Ways to Manage Stress

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No matter who are you, everyone deals with stress. Stress can be defined as the body’s reaction to everyday challenges, and in our modern society, stress is an ever-present part of life. However, the danger comes with trying to take on too much. Chronic stress can lead to physical and emotional problems that will impact your health, relationships, and overall well-being. Women especially might feel the pressure to take on too much as they try to juggle their career, families, and lives.

The good news is that stress can be managed. Here are some ways to manage stress if you find yourself overburdened and overwhelmed:

  • Take Care of Yourself – The fundamental key to managing stress in your life starts with taking care of yourself, meaning, first of all, that you take care of your physical needs. If you find yourself skipping meals or sleep, that is a sure sign you are trying to do too much. Eat healthy, well-balanced meals and make time to get physical exercise at least three times a week. Sleeping is essential to fighting stress. It is the time that you restore your body and let it repair itself. You can not function properly if you are not well rested.
  • Make Time to Pamper Yourself – One of the best ways to relieve stress is to make time to do fun activities or things that help you to relax like meditation or going for a walk. Your idea of pampering yourself might be a day at the spa or retail therapy. In any case, treat yourself to something nice and put your to-do list away for a while.
  • Reach Out to Others – When our lives get busy, we can tend to isolate ourselves and put our relationships on the back burner. Sometimes you just need to call your best friend, go out to coffee with a supportive family member, or make time for a date night with your significant other. Relationships are beneficial in that they not only enrich our lives but they also fortify us against stress.
  • Learn to Say No – You might be trying to take too much because you haven’t learned how to set up boundaries in your life. This means being able to say no to demands and activities that you already do not have time for. Stand up for yourself and learn what you can handle.

In New York City and want to get involved in a good cause? Come to a donation based camp class for The Obesity Initiative. Read our prior blog post for more information. 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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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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Why Drinking Water Is Important

You hear it all the time and yet so few of us actually practice it on a daily basis. Drinking water is fundamentally important to your body and to your health. Though we may recognize this in theory for some reason many of us don’t practice it. Sure you need to get used to drinking a great deal of water in a day, but it truly does a body good.

Drinking water is fundamentally important but becomes even more critical during the hot summer months and around the time of day that you workout. You have a lot taken out of the body and so you must replace it, and truthfully water is the very best way to do so. If you aren’t in the habit of drinking water throughout the day then it’s time to get focused. This may be one of the best things that you do for your health and therefore is a lifesaver in many different ways.

It Helps You to Avoid Dehydration

The single most important reason to drink water is to avoid dehydration. Most of us don’t realize just how devastating dehydration can be to a body and therefore we perhaps underestimate this problem overall. Water can help to keep the organs functioning properly and ensure that dehydration never happens to you. This becomes even more important when it’s hot outside as the heat can take away from your body and its ability to function normally.

When you drink water you can very easily replace what you may lose due to sweating in the hot summer months. This is also key during the times of a workout when you are sweating and losing a lot during the times when you challenge your body. When you get dehydrated it can be mild at first but left untreated may land you in the hospital. Therefore the more water you drink the less likely you are to get dehydrated.

It Keeps You Replenished and Ensures The Body Doesn’t React Unfavorably

In cases of extreme dehydration you may find that the organs shut down. The body can’t operate properly if it is not kept hydrated and healthy. Therefore you need to turn to water to ensure that this is not a healthy problem that can have more dire long term consequences. Though these may be extreme cases dehydration in any form is not something that you want to experience.

The body can overcompensate if you don’t drink enough water. This shows up when you get bloated and swollen from the heat. If you are drinking enough water then this will not likely happen. If however you are not giving your body the amount of water that it needs it will respond unfavorably and swelling is only the start of the real problem. If you want to ensure that your body continues to operate properly and that you don’t have any unsavory consequences then water is your best friend.

It Cleanses and Contributes to Energy and Weight Loss

What many people don’t realize about water is that it helps the body to get rid of the toxins and other substances that it doesn’t need. It helps to transport out the items that are bad for your body and therefore helps to contribute to a great natural cleanse. This may not be felt readily but over time you can see some very positive results when you turn to water for natural cleansing.

You will also find that drinking water before and after meals helps you to feel full faster. This in turn lends way to more effective and longer term weight loss. It also helps to give you more energy as water is helping you to avoid dehydration. You can power through a day and just have more clarity as you move about your daily activities. So while you may not be prepared for how powerful water can be in your life, it’s time to get focused and start making this a regular fixture in your day.

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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Creating a Challenging Workout Regimen

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When it comes to women and fitness, there are far too many out there who are afraid to challenge themselves. They may feel as though they are working hard enough, yet they aren’t seeing the results that they want to. Does this sound familiar? If you truly want to change your body, lose the weight, add some muscle, or just reach your health and fitness goals then you need to create a truly challenging workout regimen.

This doesn’t mean that you push yourself to the point of injury. It’s important to have a day of rest each week, however you do need to really push it when you are working out. A good regimen should include cardio, weight training, and should make you feel winded and sore at first. You are trying to change the shape of your body and therefore you are going to have to put some true work into it. So what does a truly challenging workout regimen include?

Push Yourself More Than You Ever Have Before

Before you tell yourself that you “can’t” or that you “won’t be able to”, you will never know until you try it. The biggest followers of boot camp and fitness boxing never told themselves that they couldn’t or that it would be too hard. They pushed themselves as they knew that somewhere deep down they were capable and that they could handle it. At NYC Adventure Boot Camp we will guide you all the way.

You need to know that no matter how hard the workout, you can handle it. This means trying new things, setting new limits, and creating longer term goals for yourselves. Every activity, whether it’s running or spinning or just lifting weights, is hard at first. You need to feel that challenge and push through it. You  may grit your teeth, you may be out of breath, and you may feel like you can’t handle anymore—but then all of a sudden it will somehow become a little easier and so much more additive!

Use Common Sense to Avoid Injury

Challenging is good, but it should never exclude common sense. If you want to ensure that you work through the pain and yet avoid injury then use your common sense. If you have an injury then don’t push yourself in that capacity. If you feel like you are going to faint then stop for a second. You do want to challenge yourself, but you don’t ever want to put yourself or your health at risk.

Never push so hard that you get hurt. You will however find that many of the injuries that happen in the gym were due to improper form or technique. Be sure that you know firsthand how to use all of the equipment. If you are taking a class then ask the instructor or even a personal trainer what the appropriate way to perform the exercises are. Never try to do something on your own and do it wrong—that’s when most injuries happen. Not worth it—the regimen should be challenging but still focused on the right way to perform each exercise.

Try New Things and Never Be Afraid

The world is your oyster so run with your creativity and new found energy. You shouldn’t be afraid of any type of exercise, even if it seems overly strenuous. It will only be challenging for a little while and then before you know it, you will have mastered it and become a real pro. At the point that it becomes too easy then it’s time to incorporate some new and wonderful exercises to take things up a notch.

When your muscles feel sore, they are changing. When your body changes shape, then great things are happening. The only way to truly get those results and to reach your fitness goals is to push yourself. Try something new that is totally outside of the box for you. Be sure to get proper instruction and take your time to learn, but then start challenging yourself. It’s a fun way of exercising and it gets results! You are never going to know until you try so see just how much you are capable of and you are sure to be amazed at the results and the person that you see in the mirror.

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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Kicking Your Workout Into High Gear With an Effective Boot Camp

The problem with many women’s workouts is that they are quite honestly too easy. Sure cardio on the the treadmill or the elliptical is fine, but is this really going to change your body? If you want to change your body and get results then you are going to have to work for it. In order to get there a great avenue well worth trying is boot camp.

There are many different types and forms of boot camp programs, but they are all highly effective. These are often intense programs that mix cardio with strength training and give you just the challenge that you need. What happens when you partake in this type of program is that you shed fat and build muscle—and that’s the type of combination that changes a body shape and equals true and long lasting success!

Nothing to Fear and Everything to Gain

When you think of boot camp you may have the vision of an actual drill sergeant shouting out commands. Though this won’t be like a day in the army, it most certainly will push you and challenge you. This is a good thing! There is absolutely nothing to fear, even if this is well outside of your comfort zone. You may feel a little apprehensive at first, but you are going to love it.

The thing to remember with boot camp programs is that they give you so much to gain. You are going to build muscle, you are going to shed and burn away fat, and you are going to participate in some truly challenging and intense drills. At NYC Adventure Boot Camp we specialize in women’s fitness. We know which problem areas to target. This will take you well beyond what you thought were your limits and give your body an intense shot of revolutionary exercise. This is what your body wants and craves, particularly if you want to change the shape of it forever.

Push Yourself to the Limits and Love the Results

Many women are afraid of boot camp for a variety of reasons. They may have heard horror stories or have this terrible vision in their minds. The thing to remember is that this type of program is intense for a reason. It helps you to push yourself to the limits and see that this is what you need to do in order to change. Stacy Papakostas does not believe in yelling at her campers, we aim to give you a competitive but supportive experience.

Do you want to lose weight or need to add muscle? The only way that’s going to happen is if you challenge your body. Yes you can get that through other workouts but boot camp programs are the most consistent and give you the fastest results. Yes you are likely going to work harder than you ever have, but you are going to get some killer results that you have never experienced before as well.

Find Out That You Are Capable of Much More Than You Thought

When you partake in a boot camp type of program you are not only going to get a lot out of it physically but mentally as well. You are going to find that you are capable of so much more than you thought you were. You will see that you can push yourself hard and get results and that your comfort zone was so much further out than you realized.

Much of what we get out of a fitness program has to do with the mental aspects as much as the physical ones. It’s truly important to reap the physical rewards, but you need to give yourself a mental break as well. If you can get the endorphins going and relieve stress through exercise, then you are going to achieve true and overall health. Boot camp is a great vehicle to get you there and so if you want to be physically and mentally stronger version of yourself, then this is the way to do it!

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. Stacy will also customize a meal plan for you to get you at your healthiest. Come work out like a GIRL!!!

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