New Jersey fitness boot camp, boot camp for women, women's boot camp, Womens exercise bootcamp New Jersey, boot camp exercises

Hi everyone!

My name is Nitin Chhoda, fitness professional and physical therapist. I am the author of Total Activation - The New 5 Step Fitness Mantra, now available on amazon and barnes and noble!

The first 1000 subscribers to place an order will recieve an autographed souvenier from me personally! Just email the order reciept to orders@totalactivation.com to get your free souvenier in 5-6 business days!

I also conduct the Jersey Boot Camp, Bergen County's #1 fitness class as featured in the Bergen Record, one of the top 100 newspapers in the US. I write this newsletter on the 1st and 15th of every month and it reaches you free! Forward it to your friends and tell them about my fitness boot camp in New Jersey! You can also view my archived fitness newsletters, filled with information on health and fitness.

Nitin Chhoda

Total Activation Training and Physical Therapy
Jersey Boot Camp

'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:

12 Minute Results-Driven Workout

• Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
• Sprint or Jump Rope for 30 seconds.
• Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
• Sprint or Jump Rope for 30 seconds.
• Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
• Sprint or Jump Rope for 30 seconds.
• V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
• Sprint or Jump Rope for 30 seconds.

Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?

Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it's now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Call or reply to this email to schedule your no-obligation fitness consultation and I'll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a 'Before' picture. That's right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your 'Before' picture with a stunning 'After' shot.

When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4

Here's what you need...

• 3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
• 1 cup water
• 1 tablespoon soy sauce
• 1 tablespoon cornstarch
• ½ teaspoon crushed red pepper flakes
• 1 teaspoon oil
• ¼ cup chopped onion
• 1 medium green bell pepper, cut into thin strips
• 2 tablespoons water
• 3 medium zucchini, halved lengthwise, thinly sliced
• 4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
• 3 tomatoes cut into thin wedges.

1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.

Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

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