HOW OFTEN HAS THIS HAPPENED TO YOU

How often does this happened to you?

• You're at work and have an unexpected meeting to attend right before your break?
• You're in a meeting and its gone into overtime and you only have time to grab whatever is near by (donuts or bagels)?
• You're running errands and lose track of time, and there's nowhere to get a good healthy meal?
• You're too stressed, too tired, too overworked or just too (fill in the blank), to eat a good nutritious meal and end up eating junk food?

If you answered "yes" to any of the above, take heart in knowing that you're not alone. Oftentimes, despite our best intentions to eat 4-6 small meals of good quality food every day, it doesn't always work out since life happens!

By now you've heard of the importance of eating small frequent meals: 4 to 6 small meals a day, every 2.5 to 3 hours apart. The reason behind this is because when you eat 4 to 6 small meals a day it can assist your metabolism by consistently burning calories, which can result in a quicker more constant level of weight loss. It also helps your hunger levels by being able to snack on different foods every few hours throughout the day. When you limit yourself to only 3 meals per day, you often end up eating much more due to hunger levels being heightened because of the extended amount of time without food. By choosing to increase your meals to 4-6, you are eating many times during the day which really helps your overall feeling of satiety.

For those of you who may be thinking "how can I eat that much in a day?!" just remember that these are 4 to 6 SMALL meals a day, not a full course meal at each sitting.

If you're still not totally on board with this type of multiple meal eating plan, here are some additional reasons to eat in this way:

• Increase your metabolism
• Prevent overeating (especially at night)
• Keep your blood sugar levels steady
• Curb your appetite

But the hard part is how to get those 4 to 6 small meals in when you're so busy. The following are some tips for all you busy working people both in the office and at home.

Tip #1. Carry protein powder, protein bars, or a meal replacement product in your car. If you purchase your meal replacement or protein in powder form, grab a baggie or any type of plastic container and place 3 to 4 servings (scoops) in the container and leave it at work or even in your car. By doing this you'll always have a quick meal on hand which can really be handy on those days when you're not able to get in a good quality meal or you're on the road. I personally keep several servings in a dry plastic reusable container, and then all I have to do is simply add water and my healthy meal is served!

Tip #2. If you're going out to lunch then try to make the best nutritional choices in your meals. Do not order anything with extra sauce, butter, gravy, cheese or anything else that can add useless but very fattening calories to your body.

Tip #3. Choose the leanest cuts of meat (chicken breast, turkey breast, ground turkey, tuna, leaner cuts of beef, etc.). If you prefer dark meat, just remove the skin and any excess fat that might still be on the poultry and enjoy!

Tip #4. Eat foods high in fiber such a fruits, vegetables, oatmeal and beans. Remember foods rich in fiber tend to keep you fuller longer.

Tip #5. Other lean sources of protein include yogurt, so have a serving along with some fresh fruit and add a little wheat germ or nuts to create a high protein meal.

Tip #6. Have several vegetables on hand for a quick, crunchy snack. Don't love raw veggies? Steaming or stir-frying your vegetables or bringing leftovers from the night before can also be great for a quick pick-me-up!

Tip #7. One way to curb your appetite and ensure that you don't over indulge is to grab a handful of Chia seeds, (yes.. the same seeds in a Chia Pet). The Chia seeds taste like whatever they are in, so you can eat them raw or add them to water. Drink quickly as the seeds will start to expand, increasing in both size and weight, but as its both a super food and very good for you, your body will think it's full without adding any additional calories. Yay Chia seed!

Tip #8. Pack several quick and nutritious meals such as chicken or turkey breast on whole wheat bread along with lettuce, spinach, tomatoes and a slice of avocado.

Tip #9. If you need a sweet tooth fix then choose fresh fruit or frozen fruit that you can either buy or make at home yourself, which is a great option. You can also mix the above fruits in your yogurts or have them on the side with any of your meals.

Please keep in mind that these are just a few ideas but I hope they have helped to excite and inspire you to make good (or better) choices that can keep you full, without the extra calories and without any extra guilt!

These tips along with a structured exercise program is all you need to stay fit and healthy.

  

If this has been helpful and you would like more nutrition and exercise guidance I still have a couple of 1 on 1 training slots open.

    Drop me an email at princetonbootcamps@yahoo.com.  and start your fitness adventure.

David Knapp NCSF-MCPT,CNS

WEIGHT REDUCTION SUCCESS IS IN THE PROCESS NOT THE RESULTS!!!!

Have you noticed a pattern?

You'll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.

After enough chubby days you'll get back to your clean habits, and so the yo-yo goes.

It's time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.

The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change.

Find your reward in the process, not in the results.

When it comes to weight reduction, we've been brainwashed to focus all of our efforts on the "results". Your desired result is the ideal body that you dream to have – it's your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you only find reward in the results, you're likely to fail.

What?!?

Think about it. Results are abstract.

Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you're lured into the drive thru?

Let's face it - future results are easy to lose focus on.

The Process: this is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.

If you had a map of where you are today (blue dot) and where you'll be when you reach your goal (red dot) the process is that black line connecting the two.

When all you're focused on to reinforce your journey is the promise of results, it's easy to wind up lost.

Finding Reward in the Process: Make a new habit of feeling rewarded after every day on your chosen path.

Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.

When you find reward in the process, the results will take care of themselves.

I'm passionate about helping you find your way to a healthy lifestyle.

Call or email today and I'll get you started on an exercise program that will turn the process into a rewarding adventure.

Yours in health,

Dave Knapp NCSF-MCPT,CNS

princetonbootcamps@yahoo.com
diet,weight loss,health and fitness, personal training,exercise,healthy eating,functional fitness

HOW IMPORTANT IS YOUR IPHONE?

Hey Gang

NOW THAT  I HAVE YOUR ATTENTION

One question I often get asked is....

Dave, How many days a week should I workout?

I wish I had a dollar for every time someone asked me that question.

Let me first answer your question with a question.

(Something I learned from my clever [wife who wins almost every argument)

How many days a week do you take a shower?

Let me ask you another question.....

How many days a week do you brush your teeth?

I'm really hoping you answered everyday.

Now that you admit to brushing your teeth and taking a shower everyday, let me ask you another question.

Just a couple of hundred years ago, did our ancestors brushed their teeth and took a shower everyday?

Highly unlikely?

As a matter of fact.... NOPE

We didn't have running water til 1930's.

And as far as tooth brush is concerned....

Toothbrush was developed in the 15th century.

So over the years we've have trained ourselves to AUTOMATICALLY take care of our hygiene.

It's a NON NEGOTIABLE.

As a matter of fact an annual survey of Americans' perceptions about inventing and innovating, found that technologically advanced items significantly lag in importance behind the toothbrush,
which was developed in the 15th century.

Yup, tooth brush is definitely more important than the iphone.

Imagine for a second going to work without taking a shower or brushing your teeth.

We wouldn't dare think of doing that.

But yet...

For some reason we tend to "negotiate" ourselves right out of a workout, don't we?

Working out is "hygiene" for your mind and body.

So here is my challenge to you.

Next time you "negotiate" yourself out of a workout...

You might as well "negotiate" yourself out of a shower and a tooth brush for the day.

I bet then you'll think twice about missing your workout, wouldn't you?

Something to think about?

Dave Knapp NCSF-MCPT,CNS

PRINCETONBOOTCAMPS@YAHOO.COM

HEALTH AND WELLNESS,PERSONAL TRAINING, FITNESS,DIET, EXERCISE,
FITNESS BOOTCAMPS,  

HOW WOULD YOU LIKE TO SLOW THE AGING PROCESS

Would you like to slow the aging process?

Researchers at the world-renowned Harvard University have
confirmed...

There's been a medical breakthrough to slow down aging.

It started when a college in Texas ran a test on three 20-year
old volunteers.

All they had to do was stay in bed for three weeks.

Here's what happened at the end of the 3-week experiment...

Everything had changed!

* Their heart operated less efficiently...
* Their blood pressure skyrocketed...
* And even their cholesterol levels shot way up!

Basically, all three test subjects looked and performed at like
40-year-olds!

The major contributor appeared to be inflammation from lack of
movement combined with a "normal" diet.

But for people who suffer from aches and pains, simple movement
can be difficult.

If you've got aches and pains, ditch the Tylenol and ibuprofen.

Who needs the chemicals in their body!?

Nature has a cure, and the secret lies in 13 common foods that
actually FIGHT pain and inflammation

Foods like:

1. Cherries
2. Blackberries
3. Raspberries
4. Blueberries
5. Strawberries
6. Celery and Celery Seeds
7. Turmeric
8. Ginger
9. Salmon
10. Mackerel
11. Herring
12. Flax Seeds and Flax Oils
13. Raw Walnuts and Walnut Oil

Eating these foods regularly will decrease inflammation, and make
it easier for you to keep on moving!

Using your body will not only add years to your life, but life to
your years
DAVID E KNAPP NCSF-MCPT,CNS
DIET AND EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING NUTRITIONAL ADVICE, 

FUELING YOU BODY THE INTELLEGENT WAY

HOW TO PUT A NUTRTIONIST OUT OF BUSINESS
Do you shovel snacks into your mouth while at the computer, barely noticing the taste—or amount—of the food you're eating? Do you still believe it's a crime not to finish everything on your plate? Habits that make it impossible to take off those extra pounds may be so ingrained you aren't even conscious of them. The good news: Experts say you can teach an old dog new tricks—and that learning to break these old patterns and substitute better ones is a key ingredient to a successful diet. Even better news: In time, these healthy routines will become such a part of your life, they will be second nature. That means not only that you can lose the weight but that you can keep it off, too. Below, nine psychologists' tips for training yourself to avoid overindulging.


1) Less is more.

"If you eat less often, it will become a smaller issue in your life," says James Rosen, Ph.D., professor of psychology and director of University of Vermont's Weight Control Program. "Contrary to popular belief, 'grazing,' or eating several small meals and snacks throughout the day, isn't a good way to lose weight for people with self-control issues. The more often you eat, the more you expect food is going to be available and the more you think that it's okay to eat whenever and wherever you feel like it. So, decide on your eating times—not more than three or four times a day—and don't eat in between, no matter the size of the snack."


2) Declare a No-Food Zone.

"Decide on the eating places in your house—just your dining room table, for example—and declare other places No Food Zones," says Rosen. If you have a habit of eating in your car, in front of the television, or while you're at the computer, make those No Food Zones—even for healthy snacks. If you train yourself to eat only in very specific situations, you will learn to control food cravings outside of normal meal times."


3) Remember: Location, Location, Location.

"Make sure that you eat your meals in one certain place," recommends Robert Jamison, Ph.D., a clinical psychologist and an associate professor in anesthesia and psychiatry at Harvard Medical school. "When you have a craving, tell yourself you can have whatever you want, but you have to eat it in an unusual place—like the bathroom or garage—that doesn't have familiar environmental cues like the couch in the TV room." So, if you really want that hot fudge sundae go ahead and eat it, but eat it in the garage," says Jamison. It won't be as much fun, so you might stop and think about whether you're eating it because you're hungry, because of a craving, because you had a long day and you think you deserve it, or because you're watching your favorite show. The more conscious you are of what you are doing, the more chance that you'll make changes."


4) Make rules and stick to them.

"To avoid calories, you can simply establish a rule for yourself: Never eat anything unless you bought it or asked for it," explains Jamison. "That way, you won't have to torture yourself every time someone brings cupcakes to work." Not to mention birthday parties, goodbye parties, Valentine's Day, Girl Scout cookie season, Halloween...


5) Eat dessert first.

Do you always vow to skip dessert but end up ordering it anyway once the waiter brings the dessert menu? Judith S. Stern, Sc.D., professor of nutrition and internal medicine at University of California and vice president of the American Obesity Association, says, "If you are going to eat dessert, eat it first." Why? "Because of what is called the Thanksgiving Dinner Effect. You're stuffed and can't eat another bite—certainly not of turkey—but then dessert comes, and of course you can find room for a piece of pumpkin pie. So don't try to avoid the inevitable. Eat dessert and order less for the rest of your meal. You might get some stares, but so what?"


6) Exercise before dinner.

"Exercising temporarily decreases your appetite, so if you want to avoid overeating, work out before a meal," says James O. Prochaska, Ph.D., a clinical and health psychologist, author of Changing for Good, and the director of the Cancer Prevention Research Center at the University of Rhode Island. "One of the reasons weight loss is so tough is that it's not dependent on a single behavior, it's about how much we eat and how many calories we burn up. The most common mistake people make is trying to simply reduce calories without exercising."


7) You've got your whole meal in your hand.

"If you want to lose weight, the most important element is not what you eat—it's how much you eat," says George L. Blackburn, M.D., Ph.D., associate director of the Division of Nutrition at Harvard Medical School. "People don't realize the volume of food they're eating and the speed at which they're eating it. To figure out how much you should be eating, put your hand over your plate and see how many palm- or fistfuls of food you have on it. A serving size of meat, fish, or poultry is about the size of the palm of your hand; your closed fist is the volume of one cup of pasta or rice. Don't forget that you have your measuring device with you everywhere you go. Also make sure at least twenty minutes passes between the start and end of a meal—even if you have to get up and leave the table somewhere in between first and last bite."

8) Eat mindfully.

"Another source of people overeating is the hectic pace of life that afflicts virtually everyone," says Michael Lowe, Ph.D., professor of clinical and health psychology at MCP Hahnemann University in Philadelphia. "We get geared up, and eating becomes an afterthought; we simply grab things to eat along the way. So set aside half an hour of calm, relaxed, focused eating for each meal. Mindful eating—when you're aware of what you're choosing to eat and how much you are eating and when you are starting to feel full—is difficult when you're grabbing what you can find and gobbling it in front of the television before running out the door to a meeting."


9) Stay positive.

"Analyze how you're eating and exercising, but take a benevolent and accepting attitude," says Dan Kirschenbaum, Ph.D., director of the Center for Behavioral Medicine in Chicago and a professor of psychiatry and behavioral sciences at Northwestern University. "Don't be moralistic. When you eat a piece of chocolate cake, don't think of it as 'cheating.' Instead, focus on staying positive, and see your overeating as a problem to be solved, not as a moral transgression. Eating is your normal response to stimuli; it is tough to break established patterns and keep resisting it all the time. Keep fighting the good fight, don't give up, be proud of any progress you've made
10) Plus Exercise:
    Choose a proram that fits your life style.  You can workout at home,with a personal trainer, In a small group atmosphere or in a Bootcamp environment.
    Just make sure you work with someone that is knowledgeable in fuctional and metabolic training to get you the best results.  There are plenty of different programs to choose from.  Each with their own rewards.
   David Knapp NCSF-MCPT,CNS
PRINCETONBOOTCAMPS@YAHOO.COM
HEALTH AND WELLNESS,DIET AND EXERCISE,NUTRITION, PRESONAL TRAINING.FITNESSBOOTCAMPS, SMALL GROUP TRAINING

HOW TO KICKSTART FAT LOSS NOT BRAIN SURGERY

How do I kick-start fat loss? Our first step to tightening up is always the same: Stop eating crap… The crap category includes simple sugars like cake, candy, pie, sodas, etc.; pasta, bread, fruit juice (a few servings of fruit a day is okay, but the juice alone spikes insulin, the fat-storing hormone). Just doing that MOST OF THE TIME will have you seeing and feeling the fat begin to melt away (be patient). We say to cut the junk "most of the time" because you should allow yourself a Victory Day once a week, like Saturday or Sunday (shift it to Thursday Thanksgiving week). That "off-eating day" satisfies any cravings, which should prevent binges during the week, but it does something even more important… By boosting your calories and carbs one day per week, you stoke your metabolism big time. Your lean machine will stay revved--in high gear--as long as you don't go overboard… To put it another way, if you get obsessive and you're too strict for two to three weeks without a break, your metabolism slows to a crawl--and that means your fat loss stalls. So there's your reason to have a loose-eating day--indulge a bit to keep torching fat. Look forward to it; it's a good thing... Your next step is to make sure you're getting five or six protein-charged meals each day. We strive for 15 to 30 grams of protein at each--because protein helps you shovel fat into the energy furnace. New studies verify that. You can get protein from a shake or solid food, like Greek yogurt, cottage cheese, nuts, jerky, chicken breast, fish, organic 2 percent milk, etc. Have protein at each meal, and... Always start the day with a protein-charged breakfast to kick-start your metabolism--for example... Breakfast: Bowl of oatmeal with protein powder stirred in and a boiled egg on the side. Mid-morning: A few hours later, have a protein shake. Lunch: Cottage cheese and fruit. Or Sandwich and salad Mid-afternoon: Greek yogurt and some nuts or another protein shake. Dinner: Some type of lean meat and vegetables plus a salad. (Remember, no pasta or croutons.) Eat like that most of the time and soon you'll look and feel sublime. To review… Step 1: Start eating clean--cut the crap food from your diet. Step 2: Have a cheat, or Victory, day once a week to satisfy cravings and stoke your metabolism (but don't go overboard). Step 3: Make sure you're eating five to six protein-charged meals a day (protein drinks can help with convenience, but you can do it with solid-food meals too--like Greek yogurt). Remember, the above is merely a diet "template." You will have to adjust portion sizes up or down, number of meals, etc. to fit your individual needs, metabolism and activty level DAVID KNAPP NCSF-MCPT,CNS princetonbootcamps@yahoo.com

UNTOLD FITNESS SERCETS REVELED

I hope you’re sitting down for this one because today I’m going to pull back the curtain and share with you something huge. In fact, I believe that this is the biggest secret to attaining that perfectly fit body that you’ve been after for so many years.

If you’re like most fitness enthusiasts then your perfect body has eluded you for quite some time. It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.

Now, my friend, you’re about to find out what that one thing is, and your fitness results will never be lacking again. It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…

The big secret is that…Your daily habits create your body.

What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.

That’s it. Nothing else matters as much as those daily habits.

The problem is that most of us have bursts of fitness motivation, when we eat clean and workout hard for a short time…but then the motivation wears off and we go back to our daily habits. That familiar routine that gives us comfort and security.

Your only focus, when it comes to shaping up your body, should be to make and keep a handful of healthy, daily habits. When these healthy habits become your comfortable routine, then you’ve hit fitness gold.

This is great news for two reasons:

1. First, when you do something habitually it no longer requires a lot of brain power or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.
2. Second, once your daily habits have been around long enough to transform your body, you get to give up the struggle of trying to lose weight. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life. Go crazy, kiddo! Once you’ve achieved that body of your dreams the ride is just begun. Now the fun really begins.

And so today take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable. While each and every one of you have unique situations and abilities, here is a general list of ideas of healthy daily habits to get you started…

• Daily resistance training workout – same time each day.
• Daily cardio bonus workout (walk, jog, bike etc) – same time each day.
• Daily protein shake to replace breakfast or lunch.
• Daily water drinking – bring your water bottle with you.
• Daily green drink.
• Daily salad at one meal.
• Daily bonus push-ups at home.

Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.

Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits. You aren’t having one of your fitness bursts right now, that fizzle out shortly – these habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles ever day for a few months and you’ll see the value and truly life-changing powers of a daily habit.
DAVID KNAPP NCSF-MCPT,CNS
WWW.PRINCETONBOOTCAMPS.COM