The Obesity Initiative

ImageI am very excited to announce that NYC Adventure Boot Camp for Women will host a donation based boot camp class this Saturday in Central Park NYC to raise money for the Harlem Children’s Zone.

The program that I am choosing to help is the Obesity Initiative. It is a multi-pronged program designed to help children and their families reverse the alarming trend toward obesity and its corresponding health problems in the community.

It is very important for me to make sure that children and their families are educated about the importance of eating healthy and getting exercise. There are so many benefits that one receives from exercise. The earlier that kids learn about the connection between exercise and your overall health and quality of life the more of a difference it will make in their lives. Not everyone is privileged to eat healthy meals with their families and participate in sports. But with the help of programs like these, we are on the way to making a difference in many children’s lives.

Come join the ladies of NYC Adventure Boot Camp this Saturday morning September 14th and again on Saturday October 5th at 9:30Am on 97th & Fifth Avenue in Central Park. Donate as much or as little as you can. If you have any questions please send an email to

I can’t wait to see you all there but if you can not make it please email me and I will forward you the contact information at the Harlem Children’s Zone to put you in contact with the program leader if you want to make a direct donation to them.

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Kick Start Your Day With a Workout!

Lack of adequate exercise can not only leave you feeling sluggish, but it can also have a negative impact on your overall health and well being. The importance of staying healthy in order to lead a happy and active life should go without saying.

There is no arguing the fact that since our lifestyles are becoming increasingly hectic, finding the time to work out and exercise has almost become an impossible task to maintain. This is where appropriate planning and organization comes in—to arrange our lives in a way so that you are able to take out at least some time from your daily schedules to exercise and stay fit.

The best time to work out is in the morning, before going about your daily routine. It’s been proven countless of times that the benefits of exercising in the mornings far outweigh workouts during any other time of the day. In other words, exercising in the morning is considered to be the healthier and most effective option. Another major advantage of working out in the mornings is that gives you an energy boost to really kick start your morning and leaves you feeling fresher and more energized to face the challenges of the day ahead of you.

In order to kick start your day with a great work out, and ensure that you go through with it, you have to make sure that you have prepared for it in advance. For instance, make sure your work clothes are laid out, you have already decided on what to have for breakfast and have prepared whatever things you need for work the night before. This will give you a little extra time in the morning, that isn’t spent following your tail in circles trying to get ready for work, so that you can fit in a short workout session.

And this is very important, so keep it in mind: you don’t have to work out for hours at a time to stay healthy! Squeezing in just 30 minutes of exercise in your morning routine is good enough, as long as you do it on a regular basis.

Morning workouts don’t have to be very strenuous either. Simple pushups / crunches / leg exercises or jogging / running around the block are good enough to get the desired results and get you in shape. Another important consideration to help keep you motivated and on track with your workouts is to make sure that your exercise plan is set out in a way that it meets your fitness levels—you don’t want to be overworking your body as it will be harder to maintain over the long run.  Another very simple and effective way of working out in mornings is walking to work instead of driving yourself or taking public transport. Of course, this isn’t going to work if you live an hour away from work, but even then you could park your car a little further away from your workplace or get off the train/bus/etc one or two stops early and take the rest walking. This is a simple and very effective way to get that morning exercise that will not even require you to play around with your schedule a lot.

No more excuses after today, because as you can see, by tweaking our daily routines just a little bit, we can always make time for morning workouts that will keep us healthy and energetic all day long.

At NYC Adventure Boot Camp for Women we use all the above mentioned forms of exercise to keep you on your toes. There is never a boring routine like at the gym. Our workouts are challenging but we still encourage all levels to join. Come meet new friends while you work out!

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.

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CORE TRAINING: Why it matters to you!

It seems that you cant walk through a gym these days without the term “core“ landing on your ear.  Likewise, informercial products routinely promise to tighten, trim and tone your “core“ and even magazine headlines boast ‘Secrets to an Evvious Core.’

So what is all the hype about “core” training? And – more importantly – why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80’s ?) it’s understandable for you to be skeptical of the latest fad. However, I have news for you.

Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. But ladies, you have to trust me that this goes beyond asthetics. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, AND (drumroll please)..… gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute commute to work, followed by 8 hours at your desk and then another 30-60 minute commute home. That’s a lot of sitting. And it all adds up to one thing: a weak core.

What is Core Training?
The term “core” refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement (i.e. integrating abdominal tightness with all upper or lower body movement.) A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

Realize too that what you think of as the “six pack” muscles is not where this story ends. The most important stabilizers of your spine are actually a band of muscles that encapsulate the midsection like a girdle. The Transverse Abdominis runs from your belly button around to the vertebra of your lumbar spine, aka “your lower back.”  This little anatomy lesson is to inform you that you must perform more than just the typical crunching ab exercise to effectively strengthen that core of yours. Keep reading…

What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment…lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on…

What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn’t love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry – who really wants to throw out their back while taking out the trash? I sure don’t…

How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier – pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your deep abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the subway to work…at work…on the walk home – you get the idea.

It doesn’t stop there – you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches, bridges, and planks.

Keep in mind that each of these exercises has 100’s of variations, yes 100’s.  So if this exercise that you are performing is no longer a challenge, it is time to go to the next step in the progression.

If your interest has been roused and you want to lean more about core training, then give us a call! We work around the clock to bring fitness into the lives of my clients, and we want to help you too. Contact us now, and let’s get to work on reshaping your body – starting with your core.

Please join us for a whole week for only $1 for new members.  NYC Adventure Boot Camp, all woman’s boot camp/fitness boxing in Central Park and Scarsdale,