6 Ways To Build Lean Muscles

Woman running on the beachYou want a body shaped with lean muscle and backed by a nutritious diet. You want to stay fit and healthy in the midst of all the fatty foods and unhealthy diets. Building lean muscle isn’t impossible with the right exercise and dieting program in place. Here are some great ways women can build lean muscle.

1. Eat Nutritious Foods

Stock up on foods that help keep your muscles lean and firm. Beef is a good source of protein, zinc, and B vitamins while brown rice, eggs, spinach increase muscle strength, endurance, good digestion, and longer-lasting energy. Just remember to select only fresh and wholesome foods when creating your diet.

2. Reduce Carbs In Your Diet

Women have the upper hand when it comes to burning fat to carbs, so stick to a low-carb or no-carb diet in order to burn the fat and gain toned muscles.

3. Strengthen Muscles With Exercise

Exercise regularly in order to stretch and strengthen your muscles, but make sure to focus on exercises that promote lean muscle throughout your body. Squats, deadlifts, and lunges are just some of the many exercises that target your legs, back, abs, and obliques.

4. Remember To Drink Your Water

Always have plenty of water to drink as you work through the program. An intake of at least 8 glasses of water not only keeps you hydrated, but it curbs mistaken hunger pains and prevents overeating. And with every intake, your body is able to flush out toxins inside your body, making you feel lighter and healthier.

5. Control Your Calorie Intake

Calorie control is essential in building lean muscle. By taking in too many calories, you gain excessive weight. This makes it difficult to tell if it is lean muscle or just a layer of body fat. But a lack of calories lessens your chances of gaining and building lean muscles. Set a target calorie count that is just right and that produces results.

6. Rest

Make sure to give your body enough rest. More than to cool down from the workouts, rest allows the body to repair the muscles. What’s more, because the muscle is metabolically active, it burns calories even while the body is resting. Consider a day off for every week.

It takes a lot of effort and self-discipline to build lean, mean muscle, but the results are worthwhile. To be sure, consult a health professional before implementing any diet or exercise program.

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

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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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Sexy Black Dress 30 Day Challenge

Hey there! It’s Stacy, owner of NYC Adventure Boot Camp. I am really excited to reveal a challenge that I’ve NEVER done before.

The holidays are just around the corner and I have decided to fit into a black dress. But this is no ordinary black dress. I paid for this dress that is a whole size smaller than I would normally wear. Let me call it my ‘ultimate fantasy’ dress size. And now, I’m going to fit into this dress in 30 days and get in the best shape of my life. But I also decided to do something I have never done before. I mean, why should I do this alone? I’m sure there are plenty of us who are dying to look incredible for the Holidays.

So here’s my challenge to you… I want you to think of a sexy black dress that you fantasied about buying. Now I want you to think of your dream dress size. Not just one size smaller but your fantasy dress size. The one you’ve always wanted to fit into. Are you still with me? So here is the hardest part.

I want you to go out and buy this dress TODAY.

Yes do this right now and keep the receipt. Over the next 30 days I’m going to reveal to you the step by step process of how to fit into this dream, fantasy sexy black dress. By the way, if you do everything I say and don’t fit into this dress, it’s very simple.

Just keep the receipt and tell me how much you paid for the dress and I’ll take care of the bill for you.

That’s right I will pay you in cash for the cost of the dress if you don’t fit into it.

You don’t even have to worry about wasting your money because I’m so confident I can get you into this dress. And by the way I’ve NEVER done anything like this before.  It’s the first time in my life that I’ve taken on such a big challenge. But you know, I’m pretty confident I can get you there. And here’s how I know why…

A few years ago, after doing a photo shoot for fitness boxing and not being happy with my body in the pictures, I was struggling to find a plan that got me in the BEST shape of my life for the next fitness shoot which was happening 3 weeks later.

So I got to work and slimmed down my body using a very specific eating plan and workout formula. And I recorded everything I did. I wrote down what I ate and the workouts I did every day, some super-secret ways for slimming down fast to actually lose the weight and the results were outstanding. I was thrilled with the progress!

Now, every time I put on some extra weight or I have a beach vacation coming up, a reunion or a family engagement I go back to what I did in those 3 weeks and it’s never let me down. And you know what; it’s never going to let YOU down either.

It is my secret get-into-sexy-shape-plan that’s always worked for me.

So now, I’ve created a 30 day ‘Black Dress Project’. It’s only for a handful of ladies, 40 of us total and we are going to do it as a team. At the end of 30 days, here’s what’s going to happen. We are going to celebrate and have a MAJOR party together. You will wear your sexy dream dress and we will have a professional photo shoot and VIP Champagne celebration!!!

So imagine this. You’re going to have pictures of yourself in your favorite sexy dress and your body’s going to be lean and in shape just before the holidays come around.  

Last thing, here’s one thing I can promise you. Everyone that sees you wearing this dress will ask you 1 question: How did you fit into that dress you look AMAZING.

This is the ultimate reward!!

Here’s exactly what to do if you want to be part of the Secret Black Dress Project

3 STEPS:

1. Sign Up for the Challenge

2. Go out and Buy Your Dress in the Size you Want to Wear ASAP

3. Email Me 2 Before Photos to stacy@nycadventurebootcamp.com

– 1 In Your Black Dress

– 1 In Your Sports Bra and Pants/Shorts

***AGAIN, I can ONLY TAKE 40 Ladies Total so if you want to be one of these lucky women; you need to Sign up ASAP. ***

Here’s how we will get you into your ultimate fantasy dress:

Eating Plan to lose excess body fat, here’s how it works:

Before the challenge starts, we will NEED to create an eating schedule for you and mentally prepare for success. I will send you all the info on what you need to do and what you need to have on hand to get this done ahead of time.

Every week on a Friday, I’m going to email you a step by step guide of what to eat for the next week ahead, so you will have time over the weekend to prepare. I’m going to give you a grocery list and special weekly preparation guide to do this with ease.

All you have to do is follow it to the T. That will take away the risk of you eating anything that is not on the list and not following the exact plan as it’s laid out.

Exercise to get your body lean, strong and sexy. Here’s how it works: Myself and the NYC Adventure Boot Camp Fitness Team are going to deliver the EXACT full body workouts I used to get into fitness model ready shape.  And all the workouts I’m doing now to get into my fantasy dress.

I have to get your body losing inches and feeling more energized in record time. For the exercise part, you MUST plan to commit to the following ‘SEXY BLACK DRESS’ Workout Program:

1) 3 Full Body Strength/ Cardio Sessions per week

*** Boot Camp Happy Hour 5:30AM

2) At home workouts twice a week.

You are never going to fail.

**Again, because I want you to have the BEST experience possible, I room for 30 ladies in total.

If you want to be one of the lucky 40 I need you to sign up and get your dress ASAP. We start Monday November 4th.

Remember, Here’s EXACTLY WHAT TO DO if you want to be a part of this Secret ‘Black Dress’ Project – 3 STEPS:

  1. EMAIL to Sign up for the Challenge
  2. Go out and BUY your DRESS in the size you want to wear ASAP
  3. Email me 2 BEFORE Photos to stacy@nycadventurebootcamp.com

– 1 Before Photo in your black dress

– 1 Before photo in your sports bra

If you follow our Step By Step, Secret Black Dress Project it’s laid out and Do Not fit into your NEW Dress, just give me your receipt and I will personally PAY for your DRESS in CASH…

That is My Sexy BLACK DRESS GUARANTEE!

1. New Clients – Now $279 through 11:59pm Sunday, Oct. 27

2. Existing Clients – (currently enrolled) Now $247 through 11:59pm Sunday, Oct. 27

3. On-line Clients – Now $147 through 11:59pm Sunday, Oct. 27

OR CALL 917-822-3440 for MORE INFORMATION!

I can’t wait to see how you look and feel at the end of this! You are going to LOVE your NEW Body!

See you soon!

Stacy Papakostas

P.S. Sign up now for this RISK FREE get-into-my-sexiest-black-dress-NOW program.

P.P.S. Remember we will buy your dress from you if it does NOT fit at the end!

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Eating Well As You Age

ImageOne of the key ingredients to aging well is eating well. As we age into our 30s, 40s, 50s, and beyond, nutrition becomes ever more important as our body’s needs change. Health problems become more of an issue as we age. What we eat can play a large part in determining whether we develop certain medical conditions like diabetes, bone loss, and heart disease. Eating well also can help us manage some of our health problems. Plus, our healthy habits, like diet, seem to catch up with us as we head into our 30s, 40s, and 50s.

Here are some tips for eating well as you age:

  • Eat More Nutrient-Rich Foods – Nutrient-dense foods include those that have a high dose of nutrients but with relatively few amounts of calories. These are foods like vegetables, whole grains, seafood, eggs, nuts, beans, lean meat, and fruits. You should be getting a good mix of these foods every day.
  • Pay More Attention to Portion Sizes – In order to keep your weight at a healthy level, it is important to watch portion sizes. For a woman who is moderately active and over the age of 50, the recommended calorie intake per day is 1800. Start looking at portion sizes on foods that you buy at the grocery store. You can also start keeping track of how many calories you consume every day if you need help with controlling serving size.
  • Limit Certain Foods – When you were younger, it was easy to consume junk food without too much impact on your health. However, as we age, our food choices impact us more and more. Try to stay away from foods that are empty calories, those that are high in calories but extremely low in nutrition. It is also important to limit certain unhealthy ingredients like sodium, saturated fat, cholesterol, and added sugar.
  • Eat Consistently – As people age, their sense of taste and smell will often diminish. Food is no longer appealing and they might be tempted to eat less or skip meals. However, the consequence is that your body doesn’t get the nutrition it needs. If you are having problems with this, try a variety of different dishes and even consider taking a cooking class.

In New York City and want to get involved in a good cause? Come to a donation based camp class for The Obesity Initiative. Read our prior blog post for more information. 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 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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