How Are Your Family And Friends Affecting Your Health and Wellbeing? (PART 2)

Negative Relationships
Conversely, rocky or toxic relationships can leave you feeling drained, exhausted, helpless, and damage your efforts at losing weight the healthy way. Just like a black hole, they suck the energy out of you and sabotage your weight loss plans.

Sometimes, the people who you thought you could trust, unfortunately, stab you in the back for petty reasons such as jealousy, envy or revenge. For instance, you try to stay positive when you’re on diet but you’re supposed best friend sabotages you efforts. Such relationships surround you on a daily basis, making you feel frustrated or even depressed.

Becoming aware of these negative relationships is an important step to losing weight the right way.
Here are some signs to watch out for:

  • You sense an intense negative vibe from this person
  • You always get headaches or feel ill when this person is around
  • You feel unsafe, tense or frustrated around this person
  • You’re always put down and made to feel guilty

Such relationships are known as toxic relationships: they can be a parent, friend or work colleague, all of whom play a pivotal role in your life. Sometimes, it’s not that simple of “cut and let go” but more a matter of protecting yourself from negative energy.

Here is some useful advice on what to do:

1) Protect yourself with a white light when you wake up each morning. Take a few minutes to visualize yourself being protected and that no energy, negative thought or feeling can affect your weight loss efforts!

2) Look at your personality and see whether you’re attracting such people. Maybe this is a wakeup call to stop being so nice and stand up for yourself. Toxic people always go for people who find it difficult to stand up for themselves or live with their heart on their sleeves. Lack of self-confidence could be one of the reasons you’ve gained weight in the first place!

3) Try talking over things peacefully. Allow the other person to do this as well. Speak as openly as you can and as peaceful as you can. Just try not to lose your temper!

4) Limit the time you talk to this person. Say “I’m sorry I can only talk for a few minutes, I am extremely busy.” and stick to that amount of time.

Each type of relationship can prove to have a positive or negative effect on your weight loss goals. Whom you live with and how you live with them will evidently take a toll on your health. Unhealthy relationships (which we can sum as becoming increasingly manipulative, emotionally abusive and violent) cause extreme stress and sabotage your weight loss goals—stay away from them as much as possible!

It is vital for you to have support and for you to be surrounded by positivity with people who want to help and encourage your growth as a person.

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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10 Mistakes Every Dieter Makes


There are some myths that people believe when it comes to weight loss and this article will BUST those myths and set you on the right path of weight loss.

Weight Loss Myth 1: Healthy = Low in calories.
You’re at the grocery store, trying to decide which of two items to buy. But then you decide that the choice is really very easy because one of the products is LOW FAT or contains ZERO TRANS FAT or has no carbohydrates and you immediately assume it’s the better choice. Wrong! Have you ever paid any attention to the number of calories on the back of packages?  You really should pay attention to the labels instead of focusing all your attention on packaging that is intentionally marketed in a way to SELL the product, whether it really is the best choice for you or not. Also, pay attention to calories per SERVING, because that’s where a lot of people get it wrong thinking that the calories the see are for the entire package! Again, pay attention to “serving size” because some manufacturers try to trick you here, and what they may consider 1 serving is technically half a serving when you actually eat (this especially happens with cereals) and you end up eating at least twice as much calories than the package says!

Weight Loss Myth 2: The little things you do don’t matter.
Wrong. On all accounts! If you just read a few articles on weight loss right now you’ll quickly learn that every little thing you do add up to be a big thing. Taking the stairs instead of the elevator, walking instead of public transport, and so on and so forth…all of these help you lose weight. You’re probably sitting there reading this and shaking you’re head, determined that the 5 minutes you spend here or there aren’t going to make a difference. Well that’s where you’re wrong again. 5 minutes here and 5 minutes there quickly add up and before you know it you’ve spent at least an hour a day burning at least 100 calories. So what’s 100 calories a day? More than 10lbs a year! Usually, we end up putting that amount on, so how great would it be when we effortlessly lose 10lbs in a year?

Weight Loss Myth 3: Cut back on food and drink more!
Cutting back on food is a great start to decreasing the number of calories you consume but it’s by no means enough. Have you ever took a moment to consider how many calories you may be packing on through your drinks? Be sure to make a log of everything you drink—and HOW MUCH of it you drink. Even innocent drinks like iced tea, or vitamin-enriched water can help you pack on the pounds.

Weight Loss Myth 4: Sleep isn’t as important as exercise and diet.
Nope. Not getting enough sleep can seriously cause you to gain weight since it plays around with your hunger levels and increases your appetite. Similarly, getting TOO much sleep can have a similar negative effect on your weight.

Weight Loss Myth 5: Giving into temptation this one time won’t matter.
The above is true, but what starts as harmless “giving into temptation” quickly turns into a habit that you can’t break. Remember, you’re trying to lose weight and if you want to be successful, you have to be strong and not give into temptation.

Weight Loss Myth 6: Skipping in exercise every now and then won’t kill me.
Wrong! Maybe you did have a busy week at work, but that shouldn’t come in between you and your exercise. Always find the time no matter what, even if that means waking up earlier than usual or working out later than usual.

Weight Loss Myth 7: If I take all carbs out of my diet, I have to lose weight.
This is so appallingly wrong, it shocks me how many people do this and fail—and still don’t learn from their mistakes! Carbohydrates are a very essential part of any well-balanced diet. A general rule that you should always keep in mind is that it’s not about WHAT you eat, but rather HOW MUCH you eat—always remember that. If you’re eating fewer calories than what you are able to burn every day then you will inevitably lose weight. So, am I saying that you should make sure that all your serving portions are a lot smaller? Yes and no. The problem with smaller portions is that your brain doesn’t think it will suffice and will automatically tell your stomach that you are still hungry—and what do you know, before bed you find yourself in the kitchen again. That’s weight loss disaster in my books! So instead of adding only smaller portions on your plate, try to fill your plate up with healthier food like vegetables and fruit. This way, your brain can signal to your stomach that you’ve eaten plenty and you’ll be able to feel full.

Weight Loss Myth 8: If I watch TV I will eat less.
Wrong! You’re not paying attention to what you’re eating when you’re watching TV so your brain will take longer to signal to your stomach that you are full and should stop eating. Have you ever noticed when you’re eating while watching your favourite TV program that you don’t stop eating until your program ends? It’s not just TV either; when we eat out we tend to keep eating until everyone else at the table has stopped eating. What’s a quick-fix solution to this problem? Don’t eat while watching TV and when you’re out, keep that salad/veggie plate beside you.

Weight Loss Myth 9: You can do it alone—you don’t need anyone support!
Many people feel embarrassed about being on a diet—it’s rather like telling people “Hey, I’m overweight” and no one wants to admit that, do they? On the other hand, admitting to your close ones that you are on a weight loss plan or diet can help to motivate and encourage you to keep at it until you reach your weight loss goals. Having a support system is definitely one of the main keys in a successful weight loss plan but be sure you choose your support group carefully—you don’t want someone who will sabotage your efforts after all!

Weight Loss Myth 10: There’s no such thing as working out too hard.
This one is shocking to many but believe it or not, working out too much, pushing your body to extremes can hinder your weight loss efforts. Why? You won’t be able to maintain such a vigorous weight loss plan—fit it into your schedule and stick to it without wearing yourself out completely.

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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Why Do Some People Gain Weight So Easily?

Ahhh, the age old question that everyone wonders at one point or another. No doubt you know someone who is stick thin but eats like a horse and you’ve spent a great deal of time wondering why that is. The first thing everyone thinks (and blames this on) is metabolism. You think that just because someone has a fast metabolism, they can eat and get away with everything. Metabolism is really important, but all hope isn’t lost because there’s a lot you can do to ensure that you increase your metabolism rate too!

Putting weight on is simple to do, it’s almost effortless and quite enjoyable. All you have to do is eat a few hundred calories a day and by the end of the month they’d have already put on a few extra pounds. 100-200 calories isn’t that big a hardship—even an apple has 50 calories! When you consume more calories than you can burn off, you find yourself gaining weight gradually. In the end, every little calorie adds up and you find yourself with a real problem. So you’re sitting there, gaining weight from eating just a little more than you should and your best friend who eats at least twice as much as you doesn’t experience any changes in her body. How frustrating is that?

So let’s ask the question again: Is it really all about metabolism? Yes, metabolism plays a huge role but it’s definitely not the only reason. It all goes back to a person’s lifestyle as well—their way of living. If you compare your lifestyle with that or your friend’s you’ll notice that you each approach life differently and these differences affect your ability (or lack of ability) to not gain weight. To put it simply, your friend has a different metabolism rate because she has a whole different lifestyle.


That said, not all issues related to gaining weight are a result of lifestyle, but it is still one of the most important factors which you have the power to change and improve as you see necessary. For instance, overweight individuals tend to realize that most of their family is also overweight. This can be a result of poor lifestyle choices, because family members are more likely to have similar eating and exercise habits and be as active (or inactive) as each other. Other reasons include being overweight due to genetics—but it’s really important that you don’t let that reason get you down because anyone can overcome weight problems whether they have a problem with weight loss throughout the family or not.
The best news is that there’s plenty you can do to take control of your weight. For starters, try to adopt a more active lifestyle, instead of taking the car to run all your errands, walk instead…get a dog to walk every day, and so on a so forth. The next time you’re planning on eating out, choose your meal more responsibly, grilled instead of fried for instance.


Consuming fewer calories and making a genuine effort to become more active will do wonders to your metabolism rate and help you lose weight a lot faster!

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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The Importance of Having a Support System

So many articles tap into what you can do to keep yourself motivated and focused on your goals, but one of the most important elements to motivation and focus is to have support from others.  Whether you are following a plan on your own or a part of a group such as NYC Adventure Boot Camp for Women, the support you receive will make all the difference in the world.

Face to Face Groups
You’ll be able to accomplish so much more from your diet and exercise plan if you are part of a group that meets regularly with others who are also trying to lose weight and get in shape.  NYC Adventure, for instance, offers not only an effective workout but support from the other campers.  You will all be in it together this will motivate you to succeed. Boot camps are great  for anyone who loves to be in a  group and does well sharing their struggles with others to gain insight and encouragement.  You will make friends with people with similar fitness and health goals.

Online Groups
Another source for weight loss support is searching for websites that are not affiliated with a particular weight loss program but is related to a particular condition or group.  Examples may be a diabetic support group, fibromyalgia; hypertension, arthritis, as well as groups of people with a common connection such as stay at home moms, working moms, bicyclists, and hikers and so on.    All these individuals usually have a common need to watch their weight or to lose weight.  They offer support and advice when it is most convenient for them, but you can still share your issues and concerns and get feedback and support from people on the same boat.  While you may never meet these people in person, they can become very important to your weight loss success very quickly.  Many find this type of online support group better than trying to connect in person with face to face groups.  If small talk is difficult for you, online communities are an excellent choice.

Family and Friends in Your Own Community
There may be a group in a local church, not necessarily your own church, that can offer you the information and support that you will need to become successful in your weight loss endeavors.  Many times not knowing the person very well gives them and you the opportunity to look at situations and issues objectively.  Sometimes when you are in a support group with your friends you tend not to be as objective and honest with them or them with you.  This is not because of malicious intent, but because you don’t want to be harsh on them or hurt their feelings—you’re only goals may be to make them feel better and he same goes for them.

That’s doesn’t mean you should overlook your friends and family.  Many friends and family want what is best for you and will support you.  They want you to succeed because they probably know better than anyone else how those extra pounds are affecting your health and self-esteem.  You can ask your friends and family to support you in specific ways.  For instance, ask your spouse to go for a walk with you when you need your exercise on a daily basis.  Or ask your spouse to clean up the kitchen so you can go to the gym or for a walk with a neighbor.  Ask your friends to follow up with you about your diet and ask for specifics so that you will be motivated to want to share your accomplishments with them.  In fact, improving your diet and exercising regularly can be a group activity where your friends, spouse or family are on the same boat

In the end, it doesn’t matter where your support comes from as long as you have a support system that meets your needs and allows you to be successful.  If someone in your support group turns out to be less supportive than you initially thought they would be, find someone else to replace them.  Weight loss is difficult enough without having to worry about someone who is not fully supporting you by intentionally or unintentionally sabotaging your efforts!

 

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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Ooops, I Gave Into Temptation—Is My Diet Ruined?

One of the most important things I tell people who come to me for weight loss advice is that there will be mistakes on their journey—people give into temptation, get off track, lose motivation. This is natural, completely normal and A-OK! The first step to getting past a setback is actually accepting that mistakes DO happen and that you do NOT have to punish yourself for them. Understanding why these mistakes happen, however, is extremely important so that you can identify how to prevent future mistakes from happening.

There are a few different setbacks or mistakes that you may make on your weight loss journey (during the dieting stages). Understanding these mistakes and setbacks will help get you back on track.

Setbacks

Indulging in a sugary food is one of the most common setbacks. The desire to have more food or to indulge in something that is outside your restricted diet are very common wants that almost every dieter experiences. This happens a lot because people consider their diets to be restrictive, and as a result, begin to crave food that they would usually not crave. This is a common occurrence and can be tempered by allowing yourself to eat a very small amount of luxury food (treats!), or by refusing to believe that you are on a diet, but rather are eating everything you want to eat. The mind is a powerful tool in losing weight—convince yourself that your salad is delicious and your mind and taste buds will believe it; keep telling yourself that your salad is bland, and how much better a double cheeseburger would be, and your mind and taste buds will totally reject the salad.

Failing to work out

The second most common setback can be detrimental to any diet plan, because the lack of exercise will slow down your metabolism rate. The urge to stop exercising can be often overwhelming. Your body may be sore from exercising the day before and your may feel tired and completely unmotivated to make the effort. However, you’ll feel so much better when you do get up and go through with your exercise routine, because it will help increase your energy level. Working out on a daily basis is really a matter of self control and disciple—are you up for the challenge?

Looking for salt and salty foods

This setback is more common than you think—a lot of people have become so accustomed to salty foods that they feel their food is lacking when there isn’t enough in it. Many will often say that they are going to have a small amount of salt per meal. This is not healthy and is not compatible with most diet programs. It is important to add spices that lack salt but are high in flavor to keep your taste buds satisfied but limit your salt intake which is not only unhealthy, but can cause you to gain weight.

One thing to remember is that no matter what setback you have made, there is always a new opportunity to make the right choice. Everyday is a new day, to make healthy and smart decisions that will get you back on track.

Come join in on the fat losing fun with NYC Adventure Boot Camp.  We offer different times and prices.  Non-competitive boot camp for women in the New York City.  Come take part in our 4 week challenge, it will change your life!  Contact Stacy Papakostas for more information at 212-426-4871.  The first 5 women in the NYC area who reply to this blog will be entered for the chance to win 2 weeks FREE of boot camp.

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