4 MINUTES TO FIT

Hey gang,
Have you got 4 minutes a day to set your metabolism on fire for 36 to 48 hours? If you answer is yes have I got a 4 minute workout for you. The way this works.

This workout consists of 20 seconds of work and ten seconds of rest.complete 2 rounds for a total of 4 minutes and Burn Fat! for 36 to 48 hours. You must push hard for all 4 minutes to get the results you desire.

The 4 minute Metabolic Workout

1) Squat Thrusts with a push-up 20 Sec
Rest 10 Sec
2) Mountain Climbers on floor or hands on a chair. 20 sec
Rest 10 Sec
3) High Knees 20 Sec
Rest 10 Sec
4) Jumping jacks 20 Sec
Rest 10 sec
Complete 2 rounds for 4 minutes of metabolic fire
Give it a shot.
Dave

ENDURANCE WORKOUT

Hey Gang,
Tomorrow is the completion of week one of bootcamp. So far all of you have pushed yourselves to get results.
Fridays workout will be about endurance. the exercises below will build your stamina more than you ever thought possible.
This workout is called to Hell with Boring Cardio.
These exercises are to be done in groups of three with 30 sec rest after the third exercise. Each exercise will last 60 sec

A) Kicks
B)1 Side Knee Ups
C) Box Jumps
30 Sec Rest

A)Burpees
B)Push-Up Jacks
C)Star Jumps
30 Sec Rest

A) Plank Knee Up
B) Jumping Jacks
C) Heismann
30 Sec Rest

This is just a taste of what tomorrows wokout will be
See you in the AM
Dave

S&M WORKOUT

Hey Gang, Alot of people have been asking me how to do certain exercises. When I just write them in the blog some names are confusing. In order to rectify this the following video shows my S&M workout. This workout id to be done 1 exercise after the other with no rest in between. At the end of the circuit you can rest 2 min and then repeat 2 more times. This workout is a killer but gets great results. Let me know how you make out .


Here is the sequence of exercises and duration

PRISONER SQUAT-60 SEC
PUSH-UPS-30 SEC
JUMPS-60SEC
SQUAT THRUSTS WITH PUSH UP-30
SIDE LUNGE WITH REACH-60
MOUNTAIN CLIMBERS-30 SEC
LEG LIFTS-60 SEC
SIDE HOP -30 SEC

VIDEO MONTAGE OF TODAYS WORKOUT

Hey Gang,

Take the next 30 to enjoy a video montage of todays 5:30 workout.

Create your own video slideshow at animoto.com.

Welcome to BootCamp

Hey Gang, One workout down eleven more to go. You will get stronger as we progress. Hang in there and give it your all you will get results.

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.

Margarita Fish tacos and Black Bean Pizza

One pound frozen swordfish
1/2 cup Margarita mix


1 teaspoon Jamaican jerk seasoning
1 15-ounce can black beans, rinsed and drained
1 large mango, seeded, peeled and chopped
2/3 cup chopped seeded tomato (1 large)
2 to 4 tablespoons snipped fresh cilantro
2 tablespoons thinly sliced green onion (1)
1 fresh jalapeno chile pepper, seeded and chopped
1 tablespoon lime juice
1/2 teaspoon ancho chili powder* or regular chili powder
1/4 teaspoon salt
1 tablespoon cooking oil
8 6-inch flour or corn tortillas
2 cups shredded fresh leaf lettuce or spinach

directions

Thaw fish, if frozen. Rinse fish, pat dry with paper towels. Cut fish into 3/4-inch strips. For marinade, in a shallow dish stir together margarita mix and jerk seasoning. Add fish strips, turning to coat. Cover and marinate in the refrigerator for 15 minutes, turning fish once or twice.
Meanwhile, for salsa, in a large bowl stir together the beans, mango, tomato, cilantro, green onion, jalapeno pepper, lime juice, ancho chili powder, and salt. Set aside.
Drain fish, discarding marinade. In a 10-inch skillet cook fish in hot oil over medium heat for 2 to 4 minutes or until fish flakes easily with tested with a fork, turning fish occasionally. Meanwhile, heat tortillas according to package directions. Fill tortillas with lettuce, fish strips, and mango salsa. Serve immediately. Makes 4 servings.
*Note: Ancho chile powder is made from ground ancho chiles (dried poblanos). Find it with the spices in your supermarket.
Make-ahead directions: The salsa can be made ahead and chilled for up to 2 hours. If chilled, it should be allowed to stand at room temperature for 30 minutes before serving for best flavor and so it doesn't chill the fish when you add it to the tacos.
Fish Tostadas: Prepare as above, except substitute 8 corn tostada shells for the flour tortillas. Top tostada shells with lettuce, fish strips, and salsa.
Serving suggestion: Prepare a boxed Mexican or Spanish rice pilaf mix to serve with the fish tacos.




Mexican Black Bean Pizza



ingredients

1 10-ounce package refrigerated pizza dough
1 15-ounce can black beans, rinsed and drained
2 tablespoons snipped fresh cilantro or parsley
2 tablespoons salsa
1 teaspoon ground cumin
1/4 teaspoon bottled hot pepper sauce
2 cloves garlic, quartered
1-1/2 cups shredded Cojack or cheddar cheese (6 ounces)
1/2 cup chopped red sweet pepper
1/4 cup sliced green onion
1/2 cup low fat sour cream
2 tablespoons salsa

directions

Lightly grease an 11- to 13-inch pizza pan. Unroll pizza dough and transfer to greased pan, pressing dough out with your hands. Build up edges slightly. Prick generously with a fork. Bake in a 425 degree F oven for 7 to 10 minutes or until lightly browned.
Meanwhile, in a blender container or food processor bowl combine black beans, cilantro or parsley, 2 tablespoons salsa, cumin, hot pepper sauce, and garlic. Cover and blend or process until smooth, stopping to scrape down sides if necessary.
Spread bean mixture over hot crust. Sprinkle with Cojack or cheddar cheese, chopped red sweet pepper, and green onion. Bake about 10 minutes more or until cheese melts and pizza is heated through.
In a small bowl combine sour cream and 2 tablespoons salsa. Serve pizza with sour cream mixture. Makes 4 servings.