BIG LOSER BRINGS IN MANY WINNERS

Hey Gang, I know you are busy getting ready for the holidays I just wnat to let you guys know that we see what a great jopb you are doing to get and stay fit.

TRICK TO RAISE METABOLIC RATE AND EAT LESS

HEY GANG,

A fewsimple tricks that are helpful in raising your METABOLIC RATE and that will help you eat less to boot.


1) DRINK 160Z OF COLD WATER 5 MINUTES BEFORE A MEAL

2) WHILE COOKING DIP A PIECE OF (WHOLE WEAT OR RYE) BREAD IN EVOO AND ENJOY

3) 1/2 HR BEFORE A MEAL EAT 1DOZ ALMONDS (RAW) KEEP IN FRIDGE

4) MID AFTERNOON MAKE A PROTIEN SMOOTHIE
A) PROTEIN POWDER
B) FROZEN FRUIT (BLUEBERRIES,BLACKBERRIES,STRAWBERRIES ETC)
C) 1/2 TEASPOON HONEY (WILDFLOWER TASTES BEST)
D) 2 FLAT TABLESPOONS PSYLLIUM HUSK
E)1 BANANA
F) ICE
G) WATER

5) ANOTHER CHOICE FOR A MID AFTERNOON SNACK
A) GREEK YOGURT
B) UNSALTED SHELLED PUMPKIN SEEDS

THESE FEW TRICKS WILL PREVENT THE WEIGHT FROM PILING UP ON THE HOLIDAYS.

THE FREE BOOTCAMP GOES TO

Hey Gang, Everyone was on their a game this month But Sheldon and Lori had an A+ working. Enjoy the video and have a great Thanksgiving

PRINCETONBOOTCAMPS

Hey Gang,
I tried to get artistic. Let me know if I succeded.
Dave

Create your own video slideshow at animoto.com.

9:30 CLASS ROCKS

Create your own video slideshow at animoto.com.

THE HIGH COST OF EATING CLEAN

Hey Gang,

Did you ever think that you would like to eat healthy, but healthy food costs too much?

Lets compare.

2 Salmon Filets $15 or a large Pizza

Homade Loaded Chicken Salad $3 or a bag of cookies

6 Chicken Breasts $10 or Fast Food Fried Chicken

Bowl of Oatmeal w/Fruit and Protein $2 or Large bag of chips

18 eggs $3.50 or a Fast Food Burger

Protein Shake (Muscle Milk) $1.87 Frostie from Wendy's

2 Medium Sweet Potatoes $1 or Small Fries from a Fast Food Joint

Large Can of Quaker Oatsa $2.29 or Box Of Frosted Flakes

Physillium Powder $6.50 a Can or Quaduple Bypass Surgery $287000.000 ( Mothers Bill From Hospital in July)

Exercise BootCamp $249 a Month A Stroke $200000.00

The Choice is yours


Which path is less costly

Leave a comment Let me know your thoughts

WEIGHT MANAGEMENT THE EASY WAY

MUCH BETTER THAN BORING CARDIO

Hey Gang, Hope you are having a great summer. The time off until Sept 13th has given me time to paint my dining room and put down a new Brazilian Cherry floor. It has also given me time to go to a few baseball games and to cross off numerous chores on my honeydew list. I also made time to develope a Fat burning circuit that will strip that excess weight faster than a chain saw.

METABOLIC BURN DO EACH EXERCISE AS STATED FOR 20 REPS. DO NOT MOVE TO THE NEX EXERCISE UNTIL ALL REPS ARE COMPLETE. IF YOU NEED TO CATCH YOUR BREATH TO COMPLETE THE REPS DO SO MOVE FROM 1 EXERCISE TO THE NEXT WITH WITH NO REST IN BETWEEN. AT THE COMPLETION OF ALL 6 EXERCISES REST 2 MIN AND REPEAT. THIS ROUTINE WILL BURN CALORIES FROM 24 -48 HOURS AFTER COMPLETION 1) JUMPING JACKS WITH OR WITHOUT 3-5LB WEIGHTS 2) FOWARD LUNGE WITH OR WITHOUT 3-5LB WEIGHTS 3) SQUAT THRUSTS WITH OR WITHOUT 3-5LB WEIGHTS 4 HIGH KNEES WITH OR WITHOUT 3-5LB WEIGHTS 5) PUSH UPS ANY VARIATION 6) TORSO TWISTS WITH OR WITHOUT 3-5LB WEIGHTS

THIS IS A GREAT CARDIO WORKOUT THAT WILL REMOVE THE EXCESS WEIGHTH FASTER THAN A CHAINSAW. THIS WORKOUT SHOULD GET YOU READY FOR OUR NEXT BOOTCAMP SESSION THAT STARTS SEPT 13.
GO TO www.PrincetonBootCamps.com and take charge of your body.
GET IN THE BEST SHAPE OF YOUR LIFE YOUR BODY WILL THANK YOU
SPECIAL THANKS TO MARY FOR HER FIRST TIME BEHIND THE CAMERA

WEIGHTLOSS CONTEST A GREAT SUCCESS

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

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.

BOOTCAMPERS MAKE ME SMILE

Hey Gang, Just a short note to wish everyone a great weekend and hope you enjoyed todays workout. Each week foward will get more difficult but seem easier. Have fun enjoy yourself get fit and be happy. I tip my weekend Corona to all of you. Thanks for making my job fun and rewarding.

BENFITS OF STRENGTH TRAINING

Stronger connective tissues to increase joint stability and help prevent injury
Increased functional strength for sports and daily activity
Increased lean body mass and decreased nonfunctional body fat
Higher metabolic rate because of an increase in muscle and a decrease in fat
Improved self-esteem and confidence
A recent piece in The Sydney Morning Herald called “Anti-ageing – get with the strength” attempted a more cosmetic approach to why women benefit from weight training, and then add in some of the more physical/medical benefits of weight training for women:

Skin treatments like Botox and retinol might be high profile anti-agers, but they don’t tackle the pointy end of ageing that’s tucked away in nursing homes – the muscle wasting that leads to Zimmer frames and loss of independence. It’s not just the wrinkling of the outer skin that makes a 60 or 70 year old body look older than that of a 30-something. It’s also what’s happening to the stuffing inside – when muscles start shrinking, bodies sag and posture droops. This doesn’t just affect how a body looks, but how it functions – ever-weakening muscles make it harder to get up the stairs or out of your chair.

That’s the bad news. The good news is there’s an antidote – strength training. It was great to hear Professor Hal Kendig, head of the ageing, work and health unit at the University of Sydney, spruiking strength training in the Sydney Morning Herald last week when he said that if older women want to stay out of nursing homes, they should lift weights. He’s right. But wouldn’t it be better still if women got the strength message earlier, say, in their 40s when creeping muscle loss begins? It’s not like men don’t need this message too – they do. But women need it more because they generally have less muscle to begin with and get frailer faster than men. Women also put less value on strength. If you were to guess which physical feature would be high on most women’s wish lists, you can bet strong muscles wouldn’t be up there. All our lives we learn we need good hair, good skin, good boobs and good legs, but strength? Not really our department.

Yet muscle is a real asset and building it has anti-ageing benefits for women, in how they look and how they function. Let’s count the ways.

Regular strength training helps your body look younger. It fights the sagging, ageing effect of dwindling muscle and gravity, and makes it easier to stay at a healthy weight. Cardio exercise is important too for both general health and weight management, but it can’t boost muscle in the same way as strength training so you need a combination of both. And it’s a myth that working out with weights makes women bulky – women don’t produce enough of the male hormone testosterone to grow muscles like a man.

Strong muscles make you less accident prone. We hear a lot about preventing osteoporosis, but hands up who’s heard of sarcopenia? It’s the medical term for loss of muscle and preventing it is as important as preserving bone. After all, it’s the unsteadiness caused by dwindling muscle strength that leads to falls – that lead to fractures.

Regular strength training helps prevent diabetes. To get the link between muscle and diabetes, it helps to know that muscles soak up blood sugar to use as fuel, The more muscle you have, the more blood sugar they take up and the lower the risk of high blood sugar levels that lead to diabetes.

Stronger muscles give you more energy. How’s this for sad news? A study of 34 to 58-year old women by the University of Michigan found that those who’d lost around 2.5 kilos of lean muscle walked more slowly and had less strength in their leg muscles. These women were hardly ancient, yet muscle loss was already eroding their strength.

Dont let this happen to you. Add strength training into your life and you quality of life will improve. I guarantee it

IS EVOLUTION MAKING US FAT ?

Dear Evolution (I’m gonna call you E.)
So E, I have some tough things I need to discuss with you. This might be hard for you to hear, but it is important that you listen with an open mind.
Before I get into it, I’ll start by saying some nice things.
So I’ll being with this: Opposable thumbs rock. Let me just say how much I enjoy my thumbs. I use them almost daily. Being able to easily grab stuff really makes my life much easier. It is almost effortless!
I cant imagine how hard it would be to text while driving with no opposable thumbs. I’d look like a real idiot!
I even have fond memories of being a a young boy and thinking how much I like thumbs. I’m not even exaggerating, here’s proof…

To sum up: Opposable thumbs = Major Awesomeness. So good job E.
I would also like to say how much I enjoy walking upright. Bipedal motility has proven to be quite a convenient mode of transportation over the years. It is yet another anthropological benefit that I use on almost a daily basis. (I’ll admit there was a time when I tried moving around on all fours, but I quickly gave that up when I saw how ultimately limiting it was.)
Having a pelvis that allows for this elegant upright movement was really a stroke of pure genius. Speaking for bipeds everywhere: Job well done E.
So E, above are 2 really cool things that I would like to thank you for. So thanks.
Now for the tough love (because you really screwed the pooch on this next one.)
Turns out it is largely your fault I have such a problem losing fat.
And I hate being fat, E.
Over 10,000 years ago we humans switched to a largely agricultural carbohydrate rich diet from our previous hunter / gatherer roots. This has led not only to us being shorter in stature, (average heights dropped from 5-foot-9 to 5-foot-3 for men) but we got fatter as calories went up and overall nutrition went down.
This was 10,000 years ago, E! 10,000 YEARS! C’mon! Can’t you make a few adjustments to compensate?
Then there’s the issue with leptin. You know, the hormone that signals the body that it is ok to lose fat. Nowadays when we diet to drop some fat this leptin hormone drops like a stone which signals our body to stop losing weight.
THAT JUST SUCKS E! Losing weight is a pain in the ASS and you’re not making it any easier.
I get it, I get it. I know that back in the day when there was potential famine around every corner this leptin body fat regulation thing was WAY dope (keeping us alive and stuff), but not anymore. I mean just look at what has become of us…

Do you realize how hard it has become to drop fat and get in shape? We have to work out several times per week (with a significant amount of intensity) plus watch what we eat. I know that we can trick leptin levels back up by incorporating a pre-planned cheat into our diets but still – would it kill you to help out a bit here? Again, it’s been 10,000 years since we started eating this way. Isn’t it about time?
Ok, that working out and eating right stuff is not ALL that tough, and I do not mean to fullyAll I’m looking for is a little help. Is that too much to ask?
So for now I guess I’ll stick with my brief yet intense workouts. I’ll watch what I eat and plan intelligent cheats to keep my leptin up. I can handle that.
That is until you get off your ass and fix things.
Thanks again for the thumbs and the walking upright though.

These are the thoughts of a frustrated trainer. Not me

DEATH TO BORING CARDIO

Hey Gang,
Here is a short workout that will burn calories and give you lots of energy.
Complete each round and rest for 2 Min and complete 3 more times

1) STATIC LUNGE 30 SEC EACH LEG
2) PUSH -UPS 30 SEC
3) CHAIR DIPS 30 SEC
4) MOUNTAIN CLIMBERS 30 SEC
5) CHAIR STEP UPS 30 SEC EACH LEG

This workout is in place of running on a treadmill or other boring aerobic exercise.
Give it a shot and let me know what you think.
Give your oxygen uptake a boost. Make it a family affair
Remember if you smile the workout is easier.

IT SMELLS LIKE SPRING

Hey Gang, It sure feels like spring has arrived. You all know what that means. Summer is right around the corner. How will your summer be? Everyone has an impression of summer.Check out this video to see mine.


PS. Just a reminder our next session starts March 22 go to www.PrincetonBootCamps.com for more info or cal 888-402-2267

BATHING SUIT SEASON IS ALMOST HERE

Hey Gang, It's time once again to dust off those old bathing suits or run to the store to buy a smaller size depending on how successful you winter shaping and toning routine has been.

5 MINUTE WORKOUT THAT WILL KNOCK YOUR SOCKS OFF

Hey Gang,
If your looking for a quick workout when you cant make it to camp or when you are traveling. The workout below will burn calories for 72 hours non stop and only takes about 5 minutes. Give it a try and see if you make it through

100 Rep Workout

Prisoner Squat-10 Reps
push-ups-------10 Reps
Prisoner Squat-10 Reps
Push-ups-------10 Reps
Toe Touch Jump Squat-10 Reps
Clap Hand push-up----10 Reps
Toe Touch Jump Squat-10 Reps
Spider Push-ups------10 Reps
Toe Touch Jump Squat-10 Reps
Spider Push-up-------10 Reps

There you have it 100 Reps in without Stopping in 5Min and You Workout is done
Let me know how it went
Dave

WARMING UP UP TO SHOVEL SNOW

Hey Gang, I posted this shotr video to remind you guys to warm up your muscles before you shovel that white stuff. I dont think Mat and Eve need to worry about that. They just have to make sure their neck Muscles are wormed up to watch the cars go round the track. Enjoy the snow.

ENJOYING THE SNOW VIDEO

Hey Gang, Hope everyone is enjoying the snow. Just make sure before you shovel you warm you muscles. More people get injured shoveling snow that anyother home based activity. Have fun see you in a week.

YOU SURVIVED 2 WEEKS OF BOOTCAMP

Hey Gang, Just a short note and an exercise video. Congradulations you have completed 2 weeks of bootcamp. You should all be very proud. I espesially want to give credit to Eve for getting rid of those coffin nails. You are my hero. Next I would like to thank everyone for giving 100% this seesion you all have the intestinal fortitude to succeed. Check out this video for some core exercises incase you are bored in front of the tv. Let me know what you think. Hey