Staying Fit in Your 30s, 40s, and 50s

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Getting older is inevitable in life, and as we age, the needs of our bodies will change. This is true for staying active and implementing a healthy lifestyle. As we head into our 30s, 40s, and 50s, our bodies slow down and start to reflect the choices we’ve made. For example, in your 30s, 40s, and 50s, you are no longer able to eat burgers and fries without seeing it in your waistline! It also will take your body longer to recover after intense exercise.

On the other hand, athletic performance tends to peak in your late 30s, and there is no age limit for healthy living. Instead of slowing down your lifestyle as your body ages, you can still be active and fit as you age. Here are some tips for staying fit into your 30s, 40s, and 50s:

  • Cross-Train – Performing a variety of exercises will continue to benefit your body as you age. In order to stay active, incorporate a variety of activities into your daily routine like swimming, running, biking, hiking, aerobics, boot camp and yoga. As you get older, you will also begin to feel more strain on your joints, but swimming and water aerobics are especially easy on them. Triathlons are great for people in their 30s because they force you to cross-train, and as you near your 30s and 40s, it is important to include flexibility and balance exercises.
  • Include Both Cardio and Strength Training – In order to reduce the amount of bone density and muscle mass loss you experience as you age, incorporate both cardio and strength training. Strength training is especially important for women who tend to suffer from osteoporosis in their later years. Strength training is critical for those in their 50s and should be done three times a week targeting the major muscle groups.
  • Pay Attention to Diet and Weight – As you age, it is even more important to watch what you eat and maintain a healthy weight. When you get older, you won’t need as many calories as when you were younger, so it is important not to overindulge and eat more foods that are nutrient dense. It is also critical to incorporate calcium and dark green, leafy vegetables into your diet.

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 Meet Your New Years Weight Loss Goals Without Diet Pills

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Diet pills are often touted as a great way to lose weight quickly, without a lot of hard work, but in all actuality, diet pills can be dangerous to use and the effects don’t last very long. Once you stop taking the diet pills, the weight you lost (which often isn’t much in the first place and is mostly water weight anyways) usually comes right back and you’re forced to take the diet pills again to lose the weight and keep it off.

This is great for the diet pill companies, but not so great for your body and your overall health. Losing extra weight and maintaining a healthy weight is an important long term goal, but you don’t have to use diet pills to do it. If your New Year’s goal is to lose weight, you can do it without diet pills for longer lasting results! It may take some effort, but the hard work will be worth it come bikini season.

Calculate Your Basal Metabolic Rate

This is the amount of calories your body needs on a daily basis to perform basic functions like breathing and digestion. You can find a BMR calculator here. (http://www.bmi-calculator.net/bmr-calculator/)

Reduce Your BMR By 500 Calories

You can lose weight fairly quickly if you create a 500 calorie daily deficit in your BMR. This forces your body to use the calorie stores your body has – also known as fat – to perform its daily functions. However, you don’t want to create a 500 calorie deficit in just your diet, or just exercise. Doing so is very hard to actually maintain. Who can truly stick to a 1100 calorie diet? It’s not healthy, first of all. And it’s really very difficult.

The best way to create the 500 calorie deficit is to do so by splitting up the calories between exercise and diet. Reduce your BMR by 250 calories and consume only that amount of calories a day. Then, make sure to burn at least 250 calories through exercise each day.

Losing weight may seem difficult at times, but it honestly is a simple mathematical equation. If you burn more calories than you consume, you will lose weight!

Always discuss any weight loss plan with your doctor first to determine the right plan for you and your body type. He or she can recommend the best foods to eat and forms of exercise for your specific health situation.

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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Lose That Belly Fat the Healthy Way

 

If you’re on a mission to learn how to lose belly fat in a healthy way, there are some important things that you need to keep in mind about the process.  One of the biggest mistakes that many people make is rushing the process. While it’s great that you want to get to your end goal in record time, you must remember that the faster you lose the weight, the greater the chances are that it’ll be coming right back on a short time later.

Slow and steady is generally the best approach as then you can be sure that you’ve lost the weight for good. That said, this doesn’t mean that progress has to be so slow it’s hardly noticeable.  You’re simply looking to move away from ‘quick fix’ approaches in your quest to learn how to loose belly fat and use tried and true methods that will serve you well for years to come.

Let’s look at the main points to remember about how to loose belly fat safely.

Keep Track Of Your Calories

As annoying as you may find it to be, if there’s one thing that you can do that will literally guarantee your success, counting calories is it.  If you prefer not to count calories, you could count serving sizes as well provided you have a good grasp over what those are. Since whether you gain or lose body weight does essentially come down to your calorie balance at the end of the day, this is one thing that you do really need to get right.  Taking in too many calories, even if it is considered healthy foods, can still jeopardize the weight loss success you’re after.

With so many calorie tracking applications out there, either online or through your phone, there’s no excuse for not doing this. It only takes 20 seconds to enter into the system. Keep in mind that if you go two weeks without seeing any weight loss, that indicates you’re taking in a few too many calories and should reduce them back by 10% or around 200 calories.

Focus On Protein and Vegetables

The next thing that you should be doing is making sure that you are focusing primarily on protein and vegetables to make up the bulk of your diet plan.  The reason for this being that protein is the one nutrient that will speed up the metabolism when you eat it because it’ll cause the body to burn off a larger number of calories through the digestion process.

For every 100 calories of protein you consume, expect the ‘net’ intake to be around 75 of those. Furthermore, protein is a highly satisfying food, so after a meal high in it, you’ll notice that you aren’t hungry for hours afterwards.

Vegetables on the other hand help provide some bulk to your diet so you feel like you’re still eating relatively decent sized meals.  If you’re trying to live on meals so small they wouldn’t fill up a 2 year old, you know you’re headed for trouble. Adding more vegetables solves this problem and because they are so incredibly low in calories and high in fiber, they hardly add any calorie value to your daily diet.

Finally, they are also the most nutrient dense food you could consume, so from a health standpoint, a must while learning how to loose belly fat.

Time Your Carbs Appropriately

Moving along, one area of the diet that many people seeking fat loss success make a mistake with is their carbohydrate intake.  They come to believe that in order to see results, they need to be cutting carbs out of their diet entirely. This, however, isn’t the case. While you don’t want to be eating a high carb diet as that will leave you with fluctuating blood sugar levels and a higher risk of fat gain, you don’t have to banish carbs from the picture either.

The key is to understand what type of carbohydrates to eat and when to eat them. For selection, choose carbs that are as unprocessed as possible. If you can eat them “straight from the ground” that will be your best bet for success. Good examples include oatmeal, sweet potatoes, brown rice, quinoa, as well as barley or buckwheat.  All of these have minimal processing and will work best to support your lean body goals.

Secondly, make sure that you time eating these carbs when you’re most active.  Since the primary function of carbohydrates in the body is to provide you with a fuel source for physical activity, it only makes sense to eat them when you’re going to be highly active. Eating a bunch of carbs before you go lie down for the night wouldn’t be a wise move if you want to lose that belly fat. Instead, eat carbohydrates before and after the workout, as well as at breakfast.  These are the key times during the day when you’ll really need them.

Adapt

Finally, the last secret to learning how to loose belly fat safely and effectively is to always be adapting.  Assess your progress at regular intervals and if you feel as though something isn’t quite working as properly as it should be, adapt the diet so it is.  Far too many people stay on a plan that isn’t really doing them any justice and actually make them waste valuable time that could be spent making some serious progress.

Your body does adjust to the calories being burnt during physical activity as well to the calorie intake you’re eating; however, if you find that you’re hitting a fat loss plateau, change the routine up a bit.  By doing so, you can either boost your calorie intake for a few days to jump start it again or consider decreasing your calorie intake further to promote faster fat loss progress. Boot Camp is a great way to stay active and lose belly fat the healthy way, we change up the routine constantly so that your body can keep working harder. NYC Adventure Boot Camp is here to help you combat belly fat.

So there you have the main points to keep in mind if you want to learn how to loose belly fat safely.  Plan out your approach and you can easily keep track of your diet and make sure that you see the results you are after.

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 Top 6 Healthy Foods to Have Everyday

Many people believe that eating healthy foods is tied to weight loss or special conditions like pregnancy and illness. However, there are many foods that can and should be consumed daily for optimal health and wellness. They are nutrient-dense, pretty affordable, and can be easily incorporated into many recipes. The six of these healthy foods are listed below.

1. Apples

How many times have you heard the saying “An apple a day keeps the doctor away”?  This fruit has been known to lower high blood pressure and reduce inflammation in the body. Apples also contain antioxidants and immune system-boosting vitamin C. The fiber found in apples is an excellent source for regularity of the digestive tract and the pectin in apples breaks down gall stones allowing them to be passed with minimal discomfort. One of the top varieties is the Red Delicious and is best when eaten fresh. To avoid ingesting the heavy pesticides, buy organic whenever possible.

2. Bananas

In addition to being an excellent source of potassium, bananas have a wide variety of health benefits that include: balancing blood pressure, improving heart health, soothing ulcers, improving waste elimination, protecting eyesight, building stronger bones and improving kidney health. Bananas tend filling and satisfying. As an ice cream substitute, peel, slice, and freeze 2 medium bananas. Remove from the freezer and either blend or run through a food processor until smooth.

3. Lemons

Widely known for its vitamin C content, lemons neutralize free radicals which can cause tissue inflammation and cancer. They are wonderful examples of healthy foods that can be consumed daily. Upon rising each morning, squeeze the juice of one lemon into 8-16 ounces of water and drink. In addition to boosting the immune system, the citric acid rids the intestinal tract of harmful parasites.

4. Carrots

Carrots are healthy foods that contain high amounts of vitamins A, C, and K and other minerals such as potassium, folate, and manganese. Health benefits from eating carrots include improved eyesight, reduced acne breakouts, reduced risk of cardiovascular disease and cancer prevention. (Hester, 2007). Carrot ginger soup is one great way to enjoy all of these benefits. Peel and slice 4 large carrots, add 1 tablespoon of fresh minced ginger,  ½ teaspoon of cayenne pepper, and salt to taste. Combine all ingredients in a pot and cover with 6 cups of water. Boil until just tender. Blend until smooth and enjoy!

5. Spinach

Spinach contains vitamins A, C, and K as well as calcium, folate, potassium, phosphate, selenium, and iron. Spinach is high in antioxidants, has powerful cancer-fighting agents, has anti-inflammatory properties and is excellent for bone health. Eat it fresh in salads, lightly sauteed, or even juice it along with carrots, apples, lemon, and ginger to cleanse your system and boost your energy levels.

6. Quinoa

Quinoa is a protein-packed grain that contains fewer carbohydrates and more healthy fats than any other grains and meats. It is gluten-free and has high concentrations of iron, calcium, potassium, and fiber. Quinoa is high in antioxidants and heart-healthy. Use quinoa as a side dish or as a base for meatless dishes like bean burgers.

These six foods can be used in a variety of recipes and can also be enjoyed as side dishes or snacks. By consuming a variety of these nutrient-dense, healthy foods, the body will be able to heal itself and move quickly along the path to vibrant health.

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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