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
Thursday, April 30, 2009
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
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
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
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
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
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
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
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!
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!
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.
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
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
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