Quick and Healthy Weight Loss Tips

Everyone these days is trying to lose weight, in fact, people are willing to do anything, go to extreme measures, to get rid of any extra weight and maintain a healthy body. More importantly, people are more than willing to pay any amount of money to accomplish this task. Below are just a few of the healthy ways you can lose weight—at minimal or no expense. You’ve probably never realized how easy losing weight can be before you read this:

Extensive exercises may not be doing you any favors
Ever heard the line: Exercise smarter not harder? People who are determined to lose weight sometimes overdo it with their enthusiasm. Here’s what you didn’t know: You’re probably asking how shorter workout sessions are more beneficial than longer ones. The reason is because shorter workout sessions never give your body the chance to decelerate your fat burning process. That’s not to say you should only exercise for 15 minutes a day, but you should always take breaks in between your workout session.

You need to drink more water
Water is your best friend. There are hundreds of reasons why water is so good for you  but the main reason regarding weight loss is that water helps decrease the amount of fat that gets accumulated in your body. People who don’t drink enough water affect their livers’ ability to burn fat, resulting in an increase of fat accumulation in the body. Don’t take our word for it though: even doctors recommend plenty of water to help ensure a healthy, effective and simple weight loss process.

Eat plenty of fruits and vegetables
Eating enough fruits and vegetables is possibly one of the simplest ways to lose weight—the healthy way! In order to break down the fruits and vegetables you consume, your body will have to burn a lot of calories—and for this reason, your body happens to burn more calories every time you consume fruits and vegetables. Furthermore, these foods also offer your body high energy boosts which helps to keep you going throughout the day and keep your food cravings in check.

Eat more fibers and protein
By eating a diet that is high in fiber, you will be able to eat less because your stomach will feel full a lot quicker, eliminating the risk of overeating. Further, your energy levels stay unaffected, allowing you to go through the day without struggling. And while fiber is known to decrease your metabolism rate, it also controls your hunger levels, resulting in you feeling full for longer. Protein rich foods also help with weight loss as they help your body build and maintain muscles that help increase your metabolism rate and speed up the fat burning process.

Listen to music during your workouts
Working out can sometimes feel like a tedious task, and sometimes we skip it altogether because we’re just not bothered. By listening to your favorite music while working out, you can ensure a more enthusiastic workout which lasts longer because you won’t find yourself looking at the clock every other minute.

Those were just a few of the many quick and healthy weight loss tips available. While these tips will go a long way if followed correctly, you still need to adopt a healthier lifestyle including a well balanced diet and a proper breakfast to start off your day, sufficient rest and become more active. You also need to be patient. Losing weight is not an over-night process, but as long as you follow through with your weight loss program, you are going to lose the weight so keep at it and don’t give up!

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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Forming Good Habits

Making the commitment to improve your habits is a great first step on the road to better health and fitness. However, this first step is quickly followed by making the actual changes, and this can be quite a challenge. Don’t lose hope if you find all the changes too difficult in the beginning, because eventually they’ll come to you like second nature. Here are a few tips to help change your old bad habits into successful ones.

At NYC Adventure Boot Camp we are big on the three C’s- COMMITMENT, CONTROL & CONSISTENCY! Make the first step and Commit and we will gladly guide you through the rest. Whatever your health and fitness concerns are, we are confident that we can help you achieve your goals! If you are interested in speaking with a personal trainer, please sign up for a free consultation. We can discuss your goals and see if we are a good match. What are you waiting for?

Keep Track of Your Progress

Starting a new fitness or diet regime can be difficult in the beginning because you can’t always see the changes right away. In our culture of immediate gratification, it’s easy to be disheartened when you don’t see results in the first week. A great way to combat this is to keep track of your progress. There are several ways you can do this, whether you choose to measure the length of time you’re able to run or swim, or measuring yourself with a tape measure or calculating your BMI. If you have difficulty staying on track or sticking to a plan, you may consider hiring a personal trainer! They will ensure that you safely and effectively meet your goals!

Check in with NYC Adventure Boot Camp.        

Not only can a health and wellness professional help you define your fitness goals and design a fitness routine to help you achieve them, but checking in with your personal trainer from time to time can also give you another valuable tool – accountability. Sometimes, all you need to make the right decisions, such as choosing a salad instead of a cheeseburger or doing your exercises instead of making excuses not to go, is remembering that you’ll have to explain your actions when you meet up with someone. Plus, when you do slip (and don’t worry when you do), your Manhattan health and wellness professional will be there to help you back on the right path and encourage you to keep up the good work.

Replace One Bad Habit at a Time

It can be so demoralizing when you realize that a lot of your bad habits need to be changed. Try changing one thing at a time and then moving on to the next one when the new good habit has become engrained. For example, if you have a problem with snacking between meals, try reaching for an apple or carrot instead of a bag of chips. Or if you have the habit of going through the drive through or parking as close as you can to the entrance of the grocery store, try parking and walking in or parking far away from the entrance, so you can get your legs moving.

You Don’t Have to Go Cold Turkey

The hardest part of making a lifestyle change is breaking yourself of all the bad habits that you’ve accumulated. The truth is, you don’t have to be a perfect angel overnight, and no one expects you to be! Improving your health won’t happen instantly and you’re going to have setbacks along the way. Consider joining NYC Adventure Boot Camp to help motivate and guide you in the right direction. They will ensure that you stick with your plan and finally achieve your goals!

If you are in the New York City metro area or in Scarsdale, NY contact Stacy Papakostas at 917-822-3440 for more information on one of our many boot camps.

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.


5 Signs your Sneakers Need to be Changed

It is time to change your sneakers if:
1) The bottom of the heel (right or left side) is worn down. CONSEQUENCES: Over pronation or supination can lead to ankle or arch pain, easier to sprain your ankle.

2) The tread on the ball of the foot is worn down.  CONSEQUENCES: Leads to mid foot or digit pain, less stable when in the “push off“ phase of walk/running.

3) The upright sides of the heel is weak or sinking down to the left or right. A strong support of the calcaneus (heal bone) is necessary for proper function of the rest of the foot. CONSEQUENCES: More susceptible to sprain the ankle, mid foot pain.

4) Any part of the sole of the sneaker is loose or has created a flap. CONSEQUENCES: The rest of the sneaker will break down faster, easier to trip or sprain your ankle.

5) After putting your hand on the inside lining you can feel (or see) the impression of your toes or heal.  CONSEQUENCES: The sneaker is no longer giving back the support it was designed to give.

A great tip is that your sneakers should be changed LONG BEFORE the serious signs of wear are apparent. You will most likely need to buy new sneakers before the outside has begun to look grungy. No mater what type of activity you are doing in the gym you should have THE PROPER pair of sneakers for your feet.  As an orthopedic physical therapist I am constantly suggesting the correct foot wear for my patients. In fact, many of the foot, knee and low back injuries that I treat are preventable with a good pair of sneakers.

All sneakers are not created equal.  Nike and Adidas make really hot looking sneakers with all of the bells, whistles, air bubbles and shox. However, these brands for the most part do not make a great performance sneaker.

Flat Feet: Over pronators (feet turn in when walk or run)  Should buy—>> “motion control” sneakers.   Common foot problem – mid foot pain.

High Arch: Increased supination (feet usually turn outward when walk or run)  —> sneakers with “arch support.” Common foot problems – plantar fasciitis.

Tight Calves: Entire foot and heal whips to the side when walk or run —>>  Should buy sneakers with built up heals.  Common problems- shin splints, Achilles tendinitis, leads to high arches, mid foot pain, and plantar fasciitis.

If you have any questions regarding fitness, weight loss, please contact Stacy Papakostas at 212-426-4871 and visit: NYC Adventure Boot Camp, we are offering new members an entire week of boot camp for only $1!!!  We offer boot camp classes to women in New York City and Scarsdale.

Strong and Healthy Women with NYC Adventure Boot Camp

There are only two ways to look like one of those strong and healthy women that we see in the exercise ads of fitness magazines – through proper diet and exercise techniques. With so many drugs and fad diets on television promising miracle short cuts, building muscle and burning fat at boot camp fitness programs have been found to be the only guarantee that can transform the body naturally and safely.

Being obese or too skinny are the same thing when it comes to feeling bad and not fitting into society. However, signing up for NYC Adventure Boot Camp is the first step to becoming that perfect-body woman with lots of energy. Learning from professional boot camp fitness trainers who are experts in exercises and nutrition classes can help change a woman’s body safely in a short amount of time.  Being able to look in the mirror with a high self-esteem, an increase in motivation, and more energy is any woman’s dream – and all of this can be achievable through boot camps fitness programs for women.

NYC Adventure Boot Camp for women and Gemini Fitness Boxing for women combines self-defense classes with exercise programs to help the women of NYC protect themselves when in danger. Learning in a peer group of women who want to learn the same thing, a woman can learn to become strong and adept in the best way possible for all areas of her life.

What sets the NYC Adventure Boot Campapart is doing one-hour outdoor extreme workouts in all kinds of weather, getting a total body workout, getting out of exercise ruts from other standard exercise gyms, finding out what limits and endurance are all about, and having lots of fun with a group of women in a friendly atmosphere without repeating the workouts.  The exercise classes change all the time so a person doesn’t get bored. Joining us for a workout for one hour, three times a week, is all that is needed to change the body – in addition to eating properly.  Nutrition classes are just as important for strong and healthy women to remain that way once they get into shape.  Pushing to the limits involve not only the physical aspects but also motivating the mind to want to stay that by learning about nutrition and proper food.  Becoming strong and fit, physically and mentally, is what makes a woman strong and healthy –  heart and soul.

We offer different locations, full body workouts, lots of fun people, challenges, and never a boring moment. Getting back into shape and having the body you want  is achieved through our trainers who keeps the exercises effective, fun, intense, exciting and challenging every single time. The feeling of rejuvenation once those few pounds are lost while having a good time at the same time can never be equaled – with many strong and healthy women already in their 4th or 5th year at the boot camp.

My name is Stacy Papakostas and I am here to help you reach your fitness goals, if you have any questions please call me 212.426.4871