The Refreshing Way to Losing Weight This Summer

With the abundance of diets and weight loss programs being advertised it’s becoming increasingly difficult to tell which ones really do work and which ones don’t. Turn left or right and you’re sure to spot some kind of ad whether it’s on TV, on the radio or in some magazine that tells you how to lose weight and become toned.

Why has this become such a huge trend? Obviously because there are so many people out there who want to lose weight and will go to great extremes to achieving their weight loss goals—especially if there’s a quick-fix solution like most commercial ads promise—even if they aren’t healthy or safe.

Common, safe practices include going to the gym, exercising every day and paying attention to how many calories you consume. Still, the whole process can still be a very tedious or strenuous one. So what’s a solution for someone who’s looking to lose weight? Juicing!

The best thing about juicing is that they are easily made, and completely healthy! Not only are they healthy, but they’re delicious and refreshing—just what you need during the summer months.

If you’re the sort of person who’s into juices and shakes, then this is just for you. It also helps your body get all the nutrients and energy it needs, in the process making you feel full, without having to eat an excessive amount of food. Losing weight by not eating anything at all is not healthy at all, which is why juicing is a great solution to a long-standing problem. For a while, it works as a substitute for food with all the necessary vitamins and minerals your body needs.

While there are plenty of prepackaged juicing sold, I don’t personally recommend them at all. The prepackaged juices may not contain all the advertised ingredients on the labels and may in fact be unhealthy for you which is why the healthiest and easiest way to get your hands on them is to make them at home! To make sure that you have a healthy and nutritious juice, buy your own ingredients and blend them at home.

The great thing about juicing is that it doesn’t take an expert to make them. All you need to do is choose the right vegetables and fruits and you’re all set. Make sure that when you choose the fruits for your weight loss shake that they are ripe. If you need to see what combinations of fruits and vegetables work best together, do a quick Google search and you’ll find hoards of ideas online.

Try These in a Blender or Juicer:

  • Apple, Carrot, Parsley, Lemon & Ginger
  • Pineapple, Orange, Carrot & Apple
  • Apple, Lemon, Ginger, Carrot & Beet
  • Kale, Celery, Cucumber, Carrot, Beet & Garlic
  • Apple, Cilantro, Pineapple, Cucumber & Lime
  • Kale, Spinach, Orange, Pineapple, Coconut Oil, Agave
  • Kale, Parsley, Celery, Cucumber & Lime

If you get bored with the single fruit/vegetable weight loss juice, you can add a little variety to the taste by adding low fat milk, yogurt or even protein powders.

Go ahead and try juicing this summer and prepare to be refreshed! Be sure to experiment and don’t be afraid to try vegetables or fruits you didn’t usually like, you’ll be surprised to know how different and more delicious they can taste when blended with other ingredients!

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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Triathlon Training Motivation


Training for your next triathlon can be hard work, it can be draining both emotionally and physically. There will be many days when you come home after a long day at work, too tired to make the effort or simply not in the mood, when all you want to do is sit back and relax for a few hours. And waking up earlier than usual to train is not only unappealing, it’s inconvenient when your job ahead demands every last hour of rest from you.

So what’s this article about? Do you need motivation? Do you want someone to help keep you focused on why you’re running a triathlon and keep you encouraged to follow through with your training? Whether you’re doing it to challenge yourself, lose weight or as part of a group with friends or family, you may still face some low moments and this article will help keep you on track.

Below is some advice for all those times when things seem tough on you, to encourage and motivate you until your reach the finish line!

How can you stay positive in training?
Positivity and enjoying your training sessions is something that a lot of people miss out on when they’re only focused on getting an intense training session. To stay positive, you want to add variety. Running 4 miles a day is going to get tiresome. Going to the gym every day, even, is also hard to maintain. Spice up your training sessions, go swimming, joining a boot camp, canoeing, mountain climbing, cycling, roller skating, ice skating…there’s no strict routine you have to follow so don’t limit yourself. The key is that you stay interested at all times and don’t burn out.

Another great way to keep a positive attitude about training is to train with others. There are many benefits to training with others, from ensuring your safety to making your training sessions more fun, exciting and challenging (we all like a good competition!). Try as much as you can to make your training sessions more social, joining a boot camp is a great way to meet up with friends and have a group training session or even meet new people who also want to work out in groups for the triathlon. You can make some great friends this way. There’s a saying that when you do something difficult with someone, it creates a stronger bond with that person so this is a great way to get closer with your family or friends. And remember, when you’re having fun, training no longer becomes a task you dread but an activity you look forward to instead.

How to answer, ‘Why am I in this sport?’
If you’ve ever questioned why you’re in the sport to begin with, don’t worry—there are many others who go through this phase too. Every triathlete has questions him or herself, even elites do. What I can guarantee, though, is that once you cross the finish line there’ll be no questions about it. Keep that in mind. Remember that you’ll soon be answering your own question, because crossing that finish line will give you a sense of accomplishment you may have never before felt.

For some people, the challenge and striving for that sense of accomplishment is what keeps them motivated and competing in race after race. For others, it’s getting the work-out they need to lose the weight. And for some, it’s a way of getting closer to family and friends, strengthening your bonds and working out your differences in a challenging and healthy atmosphere. Keep thinking of the benefits, keep thinking of what you’ll accomplish and you’ll be surprised how much encouragement you can provide yourself with.

The benefits are humongous.
Everyone likes to know they’re doing something for a good cause, whether in the end of it all you gain money, personal achievement or reach your weight loss goals—getting something out of training for a triathlon will help keep you motivated and on track a lot more effortlessly. Knowing the benefits is itself a great motivator!

 

  • Social benefits (improved social skills, increased self esteem, helps you better communicate with family, friends and members of your community, keeps you away from loneliness and isolation).
  • Physical/Mental benefits (improved quality of life, helps you stay healthy and lose weight, improves your sleeping habits, helps you concentrate better, keeps your memory and learning skills on check, reduces the risk of many diseases including coronary heart disease, obesity, diabetes, stroke and many more. Also helps you lower blood/cholesterol levels which can be very dangerous, especially as you get older.

So what are you waiting for? Go out there and start training for the next triathlon! If you are interested in running a marathon and training for one, and if you are in the local NYC area, visit NYC Adventure Boot Camp.

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Motivate Yourself to Achieve Maximum Weight Loss Results

If there’s only one thing that all nutrition experts agree on it’s that healthy weight loss is reliant on a healthy, well balanced and calorie restricted diet in addition to regular exercise at least 5 days a week. These are the essentials. Beyond the essentials, we have the motivational and psychological factors that also play an important role in weight loss and can mean the difference between weight loss success and weight loss failure.

One of the most effective ways is to keep track of your weight loss. A recent survey conducted by an accredited medical journal revealed that out of all people who have lost weight, those who kept track of their progress were twice as likely to keep the weight off. This is also relevant to the study that shows that people are able to lose weight far more consistently (not to mention, quicker!), when they keep track of their daily eating habits.

Weight loss is a complete process that involves so much more than restricting what you eat and exercising regularly. There are many factors and steps involved in helping you stay motivated to reaching your ideal weight.

Motivate Yourself to Lose Weight
Did you know that you are more likely to achieve your weight loss goals and maintain your weight when you have support from others? People perform better when they are supported and praised, and when you have other people motivating you, you know they’ll also be scolding you if you go off track! It’s shocking how many people know that being overweight comes with many health risks such as heart disease, diabetes, various cancers, strokes and more, and yet people are still not motivated enough to stick to their diet plans. A supportive friend or family member could be all they need to stay on track and lose the weight once and for all.

Before embarking on your weight loss journey, try to find somebody who you trust and love to encourage you and keep you motivated during those times of weaknesses or low points—because it’s inevitable that every person will reach a point during their weight loss where giving up feels so much easier that keeping at it. This motivation and encouragement will make all the difference, providing you with the strength and psychological boost you need to carry on till the end and reach your goals.

Eat, Keep Track and Don’t Cheat (Yourself)
We’ve already touched on how important keeping track of what you’re eating is on your weight loss journey so be sure not to forget writing down your meals and snacks, and even beverages! Keeping track of your foods has been proven to be one of the best ways you can permanently lose the weight. By keeping track of everything you eat, you’ll find that you may be consuming over twice as many calories as you really need. This way, you’ll be able to manage your food intake better and ensure you stay on your calorie target. A great way to cut back on calories is by eating off of smaller plates! Try it, you’ll be surprised at how much a difference it can make. Finally, be honest and track everything. Cheating on what you’ve eaten is fooling no one but yourself.

Time Yourself As You Eat
Did you know that it takes approximately 20 minutes from the time you begin eating until your brain can acknowledge how hungry or full you really are? This is why it’s a great idea to time yourself during all meals and make sure you eat slowly and chew your food very well. Enjoy your food, savor the flavors in your mouth. Eating isn’t a way to comfort yourself nor is it a pastime. Think of it as a luxury. If you hit 20 minutes and you’re still eating, it’s time to stop.

Even though watching what you eat and getting regular exercise are essential parts of a healthy weight loss plan, it’s not enough. You need the motivation and self-discipline to get you through and by implementing the 3 methods above, I guarantee you will be able to follow through with your plan. Don’t be embarrassed or shy about asking someone to help you out and provide you with the encouragement and motivation you need to get through those low points of dieting, or help keep you on track and not sneak any chocolate chip cookies into your bedroom!

Put your mind in weight-loss mode, believe in yourself, reward yourself when you’ve been good all week and always keep sight of the bigger reward that’s only a few pounds away—a slimmer and healthier looking and feeling you!

Make this weight loss goal your last and keep the weight off for life! If you live in NYC or the surrounding area and you need help getting started on a nutritional and physical plan contact Stacy Papakostas at NYC Adventure Boot Camp, visit the website for more information.

A New Resolution and A New You

Let’s face it ladies, making and keeping a resolution are entirely two different things.  You start off with enthusiasm and optimism only to lose the motivation towards the middle of the month.  Well, I am here to help and hopefully get you started on a healthy new life style that will keep you happy, healthy and feeling your best.
First lets honestly look at the past and what your life has been like this past year.  While doing research about resolutions I came across this article and think it is a good start on the road to a healthier lifestyle.

“The first step is to take a look at what your diet and health have been like for the last 12 months. Think about questions like these and write down your answers in a notebook so that you can look back them again a year from now:

  • How does your weight compare with a year ago?
  • Do you feel healthy and have a lot of energy or are you tired all the time?
  • Do you take vitamins or other nutritional supplements?
  • Do you eat at home most of the time? If so, what types of foods? Whole fresh foods, boxed foods or TV dinners?
  • If you eat in a restaurant, what types of restaurants do you go to and what types of foods do you choose?
  • How physically active are you? Do you exercise regularly?
  • Do you eat healthy size portions, or do you stuff yourself with every meal?
  • Do you smoke?
  • How much alcohol do you drink each week?

It is important to take an honest look at your health and dietary habits in order to set goals for your health and diet.

Keeping a journal so that you can actually look at your patterns and habits is a good way to track your progress.  Don’t get discouraged if you have an off day where you are craving chocolate, we are human, we don’t always wake up with the same feelings, but just because you mess up, don’t stop.  Continue right where you left off.  Enjoying yourself and your life it is part of the journey, what is the point of making all these rules if you are going to be miserable?  I want you to get healthier and have a new attitude about what that means.  Working out is a big commitment especially if you have kids, pets, work long hours, etc… But you must make time for it because it is only here to benefit you.  Make time for “you time” because it is essential to keep you sane.  Eating healthy should not be a punishment.  Why is eating veggies and natural food supposed to be boring and bland?  The truth is, it isn’t.  I don’t know who made up these rules but break them.  Why are all these soda companies advertising “natural” sugars?  Isnt it obvious that natural is better, I don’t see anything natural about a soda.  Stick the the basics.  Keep it simple when it comes to food.  Trust me you will feel and look better in no time.

If you are interested in getting healthier this new year and are in New York City or Scarsdale, please contact Stacy Papakostas about NYC Adventure Boot Camp.

Tips to Break Your Weight Loss Plateau

You started a diet and initially saw the scale drop. However, after a few weeks or months, the weight loss stopped. You are being diligent with your diet and exercise plan (or so you think!), but the scale will not budge. This is called a plateau and is experienced at some point by almost everyone trying to lose weight. Plateaus can be a very frustrating experience and can make you question your motivation for staying on the straight and narrow with your eating and exercise plan. But with a little planning, you can break your plateau.

5 Tips to break your weight loss plateau:

1. If you have stopped keeping food records (or never started!), it is time to start again. Weigh and measure foods. It is possible that your portion sizes are getting larger or you are unconsciously eating during the day.

2. Try to change your diet around a little.

– If you are eating three meals a day, try to eat 6 mini meals.
– If you are on a low fat diet, try a lower carb diet for a few weeks.
– If you are eating late at night, try to stop eating at 7-8 pm.
– If you are enjoying a glass of wine or two a day, try to cut out all alcohol for a few weeks.
– If you eat a light breakfast and a large dinner, try to reverse this.

3. Make some changes in your exercise program. Try one or more of the following tips:

– Add in another day of exercise each week
– Make your cardio sessions 15-20 minutes longer than usual
– Increase the intensity of your cardio sessions
– Vary your forms of cardio – try boxing, jumproping, etc.
– Work out with an energetic friend or personal trainer for a month, NYC Adventure Boot Camp can help.
– Set a new exercise goal such as running your first 5 K race
– Add in weight training if you are not already doing so (aim for 3 sessions a week)
– Try interval training: increase the intensity of your cardiovascular or aerobic exercise by adding short bursts of higher-intensity movement, such as sprinting. These intervals should last 30 to 60 seconds and be followed by less intense exercise for two or three times the length of the burst. Start by adding one or two of these intervals to your routine, then increase the number as you improve your conditioning
– In addition to working out at the gym start walking more. Walking a mile burns approximately 100 calories.
– Sign up for another session of NYC Adventure Boot Camp!

4. Focus on how much healthier you feel after losing weight rather than focusing on numbers on the scale. See how your clothes are fitting differently. I actually think that it is best for some people not to get on the scale at all as they tend to become obsessed with numbers.

5. Lastly, be patient. Plateaus will almost always break. The trick is staying motivated long enough for it to break!