Eating Well As You Age

ImageOne of the key ingredients to aging well is eating well. As we age into our 30s, 40s, 50s, and beyond, nutrition becomes ever more important as our body’s needs change. Health problems become more of an issue as we age. What we eat can play a large part in determining whether we develop certain medical conditions like diabetes, bone loss, and heart disease. Eating well also can help us manage some of our health problems. Plus, our healthy habits, like diet, seem to catch up with us as we head into our 30s, 40s, and 50s.

Here are some tips for eating well as you age:

  • Eat More Nutrient-Rich Foods – Nutrient-dense foods include those that have a high dose of nutrients but with relatively few amounts of calories. These are foods like vegetables, whole grains, seafood, eggs, nuts, beans, lean meat, and fruits. You should be getting a good mix of these foods every day.
  • Pay More Attention to Portion Sizes – In order to keep your weight at a healthy level, it is important to watch portion sizes. For a woman who is moderately active and over the age of 50, the recommended calorie intake per day is 1800. Start looking at portion sizes on foods that you buy at the grocery store. You can also start keeping track of how many calories you consume every day if you need help with controlling serving size.
  • Limit Certain Foods – When you were younger, it was easy to consume junk food without too much impact on your health. However, as we age, our food choices impact us more and more. Try to stay away from foods that are empty calories, those that are high in calories but extremely low in nutrition. It is also important to limit certain unhealthy ingredients like sodium, saturated fat, cholesterol, and added sugar.
  • Eat Consistently – As people age, their sense of taste and smell will often diminish. Food is no longer appealing and they might be tempted to eat less or skip meals. However, the consequence is that your body doesn’t get the nutrition it needs. If you are having problems with this, try a variety of different dishes and even consider taking a cooking class.

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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Protecting Your Skin from the Sun

ImageAlthough I have written about this in a previous post, I cannot emphasize the importance of wearing sunscreen. I know us New Yorkers can not wait to get outside but please remember to protect yourself in these harsh summer days.

Summertime is an excellent time to get out and enjoy the outdoors! Summer is perfect for hanging out on the beach, entertaining with backyard barbeques, and enjoying all types of outdoor recreation activities like hiking and camping. However, with all the time you spend outside, there is the higher risk of permanently damaging your skin and increasing your chances of skin cancer. Melanoma, a type of skin cancer, is particularly deadly. On the other hand, there are some things you can do to protect your skin from the sun.

  • Wear Sunscreen – The most important way to protect your skin while outdoors is to wear sunscreen and apply it often! There are many different brands of sunscreen, but the Centers for Disease Control suggests one with a SPF of at least 15. If you are planning to spend several hours outside, be sure to reapply it several times. The rule of thumb is that SPF determines how many minutes to wait before reapplying. For example, sunscreen with a SPF of 60 should be applied every hour. If you are swimming, try a waterproof sunscreen.
  • Cover Up – Although summer invites us to wear shorts and tank tops, if you are spending all day outside, it might be better to cover up. Long sleeves and long pants can help prevent skin damage and cancer. The best times of fabrics are those that are lightweight and thin. Clothes with darker shades are also better at absorbing ultraviolet light. You can even find special recreational clothes with built-in SPF. Wear a hat with a wide brim to protect your head, neck, ears, and shoulders.
  • Limit Activity at Certain Times – The sun shines most intensely between 10 a.m. and 4 p.m. Limit your exposure during those times and take part in activities in the early morning or evening.
  • Avoid Sunbathing – Doctors agree that sunbathing is never healthy for your skin, especially for people that are fair-skinned or sensitive to sun exposure. Experts agree that there is no such thing as a healthy tan except those that come from a can!

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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How to get your energy back naturally

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Many people complain of fatigue frequently. After long hours at the office, housework, caring for children and running errands, it would take a superhero to not feel tired. You may be tempted to chug an energy drink or a few cups of coffee when you’re running low on fuel, but doing so will only give you a boost for a few hours, followed by a hard crash – not to mention how damaging continued use of energy drinks and supplements are to your health. The fact remains that you’re exhausted though – so how do you get your energy back naturally?

Get Some Exercise

It may seem counter-intuitive to exercise and work your body harder when you’re already tired. But the truth is, exercise is vital to getting adequate rest. Even if you manage to get eight hours of sleep at night, if you are not getting quality sleep, it won’t matter how long you stay in bed. Aim to exercise at least a little each day, even if it means just taking the steps at work instead of the elevator.

Delegate

If you’re exhausted at the end of every day, it’s likely that you’re overworked. Now who can really prevent being overworked these days, with kids and jobs and houses to take care of? But some people – women especially – have a habit of taking on more work than they can handle and are tired and stressed because their load is simply too heavy for just one person to carry. Stop chastising yourself for not being able to get it all done, and delegate some tasks that can be done by others who are willing to help out. If you can’t get help, let it go. The dishes will wait until tomorrow.

Avoid Large Meals

Instead of eating three big meals a day, which will undoubtedly contribute to that mid-afternoon slump (surely there are actually two hours hidden in between 3:00 and 4:00 in the afternoon). Instead, try to eat four to five smaller meals or snacks throughout the day to sustain your energy. Make sure you are eating foods that will contribute to your energy levels instead of suck them dry. Swap heavy carbs for almonds, fruits and other snacks.

Make an effort to gain more energy naturally instead of constantly resorting to quick fixes and you will notice that your energy levels begin to rise. You will also notice that you begin to have more energy overall, without experiencing significant drops in your energy levels every day!

 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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Summer Time Fun

Here at NYC Adventure Boot Camp we believe in having fun. We work and play hard. We set goals and meet them. I am very proud of all the ladies that are committed and that attend NYC Adventure Boot Camp and so this post is for them. We all share one common goal and that’s to be strong independent women. We show up and work out hard and have the results to prove it. I love that we all have such different backgrounds and different goals but still are forming this indescribable bond. And now summer is here and we move our camp outdoors, we go on hikes, we train for marathons, we are strong and ready to take anything that comes our way.

I will share some of the things that really help all of us:

You can begin by writing down all your goals. From the tiniest little thing like “fitting into a smaller size” or “losing 50lbs” once you see it, in writing, in front of you it becomes real. And don’t stop writing in your journal, then you can look back and see all the positive changes that you have accomplished. A food journal is also important. I sound like a broken record don’t I? But seriously, writing what you had in a day will change your eating habits.

If you are not at your healthiest or at your fittest it is easy to get discouraged if you don’t see results fast. But you have to remember that you will not see results at all if you stay on your couch. You have to start somewhere, even if it is just quitting fast food and walking around your neighborhood for 20 minutes.

I am always proud of all the ladies that come to NYC Adventure Boot Camp, they have the will and determination to reach their goals. They know that hard work is the only way to see results, and while it certainly is easier to stay in bed on a dark and cold winter morning at the end the only way that you are going to look and feel confident in your summer swimsuit is if you put in the hard work on those cold winter mornings.

Swimsuit and bare leg season is here are you interested in making a change? 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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New York, the city whose women never sleep. Till now.

New York City is known as the city that never sleeps. But the women of this great city need their share of sleep.  Fatigue is common especially among women, in New York City.   People who regularly exercise report having fewer episodes of sleeplessness than people who don’t exercise.  This is due, in part, to the fact that exercise helps our bodies transition between the phases of sleep more regularly and more smoothly.  Also, since exercise places physical stress on the body, the brain increases the amount of time we spend in deep sleep, the phase of sleep during which our bodies repair themselves. That’s where NYC Adventure Boot Camp comes into the picture.  NYC Adventure Boot Camp classes are designed by professionals  and our intensive workouts assure that you will rest better at night, well-earned relief.

Any woman in any fitness level can join NYC Adventure Boot Camp.  To make up for the varying levels of fitness among the campers, our trainers centralize their pace through the camp classes, so that no woman gets left behind .  There is no slackness in these boot camps.  NYC Adventure Boot Camp will push everyone to the maximum limit without injuring the camper.

The exercises and training programs developed by our personal trainers geared for women usually aims at training the core of the body as well as functional training.  As can be expected, NYC Adventure Boot Camp is programmed by experts in fitness and nutritional health has mostly outdoor exercises like hiking, running for less than a mile, obstacle courses, circuit training and rope-skipping. There are also a lot of Pilates mat exercises aimed especially for women and fitness boxing.

What separates NYC Adventure Boot Camp from other boot camps is our flexibility.  Women can choose their timings according to their convenience and each session is just an hour long. Usually the sessions are planned from Monday to Friday every week, but working women in New York who have extremely busy schedules can even opt for sessions three times a week.  The classes offered at NYC Adventure Boot Camp are in the early hours of the morning so that the women of our camp can carry on with their day without interruptions but still feel healthy and fresh.

Another specialty of a NYC Adventure Boot Camp is that there are no setbacks no matter what the climate outside is. Most Boot camps are cancelled on days when it rains or snows, but at NYC Adventure Boot Camp just shifts to an indoor location so that there is no disruption in the normal routine. This is an extremely good approach for New Yorkers who want the biggest bang for their buck and hate to see time go wasted.

If you are in the New York City area or Scarsdale NY, Please contact Stacy Papakostas regarding NYC Adventure Boot Camp for more information on classes, nutrition and the best way to get in shape now.