Pilates exercises you can do in your office on your lunch break.

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Work can become a stressful endeavor as it takes its toll on your body. You might be aching all over in the middle of the day, and yet you don’t have the time or the opportunity to head to the spa or gym. Fortunately, there are ways to reach a compromise. You can perform simple Pilates exercises at the office using nothing more than your chair, office desk, and (if you’re willing to get on your hands and knees) the floor.

Designed for spinal alignment and to empower your core strength, Pilates can do wonders for your body, and you don’t have to worry about spending more hours after work to do so. Here are a couple of Pilates exercises you can do during your lunch break at the office.

Loosen The Knots In Your Back

With a pinkie ball, lean against the wall and set it between your scapula and spine. Gently move side to side, then up and down, in order to loosen knots caused by the fascia constricting due to pressure or stress. You can also perform this exercise for the fascia at the bottom of your feet with your desk as support.

Breathe Deeply

Inhale and feel your ribs expanding forward, backward, and sideways as oxygen fills your upper chest, back, and diaphragm. Visualize the air releasing in the opposite direction as you exhale, from the upper chest going downward. This conscious breathing exercise helps when you feel tired or anxious, allowing you to calm down before heading back to work.

Make The Most Of Your Swivel Chair

If you have a swivel office chair, sit on it while placing your palms down on the desk. Keep your knees together tightly and your feet lifted 1 inch off the floor. Begin twisting the chair side-to-side, which stretches and tones your oblique muscles. You can do 10 rotations for clockwise and counterclockwise.

Get Your Arms Moving

On your chair, sit on the front edge with your upper body slanted slightly forward. Feet must be planted on the floor and your knees tightly together. Rotate your arms from your shoulders, as if you are holding two heavy objects in your hands, and continue circling until they are above your shoulders. Repeat in the opposite direction while lowering them back to your side.

You can now use your coffee breaks to do some stretching, breathing, and exercise to ease you through the end of the workday. 

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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Ladies, are you getting your vitamins?

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You’ve heard about how important it is to take vitamins. Nowadays, the typical woman’s diet consists of prepared meals and convenience foods, and it’s very difficult for women to actually get the nutrients their unique female bodies need. However, many women still don’t know what vitamins are essential and which ones do what – and sometimes, they even skip their daily multivitamin. Vitamins are critical for women! So ladies, are you getting the vitamins you need?

Zinc

Zinc is essential for healing and protecting the skin, and it has also been shown to help reduce the symptoms of PMS. So you definitely don’t want to be skimping out on the zinc when that time of the month rolls around!

The best sources for vitamins are fresh foods as opposed to capsules or vitamin tabs. You can get more zinc in your diet by incorporating more lean beef into your meals, crab, and chicken (dark meat has more zinc than white meat). If you don’t consume meat, snack on sunflower seeds or cashews instead.

Folate

Folic acid is absolutely essential for expecting and nursing women. However, even if you aren’t pregnant or breastfeeding, folate is still something you need to get enough of. Folate helps you make red blood cells, which keeps you from being anemic. Women are very susceptible to anemia, which can make you feel very tired and dragged down. If you don’t have enough folic acid in your diet, you’ll also feel more irritable and be more forgetful.

Get more folate in your diet by eating peanuts or peanut butter, spinach and broccoli. For something sweet with folic acid in it, treat yourself to a juicy papaya.

Calcium

Calcium is one of the most important nutrients for women, and you probably already know it helps you build strong, healthy bones. However, women are prone to osteoporosis as they age, which makes your bones brittle, weak and susceptible to breaking or fracturing.

Boost your calcium intake with low fat dairy products like milk and yogurt, or opt for almonds, leafy greens and soy milk if you don’t eat dairy. Fish such as sardines, salmon and tahini are also excellent sources of calcium if you enjoy seafood.

There are many more vitamins that are important for women, so make sure you take your daily multivitamin and keep your diet full of a variety of fresh fruits, vegetables and other whole foods. Anytime you can swap convenience foods for something fresh, you’re doing something wonderful for yourself! 

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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Tricks to Stop That Hunger Feeling

Everyone will feel hungry at some point, but there is no need to let that hunger go unattended. Hunger is a signal from your body that it needs something, but it’s important to differentiate the difference between hunger and cravings. One is a physical response, and the other is an emotional response.  At NYC Adventure Boot Camp we are big on eating right and making sure that you know the difference between the two.

 

Emotional Causes of Hunger

Emotional hunger is probably the hardest type of hunger to control. Emotional hunger signals are rooted in lifestyle behaviors. These cravings are born out of boredom or even routine. Certain activities trigger an emotional response to eat. When you sit on the couch in front of the TV, do you feel the need to eat? Are you bored at night and fill your time with pleasure-eating? While there are some physical things you can do to control this type of hunger, to really be successful, you have to focus on changing habits. Slowly but surely you need to start replacing these emotions with more productive activities. If you are bored, go and do something. If you want to watch TV and eat food, find healthy snack alternatives.

 

Low Blood Sugar

Physical hunger is a much easier hunger to control, and fortunately, nearly anyone can make improvements in this area. For example, are you hungry an hour after eating? Do you really think you need food again so soon? The more likely cause of your hunger is low blood sugar, which was caused by eating a high-glycemic meal. Low blood sugar triggers a strong response to eat carbohydrates. This low blood sugar is also the cause of the sleepiness most people experience mid-afternoon. Stay away from processed foods and focus on eating low-glycemic foods that provide a nice steady release of glucose.

 

Calorie Intake

I’d say one of the leading causes of hunger is so simple that most people just overlook it – they aren’t eating enough. You would be surprised how much people suffer from hunger when undergoing a weight loss program. They assume that you’re supposed to be hungry or even downright starving at times. This is not the case at all! If you’re eating the right kinds of foods and you’re eating enough calories, hunger should only show itself every once in a while when it’s actually time to eat. If you’re eating below 10 times your body weight in calories and find that you’re starving most of the time, I highly recommend that you eat more food.

 

Satiating Foods

Another way to keep hunger under control is to eat more satiating food. What is a satiating food? These are foods that fill you up and keep the hunger response at bay. These foods share many of the same qualities. They are fiber dense, water dense, and low-glycemic. Protein has also shown a high satiating effect that is greater than both fat and carbohydrates.

 

Avoid Sweeteners

Both natural and artificial sweeteners can cause cravings. Refined sugars send an influx of glucose into the bloodstream, which in return spikes insulin levels. That’s what’s supposed to happen, but this sudden spike in insulin clears out the glucose too much, which leaves you with low blood sugar and cravings all over again – and the cycle continues.

Artificial sweeteners act in a similar way, but they don’t have calories, so they don’t cause a rise in blood glucose. Instead, they make your body think that there is, and it ends up releasing insulin anyways. A release of insulin without any blood glucose is an easy recipe for hunger cravings. Artificial sweeteners also act on the brain, making it think it’s getting nutrients that it really isn’t. In return, your body continues to send out hunger signals to get the nutrients it needs.

 

Eat Your Essential Nutrients

It’s not just about calorie quantity. It’s also about the quality of those calories. Essential nutrients must be ingested through your diet, as your body cannot manufacture them itself. Essential fatty acids, protein, vitamins, and minerals need to be eaten in sufficient quantities. Essential fatty acids have the ability to modulate satiety levels; if you don’t eat enough, your body will continue to tell you to eat until you do. How does it do this? Hunger signals.

 

Water

I cannot overemphasize the importance of drinking water when it comes to hunger. Water makes every function of the body work more efficiently. In addition, thirst is mistaken for hunger many times. If you feel hungry all the time and you are not exclusively drinking water, that should be your very first step. Proper hydration is essential, and no other liquid can provide the levels you need besides water.

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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Sources:
Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories

The Power of a Colorful Plate

Here at NYC Adventure Boot Camp we believe in proper nutrition. If you eat healthy, you will be healthy. You may not have heard it before, but you will learn it now. The more color that you incorporate into your diet, the better off you will be. This is a lesson that holds true not only for proper nutrition, but to protect your health as well. When you eat foods that are loaded with color you are getting so many wonderful nutrients, and it’s so easy to do.

Think of the foods that offer the most color—the majority of them lie within fruits and vegetables. What’s so great about this particular food group is that all options are virtually fat free, low in calories, and yet they pack an intense nutritional punch. So if you want to really bump up the nutritional quota of your plate and enjoy healthy and delicious meals, this is the way to do it.

The More Colorful the Better

The very best nutrients come from those foods that have the deepest and most vibrant hues. So if you are looking for suggested foods within this category think of options like blueberries, raspberries, blackberries, sweet potatoes, broccoli, green beans, zucchini, oranges, apples, mangoes, and carrots. These are just a few but you see that these are the types of foods that have color to them and therefore that means great nutritional power.

Contained within these colorful skins and foods themselves are vitamins, minerals, and even antioxidants. What those do for you is naturally boost your immune system. They help to keep you healthy in the short term by fighting off the germs you come into contact with. They also have some great long term health benefits and therefore the more colorful the better it is for you.

Adding in Color to Every Meal

As a rule of thumb you want to add more color to every meal. We all have areas for improvement. Whenever you eat a meal you want to incorporate these colorful foods in somehow. Perhaps throw some blueberries in your yogurt for a nice twist that also happens to be delicious. Consider a salad made from broccoli and eggplant for a creative alternative.

Try to come up with creative ways of incorporating more color into your meals. You should also aim to combine food groups wherever possible. This means that you are going to want to combine low fat dairy products, lean proteins, and whole grains with colorful fruits and vegetables at every sitting. Before you know it, you will be eating with more color and not even realize it!

Create a Rainbow

It helps to instill these habits in kids in your life. Try to make a switch for your family to more colorful snacks as well as meals. Rather than turning to crackers or another processed snacks, try a fresh fruit salad or even a tangerine. The more that you incorporate these foods into everyday life, the more that they will become a main fixture.

Colorful eating can be fun too and that means that the whole family can embrace it. Rather than staring at a plate of bland looking food, you can now embrace the vibrant hues and enjoy just how delicious these foods are as well. Learning to eat with color is a wonderful way of improving your life and incorporating proper nutrition, so create a rainbow at every meal for the very best effects.

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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Step Away from the Candy Bowl

It’s that time of year again—most of us are feeling invaded by candy! Even if you’re not buying it for your own enjoyment it seems to overtake you. Candy is everywhere—it’s in the bowl at the office, being offered up at public places, and of course in our homes “only for the trick-or-treaters”! Even the best intentioned and most disciplined woman has a hard time turning down a candy bar once in awhile. If you’re not careful though, the extra calories can pack on in no time. So how do you avoid the candy at this festive time of year?

Recognize the Potential Damage
Let’s start by saying that even just a little bit of candy can equal diet sabotage. If you think otherwise then you are very well fooling yourself. Just one of those little “fun bars” gives you 80 calories and 4 grams of fat. So wise up that even portion size is not in your favor here because the calories can really add up. Can you allow yourself a little splurge? Sure but the problem is that many of us brush aside the extra calories and assume that just because it came in a tiny package it must not be bad.

Be aware that there is a lot of damage that can come out of eating too much candy. Be in tune with portion sizes and what each one packs in terms of calories and fat. You may be shocked! Add to that the fact that giving into your sweet tooth can do more damage than just pack on the pounds. That’s the problem that we all tend to focus on, but it will raise your blood sugar level and then leave you crashed later on. This pattern isn’t good for anything and therefore contributes to further and potentially more serious health problems later on.

Tips to Avoid the Madness
Most women make the excuse that they are buying the candy for their kids or for the trick-or-treaters coming by. The reality of the situation though is that you probably don’t need to buy it weeks in advance. You probably don’t need the jumbo mega bag either as that’s just a lot more candy than any one household needs. You should also realize that if it’s there it’s a temptation so buy only what you need just before you need it and then it’s not sitting there staring you in the face.

If you come into contact with the inevitable sweet treats out, do you go running? Well it may not be a bad idea! Allow yourself one little candy bar if you really must give into your temptation, but only do it once a week and after you have gotten in your exercise for the week. Savor it and enjoy it and if you aren’t capable of that then you are going to have to pretend that those candy bowls aren’t even there.

It’s not worth blowing your progress over some empty calorie candy bars, so turn to gum. Yes that’s right, chewing on some sugar free gum when you know that you’re going to come into contact with the temptation is a great way to keep your mouth occupied so you can’t honker down on a candy bar. Always try to use mind over matter and develop your willpower and it will serve you well!

If you must tell yourself the old adage “a moment on the lips forever on the hips” because it’s true and candy can cause some serious damage to the waistline after awhile. Only keep around the kinds that you don’t like and do your best to have a pep talk whenever you encounter that candy bowl. Your body will thank you and your efforts will be all worth it in the end!

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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