2 INGREDIENTS TO A LONG AND HAPPY LIFE

Dieting and Fitness
When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.

There's a clever little line in the Jimmy Buffet song Fruitcakes when his lady' is lamenting: I treat my body like a temple  You treat yours like a tentI can't help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products. To be completely honest, it is possible to shed pounds through diet alone.

It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren't providing our bodies with the tools it needs to build muscle it doesn't matter how many weights we lift.
When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle.

I've heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts. You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale.

It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week. By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small cheat' during your day, you can make up for it by burning a few more calories than normal in the evening.

This isn't something that should happen often but an occasional occurrence isn't going to make or break your diet. You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.

Diet and exercise,Nutrition,fitness bootcamp,personal training, health and wellness

Finding time to Eat right is easy

How often does this happened to you?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

David Knapp NCSF-MPT-CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267

diet and exercise,personal training, Health and wellness,fitness bootcamp, Healthy eating, education
 

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4 Ingredients to Boost Your Metabolism

Strategies to Boost Metabolism

Grazing

Forget what you’ve been taught. If you want to control your appetite, regulate your blood sugar level to stay energized and alert, and build lean muscle mass, you need to more often, not less. Aim for five to six small- to medium-size meals or snacks each day. That equates to eating, on average, every three hours. Think of yourself as “grazing” all day, instead of sitting down for three massive feedings.

It’s possible to fit in six meals a day regardless of your job or lifestyle. Remember that six “meals” should not be long, sit-down affairs. A few could be, but three of those meals should just be snacks; one or two of which might just be shakes before and after your workout. And since you’re eating more often, your traditional breakfasts, lunches and dinners probably will be lighter.

Benefits:

§  Controlling blood sugar levels improves concentration and helps regulate appetite. If you can do those two things, you’ll be in much better control of your body. After all, having consistent levels of blood sugar gives you consistent energy and makes you feel good, since you’re avoiding huge swings in hunger and mood.

§  Over the course of the day, your mood, concentration, and energy levels go up and down. Aside from the stresses of your day, this is partly a function of your blood sugar levels. When these levels go down there’s a tendency to grab the first food available, and that’s usually not something good for you.

§  Frequent eating is like constantly throwing wood on the fire. Digesting food cranks up your metabolism and burns more calories every time you eat. By not eating often, the fire smolders and dies. A hot fire, on the other hand, burns wood continuously. Those six smaller meals keep the fire hot. And since you know you’ll eat in a few hours, you’re less likely to overeat.

Eat Breakfast

When you wake up in the morning, your metabolism is running at the lowest metabolic rate of the entire day. Basically, your body is running on fumes. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. Your morning shower may wake up your mind, but breakfast wakes up your metabolism.

Build Muscle

Many people try to get thin by not eating. They deprive their bodies of nutrients, and while they might look healthy, they have dangerous blood profiles and a high ratio of fat to lean muscle. Their bodies are what we call “skinny fat”.

The last thing you want to do is lose lean mass. After all, you train hard to build muscle, which produces power, stabilizes joints, promotes movement, and is critical for optimal performance throughout life, not to mention on the athletic field. Moreover, the average person loses a pound of lean mass per year, so it’s imperative to take action to maintain your muscle.

What’s more, every pound of muscle you pack on requires approximately 20 additional calories. So add muscle and more of your food will go towards sustaining your physique.

If you don’t eat often, the most readily available substance for the body to consume is muscle. There’s a misconception that the body first eats away its fat. But the body is remarkably resistant to fat loss and will turn to its lean muscle first, a process known as catabolism, keeping stored body fat in reserve as long as necessary. In other words, eating less often can actually waste muscle.

Fuel with Protein

You should include a lean protein source with every meal. Protein has the highest “thermic effect” of all the macronutrients. To use the analogy that frequent eating is like throwing wood on a fire, when you eat protein, it is like throwing lighter fluid onto that fire. So include a lean protein source with every meal to get a little extra burst of metabolic Power

exercise,diet,health and wellness,education,fitness,personal training,group fitness training,

David Knapp NCSF-CPT,CNS

www.PrincetonBootCamps.com

princetonbootcamps@yahoo.com

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,