Winter Workout Tips

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Working out in the winter can be tough. It’s cold, you really don’t want to go outside and curling up on the sofa under a blanket with a cup of hot cocoa sounds way better than donning your yoga pants and getting your exercise on. However, if you don’t keep your fitness level up through the winter, it will be that much harder to get back in the groove when it warms up and when you actually do want to get out there and stay fit.

Here are some easy ways to get your butt into gear during the winter when all you really want to be doing is snuggling up next to the heater with a good book.

Light Therapy

Light therapy is commonly used for depressive disorders, especially Seasonal Affective Disorder – a disorder in which many people become depressed or notice depressive symptoms in the winter, when they don’t get out as much or are stuck in the house. Light therapy uses a solar lamp to deliver white light for a specified period each day. While it is primarily used for depression and other similar disorders, you can use it to help you get motivated to exercise. Because it can help boost mood during times that there is less natural light available – like during the winter – you can use light therapy to fool yourself into feeling revved up just like you do when the sun is shining outside.

Vitamin D Caplets

The sun increases your body’s available Vitamin D, and in the winter, we naturally get less vitamin D because we are exposed to less natural light. If you can’t get a solar lamp, consider supplementing your diet with vitamin D caplets during the winter. You can also use vitamin D supplementation in addition to light therapy. Vitamin D can help you feel more energized during the winter, instead of tired and lethargic.

Bite The Bullet

Getting out of bed or off the couch and working out is the hardest part – once you’re actually up and doing it, it’s no big deal. Working out makes you feel fabulous for the rest of the day. Even if it’s a blizzard outside, you’ll feel great all day and have the energy to power thorough your “to do” list. So just bite the bullet, get up and exercise. Flip on your winter workout DVD and go to town, even if you can only stand to do 10 minutes of it. Throw your hair up, slip on your tennis shoes and get in the car before you can talk yourself out of going to the gym. It’s hard getting going during the winter, but once you’re finished, you’ll be glad you did it. 

If you are in New York City and interested in joining an all woman’s boot camp  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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Weight Loss Supplements That Really Work

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Diet pills are expensive and useless at best, and at worst, they can cause damage to the body and its vital organs. While you may lose some weight at first with diet pills, this is usually water weight and comes back quickly. However, weight loss is difficult and many people need a bit of a boost. What are some safe, all natural weight loss supplements that really work?

Whey Protein

Most people typically use whey protein to build muscle, however, new studies are revealing that whey protein can aid in weight loss as well. Whey protein will fill you up faster and keep you feeling full for longer, helping you to eat less and feel satisfied. It will still help you build muscle, but without excessive bodybuilding, the muscle will be lean and help you burn even more fat.

Glucomannan

Glucomannan is a thickening agent extracted from the konjac plant and is typically used in Japanese cooking. It’s a sugar, so it does have a few calories in it, but when taken as a supplement, it will expand in your stomach by absorbing water. This will help you to feel full without consuming a large amount of calories. You will naturally feel full, all while eating less.

Apple Cider Vinegar

Apple cider vinegar has long been touted as a folk remedy to boost weight loss, but does it really work? Studies have shown that apple cider vinegar can help stabilize blood sugar and prevent highs and lows that contribute to hunger pangs. This will help suppress your appetite and keep you from snacking in between meals. It will not help you restrict your calorie intake by significant amounts, but blood sugar regulation will help you to eat well balanced meals and feel satisfied more easily.

Acai Berry

Acai berry supplements can be useful when used for weight loss, but you need to be careful about which formula you purchase. Many “diet pills” that contain caffeine or other harmful chemicals contain acai berry as an additive, but it is not the primary ingredient. If you want to use acai berry to lose weight, make sure you are purchasing a supplement that is just acai berry.

The powerful antioxidants and vitamins in acai berry will help increase your energy and boost your metabolism, helping you to stay up on your exercise and burn fat more effectively.

If you choose to use supplements for weight loss, stick with natural, plant based supplements and stay away from mixed formulas or anything with caffeine or chemicals. Do your research and consult your doctor before starting any diet or weight loss plan.

If you are in New York City and interested in joining an all woman’s boot camp  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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How to get rid of holiday flab!

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Gaining weight over the holidays is common, especially with all of the delicious food that is served over Thanksgiving and Christmas. However, when New Year’s rolls around, you want to get that extra flab off and get rid of the muffin top that is now hanging over your jeans. You also want to do it fast – you don’t want to keep holiday fat on until April! Here are some easy ways to banish holiday flab in a hurry.

Kick The Salt

Of course, you need to start eating healthy ASAP. Start subbing in fresh salads, fruits, vegetables and lean meats for breads and pastas and pass up on the salt. Salt causes you to hold more water, and it’s likely that a good portion of the weight you gained over the holidays is “water weight.” This is because most holiday fare is laden with sodium and extra salt. Don’t use salt in your cooking, and avoid prepackaged and convenience foods, which have a lot of salt built in.

Drink Plenty Of Water

You may think that drinking lots of water will actually cause you to gain more water weight, but actually, the opposite is true. Drinking plenty of water will help you to flush out the extra sodium in your body, which in turn, will help you lose water weight. Aim for at least eight 8 oz. glasses of fresh, cold water each day.

Sit In The Sauna

If you have access to a sauna (many gyms have them), have a good sweat session or two. This will also help rid your body of extra water weight, salt and other toxins, leaving you slimmer and feeling better after the holiday overindulgence. Just remember to use good judgment when you visit the sauna – don’t sit for too long and don’t make the sauna too hot. If you start to feel too warm, dizzy or lightheaded, get out of the sauna right away and sit somewhere cool until you start to feel better. If you have health issues like heart or breathing problems, you may want to consult a doctor before using a sauna. Using saunas on a regular basis, however, can help keep water weight from sticking around.

If you are in New York City and interested in joining an all woman’s boot camp  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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How To Meet Your New Years Weight Loss Goals Without Diet Pills

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Diet pills are often touted as a great way to lose weight quickly, without a lot of hard work, but in all actuality, diet pills can be dangerous to use and the effects don’t last very long. Once you stop taking the diet pills, the weight you lost (which often isn’t much in the first place and is mostly water weight anyways) usually comes right back and you’re forced to take the diet pills again to lose the weight and keep it off.

This is great for the diet pill companies, but not so great for your body and your overall health. Losing extra weight and maintaining a healthy weight is an important long term goal, but you don’t have to use diet pills to do it. If your New Year’s goal is to lose weight, you can do it without diet pills for longer lasting results! It may take some effort, but the hard work will be worth it come bikini season.

Calculate Your Basal Metabolic Rate

This is the amount of calories your body needs on a daily basis to perform basic functions like breathing and digestion. You can find a BMR calculator here. (http://www.bmi-calculator.net/bmr-calculator/)

Reduce Your BMR By 500 Calories

You can lose weight fairly quickly if you create a 500 calorie daily deficit in your BMR. This forces your body to use the calorie stores your body has – also known as fat – to perform its daily functions. However, you don’t want to create a 500 calorie deficit in just your diet, or just exercise. Doing so is very hard to actually maintain. Who can truly stick to a 1100 calorie diet? It’s not healthy, first of all. And it’s really very difficult.

The best way to create the 500 calorie deficit is to do so by splitting up the calories between exercise and diet. Reduce your BMR by 250 calories and consume only that amount of calories a day. Then, make sure to burn at least 250 calories through exercise each day.

Losing weight may seem difficult at times, but it honestly is a simple mathematical equation. If you burn more calories than you consume, you will lose weight!

Always discuss any weight loss plan with your doctor first to determine the right plan for you and your body type. He or she can recommend the best foods to eat and forms of exercise for your specific health situation.

If you are in New York City and interested in joining an all woman’s boot camp  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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