Finish What You Started – Cut the Fat for Good

There’s no question about it – making the commitment to work out is no easy task. Not only is it hard getting your new fitness program off the ground, but you’re sure to encounter pitfalls along the way. Don’t beat yourself up or quit when you meet an obstacle, jump over it! Staying motivated is the best way to ensure that you’ll meet your fitness goals. In this article, we’ll explore how you can stay motivated in all stages of your fitness journey.

At NYC Adventure Boot Camp we are big on the three C’s- COMMITMENT, CONTROL & CONSISTENCY! Make the first step and Commit and we will gladly guide you through the rest. Whatever your health and fitness concerns are, we are confident that we can help you achieve your goals! We can discuss your goals and see if we are a good match. What are you waiting for?

In the beginning

You may start off your fitness program with plenty of enthusiasm, but many of us start finding excuses to miss an exercise session or two as early as two weeks in. You’re sore and tired and you’d rather just stay at home. Of course you’re sore! You’re using muscles that haven’t been used in quite a long time, it’s perfectly normal. Make sure your body gets plenty of rest, but don’t fall for this well worn excuse. If imagining how amazing you’ll look and feel when you reach your goal seems too far out of your grasp at this point, give yourself a short term goal.

For example, create a goal that says that after six weeks of constant exercise, you’ll finally treat yourself to that luxury item you’ve had your eye on. Once you reach the first six weeks, make a new goal and work towards that. The time it takes to reach your final goal will be different for everyone and doesn’t have a definitive date, so create a solid goal that you can reach in the short term. Stay motivated so that you can stay on track and not only reach your short term goals, but your lifetime goal of being fit and healthy!

Pitfalls in the middle

The most common pitfall most of us will face on the path to our goal is a fitness plateau. All of a sudden, the numbers on the scale, the measurement of your thighs, or the amount of weight you can lift all stays magically the same, well before you’ve reached your goal. Does this mean that you’ve done as much as your body can handle? No way! Our bodies are incredible machines and will work hard to achieve their maximum capacity at whatever task we give them, but eventually the body will become so efficient that it no longer needs to use as much energy or burn as many calories to perform the task at hand.

This usually happens when you do the same exercises over and over again, so the solution may be as simple as changing the intensity of the exercise or the exercise itself. We can help you make the necessary changes to push through the plateau and continue on your way.

Those last five pounds

It’s true; the less fat you have to lose, the harder it is to get rid of it. Those infamous last five pounds can be a killer to push through, but think of how excited you’ll be to know you pushed through and stuck to your commitment from the beginning until the very end. If you’re having trouble getting past those last five pounds, consider consulting a fitness trainer, who is helpful during all stages of reaching your fitness goals. A fitness trainer can help design a fitness plan for you from the beginning, give you ideas or pushing through your plateaus, and keep you motivated all the way to the end, when you’ve reached your goal.

If you are in New York City and interested in joining an all women 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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6 Ways To Build Lean Muscles

You want a body shaped with lean muscle and backed by a nutritious diet. You want to stay fit and healthy in the midst of all the fatty foods and unhealthy diets. Building lean muscle isn’t impossible with the right exercise and dieting program in place. Here are some great ways women can build lean muscle.

1. Eat Nutritious Foods

Stock up on foods that help keep your muscles lean and firm. Beef is a good source of protein, zinc, and B vitamins while brown rice, eggs, spinach increase muscle strength, endurance, good digestion, and longer-lasting energy. Just remember to select only fresh and wholesome foods when creating your diet.

2. Reduce Carbs In Your Diet

Women have the upper hand when it comes to burning fat to carbs, so stick to a low-carb or no-carb diet in order to burn the fat and gain toned muscles.

3. Strengthen Muscles With Exercise

Exercise regularly in order to stretch and strengthen your muscles, but make sure to focus on exercises that promote lean muscle throughout your body. Squats, deadlifts, and lunges are just some of the many exercises that target your legs, back, abs, and obliques.

4. Remember To Drink Your Water

Always have plenty of water to drink as you work through the program. An intake of at least 8 glasses of water not only keeps you hydrated, but it curbs mistaken hunger pains and prevents overeating. And with every intake, your body is able to flush out toxins inside your body, making you feel lighter and healthier.

5. Control Your Calorie Intake

Calorie control is essential in building lean muscle. By taking in too many calories, you gain excessive weight. This makes it difficult to tell if it is lean muscle or just a layer of body fat. But a lack of calories lessens your chances of gaining and building lean muscles. Set a target calorie count that is just right and that produces results.

6. Rest

Make sure to give your body enough rest. More than to cool down from the workouts, rest allows the body to repair the muscles. What’s more, because the muscle is metabolically active, it burns calories even while the body is resting. Consider a day off for every week.

It takes a lot of effort and self-discipline to build lean, mean muscle, but the results are worthwhile. To be sure, consult a health professional before implementing any diet or exercise program.

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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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Stop Counting Calories and Start Being Healthy

Far too many diets out there are focused on short term results. If you deprive yourself or rely on some “magic solution” you are setting yourself up for failure. Losing weight isn’t easy and it’s certainly not something that is going to happen overnight. You have to put in the necessary hard work to make it happen for yourself.

So knowing that it’s time to abolish the notion of counting calories. Though it makes sense on some level, far too many people get obsessed with this activity. You should never deprive yourself as that can have the exact opposite result of what you want. So if you want to enjoy long term weight loss, it’s time to stop counting calories and replace that action with true healthy eating.

It’s Never About Deprivation

A good healthy eating plan is what it’s all about. If you learn what the right food are to eat based on the food pyramid and you incorporate them properly into a day then you will lose weight. You want to eat smaller meals more frequently throughout the day and ensure that you incorporate plenty of fresh fruits and vegetables, lean protein, low fat dairy products, whole grains, and good fats.

Any diet that asks you to deprive yourself of starve yourself is not a good one. You should be focused on good healthy eating and if the diet doesn’t promote that then it’s not a good match. Anytime that you deprive yourself of food or count the calories extremely then you are ultimately going to fail. Not only can you not sustain that for the long haul but your body may think that you are starving and end up holding onto every bite that you eat—and store it as fat!

You Must Always Think Through What You Can Keep With For the Long Term

When you count calories it is a huge concerted effort. If you want to have long term success with weight loss then you need to start thinking about those things that you can do in the long term. Counting calories never works well and can actually be detrimental as it’s not bound to be something that you will do for the rest of your life.

Sure it’s wise to read labels and to be mindful of the number of calories in certain foods. You don’t want to become obsessed with this however. You want to try eating more fresh and healthy food rather than the packaged type where calories are a huge factor anyhow. If it’s not something that you can keep up with for the long term, then it’s probably not a good match for you.

It’s Much More About Managing Portions Than Actually Counting Calories

When people start counting calories they become painfully aware of how much they should be eating. That helping of chicken and broccoli has more calories than they might think. Same for the seemingly healthy trail mix or protein bar. Yes count calories in the sense that you become aware of serving sizes or portion control, and then use that to fuel you.

We are so used to eating hearty servings of our favorite foods that we don’t often think about portion size. What you are served out at a restaurant can often serve as the equivalent of three meals worth of calories. So if you must count calories initially, do so only to get in touch with what makes for a proper portion of something. That can serve you well, but then use it to your advantage to incorporate it with good healthy eating in the end.

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Work Outs, Any Place, Any Time

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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