Posts Tagged ‘better life’
Wednesday, November 11th, 2009
By Ben Kallen
No matter what your age, body type, or fitness level, we’re pretty sure one of your main workout goals is to improve your abs. And why not? A flat midsection, with or without a visible six-pack, is the ultimate symbol of being fit and lean. (And yes, it looks great at the beach.) But it’s not just a matter of vanity—a strong core helps stabilize your entire body.
Still, whatever you’re doing to get fit, there’s always room for improvement where the core is concerned. Here are five tips to help you to get those great abs faster than ever:
Tags: abdominals, abs, better exercise, better fitness, better health, better life, boot camp, fitness, Interval training, muscle, personal, personal training, phil, philadelphia, philadelphia boot camp, philadelphia fitness, philly fitness, Phoenixville, pittsburgh boot camp, pittsburgh fitness, six pack, training, valley forge boot camp, weight loss, woman
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Tuesday, November 10th, 2009
To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.
Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.
Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.
1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.
Tags: better exercise, better fitness, better health, better life, boot camp, build muscle, burn fat, calories, exercise, exercising and lossing weight, fat, fat burning, fitness, food, fun, gym, health, Healthy Eating, Healthy Recipes, Interval training, Nutrition information, philadelphia, philadelphia boot camp, philly fitness, pittsburgh fitness, training, valley forge boot camp, weight loss, woman, women
Posted in Fitness Advice, Nutrition Tips | No Comments »
Monday, November 9th, 2009
By Mike Mahler
When was the last time that you got excited about doing some cardio? Doing traditional forms of cardio such as riding an exercise bike or running on a treadmill are about as exciting as watching a movie on the family channel. Lets face it one of the main reasons why people give up on cardio is similar to why smart people do not watch daytime television as both are beyond boring. Moreover, with regular cardio it takes too long to see results to persevere through the boredom. Do not believe me? Take a trip down to your local gym and look at the people in an aerobics class. Now go back in a month and see if you notice any physique composition differences. See what I mean? Fortunately there are several alternatives that offer more variety, are more challenging, and produce faster results. I am going to cover three highly effective fat loss programs in this article: PHA, HOC, and the “Descending Sets” Program.
Tags: better exercise, better fitness, better health, better life, boot camp, cardio, exercise, exercising and lossing weight, fitness, gym, health, Healthy Eating, Interval training, personal training, philadelphia, philadelphia boot camp, philadelphia fitness, philly fitness, Phoenixville, pittsburgh boot camp, pittsburgh fitness, training, valley forge boot camp, weight loss
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Saturday, November 7th, 2009
Chocolate is a weakness for many of us, myself included. Not all chocolate is bad, it’s not great either. Below are some rules to keep in mind when eating chocolate. Remember, eat in moderation!
Eating chocolate used to be cause for plaguing us all with guilt. Closet chocolate eaters, you can all come out now! Recent scientific research tells us that chocolate is rich in anti-oxidants called flavonols.
These anti-oxidants protect our arteries and prostate glands, reduce inflammation and increase sensations of well-being. The same flavonols are found in green tea and in certain types of berries.
The Rules of Chocolate
Of course, you should follow some rules when choosing the right chocolate for you. Here are rules to follow to make it ever more guilt free:
Tags: better health, better life, calories, chocolate, exercising and lossing weight, fat, fitness, health, Healthy Eating, Healthy Recipes, weight loss
Posted in Fitness Advice, Nutrition Tips | No Comments »
Friday, November 6th, 2009
Staying healthy, especially during this time of the year is a hard thing to do. A lot of our campers have missed a lot of days this month because of the flu and sinus infections. It has even hurt our trainers. The one thing we want to do for our campers is remind them that if they miss camp sessions, they can always be made up another week. We will not penalize you boot camp days because you are sick. Staying healthy and fit is our business and helping our campers stay healthy and reach their fitness goals is our number 1 priority. Please let us know if there is anything we can do to help you out. Below are some tips to help you stay healthy during this rough flu season.
1. Don’t eat junk food! Picking healthier options will help keep your immune system strong. Stick to or move to a healthy meal plan.
Tags: better exercise, better fitness, better health, better life, boot camp, chester county, exercise, fitness, flu, flu season, health, Healthy Eating, Healthy Recipes, sick, staying healthy
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Thursday, October 29th, 2009
Ingredients
Serves: 6 Prep: 15min|Cook: 45min |Total: 1hr 5min
* 1 1/4 c fat-free ricotta cheese
* 1 egg
* 1/4 tsp ground black pepper
* 1 tbsp minced garlic
* 1 tbsp dried oregano
* 1 can (28 oz) crushed tomatoes
* 6 oven-ready lasagna noodles (half of a 12 oz box)
* 3 C (3 oz) finely chopped or torn baby spinach leaves
* 1 1/2 C (8 oz) finely chopped skinless roast turkey
* 3/4 C shredded provolone cheese
Tags: better exercise, better fitness, better health, better life, calories, exercise, exercising and lossing weight, fat, fitness, Healthy Eating, Healthy Recipes, philadelphia, philadelphia fitness, philly fitness, Phoenixville, pittsburgh boot camp, pittsburgh fitness, training, valley forge boot camp, weight loss
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Wednesday, October 28th, 2009
We’ve all got our own quirky taste and texture preferences, even for simple protein shakes. Here are a few techniques you may find useful in preparing your next protein shake.
PROBLEM:
If your protein shake is:
Too Thin:
Try adding a few ice cubes, frozen fruit, or a tablespoon of sugar-free instant pudding mix to thicken it.
Too Thick:
Some protein mixes have guar gum or other artificial thickeners in them. Instead of throwing them out, you can make shakes using only half the packet, mixing in a regular whey protein to cover the protein gap.
Tags: better exercise, better fitness, better health, better life, boot camp, calories, exercise, exercising and lossing weight, fat, fitness, gym, health, Healthy Eating, Healthy Recipes, Interval training, muscle, Nutrition information, philadelphia boot camp, philadelphia fitness, Phoenixville, pittsburgh boot camp, pittsburgh fitness, powder, protein, protein shake, valley forge boot camp, weight loss, weight training, woman, women
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