Tabata Weds DRIVEN BY WORKOUT MUSE at Central Jerseys #1 fitness bootcamp

200 REP WORKOUT

HEY GANG,
     IN CASE YOU NEED SOME EXTRA CARDIO ON DAYS THERE IS NO BOOTCAMP.  THIS 200 REP WORKOUT DONE 1 OR 2 TIMES THROUGH SHOULD KICK YOUR METABOLISM INTO HIGH GEAR FOR UP TO 48 HRS

200 REP WORK OUT

EACH OF THE 10 EXERCISES SHOULD BE DONE FOR 20 REPS NO REST BETWEEN EXERCISES 3 MINUTE REST BETWEEN CIRCUITS

1) PUSH-UPS
2)FULL BODY SQUATS
3)ELBOW PLANK TO HAND PLANK AND REVERSE
4)REVERSE LUNGE
5)TRICEP DIPS ( MAKE SURE HANDS ARE FACING FOWARD)
6)KNEE -UPS
7)FROG SQUATS (HANDS AT 45%)
8)JUMPING JACKS
9)STANDING OPPOSITE ELBOW TO KNEE
10) FOWARD LUNGE

COMPLETE THIS FOR A GREAT CARDIO WORKOUT. THE BENFITS WILL LAST

STAY FIT STAY HAPPY
DAVE KNAPP NCSF-MCPT,CNS
WWW.PRINCETONBOOTCAMPS.COM

Fighting Cancer with Exercise

Fighting Cancer With Physical Fitness

Cancer is not a death sentence. While there are no real cures for cancerous diseases, huge numbers of survivors, famous and otherwise, indicate that the illness can indeed be beaten. For cancer patients, gaining an understanding of the mechanisms behind these debilitating physical conditions is a big part of surviving them.

Regardless of their specific disease, people's bodies all fight illness the same way. When foreign aggressors invade an organism, immune system components like white blood cells attack, removing the threat. Cancer, whether it is a common cancer or a rare one like mesothelioma, and other similar ailments generally interfere with these mechanisms, ruining patient chances of staying healthy by preventing recovery.

Certain factors, however, can greatly increase the body's natural defenses. According to a study on the effects of physical activity in cancer patients, it was found that cancer survivors who exercised benefited from improved immune function and much more enjoyable lifestyles. Of course, even this extremely comprehensive study admitted that there are a number of interacting factors that affected cancer patients, making the exact role of physical activity unclear. On the other hand, the psychological benefits experienced by those who exercised regularly were undeniable.

Cancer lowers survival chances, but not only because ravaged, mutated cells put a huge strain on the immune system. Patients with cancer are often led to believe that their diseases are implacably, unavoidably fatal. When patients give up on themselves mentally, there's not much any treatment can do, because one of the most important parts of surviving disease is maintaining a consistently positive attitude.

So does exercise promise a key to cancer survival? Well, it's no cure, but it certainly is helpful. Those who exercise and raise their average metabolic rate count on increased immune system activity and better recovery rates in general. Studies indicate those who exercise enjoy a far better quality of life, and the positive mood-changing benefits of staying fit have long been noted. If you have mesothelioma or any other cancer it's important to remain active and never give up. Staying in shape keeps your energy levels high, your immune system primed and most importantly, it releases endorphins and hormones that ensure your outlook remains positive.

    If you need more information go to www.mesothelioma.com

This article is a guest post by David Haas of the Mesothelioma Cancer Alliance

6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE

 DAVID KNAPP NCSF-CPT,CNS

WWW.PRINCETONBOOTCAMPS.COM

PRINCETONBOOTCAMPS@YAHOO.COM

888-402-2267

FOR IMMEDIATE RELEASE

LOCAL BOOT CAMP TRAINER: 6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE

(PRINCETON,NJ 11/17-2011) – With Thanksgiving just a few days away, can Black Friday be far off? You know what this means: Shopping and other holiday activities will consume so much of your time, regular exercise will be put on the back burner – or forgotten altogether.

“During this time of year, our lives can get very hectic, so workout routines can get disrupted or ignored,” says, David Knapp owner of Princeton Adventure BootCamps. “It‟s easy to say, „a few weeks without exercise won‟t harm me‟ or „I‟ll catch up after the New Year‟s.‟ However, it will be more difficult to re-start exercising later, when you might have a few post-holiday pounds to lose. And, by the way, running from store to store is NOT exercise!”

Although finding time for regular workouts may be a challenge during the holidays, there are ways to stay on track – it‟s all a matter of good planning and motivation David  says.

He suggests these 6 steps to holiday fitness:

 Try a bit of visualization. “Imagine yourself on January 1 – and beyond – after not having exercised for several weeks. How much heavier will you be? How much harder / longer will you have to work out to lose all the weight that piled on during the holidays? Often, when you think of the consequences of your actions ahead of time, that will be all the motivation you‟ll need to keep exercising!”

 Break your usual exercise routine into a couple of small sessions throughout the day. “For example, two or three 10-15-minute workouts may be more manageable than an hour-long session.”

 Exercise in the morning. “It may mean getting up earlier than

 usual, but at least you’ll be done for the day. Plus, you’ll be more energized for all the other activities. Another possibility is to use part of your lunch hour for a mini-workout; even a short session is better than none.

 Choose the right type of exercise. “Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape.”

 Ban all the “But I don’t have time” excuses. “Don’t fall into a trap of coming up with reasons why you can’t work out. Tell yourself right now that exercise is an important part of your day and keeps you

 energized for all the other activities. Another possibility is to use part of your lunch hour for a mini-workout; even a short session is better than none.

 Choose the right type of exercise. “Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape.”

 Ban all the “But I don’t have time” excuses. “Don’t fall into a trap of coming up with reasons why you can’t work out. Tell yourself right now that exercise is an important part of your healthy lifestyle, and that you can and will fit it into your schedule, no matter how hectic it gets.”

 Work out with a buddy or in a group. “Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently. Make a pact with friends to encourage each other should one of you feel like slacking off.”

Following all these points “will help even the busiest people keep up with their exercise routines,

Dave notes. “When all the holiday bustle is over, they’ll be glad they did!”

 Work out with a buddy or in a group. “Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently. Make a pact with friends to encourage each other should one of you feel like slacking off.”

Following all these points “will help even the busiest people keep up with their exercise routines,” David notes. “When all the holiday bustle is over, they’ll be glad they did!”

About PRINCETON ADVENTURE BOOTCAMP A  personal trainer, Dave launched Princeton Adventure Boot Camp  in February of 2007 and   specializes in weight loss for women and men  . Schedules and client testimonials are available at www.PrincetonBootCamps.com. Dave a certified fitness boot camp instructor with over 20 years of experience in the fitness industry, can be reached at Princetonbootcamps@yahoo. Or 888-402-2267

RESTAURANT NUTRTION, WHAT THEY DONT WHAT YOU TO KNOW

 

Message

Hey Gang,

     Thought you should know the truth.

More restaurants are jumping on the health bandwagon by posting nutritional information on their menus and online. But there’s a dirty little secret about restaurant nutritional information. It’s not always accurate - or even close to it. According to a study published in the Journal of the American Diabetic Association, restaurant calorie counts are often deflated, and you may be overindulging without even knowing it.

Restaurant Nutritional Information: Take It with a Grain of Salt

It’s smart to look up restaurant nutritional information before you dine out. When you’ve already planned your meal before you reach the restaurant, you’re less likely to order a high-calorie item on impulse - but don’t believe everything you read.

When researchers at Tufts University took samples of restaurant food and frozen prepared foods and analyzed them, they made a shocking discovery. Some restaurant menu items contained up to 18% more calories than were listed - and frozen prepared foods were off by about 8%.

To keep it in perspective, if you go to a restaurant and order a 600 calorie entrée, you may end up getting over 100 additional calories you didn’t count on - and if they happen to give you a larger portion size, as many restaurants do, you could end up eating several hundred more calories than you intended. That adds up.

Restaurant Calorie Counts Don’t Have to Be Accurate

It’s not surprising that restaurant calorie counts are off. Federal regulations for restaurant foods only require that the calorie count be within 20% of what’s stated, but some restaurants aren’t in compliance. For example, Macaroni Grill’s Skinny Chicken entrée was listed as 500 calories, but according to one analysis, it has over 1,000 calories.

The other problem with restaurant nutrition information is the calculations are based on a set food weight, and not all restaurants weigh their portions before preparing them. Then there’s the human element. Some restaurant workers pile more on a plate than others.
For most people, discrepancies in calorie counts won’t have a huge impact on their overall health since they don’t eat out every day. But for people who do - and for those who have medical problems such as diabetes, it’s more of an issue. In fact, there have been lawsuits filed against some chain restaurants for posting inaccurate calorie counts.

How to Avoid Eating More Calories Than You Bargained For

Use common sense when reading restaurant menus and surveying calorie counts. If an entrée has a cream-based sauce or is battered and fried, it’s probably not low in calories - and make sure you know what’s included. Some restaurants don’t include side-items or salad dressing in the calorie count. Ask lots of questions before ordering - and if it sounds too low in calories to be true - it probably is.  Visit www.Princetonbootcamps.com and join Central Jerseys #1 rate bootcamp.  you will be glad you did

Dave Knapp NCSF-MPT,CNS

5 MINUTES TO FIT

HEY GANG,
    SINCE I AM HEADED FOR BERMUDA ON MONDAY, I THOUGHT I WOULD LEAVE YOU

WITH A 5 MINUTE ROUTINE THAT WILL BOOST YOUR METABOLISM FOR THE WHOLE

DAY.  COMPLETE THEIS ROUTINE 50 SEC OF WORK 10 SEC TRANSITION FOR JUST ONE

ROUND OF THESE 5 EXERCISES EVERY DAY TO SET YOU FAT BURNING FURNACE ON

THIS IS IN ADDITION TO YOUR REGULAR WORKOUT ROUTINE

FATTY FOODS THAT WILL GET YOU FIT

7 "FATTY" Foods that Can Help You to Get a Flat Stomach (some of these will surprise you!)

These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster!

By Dave Knapp, Certified Personal Trainer, Certified Nutrition Specialist

 At this point, the anti-fat propaganda has died and almost everybody understands by now that eating fat doesn't necessarily make you fat. In fact, it's absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings. Here are 7 examples of "fatty" foods that can actually HELP you to get lean...

1. Super Dark Chocolate (at least 72% cacao content or higher) - It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.

However, I would contend that dark chocolate can actually HELP you to burn off more body fat if you're the type of person that has a sweet tooth and likes to eat a lot of desserts. In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.

Also some brands of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio of fiber content (I've seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats. In fact, that's one of the "tricks" I use to select a good quality chocolate... I look for more total fat than total carbs (or about the same number of grams of each).

The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other "sweets".

In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower blood pressure and have other health benefits. The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats. Any chocolates with added fats or other additives will generally not be as healthy.

The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar. However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness. If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste. Just remember to keep those daily quantities of chocolate small as it is calorie dense!

You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.

2. Coconut milk, coconut flour, and coconut oil -- Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets. In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.

Along with coconut milk and coconut oil as healthy fat choices, we've also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!). Coconut flour is also VERY high in protein compared to most flours and is also gluten free!

Just beware that if you're going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy... I've made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.

3. Grass-fed (pasture-raised) butter -- yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)... It's delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean. In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.

There's a lot of confusion about this topic... in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter. It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.

In fact, there's even ample evidence that REAL butter can even help you to lose body fat for a couple of main reasons:

a. Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle.

b. Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.

c. The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy. The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!

If you have a hard time finding a grass-fed butter at your grocery store, Kerrygold Irish butter is one of my favorites, and even though the label doesn't clearly state "grass-fed", the cows are 100% grass-fed on lush green pastures in Ireland. It's one of the richest butters in color that I've seen, which indicates high levels of carotenoids.

4. Whole Eggs, including the yolk (not just egg whites) -- Most people know that eggs are one of the highest quality sources of protein. However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.

In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Just make sure to choose free-range organic eggs instead of normal grocery store eggs. Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).

I



5. Grass-fed beef or bison (NOT the typical grocery store beef!) -- I know most people think that red meat is unhealthy for you, but that's because they do not understand how the health of the animal affects how healthy the meat is for consumption. Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".

Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent, soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison. Grain-fed beef and bison is typically WAY too high in omega-6 fats and WAY too low in omega-3 fats. In addition, the practice of feeding cattle corn and soy as the main portion of their diet upsets their digestive system and makes them sick... and it also increases the amount of dangerous e-coli in the meat. This is not the case with grass-fed meat.



On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison.

Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.

In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat. CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!). These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this also aids in burning fat and building lean muscle.

Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.



6. Avocados -- Even though avocados are typically thought of as a "fatty food", they are chock full of healthy fats! Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.

Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods. Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.

The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal. Say goodbye to junk food cravings and bring on that fat burning! I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.



7. Nuts: Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias, etc -- Yes, this is yet another "fatty food" that can actually help you burn belly fat! Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micronutrients such as vitamins, minerals, and antioxidants. Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in fat loss.

Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food. My favorite healthy nuts are pecans, pistachios, almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.

Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.

Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.

One of the little "tricks" that I've used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner. This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal.

I hope you enjoyed this look at some of the healthiest "fatty" fat-burning foods you can possibly eat. I could list a ton more, but wanted to give you a few of my favorites for now. Enjoy!

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

q

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

THE BODY TRANSFORMATION EXPERTS

HEY GANG

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PRINCETON BOOTCAMPS GETS RESULTS

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FITNESS STUDY BEGINS MAY 31ST GUARANTEES UP TO 10LBS WEIGHTLOSS IN 12 WORKOUTS

WHY JOIN A FITNESS BOOT CAMP

Why Join a fitness boot camp? This question has come up quite often. When you workout on your own in the begining you might get some results. After a few weeks the same old routine gets boring. You really dont have any idea how to get the results you want do you?

You next option is to join a gym.
Gyms have lots of machines and free weights
Where do you start?
Do you jump on the machine and just go for it?
This course of action usually has great success NOT?

What about hiring a personal trainer?
You will get the instruction you need.
You might get some nutritional advice.
You will be charged upwards of $70 an hour for a good trainer.

Your third option is a fitness boot camp.
You will workout with like minded people who have the same goals in mind.
All exercises will be programmed to your own fitness level.
You will have trainers with over 40 yrs combined experience to guide you on the fitness adventure of a lifetime.
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We guarantee your success
All this for less than 1/3 the cost of a personal trainer
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People of all fitness levels, sizes and ages are gaining great results with Princeton Adventure Boot Camps located in Skillman, New Jersey.  You can too!  Are you looking for a jump-start to your fitness program?  Then this fitness adventure boot camp is for you. Whether you are a beginner, an avid fitness enthusiast or just tired of the same routine, come try this whole new approach to exercise.  Our NESTA  certified personal trainers also offer 1 on 1 training program using FUN fitness boot camp techniques.    

Fitness adventure boot camp is a four week outdoor workout boot camp that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals.  1/4 of the cost of a personal trainer and more effective, we combine personal training techniques with functional fitness, yoga and pilates.  Our exercise boot camp also offers a firm foundation for performance training if you play a particular sport.  Whether you want to lose weight to fit into that special dress, shed the extra pounds from a pregnancy or just get fit before that special occasion, this weight loss boot camp is for you.

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THE HEALTHIEST FOODS YOU NEVER HEARD OF

Everbody knows a few foods that are called Superfoods. These foods are full on nutrients and large amounts of phytochemicals. I am will to bet if you think for a minute you can come up with the 2 most popular. Ok time is up. Did you think of Broccoli and Blueberries? Congradulations but you have only scratched the surface.
Here are other foods that can be considered superfoods that are not to well known.
The first on my list is a fatty fish that gets no attention. Any guesses . Wrong its not Salmon.
Trout has large amounts of omega -3 fatty acids. These good fats have been known to be associated to a reduced rick of heart desease,certain forms of Arthritis, and Dementia.
Trout is just as easy to cook as Salmon.
Take a filet
sprinkle with lemon juice
add salsa
wrap in foil
cook in oven at 400 for 15 minutes and enjoy.
Do you know Enoki?
This musroom packs a great nutrtional punch.
This mushroom has long threadlike stalks each with a mini dome at the end.
Enoki contains a powerful protien that greatly enhaces the function of the immune system.
Sprinkle them on your salad or in soups for a somewhat fruity taste.
They are a common site in asian food stores.
Do you Gogi?
Do the Austrailians know something we dont?
Gogi berries are very popular as a snack down under.
They are high in antioxidants and can reduce free radical activity in the blood.
There are 3 grams of fiber in every 1/4 cup.
They can be a great addition to hot or cold cereal.
These are just a few of my suggestions to to you healthy eating.
Remember eating healty can be fun.
My 2 Cents

COMFORT FOOD TO GET YOU THROUGH WITH A METABOLIC CIRCUIT FOR GOOD MEASURE

Hey Gang,
This time of year when snow is on the ground and summers seems far away, I like to make meals that give me comfort and help me get through the lomg cold winter.
One of my favorite meals this time of year is Turkey Chili. This meal is quick and easy and gives you that warm feeling in your belly.

TURKEY CHILI
1 LB GROUND TURKEY WHITE MEAT
1 LARGE GREEN PEPPER
1 LARGE RED PEPPER
1 MEDIUM ONION
1 16 OZ CAN STEWED TOMATOES
1 CAN BLACK BEANS
1 CAN PINTO BEANS
1/2 CUP RED WINE
2 SMALL JALEPENOS SLICED AND SEEDED
CHILI POWDER TO TASTE
CUMIN TO TASTE
1 CUP MEDIUM SALSA

IN A MEDIUM POT
ADD BROWNED TURKEY
SLICED PEPPERS
SLICED ONIONS
ALL OTHER INGREDIENTS
BRING TO A BOIL
LOWER HEAT AND SIMMER FOR 30 MIN

SERVE WITH SAGE VALLEY TORTILLA CHIPS
AND A GLASS OF YOUR FAVORITE RED WINE OR LITE BEER

Now that you have eaten. Here is a metabolic circuit to get your heart rate pumping and put your metabolic furnace into overdrive.

FULL BODY INTERVAL CIRCUIT

1) FROG SQUAT

2) STANDING MOUTAIN CLIMBERS

3) KNEE HUGS

4) STAR JUMPS

DO EACH EXERCISE FOR 20 SEC WITH 10 SEC REST. THEN MOVE TO NEXT EXERCISE

REPEAT CIRCUIT 5 TIMES. THIS 10 MINUTE WORKOUT WILL DO MORE FOR YOU THAN A 5 MILE JOG

GIVE IT A SHOT LET ME KNOW WHAT YOU THINK