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
Friday, May 22, 2009
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
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
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
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
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
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
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