Why Strength Training is Beneficial

There’s a common misconception that muscle is heavier than fat, so why bother with strength training? The truth of the matter is a pound of muscle weighs exactly the same as a pound of fat. Muscle just happens to be leaner than fat and looks a whole lot better on the body. This isn’t the only reason to incorporate strength training into your workout routine. In this article, we’ll take a look at more reasons why strength training is beneficial to those that wish to improve their overall health.

Beneficial for Weight Loss

Strength training is a very important factor in weight loss because the metabolism is increased as muscle is increased. The metabolism is the rate in which calories are consumed, and the rate and efficiency of the metabolism is greatly increased depending on how much muscle is present in the body. Simply put, the more muscle you have, the more calories you will burn. It has been estimated that for every pound of muscle, the body will burn 35 to 50 more calories a day. This not only helps reduce fat, but helps keep it off.

Helps Prevent Osteoporosis

Not only can strength training help with losing weight, it can also help prevent osteoporosis, which is especially important for women. Strength training can help prevent loss of bone density, which can lead to brittle bones and a host of other health issues. Not only can strength training help prevent the disastrous effects of osteoporosis, but those that are already suffering from osteoporosis and benefit from it as well, as strength training not only helps prevent bone loss, but it can also help increase it.

More Good News

While helping with weight loss and preventing osteoporosis are two big advantages to incorporating strength training into your fitness routine, there are many other benefits as well. It can help with cardiovascular health, prevent Type II Diabetes, and even make great strides in protecting joints. Perhaps the greatest advantage is that it can help reduce the bane of many a woman’s existence – belly fat.

Believe it or not, abdominal fat is often the result of not just overeating but stress. Our bodies produce a hormone called cortisol when we are under stress, and this hormone can increase the appetite and convert calories into abdominal fat. This fat is possibly the most dangerous of all the fat the can develop on the body because it is so close to several vital organs, putting undue pressure on them and perhaps causing them to malfunction. Not only does strength training use up cortisol, but it helps reduce the appetite and also helps reduce the dreaded belly fat.

Incorporating strength training into your fitness routine has so many benefits that it would be foolish to dismiss it. If you don’t know where to start in your strength training, why not consult with one of our personal trainer to get you started? Anyone can take advantage of a personal trainer’s expertise to make sure they are making the most of their sports and strength training, and to ensure they are working out safely and effectively.

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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Ways to Beat the Flu This Season

With the changing of the seasons, it is time to start thinking about another season coming our way: flu season. This time of year usually sees an increase in the number of cases of the flu as well as other illnesses like the common cold, strep throat, sinus infections, even pneumonia or bronchitis. The flu season typically peaks in January and February. The bad news is that the flu virus is easily spread from one person to another. Most people come in contact with the flu virus when an infected person coughs, sneezes, or even talks and spread the germs around.

The good news is that just by taking a few simple measures you can keep yourself healthy and hopefully avoid catching the flu this season. Here are some tips:

Take Care of Yourself – When you eat properly, get regular exercise, and get enough sleep at night, your body’s immune system is able to function properly to fight off germs that can make you ill. When you don’t take care of yourself, the capacity of the immune system is markedly diminished and you find that you get sick more often. Ensure that your immune system can work by taking care of yourself and find ways to manage stress.
Drink Lots of Fluids – Drinking water and tea is a great way to keep healthy. Avoid dehydration to help the immune system to function properly.
Wash Your Hands Regularly – Washing your hands is one of the best ways to avoid sickness and spreading it to others. You should wash your hands before and after preparing food, before eating, after using the toilet, after touching animals, and so on. If you are in a situation where you are unable to wash your hands, using hand sanitizer is highly recommended, although not as effective as soap and water.
Avoid Contact with People Who are Sick – Although it may not be always possible, it is a good idea to avoid people who are sick with the flu or cold until their symptoms subside. The flu and other illnesses are spread the most easily through contact with people around you. If you do come down with symptoms of the flu, be sure to stay home from work or school until you are feeling better.

If you are in New York City and interested in joining an all women’s boot camp please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for an extra 15% off a membership. Come work out like a GIRL!!!

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How to Get and Keep Healthy Skin

Not only is our skin the largest organ of our bodies but it also plays an important role in our appearance. Our skin is typically the first thing that other people notice about us. Moreover, our skin plays a vital role in our health, protecting our bodies and inner organs from harmful substances and injury. For some of us, however, our skin is often ignored when it comes to taking care of ourselves. Here are some ways to take care of your skin no matter your age:

Diet and Exercise – It should be no surprise that diet and exercise have a profound impact on how your skin looks and feels. Exercise increases the circulation of blood and nutrients to your skin. Furthermore, diet plays an important role. For healthy skin, make sure you are getting plenty of foods with vitamin A like carrots and low-fat yogurt. Foods high in antioxidants, like berries, are critical as well. Selenium and essential fatty acids found in foods like walnuts, turkey, tuna, and flax seed are good for the skin, too.
Stay Hydrated – Getting enough water to stay hydrated every day, about eight glasses, goes a long way towards keeping your skin young and looking great.
Take Time to Relax – High levels of stress can produce all kinds of problems for your skin. When you are stressed out, your body releases cortisol, which could lead to breakouts of pimples. Control your stress by taking time to relax. You might even consider meditation, as some studies have shown that it helps clear up troublesome skin conditions.
Keep Your Skin Protected – No matter what time of the year it is, be sure to use sunscreen and reapply it often when outside. Sunscreen can keep you from developing skin cancer and other issues as you age.
Use a Simple Skin Care Regimen – Instead of buying bags full of skin products, the only ones you really need are a cleanser, moisturizer, and a retinoid. Retinoids improve the production of collagen and reduce the appearance of brown spots and fine lines.

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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Staying Active in the Winter

As the seasons change and those of us in the northern hemisphere start to experience wet, cold weather, it can be more and more difficult to stay active. When the days start getting shorter and the weather grows increasingly colder, it is not easy to get outside in order to exercise or enjoy fun recreational activities. Furthermore, our bodies tend to slow down and we have the propensity to consume more calories during the winter in order to stay warm. This lack of exercise and the abundance of food during the holidays typically lead to weight gain and unhealthy habits.

In order to fight the wintertime bulge and overeating during the holidays, it is critical to stay active. Even though it is difficult to get outside for physical activities, here are some ways to get enough exercise during those bleak winter months:

Try Different Winter Sports – The winter offers all sorts of opportunities to get outside, even though it is cold. Recreational activities like downhill skiing, snowboarding, cross-country skiing, ice skating, and snowshoeing are all great aerobic activities that burn lots of calories. The key is too not overdo it when you head back to the lodge for something warm to eat and drink.
Head Inside to the Gym – Gym membership typically increases in the winter months because people are trying to stay active. Joining a nearby gym or club will give you an option for indoor workouts whether it is the cardio machines or weight lifting. Many gyms also have pools so that you can swim indoors in the winter.
Join a Class – Many gyms or clubs also have group exercise classes like fitness boot camp, yoga, Pilates, strength training, cycling, and water aerobics. If your gym does not offer group exercise, many independent instructors offer their own classes in the area. The key is to find physical activities you enjoy and stick with it, even though it is harder to do so in the winter.

Besides the physical benefits, staying active in the snowy months can also help with beating the winter blues. So this winter stay motivated to get out and be active!

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Super Foods You Should Be Eating

Super foods that Every Woman Should be Eating

We have all heard the term super food but might not know what that means. Super foods are those that provide a large amount of nutrients but are light on calories. Super foods often contain nutrients that we need which our bodies do not produce naturally. Also, if you are a woman, your body has needs for certain nutrients that may be different from what men need. Here are some of the super foods that every woman should be eating:

Blueberries –Studies have shown that blueberries help to lower blood pressure, improve motor skills, and prevent memory loss. Plus, these berries are rich in antioxidants that fight wrinkles and signs of aging, and they are low in calories. Although experts say that wild blueberries are the best, you can find fresh blueberries or frozen ones at almost any supermarket.
Broccoli – This dark green vegetable is rich in many nutrients that women need including calcium iron, potassium, fiber, vitamin A, and vitamin C. There is also research that suggests eating broccoli can help prevent breast cancer by fighting excess levels of estrogen.
Walnuts – Walnuts are packed with all sorts of vitamins and minerals as well as fiber, protein, and heart-healthy omega-3s. Moreover, studies have shown that walnuts help to fight cancer, lower cholesterol, make your sleep better, and help you cope with stress so you don’t turn to junk food when upset or anxious.
Greek Yogurt – Not only is Greek yogurt delicious, but it is also high in calcium which is important to keep your bones strong and prevent osteoporosis. Plus, Greek yogurt is high in probiotics which helps to keep you regular and ease the symptoms of irritable bowel syndrome, a condition that affects mostly women.
Dark Chocolate – Yes, dark chocolate not only tastes amazing but it is good for you! Dark chocolate has a ton of antioxidants and has been shown to reduce the risk of heart disease and stroke. It also contains important minerals for strong bones including magnesium, zinc, copper, and phosphorus. Be sure to keep your daily intake to just one-quarter of an ounce!

Considering how good super foods taste it is not a chore to eat and take good care of your overall health. Try to think of foods as nutrients not only as a way to get “full”. Many foods have medicinal purposes and help ailments. Research your food a little, you will be surprised by what you may find.

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