Tank Top Ready Arm Exercises

ImageAs the temperature climbs and sun is shining brightly, it’s time for tank top season! Many women, however, are understandably self-conscious about their arms and shoulders. Maybe your arms aren’t toned enough that you feel comfortable wearing a tank top during those hot days of summer. On the other hand, there are exercises you can do to get your arms toned and fit. Many of these exercises can be done at home so you don’t need a gym nearby. With these exercises, you will have sleek, toned arms in no time!

  1. Tricep Dips – Using a bench or other piece of furniture, position your arms so that they are on the edge and shoulder-width apart. Extend your legs out in front of you, making sure that your backside is off the bench. Slowly bend your arms towards the floor until your elbows are at a 90-degree angle. Using your arms, raise your body back to the starting position. This exercise targets the muscles on the back of your upper arms.
  2. Arm Raises – This exercise specifically targets your trapezius muscle which runs from your neck and shoulder down the back. Stand with your feet shoulder-width apart holding a dumbbell in both hands with the palms facing towards your body. Extend your arms out to shoulder height and then lower. Be sure to keep your arms straight and your shoulders down.
  3. Bicep Curls and Shoulder Press – Targeting your biceps and shoulders, stand with your feet shoulder-width apart. Hold one dumbbell in each hand with your palms facing outward and next to your thighs. Curl the dumbbells up. Once they are shoulder height, rotate your hands so that the palms face outward. Lift the dumbbells up over your head, then return to the starting position.
  4. Boxing – If you don’t have dumbbells or have problems with your elbows or wriss, a good exercise to tone your arms is to box the air. Stand with your feet hip-width apart and your knees bent and your waist slightly forward. Keeping your elbows up, box your right arm forward and then your left.

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 get rocking summer abs

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You cringe at the sight of that flab clinging to your belly, but are unsure about how to get rid of it in time for next week’s beach outing. You want to be able to develop lean, firm, and attractive abs that would look awesome even in the full body swimsuit. While the midsection is one of the hardest to tone, it is possible to build summer rocking’ abs with the right exercise routine. With a positive outlook and discipline to stick to your workout, you will have great abs before the summer ends.

Work Your Core Muscles

Focus on your core muscles hidden beneath the surface. These are muscles that, when strengthened, pull your midsection in like a corset, making the area flat and toned. Perform exercises that expand and tone these muscles to produce the results you need.

Burn Calories With Cardio

Cardiovascular workouts at 20-30 minute intervals are great at burning calories. What’s more, you can make each session fun and interesting, such as biking, swimming, or walking around the park. You can perform your cardio workouts in the morning or during the weekends, so long as you keep to the routine. At NYC Adventure we use a variation of exercises to get results, but cardio is definetly the way to see fast results.

Work That Butt!

Exercises that push you to get up, move, and work your butt are very effective in building abs. Sitting for long periods causes the hip muscles to become stiff. Your posture also pushes the abdomen out, making your bulge even more obvious.

Eat The Right Foods

The kinds of food you take have a great impact when building lean abs. Remove unhealthy food that add more layers of fat and increase your protein intake. This is essential if you want to build lean muscles and eventually develop attractive abs. Lessen insulin-pumping food (this slows your metabolism) as well, and focus on eating more carbohydrates to make it easier to burn.

Avoid Bloat Triggers

Even if you are actively reducing belly fat, carbonated beverages, beans, and broccoli can make your stomach bloat. You should also avoid taking in too much sodium as this retains excess water. Excess bloating means that one day your jeans may zip all the way up, and the next day they don’t! When you avoid bloat triggers, you ensure that your tummy stays flat and your hard work shows.

As you get through each week, your abs will begin to form, flatten, and become firm and strengthened. Stick to your abs workout program and you’ll soon see the results!

 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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Why Diet Pills Don’t Work

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Diet pills are a dime a dozen. Walk into any drugstore or supermarket and you’ll see at least fifteen different kinds of diet pills, all promising to do the same thing – suppress your appetite and make the pounds melt off. It almost seems too good to be true, right? The truth is, it is too good to be true.

Diet pills aren’t much more than cleverly marketed supplements, and at best won’t do much to help you lose weight without modification of your diet and integrating exercise into your daily life. At worst, dangerous ingredients in diet pills can do more harm than good, causing increased heart rate, sweating, nervousness and other adverse health effects. Long term use of diet pills has been shown to cause more serious side effects, such as heart problems.

But do diet pills actually make you gain weight?

In a way, yes.

Do They Really Stop The Food Cravings?

Many diet pills have ingredients that work to suppress your appetite, or stop you from craving food. This may seem great at first, but it’s not doing you any favors. Diet pills don’t address the real problem people have with food. They don’t address overeating, or poor nutrition. They don’t tackle the root of the problem – they are simply a Band-Aid solution. When you don’t take the diet pills, chances are, you are really going to want those cheese fries.

Do They Really Increase Your Metabolism?

Most diet pills use some kind of stimulant to boost the metabolism, like caffeine or ephedra. These are the components that can cause you to feel jittery or nervous, or cause heart palpitations. Honestly, you aren’t burning that many more calories just because you’re on a crazy caffeine high. What often happens is your body uses up your blood sugar stores quickly, leading to a fast drop in your blood sugar. This, in turn, triggers your body to want to eat, and to eat now. So while you may have done well in the morning with your yogurt and granola bar, by lunchtime, your body is going to want protein, carbs and sugar. Likely, in the form of a McDonald’s value meal.

When The Weight Comes Back With A Vengeance

Whenever you stop taking diet pills, you will gain the weight you lost right back, and usually you will gain more. This is because you never learned how to truly lose weight. Healthy weight loss involves learning to eat well and exercise regularly. When you learn to change your lifestyle and the way you look at food, it’s a permanent change. Diet pills? They’re just a fad. 

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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Why feel sore?

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Ever wonder why after heading back to the gym after taking few weeks off from working out we feel stiff and sore the next few days. Or if you have to shovel snow or clean out the garage does your back, legs and shoulder ache. Everyone has experienced this muscle stiffness and soreness at some time or another after physical exertion, but why?

Delayed Onset Muscle Soreness, also known DOMS, is described as muscle pain, soreness or stiffness that usually occurs 24-48 hours after working out. It generally peaks around the 24 hour mark and in severe cases can last for 3-4 days after.

Causes

The causes are not fully understood but are theorized to be due to small micro-tears of the muscle fibers and are thought to be related to certain types of muscle contractions. The severity of the pain is not necessarily related to the severity of muscle damage but it does depend to a large extent on the type of exercise, the duration and the intensity.

Treatment

Depending on the level of soreness, working out the next day is okay and can actually help relieve the stiffness. You should take it easy and not overdo it especially with lower body/leg exercises. Warm up well beforehand and perform some light sets of the exercises before the real sets. Stretching can also be very beneficial in relieving the soreness. For severe soreness, icing and massage the affected areas can also help. You can also just wait it out as it will simply go away after a few days.

Prevention

Most people experience some level of being sore after beginning a workout program, or performing an activity that they have not participated in for a while. This can be avoided by taking it very gradual when beginning a program and progressing with very small increments. As the body adapts to exercise so to it should adapt to the response to increases in exertion levels. Contrary to the popular belief that once you have been working out for a few weeks you should not continue to experience DOMS after your workouts. If you completely change your program and start something very different then you will experience a certain amount of soreness but not the same levels as when you began your program first.

Not feeling any soreness after working out does not mean you are not working out hard enough or that you have hit the plateau. It just means that you have both adapted to this level of exertion and also your body has adapted to the pain response related to exertion. It is okay not to feel stiff or sore after working out.

There is a distinction between soreness and pain. Pain is a message from the body – “too much!” So when we feel pain, it is our cue to stop, take a breath, and reassess. Sometimes the act of stopping and breathing is enough to ease the pain and then we can continue. But other times, a different approach is called for. Easing off, going at a slower pace, or trying a different exercise may be more appropriate.

At times like these, it can be useful to look at our health and wellness from a long-term perspective. In the long term, developing a loving and honest relationship with ourselves and our bodies is a much more effective way of getting to where we want to be. If for today, we ease up, soften our approach, we may just have the energy and wellness to push a little harder tomorrow. Certainly our motivation to exercise our bodies, and the likelihood of training again, will be much higher if we are kind to ourselves.

So next time you’re out and over-doing it, take a breath and just stop for a moment. What is your body saying? The more we learn to listen, the more we can pick up on those cues sooner.

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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