Shit Women Say to Personal Trainers (Inspired by Shit Girls Say)

WHAT IS THE SINGLE BEST THING YOU CAN DO FOR YOUR HEALTH

HEALTHY FOODS THAT USUALLY DON'T COME TO MIND

HEALTHY FOOD YOU DON’T  USUALLY THINK OF

Agave-Derived from the same plant used to make tequila, agave syrup has generated lots of buzz recently. Also known as agave nectar, it has a deep, rich flavor that is slightly sweeter than honey. It's touted for its low glycemic index (GI) value, meaning it won't spike your blood sugar like high-GI table sugar. Plus, you can use about one-third less to achieve the same level of sweetness.

Artisan Multigrain Breads-It used to be that you had to seek out a local baker to get high-quality artisan breads. Now, chances are your local market is baking up specialty breads right in the store. Look for breads made with heart-healthy oats, whole-wheat flour, barley, millet

Brussels Sprouts-Once considered cabbage's "smelly" cousin, the Brussels sprout is gaining in popularity. The veggie is packed with 130% of your daily value of free-radical-fighting vitamin C per 1-cup serving (proof there was a reason your mother tortured you so many years

Farro-With the growing focus on whole grains, ancient grains like farro are gaining a following. Farro is a type of wheat traditionally used in Italy, with a satisfying chewy texture and nutty flavor. This whole grain can be used in salads, soups or side dishes.

Flaxmeal-The health community is buzzing about omega-3 fatty acids. Flaxseed and flaxmeal (ground from flaxseed) are rich in alpha-linolenic acid (ALA), a plant-based omega-3. ALA may help to lower inflammation and increase blood flow in the body, reducing the risk of high blood pressure and blood clots. Try sprinkling flaxmeal on your morning cereal or adding it to a smoothie

Gluten-Free Baking Mixes-Gluten-free products are everywhere now with the growing awareness of celiac disease, gluten intolerance and gluten sensitivity. Eating gluten-free used to mean kissing your love of delicious bread and baked goods goodbye, but no longer: now you can have your (gluten-free) cake and eat it, too, when you use one of the great gluten-free mixes available today.

Greek Yogurt-Thicker and more tangy than traditional yogurt, Greek-style yogurt has become an everyday staple for many cooks. A 6-ounce serving of nonfat Greek yogurt has 15 g of protein, 5 g more than traditional nonfat plain yogurt. (However, if it is calcium you are after, stick with traditional yogurt that hasn't had the whey drained from it-it has 34 percent of your daily value per 6-ounce serving, three times more than Greek yogurt.) Creamy and delicious, Greek yogurt makes a homemade tzatziki sauce or healthy dessert quick and easy.

Heirloom Tomatoes-Old varieties of tomatoes are making a comeback. Varieties like Gold Nugget, Aunt Ginny's Purple, Big Ben and Red Zebraare now showing up in your neighborhood market. Like all tomatoes, they are an excellent source of vision and bone-healthy vitamin A.

Israeli Couscous-Round semolina pasta, bigger than regular couscous, Israeli couscous is great in soups, salads or pilafs. The small spheres are toasted, not dried, so they have a textured nutty bite. Choose whole-wheat to get extra heart-healthy whole grains.

Kombucha-Kombucha is a fermented tea with a fizzy "zip," offered in flavors from mango to cayenne-watermelon. Newly available in supermarkets, it has probiotics and more antioxidants than other teas. Enjoy the beverage by itself or in a smoothie.

Multigrain Tortillas-When it comes to tortillas, there are more options for shoppers than ever before. Forget basic flour-now you can find whole-grain tortillas with added heart-healthy flaxseed or B vitamins. You'll get more fiber when you choose whole-wheat or whole-grain over white-flour tortillas.

Nut Butters-Peanut butter may be the first thing that comes to mind when you hear "nut butter," but today there are many varieties found right next to that old standby. And they have different nutrition profiles: 2 tablespoons of almond butter provides 75 percent of your daily value of vitamin E, which may help fight damage-causing free radicals. Cashew, walnut and hazelnut butters add exotic flavors to your next snack and are packed with 5 g of protein per 2-tablespoon serving.

Spice Blends-With home cooks' growing interest in global cuisine, exotic spice blends are becoming commonplace in the spice aisle of local markets. Look and you may find berbere (an earthy, aromatic Ethiopian blend) next to the bay leaves and ras el hanout (a robust Moroccan spice blend) next to paprika. These spice blends make it easier than ever to create exotic, flavorful meals in your own kitchen.

Steel-Cut Oats-Here is an example of "what is old is new again." Steel-cut oats (sometimes called Irish oatmeal) are whole-grain oats that have been cut into little pieces rather than rolled.This hot breakfast cereal is less-processed than other types of oatmeal and has a nutty crunch. Like all oatmeal, it's high in soluble fiber, which may help to lower "bad" LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied.

These are just a fraction of foods that will make you feel and function better through out your day.  If you have any questions about any of these let me know.

DAVID KNAPP NCSF-MCPT,CNS

Princetonbootcamps@yahoo.com

SAY GOODBUY TO CARDIO THAT SUCKS

Hey Gang,
           The article below is just my personal distaste for cardio machines.  My alternatives give better results and are more fun


Now that I pissed off all of the treadmill and elliptical machine worshipers... let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program...

However, don't say that I didn't warn you that you were wasting your time with all that mindless cardio machine boredom.

If I haven't mentioned it before, I don't believe in cardio machines, and to be quite honest, I don't think I've personally used a treadmill, elliptical, or exercise bike for at least the last 7-8 years or so.

As a matter of fact, I don't even use cardio machines anymore for warmups before a workout (I did before occasionally)... Nowadays, I prefer to do dumbbell or
kettlebell snatches and swings mixed with bodyweight exercises as the perfect full body warmup at the beginning of my workouts.

So why do I have such hatred for cardio machines? Well, here are 5 reasons:

1) Treadmills, ellipticals, and exercise bikes are mind-blowingly BOOOORING! Personally, I can think of a million things I'd rather be doing than pedaling my way to nowhere!

2) Mindless steady state cardio exercise while watching TV or reading creates a mind / body disconnect resulting in poor results from your exercise routine. Instead of reading a gossip magazine or watching a cheesy reality TV show on the TV screen in front of the cardio machine, a REAL workout consists of actually having your mind engaged strongly in what your body is doing!

3) I've seen studies that indicated that treadmill running may be less effective than outdoor running for various reasons such as stride abnormalities on treadmills vs natural running, slightly less caloric burn compared to outdoor running, etc.

...although I never recommend just "jogging" anyway (or as Ron Burgundy would say, "yogging") ... Instead, variable intensity walks / runs or sprints are so much more effective, training your heart rate in a much wider range instead of just the same pace during the entire workout. I choose to do a lot of hiking up mountains and also wind sprints, but never steady state jogging.

4) Treadmills and ellipticals are ridiculously expensive and a waste of money for people that workout at home... there's so many better options for home workouts you could have spent your money on rather than wasting it on a treadmill, bike, or elliptical.

The perfect home gym setup is MUCH cheaper... there's no reason you need anything other than a jump rope, bodyweight exercises, a few dumbbells, stability ball, maybe a few kettlebells (if you want to get fancy), and perhaps high tension bands for some more variety. And of course... the great outdoors has some of the best workout options of all... hiking, mountain biking, kayaking, skiing, sports, and more!

5) Treadmills and elliptical machines are just a very ineffective way to workout compared to other options. The metabolic response is much lower compared to the types of workouts ideas that I describe below. Why should you do treadmill or elliptical workouts when you can get better results by doing more interesting forms of training that actually stimulate a fat-burning hormonal response and stimulate your metabolism to a greater extent...

So what are the alternatives to treadmills, exercise bikes, and elliptical trainers? Here are TEN of my favorite types of alternative workouts:

jumping rope - great mind-body connection - try speed jumping, crossovers, and double jumps once you get skilled at it. An amazing metabolic exercise with one of the cheapest pieces of equipment available. There's a reason that every world class boxer uses this exercise!
kettlebell training - nothing will get your heart pounding like high repetition KB swings and snatches or clean & presses (can be done with dumbbells too, but I prefer KBs). Personally, I think one of the most intense body changing exercises ever invented are double kettlebell snatches (snatching both kettlebells at the same time overhead from the floor).
outdoor wind sprinting (the ultimate exercise for a rock hard ripped body... just look at the chiseled powerful bodies of world class sprinters, and compare that to the weakling withered physique of a typical marathoner... nuff said! I generally do wind sprints 2-3 days a week during the warm times of the year, and I'll do something such as 50 yards, 60 yards, 70 yards, 80 yards, 90 yards, 100 yards, and then repeat (with about 40-60 second rests between sprints). By the way, for the international folks, a "yard" is just slightly shorter than a meter.
hill sprinting - yet another classic exercise for a rock hard lean and powerful body! I like to do 30 yard sprints up a steep hill and then walk down and repeat a bunch of times for maybe 20-30 minutes. Amazing workout.
The rowing machine - ok, I don't really lump this in as a "cardio" machine like treadmills and ellipticals... I think the rowing machine is actually a great full body workout that actually uses resistance... The best results come from using variable speeds and really pulling hard to challenge your body.
Sprint style swimming workouts - a more muscular workout than steady state distance swimming... I actually love the upper body pump I get from sprint style swimming -- this is the same concept as sprinting vs jogging but in a pool instead. It's all about intensity!
heavy bag punching / kicking workout, speed bag, rebound bag - all are great forms of training and much more interesting than boring cardio machines. These exercises are also great examples of exercises that require an intense mind-body connection, which is missing in boring cardio equipment like treadmills and elliptical machines.
shadow boxing - This is an awesome workout, but if you're shy, this is best saved for your home workouts since you'll get some crazy stares doing this at a typical gym from people who think they're "too cool" for stuff like this.
dumbbell circuits -- This is a super metabolic type of workout that involves alternating between various full-body multi-joint exercises to get a crazy fat-burning workout in minimal time. A good example would be alternating between dumbbell lunges, overhead presses, bent over rows, step ups, and squat presses all with minimal rest between.
bodyweight training - bodyweight squats, pushups, lunges, jumps, bear crawls, mountain climbers and jumpers, planks, and the list goes on and on. Another example of great mind-body connection and much more metabolic type of training than treadmills and elliptical
Well, I hope this article helps give you ideas on how you can get away from all of these mindless and ineffective treadmill and elliptical trainer machines (and exercise bike) workouts that are just wasting your time and energy that could be better spent on more effective workouts.

If you want maximum results, it's all about your intensity levels and also your mind-body connection... and that all important mind-body connection is usually missing when it comes to elliptical and treadmill workouts, that most people do while watching TV .

Stay Fit,Stay Happy

Dave Knapp-NCSF-MCPT

www.PrincetonBootCamps.com

Princetonbootcamps@yahoo.com

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FIFTEEN MINUTE WORKOUT THAT WILL CHANGE YOUR LIFE

NO NEED TO WORKOUT 45 MINUTES TO AN HOUR EVERY DAY TO GET THE KILLER BODY YOU DESERVE. 

THIS VIDEO WILL GIVE YOU A 15 MINUTE WORKOUT THAT WILL KNOCK YOU SOCKS OFF AND MELT THE FAT FASTER 3 TIMES A WEEK  THAN INSANITY OR P90X.

ANYONE FROM 16 TO 60 CAN HAVE SUCCESS WITH THIS WORKOUT .  THREE TIMES A WEEK.  YOU WILL SEE AMAZING RESULTS AFTER THE 3RD WEEK.

THE EXERCISES IN THIS VIDEO ARE AS FOLLOWS:

1) PUSH-UPS

2) STEP-UPS

3) X KNEE PLANK

4)TRICEP DIPS

5)SPRINT LUNGE

6)LEGLIFT HIP RAISE

7)RENEGADE ROW

8) THRUSTERS

9) NO MONEY CURLS

10) SQUAT THRUSTS (NOT IN VIDEO)

FOR MORE INFO ON THIS WORKOUT AND MORE GO  TO

http://www.princetonbootcamps.com/

OR CAL 888-402-2267

STAY FIT ,STAY HAPPY

DAVE KNAPP NCSF-MCPT

http://www.princetonbootcamps.com/

PRINCETONBOOTCAMPS@YAHOO.COM

9 FOODS THAT HINDER YOUR WEIGHTLOSS

NINE REASONS YOU GAIN WEIGHT


I think you'll find this new research study very interesting and
extremely useful.


It covers the foods and activities that made people GAIN weight.
Plus, the study even gave a few foods that were shown to help you
LOSE weight as well.


The other great thing is that when you combine avoiding certain
weight gain foods (and activities) and eating more of the weight
loss foods, as well as adding a metabolic exercise component (not
aerobic cardio) to your life then you'll really see some serious
fat loss results!


So now let's go over the foods (and activities) that caused the
most weight gain in this study:


*Potato chips (1.69 lb)
*Potatoes (1.28 lb)
*Sugar-sweetened beverages (1.00 lb)
*Unprocessed red meats (0.95 lb)
*Processed meats (0.93 lb)
*Alcohol use (0.41 lb per drink per day)
*Smoking (new quitters, 5.17 lb; former smokers, 0.14 lb)
*Sleep (more weight gain with <6 or >8 hours of sleep)
*Television watching (0.31 lb per hour per day)


*The # of lbs. in parenthesis refers to the average weight GAIN
over the study


(New England Journal of Medicine 2011; 364:2392-2404)


Keep in mind that when you see an item like potato chips I think
it's safe to assume any fried 'chip' is going to cause the same
unwanted weight gain effect. Use this method for excluding other
similar items to the ones listed above.


Now here are the foods (and activities) that actually directly
contributed to weight loss:


*Vegetables (-0.22 lb)
*Whole grains (-0.37 lb)
*Fruits (-0.49 lb)
*Nuts (-0.57 lb)
*Yogurt (-0.82 lb)
*Physical activity (-1.76 lb)


*The # of lbs. in parenthesis refers to the average weight LOSS
over the study


(New England Journal of Medicine 2011; 364:2392-2404)



It's amazing to see the statistics when everything is spelled right
out for us. This study clearly shows a 2-5 lb. swing when you
choose healthy weight loss foods and activities over their
weight-gaining counterparts.


As always I hope you picked up some useful tips from this article
that you can begin applying to your healthy lifestyle right away.

Stay fit,Stay happy

Dave Knapp NCSF-MCPT

2 WEEK JUMPSTART PROVING TO BE A SUCCESS

Hey Gang, Just one week into this 2 week jumpstart and the results are amazing. Steve, did you ever think you could get through a workout like the 1 today? Great Job. Everyone is giving 1000% and that just proves that when you want something bad enough you will get it. You all are having great success. Today you put it all on the table and you all should be proud. This little contest seems to be motivating We think we will reward the greatest % of weightloss each month from now on with a free month of bootcamp Next month we will also be adding a 14 day food plan I am working on. This should help you with your food intake.

Next month we will also be starting a Refferal Contest. The person who brings in the most new campers will be rewarded with a month Free BootCamp

TABATA DAY AT PRINCETONBOOTCAMPS

HEY GANG,
JUST A SHORT VIDEO I MADE USING THE PICS I TOOK TODAY IN THE 5:30 CLASS EVERY ONCE IN A WHILE I TRY AND GET CREATIVE.
ON A DIFFERENT NOTE YOU GUYS REALLY CRANKED IT OUT TODAY GOOD JOB

Create your own video slideshow at animoto.com.