How to get your arms ready for tank top season

Image

Spring is upon us and when the weather starts warming up, it’s time to happily pack away your sweaters and coats (or at least shove them to the back of the closet) and break out the tank tops and short sleeves. But to your horror, all of those delicious winter goodies have made their way straight to your…arms! Not only are your arms not toned and defined, they actually jiggle! You need to get your arms fit, fast! Here are a few easy to do work outs that will reduce embarrassing arm flab quickly, so you can get into your tank tops ASAP!

(OK, first of all, you have to ditch the bad eating. That’s a no brainer – all the arm workouts in the world won’t help you if you’re still packing pies. Check out these fresh summer salad ideas to satisfy your hunger instead!)

Tricep Kick Back

To start this exercise, kneel on a bench with your torso slightly bent forward. With the dumbbell weight of your choice, hold your arm at a 90 degree angle with your dumbbell in front of you. Then, extend your arm back and bring the dumbbell behind you, raising it above your back. This move will define the backs of your arms.

Lateral Shoulder Raise

To start this exercise, sit on a bench or stand. With the dumbbell weight of your choice, hold your arm to your side naturally. Extend your arm straight out until the dumbbell is level with your shoulder. This move will define the underside of your arms.

Upper Back Fly

Sit on a bench and lean forward a bit, with your arms hanging loosely in front of you. With the dumbbell weight of your choice, bend your elbows and extend your forearms just a bit. Flex your shoulder muscles as though you are trying to bring your shoulders to touch behind you. Hold for a few seconds, and release. This move will define your upper back for those spaghetti straps! 

Pushups

Push ups are an old standby that can be done almost anywhere, and can really get those arms looking great. You don’t even need dumbbells for this exercise. If you don’t have the space to lie down, simply stand a few feet from a counter, lean forward and use the counter to push yourself up and down.

Do each of these exercises ten times, with three repetitions. Soon, you notice that your arms will lose their flab and take on a defined appearance that looks absolutely fabulous in a tank top! 

Committed to your success,

Stacy Papakostas

NYC Adventure Boot Camp for Women
www.NYCAdventureBootCamp.com

Subscribe to our Blog

Follow us on Twitter

Friend us on Face Book

Advertisements

3 Summer Salad Recipes that will help you keep the weight off

Image

With swimsuit season quickly approaching, you need to maintain your goal weight throughout the warmer months. That means no cakes, cookies, or fried foods. What is a hungry girl to do? Fear not, these 3 delicious summer salad recipes will fill you up and satisfy your sweet tooth all at the same time, without damaging your waistline. Pair with a tall glass of iced lemon water and you’ve got a healthy meal that won’t drag you down.

Note: Salads are single serving. For more servings, increase portion sizes of each ingredient depending on how many people are being served.

1.  Strawberry Spinach Honey-Walnut Salad

  • 1 ½ cup washed baby spinach leaves
  • 3 large strawberries, sliced
  • Small handful walnuts
  • ¼ medium red onion, sliced
  • Small handful cherry tomatoes
  • 4 tablespoons honey
  • 2-3 teaspoons apple cider vinegar
  • 1 teaspoon celery seed
  • Salt and pepper to taste

Toss all vegetables together in a bowl. In a small skillet or sauce pan, warm the honey, vinegar and celery seed. Mix well and add walnuts, heating until just simmering. Pour warm dressing over salad and allow spinach to wilt a little. Enjoy!

2. Basil-Lime Shrimp Salad

  • 6 large or jumbo pre-cooked and chilled cocktail shrimp
  •  ¼ red onion, sliced
  • ½ yellow or orange sweet bell pepper, sliced
  • ½ avocado, sliced
  • Small handful fresh basil, divided 
  • 1 ½ cups Spring Mix salad greens
  • 1 large lime, wedged
  • 4 tablespoons light olive or grape seed oil
  • 2 teaspoons sugar
  • Salt and pepper to taste

Toss salad greens, onion and peppers in a bowl. Top with chilled shrimp. In a small sauce pan, pour 1 tablespoon oil and ½ of the basil. Sweat over medium heat until basil is wilted. Place in another small bowl and whisk in remaining oil, sugar, and lime juice from ¾ of the lime. Chill 15 minutes. Pour over salad and salt and pepper to taste.  Top with remaining fresh basil and serve with 1-2 remaining lime wedges.

3. Cantaloupe Mint-Prosciutto Salad

  • ½ small to medium cantaloupe
  • 4 slices prosciutto, chopped
  • ¼ red onion
  • 1 ½ cups Spring Mix salad greens
  • Small handful mint, divided
  • 4 tablespoons light olive or grape seed oil
  • 3 teaspoons white balsamic vinegar
  • 2 teaspoons sugar

Toss cantaloupe, red onion, and salad greens together in a bowl. In a small skillet or sauce pan, combine 1 tablespoon oil and chopped prosciutto. Sautee prosciutto until browned, add mint and sweat briefly until wilted. Whisk in remaining oil, sugar, and vinegar. Pour over salad and serve immediately.

Try any one of these delicious salad recipes this summer and you’ll never feel like you’re depriving yourself while managing your waistline!

Committed to your success,

Stacy Papakostas

NYC Adventure Boot Camp for Women
www.NYCAdventureBootCamp.com

Subscribe to our Blog

Follow us on Twitter

Friend us on Face Book

3 Simple Exercises to Get Tighter Abs

Image

Swimsuit season is quickly approaching, and after the holidays, your tummy might not be as toned as you’d like when you slip into your bikini. Don’t let summer creep up on you before you’re ready for it – try these three easy exercises to get fit, tight abs and look absolutely stunning when you don your swimsuit, even for the first time.

Planking In Reverse

Almost every woman has difficulty getting their lower tummy toned – the muscles there are just so difficult to isolate during exercise. This easy exercise allows you to target the “pooch” that ladies tend to have (especially those who have had babies) and tighten it up.

Simply lay flat, with your back on the floor and your arms behind your head. Lift your shoulders off the floor, stretch your legs out, and lift your ankles a few inches off the floor. Hold for about ten seconds (or as long as you can), release and repeat.

“There’s No Place Like Home”

This exercise is super simple to do, because you’re basic ally in the same position you were in the first exercise. However, with your ankles and shoulders still lifted off the floor, open your legs about 12 inches and then bring your heels together as though you were “clicking” your heels. Do several repetitions without lowering your ankles back to the floor.

The Crossover Crunch

This also requires you to be in the same position, so you can get these ab exercises done quickly, without changing positions all over your mat. Cross your ankles, keeping them lifted off the floor, and bring your shoulders up off the floor again. Hold this position for several seconds while you tighten and squeeze all of your muscles, especially your abs and inner thighs. Release, and repeat.

When you’re short on time and need to get your ab exercises in, this is a great routine to do. You just need a flat surface, so you don’t even have to go to the gym – try it in your office on your lunch break or in your living room before you go to work in the morning. After a couple of weeks of doing these exercises regularly, you’ll notice that your abs are tighter, more toned and bikini ready!

Committed to your best abs,

Stacy Papakostas

NYC Adventure Boot Camp for Women
www.NYCAdventureBootCamp.com

Subscribe to our Blog

Follow us on Twitter

Friend us on Face Book

Ladies, are you getting your vitamins?

Image

You’ve heard about how important it is to take vitamins. Nowadays, the typical woman’s diet consists of prepared meals and convenience foods, and it’s very difficult for women to actually get the nutrients their unique female bodies need. However, many women still don’t know what vitamins are essential and which ones do what – and sometimes, they even skip their daily multivitamin. Vitamins are critical for women! So ladies, are you getting the vitamins you need?

Zinc

Zinc is essential for healing and protecting the skin, and it has also been shown to help reduce the symptoms of PMS. So you definitely don’t want to be skimping out on the zinc when that time of the month rolls around!

The best sources for vitamins are fresh foods as opposed to capsules or vitamin tabs. You can get more zinc in your diet by incorporating more lean beef into your meals, crab, and chicken (dark meat has more zinc than white meat). If you don’t consume meat, snack on sunflower seeds or cashews instead.

Folate

Folic acid is absolutely essential for expecting and nursing women. However, even if you aren’t pregnant or breastfeeding, folate is still something you need to get enough of. Folate helps you make red blood cells, which keeps you from being anemic. Women are very susceptible to anemia, which can make you feel very tired and dragged down. If you don’t have enough folic acid in your diet, you’ll also feel more irritable and be more forgetful.

Get more folate in your diet by eating peanuts or peanut butter, spinach and broccoli. For something sweet with folic acid in it, treat yourself to a juicy papaya.

Calcium

Calcium is one of the most important nutrients for women, and you probably already know it helps you build strong, healthy bones. However, women are prone to osteoporosis as they age, which makes your bones brittle, weak and susceptible to breaking or fracturing.

Boost your calcium intake with low fat dairy products like milk and yogurt, or opt for almonds, leafy greens and soy milk if you don’t eat dairy. Fish such as sardines, salmon and tahini are also excellent sources of calcium if you enjoy seafood.

There are many more vitamins that are important for women, so make sure you take your daily multivitamin and keep your diet full of a variety of fresh fruits, vegetables and other whole foods. Anytime you can swap convenience foods for something fresh, you’re doing something wonderful for yourself! 

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!!!

Subscribe to our Blog

Follow us on Twitter

Friend us on Face Book