METABOLIC INTERVAL WORKOUT

10 WEIGHT REDUCTION SECRETS REVEALED

Hey Gang!!

Fat loss isn't an event; it's a process--a process that requires
tender loving care in order to be successful and permanent.
Getting started can be overwhelming for some people, so here
are 10 tips to smooth out the bumps and curves in the journey
to a fitter, slimmer body.

1. Be consistent. This means focus on regularity and commitment,
rather than performance and deadlines. Every day, exercise. It
doesn't have to be the same thing every day. Just stick with structured
workouts and make time for them no matter what your schedule.

2. Be sneaky. Every chance you get, move as fast as you can. For example,
every time you need to go up the staircase, dash up as fast as possible;
it'll be over within seconds. Have to take out the garbage? Jog while
carrying the bags to the dumpster. Fast movement in tiny spurts sprinkled
throughout the day add up.

3. Realize that there is no built-in exercise program. One of the biggest
obstacles to successful fat loss is that of thinking that regular daily
activities replace structured workouts. With this kind of thinking, it
won't be long before you're not doing any real exercising because
you think that the vacuuming and dusting you did earlier count as
your aerobic session.

Exercise, like all important things in life, deserves its own unique time
slot, and that time slot stands, no matter how many household chores
you did that day.

4. Do both strength training and cardio. Ideally, these are on alternating
days. Strength training should focus on multi-joint movements rather than
isolation exercises. This means that a bench press is superior to a triceps
kickback, and that a leg press is superior to the inner thigh machine.

The best fat burning cardio comes in the form of high intensity interval training,
but even general interval training works better than slow, long duration aerobics.
This means that switching back and forth between a 5 mph jog for two minutes
and a 3 mph walk for one minute over 30 minutes is more effective than straight
jogging for 4 mph for the same length of time.

5. Stop comparing yourself to celebrities. If you had a $5 million movie deal riding
on your weight, you'd have no problem staying svelte. Movie stars are very highly
motivated to stay slender, and for all you know, they pack on the pounds after filming
is done and they disappear for months before their next project, giving them time to
diet back down.

Rather than saying, "I want to look like (fill in the blank)," say, "I want to be strong, swift
and lean." Make the affirmation, then go to work for it.

6. Create a home gym. No, this doesn't have to be expensive or tie up space. A few pairs
of dumbbells, a tension band, a stability ball, a chinning bar that you can fit in a door
frame and a 12-inch exercise stool are all you need. You'd be amazed at how many
routines you can do with these implements. When time is tight, you can get out these
implements and slip in sets.

7. Get emotional. If you're having trouble staying motivated, put away the diabetes and
heart disease pamphlets and instead take a good hard look at your children or grandkids.
How badly do you want to dance at their weddings, keep up with them on vacations, play
ball with them and have the energy to help them out in times of need?

Imagine your future in the golden years: Do you want to be making shopping trips to the drug
store for a new cane, or trips to the sporting goods store for a new tennis racket?

8. Limit processed foods. They trigger hunger.

9. Avoid diet drinks at all costs. They trigger hunger and contain unhealthy ingredients.

10. Eat a nourishing breakfast every day soon after awakening, or soon after working
out if you work out first thing in the morning.

These tips are a sensational start to successful fat loss, and there are so many more.
Give us a call today so we can share many more fat loss tips with you.

Want more help? Come schedule a consultation with me to figure out in detail how you
can succeed at your weight loss goals!

.
Check out our website for the start of Novembers session

3 Choices available 6AM,9:30AM and 6:30PM

http://www.princetonbootcamps.com/

THE SECRET TO SLOWING THE AGING PROCESS

How 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

If you need motivation to move come join us  Oct 15^th for the next Session of

PrincetonBootCamps.  Sessions at 6am,9:30am and 6:30pm

 

FITNESS,EDUCATION,DIET,EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING,NUTRITION,WEIGHTLOSS,FITNESS BOOTCAMPS, AGING,

ALWAYS VOTE FOR YOU

Vote for this Guy

 

..with this 'guy' I mean 'person' - this can either be a man or woman

Because after seeing the news last night, with all this craziness going
on with the presidential elections.. I want to say:

.. that in all cases, all day, any day, every day, you should always first
vote for YOU

With the elections coming up, and Barack & Mitt in full swing with
their speeches and hysteric people in the audiences.. there are a couple
things you want to remember:

First and foremost, no matter who gets elected, it will always be up to
YOU to change your circumstances

If you ask me, the amount of money you will make in the next 4 years
is in no way influenced by whether Romney or Obama is running the country.

We live in a democracy where everyone gets their say.

We don't have a dictator, so in no way do they have such a direct
impact that you can't be your very best self, EVERY damn day.

2 quotes:

"For things to get better, you need to get better"

and "If it's up to be, it's up to me",

If you want something, go become THAT good that that 'something'
will come to you.

Don't chase it, simply attract it into your life.

(for the singles: this is solid dating advice if you read between the lines)

That's why James Bond never needs to pursue the girl, he's THAT good

Don't get me wrong, it's an amazing feat that we have elections in this
beautiful country, and we should all be grateful to be living here.

But sometimes I see people get so carried away with the 'news' that
they forget to care about what's important

What's important and REAL - is y.o.u.

One of my favorite speakers, Jim Rohn, says that once you realize this,
you have what he calls 'self enlightment':

"The best way you can care for someone, is to care for yourself. The best
gift you can give someone, is the gift of your own personal development.
If you become 10x wiser, 10x stronger, 10x more capable.. think of what
that will do to for your friendships?"

So wherever you are in life right now, I wouldn't count on ANY campaign
other than your own to make real changes.

And now that we're in September, with the kids going back to school, why
not start your own new routine off strong, starting today:

- Wake up 5 minutes earlier to give you more time for breakfast

- Say no to ranch dressing, and have fat-free cottage cheese before going to
bed

- Hang a picture of someone you want to look like on your fridge

- Don't spend more than 45 minutes working out. Intense
workouts and hill sprints.

- Watch the movie "The Guard" with Don Cheadle, it's hilarious

- Get a protein powder that's free of artificial sweeteners - I recommend this one . Then take it for breakfast and post-workout.

- Cut out the vampires from your life

- Eat a little less, exercise a LOT more

- Only eat Dutch chocolate. And just more Dutch things in general.

- Stop watching tv an hour before going to bed

- Don't go to Applebees, Chilis, or Olive Garden.. that's microwave food.


Remember, this is YOUR world - and with anything you want to accomplish
there will be difficulties. And I can guarantee you that no political figure will
be able to help as much as you can help yourself =)

DAVID E KNAPP NCSF-CPT,CNS

www.PRINCETONBOOTCAMPS.COM

princetonbootcamps@yahoo.com

888-402-2267

 

Health and Wellness,Princeton personal trainer,fitness bootcamp,diet,exercise,

HEY THIS IS YOUR BODYFAT WHAT THE HELL ARE YOU DOING

How's it goin'! This is a letter from your ol' pal, your belly fat. We sure had a great time this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating and drinking too much. Well, I'm thinking about sticking around another year if you don't mind? However you might need to get a bigger pair of pants, as I was thinking about expanding my place down here. But do me a favor, avoid Princeton BootCamps I know you havent been for awhile

The last time you did that Princeton BootCamp stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"? Instead, pretend to workout on your own or go back to the gym. We all know what great results you got there. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here. Another thing, keep listening to those experts who say resistance training doesn't burn body fat. Since research shows they're wrong, if you added metabolic resistance training to your program, you'd need to throw me a "going away belly fat" party. After each one of those Princeton BootCamp workouts you did for a while
felt like someone lit a match under our collective butt. I was
burning up down here! Boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another summer together this year. **Awww, hugz** Sometimes I wonder, my ol' friend, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that just couldn't

wait to get to the beach to show off your body, not like these days. Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach. Well it sure was good catching up with you. I'm sure we'll be in touch more often (hard not to be in touch with I'm this big - LOLz), as long

as you stay away from that Princeton BootCamps workout routine. Sounds hot. Too hot.

Belly fat no likey thermogenic workouts. Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a cook at a greasy breakfast joint. So again, if you want to keep me, your dear old belly fat, around for another year and another summer, don't go back to PrincetonBootCamps on Sept 10th- otherwise, its all over pal, and you'll never see me again. **Sad face**

Belly Fat says, "Do NOT use this workout" Your friend and spare tire, Belly Fat, your BF-BFF (Belly Fat Best Friend Forever) PS - Seriously DONT GO BACK TO PRINCETON BOOTCAMPS ON SEPT 10TH You now have 4 sessions to choose from.

6am-6:45

9:30am-10:30am

6:30pm-7:15pm

7:15-8pm

Evening classes are held to 10 participates only

Go to http://www.princetonbootcamps.com/ and reserve yourspot before its gone. You Can be the next success story

Go now and check out our new rates

...unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, chiseled chest, and toned arms, and you know how much attention
those guys get from the opposite sex.

Who needs it, I say.

Crazy, if you ask me.

PPS - Don't do what so many people have done.

They used Princeton BootCamps and look what happened to their

belly fat. Now please go get me some more comfort food like some

Mac'n'Cheese, mmmmm nom-nom-nom... "Hi Dave- First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!" Susan Z"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 30-45 minutes of weight training followed by some intervals would get me such steady results. I even cheat a bit on the weekends." Billy Williams

DAVID KNAPP NCSF-CPT,CNS

www.PrincetonBootcamps.com

princetopnbootcamps@yahoo.com

888-402-2267

 

health and wellness,personal training hillsborough,diet,exercise,central jersey fitness bootcamps,education,fitness,

WHAT CARDIO MACHINE GIVES YOU THE BEST RESULTS

WHICH CARDIO MACHINE GIVE YOU THE BEST RESULTS? ITS NOT WHAT YOU THINK
THERE ARE ALOT OF CHOICES WHEN IT COMES TO CARDIO WORKOUTS. IF YOU BELONG TO A
GYM THEY ALWAYS HAVE TREADMILLS,ELIPTICALS,STATIONARY BIKES. AND STAIR STEPPERS.
EACH ONE OF THESE MACHINES HAVE THEIR MERITS AND ALL WILL GIVE YOU A GREAT CARDIO
WORKOUT IF DONE THE RIGHT WAY.
WHAT IS THE RIGHT WAY TO DO CARDIO YOU ASK? SOME THINK YOU GET ON A TREADMILL ETC
AND JUST RUN FOR HALF AN HOUR TO AN HOUR AND YOU ARE DONE. WHAT THIS ACTUALLY
ACCOMPLISHES IS A MAJOR WAIST OF TIME. HOW IS THAT POSSIBLE YOU ASK. LONG SLOW CARDIO
DOES NOTHIG MORE THAN TAKE TIME FROM YOU THAT YOU WILL NEVER GET BACK.
I SEE PEOPLE JOGGING IN MY NEIGHBORHOOD I FEEL LIKE TELLING THEM THERE IS BETTER WAY.
INTERVAL CARDIO IS THE ONLY WAY TO GET THE MOST OUT OF YOUR WORKOUT. THIS CAN BE
ACCOMPLISHED ON ANY OF THE MACHINES IN THE GYM. tHE CORRECT INTERVALS VARY.
THE BEGINNER SHOULD USE 30 SEC EXERTION FOLLOWED BY 90 SEC OF REST. AS YOU GET MORE
PROFICIENT THE REST INTERVAL CAN BE DECREASED. THER ARE ALSO OTHER COMBINATIONS
DEPENDING ON THE EXERCISE.
THE CARDIO MACHINE THAT GIVE YOU THE MOST BANG FOR YOUR BUCK IS NOT FOUND IN THE
GYM. YOU CAN TAKE IT ANYWHERE AND ONLY NEED A 3 FOOT BY 6 FOOT AREA TO DO IT IN MOST
CASES. LADIES AND GENTLEMEN THE MACHINE I AM TALKING ABOUT IS YOU OWN BODY.
TAKE THIS INTERVAL:
40 SEC OF SQUAT THRUSTS 20 SEC REST REPEAT 8 TIMES
THAT IS ONLY 8 MINUTES AND YOU ARE DONE
INTERVALS DONE THE CORRECT WAY WILL GIVE YOU BETTER RESULTS IN LESS TIME
YOU CAN USE
MOUTAIN CLIMBERS
JUMP ROPE
SQUAT JUMPS
LUNGE JUMPS
HIGH KNESS
THESE ARE JUST A FEW THERE ARE MANY MORE BODYWEIGHT EXERCISES THAT CAN BE DONE IN
THIS FASHION.
TO FIND OUT MORE GO TO WWW.PRINCETONBOOTCAMPS.COM AND REGISTER FOR OUR ALL
INTERVAL END OF SUMMER 2 WEEK BODY BURN STARTING AUGUST 13TH FOR 6 CLASSES OF
WORKOUTS THAT WILL KEEP YOU COMING BACK FOR MORE.
NOTHING TASTS AS GOOD AS BEING INSHAPE FEELS




CARDIO,CARDIO INTERVALS,FITNESS, LOSE WEIGHT FAST, BOOTCAMP EXERCISES,PERSONAL TRAINING,

KETTLEBELL HI INTENSITY CARDIO

THIS VIDEO YOU ARE ABOOUT TO VIEW IS INSTRUCTIONAL IN NATURE.

I WILL SHOW YOU HOW TO DO 8 KETTLEBELL EXERCISES THAT WILL CAUSE YOU METABOLIC FURNACE TO RUN IN HIGH GEAR 24 HOURS A DAY

MAKE SURE YOU LISTEN CAREFULLY TO THE INSTRUCTION AS TO NOT INJURE YOURSELF

TO  LEARN MORE ABOUT OUR PROGRAM GO TO  WWW.PRINCETONBOOTCAMPS.COM AND REGISTER FOR OUT 2 WEEK SESSION THAT STARTS 8-13-2012  THIS WILL GIVE YOU THE FULL FITNESS EXPERIENCE WITHOUT THE 4 WEEK COMMITMENT

KETTLEBELL,HEALTH AND WELLNESS, DIET ,EXERCISE, FITNESS BOOTCAMP,PRINCETON PERSONAL TRAINER, EDUCATION,
CARDIO TRAINING.

IS WORKING OUT BUSINESS OR PLEASURE ?

I had a frank conversation with one of my long-term (and therefore successful) clients today about how most people view working out as "entertainment". (Most people will miss this - however, they go hand-in-hand - Long term and Successful.)

It was about viewing exercise as entertainment instead of an ROP. (Results Oriented PROCESS.)

Sure, your workouts should have some modicum of fun (did I just really use the word "modicum" in an email...?) but they should really be treated like business. ...

The business of getting results. So this bouncing around from workout to workout, from exercise to exercise has gotta stop if you ever even hope or dream of seeing some kind of long term results. And no, I'm not talking about losing one pound this week or adding an extra rep to your Press ladder. Those things are good, and are known as "small victories" but the results you're looking for are when you can look back over a specified period of time - say 3 or 6 months - and see MEASURABLE improvement.

Here's a case in point: I was doing loaded Parallel Dips today as part of my training session. I worked up to a heavy set of 3. Now in the past, I've really sucked at these - at least for the last 10 or so years. But lately I've been hitting Dips REALLY hard in order to be able to do a Muscle up

I've been looking for ways to make the exercise more difficult, so I'll do them in an L-Sit or with a pause at the bottom, or both. So today, I worked my way up to adding an additional 45 lbs to the Dips with legs out to make an L. (Much harder than regular position Dips.) Now, that's not something to write home about cause adding an 45 lbs to your Dips is really child's play in the world of serious strength. But the point is, it was a start. And it was seriously MEASURABLE. Why? Because I haven't been able to load up like that since about 1994 or so. I was able to do that by sticking to a few exercises and doing them consistently.

I wasn't doing them for the entertainment value or because I was bored. I'm looking for a result or a series of results and I'm on my way to getting them. And you can and should be too. It's really simple - so simple that most people are blinded by it. All you do is remember the Mantra - "The main thing is to keep the main thing the main thing." You want to be entertained? Me too. Let's go to the movies or out to dinner with friends. You want results from your workouts? Me too. Let's keep it all business - be consistent and measure your results.

To do that, you need a plan, or better yet, several sequential plans to get you where you want to go. Here's where you make that happen in way less time and with way less distraction than you thought possible. Talk soon. . Remember, at the end of the day, NOTHING is sweeter than being able to ENJOY the achievements of your hard work, whether it's dropping 25 pounds or pressing the next sized pair of kettlebells or breaking 280 on the Bench Press. The only way to do that is to be "all business" about your workouts. Successful businesses run on plans.

If this makes sense. Join us on August 13th for the End of Summer Body Burn. I will be looking for you

Dave Knapp NCSF-MCPT,CNS

http://www.princetonbootcamps.com/

princetonbootcamps@yahoo.com

888-402-2267

 diet and exercise,health and wellness,personal training,fitness bootcamps, workouts,HIIT Training,

 

LAUGHING AND 6 OTHER THINGS TO KEEP YOU HAPPY AND HEALTHY EVERY DAY

Laugh

Laughter is not only the best medicine, but it is one which you don’t need health insurance for and doesn’t require a trip to the drugstore. Laughter eases stress, reduces anxiety, improves your mood, takes your mind away from your troubles, and may even improve your resistance to disease. It is no accident that laughter is used in cancer treatment wards. It works wonders.

If you don’t find anything to laugh about you need to dedicate thirty minutes each day to watch a sitcom or part of a funny movie. I don’t care if it’s a dumb show or movie. As long as it makes you laugh, it’s good enough for me.

Change

This is how you move your life forward from what it is right now to what you want it to be. You change things for the better.

Each day, choose one thing which you want to improve upon, get rid of, or add to your life, your habits or your routine. Make one positive change each day. These can be small changes or big ones. As long as you keep changing things for the better, it doesn’t matter. Your life will improve tremendously.

Sleep

If you want to have energy to do the things you love you must give your body the rest it needs. You need to sleep sufficiently.

In today’s world we’re always looking for more free time to do the things we love. Sleep often seems like a nuisance, something that you want to do less of. However, sleep is crucial to your health. The health benefits of sleep are far-reaching. Sleep affects you mentally and physically, it is required for normal and healthy function and even plays a dominant role in any diet process. Don’t try to avoid sleep. It is one of the healthiest activities you should do.

Move

Your body thrives on movement. Moving keeps your muscles strong and helps you lose weight. I’m not just talking about exercising, but also non-exercise activities like gardening, playing with your kids or mowing the lawn. Sitting down all day is unhealthy and doesn’t allow you to fully experience life. To do that you need to Move.

Relax

Take some time to escape from the hectic nature of today’s existence and just relax. Sleeping is not enough. You need to have some relaxed waking time. This allows you to think clearly without being encumbered by all the obligations and distractions of your life. You can plan your future in calm way and also allow your body to unwind. Let the stress evaporate and you will find that you feel better, become more productive, and have more energy.

Take a few moments to meditate each morning, read a book with no noise around you, do some yoga. Just relax.

Love

This is really what makes the world go ’round. Love, whether for your spouse, your kids, your dog, your folks, or whatever, is what turns you into a better human being, what fills your life with purpose, what gives you energy and the will to succeed and be the best you can possible be. It is this incredible emotion that makes us into what we are. No life is complete without it.

Love is not just an emotion, it is a verb. We need to actively love the people in our life every single day. Spending time, investing energy, giving attention to them. This is what active love is. It’s not just good for them, but also for you.

People who love are less lonely, less moody, more positive. They have support systems to fall on if the need arises. They have someone to motivate them, to believe in them. Love makes the impossible possible and the difficult simple. Love actively and you will be happy.

These 7 verbs are not just words. They are ACTIONS you must take to make you happier and healthier. So, take ACTION. Do these 7 verbs every day and do them a lot. You will be shocked by how good they make you feel

David Knapp NCSF-CPT,CNS

WWW.PrincetonBootCamps.com

princetonbootcamps@yahoo.com

888-402-2267

fitness,diet and exercise,workouts,fitness bootcamps,healthy living,

HOW DO YOU PICK THE RIGHT FOOD PLAN TO REDUCE YOUR BODY FAT

HOW TO PICK THE CORRECT FOOD PLAN

1. Is it healthy?
2. Is it sustainable?
3. Does it empower you or enslave you?

However, before we get to those 3 simple questions, there is one major concept critical to our success...

Diet vs Lifestyle...

When we think about selecting a fat loss plan, we really need to think long term. Nobody really wants to put in all of the effort required to shed a large amount of fat, only to see some, all, or more than all of it regained. Until we realize that there was something about our previous lifestyle that created our excess weight, we may be tempted to do a short-term "diet" so that we can drop the weight and get back to "normal."

But our old "normal" is what accumulated the excess fat in the first place! So, we need to start out by realizing that the old "normal" must be replaced. We don't need a "diet". We need a "lifestyle" conducive to maintaining or desired level of fitness.

Keep the idea of finding a new lifestyle in mind as we discuss the following three questions to ask about a potential fat loss plan:

Is it healthy?

On some basic level, we all know that it is not really healthy to starve or eat junk food. We've heard for years the benefits of eating a well-balanced diet with a wide variety of fruits, veggies, and protein sources. Sure, there is a lot of conflicting information about what is best.

Personally, I think humans are well-suited to eat almost anything that does not eat us first. While there is a difference between what we can eat to survive and what we should eat to thrive, I think the ideal ranges are broader than most care to admit.

Taken with the realization that each of us is unique, I am certain there is no single ideal plan for everyone. But, there are plans that are so restrictive that they can easily be excluded as a realistic lifestyle options. Cabbage soup and nothing else? All you can eat grapefruit? The Twinkie diet? Such gimmicks might allow you to trim calories and drop weight for a few days, but you cannot thrive long term when restricting yourself to single foods.

While it is well beyond the scope of this article to detail what is and is not healthy eating, I do want to point out one more important point. The likelihood of failing to get essential nutrients increases when we eat less food. Taken to the absurd extreme, if we eat nothing, we are certain to be missing out on all essential nutrients. Knowing this, we should seek to make our reduced quantity of food possess as much nutrition as possible. In other words, the best fat loss foods are nutrient dense having a lot of nutrition for very few calories.

Takeaway: A good fat loss plan allows/encourages a wide variety of nutrient dense foods to sustain health.

Is it sustainable?

Can you live like this for the rest of your life? More importantly, can you enjoy living like this for the rest of your life? Will power and motivation have a way of coming and going. If your fat loss plan forces you to eat things you dislike and prevents you entirely from enjoying foods you do like, then when your will power and motivation fade, so too will your adherence to your fat loss plan.

When it comes to food selections, I've found a useful test. While they may not necessarily be enjoyed much at first, good foods seem to become more desirable the longer we keep eating them. At first I had a real aversion to veggies. Now, after months of healthy eating, I actually crave fresh vegetables! The opposite is also true. If your plan involves consuming a particular product day after day after day, you may grow to dislike that product. What then?

Takeaway: A good fat loss plan can be enjoyably followed to one degree or another for the rest of your life.

Does it empower you, or enslave you?

This last one is a biggie for me: Picking a Nutrition Plan - Freedom or Slavery?

I've been thinking about how pleased I am that I chose to adopt Burn the Fat, Feed the Muscle as the core of my nutrition and fitness plan. In so many ways, Flexible Food Plan  from Princeton Boot Camps equips us for lifelong fitness success. Many other programs actually tie you down...

• Special Meal Replacement shakes: What happens when you get sick of them?
• Prepackaged diet center foods: What happens when your finances run low or you decide you'd rather not buy all of your foods from a single company?
• Diet Pills: Even if they worked, how many bottles will it take to stay the course forever?
• Liposuction: sure it removes some of what has accumulated, but it does nothing to prevent it coming back.
• Bariatric surgeries (Bypass, reduction, sleeve, etc.): All require consuming small frequent meals - so why not just do small frequent meals without the surgery?

To me, any plan that does not equip me to sustain a lifelong healthy nutrition and exercise program is NOT a sustainable lifestyle plan. Assume someone eventually does invent that "magic pill." If that is your path to fitness, then you become a slave to that product. What if the price doubles, triples, or worse? What if the FDA finds a problem and halts production? Worse, what if that unintended side effect impacts your health?

Rather than becoming dependent on some company or product, look for plans that empower you to chart your own lean and healthy destiny . Not a single required supplement, not a single required stimulant, fat burner, or appetite suppressant. Just sound, time tested, fundamentals and strategies used by fitness models, bodybuilders and other physique athletes.

Takeaway: A good fat loss plan provides you with the knowledge and freedom to chart your own course without reliance upon any pill, product, or potion.

The Flexible Food Plan is only offered to members of PrincetonAdventure BootCamp.

Results have shown to be an average weight reduction of   UP TO 5LBS A WEEK.

TO HAVE THIS TYPE OF SUCCESS GO TO WWW.Princetonbootcamps.com and register today for our july 9th fitness program.  You will be amazed at what you can achieve

David Knapp NCSF-MCPT,CNS

www.Princetonbootcamps.com

888-402-2267

---

DIET AND EXERCISE,FITNESS BOOTCAMP EDUCATION,HEALTH AND FITNESS, PRINCETON PERSONAL TRAINER

TV COMMERCIAL WORKOUT

GET A GREAT WORKOUT WHILE WATCHING YOUR FAVORITE TV SHOW

DO ALL 3 EXERCISES ONE AFTER THE OTHER UNTIL THE COMMERCIALS ARE OVER AND YOU SHOW STARTS AGAIN.

15 PUSH-UPS (FROM KNEES ONLY IF YOU HAVE TO)

15 SQUATS

15 KNEE HUGS

AFTER 1 HOUR OF TV YOU WILL HAVE GOTTEN A GREAT WORK OUT














DIET AND EXERCISE,HEALTHY LIVING,FITNESS,PERSONAL TRAINER,DIET, FITNESS BOOTCAMP,

Waist size determins your fitness level

Serious health complications can be

associated with being overweight have long been recognized. Currently BMI (body mass index) is the most popular way to establish whether a person is at risk of weight related health problems, but it may not be the most accurate. It is now understood that, for certain serious diseases, where your body stores fat is more significant than your overall weight. Your waist circumference in particular is seen as a key measurement in correctly assessing your level of risk.

Health Problems and Waist Size

Your waist size is considered important because when fat is stored near vital organs it puts them under extra strain. A large waist circumference is an indicator of several potentially fatal conditions, including diabetes type 2, heart disease, and some forms of cancer. People who store most fat around their abdomen, sometimes referred to as ‘apple shape’, are more likely to suffer from these diseases than people who store fat on their legs, hips, or arms, even if they have a normal BMI.

The Problem With BMI

BMI, which measures your weight in relation to your height, is used by the majority of dieters and medical professional to assess a healthy weight. However, it fails to take into account a person’s build or muscle mass. It is common for physically fit, densely-muscled athletes to be technically obese on the BMI scale. Conversely, unfit individuals who carry a lot of fat around their middle could be classed as a normal weight. These flaws have led to more and more people considering waist circumference a better indicator of overall wellbeing.

Healthy Waist Measurement

A healthy waist measurement will depend partly on your height. A general rule is that an unhealthy circumference is more than:

37 inches (94cm) for a man
31.5 inches (80cm) for a woman

You are thought to be at very serious risk if it is above:

40 inches (102cm) for a man
34.5 inches (88cm) for a woman

How to Measure Your Waist

To get an accurate waist measurement you should take the reading when you breathe out, and the tape should not compress your skin. The tape should be placed at the midpoint between the top of your hips and the bottom of your ribs.

If you find that your waist circumference is above normal levels, it’s a good idea to contact a dietician or doctor. They will be able assess any health risks in more detail and give you advice on a suitable diet and exercise regime. Cutting down on sugary snack food and doing just 30 minutes of moderate intensity exercise 5 times a week is enough to make a big impact

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10 MINUTE FAT BLASTER WORKOUT

HEY GANG,

A NUMBER OF YOU HAVE BEEN ASKING ME WHAT CAN WE DO INSTEAD OF BORING CARDIO.  I PUT TOGETHER A 10 MINUTE FAT BLASTER WORKOUT THAT WILL HELP YOU BURN CALORIES ALL DAY.  YES I SAID 10 MINUTES ONLY.

HERE IS A LIST OF THE EXERCISES  DO ONE RIGHT AFTER THE OTHER AND UPON COMPLETION REAT FOR 1 MINUTE AND REPEAT UNTIL 10 MINUTES IS UP.

IF YOU CAN ONLY DO 2 ROUNDS THE FIRST TIME THATS OK.  YOU BLOODS USE OF OXYGEN WILL IMPROVE AND SO WILL YOUR ROUND COUNT.

I HAVE INCLUDED A VIDEO TO SHOW YOU THE EXERCISES IF YOU ARE NOT FAMILIAR.

10 MINUTE FAT BLASTER WORKOUT  GUARANTEED TO MELT THE FAT FAST

20-JUMPING JACKS
12-PRISONER SQUATS
15-PUSH-UPS
12 -FORWARD LUNGES  (EACH LEG)
10-RENEGADE ROWS
10 HIP EXTENTIONS
5- SQUAT THRUSTS
DO 1 EXERCISE AFTER ANOTHER WITHOUT REST.  WHEN CIRCUIT IS COMPLETE

REST 1 MINUTE AND CONTINE FOR 10 MINUTE.  HAVE A FAT BLAST

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43 WAYS TO IMPROVE YOUR HEALTH

Top of Form

:

4 FITNESS TIPS FOR YOUR BODY AND SOUL

1. Sleep more

Most of us don’t get nearly enough sleep. This can not only affect your fat loss or muscle building efforts but your overall health as well. Stop staying up late to watch crappy television!

2. Perform interval training

In its simplest definition, interval training is alternating bouts of high intensity with bouts of lower intensity. One example would be hill sprints. Sprint up the hill, walk down, and repeat.There are many ways to incorporate interval training into your program.

However you do it, DO IT! You can read more about it here, hiit training

3. Eat more protein

Eating more protein will help you twofold. It will help boost your metabolism and aid your fat loss efforts. Protein is also crucial for adding sexy, calorie burning muscle mass to your body.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

4. Use a green drink

We don’t get nearly enough nutrition from our nutrition these days. Be absolutely sure you’re feeding your body what it needs. And don’t get some “green” drink that has a lot of filler in it or tastes so absolutely horrible that you stop taking it after a day or two.

5. Include bodyweight exercises in your routine

Adding bodyweight exercises to your fitness routine will work wonders for you. Bodyweight exercises allow you to workout any time, anywhere, so lack of time or space is no longer an excuse for missing a workout.

You can get an endless variety of workouts with bodyweight

You can do an interval workout, a challenge workout, an endurance workout or even a strength workout. Yes, really. Don’t believe me?

Give me twenty true single legged squats or one arm push ups or pull ups. With good form and no cheating. Yeah, that’s what I thought.

6. Perform a comprehensive warm up before each workout

You MUST warm up properly! Without a proper warm up your workout performance will suffer, you’ll increase the chance of injury, and you’ll develop aches and pains that nag you the rest of the day, instead of feeling great, like you should!

Be sure to use a variety of bodyweight exercises for your warm up, as well as a foam roller. Do NOT just ride the stationary bike for a few minutes.

7. Divide your meals into two types, Carbs + Protein and Fat + Protein

This is the best way to keep your metabolism revving the way you want, as a highly efficient machine. High carb, high fat meals jack up your insulin levels like it’s shooting out of a firehouse, signaling your body to pile on the blubber so you look like the Michelin Tire Man in no time flat. And who wants that

8. Hit the big compound movements

Compound movements give you the most bang for your buck, whether you want to jack up your metabolism so you burn tons of calories and drop fat, or you want to add pounds of muscle mass and reshape your body.

9. Quality over Quantity

It’s not about how long you workout but about how smart you workout (and yeah, hard too, although you don’t want to go all out all the time, hence the smart).

Don’t just go into the gym and run yourself into the ground for two hours (or do something really crazy and stupid like pedal the stationary bike for two hours while reading a magazine).

Utilize a properly designed workout routine as part of an overall program designed to get you the results you want according to your goals.

10. Go Green

You know what I mean; spinach, peas, beans, broccoli, asparagus, etc. Just do it, you’ll thank me later. Hate this stuff? I put spinach in my shakes. Don’t taste it at all.

11. Train like an athlete

Sure, some of you are going for the big bodybuilder look, but most of you reading this want to look (and be) fit and healthy. Like sprinters, linebackers, hockey players, MMA fighters (not including heavyweights, although some of them look great, too), etc.

These athletes don’t training to look a certain way. They train for performance and the lean, ripped look is a byproduct of that training. Want to look like an athlete? Train like an athlete

12. Get more fiber

Fiber is SO important! And we don’t get nearly enough of it. Last I checked the average intake in the typical American diet is about 14 grams and we should be getting at least 35 grams. So grab a fiber supplement and drop some into your shake every day. It’ll improve your health AND your fat loss efforts.

13. Train Unilaterally

What is unilateral training? It is simply working one side of your body at a time. This is not the same as, say, alternate dumbbell curls where you do a rep with the left arm, then a rep with the right, etc.

You do a complete set for one side before moving to the other. For example, do a set of 10 reps on the leg press with your right leg only and then do a set of 10 reps with your left leg only.

Unilateral training allows you to increase your focus on the muscle you are working by doing a better job of isolating the working muscle.

Your intensity increases because you increase the muscle involvement due to the bilateral deficit.

The bilateral deficit means the total weight you can lift by working one limb at a time is more than the total weight you can lift when working both limbs together.

This increase in focus and intensity will help your muscle building efforts while boosting your strength.

14. Skip the ab exercises

Forget the crunches or the silly circles you sit on and spin, those things will never get you the flat abs you want

15. Workout at home or with friends in a bootcamp setting

You don’t need a lot of fancy equipment or a lot of space to get a killer effective workout and the results you want.

Working out at home also helps avoid the excuse of getting up off the coach and making the trek to the gym. Plus, you don’t have to worry about the right piece of equipment being used when you need it.

You can listen to the music you want, etc. Some people are motivated by working out in a gym setting and that’s fine, but don’t think you need a fancy gym to get great results.

In fact, a home gym with a few pieces of quality equipment and bodyweight exercises are really are you need. Even if you like to hit a gym, try a home workout now and then for a nice change of pace.

16. Superset, superset, superset

One of my absolute favorite techniques! A superset is simply doinng two exercises back to back without rest between them.

You can do supersets using different exercises for the same bodypart (ex. Incline dumbbell curls and standing barbell curls), for opposing bodyparts (like back and chest) or for completely different bodyparts like squats and shoulder presses).

Supersets allow you to do more work in less time, jacking up the intensity and quality of your workouts. And they are great if you don’t have enough time to get in your full workout.

16. For a smaller waist, train your shoulders

It’s all about proportion. If you want to make your waist appear slimmer, work your shoulders (and your hips/glutes). This will give you that hourglass appearance. And guys, wider shoulders don’t get hidden under clothes in winter like your upper arms do.

17. Eat more beans

Yes, really.

18. Include HRA’s in your workout to burn more fat

These go by different names, dynamic interrupts, dynamic finishers, metabolic accelerators, Heart Rate Accelerators. These are exercises you through into the middle of your workouts to boost your heart rate (metabolism).

For example, you might be doing circuits or supersets like this:

1A. Dumbbell Bench Press
1B. Barbell Bent Over Row
1C. Dumbbell Squat

After 3 circuits you go to your HRA. Some examples of an HRA could be:

Jump Rope – 2 minutes
Jumping Jacks – 100
Squat Thrusts – 25 reps or 45 seconds

You would only do one of those, not all three.

Sometimes your dynamic interrupt could be two exercises like:

Push Ups – AMRAP
Sit Ups – 25

19. Become a photographer (Take pictures)

You don’t ever need to show these pictures to anyone else but it’s a great way to keep motivated and actually SEE the progress you’ve made over time. When you see yourself every day it’s tough to see the results and so it’s easy to get frustrated.

But being able to look at pictures over time it’s much clearer to you. It’s easy to keep a photographic record with today’s technology. Try snapping a few pics every 4 weeks or so and keep them in a photo album.

20. Get SMART

The S stands for specific. Be specific about the goals you want to achieve. Forget things like, “I want to get in shape,” “I want to get big,” or “I want to lose weight,” or “I want to increase my bench press.”

Instead try things like “I want to run a 6 minute mile,” “I want to add 10 pounds of muscle,” “I want to lose 20 pounds of fat, or “I want to add 40 pounds to my best bench press.”

The M stands for measurable. This ties in well with specific. You can’t measure ‘getting in shape,” but you sure can measure ‘running a 6-minute mile’ or ‘bench 3 plates’.

In addition to specific and measurable, your goals must be A, or attainable. The R stands for realistic.

As I’ve said before, it’s important to set challenging goals.Challenging, but attainable, that is.

A goal of a 50-pound increase on your bench press max in 12 weeks would be a challenging goal, but also one that is possible.

However, setting a goal of bench pressing 300 pounds in 4 weeks when you currently bench press 75 pounds will do nothing but set you up for failure and frustration.

The T stands for Timely. If you do everything previously mentioned, it’s still not enough. You must give yourself a deadline to achieve your goal.

More importantly, if your goal is attainable and realistic, but also long term, break it up into smaller goals.

If you wish to lose 75 pounds, start with losing just 10 pounds in 2 months. Reaching that goal will motivate you further and before you know it, enough time has passed that you’ve lost the 75 pounds.

But if you focus solely on losing the 75 pounds, which could take a year or more to accomplish, your motivation and discipline could wane, and you could fail to follow through on what you need to do to make your goal a reality.

21. Drink water BEFORE you eat

Be sure and drink 8 to 16 ounces of water 15 to 30 minutes before each meal. Doing so will help you feel full and reduce the number of calories you eat.

22. Extend your set

Most people’s set length is too short, which doesn’t give them the optimal training stimulus for muscle building or accelerating fat loss. Unless you’re specifically working pure strength, try and make each set last for at least 30 seconds.

23. Beware the fitness trend

Fitness trends come and go. Techniques that work stick around (and sadly sometimes get lost amongst the “new” stuff). Use REAL tools, like barbells, dumbbells, kettlebells, TRX or Jungle Gym, sandbags, bodyweight, etc. You can’t sit and spin your way to great abs and you can’t squeeze a piece of plastic between your thighs for great legs. You’ll have to work. Be sure to work smart.

24. Go nuts

Nuts. Eat them. Walnuts, almonds. Get them natural, not with a bunch of crap added.

25. Burp your way to dropping fat fast

Burpees. Do them. What are they?

26. Vary your workouts

The body adapts. It’s efficient. If you’re constantly doing the same workout over time, the body will get better at it and your results will stagnate.

27. Keep the same workout

WTH?? Yeah, yeah, I know. But too many people change their workouts ALL THE TIME and don’t stick to a good program long enough to get results. In general try sticking to the same workout for at least 6 to 12 weeks and sometimes longer.

28. Eat more fat (for muscle AND fat loss, oh, and better health, too!)

Yep, eat more fat. And I’m not talking a low carb diet for losing weight. Essential Fatty Acids are extremely anabolic and help you build muscle. But that’s not all.

EFA’s may also:

Help protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process – yep, really.

You can read a great article about this right here – EFA’s for better healthy, more muscle and less fat

29. Move your body

We don’t have an obesity epidemic solely because we eat too much (although we DO eat too much and too much junk) but just as much because we’re sedentary. Modern convenience has us much less active than our ancestors.

Instead of working hard all day from sun up to sun down, we sit at a desk or on a couch. We drive everywhere. We take elevators and escalators. We watch movies and play video games. We are gluttony and sloth. STOP THAT!

30. Eat like Tarzan (or Jane)

Want the world’s simplest nutrition tip? If man made it, don’t eat it!

31. Find support

Most people are much more likely to stick to something when they have the necessary support from others. Sadly many people in our lives are our worst enemies when we want to change ourselves and our lives for the better. Tell them to shut the F up and find real support.

32. Use a training journal

It’s crucial to your success. A training diary or journal is indispensable for keeping you on track for training success.

No matter where you are now — 180-pound squat or 500, 13-inch arms or 17, 135-pound bench press or 350, 10 pounds of fat to lose or 100 — the systematic organization and focus on achieving goals that a training journal enforces will help you to get bigger, stronger, leaner and sexier.

As simple as it is to use a training log, do not underestimate its vital role in helping you achieve your fitness goals

33. Incorporate metabolic training

Metabolic training will get you fitter and leaner and do it faster. Read more about metabolic conditioning.

34. Knowledge isn’t Power. APPLIED Knowledge is power

You could memorize all these tips and be able to recite them to anyone but if you never actually TAKE ACTION and use them, you won’t change a darn thing.

35. Get Stronger

Even if your goal is to “tone up” (no such thing) or lose fat, you still need to get stronger. It makes everything easier.

36. Follow a 4 Fruit System

Yellow, green, blue and red. Eat them.

37. Keep workouts to 60 minutes or less

You don’t have to (and should NOT) workout for hours every day, unless you are training for an endurance sport. 45 minutes of hard work is plenty if you are doing it right.

38. Be better… (than yourself)

Yes, be better… than yourself. It doesn’t matter where other people are, or how far they’ve come. The only one to compare yourself to is you. You can always improve and be better in some way today than you were yesterday.

39. Jump, jump, jump around

Jump up, jump up and get down. Be sure and include jumping exercises like burpees, jump squats, jump lunges, side hops, tuck jumps, etc., in your workouts from time to time.

Don’t overdo it and be sure and check with your doctor before doing any exercise.

If you have a lot of weight to lose, due to the stresses on your knees you’ll want to lose weight first before including explosive jump exercises in your routine.

40. Get back up (I get knocked down!)

You’ll have obstacles. You’ll have times you don’t see results. You’ll backslide. You’ll feel like giving up. You’ll binge. You’ll quit working out for a week, or a month.

So what? Start again TODAY! You can’t change yesterday. As Rocky says, it’s about how hard you get hit and keep moving forward.

41. Sprint, Sprint, Sprint

If you want to boost your metabolism, burn serious amounts of body fat, get fit and look freaking fantastic, you gotta use sprint workouts in your training! Period!

42. Just say no… to 1 RM training

While I personally believe you can test your one rep max in exercises like squats, deadlifts, and bench presses in relative safety, there is no need for most people to risk injury by doing so, unless you’re a powerlifter. Now, doing multiple heavy sets of single reps, like the 10 x 1 workouts is a different story. Go for it.

But here’s what I REALLY hate about 1 RM training! It’s not doing a 1 rep max! It’s designing a program with workouts, sets and reps based on 1 RM numbers and calling it high or low intensity because of that! You’ve seen these workouts. They give you different training days (heavy, light, etc.) and give you workouts like:

Bench Press 4 x 8 with 80% of your 1 RM

Or

Bench Press 5 x 12 with 60% of your 1 RM

The only problem is, based on muscle fiber makeup, limb length, leverage, etc. the intensity of those two workouts can vary wildly from one person to the next. I might be able to crank out 15 reps with 80% of my max while you can only get 7 reps with 80% of your RM. And it varies from body part to body part amongst individuals. STOP THE INSANITY!

43. Enjoy the benefits

As Zig Ziglar would say, you don’t pay the price, you enjoy the benefits.

More info on bootcamp fitness go to www.PrincetonBootCamps.com

Don’t think about making sacrifices when it comes to things like your favorite unhealthy foods.

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