
Our 9:30am class is growing! It's a great time for Mom's with kids in school or retired women. Remember, boot camp is for all ages, sizes and shapes! Love it!

That's it for now...I have one more boot camp today (4 total!) so I'm getting ready for one last 'blast'!

Warmly, Lisa

P. S. - How is 'eating well' going? If you want us to look over your journels or if you need more in-depth support, let us know!

Wednesday weight training

Today we worked on exercises to build and tone the body. We set up stations and did modified Tabata training. 20sec work and 10 sec rest. I could tell by the way the exercises were performed that all of you are getting stronger and more fit after only a week and a half.
I would like to tell Carla specifically that your form and strength have improved greatly. Denise you dont have that I cant do this look on your face any more. Marie you are a real trooper and have the drive to succeed. I can see by the way you push yourself.
Lisa you need need to realize your are alot stronger than you think. Johanna I admire the way you approached todays workout with the determination that will take you far.
Everyone of you are reaching for a goal that is very attainable. I am very proud to work with each one of you. Bar I am keeping my eye on you and will push you when you need it. Margo your form is greatly improved you shoul be proud. Susan I am going to keep pushing you, I can see great gains already. All of you have a great day Alway remember and never forget The door is open but the ride is not free.
Yours in fitness
Dave & Lisa


Here is another quick Breakfast idea to get you going in the morning

2 hard boiled egg whites
1 string cheese
toasted rye with rasberry preserves (sugar free polaner tastes great)
banana
ENJOY!

Tuesday, April 14, 2009

Princeton Adventure Bootcamp attacks Fat in the Princeton



Dave Knapp and Lisa West have set their sights on Princeton to erradicate Fat and show people that there is a way to loose weight that gets results faster than they thought possible.


Go to http://www.princetonadventurebootcamps.com/










What is PrincetonAdventureBootcamp.com you ask? This is an innovative way of physical training that will reshape your body, knock off those inches give more energy and boost you metabolizm to the next solar system.

This form of exercise is tailered to each individuals capabilities. Especially people who never had success in the gym. The best part about Princeton Adventure Bootcamp is that you can go to camp at 5:30 or 6:30 in the morning for an hour and then get on with the rest of your day.

The women and men involved in this training loose inches fast and more

consistantly than any other form of training out there.

From this day foward you will learn about the progress of campers at our 830 rt 206 location.

Today was cardio day. We start off with a 15 min yoga segment lead by local area yoga expert Lisa West. She guides campers through poses and body positions that invigorate the mind as well as the body. Next core exercises were introduced. This is the second week of our April camp and the progress of these camps is amazing.

After core work we get down to brass tacks cardio this includes:



30 yard interval sprints

obsicle course

ladder aggility

and so much more .



Visit us each day to learn about the campers and their progress

See you in the funny papers



Your Body Tranformation Specialists

Dave Knapp& Lisa West

Princeton Adventure Bootcamp attacks Fat in the Princeton