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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Losing Weight With Carbs!

Nope, you didn’t read that wrong—you really can lose weight with a carb diet! OK, so it isn’t exactly a diet that is solely dedicated to eating carbs but by the end of this article you’ll understand exactly why carbs are such an important part of any weight loss plan.

Out of the three macronutrients, carbohydrates, protein and fat, carbohydrates are often the most confusing. Why? Because on one side, you have people who tell you that carbohydrates are not only unhealthy for you, but they are contributing to your weight gain and should only make up less than 15% of your daily calorie intake. And on the other hand, you have people telling you that carbohydrates are necessary to achieve a healthy and balanced diet and should make up about 50% of your daily calorie intake!
So which is true and which is a myth?

Neither are wrong, but neither are completely right either.

Do you ever feel fat after eating carbohydrates? Like you’re bloated in all the wrong ways, not just full? That’s because you’re eating the wrong type of carbohydrates at the wrong time. If you eat the right type of carbohydrates at the right time, you’ll be able to healthily achieve an energy boost, contributing to a quicker fat loss and muscle growth. The theory that states you absolutely must eat carbohydrates for a healthy and nutritious diet (some of your organs need carbs, like your liver, brain and heart and other muscles) is true, however, trying to lose fat while you’re on a high carb intake diet is extremely difficult to do.

So, you’re wondering, how do you eat carbs the right way?
There are two types of carbohydrates: Simple carbs (like white bread and sugar) and Complex carbohydrates (like potatoes and high-carb fruits like bananas). What’s the difference between simple and complex carbs? Simple carbohydrates break down into glucose very quickly, while more complex carbs take longer and are more difficult to break down.

So, if you go and eat a huge sandwich, you know, the 12 inches sub sandwich type. When your energy expenditure is low, your body will have to deal with more glucose than it can burn, and the result is that the excess glucose gets stored as fat in your body. However, if you can balance the right kind of carbohydrates with your activity level, you can easily manage your weight loss and ensure muscle growth.

You don’t have to say goodbye to all carbohydrates once you embark on your weight loss process, and below I’ve compiled a list of steps on how you can easily eat the right carbohydrates at the right time (and lose weight):

Step 1: Limit your carbohydrate intake. Carbohydrates making up 50% of your calorie intake is too much, but similarly, 15% is too little. If you’re trying to lose weight, limit your carb intake to about 25-30%, but if you’re more concerned with muscle growth, you can up that to about 35-40% (anything more than 40% will usually end up stored as fat).
Step 2: Try to consume 25% of your daily carb intake during breakfast. Not only will this help boost your energy levels up and start the day energized, but it will also help get your metabolism rate on track for the day ahead. It’s best to focus on complex carbohydrates here (and keep hunger locked till lunch) so the energy you consume lasts longer.
Step 3: Consume another 25% of your daily carb intake right before you workout. I hope you’ve made time for daily exercise like any weight loss plan should! Again, focus on complex carbohydrates here so your energy levels stay high for longer.
Step 4: Consume another 25% RIGHT AFTER your workout! After exercising, your muscles are usually really hungry for glucose—so this is when you can eat simple carbs without worrying about having excess glucose to deal with.
Step 5: The last 25% of your carbohydrate intake should be spread throughout the rest of the day. Again, focus on complex carbohydrates so that your body has a higher supply of energy and you will feel like you need to eat less.
Step 6: Don’t eat carbs during your last meal of the day, or snack on them during the night. Your activity levels are low and they won’t get burned (neither simple nor complex). This is where most people go wrong!
Step 7: “But I don’t work out every day!” I can hear so many of you saying. That’s fine, but on the days when you don’t work out, try to only consume [complex] carbs during breakfast and early on in the day so that you have more time to break it down.

It’s really not that hard to achieve at all, and by following the guidelines, you’re well on your way to losing weight and transforming into a healthier, slimmer and fitter you—without letting go of the necessary carbs your body needs.

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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Top Diet and Nutrition Tips for Women

Tip #1: Don’t starve yourself!

You want to eat regularly for two reasons. One: you can control cravings that way. And two: you boost your energy levels throughout the day. Your diet plays a major role in your food cravings and stress and energy levels throughout the day. Making informed decisions regarding your food and building up healthy eating habits will make it all the more easier to maintain a healthy body, stay slip, control food cravings and keep your energy levels up throughout the day.

EAT BREAKFAST! The old saying that breakfast is the most important meal of the day is 100% accurate. You want to get your metabolism rate moving in the morning, and get a great boost of energy, which can be accomplished by eating a healthy breakfast. Research has actually proven that those who eat breakfast every day tend to weigh less than those who skip it. There are no buts about it, a healthy, nutritious breakfast gives you all the energy you need for the day.

Eating regularly throughout the day is a great technique to avoid food craves which can result in giving into the urge to indulge in junk foods. People who go too long between meals can feel irritable and tied, which is why it’s recommended to snack on/eat something every three to four hours. You need to do whatever you can to support your body’s natural energy levels and this can be accomplished by maintaining a well balanced diet that consists of a healthy breakfast, a nutritious lunch, a snack in between lunch and dinner followed by a light [early] dinner.

Say no to junk food whenever you feel yourself beginning to crave it. Junk includes sugary and highly processed foods. Carbohydrates in large quantities can also be dangerous and you should try to adopt a whole grain diet or keep the unhealthy carbs at a low. Avoiding junk food is no walk in the park and your cravings may be difficult to ignore at first, but after the first couple of weeks, your cravings will subside.

Tip #2: Eat as many healthy carbs as you can!
Many people are confident that if they cut back on carbs completely they’re sure to shed the extra pounds—but little do they know that this little fact is more of a myth! Carbohydrates, like fats [yes, fats!], are actually an important and necessary part of any well balanced diet. Carbs give a person the energy they need to keep going throughout the day, and helps a person to stay feeling full. The key is in choosing WHICH carbs to eat. The good carbs include whole grains, whole wheat, beans, potatoes, etc. The bad carbs include flour, white rice, sugary foods, etc.

Tip #3: Not all fat is bad for you!
Similar to carbohydrates, in order to maintain a healthy well balanced diet, fats are necessary. Again, like carbs, there are good fats and there are bad fats—but bottom line is: women NEED fats in their diet to feel and look good. Healthy fats include: olive oil, nuts, olives, peanut butter, fish, avocados and many more.

Tip #4: Make sure you eat foods that are good for your bones.
It doesn’t matter is you’re 20 or 60; women of all ages need to eat foods that help strengthen their bones. Since women are at a high risk of developing osteoporosis, it’s really important to take preventive measures against this health condition. This can be accomplished by eating a healthy, well balanced diet made up of plenty of nutrition and exercise.

Tip #5: How to ease the symptoms of PMS through proper nutrition
A lot of women don’t know why they experience bloating, cramping and fatigue around the time of their period, and very few know how to control these symptoms. Women experience these symptoms due to fluctuating hormones and the best way to control them is through your diet.

Foods to avoid: unhealthy fats, sugary foods, and excessive salt. Sugar significantly affects your mood swings and salt increases bloating. It would also pay to avoid alcohol and caffeine, as both have been known to worsen PMS symptoms. Other foods to avoid include red meat, egg yolk and dairy. Red meat and egg yolk have been known to cause inflammation and women have reported that their PMS symptoms have decreased significantly by cutting back on dairy products during their period, or switching to organic dairy products.

Tip #6: Nutrition tips for pregnant women
Pregnant woman have this ill conceived notion that they need to be eating a lot more than usual; eating for two, as they say. However, this is not actually the case. Pregnant women only need 300 extra calories every day to maintain a healthy pregnancy and ensure sufficient nutrients for both the baby and mother. Remember though, weight loss during pregnancy is perfectly normal so don’t try to diet and cut back on your calories during this phase and wait until after the baby is born.

Tip #7: Nutrition tips to boost fertility
This goes without saying, but avoid alcohol, caffeine and nicotine as all three of these are known to decrease fertility rates. Further, try to maintain a healthy diet and include as many organic foods as you can—this limits the number of pollutants and pesticides that may decrease fertility rates. While a lot of women seem to be against taking supplements, taking prenatal supplements to make sure you have all the essential minerals and vitamins is a healthy choice. The most important supplements for fertility are: omega-3, vitamin C, zinc, folic acid, vitamin E and selenium. ***Remember, it takes two people to become pregnant so don’t cross out the possibility that the problem could be from your partner. In fact over 40% of all fertility problems are from the male, so try to get your partner to take additional supplements and maintain a healthy, well balanced diet as well.

Tip #8: Nutrition tips to ease menopause
A decade before you hit menopause, your reproductive system begins to prepare itself for retirement [metaphorically speaking, of course], so your body starts shifting its production of hormones. By maintaining a healthy, well balanced diet as you enter menopause, you can make your transition an easy one.  The first thing you want to make sure you increase is your calcium level. Calcium is really important in ensuring strong bone health and prevention against the dangerous health condition, osteoporosis. Other important minerals and vitamins include magnesium and vitamin D to help ensure proper calcium absorption.  Foods to avoid or limit intake include: sugar, white flour, coffee and alcoholic beverages, especially wine.

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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Quick and Healthy Weight Loss Tips


Everyone these days is trying to lose weight, in fact, people are willing to do anything, go to extreme measures, to get rid of any extra weight and maintain a healthy body. More importantly, people are more than willing to pay any amount of money to accomplish this task. Below are just a few of the healthy ways you can lose weight—at minimal or no expense. You’ve probably never realized how easy losing weight can be before you read this:

Extensive exercises may not be doing you any favors
Ever heard the line: Exercise smarter not harder? People who are determined to lose weight sometimes overdo it with their enthusiasm. Here’s what you didn’t know: You’re probably asking how shorter workout sessions are more beneficial than longer ones. The reason is because shorter workout sessions never give your body the chance to decelerate your fat burning process. That’s not to say you should only exercise for 15 minutes a day, but you should always take breaks in between your workout session.

You need to drink more water
Water is your best friend. There are hundreds of reasons why water is so good for you  but the main reason regarding weight loss is that water helps decrease the amount of fat that gets accumulated in your body. People who don’t drink enough water affect their livers’ ability to burn fat, resulting in an increase of fat accumulation in the body. Don’t take our word for it though: even doctors recommend plenty of water to help ensure a healthy, effective and simple weight loss process.

Eat plenty of fruits and vegetables
Eating enough fruits and vegetables is possibly one of the simplest ways to lose weight—the healthy way! In order to break down the fruits and vegetables you consume, your body will have to burn a lot of calories—and for this reason, your body happens to burn more calories every time you consume fruits and vegetables. Furthermore, these foods also offer your body high energy boosts which helps to keep you going throughout the day and keep your food cravings in check.

Eat more fibers and protein
By eating a diet that is high in fiber, you will be able to eat less because your stomach will feel full a lot quicker, eliminating the risk of overeating. Further, your energy levels stay unaffected, allowing you to go through the day without struggling. And while fiber is known to decrease your metabolism rate, it also controls your hunger levels, resulting in you feeling full for longer. Protein rich foods also help with weight loss as they help your body build and maintain muscles that help increase your metabolism rate and speed up the fat burning process.

Listen to music during your workouts
Working out can sometimes feel like a tedious task, and sometimes we skip it altogether because we’re just not bothered. By listening to your favorite music while working out, you can ensure a more enthusiastic workout which lasts longer because you won’t find yourself looking at the clock every other minute.

Those were just a few of the many quick and healthy weight loss tips available. While these tips will go a long way if followed correctly, you still need to adopt a healthier lifestyle including a well balanced diet and a proper breakfast to start off your day, sufficient rest and become more active. You also need to be patient. Losing weight is not an over-night process, but as long as you follow through with your weight loss program, you are going to lose the weight so keep at it and don’t give up!

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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