It is an extremely exciting time for a woman when they find out that they are expecting. But when some women find out that they are pregnant, they tend to look at this as an excuse not to have to exercise for the next nine months. Though it is true that you are going to and should gain weight during pregnancy, you can manage this with proper fitness. If you engage in a proper fitness regimen you are not only to gain less weight, but you are going to feel better. So if you needed a reason to focus on fitness during pregnancy, listen up for a few!

Run for the Gym and Not the Couch

Though you may want to run for the couch during that sometimes treacherous first trimester you may find that exercise can help you to cope more effectively. When you engage in exercise you will often find that it helps you to manage your pregnancy symptoms. So if you feel like you are going to lose your lunch most days, try some low impact aerobics or even pregnancy yoga and see how much better you feel. It may very well help you to cope with the symptoms and feel better almost instantly.

The baby may be doing a number on your system as it develops, but you can help to manage the hormones. It doesn’t have to be anything extensive, it can just be a nice long walk outside. Just the simplest exercise can really help you to minimize and even manage your symptoms during pregnancy. It will also help you to make it through the entire pregnancy with flying colors!

Your Body Will Thank You Now and Later

You are not only going to gain less weight if you exercise during pregnancy but you are likely going to feel better throughout. If you partake in exercise you won’t be as likely to experience shortness of breath. You will feel more energized and you will likely make better food choices as a result too. You will also be less likely to gain more weight than you should as you aren’t just chowing down, but you’re also exercising in the process.

When it comes to post baby, exercise during pregnancy can help there too. Your body is going to bounce back far faster if you have kept up with your exercise throughout pregnancy. It will give you less weight to lose and you will have built up muscle along the way that helps your body to get back to its natural shape sooner. You will have less of a journey to partake in afterwards towards weight loss and feeling like yourself if you try to fit fitness into your pregnancy.

It may seem like the last thing that you want to do, but fitness can really be your friend throughout pregnancy. If you exercised regularly before pregnancy then you can likely continue on with what you were doing. If you are new to exercise then try some gentle but effective exercises such as swimming, pregnancy yoga, walking, and low impact aerobics. You will find pregnancy so much more enjoyable and be able to fit back into those pre-pregnancy jeans a lot faster! Fitness is well worth incorporating into pregnancy and you will be so happy that you did!

At NYC Adventure Boot Camp we welcome the expecting mama’s to be. Stacy Papakostas will make sure that you get a full complete workout but that is still safe and not to vigorous for you or your baby.

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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We hear it all the time that we need to eat better. For some of us that’s a challenge as we already feel as though we are pretty healthy eaters. No matter what your starting point is, there are always ways to improve. Though it’s important for everyone, women in particular need to focus special attention the ways in which they eat. They are more prone to certain health conditions and can use proper nutrition to help them prevent disease down the road. That being said, your healthy options may be all in what colors of food you are choosing.

Try Color Groups Too

There is much in the news about proper nutrition. We understand that to eat right you need to choose the right food options from each of the food groups. We learned about the food pyramid early on in our lives and chances are that we go to great lengths to ensure that we are making the right choices from each of them. Have you ever considered making the right choices from the color groups though? The latest news is that the more colorful the food the better. This doesn’t apply to foods that are enhanced with food dye, but rather in including plenty of fruits and vegetables with deep rich hues.

When you choose options that are rich in color you are giving yourself some important nutrients. Experts say that the richer the hue, the more nutrients contained within that fruit or vegetable. When you go for very colorful options you are getting powerful antioxidants, vitamins such as Vitamins C and E, and even minerals in the process. We look to food to fuel us but we should also be gaining some nutrients that can help us in the bigger picture of our health.

Like the Sight of What You Eat

Try choosing foods from each color group such as blueberries (Blue), tomatoes (Red), yellow peppers (Yellow), carrots (Orange), kiwi (Green), and even white nectarines (White). You can have fun with working towards proper nutrition in this way. Since they say we eat with our eyes before we ever take a bite, we are able to really focus in on and enjoy the vibrant colors before us. This will not only make the food more inviting, but also ensure that we choose the foods that are better for us by nature.

This is a different way of eating but it doesn’t have to be difficult. Just try incorporating one colorful fruit or vegetable into every meal. Start small and then build up, you will likely find that you get creative with it and mix in new options or make big salads with various offerings. This can be a fun way to eat and a nutritionally rich one too! Rather than opening up a bag of chips or a box of crackers, you will eat what your eyes enjoy the sight of. So you are eating fewer calories and enjoying more food—it just so happens to be good for your health too! So if you need a change up in your diet, try some colorful eating and see how much better you feel.

If you have any questions regarding nutrition, contact Stacy Papakostas at NYC Adventure Boot Camp.

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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 Winter’s is here and for many that means a retreat from the outdoor workouts. Unfortunately for all too many it also means that it’s a departure from working out at all. As the weather gets colder and the calendar gets fuller, you don’t see as many active women out on the streets. Running outside is something that only the hard core do and it’s much easier to retreat inside than to hit the gym. Make this year different and make a commitment to getting fit in any place, time, or temperature.

Always a Way to Work Out

Where there’s a will, there’s a way! So if you are on vacation, stuck in the midst of a busy week, or simply slowed down by far too many other activities, you need to stay committed to your workout regimen. It’s not always easy but active women can get fit on the city streets or in the comfort of their own homes. There is always a way to squeeze in a workout, no matter what the circumstance! Just because it’s cold outside doesn’t mean that you can’t bundle up and go for a run or take the dog for a long walk. Just because you’re busy with commitments doesn’t mean that you can’t find time to hit the gym for a bit.

You want to optimize your time and make the most of your workout. If you don’t have as much time as you used to then find an effective workout class that you can be a part of at least once a week. A kickboxing class on the calendar for example gets you some fat burning and sculpting and you can keep it as you would any other appointment on your calendar. If you are struggling to find time to get to the gym everyday then try some workout tapes at home as filler. You have to maintain your commitment to working out, no matter what and that is what will set you apart as one of the active women.

Something Accessible Wherever You Are

If you live in a big city then there’s sure to be a gym or a fitness class that you can take at almost every corner. If you have access to sidewalks then there’s always a way to get in a run. There’s no reason to make excuses! Though that table of food may be calling you, that workout is going to make you feel much better. It’s all about enjoying life and fitness should be a part of that. Think of how great you feel when you are working out and getting fit—carry that feeling over to ensure that you are always making it a priority.

The busiest of women can also be active women, but it does take time and commitment. You often hear people say that it’s too hot or too cold out for a run, but that’s not commitment. You hear that people are just too busy to find time to workout at the gym, but that’s not what being active is all about. If you need motivation then think about how great you feel after a workout or how good you look in that hot pair of jeans. It can work in any time, any place, or any temperature—if you want to be one of the active women then make your workouts a priority within your life!

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Far too many women wait until the New Year to jump start their new workout regimen. If you have been lacking on the exercise or if you haven’t been quite as diligent as you used to then the truth is that there is no time like the present. The thing is this—if you get moving and start working towards fitness you are going to look way better in that holiday attire. Not only that but you are going to start the New Year with a huge advantage and a killer body.

No More Excuses

It doesn’t matter how much progress you have to make, it’s all about getting started. When we procrastinate (as we all have) and say that we’ll do it another day or we’ll start the diet on Monday, we are letting ourselves down. If we learn to take action now then there is no stopping us. We can get back that amazing feeling that exercise offers us and start to plow through the Holiday season with a vengeance.

Admittedly the Holiday season can be tough in terms of weight loss and staying fit. Let’s face it we all have some weakness whether it’s a bit of “special” eggnog, far too many Christmas cookies, too many huge Holiday dinners, or just some good home cooking. We may eat until we feel like we’re going to be sick but if we learn to embrace fitness now it will make our transition through the Holiday season a much easier one.

Don’t Let the Temptations Overtake You This Time

Think about this scenario—you’re sitting at the Thanksgiving table staring that scrumptious meal in the face. It is staring you down as you start to calculate all the calories you’re about to consume in your head. What if you got a good workout in that morning? What if you had already started working on portion control? If you began your fitness and proper eating regimen here and now then you would be able to make it through that meal flawlessly—and you wouldn’t have those familiar pangs of guilt the next day either!

Fitness regimen means just that—working out no less than five days a week and incorporating strength training and cardio as part of every workout. This can be done no matter how busy your lifestyle or what you have going on. If you start to get into those good habits now then you can allow yourself a little splurge without feeling guilty. You can then get back onto that treadmill or hit that gym without wanting to put it off until the New Year!

You Will Like What You See

You will look stunning in that gorgeous black dress that you have specifically for the Holiday parties. Why? Because you have a good start and an amazing advantage going into the Holidays rather than waiting for the pounds to pack on after the fact. You will notice some major differences in your body and in the way that your clothes fit. In just a few short weeks you can gain some confidence, shed some pounds, and feel far more confident in your own skin.

 So why wait until after the New Year? There is no time like the present to get moving and to get into a great fitness regimen. This will make the Holiday season jollier and ensure that you start the New Year with a banging body!

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Many of us struggle with depression from time to time. Whether it’s due to some tragic event or a condition that we live with our whole lives, depression can be difficult to manage. You hear so many things that may help to ease prevention or help manage the symptoms. The truth is though that if you are looking for a natural way of dealing with depression, then the answer may be as simple as exercise.

The Answer to Your Problems

Though many think it seems too good to be true, simply engaging in a fitness regimen may be the answer that you’ve been looking for. When we exercise we release endorphins within our system. These are known as the “happiness hormones” and they help to make us feel good. That is the rush of adrenaline that you feel after a workout that makes you feel as if you just accomplished something great. If you have ever experienced this then you know firsthand just how great you feel when you are done with exercising for the day!

Not only that but when you are exercising you are doing something good for yourself. Not only are you partaking in an important aspect of a healthy lifestyle, but you are also taking some time out of your day to focus on yourself. Though we all have hectic lifestyles just a thirty minute exercise session each day can do wonders for your mindset. It can help you to naturally deal with the depression that you may be suffering with and help you to feel much happier and healthier overall.

Prevention and Help On the Way

In addition to the release of endorphins, you are fighting off and working to prevent illnesses when you exercise. You are in better shape and are working towards or maintaining a healthy weight range. Therefore you aren’t putting yourself at risk for obesity or any other health conditions that could develop later on. When you are overweight it can not only put extra stress on your body, but it can also cause you problems mentally and emotionally as well.

Many people find that at some point in their lives they may be faced with the potential for taking antidepressants. While there are many people who can benefit from these medications, it may be worth trying the more natural source first. Try incorporating exercise into your day a few times a week and see how much better that you feel. It may take you awhile to get into a routine, but in no time at all you will feel good and look great. That’s a winning combination for beating out depression!

So while some people may need further help with their depression, exercise may be the answer for so many of us. As depression is a common thing the most natural cure is often exercise. This gives the body the physical activity that it craves and helps you to feel so much better at a person. You can cope with stress better and may find that this is the answer to coping with any depression that you have been struggling with in your life.

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Sure every woman has her fair share of pregnancy cravings, after all that’s half the fun of it. You are fully entitled to enjoy a few extra calories in the form of something delicious. There’s nothing wrong with letting yourself indulge a bit, but it’s when things get out of control that you need to worry. Not only can you pose potential harm to yourself if you eat too much of the wrong foods during pregnancy, but it can make for a very difficult transition afterwards too.

Making It Work for You

The truth is that you may have some foods that sound disgusting to you during pregnancy. That’s not only normal but fully expected! If for example you find chicken to be repulsive as many women do, don’t worry. There are plenty of other sources to find protein and you just need to focus in on them. If there are certain foods that you can’t stomach then find the substitutes in that food group to make up the nutritional equivalent.

There are always ways to ensure proper nutrition, even if it seems impossible. Don’t worry if those first few months are rough in holding down anything as it will almost always balance out. Just strive for the best possible nutrition at whatever point in the pregnancy you may happen to be at. When in doubt think back to your food pyramid that you likely used in school as a child and use that to provide some guidance.

Use the Guidelines

You want offerings from each of the food groups so that should include appropriate servings of each of the following:

• Whole Grains: Be sure that you are choosing the right types of carbohydrates and you will get some excellent benefits. If you opt for whole grain breads, brown rice, and whole wheat pasta you will not only get a lot more nutrients but you will also get some fiber which is crucial for many pregnant women.

• Dairy Products: These can be your lifeline for protein when all else fails. They can also provide you with some much needed calcium and Vitamin D which you need loads of during pregnancy. Opt for choices such as cottage cheese, yogurt, plenty of milk, and cheese.

• Fruits and Vegetables: You want to focus a lot of your attention here as you can load up on these and get a lot of great nutrients. Mix it up and go for the more vibrant varieties as they are often loaded with vitamins, minerals, and antioxidants. Try to include fruits and vegetables at every meal and snack for a powerful punch.

• Proteins: This is the area that most pregnant women tend to struggle with the most, but there is always something that can work for you. Try to aim for the healthiest of the proteins with choices such as salmon, chicken, beans, tofu, and lean beef. If you can’t handle one then try for another until you find the protein that you can handle and that gives you what you need.

As you make your way through your pregnancy your tastes are likely going to change. Just keep up with it and always keep these dietary needs in the back of your mind. Proper servings from each of the food groups will offer wonderful benefits to you during your pregnancy. The right foods will also help to ensure that your baby grows and develops properly and that it is a healthy and happy pregnancy for both of you!

Many of us struggle with depression from time to time. Whether it’s due to some tragic event or a condition that we live with our whole lives, depression can be difficult to manage. You hear so many things that may help to ease prevention or help manage the symptoms. The truth is though that if you are looking for a natural way of dealing with depression, then the answer may be as simple as exercise.

The Answer to Your Problems

Though many think it seems too good to be true, simply engaging in a fitness regimen may be the answer that you’ve been looking for. When we exercise we release endorphins within our system. These are known as the “happiness hormones” and they help to make us feel good. That is the rush of adrenaline that you feel after a workout that makes you feel as if you just accomplished something great. If you have ever experienced this then you know firsthand just how great you feel when you are done with exercising for the day!

Not only that but when you are exercising you are doing something good for yourself. Not only are you partaking in an important aspect of a healthy lifestyle, but you are also taking some time out of your day to focus on yourself. Though we all have hectic lifestyles just a thirty minute exercise session each day can do wonders for your mindset. It can help you to naturally deal with the depression that you may be suffering with and help you to feel much happier and healthier overall.

Prevention and Help On the Way

In addition to the release of endorphins, you are fighting off and working to prevent illnesses when you exercise. You are in better shape and are working towards or maintaining a healthy weight range. Therefore you aren’t putting yourself at risk for obesity or any other health conditions that could develop later on. When you are overweight it can not only put extra stress on your body, but it can also cause you problems mentally and emotionally as well.

Many people find that at some point in their lives they may be faced with the potential for taking antidepressants. While there are many people who can benefit from these medications, it may be worth trying the more natural source first. Try incorporating exercise into your day a few times a week and see how much better that you feel. It may take you awhile to get into a routine, but in no time at all you will feel good and look great. That’s a winning combination for beating out depression!

So while some people may need further help with their depression, exercise may be the answer for so many of us. As depression is a common thing the most natural cure is often exercise. This gives the body the physical activity that it craves and helps you to feel so much better at a person. You can cope with stress better and may find that this is the answer to coping with any depression that you have been struggling with in your life.

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Who doesn’t love sitting down for Thanksgiving dinner? It’s that one meal that you look forward to all year long. Not only is it a fabulous holiday to spend with the family, but it’s a delicious meal too. It’s great, right? Well while it’s festive and an excellent source of family bonding, it can also equal diet sabotage if you’re not careful. Though you don’t want to dread this meal, you do want to be mindful of how to handle it to keep up with your good health regimen.

Go In with a Good Plan

Those of us who are dedicated to a good health regimen including proper diet and good exercise know that eating well is a big part of this. You obviously need to fuel your workouts but you more than likely do that with proper nutrition on a daily basis. For some reason when most of us are faced down with that huge golden turkey and heaps of mashed potatoes, we lose all willpower. So this year go in with a plan….this year go in armed and ready to take this challenge on and be in charge!

First start by evaluating what you really enjoy about the Thanksgiving dinner. Is it the turkey? Is it the pumpkin pie? Is it the mashed potatoes? Believe it or not this is part of your strategy as you focus in on what you really like and make that your treat or your splurge. This doesn’t mean that you get to enjoy it in unlimited quantities but that gets to be the one that you really enjoy and savor the flavor of. Allow yourself a bit more of this item than anything else and enjoy every bite of it! Then take smaller portions of the rest of the items so that you can allow yourself the larger quantity of your favorite item.

Change the Way that You Eat

Also be diligent about the way that you eat. First start by making areas on your plate for each item rather than just heap it altogether. This will automatically ensure that your portions are smaller out of sheer necessity. It will help you to almost compartmentalize and then you can be sure that you’re not overeating—smart strategy!

Try to eat slower and let your mind think about what you are eating. When you eat slower you get full faster and then you’re not going to dive into the pile of food before you. This will also keep you from going back in for seconds as this is where most people tend to fall apart.

Do enjoy the meal but limit yourself a bit more than you may have in the past. If you find that you are hating yourself during Black Friday shopping then make this the year for change. Think about what you want to eat and focus your attention on that one goodie. Contribute healthier options for the meal such as steamed vegetables, mashed potatoes made with skim milk and margarine, and fresh cranberries. Then you have healthier options to choose from and you can load up on these items instead of the traditional fare. If you go in with a plan of attack, this year will be different and your stomach and your waistline will thank you!

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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It seems impossible that the holidays are just around the corner! This is a time of joy for many families as they celebrate Thanksgiving and Christmas and enjoy time with the family. There are so many wonderful things about the holidays—especially the food!  As you are probably aware this is also the most fattening time of the year as well. There is so much delicious food to eat, but if you give into the temptation you are going to hate yourself come New Years.

Making This Year Bright

So how can you make this year different? Though this time of year is full of much joy it can also be full of much anxiety and stress too. People tend to get stressed out about all that has to be done and all the expenses that they are bound to incur. When you are stressed you tend to naturally overeat and that’s where the calories start creeping on. Start by approaching this holiday season with a clear head and a calm demeanor. No matter how stressful things may get, try hard not to give into the temptation to overeat as you deal with your worries.

Also be sure to have a plan before you go to any holiday related event. From cocktail parties to school functions to just gathering at friend or family homes, there is always some kind of food involved. In the past you have likely enjoyed endless amounts of calories and then hated yourself later. Make this year different and go in with a plan of attack. Though some of these tips may seem obvious they are good things to keep in mind to ensure that you don’t overeat or put yourself at risk for diet sabotage:

• Eat a small snack before you go. That way you will not go in starving and ready to eat whatever they put before you. This is a good trick that works for many and keeps your hunger pangs at bay and allows something in your stomach so you don’t overindulge.
• If you are going to enjoy a cocktail be smart about it. Calorie wise this is where many people blow it! Enjoy a wine spritzer that still allows you to have a cocktail but with far fewer calories. Try drinking water in between cocktails to space yourself out. Alternatively just allow yourself two cocktails and just call it quits after that.
• Allow yourself a serving of something special…but not everything! If you love dessert or can’t pass up appetizers then let that be your splurge and then focus in on the healthier options. This will allow you to get your little taste and enjoy it but not blow your week’s worth of calories in one shot.
• Survey the food being served. Take a look at what is being served and then choose wisely. Fill your plate with healthier options such as whole grain crackers and hummus or fresh vegetables and then you’re not tempted to move to the other fat laden options.

A Proper Game Plan Will Never Let You Down

You are going to attend a number of holiday festivities and if you don’t want to blow your efforts, just be prepared. Knowing what to expect out of yourself at each event ensures that you don’t end up having to put in double time at the gym.

You can enjoy your holidays and you can enjoy some good food, but you need to be smart about it. If you give yourself a pep talk before hand and come armed with an intelligent strategy then you are far more likely to make the right choices and have a very Happy Holiday—before, during, and after!

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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With fall upon us we are gravitating towards the comforts of this season. We are enjoying more time at home, bundling up in sweaters, and getting ready to enjoy a bit of comfort food. If you define this season with comfort food then you are not alone. Who doesn’t love a hot bowl of soup on a cool fall day? If you love your soup then you’ll be thrilled to know that there are some healthy options in this category.

Veggie Love

The best part of a good veggie soup is that it’s fat free and loaded with tons of fiber and very little calories. There are many vegetable soup recipes out there, but this one is fat free:

Start with 2 cans of tomato sauce and 1 larger can of whole tomatoes, throw into pan and turn to medium heat.

Chop up and throw in as many vegetables that you like including:

• Broccoli
• Cauliflower
• Carrots
• Green
• Beans
• Zucchini
• Onions
• Cabbage
• Celery

Throw in two packages of fat free chicken or vegetable bouillon powder and seasonings including dill, garlic, salt, and pepper.

Simmer until all veggies are cooked and soft, usually about 45 minutes or longer on a low heat. Enjoy!

Add A Little Meat

You can also go for a low fat meat based soup. This is so filling that even the men in your life will enjoy it and yet it’s low fat. This is loaded with protein, fiber, and has the right blend of vegetables. We call this Turkey Tuscan Soup and you will love it!

In a separate pan brown a package of ground turkey and some onions. Drain and set aside.

Start with a box of low sodium and fat free chicken broth, put in pot with some water and start on a medium heat. Add in cooked ground turkey and onion mixture and get ready to throw in other ingredients.

As the soup starts to simmer on a medium heat throw in spinach, cooked acorn squash, and a can of drained cannellini beans. Throw in your favorite seasonings, ones that work well with this include basil, oregano, garlic, salt and pepper.

Let the soup cook on a medium heat until blended well, about 1 hour on a lower heat.

This is so substantial that it doesn’t feel low fat and everyone will gobble it on up!

Soup to Warm Your Days

Many of us enjoy soup but the versions that are out there are full of fat. You can cut back on the fat for almost any soup recipe. You can also bump up the nutritional quotient if you add in plenty of chopped vegetables, beans for fiber, and a low fat and lean protein. Think about what will help to make it substantial and add to making it a healthy option. Cut out the fat very simply by getting rid of high sodium or high fat bases or broths, opt for low fat and low sodium versions or use a tomato sauce base.

If you put some thought into it you are bound to enjoy the soup more as you will know that it’s good for you too! This is the perfect time of year for soup so enjoy it and just be smart about how you prepare it. Soup is good for you and can help to warm you up on those brisk fall days!

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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