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.

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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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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Pilates exercises you can do in your office on your lunch break.


Work can become a stressful endeavor as it takes its toll on your body. You might be aching all over in the middle of the day, and yet you don’t have the time or the opportunity to head to the spa or gym. Fortunately, there are ways to reach a compromise. You can perform simple Pilates exercises at the office using nothing more than your chair, office desk, and (if you’re willing to get on your hands and knees) the floor.

Designed for spinal alignment and to empower your core strength, Pilates can do wonders for your body, and you don’t have to worry about spending more hours after work to do so. Here are a couple of Pilates exercises you can do during your lunch break at the office.

Loosen The Knots In Your Back

With a pinkie ball, lean against the wall and set it between your scapula and spine. Gently move side to side, then up and down, in order to loosen knots caused by the fascia constricting due to pressure or stress. You can also perform this exercise for the fascia at the bottom of your feet with your desk as support.

Breathe Deeply

Inhale and feel your ribs expanding forward, backward, and sideways as oxygen fills your upper chest, back, and diaphragm. Visualize the air releasing in the opposite direction as you exhale, from the upper chest going downward. This conscious breathing exercise helps when you feel tired or anxious, allowing you to calm down before heading back to work.

Make The Most Of Your Swivel Chair

If you have a swivel office chair, sit on it while placing your palms down on the desk. Keep your knees together tightly and your feet lifted 1 inch off the floor. Begin twisting the chair side-to-side, which stretches and tones your oblique muscles. You can do 10 rotations for clockwise and counterclockwise.

Get Your Arms Moving

On your chair, sit on the front edge with your upper body slanted slightly forward. Feet must be planted on the floor and your knees tightly together. Rotate your arms from your shoulders, as if you are holding two heavy objects in your hands, and continue circling until they are above your shoulders. Repeat in the opposite direction while lowering them back to your side.

You can now use your coffee breaks to do some stretching, breathing, and exercise to ease you through the end of the workday. 

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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Squeezing in workouts during your busiest times.


For many of us it feels like there simply aren’t enough hours in the day. We feel stretched in a million different directions and aren’t sure where to focus our efforts. This is a common sentiment, particularly among women who have multiple responsibilities to manage. So as you think of time for yourself it may feel that this is an impossible situation. If that sounds familiar, then how exactly are you supposed to find time to exercise?

With all of the things that we have to manage and get done on a daily basis, it’s no wonder that the workouts that we long for simply aren’t part of the equation. We often put them aside because there’s something we have to handle for work or for the family and so the workout feels more like a luxury. The truth is however that if you want to maintain proper physical and mental strength, then workouts are an essential aspect of your daily life.

Taking the Initiative and Recognizing the Results

First and foremost you must recognize just how important workouts are. You are not going to lose weight, change your body, or stay healthy in the short or long term without them. Sure there may be days where you simply don’t have the time to dedicate to a full workout, but there’s always a way to stay active. You must recognize and appreciate the importance of a workout first and foremost if you hope to get results.

You also need to focus in on the types of results that you actually want. These are bound to change and so there should be goals to support them. You may find that initially you want to lose weight. That may evolve into wanting to maintain your results and then build muscle on top of things. You might even find that as you move forward you simply can’t function properly mentally or physically without a workout, and so you need to take inventory if you hope to always find time to incorporate these important workouts.

Looking Into Alternative Times As Necessary

Sure before kids or your high demand career you may have had time to hit the gym after work each day. As your life evolves and you add new responsibilities and commitments to your daily routine, you may need to get creative with your routine and how you time them however.

 You may find that a 6:00 am boot camp session is not only a great way to get up and get moving, but it may also fit nicely into your routine and allow you to squeeze something in. Previously you may have never thought that you could workout in the evening, first thing in the morning, or even at lunch time but hectic schedules call for some flexibility. Be ready to plan around your workouts and you are much more likely to fit them into your day with ease.

Always Focusing On Being Active Throughout Your Day

When the gym simply can’t fit into your schedule then get creative. Look for opportunities to be active all day long. Park a distance from the door so you can get in a walk whenever possible. Take the stairs instead of the elevator and try to get in opportunities to be active throughout the entire day.

When all else fails look for items that you can lift at home or at the office for a bit of strength training. Get in a round of pushups, sit ups, and high knees in a hotel room or in your own bedroom. Where there’s a will there’s a way and so if you can learn to make your workouts a priority then you will always find some way to be active and stay strong.

 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 the bikini body you’ve always wanted


Bikini season is coming and unfortunately, after a couple of days…ahem, weeks…of indulging for the holidays, you’re likely looking at your itty bitty, teeny weeny, yellow polka dot bikini with fear and loathing. There’s no way you’ll look good in that come summer, right?


Here’s how you can slim down, tone up and shed those extra few pounds before you have to don…dun, dun, dun…the bikini.

Up Your Water Intake

This is one simple thing you can do to start detoxifying your body and shedding the extra weight. A lot of it is actually water weight, because so many of our holiday foods are chock full of salt and sodium. It seems as though drinking more water to get rid of water weight is counterintuitive, but it’s not. The extra water will help flush out the salt in your body, which will help you retain less water. ‘

Nix The Carbs

Okay, so you don’t have to eliminate carbs completely. But swapping rice or pasta for more veggies and using whole wheat products instead of white are all steps you can take to start getting rid of the extra fat around your midsection.

Start Walking

Walking is an easy exercise that you can do almost anytime, anywhere. You can do it on your lunch break at work (walk around the office a few times), in the morning or even at home if you have a treadmill. When done correctly, walking will not only burn calories, it will also help tone your bod. Walk quickly, keeping your arms at a ninety degree angle. Maintain good posture and suck your stomach in!

Slow Down When Eating

It takes twenty minutes for your brain to figure out that your stomach has enough food in it. So if you cram your face with an entire meal in ten, you’ll think you’re still hungry and eat way more than you really should. Portion your meal out with how much you want to eat and then take at least twenty full minutes eating it. Sip water and set your fork down a few times in between bites.

Get A Pedicure

Getting a pedicure won’t help you lose weight, but it will help you feel more fabulous in your bikini. Not only will a pedicure make you feel fantastic, you’ll love looking at the summery splash of color on your tootsies. Having gorgeous looking toes does wonders for your self-esteem and will encourage you in your endeavor to get the bikini body you’ve always wanted!

Committed to your success,

Stacy Papakostas

NYC Adventure Boot Camp for Women

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