Hey Gang I discovered this great magic pill . Give a look
Friday, October 16, 2009
Monday, October 12, 2009
YOU CANT EXERCISE AWAY BAD EATING HABITS
Hey Gang,
With our next bootcamp starting a week from today I figured that we would talk about the nutrtion component of getting in shape.
Some of you may remember my post on my 4-3-2-1 Rule. If not here it is again.
4 servings fruits and vegetables
3 servings protein ( 3oz each)
2 servings whole grains ( pasta,Bread)
1 serving good Fats
And remember drink half you weight in oz of water each day.
This can be one of the easiest food programs to follow.
when eating a meal think of your plate as a pie.
1/3-protien
2/3-vegetables
stick with this program and the extra pounds should slide off.
Also make sure you take 1 day a week to eat what ever you want.
This program will bring you all the weightloss you desire.
It will take a little work in the begining but it will be worth it.
Favorite Chicken Recipe
3lbs chicken breast
1/3 cup Teriyaki Sauce
1 tablespoon minced garlic
5 dashes of Ms Dash seasoning
1/3 cup red wine
Chop chicken into bite size squares
cook in WOK or large frying pan
add Garlic
add Red Wine
Teriyaki Sauce
Ms Dash
Cook until done.
This should be enough for 12 servings
1 Night make chicken Quesadillas
1 night make chicken,Vegetables and whole wheat pasta
1 night chicken,Broccolli over Brown rice.
The options are endless
If you have any other ideas let me know.
If you know someone who would be interested in this post please pass it on
Dave
With our next bootcamp starting a week from today I figured that we would talk about the nutrtion component of getting in shape.
Some of you may remember my post on my 4-3-2-1 Rule. If not here it is again.
4 servings fruits and vegetables
3 servings protein ( 3oz each)
2 servings whole grains ( pasta,Bread)
1 serving good Fats
And remember drink half you weight in oz of water each day.
This can be one of the easiest food programs to follow.
when eating a meal think of your plate as a pie.
1/3-protien
2/3-vegetables
stick with this program and the extra pounds should slide off.
Also make sure you take 1 day a week to eat what ever you want.
This program will bring you all the weightloss you desire.
It will take a little work in the begining but it will be worth it.
Favorite Chicken Recipe
3lbs chicken breast
1/3 cup Teriyaki Sauce
1 tablespoon minced garlic
5 dashes of Ms Dash seasoning
1/3 cup red wine
Chop chicken into bite size squares
cook in WOK or large frying pan
add Garlic
add Red Wine
Teriyaki Sauce
Ms Dash
Cook until done.
This should be enough for 12 servings
1 Night make chicken Quesadillas
1 night make chicken,Vegetables and whole wheat pasta
1 night chicken,Broccolli over Brown rice.
The options are endless
If you have any other ideas let me know.
If you know someone who would be interested in this post please pass it on
Dave
Tuesday, October 6, 2009
CARDIO TEST
Hey Gang,
I want to congradulate 4 awesome campers for crankin the Cardio Test today.
Leslie,Jane,Lea, and Mat deserve a High 5 for a smokin job on this test today. The Cardio Test included:
60 Jumping jacks
10 spiderman push-ups each leg
10 spiderman climbs each leg
45 second squat hold
10 lunges each foot
60 Sec plank
30 sec Running High Knees
10 Squat Thrusts
This circuit was completed nonstop with 2 min rest inbetween circuits.
They completed this Cardio Circuit 3 times in under an hour.
This is an amazing feat which could not have been accomplished 3 weeks ago by any stretch of the imagination. Great Job Gang.
If you like give this test a try and see if you can crank it like they did.
REMINDER:
Just a reminder the next session starts October 19th. We hope to see many of you return. Returning campers get a 10% discount and if you bring 2 friends your camp is free. How's that for incentive? Sales pitch over.
RECIPE OF THE WEEK
TALAPIA ON THE GRILL
1LB TALAPIA
1/2 RED PEPPER CHOPPED SMALL
1/2 GREEN PEPPER CHOPPED SMALL
1 TABLESPOON MINCED GARLIC
1/4 CUP CHOPPED MUSHROOMS
PINCH OF PARSLEY
SPINKLE OF CUMIN
SPLASH OF EVOO
MIX INGREDIENTS TOGETHER
CUT FISH IN 1/4's
BRUSH FISH AND WRAP IN ALUMINIUM FOIL
THROW ON GRILL
5MIN ON EACH SIDE
SERVE OVER BROWN RICE
CRACK OPEN A BEER OR A GLASS OF RED WINE AND ENJOY
I want to congradulate 4 awesome campers for crankin the Cardio Test today.
Leslie,Jane,Lea, and Mat deserve a High 5 for a smokin job on this test today. The Cardio Test included:
60 Jumping jacks
10 spiderman push-ups each leg
10 spiderman climbs each leg
45 second squat hold
10 lunges each foot
60 Sec plank
30 sec Running High Knees
10 Squat Thrusts
This circuit was completed nonstop with 2 min rest inbetween circuits.
They completed this Cardio Circuit 3 times in under an hour.
This is an amazing feat which could not have been accomplished 3 weeks ago by any stretch of the imagination. Great Job Gang.
If you like give this test a try and see if you can crank it like they did.
REMINDER:
Just a reminder the next session starts October 19th. We hope to see many of you return. Returning campers get a 10% discount and if you bring 2 friends your camp is free. How's that for incentive? Sales pitch over.
RECIPE OF THE WEEK
TALAPIA ON THE GRILL
1LB TALAPIA
1/2 RED PEPPER CHOPPED SMALL
1/2 GREEN PEPPER CHOPPED SMALL
1 TABLESPOON MINCED GARLIC
1/4 CUP CHOPPED MUSHROOMS
PINCH OF PARSLEY
SPINKLE OF CUMIN
SPLASH OF EVOO
MIX INGREDIENTS TOGETHER
CUT FISH IN 1/4's
BRUSH FISH AND WRAP IN ALUMINIUM FOIL
THROW ON GRILL
5MIN ON EACH SIDE
SERVE OVER BROWN RICE
CRACK OPEN A BEER OR A GLASS OF RED WINE AND ENJOY
Friday, October 2, 2009
MEDITERRANEAN DIET WILL ADD YEARS TO YOUR LIFE
The Mediterranean Diet consists of large intakes of vegetables. legumes,fruits and cereals.Moderate intake of fish,low consumption of saturated fats but high consumption of unsaturated fates such as EVOO and a moderate intake of alcohol, mostly wine. This type of diet according to recent studies will add years to your life.
The latest study involved 74,000 healthy men and women aged 50 and above living in 9 european countries. Info on diet,lifestyle,medical history,physical activity and other relevant activities were recorded.
Adherence to a Mediterranean diet which relies on plant foods an unsaturated fats is associated with a significantly longer life expectancey an may be specifically benefical to people who hit middle age.
This just means that people should watch their intake of saturated fats while adding fruits, nuts and vegetables to their diet on a regular basis. Making these small changes in your eating habits will give you a better quality of life and help you become part of the group that will reach the ripe old age of 100.
Recipe of the Week
Garbanzo Bean ( chick pea) Salad
2 cans Garbanzo Beans
2 medium tomatoes
2 tsps minced garlic
1 large carrot chopped
1/3 cucumber sliced
1/2 red pepper
1/2 green pepper
1/8 cup feta cheese
1/4 pound chicken breast cooked
1 cup barilla whole wheat pasta
1 splash extra virgin olive oil
1 splash balsamic vinager
Combine ingredients and chill
Prep time 20 min
Serves 6
Give it a try
Great to make ahead of time and stick in the fridge.
The latest study involved 74,000 healthy men and women aged 50 and above living in 9 european countries. Info on diet,lifestyle,medical history,physical activity and other relevant activities were recorded.
Adherence to a Mediterranean diet which relies on plant foods an unsaturated fats is associated with a significantly longer life expectancey an may be specifically benefical to people who hit middle age.
This just means that people should watch their intake of saturated fats while adding fruits, nuts and vegetables to their diet on a regular basis. Making these small changes in your eating habits will give you a better quality of life and help you become part of the group that will reach the ripe old age of 100.
Recipe of the Week
Garbanzo Bean ( chick pea) Salad
2 cans Garbanzo Beans
2 medium tomatoes
2 tsps minced garlic
1 large carrot chopped
1/3 cucumber sliced
1/2 red pepper
1/2 green pepper
1/8 cup feta cheese
1/4 pound chicken breast cooked
1 cup barilla whole wheat pasta
1 splash extra virgin olive oil
1 splash balsamic vinager
Combine ingredients and chill
Prep time 20 min
Serves 6
Give it a try
Great to make ahead of time and stick in the fridge.
Thursday, September 17, 2009
TV COMMERCIAL WORKOUT
Hey Gang,
Alot of people complain the never have time to workout but they spend hours in front of the TV. If you are one of these people you can do the TV Commercial workout. This will enable you to still watch TV and not have the guilt of being a couch potato.
This workout is simple and easy to do. Essentially you are doing 2 min intervals. The average commercial time is 2-4 mins. Most people cannot sustain an exercise for that long. You can do the following exercises for as long as you can while the commercials are on. Most hour shows have about six commercial breaks. Do the exercises in the order that they are listed.
a)prisoner squat(hands behind head)
b)diamond pushup ( fingers together form a diamond)
c)foward lunge
d)rear lunge
e) Regular p-up from your knees as many as possible
f)supermans
These exercises work almost your whole body and you arent stuck on the couch. Have your kids give this a try next time they are in fornt of the tube or give it a shot your self. Leave a comment and let me know what you think.
See you in camp
Nothing Tastes Better Than Being In Shape Feels.
Dave
Alot of people complain the never have time to workout but they spend hours in front of the TV. If you are one of these people you can do the TV Commercial workout. This will enable you to still watch TV and not have the guilt of being a couch potato.
This workout is simple and easy to do. Essentially you are doing 2 min intervals. The average commercial time is 2-4 mins. Most people cannot sustain an exercise for that long. You can do the following exercises for as long as you can while the commercials are on. Most hour shows have about six commercial breaks. Do the exercises in the order that they are listed.
a)prisoner squat(hands behind head)
b)diamond pushup ( fingers together form a diamond)
c)foward lunge
d)rear lunge
e) Regular p-up from your knees as many as possible
f)supermans
These exercises work almost your whole body and you arent stuck on the couch. Have your kids give this a try next time they are in fornt of the tube or give it a shot your self. Leave a comment and let me know what you think.
See you in camp
Nothing Tastes Better Than Being In Shape Feels.
Dave
Sunday, September 13, 2009
NUTRTION MADE EASY
Hey gang,
This is just a short post to show you how easy a good nutrition plan is to follow. My 4-3-2-1 concept is easy to follow and then on the weekends eat what you desire. Normal portions and your metabolism will wakeup and start speeding along
4-3-2-1 Rule
4 Servings a day of fruits and vegetables(Hint 8oz of V8 is 2 servings
3 Servings a day of protein (Meat,Poultry,fish,legumes etc)
2 Servings a day of whole grains (wheat pasta,whole wheat bread,etc)
1 Serving a day of extra fat or 1 drink.
Follow this way of eating and you will wonder where the pounds went. For help go online and look at glycemic index to help you make the best fruit and vegetable choices.
Tomorrow starts our next session. If you a returning Welcome back. If you a a newbee welcome aboard.
See you in the AM
This is just a short post to show you how easy a good nutrition plan is to follow. My 4-3-2-1 concept is easy to follow and then on the weekends eat what you desire. Normal portions and your metabolism will wakeup and start speeding along
4-3-2-1 Rule
4 Servings a day of fruits and vegetables(Hint 8oz of V8 is 2 servings
3 Servings a day of protein (Meat,Poultry,fish,legumes etc)
2 Servings a day of whole grains (wheat pasta,whole wheat bread,etc)
1 Serving a day of extra fat or 1 drink.
Follow this way of eating and you will wonder where the pounds went. For help go online and look at glycemic index to help you make the best fruit and vegetable choices.
Tomorrow starts our next session. If you a returning Welcome back. If you a a newbee welcome aboard.
See you in the AM
Wednesday, September 9, 2009
FIRE UP YOUR METABOLISM WITH 6 SMALL MEALS
Hey Gang I hope all is well and that fitness is still a part of your life.
Today I want to talk about the benefit of numerous small meals through out the day. When you eat small meals every 2 to 3 hours your body gets conditioned to burn calories faster and more productively. The body learns that every few hours fuel will be sent to the cells. This tells the body that it must burn the exess calories so it can accomodate the new fuel. The best way to do this is to always combine a protein with a complex carb at each meal. These meals dont have to be a sit down gorge fest.
Breakfast can be 1% fat cottage cheese with a nectorine or plum cut up along with some vegetable juice. It could also be oatmeal with wallnuts and dried fruit. Some people like buckwheat pancakes mixed with fruit in the batter. For a mid morning snack you could have a piece of low fat string cheese and an apple or peanuts and celery. There are alot of choices if you remember that a protien always goes with a complex carb. Your regular sit down meals should be 1/3 protein and 2/3 complex card or vegetables. By complex carbs I mean foods that are low on the gylcemic index. You can find a chart on the internet. Eating this way will cause the pounds to drop right off and keep your furnace on high.
I hope this was helpful. Please leave a comment and let me know if you would like more info along these lines.
Biggest Loser Contest Starts Mon Sept 14th sign up for your chance to win $1000.00 amd get in the best shape of your life. Classes are 5:30am and 9:30am to fit anyone's schedule. The way to win the contest is to loose the biggest percentage of Bodyfat over the contest period. Help us help you get in the best shape of your life If you follow our program and dont get results you like we will refund every dime. Weigh ins and bodyfat testing scheduled for Saturday the 12th time to be determined.
Get off the couch and get to camp.
Dave
www.Princetonbootcamps.com
Today I want to talk about the benefit of numerous small meals through out the day. When you eat small meals every 2 to 3 hours your body gets conditioned to burn calories faster and more productively. The body learns that every few hours fuel will be sent to the cells. This tells the body that it must burn the exess calories so it can accomodate the new fuel. The best way to do this is to always combine a protein with a complex carb at each meal. These meals dont have to be a sit down gorge fest.
Breakfast can be 1% fat cottage cheese with a nectorine or plum cut up along with some vegetable juice. It could also be oatmeal with wallnuts and dried fruit. Some people like buckwheat pancakes mixed with fruit in the batter. For a mid morning snack you could have a piece of low fat string cheese and an apple or peanuts and celery. There are alot of choices if you remember that a protien always goes with a complex carb. Your regular sit down meals should be 1/3 protein and 2/3 complex card or vegetables. By complex carbs I mean foods that are low on the gylcemic index. You can find a chart on the internet. Eating this way will cause the pounds to drop right off and keep your furnace on high.
I hope this was helpful. Please leave a comment and let me know if you would like more info along these lines.
Biggest Loser Contest Starts Mon Sept 14th sign up for your chance to win $1000.00 amd get in the best shape of your life. Classes are 5:30am and 9:30am to fit anyone's schedule. The way to win the contest is to loose the biggest percentage of Bodyfat over the contest period. Help us help you get in the best shape of your life If you follow our program and dont get results you like we will refund every dime. Weigh ins and bodyfat testing scheduled for Saturday the 12th time to be determined.
Get off the couch and get to camp.
Dave
www.Princetonbootcamps.com
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