Get Bikini Ready In 4 Weeks With These Exercises

 Who doesn’t want to look good in a bikini? Summer is in full effect and that means that it’s time to get that body in good shape. If you haven’t already begun a steady workout regimen, then there is no time like the present. You can whip that body into shape and enjoy a bikini ready body before the end of summer—it really is achievable with the right exercises.

If you are diligent about this program and really push yourself at least five days a week then you can literally transform your body in just four weeks time. Yes this requires dedication and it’s not going to be easy, but it’s all about how bad you want it and so it is hopefully worth the effort. Push for high intensity workouts that incorporate as many of these exercises as possible each and every time. This is how you change your body into the bikini version that you’ve always wanted.

  • Jump Rope: This is just an all over good exercise. It’s cardio and a very accessible type at that. You will also find that you work the biceps, the shoulders, and of course the legs as you work through this exercise. No matter where you are you can pick up a jump rope and crank out this comprehensive exercise.
  • Running: Cardio is a must if you want to shed some fat to get to the lean muscle that you want. So if you want to burn the most calories and the most fat, then running is by far the best way to go. If you are newer to this then start with a run walk combination and then work your way up if you have to.
  • Squats: Nothing is better for the glutes than pushing through some squats. These can be done in a variety of different ways, from various angles, and using weights to increase the intensity. This will not only help you to shed some fat but also to build some crucial muscle in this stubborn area.
  •  Interval Training: Combining high intensity intervals of cardio plus strength training is an excellent overall workout. Work though this like an obstacle course and look for boot camp courses that do this. You will find that you feel challenged and you are combining various intervals of the two most critical aspects of your workouts.
  •  Tricep Extensions: If you don’t want that stubborn layer of fat hanging over the side of your arm anymore, then get those triceps into shape. You can do this with overhead tricep extensions. For an additional challenge try to do this while lying down and balancing yourself on an exercise ball, and then you incorporate several exercises at once.
  •  Push Ups: These are not easy but they are highly effective. What you may not realize is that you are not only getting in a good arm workout, but also strengthening the core as you push up and down while balancing your entire body.
  •  Bicep Curls with Front Lunges: The key to good exercises is to combine movements and this is no exception. You not only work through a bicep curl but you add in the legs with front lunges. This is great for going after those stubborn areas and giving them fantastic tone.
  • Lying Straight Leg Raises: You are lying down with your legs up at a ninety degree angle and then you slowly raise your body up using only your lower half. It sounds easy enough but by the next morning you will feel this in your abs—and that means that it’s working for you!
  • Bicycle Crunches: One of the best abs exercises out there, this is the type that you want to take your time with. Slow down and work each side and then switch. If you do it right then you will feel an intense burn in the abs even during the workout.
  • Shoulder Raises with Side Lunges: You are again creating a compound exercise so you work the shoulders and the legs with this combination. You want to really work at perfecting your technique and ensuring that you get the most out of it.

 This combination of exercises will take you to where you want to get and that is bikini ready. You may think it’s impossible but in no time at all you are going to burn calories, shed fat, and really build up some key muscle tone.

How are you feeling about your fitness level? Do you have any goals that you want to reach this summer? Please contact me, Stacy Papakostas for a FREE consultation.

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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Why Boot Camp Works

 

Many women are fearful when they hear about a local boot camp, and this is a terrible mistake. This is not just the type of activity that is made for men and in fact women can benefit greatly from this type of workout. Though you may be new to it you are bound to pick it up fast and feel a challenge and empowerment that you have never felt before. This is the type of workout that every woman should try at some point in her life.

Though not all boot camps are created equally we can offer some really wonderful advantages. You are going to get in really great shape doing one of these and before you know it, your body will change and your strength will just continue to build. This is the type of workout that you will wonder why you ever did without and therefore it’s one that you should be focused on moving forward.

It Truly Challenges the Body

The problem with so many workout regimens out there is that they don’t offer enough of a challenge to the body. Either you get bored or the body becomes complacent after awhile. Just performing cardio won’t work in the long term and strength training alone can get really tiresome and make you feel like all you are doing is building muscle.

Therefore the one big advantage of joining NYC Adventure Boot Camp or one like it in your city is that it offers a very unique and real challenge to the body unlike anything else. You may feel as though you are doing too much but it’s because it’s an all over body workout. You are performing exercises that are more than likely new to you and that’s good because the body responds quite favorably. Therefore you end up doing some really great and challenging things and this is good for every aspect of your health in the long run.

It Works Every Muscle Group

Far too many workouts out there focus on one muscle group at a time. First and foremost there is no such thing as spot training. While you can focus on one muscle at a time, why would you want to do that when you can get it all done in one shot? With this type of workout through boot camp you are really training your entire body all at once. Far more effective and value for your workout time that way!

You are doing things that are cardio based as well as strength training based. So it’s a great aerobic and muscle building and endurance and stamina type of activity. It’s a great combination of activities as well so rather than spending time on one muscle group one day and then moving on the next, you are doing it all at once. This means you get some real bang for your buck and you will start to see that not only in your body changes but in your strength and stamina as well.

It Sheds Fat, Burns Calories, and Builds Muscle Tone

All the health experts out there will tell you that to lose weight we all need to do cardio plus strength training. Boot camp offers that and so much more as you are shedding fat off the body, burning some great calories, and you also happen to be building up some great muscle tone at the same time. This means that it’s a killer workout and you are getting everything you need all in one shot.

When you feel challenged like this is when your body will respond and change favorably. You will never get bored and you will continue to work towards that body that you’ve always wanted with this type of workout regimen. Boot camp really does work!

How are you feeling about your fitness level? Do you have any goals that you want to reach this summer? Please contact me, Stacy Papakostas for a FREE consultation.

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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Super Foods

Though the definition and complete list may vary, there is an entire category of foods that should be on your must have list. They are the super foods and they offer you some truly amazing nutritional value. They contain key ingredients such as antioxidants, vitamins, minerals, and even fiber. They are not only good for weight loss but also good for your health overall as well.

What you should know is that they all offer various benefits. Some may help in the prevention of certain diseases such as cancer. Others may be helpful in naturally boosting your immune system in the here and now. Still others may have fiber which helps to keep your digestive system running properly. No matter what, these super foods get their name for a good reason and they are well worth the investment in your health overall. At NYC Adventure Boot Camp, we promote healthy eating versus fad diets.

The Good Fats Really Do Matter
You are hearing a lot about super foods because they really do matter. They have a key substance in them known as Omega 3 fatty acids and this is instrumental to your health. This can help with weight loss, with naturally lowering your cholesterol, and with helping you to prevent certain diseases in your future. The list of the very best foods that contain Omega 3 fatty acids and which are considered to be truly “good fats” includes:

  • Salmon
  • Tuna
  • Mackerel
  • Swordfish
  • Avocado
  • Walnuts
  • Almonds
  • Flax Seeds and Flax Seed Oil
  • Olive Oil

True and Very Powerful Whole Grains
Who ever thought that carbohydrates could be truly good for you? The most important part of this aspect of the food pyramid is to ensure that they are the types of carbs that are actually good for you. They need to be true whole grains rather than derivatives. Eating white bread will do nothing but introduce too much sugar which is bad for your health and can make you feel hungry sooner. Whereas if you focus instead on true whole grains you get a heaping dose of fiber and some important minerals that can help your overall health and that’s good for everything from weight loss to lowering your risk of heart disease. You will find that quinoa is quickly growing in popularity and so too are steel cut oats. Beans and legumes are not only lean proteins but fit nicely in with whole grains and offer the same tremendous benefits.

The Brightest and Best Fruits and Vegetables
When your mom told you to eat your fruits and vegetables she knew what she was talking about. You want to be sure to eat plenty of these gems, but some stand out more than others. The brighter and more vibrantly colored the hue of the fruit or vegetable the more antioxidants are contained within. So you get plenty of vitamins and minerals and then boost your nutritional quota with antioxidants that help your immune system and you to work towards prevention. The very best of the best include items such as:

  • Broccoli
  • Sweet Potatoes
  • Blackberries
  • Strawberries
  • Blueberries
  • Carrots
  • Kale
  • Spinach
  • Tomatoes

How are you feeling about your fitness level? Do you have any goals that you want to reach this summer? Please contact me, Stacy Papakostas for a FREE consultation.

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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New Moms Lose the Weight Now

It’s the age-old problem of the new mom wanting to lose the baby weight. Every mother has been through it and felt the frustration as her old clothes won’t fit her anymore. A woman’s body goes through so much during pregnancy and the after effects are the body that you see in the mirror doesn’t look like your own. It’s time to get serious about losing the baby weight and to make an effective change for yourself!

Though you may feel conflicted about how to workout with a newborn in tow, there are ways. You do have to make sure that you are still taking care of yourself even as you care for that new little bundle of joy at home. New moms are often exhausted and lack the energy necessary to make it through a challenging workout. So you must find time to care for yourself in this manner and make exercise and taking off the baby weight a main priority for yourself.

Get Focused and Make Yourself a Priority

You need to first and foremost get the all clear from the doctor for exercise, particularly important if you had a C-section. Once you do it’s time to get focused and to ease back into exercise as your body heals. You do need to challenge yourself but you should also recognize that some things may be harder if you have had some time away from the gym. No matter what you must make exercise and caring for yourself a main priority and that’s where a lot of people struggle.

It’s very easy to get caught up in caring for a new baby and not leave enough time for yourself. Know that at first it will be a bit of a challenge as it’s hard to find the energy. If you work hard at making it your routine and instead learn to embrace this time for yourself then you will really reap the rewards. No matter how busy life gets or how tired you may feel, a workout can really be of great help in weight loss and in just feeling more like yourself.

Find Creative Ways to Sneak in a Workout

Even when you are feeling exhausted or blue a workout can be yours for the taking. Get creative and put the baby in the jogging stroller and get out for a run. Start a local mom’s running club with some friends and get out and hit the trails. Embrace activities that you can do with the baby on the floor next to you such as sit ups, push ups, and even weight lifting. Where there’s a will there’s a way and it’s time to get creative!

Try to work with your spouse or other loved ones to get in some time to hit the gym. If you have days where you simply can’t though get a whole slew of workout DVD’s and use them whenever you can. Even getting in a half hour of exercise in a day is better than nothing so embrace whatever you can. Whatever you can do to come up with creative ideas for a workout in a pinch will just help you that much more in the long run.

Get Back Into It and Challenge Yourself

It’s not going to be easy to get back into a workout routine, but it’s going to be well worth it. Try to build up your endurance and stamina and turn to the right foods to do so. Proper nutrition can help to fuel your workout and constantly building on your workout routines can help to keep you strong. Incorporate weight training with your cardio for a powerful workout when you are in a pinch for time.

There are so many wonderful ways to challenge yourself so find your starting point and then build up from there. Though you may feel like you will never get to your end goal you will and you will be a much stronger woman and even better mother for all of the hard work. So while your main focus is on baby right now be sure to never forget about yourself and make exercise and getting back in shape a main priority too.

How are you feeling about your fitness level? Do you have any goals that you want to reach for summer? Please contact me, Stacy Papakostas for a FREE consultation.

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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