Princeton Adventure Bootcamp

BOOSTING YOUR METAOLISM MADE EASY

2017-05-04T14:14:00.002-04:00

How To Increase Metabolism Easily, Effectively, and Long Term

We all know someone who seemingly never stops eating, is always hungry, and never seems to gain a pound. Then there are others who are less fortunate who seem to gain weight just by looking at a serve of pasta. What’s going on? Well it all basically comes down to metabolism. Your metabolism is simply the manner in which your body burns up energy. Someone with a higher resting metabolism is going to burn more calories while watching TV than someone with a slower metabolism. However, all is not lost. Read on for some simple tips on how to increase metabolism.

Eat protein. Breaking down the energy from high quality low fat protein source requires the body to use more energy than to break down the energy from sugar or fat. Incorporating small serves of eggs, fish, lean poultry and lean beef with each meal will force your body’s metabolism to increase.

Incorporate high fiber into your meals such as fresh fruits and vegetables. Not only will the fiber leave you feeling fuller, but your body’s metabolism will have to speed up to try and break down the fiber.

Add muscle to your physique. The more muscle tone you have, the more calories your body will burn each and every day. Yet another great reason to hit the gym.

Sleep well. Lack of sleep can wreak havoc with your metabolism. If you want to increase your metabolism getting a good night’s sleep would have to be one of the easiest ways.

Small snacks often. OK, first up, we mean healthy snacks, not pizza and beer 5 times daily! We also don’t mean for you to eat 5-6 huge meals daily. Rather, look at what you currently eat in a day and divide this amount into 5 smaller meals rather than 3 big meals. Eating every 2-3 hours stops the body from going into starvation mode and keeps your metabolism really buzzing along.

Omega-3 Fatty Acids. Research has shown that including 300mg daily of the omega-3 fatty acids DHA and EPA together will enable your body to increase fat burning hormones and decrease the fat storage hormones. The results? A possible surge in metabolism by up to 400 calories daily (according to researchers from the University of Western Ontario.)

Exercise effectively. Multiple muscle exercises will speed up your metabolism, not singular, as is mentioned in the truth about six pack abs book. High intensity interval training (HIIT) is an extremely effective method for revving up your metabolism and burning calories for hours afterwards (known as afterburn). For further information on HIIT you may like to read this article. Incorporating heavier than normal weights in your routine can also boost your metabolism, as your body will have to work harder to repair all those tiny muscle tears.

Get moving. Keep yourself on the move. Toss away the remote and force yourself off the couch. Take the stairs. Ride a bike instead of driving. Take your kids to a park or play with them in the yard. Walk to the corner store instead of driving. The more you move around, the more calories your body is forced to burn and the faster your metabolism will run.

Conclusion.

Boosting your metabolism can be achieved simply and effectively. Smarter eating and exercising, along with adequate quality sleep and the inclusion of fish oils on a daily basis can dramatically burn more calories

David Knapp NCSF-MCPT,CNS

dekfitness2014@gmail.com

WANT TO GET HEALTHY, TAKE A NAP

2017-04-18T09:02:00.001-04:00

Want to get Healthy? Take a Nap!
How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”? Probably not very often. Feeling sluggish seems to be the new normal. In fact, according to the National Sleep Foundation, it is the new normal: most Americans are sleep-deprived. But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling: it could be seriously harming your health.
Why aren’t we sleeping?
Centuries ago, it was common for people to sleep 8 to 9 hours each day. But now, only about 25% of Americans get 8 or more hours of sleep. The reasons we are not sleeping are many. We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to department stores.
We are working long hours, transporting our kids to activities, trying to make time for friends and fitness and entertainment. When the heat is on, the first thing to go is usually sleep. And it’s usually not even a conscious decision to skimp on sleep-we just get in bed a little later most nights, because we are so pressed and pushed.
But even when we get into bed, we aren’t guaranteed sleep. The National Sleep Foundation reports that 60% of Americans have sleep problems. That means more than half of us struggle to sleep. And it is taking its toll.
Dangers of sleep deprivation
"The foundations of good health are good diet, good exercise and good sleep, but two out of three doesn't get you there,"1
-- Dr. Anne Calhoun, neurology professor, University of North Carolina.
Eating healthily and getting plenty of exercise are not enough to make up for the danger that sleep deprivation poses to your health. Adults need around 8 hours of sleep each night, although some studies indicate that as little as 7 and one-half hours can be sufficient. Getting less than that can have serious consequences:
Risk of Cardiovascular Disease: If you get less than 6 hours of sleep each night and have disturbed sleep, you have a 48% greater risk of developing or dying from heart disease and a 15% greater risk of developing or dying from a stroke.2 Lack of sleep can cause high blood pressure, blocked arteries, stroke, kidney disease and dementia.

Obesity: Sleep shortage is directly linked to obesity. When you don’t get enough sleep, two powerful hormones that control hunger are disrupted. The result is that you feel hungrier and have fewer sensations of feeling “full.”

But without enough sleep you will also feel more stressed, which encourages the production of the hormone cortisol in your body. This hormone causes you to crave high-carbohydrate foods such as potato chips and brownies, and then deposits those carbs as fat around your belly—the most dangerous place to store fat.

Pre-diabetes is also a risk for those who don’t get enough sleep. Trying to get by on less than 6 hours of sleep per night can cause impaired glucose tolerance.

Compromised immune system: Why is it that two people can be exposed to the same germs, but only one of them gets sick? The reason is the immune system. If your immune system is functioning well, you can ward off many illnesses. But if something happens to compromise your immune response, you will be vulnerable to infections, bacteria, viruses, and even some autoimmune diseases such as arthritis and asthma.

When you do not get enough sleep, your immune system becomes stressed and compromised. You actually have a decrease in white blood cells, and those that remain are less active. The result is that you will get sick more often.

Impaired exercise performance: As if the threat of heart disease, obesity and immune suppression weren’t enough, lack of sleep can negatively impact your fitness efforts. It’s not uncommon for people to struggle to maintain their normal level of workout intensity when they are sleep deprived. You just won’t have the energy to push through. Also, your muscles repair and rebuild while you sleep: if you don’t allow your body this recovery time, you will be at a significant disadvantage during your next workout.
Make time for sleep
The truth is, if you don’t make time now for adequate sleep, you will likely be forced in the future to make time for illness. It may take significant effort to arrange your schedule and priorities to carve out time for more sleep, but the payoff will be increased health, energy and productivity!
Ready for a nap?
Sources:
1http://www.cbc.ca/news/health/story/2010/12/02/f-sleep-tips.html
2http://www.guardian.co.uk/lifeandstyle/2011/feb/09/dangers-sleep-

DAVID KNAPP NCSF-MCPT,CNS
dekfitness2014@gmail.com

OVER COMING WINTER WEIGHTGAIN

2017-04-08T10:09:00.002-04:00

How to Overcome Winter Weight Gain
Today, we’re taking a hard look at winter weight gain. It’s a common problem—people tend to pack on a few pounds during the winter months.
But we want to fight back, and we hope you will join us. Let’s get after this now, while winter is still in full force. We’ll have less to deal with when the warm breezes start blowing!
The good, the bad…and the solution
Although winter weight gain varies from person to person, research shows the average gain to be five to seven pounds! Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression. But most of us can’t blame winter depression for our tendency to pick up extra weight during the winter months.
So, why does winter weight gain happen? According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center, it happens because we eat more and move less during the winter months1.
This is bad news and good news. It is bad news because it would be kind of nice if we could blame our cold-weather corpulence on something exotic like the jet stream cycle and waddle off for another espresso.
But it is good news because we can do something about it. We don’t have to greet spring with softer middles and tighter clothes. So let’s celebrate leap year by tackling winter weight gain with our weapon of choice here at Fitness Revolution: discipline.
Hour of decision
According to Merriam-Webster, discipline is a “rule or system of rules governing conduct or activity2.” This is perfect. In order to fight winter weight gain, we have to discipline ourselves to follow some rules.
Here we go…
1. Banned language: For the next several weeks, do not allow yourself to say, “Just this once.” If you pay close attention, a ‘just this once’ situation comes up practically every day. You go to a retirement party. You take spouse out for a birthday dinner. Someone brings a meal by your house because you’ve been sick. Your co-worker brings in the leftover pizza from last night’s party. Your child has leftover Valentine’s Day candy. You have to say no every single time. Otherwise, you will never get ahead.
Just grit your teeth, resist what others are having and make good food choices. I’m not saying it is easy. I am saying it is necessary.
2. Plan your occasional splurge, and do not deviate from the plan. Unending deprivation is never a good idea, but you have to be intentional about the time, place and food that you let yourself splurge on.
Love the hot wings at your favorite restaurant? Then let’s make a deal. Eat clean for ten days. No cheating. And then at the end of those ten days, go have the wings. Guilt free. Just enjoy them. Then set the next goal. But you are not allowed to deviate from your plan in the meantime.
If you do, you lose the wings.
Don’t waste your fun calories on something that doesn’t compare to those wings!
3. Keep moving. Exercise is not an optional activity. Now more than ever you have to get your body in motion. Exercise is very effective at preventing weight gain—and that is what we’re after right now. Don’t even worry so much about losing pounds; just work to keep the winter scale-creep from happening to you. Try to get some cardio in at least six days a week.
Remember: spring is coming. Let’s be ready for it, and leave winter weight gain behind.

DAVID KNAPP NCSF-MCPT

dekfitness2014@gmail.com

FIT TEST

2016-06-21T13:53:00.000-04:00

I know someone who can bench press 500 pounds, but gets exhausted when

he carries groceries up the stairs. #ThatsNOTwhyyoulift

C'mon, let's leave the bench press contests for another day.

Here are 3 fitness tests to go after with tenacity if you find

yourself in a rut or want to know your starting point...

Fitness Test # 1 - The Core Test

Can you hold a plank for a full 2 minutes?

I'm talking about maintaining those abs braced hard, not letting

your hips sag AT ALL. Can't hold it for 2 minutes? Let's get that

core stronger. Add in these moves 2-3 times a week into your routine...

Spiderman Climbs

Mountain Climbers (at a SLOW pace)

X-Body Mountain Climbers

Ab Wheel Rollouts

Hand Walk-outs

Variety of Planks

High-Rep DB Rows

etc., etc.

Here's an ab finisher you can plug into your routine twice a

week to improve your core strength and endurance (while building

a bullet-proof back).

It's not fancy - VERY simple.

Do the following superset 3 times, resting for 30 seconds after

each superset.

Ab Wheel or Stability Ball Rollouts (10)

Spiderman Climb (8/side)

Then rest 1 minute followed by ONE plank to failure. Try to improve

your time each week on the plank.

Fitness Test # 2 - Bodyweight Squat Test

This will test lower body muscular endurance.

Sit on a chair with your knees bent, feet flat on the floor just

outside shoulde our legs should show a 90-degree angle.

Stand up.

Sit back down until you're on the chair or bench.

Repeat as many times as you can using just your legs (no hands

on your knees for leverage). Once you can't keep a tempo of taking

1 second to come up and 2 seconds to lower yourself, you're done.

You should be able to squat your age.

Not there yet? No problem. Here's how to fix it...

You might have muscular imbalances. Start doing single leg

work like a variety of lunges, split squats and the evil Bulgarian

Split Squats. Replace your normal squats with one of those.

If you're behind a desk all day, then focus on bringing your

knees out to the sides as you lower yourself into a bodyweight squat.

You have tight hips and you need to unlock those.

Fitness Test # 3 - The Pushup Test

You guessed it - you'll be testing your upper body muscular

endurance. Your pushing muscles allow you to... push stuff.

#MindBlown

It's simple... Do as many pushups as you can (your chest needs to

be only about 2-3 inches from the floor for it to count). Use a tempo

of 1 second to go down and 1 second to come up. Once you break that

tempo, you're done.

Also - keep those elbows tucked (you'll save your shoulders).

How did you do? You should be able to do at least 40 if you are excellent shape

Don't measure up?

It's simple - practice pushups. That, and include a variety of DB

Chest Presses into your program, focusing on the eccentric

(lowering) phase.

Take the DB Chest Press for example. Take about 5 seconds to

lower the weight and one second to press it up. This will tax your

muscles more, while building up endurance.

The same goes for pushups - focus on eccentric pushups. So take

about 4 seconds to lower yourself, and one second to come up.

You'll jack up your endurance while at the same time, fry your

abs. You're very welcome.

Have fun with those tests and remember - you don't have to become

a legend with all of them. Focus on one goal at a time.

Challenge yourself leaner and get out of your rut

personal training,fitness,diet and exercise,health and wellness,fit test,

DAVID KNAPP NCSF-MCPT,CNS

princetonbootcamps@yahoo.com

FIT TEST

2016-06-21T13:48:00.003-04:00

I know someone who can bench press 500 pounds, but gets exhausted when

he carries groceries up the stairs. #ThatsNOTwhyyoulift

C'mon, let's leave the bench press contests for another day.

Here are 3 fitness tests to go after with tenacity if you find

yourself in a rut or want to know your starting point...

Fitness Test # 1 - The Core Test

Can you hold a plank for a full 2 minutes?

I'm talking about maintaining those abs braced hard, not letting

your hips sag AT ALL. Can't hold it for 2 minutes? Let's get that

core stronger. Add in these moves 2-3 times a week into your routine...

Spiderman Climbs

Mountain Climbers (at a SLOW pace)

X-Body Mountain Climbers

Ab Wheel Rollouts

Hand Walk-outs

Variety of Planks

High-Rep DB Rows

etc., etc.

Here's an ab finisher you can plug into your routine twice a

week to improve your core strength and endurance (while building

a bullet-proof back).

It's not fancy - VERY simple.

Do the following superset 3 times, resting for 30 seconds after

each superset.

Ab Wheel or Stability Ball Rollouts (10)

Spiderman Climb (8/side)

Then rest 1 minute followed by ONE plank to failure. Try to improve

your time each week on the plank.

Fitness Test # 2 - Bodyweight Squat Test

This will test lower body muscular endurance.

Sit on a chair with your knees bent, feet flat on the floor just

outside shoulde our legs should show a 90-degree angle.

Stand up.

Sit back down until you're on the chair or bench.

Repeat as many times as you can using just your legs (no hands

on your knees for leverage). Once you can't keep a tempo of taking

1 second to come up and 2 seconds to lower yourself, you're done.

Here's a chart showing where you should be:

Not there yet? No problem. Here's how to fix it...

You might have muscular imbalances. Start doing single leg

work like a variety of lunges, split squats and the evil Bulgarian

Split Squats. Replace your normal squats with one of those.

If you're behind a desk all day, then focus on bringing your

knees out to the sides as you lower yourself into a bodyweight squat.

You have tight hips and you need to unlock those.

Fitness Test # 3 - The Pushup Test

You guessed it - you'll be testing your upper body muscular

endurance. Your pushing muscles allow you to... push stuff.

#MindBlown

It's simple... Do as many pushups as you can (your chest needs to

be only about 2-3 inches from the floor for it to count). Use a tempo

of 1 second to go down and 1 second to come up. Once you break that

tempo, you're done.

Also - keep those elbows tucked (you'll save your shoulders).

Here's where you stand:

Don't measure up?

It's simple - practice pushups. That, and include a variety of DB

Chest Presses into your program, focusing on the eccentric

(lowering) phase.

Take the DB Chest Press for example. Take about 5 seconds to

lower the weight and one second to press it up. This will tax your

muscles more, while building up endurance.

The same goes for pushups - focus on eccentric pushups. So take

about 4 seconds to lower yourself, and one second to come up.

You'll jack up your endurance while at the same time, fry your

abs. You're very welcome.

Have fun with those tests and remember - you don't have to become

a legend with all of them. Focus on one goal at a time.

Challenge yourself leaner and get out of your rut

r-width apart. Y

PREVENT IMPULSE EATING : HEALPFUL TIPS

2016-06-18T11:51:00.001-04:00

Prevent Impulse Eating: Helpful Tips

It’s happened to all of us. You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.

Bottom line: you have to eat. Now!

As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.

And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.

It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

Emergency Preparedness

The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started.

· Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)

· Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.

· Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!

· Nut butters. Cashew, almond, peanut...find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.

· Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.

· Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.

· Water. You have to drink water.

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.

The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.

Here are some tips to help you set up your food kit for ease and speed.

· Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.

· Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.

· Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.

· A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.

· Water bottle. You need something to store a lot of water in.

Now do it

You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.

All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it.

The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.

DAVID KNAPP NCSF-MCPT,CNS

dekfitness@yahoo.com

princetonbootcamps@YAHOO.COM

FIVE RULES TO A MORE PRODUCTIVE WORKOUT

2016-03-23T13:55:00.002-04:00

Five Rules To A Better Workout

If you want to start doing workouts that will create lasting fat burn, better muscle definition, and contribute to lifelong health, you must start applying the five workout rules below when going through your workouts.

These five rules were created after years of experience, research, and testing to figure out not only what works best when it comes to burning fat, but what workouts are best for your body.

Applying these rules to your workouts will boost fat burning, muscle definition, and overall health. If you are serious about changing the way you look, start following these rules:

1. The more intense your workouts, the better:

You have heard me say this before, and you will hear me say it again. The more intense your workouts are, the more fat you will burn. The “fat burning zone” is a way of the past. Study after study has proven high intensity workouts are superior to long slow cardio.

In a study done by Experimental Biology, researchers found that maximal fat utilization occurs at an intensity near anaerobic threshold. This essentially means, the more intense your workout is, the more fat you will burn.

2. Activate as many muscles as possible:

While doing isolated exercises may give you that burning sensation or “the pump” as bodybuilders call it, the real fat burning comes when you activate as many different muscles with each exercise you do.

For example, doing a barbell squat will burn fat more calories than doing a leg extension.

Plus, compound movements will also help you gain strength faster and build lean muscle easier.

Isolated exercises do have a time and place but when looking to burn the most fat, stick to compound movements!

3. Keep your workouts to no longer than 30-60 minutes

Back in college, my coach forced me to keep my resistance workouts to no longer than 60 minutes. The reason for this was he said our brains start to lose focus after the 60-minute mark. Later, as I did some of my own research I found it to be true. Not only that, but I also discovered that workouts lasting longer than 60 minutes can have a negative effect on fat burning!

Here is the quick breakdown of how our body responds during workouts:

Start of the workout: Our bodies naturally start producing testosterone as we engage in intense exercise (remember, testosterone is a good thing, even for women. It keeps us strong, lean, and healthy!)
15 minutes into the workout: Our bodies are still producing testosterone, which allows us to burn fat and get lean.
30 minutes into the workout: Testosterone peaks at the 30 minute mark.
45 minutes into the workout: Focus decreases, and testosterone levels start dropping down to baseline.
60+ minutes into the workout: Our bodies start producing less testosterone and start producingmore cortisol which can lead to increased fat storage and will hurt lean muscle growth.

As you can see, testosterone levels peak at the 30 minute mark which means you will get the most out of your workouts when staying in that time frame. A few minutes here or there, won’t make a huge difference but a workout lasting over 60 minutes will actually cause you to store fat because of the increase in cortisol (also known as the fat storing hormone!)

In short, keep your workouts to 30 minutes and no longer than 60 minutes.

4. Include sprints 2-3 times per week

Sprints are the most powerful physique shaping workout on the planet. As was stated earlier, the closer you work to you anaerobic threshold, the better. Sprints are the prime definition for working near or at that threshold.

Sprints will directly target eliminating stomach fat, and is a workout that makes your abs “pop”. Plus, it increases testosterone and Growth Hormone which both play a vital role in keeping us lean and healthy.

5. Walk daily

The more time you spend walking, the less time you spend sitting. Instead of spending hours at the gym working out, a far more beneficial approach would be to workout 3-5 times per week for 20-30 minutes, then walk 30-60 minutes daily out in the sunshine.

Walking will help burn fat, plus you will get your daily dose of Vitamin D which is something we all need!

If you want to start burning more fat, get leaner, and improve your overall health, start applying these five rules into your weekly workouts. Keep you workouts simple, intense, and short and watch as your results start to soar!

DAVID E KNAPP NCSF-MCPT,CNS

PRINCETONBOOTCAMPS@YAHOO.COM

WANT TO GET HEALTHY? TAKE A NAP

2016-03-01T11:26:00.002-05:00

Want to get Healthy? Take a Nap!

How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”? Probably not very often. Feeling sluggish seems to be the new normal. In fact, according to the National Sleep Foundation, it is the new normal: most Americans are sleep-deprived. But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling: it could be seriously harming your health.

Why aren’t we sleeping?

Centuries ago, it was common for people to sleep 8 to 9 hours each day. But now, only about 25% of Americans get 8 or more hours of sleep. The reasons we are not sleeping are many. We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to department stores.

We are working long hours, transporting our kids to activities, trying to make time for friends and fitness and entertainment. When the heat is on, the first thing to go is usually sleep. And it’s usually not even a conscious decision to skimp on sleep-we just get in bed a little later most nights, because we are so pressed and pushed.

But even when we get into bed, we aren’t guaranteed sleep. The National Sleep Foundation reports that 60% of Americans have sleep problems. That means more than half of us struggle to sleep. And it is taking its toll.

Dangers of sleep deprivation

"The foundations of good health are good diet, good exercise and good sleep, but two out of three doesn't get you there,"¹

-- Dr. Anne Calhoun, neurology professor, University of North Carolina.

Eating healthily and getting plenty of exercise are not enough to make up for the danger that sleep deprivation poses to your health. Adults need around 8 hours of sleep each night, although some studies indicate that as little as 7 and one-half hours can be sufficient. Getting less than that can have serious consequences:

· Risk of Cardiovascular Disease: If you get less than 6 hours of sleep each night and have disturbed sleep, you have a 48% greater risk of developing or dying from heart disease and a 15% greater risk of developing or dying from a stroke.² Lack of sleep can cause high blood pressure, blocked arteries, stroke, kidney disease and dementia.

· Obesity: Sleep shortage is directly linked to obesity. When you don’t get enough sleep, two powerful hormones that control hunger are disrupted. The result is that you feel hungrier and have fewer sensations of feeling “full.”

But without enough sleep you will also feel more stressed, which encourages the production of the hormone cortisol in your body. This hormone causes you to crave high-carbohydrate foods such as potato chips and brownies, and then deposits those carbs as fat around your belly—the most dangerous place to store fat.

Pre-diabetes is also a risk for those who don’t get enough sleep. Trying to get by on less than 6 hours of sleep per night can cause impaired glucose tolerance.

· Compromised immune system: Why is it that two people can be exposed to the same germs, but only one of them gets sick? The reason is the immune system. If your immune system is functioning well, you can ward off many illnesses. But if something happens to compromise your immune response, you will be vulnerable to infections, bacteria, viruses, and even some autoimmune diseases such as arthritis and asthma.

When you do not get enough sleep, your immune system becomes stressed and compromised. You actually have a decrease in white blood cells, and those that remain are less active. The result is that you will get sick more often.

· Impaired exercise performance: As if the threat of heart disease, obesity and immune suppression weren’t enough, lack of sleep can negatively impact your fitness efforts. It’s not uncommon for people to struggle to maintain their normal level of workout intensity when they are sleep deprived. You just won’t have the energy to push through. Also, your muscles repair and rebuild while you sleep: if you don’t allow your body this recovery time, you will be at a significant disadvantage during your next workout.

Make time for sleep

The truth is, if you don’t make time now for adequate sleep, you will likely be forced in the future to make time for illness. It may take significant effort to arrange your schedule and priorities to carve out time for more sleep, but the payoff will be increased health, energy and productivity!

Ready for a nap?

Sources:

¹http://www.cbc.ca/news/health/story/2010/12/02/f-sleep-tips.html

²http://www.guardian.co.uk/lifeandstyle/2011/feb/09/dangers-sleep-deprivation

DAVID KNAPP NCSF-MCPT,CNS

princetonbootcamps@yahoo.com

FITNESS TEST HOW WELL DID YOU DO?

2016-02-03T12:21:00.002-05:00

I know someone who can bench press 500 pounds, but gets exhausted when

he carries groceries up the stairs. #ThatsNOTwhyyoulift

C'mon, let's leave the bench press contests for another day.

Here are 3 fitness tests to go after with tenacity if you find

yourself in a rut or want to know your starting point...

Fitness Test # 1 - The Core Test

Can you hold a plank for a full 2 minutes?

I'm talking about maintaining those abs braced hard, not letting

your hips sag AT ALL. Can't hold it for 2 minutes? Let's get that

core stronger. Add in these moves 2-3 times a week into your routine...

Spiderman Climbs

Mountain Climbers (at a SLOW pace)

X-Body Mountain Climbers

Ab Wheel Rollouts

Hand Walk-outs

Variety of Planks

High-Rep DB Rows

etc., etc.

Here's an ab finisher you can plug into your routine twice a

week to improve your core strength and endurance (while building

a bullet-proof back).

It's not fancy - VERY simple.

Do the following superset 3 times, resting for 30 seconds after

each superset.

Ab Wheel or Stability Ball Rollouts (10)

Spiderman Climb (8/side)

Then rest 1 minute followed by ONE plank to failure. Try to improve

your time each week on the plank.

Fitness Test # 2 - Bodyweight Squat Test

This will test lower body muscular endurance.

Sit on a chair with your knees bent, feet flat on the floor just

outside shoulde our legs should show a 90-degree angle.

Stand up.

Sit back down until you're on the chair or bench.

Repeat as many times as you can using just your legs (no hands

on your knees for leverage). Once you can't keep a tempo of taking

1 second to come up and 2 seconds to lower yourself, you're done.

Not there yet? No problem. Here's how to fix it...

You might have muscular imbalances. Start doing single leg

work like a variety of lunges, split squats and the evil Bulgarian

Split Squats. Replace your normal squats with one of those.

If you're behind a desk all day, then focus on bringing your

knees out to the sides as you lower yourself into a bodyweight squat.

You have tight hips and you need to unlock those.

Fitness Test # 3 - The Pushup Test

You guessed it - you'll be testing your upper body muscular

endurance. Your pushing muscles allow you to... push stuff.

#MindBlown

It's simple... Do as many pushups as you can (your chest needs to

be only about 2-3 inches from the floor for it to count). Use a tempo

of 1 second to go down and 1 second to come up. Once you break that

tempo, you're done.

Also - keep those elbows tucked (you'll save your shoulders).

Don't measure up?

It's simple - practice pushups. That, and include a variety of DB

Chest Presses into your program, focusing on the eccentric

(lowering) phase.

Take the DB Chest Press for example. Take about 5 seconds to

lower the weight and one second to press it up. This will tax your

muscles more, while building up endurance.

The same goes for pushups - focus on eccentric pushups. So take

about 4 seconds to lower yourself, and one second to come up.

You'll jack up your endurance while at the same time, fry your

abs. You're very welcome.

Have fun with those tests and remember - you don't have to become

a legend with all of them. Focus on one goal at a time.

Challenge yourself leaner and get out of your rut

David E Knapp NCSF_MCPT

princetonbootcamps@yahoo.com

HOW TO OVERCOME WINTER WEIGHT GAIN

2016-01-26T14:21:00.001-05:00

How to Overcome Winter Weight Gain

Today, we’re taking a hard look at winter weight gain. It’s a common problem—people tend to pack on a few pounds during the winter months.

But we want to fight back, and we hope you will join us. Let’s get after this now, while winter is still in full force. We’ll have less to deal with when the warm breezes start blowing!

The good, the bad…and the solution

Although winter weight gain varies from person to person, research shows the average gain to be five to seven pounds! Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression. But most of us can’t blame winter depression for our tendency to pick up extra weight during the winter months.

So, why does winter weight gain happen? According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center, it happens because we eat more and move less during the winter months¹.

This is bad news and good news. It is bad news because it would be kind of nice if we could blame our cold-weather corpulence on something exotic like the jet stream cycle and waddle off for another espresso.

But it is good news because we can do something about it. We don’t have to greet spring with softer middles and tighter clothes. So let’s celebrate leap year by tackling winter weight gain with our weapon of choice here at Fitness Revolution: discipline.

Hour of decision

According to Merriam-Webster, discipline is a “rule or system of rules governing conduct or activity².” This is perfect. In order to fight winter weight gain, we have to discipline ourselves to follow some rules.

Here we go…

1. Banned language: For the next several weeks, do not allow yourself to say, “Just this once.” If you pay close attention, a ‘just this once’ situation comes up practically every day. You go to a retirement party. You take spouse out for a birthday dinner. Someone brings a meal by your house because you’ve been sick. Your co-worker brings in the leftover pizza from last night’s party. Your child has leftover Valentine’s Day candy. You have to say no every single time. Otherwise, you will never get ahead.

Just grit your teeth, resist what others are having and make good food choices. I’m not saying it is easy. I am saying it is necessary.

2. Plan your occasional splurge, and do not deviate from the plan. Unending deprivation is never a good idea, but you have to be intentional about the time, place and food that you let yourself splurge on.

Love the hot wings at your favorite restaurant? Then let’s make a deal. Eat clean for six days. No cheating. And then at the end of those six days, go have the wings. Guilt free. Just enjoy them. Then set the next goal. But you are not allowed to deviate from your plan in the meantime.

If you do, you lose the wings.

Don’t waste your fun calories on something that doesn’t compare to those wings!

3. Keep moving. Exercise is not an optional activity. Now more than ever you have to get your body in motion. Exercise is very effective at preventing weight gain—and that is what we’re after right now. Don’t even worry so much about losing pounds; just work to keep the winter scale-creep from happening to you. Try to get some cardio in at least six days a week.

Remember: spring is coming. Let’s be ready for it, and leave winter weight gain behind.

Sources

¹http://www.webmd.com/diet/features/5-tips-to-avoid-winter-weight-gain

²http://www.merriam-webster.com/dictionary/discipline

DAVID E KNAPP NCSF-MCPT,CNS

WWW.PRINCETONBOOTCAMPS.COM

WHAT MOTIVATES YOU

2016-01-19T15:02:00.001-05:00

What Motivates You?

The statistics

Brace yourself. According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months. The question is, “Why?” What is it about sticking with a fitness routine that causes so many people abandon it?

The answer? Motivation. They don’t want health and fitness badly enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it.

Your challenge is to find out what motivates you to get serious about fitness and stick with it.

Unlocking your motivation

Dan Napagitano found motivation. Told by his doctors that he was minutes away from a heart attack, Dan decided to fight back. Even though he had not been in a gym in years, He picked up the phone and told me he was serious and determined this time. Dan had been a client of mine before but I had to fire him. I did not want to take his money if he was just going through the motions. I told him call me when your head is in the game.

You do not have to be part of that 50 percent who quit. You can stay committed and finish strong. It is all about finding what motivates you personally.

Here are some possible motivators for you.

1. Do it for your health. Consistent exercise and healthy eating are the two very best things you can do for your health. You will develop a strong, healthy heart, reduce your chances of many cancers, prevent diabetes, keep a sharp mind and resist dementia and avoid many of the common ailments that come with aging. It is possible to age without decay, and the key to this is exercise and eating well.

2. Do it to look better. Appearance isn’t everything, but most of us care how we look. A strong and healthy person just looks good. And it isn’t all physical. Your demeanor will change as you develop the confidence that comes from the discipline of fitness. You will appear more energetic and confident because you will be more energetic and confident!

3. Do it to relieve stress. Really! It isn’t a cliché. Exercising really does cause physical changes in your brain and nervous system that results in feelings of calmness and well-being. In fact, you may get so hooked on the mental benefits of exercise that you will crave it!

4. Do it to be strong. If you have never done focused weight training, then you literally have no idea of the total transformation that you will feel after just a few weeks. There is nothing like bending over to pick something up that normally results in discomfort, strain and even pain, only to find out that it is a piece of cake! And by getting strong now, you reduce your risk of age-related falls and fractures because you have the core strength and balance to keep yourself stable.

It is worth taking the time to discover the powerful motivators in your life. Don’t worry about ‘bribing’ yourself: do what it takes to get yourself moving. Find out what makes sweating worth it. Find out what you want more than that brownie. Your health is at stake; in fact, your very life is at stake. It’s time to transform yourself.

DAVID E. KNAPP NCSF-MCPT-CNS

princetonbootcamps @ yahoo.com

YOU CAN OUT TRAIN A BAD DIET NOT!!!!

2015-12-06T11:45:00.001-05:00

If there is one thing for certain when it comes to fitness, it’s “You Can’t Out Train A Bad Diet”

No matter how many body weight circuits you do, how many hours you spend on the treadmill or many miles you run.

If your diet sucks then you are NEVER going to get the results you are looking for.

And that was so apparent to me when I weighed 200-lbs of Male PMS (Puffy Muscle Syndrome). I hit the gym 6 days a week, but my ate a ton of pasta and went out drinking every weekend and no matter how hard I trained my body never changed.

It wasn’t until I cleaned up my eating, stopped the weekend drinks and cut out the junk that my body rapidly went to 170lbs ripped in less than 5 months.

And after almost 20 years it’s been that way ever since. Remember I talked about making nutrition a lifestyle?

Eating healthy to burn fat, while you build muscle is definitely not the complex rocket science a lot of people make it out to be.

a) Veggies – put your main focus on veggies primarily green with all you meals but eat others as well.

b) Protein – have a lean source of protein with all of your meals and vary them as much as possible.

c) Fruit – add some fruits in the morning – berries are great

d) Fat – make sure you get healthy fats

e) Starchy Carbs - you need starchy carbs to fuel and recover from your metabolic HIIT workouts – Potatoes in all varieties, rice and gluten free oats are good choices BUT if you want to lose 20 or so lbs then skip the starchy carbs for a few weeks to get going

Start your focus on veggies. Like a mentioned above, I stick primarily with green but also throw in things like tomatoes and carrots to ensure I have a wide variety. Juicing helps to ensure I get lots of veggies.

Then add some lean protein. Chicken, fish, pork, certain kinds of red meat and egg whites.

Nobody needs more than 150 grams of

protein per day. In most cases 100-120 do the job.

I know that's hard to believe but just try it.

Fruit come next, like berries which I primarily eat in the mornings in my oatmeal,cottage cheese or Greek yogurt

Also make sure you're getting some healthy fats in.

Finally, you need some starchy carbs to fuel and recover from workouts. One of the most important meals of the day, if you are using my metabolic high intensity training is post workout.

Your body needs to replenish the glycogen stores lost during the workout and starchy carbs in your main ingredient.

Potatoes of all varieties, rice, and gluten free oats are all

good choices.

If you have more than 20 pounds of fat to lose you are going to perhaps skip the starchy carbs for just a couple of weeks to get

rolling.

That’s it, simple and effective. No crazy diet plan that has you starving yourself or yo yo up and down in weight.

Till Next Time

Stay Fit Stay Happy

David Knapp NCSF-MCPT,CNS

princetonbootcamps@yahoo.com

FIVE RULES TO A BETTER WORKOUT

2015-11-24T20:34:00.000-05:00

Five Rules To A Better Workout

These five rules were created after years of experience, research, and testing to figure out not only what works best when it comes to burning fat, but what workouts are best for your body.

Applying these rules to your workouts will boost fat burning, muscle definition, and overall health. If you are serious about changing the way you look, start following these rules:

1. The more intense your workouts, the better:

2. Activate as many muscles as possible:

For example, doing a barbell squat will burn fat more calories than doing a leg extension.

Plus, compound movements will also help you gain strength faster and build lean muscle easier.

Isolated exercises do have a time and place but when looking to burn the most fat, stick to compound movements!

3. Keep your workouts to no longer than 30-45 minutes

Back in college, my coach forced me to keep my shooting workouts to no longer than 40 minutes. The reason for this was he said our brains start to lose focus after the 40-minute mark. Later, as I did some of my own research I found it to be true. Not only that, but I also discovered that workouts lasting longer than 45 minutes can have a negative effect on fat burning!

Here is the quick breakdown of how our body responds during workouts:

Start of the workout: Our bodies naturally start producing testosterone as we engage in intense exercise (remember, testosterone is a good thing, even for women. It keeps us strong, lean, and healthy!)
15 minutes into the workout: Our bodies are still producing testosterone, which allows us to burn fat and get lean.
30 minutes into the workout: Testosterone peaks at the 30 minute mark.
45 minutes into the workout: Focus decreases, and testosterone levels start dropping down to baseline.
60+ minutes into the workout: Our bodies start producing less testosterone and start producingmore cortisol which can lead to increased fat storage and will hurt lean muscle growth.

As you can see, testosterone levels peak at the 30 minute mark which means you will get the most out of your workouts when staying in that time frame. A few minutes here or there, won’t make a huge difference but a workout lasting upwards of 60 minutes will actually cause you to store fat because of the increase in cortisol (also known as the fat storing hormone!)

In short, keep your workouts to 30 minutes and no longer than 45 minutes.

4. Include sprints 2-3 times per week

5. Walk daily

Walking will help burn fat, plus you will get your daily dose of Vitamin D which is something we all need!

DAVID KNAPP-NCSF-MCPT,CNS

PRINCETONBOOTCAMPS@YAHOO.COM

BURN FAT WHILE YOU SLEEP

2015-11-17T14:28:00.001-05:00

According to American fat loss researchers, you CAN burn fat while you sleep and it only takes a short NO-CARDIO workout.

Today, you'll get a 12-minute, no-cardio & no-equipment workout so that you can burn fat all day long - even while you sleep. This workout is 5 times FASTER and 9 times more effective than the average cardio session and equivalent bootcamp circuit..

The 12-Minute "Burn Fat While You Sleep" Workout

1A) Total Body Extensions - 30 seconds (find out how to do these here)
1B) Close-Grip Pushups - 30 seconds
1C) Prisoner Squats - 30 seconds
1D) Jumping Jacks - 30 seconds or if you are advanced, use Burpees!

1E) Cross-Body Mountain Climbers (alternating sides) - 30 seconds

1F) Prisoner Lunges (alternating sides) - 30 seconds

- Rest 60 seconds.
- Repeat 2 more times.

That gives you a total body workout in under 12 minutes and you'll be amazed at how many calories you can burn in such a short time.

If you're still TOO BUSY for that you can use a NEW 6-Minute Fat Burning Solution that will save you time while you lose troubling fat from your thighs, arms and waist, and will even help you get flat, sexy abs.

Give this a shot you will love the results.

David Knapp NCSF-MCPT,CNS

princetonbootcamps@yahoo.com

Can workouts like Zumba really get you Fit?

2015-11-10T11:48:00.001-05:00

Now go workout today. And start eating Kale once a week. See you soon,

I got muscle with Zumba...

… said no person ever

Before the weekend hits, I want to set something straight:

For real results, you need to build muscle..

And to build muscle, you need to damage it during your workout, so that it can ‘regrow’ afterwards.

Yup, ‘damage’.. stay with me

During this ‘regrow’ after your workout.. it’s the intention to have your muscle grow back stronger and bigger.

That’s one of the main purposes of working out, aside from burning calories during the workout.

DURING your workout you’re tearing it down. When you eat & sleep you rebuild.

But you will only ‘regrow’ and rebuild your muscle if you:

-> Take a protein shake within 5 minutes from finishing your workout
-> Push heavy weight in the first place (with proper form)
-> Have a complete meal within 60 min after finishing your workout (go sweet potato & Kale, both available at TJ. Tijuana. I mean Trader Joes.)
-> Be nice to others. Don’t be like Justin Timberlake, only inviting 2 of the N-Sync members for his wedding with Jessica Biel, that’s just mean
-> Drink at least half a gallon water (aim for a gallon and fail forward)
-> Get at least 7 hours sleep. No more Jay Leno. Go to bed. Live like a European in America, it’s a beautiful thing.
-> Reduce stress to a minimum. Have a 7 month emergency fund set up. And cut out all vampires from your life. Especially if they get drunk more than once per month.
-> Eat clean. No more drive-throughs, except for maybe Waba Grill if you go for the all-white meat and brown rice before 3pm.
-> Stop saying dumb things like “I want arms like that” or “I want legs like hers”. Be grateful, happy with what you have. I can guarantee you that your absolute WORST day is someone
else’s dream come true (think paraplegics).

If you do all this properly, you will gain muscle.

Gaining muscle is GOOD.

When you gain muscle, you increase your metabolism for throughout the day, so that your Calories OUT goes up not only during your workout, but also afterwards..

This is why I’m big-time anti-marathons.

Unless you’re on a bouncy treadmill, running long-distance breaks muscle down like no other.

Yeah you’ll burn calories while running, but you’ll lose muscle as well – the OPPOSITE of what you want.

Big time risk of getting ‘skinny’ instead of ‘Warrior-like’

And to all guys -> when a fire breaks out, most brunettes choose the warriors over the skinny’s to carry them to safety. Blondes too I think.

To girls -> skinny is extinct. Come 2012 it’s about c-shapes, strength, and legs that have ‘content’. SUF client Vicky Rodriguez comes to mind.

So you break down muscle while you workout. That’s why every workout should be 45 min max – you don’t want to damage your muscle for too long

Muscle, muscle, muscle, muscle, muscle.. muscle

To all ladies: I want you to read that sentence a couple times – or as many times you need to become comfortable with the term.

Muscle is good, it’s your friend. And this email serves as my retirement from telling you that muscle does not make you bulky..

In other words, this is the last time I’m saying it:

Excess bodyfat makes you look bulky. And excess calories gives you excess bodyfat.

Therefore, CALORIES make you bulky

Calories IN vs Calories OUT

Nutrition 101. If you have meatball marinara’s for lunch, you’re giving yourself too little ‘wiggle room’ for all other 5 meals you should be eating throughout the day..

.. and you’re very likely to overeat throughout the day.

‘Overeating’ here means that your Calories IN from waking up to bedtime exceeds your Calories OUT.

One more time:

IN more than OUT – you gain weight

IN equals OUT – you stay the same

IN less than OUT – you lose weight (provided your deficit is reasonable and not all week long, avoiding the starvation response)

See, I’m slightly fired up here – because after my last post where I told about Zumba being ineffective for fat loss, I get this reply from a girl:

“Zumba is a great workout because people sweat and one of my friends lost 30 lbs while doing it”

To debunk this nonsense:

-1- Sweat is not an indication of a good workout, it is your body’s way of ‘cooling you down’ when you get hot. Some people sweat more than others, and it has little to do with whether your workout is effective.
-2- Anyone can lose 30 lbs by reducing their calories IN.. i.e. going on a diet. If you’re disciplined and eating 500+ calories less than what you burn off 6 days a week, you’ll lose 1 pound per week.

REGARDLESS of what exercise program you do. Your exercise program serves to increase your Calories OUT.

Therefore, weight loss is not an indication of a good workout either. It’s your definition, inches, sizes, strength, energy, and butt that defines your workout.

Look, I must write this.

Because I want to save your day, literally.

I want to save you TIME

Let me explain why I don’t like Zumba..

The #1 thing that separates the successful from everyone else is.. how.. they .. manage.. their.. time

Everyone has the same 24 hours in the day.

Warren Buffet has 24 hours. Jay Leno has 24 hours. And even Kanye West has 24 hours, 10 of which he spends with Kim and 10 of which he brags about how much money he has.

What puts you ahead or holds you back, is how you spend your time. Time management is huge

Huge as in Kim’s butt huge.

Now if you look at the Zumba workout versus a Real workout..

.. Zumba being aerobics & dancing, versus resistance training explosive movements, resisted/uphill running, plyometrics, anaerobics, and INTENSE cardio

Then you’re better off spending time doing a real workout.

Zumba is like Spanks. It feels good at first, but in the end you’re just as flabby.

Resistance makes you stronger. You can’t expect to see results from Zumba, there is no resistance involved.

It’s aerobics.

And “trying to lose fat with aerobics is like emptying the ocean one shot glass at a time”

Your body grows when you are uncomfortable, Your body grows when you put it through resistance, and Zumba does not provide ample resistance.

Don’t get me wrong, I appreciate Zumba for their place on the fitness ladder. Zumba is an awesome way of ‘getting started’ for girls that:

- have not worked out in 12+ years
- have one leg

In all seriousness, “something” is always better than “nothing”. And true success is not for everyone.

And one of the worst phenomena in the world is when fit people make fun of the unfit for ‘trying’

It just hurts to me to see these unfit people ‘trying’ and truly believing they are going to see real results.

It just won’t happen with aerobics. Richard Simmons never had a 6-pack.

As another awesome gym owner in Canada, Rob King says:

“Anyone wanting to improve their body is a bodybuilder. And I’ll lift weights till the day I die”

So as a group, let’s start being bodybuilders. Or Warriors.

In the good sense of the word.

Not meatheads, but renegades that keep their eyes on the prize and live, eat, and breathe fat loss.

You can do it – I believe in you, and if there is anything you need just let me know

DAVID KNAPP- NCSF-MCPT,CNS

DEKFITNESS2015@GMAIL.COM
princetonbootcamps@yahoo.com

HOW OFTEN HAS THIS HAPPENED TO YOU

2015-10-15T13:31:00.002-04:00

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!

These tips along with a structured exercise program is all you need to stay fit and healthy.

If this has been helpful and you would like more nutrition and exercise guidance I still have a couple of 1 on 1 training slots open.

Drop me an email at princetonbootcamps@yahoo.com. and start your fitness adventure.

David Knapp NCSF-MCPT,CNS

WEIGHT REDUCTION SUCCESS IS IN THE PROCESS NOT THE RESULTS!!!!

2015-10-04T16:48:00.001-04:00

Have you noticed a pattern?

You'll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.

After enough chubby days you'll get back to your clean habits, and so the yo-yo goes.

It's time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.

The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change.

Find your reward in the process, not in the results.

When it comes to weight reduction, we've been brainwashed to focus all of our efforts on the "results". Your desired result is the ideal body that you dream to have – it's your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you only find reward in the results, you're likely to fail.

What?!?

Think about it. Results are abstract.

Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you're lured into the drive thru?

Let's face it - future results are easy to lose focus on.

The Process: this is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.

If you had a map of where you are today (blue dot) and where you'll be when you reach your goal (red dot) the process is that black line connecting the two.

When all you're focused on to reinforce your journey is the promise of results, it's easy to wind up lost.

Finding Reward in the Process: Make a new habit of feeling rewarded after every day on your chosen path.

Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.

When you find reward in the process, the results will take care of themselves.

I'm passionate about helping you find your way to a healthy lifestyle.

Call or email today and I'll get you started on an exercise program that will turn the process into a rewarding adventure.

Yours in health,

Dave Knapp NCSF-MCPT,CNS

princetonbootcamps@yahoo.com
diet,weight loss,health and fitness, personal training,exercise,healthy eating,functional fitness

HOW IMPORTANT IS YOUR IPHONE?

2015-07-22T12:54:00.003-04:00

Hey Gang

NOW THAT I HAVE YOUR ATTENTION

One question I often get asked is....

Dave, How many days a week should I workout?

I wish I had a dollar for every time someone asked me that question.

Let me first answer your question with a question.

(Something I learned from my clever [wife who wins almost every argument)

How many days a week do you take a shower?

Let me ask you another question.....

How many days a week do you brush your teeth?

I'm really hoping you answered everyday.

Now that you admit to brushing your teeth and taking a shower everyday, let me ask you another question.

Just a couple of hundred years ago, did our ancestors brushed their teeth and took a shower everyday?

Highly unlikely?

As a matter of fact.... NOPE

We didn't have running water til 1930's.

And as far as tooth brush is concerned....

Toothbrush was developed in the 15th century.

So over the years we've have trained ourselves to AUTOMATICALLY take care of our hygiene.

It's a NON NEGOTIABLE.

As a matter of fact an annual survey of Americans' perceptions about inventing and innovating, found that technologically advanced items significantly lag in importance behind the toothbrush,
which was developed in the 15th century.

Yup, tooth brush is definitely more important than the iphone.

Imagine for a second going to work without taking a shower or brushing your teeth.

We wouldn't dare think of doing that.

But yet...

For some reason we tend to "negotiate" ourselves right out of a workout, don't we?

Working out is "hygiene" for your mind and body.

So here is my challenge to you.

Next time you "negotiate" yourself out of a workout...

You might as well "negotiate" yourself out of a shower and a tooth brush for the day.

I bet then you'll think twice about missing your workout, wouldn't you?

Something to think about?

Dave Knapp NCSF-MCPT,CNS

PRINCETONBOOTCAMPS@YAHOO.COM

HEALTH AND WELLNESS,PERSONAL TRAINING, FITNESS,DIET, EXERCISE,
FITNESS BOOTCAMPS,

HOW WOULD YOU LIKE TO SLOW THE AGING PROCESS

2015-07-21T10:34:00.000-04:00

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
DAVID E KNAPP NCSF-MCPT,CNS
DIET AND EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING NUTRITIONAL ADVICE,

FUELING YOU BODY THE INTELLEGENT WAY

2015-07-19T14:33:00.001-04:00

HOW TO PUT A NUTRTIONIST OUT OF BUSINESS
Do you shovel snacks into your mouth while at the computer, barely noticing the taste—or amount—of the food you're eating? Do you still believe it's a crime not to finish everything on your plate? Habits that make it impossible to take off those extra pounds may be so ingrained you aren't even conscious of them. The good news: Experts say you can teach an old dog new tricks—and that learning to break these old patterns and substitute better ones is a key ingredient to a successful diet. Even better news: In time, these healthy routines will become such a part of your life, they will be second nature. That means not only that you can lose the weight but that you can keep it off, too. Below, nine psychologists' tips for training yourself to avoid overindulging.

1) Less is more.

"If you eat less often, it will become a smaller issue in your life," says James Rosen, Ph.D., professor of psychology and director of University of Vermont's Weight Control Program. "Contrary to popular belief, 'grazing,' or eating several small meals and snacks throughout the day, isn't a good way to lose weight for people with self-control issues. The more often you eat, the more you expect food is going to be available and the more you think that it's okay to eat whenever and wherever you feel like it. So, decide on your eating times—not more than three or four times a day—and don't eat in between, no matter the size of the snack."

2) Declare a No-Food Zone.

"Decide on the eating places in your house—just your dining room table, for example—and declare other places No Food Zones," says Rosen. If you have a habit of eating in your car, in front of the television, or while you're at the computer, make those No Food Zones—even for healthy snacks. If you train yourself to eat only in very specific situations, you will learn to control food cravings outside of normal meal times."

3) Remember: Location, Location, Location.

"Make sure that you eat your meals in one certain place," recommends Robert Jamison, Ph.D., a clinical psychologist and an associate professor in anesthesia and psychiatry at Harvard Medical school. "When you have a craving, tell yourself you can have whatever you want, but you have to eat it in an unusual place—like the bathroom or garage—that doesn't have familiar environmental cues like the couch in the TV room." So, if you really want that hot fudge sundae go ahead and eat it, but eat it in the garage," says Jamison. It won't be as much fun, so you might stop and think about whether you're eating it because you're hungry, because of a craving, because you had a long day and you think you deserve it, or because you're watching your favorite show. The more conscious you are of what you are doing, the more chance that you'll make changes."

4) Make rules and stick to them.

"To avoid calories, you can simply establish a rule for yourself: Never eat anything unless you bought it or asked for it," explains Jamison. "That way, you won't have to torture yourself every time someone brings cupcakes to work." Not to mention birthday parties, goodbye parties, Valentine's Day, Girl Scout cookie season, Halloween...

5) Eat dessert first.

Do you always vow to skip dessert but end up ordering it anyway once the waiter brings the dessert menu? Judith S. Stern, Sc.D., professor of nutrition and internal medicine at University of California and vice president of the American Obesity Association, says, "If you are going to eat dessert, eat it first." Why? "Because of what is called the Thanksgiving Dinner Effect. You're stuffed and can't eat another bite—certainly not of turkey—but then dessert comes, and of course you can find room for a piece of pumpkin pie. So don't try to avoid the inevitable. Eat dessert and order less for the rest of your meal. You might get some stares, but so what?"

6) Exercise before dinner.

"Exercising temporarily decreases your appetite, so if you want to avoid overeating, work out before a meal," says James O. Prochaska, Ph.D., a clinical and health psychologist, author of Changing for Good, and the director of the Cancer Prevention Research Center at the University of Rhode Island. "One of the reasons weight loss is so tough is that it's not dependent on a single behavior, it's about how much we eat and how many calories we burn up. The most common mistake people make is trying to simply reduce calories without exercising."

7) You've got your whole meal in your hand.

"If you want to lose weight, the most important element is not what you eat—it's how much you eat," says George L. Blackburn, M.D., Ph.D., associate director of the Division of Nutrition at Harvard Medical School. "People don't realize the volume of food they're eating and the speed at which they're eating it. To figure out how much you should be eating, put your hand over your plate and see how many palm- or fistfuls of food you have on it. A serving size of meat, fish, or poultry is about the size of the palm of your hand; your closed fist is the volume of one cup of pasta or rice. Don't forget that you have your measuring device with you everywhere you go. Also make sure at least twenty minutes passes between the start and end of a meal—even if you have to get up and leave the table somewhere in between first and last bite."

8) Eat mindfully.

"Another source of people overeating is the hectic pace of life that afflicts virtually everyone," says Michael Lowe, Ph.D., professor of clinical and health psychology at MCP Hahnemann University in Philadelphia. "We get geared up, and eating becomes an afterthought; we simply grab things to eat along the way. So set aside half an hour of calm, relaxed, focused eating for each meal. Mindful eating—when you're aware of what you're choosing to eat and how much you are eating and when you are starting to feel full—is difficult when you're grabbing what you can find and gobbling it in front of the television before running out the door to a meeting."

9) Stay positive.

"Analyze how you're eating and exercising, but take a benevolent and accepting attitude," says Dan Kirschenbaum, Ph.D., director of the Center for Behavioral Medicine in Chicago and a professor of psychiatry and behavioral sciences at Northwestern University. "Don't be moralistic. When you eat a piece of chocolate cake, don't think of it as 'cheating.' Instead, focus on staying positive, and see your overeating as a problem to be solved, not as a moral transgression. Eating is your normal response to stimuli; it is tough to break established patterns and keep resisting it all the time. Keep fighting the good fight, don't give up, be proud of any progress you've made
10) Plus Exercise:
    Choose a proram that fits your life style. You can workout at home,with a personal trainer, In a small group atmosphere or in a Bootcamp environment.
    Just make sure you work with someone that is knowledgeable in fuctional and metabolic training to get you the best results. There are plenty of different programs to choose from. Each with their own rewards.
   David Knapp NCSF-MCPT,CNS
PRINCETONBOOTCAMPS@YAHOO.COM
HEALTH AND WELLNESS,DIET AND EXERCISE,NUTRITION, PRESONAL TRAINING.FITNESSBOOTCAMPS, SMALL GROUP TRAINING

HOW TO KICKSTART FAT LOSS NOT BRAIN SURGERY

2015-07-07T12:51:00.001-04:00

How do I kick-start fat loss?

Our first step to tightening up is always the same: Stop eating crap…

The crap category includes simple sugars like cake, candy, pie, sodas, etc.; pasta, bread, fruit juice (a few servings of fruit a day is okay, but the juice alone spikes insulin, the fat-storing hormone).

Just doing that MOST OF THE TIME will have you seeing and feeling the fat begin to melt away (be patient).

We say to cut the junk "most of the time" because you should allow yourself a Victory Day once a week, like Saturday or Sunday (shift it to Thursday Thanksgiving week).

That "off-eating day" satisfies any cravings, which should prevent binges during the week, but it does something even more important…

By boosting your calories and carbs one day per week, you stoke your metabolism big time. Your lean machine will stay revved--in high gear--as long as you don't go overboard…

To put it another way, if you get obsessive and you're too strict for two to three weeks without a break, your metabolism slows to a crawl--and that means your fat loss stalls.

So there's your reason to have a loose-eating day--indulge a bit to keep torching fat. Look forward to it; it's a good thing...

Your next step is to make sure you're getting five or six protein-charged meals each day. We strive for 15 to 30 grams of protein at each--because protein helps you shovel fat into the energy furnace. New studies verify that.

You can get protein from a shake or solid food, like Greek yogurt, cottage cheese, nuts, jerky, chicken breast, fish, organic 2 percent milk, etc. Have protein at each meal, and...

Always start the day with a protein-charged breakfast to kick-start your metabolism--for example...

Breakfast: Bowl of oatmeal with protein powder stirred in and a boiled egg on the side.

Mid-morning: A few hours later, have a protein shake.

Lunch: Cottage cheese and fruit. Or Sandwich and salad

Mid-afternoon: Greek yogurt and some nuts or another protein shake.

Dinner: Some type of lean meat and vegetables plus a salad. (Remember, no pasta or croutons.)

Eat like that most of the time and soon you'll look and feel sublime. To review…

Step 1: Start eating clean--cut the crap food from your diet.

Step 2: Have a cheat, or Victory, day once a week to satisfy cravings and stoke your metabolism (but don't go overboard).

Step 3: Make sure you're eating five to six protein-charged meals a day (protein drinks can help with convenience, but you can do it with solid-food meals too--like Greek yogurt).

Remember, the above is merely a diet "template." You will have to adjust portion sizes up or down, number of meals, etc. to fit your individual needs, metabolism and activty level

DAVID KNAPP NCSF-MCPT,CNS

princetonbootcamps@yahoo.com

UNTOLD FITNESS SERCETS REVELED

2015-06-15T09:44:00.001-04:00

I hope you’re sitting down for this one because today I’m going to pull back the curtain and share with you something huge. In fact, I believe that this is the biggest secret to attaining that perfectly fit body that you’ve been after for so many years.

If you’re like most fitness enthusiasts then your perfect body has eluded you for quite some time. It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.

Now, my friend, you’re about to find out what that one thing is, and your fitness results will never be lacking again. It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…

The big secret is that…Your daily habits create your body.

What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.

That’s it. Nothing else matters as much as those daily habits.

The problem is that most of us have bursts of fitness motivation, when we eat clean and workout hard for a short time…but then the motivation wears off and we go back to our daily habits. That familiar routine that gives us comfort and security.

Your only focus, when it comes to shaping up your body, should be to make and keep a handful of healthy, daily habits. When these healthy habits become your comfortable routine, then you’ve hit fitness gold.

This is great news for two reasons:

First, when you do something habitually it no longer requires a lot of brain power or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.
Second, once your daily habits have been around long enough to transform your body, you get to give up the struggle of trying to lose weight. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life. Go crazy, kiddo! Once you’ve achieved that body of your dreams the ride is just begun. Now the fun really begins.

And so today take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable. While each and every one of you have unique situations and abilities, here is a general list of ideas of healthy daily habits to get you started…

Daily resistance training workout – same time each day.
Daily cardio bonus workout (walk, jog, bike etc) – same time each day.
Daily protein shake to replace breakfast or lunch.
Daily water drinking – bring your water bottle with you.
Daily green drink.
Daily salad at one meal.
Daily bonus push-ups at home.

Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.

Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits. You aren’t having one of your fitness bursts right now, that fizzle out shortly – these habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles ever day for a few months and you’ll see the value and truly life-changing powers of a daily habit.
DAVID KNAPP NCSF-MCPT,CNS
WWW.PRINCETONBOOTCAMPS.COM

LOSE BELLYFAT WITH TWO OUTSTANDING EXERCISES

2015-05-13T11:12:00.001-04:00

DID YOU KNOW THAT JUST 2 EFFICIENT EXERCISES PUT TOGETHER WILL MAKE

YOUR FAT CRY AND DROP THAT BELLYFAT FASTER THAN ICE CREAM MELTS ON A

HOT DAY.

WOULD YOU LIKE TO KNOW WHAT THESE EXERCISES ARE? SURE YOU WOULD.

THE FIRST IS AN OLD RUSSIAN EXERCISE THAT WILL GET YOUR HEART RATE

THROUGH THE ROOF.

IT IS THE ONE AND ONLY KETTLE BELL SWING. DONE CORRECTLY GENERATING ALL

THE POWER THROUGH THE HIPS THIS EXERCISE WILL SLIM YOU DOWN RAPIDLY.

THE NEXT EXERCISE IS THE MOST BENEFICIAL BODYWEIGHT EXERCISE THERE IS.

IT IS THE ONE AND ONLY SQUAT THRUST.

THESE 2 EXERCISES DONE IN LADDER FORM WILL MAKE YOU SMILE WHEN YOU LOOK IN THE MIRROR.

LADDER FORM MEANS

15 KETTLE BELL SWINGS
15 SQUAT THRUSTS
14 KETTLE BELL SWINGS
14 SQUAT THRUSTS

THESE ARE DONE IN SUCCESSION UNTIL YOU REACH ONLY ONE REP.

THIS COMES TO 120 REPS PER EXERCISE OR 240 TOTAL.

AT ABOUT 3SEC PER REP THIS SHOULD TAKE ABOUT 12- 15 MINUTES.

THESE ARE LOW IMPACT EXERICSES THAT WILL KEPP YOU BURNING FAT FOR HOURS AFTERWARD.

GOOD LUCK
GIVE IT A GO
DAVID KNAPP NCSF-MCPT,CNS
PRINCETONBOOTCAMPS@YAHOO.COM

FITNESS LIES YOU HAVE BEEN TOLD

2015-04-29T11:25:00.000-04:00

Hey Gang,

Nothing bugs me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight.

So I’ve got to warn you about the bogus rumors going around about strength training. I don’t want to see you held captive by a faulty belief.

Don’t fall for one of these 4 myths and miss out on tremendous potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat

Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One can't become the other.

Strength Training Myth #2: Strength Training Makes Women Bulk Up

Sure, strength training increases muscle tissuee on your body, but too many women interpret this to mean they'll look like a roided 1970s body builder builder...

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, strength training gets you lean and to lose weight.

Strength Training Myth #3: Exercise and You Can Eat Anything

This makes me cringe, as I’ve seen so many people, CLIENTS AS WELL thanks to Facebook, throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Talk about a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine.

Strength Training Myth #4: High Reps And Light Weights For Toning

This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance but will not add strength or tone.

In order to truly challenge your muscles, gain strength, and have less fat and more lean muscle... heavier weights with lower reps are a requirement.

Typically your repetition range will be around 8-12. Now don't get this confused for thinking "OK, I did the magic number 10...laa laa laa laa." Nooooo. Those 10 repetitions were very-very challenging. Ask yourself if you were to be paid $1,000,000, would you be able to muster one or two more?

DIET AND EXERCISE,HEALTH AND WELLNESS,FITNESS,INTERVAL TRAINING,PERSONAL TRAINING

CAN YOU SPARE 7 MINUTES TO SAVE YOUR LIFE?

2015-04-29T11:19:00.000-04:00

Okay so you thought last Mondays 8 minute workout took too long. Yea Right.
This weeks workout is only 7 minutes and they not in heaven
Total Body Ext: 30 Seconds
Reverse Lunge: 30 Seconds (alternating sides)
Mountain Climber: 30 Seconds (alternating sides)
Punisher Max Squat: 30 seconds squats, 30 second hold
1-Leg Hip Extension: 30 seconds per side
Rocking Plank: 30 Seconds
Prisoner Split Squat: 30 seconds per side

Go through the circuit two times with no rest between exercises or at the end of the circuit

DIET AND EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING, INTERVAL TRAINING, AND WELLNESS,FITNESS