If you have been working out for a while, I want you to stop and ask yourselves "Am I where I want to be by now?"
If you started out a few weeks ago with all of these amazing lofty goals and aspirations and are on your way to achieving them... AWESOME. However, if you have stumbled a bit, I don't want you to worry. Living a healthy lifestyle (NOT short term weight loss) will ALWAYS be marked with ups and downs.
Forget what you have always heard ,read or probably thought; a healthy lifestyle has NOTHING to do with WILL POWER. WHAT? Yes, you heard me. Digging down deep for that super human strength to "be good" all the time subsequently leads to the inability or unwillingness to sustain this. In your eyes you "failed," self esteem drops, and willingness to try again decreases.
Instead of being obsessed with "will power" focus on setting up your environment to make you successful...with the least amount of effort. I don't care how together or how desperate we are to make changes-- old habits die hard. Once we become stressed,tired or emotionally drained we will always look to the external, crappy food or glass(es) of wine as a pick me up.
How to set up your environment so that you can be lazy AND succeed: If carbs are your trigger- don't even buy the crackers/muffins/pasta at the store (YES even if you have kids, they don't need the high fructose corn syrup either). If you are always looking for a sweet snack at 3pm when you are stressed - keep a stock of yogurt and fruit in your fridge at work. If you wind up eating a hefty dinner at 8pm when you get home from work - be sure to pack dinner the night before to bring to work.
I can tell you personally that I USED TO run on will power alone. I forever had blinders on; NOTHING could deter me from my goals of staying in shape and eating 100% clean (no salt, sugar, saturated fat.) This gets old quick. Eating badly tastes better, skipping workouts to sleep makes me less tired, buying lunch every day takes so much less effort etc etc etc.
The long and short of it is that I now know what my triggers are and I basically use them to my advantage. Because I am in touch with my weaknesses I work my life around ways to avoid them.
THIS is why I put so much emphasis on you guys writing down your goals all of the time; FIND YOUR TRIGGERS.
There are only so many times that you can make the same mistakes without actually taking steps to change them.
(Imagine we lived in the suburbs for a sec.) If your spouse became enraged because they backed into the garbage can in the driveway EVERY DAY on the way to work -- what would you tell them? "MOVE THE GARBAGE CAN already!" How many times is it going to take for you to ACT FIRST to avoid the inevitable???Is this sinking in ladies?
ID your problems, triggers or weaknesses. They probably pop up every day. Simply stating that "I will NEVER _________ AGAIN" hasn't worked yet; you are quite frankly kidding yourself.
Call me 646.454.0777, we can work it out together.
Oct 30, 2008
New WOMEN'S Running Program
EZ8 Running Camp in NYC. ARE YOU SICK OF YOUR GYM??
YES, you have a gym membership, SURE you've got 5 workout DVD's in your apartment, and I KNOW you "know what to do."
So let me ask you one question, how's that working out for you? No really. How many more Monday mornings are you going to wake up and say "TODAY I am going to do SOMETHING about my body."
YES, you have a gym membership, SURE you've got 5 workout DVD's in your apartment, and I KNOW you "know what to do."
So let me ask you one question, how's that working out for you? No really. How many more Monday mornings are you going to wake up and say "TODAY I am going to do SOMETHING about my body.".
What are you waiting for?? Check out my NEW fun Women's Weight Loss program EZ8 Running Camp. http://www.ez8runningcamp.com/
EZ8 Running Camp is like boot camp, weight loss, running training, personal training, and motivational training and FUN all rolled into one.
Enrollment is ongoing! Dont miss it >>>>>>
Oct 28, 2008
Watch this Video if you are a sucker!
I know that you guys are all ultra savvy consumers, right? I want to address the ridiculous commercial about High Fructose Corn Syrup(HFCS). Have you seen it? The mom pouring her kid a cup of juice is accused by another mom of not caring about her kids b/c of her drink choice. The juice mom then rebuts her comment by saying so what, it's made from corn, has the same calories as sugar, and is OK in moderation.
Watch the actual commercial here ONLY if you want to be made a fool of, because that is what this corporate propaganda and their affiliates think of you.
GUYS, DON'T fall for it!!!! HFCS is the root of all evil, truly. Many of the top nutritionists out there feel that in 10 years it will treated as the new "trans fat." (banned in restaurants, universally known as a silent killer etc.)
You must realize first that this commercial touting how wonderful HFCS is , is put out BY CORN FARMERS themselves; the very people that make money off of HFCS! This is the same as the dairy farmers putting out commercials that say "everyone must drink 3 glasses of milk a day." Uh hello, do they think we are stupid? They are just trying to sell their product and will tug at any strings they can find: your "be a better mom" card; your health card; your vanity card(this is most commonly used); your happiness card etc etc etc.
They tell you that it is fine in moderation. The main problem here is that there is a moderate amount in EVERYTHING! For example, you start your day with cereal - BAM there it is. Now on to a granola bar for a snack - POW, HFCS in your face. Next you grab an innocent turkey sandwich (w/ white or whole wheat) for lunch -SMACK, again with HFCS. Suck down a Gatorade in the gym later that night - THAT'S A WRAP! It's over, you just consumed (cleverly disguised) highly processed, chemically altered SUGAR all day long.
If you still wonder why you can't lose weight while you think you are actually eating healthy....then get your noses into those nutrition labels and start reading up! This will help you make smarter choices all around. Go deeper than the numbers on the label, you actually have to look at the ingredients section.
If you see "HFCS", "enriched or bleached or modified wheat flower", or chemicals that you cant pronounce then you are dealing with a product that although may have the same calories/fat/carbs as another, is actually WORSE for you and will cause you to pack on extra pounds.
Look at me, I am all fired up! And you should be too!
Watch the actual commercial here ONLY if you want to be made a fool of, because that is what this corporate propaganda and their affiliates think of you.
GUYS, DON'T fall for it!!!! HFCS is the root of all evil, truly. Many of the top nutritionists out there feel that in 10 years it will treated as the new "trans fat." (banned in restaurants, universally known as a silent killer etc.)
You must realize first that this commercial touting how wonderful HFCS is , is put out BY CORN FARMERS themselves; the very people that make money off of HFCS! This is the same as the dairy farmers putting out commercials that say "everyone must drink 3 glasses of milk a day." Uh hello, do they think we are stupid? They are just trying to sell their product and will tug at any strings they can find: your "be a better mom" card; your health card; your vanity card(this is most commonly used); your happiness card etc etc etc.
They tell you that it is fine in moderation. The main problem here is that there is a moderate amount in EVERYTHING! For example, you start your day with cereal - BAM there it is. Now on to a granola bar for a snack - POW, HFCS in your face. Next you grab an innocent turkey sandwich (w/ white or whole wheat) for lunch -SMACK, again with HFCS. Suck down a Gatorade in the gym later that night - THAT'S A WRAP! It's over, you just consumed (cleverly disguised) highly processed, chemically altered SUGAR all day long.
If you still wonder why you can't lose weight while you think you are actually eating healthy....then get your noses into those nutrition labels and start reading up! This will help you make smarter choices all around. Go deeper than the numbers on the label, you actually have to look at the ingredients section.
If you see "HFCS", "enriched or bleached or modified wheat flower", or chemicals that you cant pronounce then you are dealing with a product that although may have the same calories/fat/carbs as another, is actually WORSE for you and will cause you to pack on extra pounds.
Look at me, I am all fired up! And you should be too!
Sep 30, 2008
SUCCESS LIST
Many times I have people question "Where do I start, I don't know where to begin!?" For those of you who have repeated these same words I have compiled the following list for you to follow when beginning a new fitness routine.
1. One Day at a Time.
Are you starting each day by focusing on breakfast? Make sure the first meal you eat is a healthy one. Many diets have met their untimely end due to a poor breakfast, which turned into a poor lunch, which turned into a poor dinner, which turned into a poor week... You probably get the picture. If you did have a day that included some slip-ups, breakfast is the perfect time to get back on track. Just start over with a healthy meal. Don't think about the cookie you had at lunch yesterday or even the office party you have to go to tomorrow. Concentrate on today and worry about tomorrow, tomorrow.
2. Two People To Support You.
Don't isolate yourself. Do you have two people who can be supportive and help you make sound decisions? Use the resources you have to tell what you might think are the silliest stories: How you passed up some potato chips during lunch, that you had a perfect meal plan day, or that you weighed in and lost two pounds.
3. Three Goals and Three Rewards
Create a goal system for yourself and write it down (if you haven't already). Short Term Goal- Figure out where you want to be in two weeks and write down a non-edible reward (a new CD, a movie, whatever...) If you reach your goal, make sure to give yourself the reward. If you don't reach your goal, and it may happen, look at the progress you made and set another goal. Medium range- Decide where you want to be in 2 months and make the reward just a bit larger. (New walking shoes, a day at the salon, a new pair of pants.) Long term- Figure out what your goal weight is and when you think you can reach it. Set up a vacation for that date or find another way to celebrate your achievement. Give yourself a little leeway here. Don't cancel a trip if you are 3 pounds off. The point is to look forward to something in the future.
4. Four Pieced of Fruit.
Have you been skipping that banana at breakfast and just eating two muffins, or just having cereal and milk? The fruit will help fill you up and reduce your cravings. Fruits are especially important when just starting out.
5. Five (or more) Servings of Vegetables.
Eating all your vegetables can be especially challenging. Vegetables can be harder to get all of your servings than fruit. Generally speaking, they take more time to prepare, and we only think of them as dinner foods. One of the best ways to ensure you get all your vegetable servings is to plan ahead. Although, I am a big believer in fresh vegetables, stock up on frozen and canned veggies, in case you forget to buy fresh ones. When preparing your meal, fix the vegetables first. That way there will be no temptation to just eat your entree and leave the veggies in the fridge.
6. Eat Six Times A Day
Oddly enough, one of the keys to losing weight is eating often. You should be eating six times a day. That's three small meals and a snack after each meal. The faster you can get into this eating habit the better. This will keep you from becoming hungry late at nights, when you may be tired and not have as much will power.
7. Seven Days of Exercise
If you haven't been exercising this may sound difficult. Visions of endless jogging and hours spent in the gym. Start slow and start with what is right for you. Walking every day is a simple way to begin. Even if it is just for 10 minutes, get yourself in the habit of getting up and moving. Walk during your lunch hour or visit a co-worker instead of calling. If you can, adding a couple days of free weights will help you build muscle and ultimately keep your metabolism running at a higher level.
8. Eight Glasses of Water a Day.
It is hard to believe this can actually help you lose weight. It makes sense that eating well should help, but how does adding water help. Your body needs lots and lots of water. More than most people give it. Water keeps the body in balance. Besides, sometimes we can mistake thirst for hunger, leading to a snack instead of old H2O.
9. Nine Different Activities in Your Workout.
Don't let yourself get bored doing the same exercises repeatedly. Half an hour worth of sit-ups or walking the same route every day can be boring, even for the most motivated exerciser. By trying different things, you will actually be working your muscles in a more productive manner. Our bodies become accustomed to exercises we do all the time and start becoming more efficient and burning fewer calories while performing them.
10. Ten Minutes of Journal Time a Day.
Take time to reflect and write down some of the frustrations you may be having. Being aware of how you feel mentally can help you feel better physically. Your journal doesn't have to just be what you ate and how far you walked. How is dieting making you feel? Frustrated, confident, grumpy, or proud. All of these may cross your mind at one point or another. Writing them down may be a good way to cross them out of your mind.
1. One Day at a Time.
Are you starting each day by focusing on breakfast? Make sure the first meal you eat is a healthy one. Many diets have met their untimely end due to a poor breakfast, which turned into a poor lunch, which turned into a poor dinner, which turned into a poor week... You probably get the picture. If you did have a day that included some slip-ups, breakfast is the perfect time to get back on track. Just start over with a healthy meal. Don't think about the cookie you had at lunch yesterday or even the office party you have to go to tomorrow. Concentrate on today and worry about tomorrow, tomorrow.
2. Two People To Support You.
Don't isolate yourself. Do you have two people who can be supportive and help you make sound decisions? Use the resources you have to tell what you might think are the silliest stories: How you passed up some potato chips during lunch, that you had a perfect meal plan day, or that you weighed in and lost two pounds.
3. Three Goals and Three Rewards
Create a goal system for yourself and write it down (if you haven't already). Short Term Goal- Figure out where you want to be in two weeks and write down a non-edible reward (a new CD, a movie, whatever...) If you reach your goal, make sure to give yourself the reward. If you don't reach your goal, and it may happen, look at the progress you made and set another goal. Medium range- Decide where you want to be in 2 months and make the reward just a bit larger. (New walking shoes, a day at the salon, a new pair of pants.) Long term- Figure out what your goal weight is and when you think you can reach it. Set up a vacation for that date or find another way to celebrate your achievement. Give yourself a little leeway here. Don't cancel a trip if you are 3 pounds off. The point is to look forward to something in the future.
4. Four Pieced of Fruit.
Have you been skipping that banana at breakfast and just eating two muffins, or just having cereal and milk? The fruit will help fill you up and reduce your cravings. Fruits are especially important when just starting out.
5. Five (or more) Servings of Vegetables.
Eating all your vegetables can be especially challenging. Vegetables can be harder to get all of your servings than fruit. Generally speaking, they take more time to prepare, and we only think of them as dinner foods. One of the best ways to ensure you get all your vegetable servings is to plan ahead. Although, I am a big believer in fresh vegetables, stock up on frozen and canned veggies, in case you forget to buy fresh ones. When preparing your meal, fix the vegetables first. That way there will be no temptation to just eat your entree and leave the veggies in the fridge.
6. Eat Six Times A Day
Oddly enough, one of the keys to losing weight is eating often. You should be eating six times a day. That's three small meals and a snack after each meal. The faster you can get into this eating habit the better. This will keep you from becoming hungry late at nights, when you may be tired and not have as much will power.
7. Seven Days of Exercise
If you haven't been exercising this may sound difficult. Visions of endless jogging and hours spent in the gym. Start slow and start with what is right for you. Walking every day is a simple way to begin. Even if it is just for 10 minutes, get yourself in the habit of getting up and moving. Walk during your lunch hour or visit a co-worker instead of calling. If you can, adding a couple days of free weights will help you build muscle and ultimately keep your metabolism running at a higher level.
8. Eight Glasses of Water a Day.
It is hard to believe this can actually help you lose weight. It makes sense that eating well should help, but how does adding water help. Your body needs lots and lots of water. More than most people give it. Water keeps the body in balance. Besides, sometimes we can mistake thirst for hunger, leading to a snack instead of old H2O.
9. Nine Different Activities in Your Workout.
Don't let yourself get bored doing the same exercises repeatedly. Half an hour worth of sit-ups or walking the same route every day can be boring, even for the most motivated exerciser. By trying different things, you will actually be working your muscles in a more productive manner. Our bodies become accustomed to exercises we do all the time and start becoming more efficient and burning fewer calories while performing them.
10. Ten Minutes of Journal Time a Day.
Take time to reflect and write down some of the frustrations you may be having. Being aware of how you feel mentally can help you feel better physically. Your journal doesn't have to just be what you ate and how far you walked. How is dieting making you feel? Frustrated, confident, grumpy, or proud. All of these may cross your mind at one point or another. Writing them down may be a good way to cross them out of your mind.
Sep 3, 2008
100 Calorie Snack Packs, What's the Deal?
Today, I would like to address the "Snacking Issue"
This is one important issue that our Nutritionists always bring up in our Lecture during the first week of boot camp. She talks about making changes in your diet according to where you are or how far along you are in the process.
When choosing a between meal snack it is important to remember that all calories are not created equal. Let's look at 100 calorie snacks from Nabisco, for instance. Great, 100 cals. Doesn't sound like a lot and in fact its not. Unfortunately those calories come from simple starchesthat your body breaks down very quickly. If you don't use that energy up in that next half hour or so , it gets stored as excess energy: FAT. (On the flip side, complex carbs take longer to break down in the body,therefore can be burned off all day long and therefore have less of a chance to be stored as fat.)
Lets take a look at those seemingly innocent snacks:
*There is little to NO FIBER (to keep you fuller longer , keep digestive tract running appropriately
*NO PROTEIN (to help build back the muscle that you broke down in class therefore leading to muscle wasting and slow metabolism)
*NO VITAMINS/MINERALS/ANTIOXIDANTS (to replenish what you burned off, rebuild skin/organ/immune system, fight cancer diabetes/heart disease/high BP)
*HIGHLY PROCESSED, LOTS OF SUGAR & CHEMICALS to maintain years shelf life (leave you feeling dehydrated, drained of energy when insulin/blood sugar peaks then plummets, nudges you towards seeking out another poor choice)
*TONS of SALT -upwards of 250 mg of salt for a handful of food is OUTRAGEOUS (leaving you bloated accounting for daily changes on the scale, dehydrated, tired and "thirsty" [no pun intended] for a sugary drink.
Look, if you are used to eating brownies as a mid day snack, then yes, 100 calorie snacks (cheese nips, oreos, snack mix) are the way to go! You have made a smarter choice here b/c these packs teach you portion control. Unfortunately that's all they teach you. I can stick 100 calories worth of cheese fries in a bag and market it as a "100 calorie snack" and I wouldn't be lying, but is this healthy? NO! You wouldn't be fooled by that so why get scammed by Nabisco??
So if you are not eating brownies as snacks and you are at a different place in your weight loss regimen then what are you supposed ot eat? Girls, I am glad you asked. It's time to go to the next level. AWESOME snacks that will leave you full, help replenish protein to build lean muscle, give you energy, hydrate you, contain calcium, make you happy etc etc:
-low fat yogurt plain flavor (with fruit or nuts on top)
-nuts (unsalted of course)
-fruit! grapes, apples, peaches, bananas, etc etc
-sliced veggies with olive oil and vinegar drizzled on top (takes 3 mins cut the night before, or no minutes if you did a batch of them already on sunday night)
-natural peanut butter by itself or on fruit/1 slice of wheat toast
-tuna fish with lemon (keep a can opener in your desk at work and lemon in the fridge
-avocado and beans
-oatmeal (with fresh fruit/nuts/berries on top)
-low fat cottage cheese (NOT fat free, too much salt) with something fun on top
-sweat potato (can easily be thrown in the microwave at work)
-small salad with protein on top
-salsa (read the label! some have tons of salt) and veggies
Once you break the sugar addiction, realize that you must plan these snacks the night before, and get away from the quick fix options you will see a world of difference. This difference will manifest in not only the way you look but the way you feel!
It is importantly for you to be cognisant of the calorie/fat/salt/protein content of your food. AND you have to also go another step and read the ingredients to uncover what is behind those numbers. They say "the numbers don't lie" but when it comes to food, most often they do.
Good luck, and if you want more info like this then ask me! OR you can come down to Waldbaums in Oceanside Long Island tomorrow night 7-8pm. SIGN UP HERE>>>
This is one important issue that our Nutritionists always bring up in our Lecture during the first week of boot camp. She talks about making changes in your diet according to where you are or how far along you are in the process.
When choosing a between meal snack it is important to remember that all calories are not created equal. Let's look at 100 calorie snacks from Nabisco, for instance. Great, 100 cals. Doesn't sound like a lot and in fact its not. Unfortunately those calories come from simple starchesthat your body breaks down very quickly. If you don't use that energy up in that next half hour or so , it gets stored as excess energy: FAT. (On the flip side, complex carbs take longer to break down in the body,therefore can be burned off all day long and therefore have less of a chance to be stored as fat.)
Lets take a look at those seemingly innocent snacks:
*There is little to NO FIBER (to keep you fuller longer , keep digestive tract running appropriately
*NO PROTEIN (to help build back the muscle that you broke down in class therefore leading to muscle wasting and slow metabolism)
*NO VITAMINS/MINERALS/ANTIOXIDANTS (to replenish what you burned off, rebuild skin/organ/immune system, fight cancer diabetes/heart disease/high BP)
*HIGHLY PROCESSED, LOTS OF SUGAR & CHEMICALS to maintain years shelf life (leave you feeling dehydrated, drained of energy when insulin/blood sugar peaks then plummets, nudges you towards seeking out another poor choice)
*TONS of SALT -upwards of 250 mg of salt for a handful of food is OUTRAGEOUS (leaving you bloated accounting for daily changes on the scale, dehydrated, tired and "thirsty" [no pun intended] for a sugary drink.
Look, if you are used to eating brownies as a mid day snack, then yes, 100 calorie snacks (cheese nips, oreos, snack mix) are the way to go! You have made a smarter choice here b/c these packs teach you portion control. Unfortunately that's all they teach you. I can stick 100 calories worth of cheese fries in a bag and market it as a "100 calorie snack" and I wouldn't be lying, but is this healthy? NO! You wouldn't be fooled by that so why get scammed by Nabisco??
So if you are not eating brownies as snacks and you are at a different place in your weight loss regimen then what are you supposed ot eat? Girls, I am glad you asked. It's time to go to the next level. AWESOME snacks that will leave you full, help replenish protein to build lean muscle, give you energy, hydrate you, contain calcium, make you happy etc etc:
-low fat yogurt plain flavor (with fruit or nuts on top)
-nuts (unsalted of course)
-fruit! grapes, apples, peaches, bananas, etc etc
-sliced veggies with olive oil and vinegar drizzled on top (takes 3 mins cut the night before, or no minutes if you did a batch of them already on sunday night)
-natural peanut butter by itself or on fruit/1 slice of wheat toast
-tuna fish with lemon (keep a can opener in your desk at work and lemon in the fridge
-avocado and beans
-oatmeal (with fresh fruit/nuts/berries on top)
-low fat cottage cheese (NOT fat free, too much salt) with something fun on top
-sweat potato (can easily be thrown in the microwave at work)
-small salad with protein on top
-salsa (read the label! some have tons of salt) and veggies
Once you break the sugar addiction, realize that you must plan these snacks the night before, and get away from the quick fix options you will see a world of difference. This difference will manifest in not only the way you look but the way you feel!
It is importantly for you to be cognisant of the calorie/fat/salt/protein content of your food. AND you have to also go another step and read the ingredients to uncover what is behind those numbers. They say "the numbers don't lie" but when it comes to food, most often they do.
Good luck, and if you want more info like this then ask me! OR you can come down to Waldbaums in Oceanside Long Island tomorrow night 7-8pm. SIGN UP HERE>>>
Aug 26, 2008
Bounce Back From Diet Slip-Ups
So let me guess?! You’ve been committed to changing your lifestyle for months now by eating better and exercising regularly. Suddenly, an opportunity to forget your diet for a few hours appears. In a moment of weakness, you indulge in a pint of your favorite ice cream (it was on sale!) or an evening of pizza and beer with your friends (but I don’t get to see them very often!). Don’t beat yourself up! You can get past this! In this article, we’ll take a look at how to recover from diet slip-ups: forgive yourself, get back on track, and don’t overcompensate.
Forgive yourself
It’s inevitable that all of us are going to meet temptation along the road of reaching our fitness goals. If you give in, it doesn’t mean that the goal is lost forever! The first step in recovering from a diet slip-up is to simply forgive yourself. Acknowledge the fact that what you consumed isn’t going to help you reach your goals, and then write it off. It’s not worth the energy to feel guilty or upset, or in the worst case, purge what you’ve eaten. This is a dangerous road to walk down and can lead to permanent health problems. You ate it, it’s in the past, acknowledge and move on!
Get back on track
The most important part of recovering from a diet slip-up is getting back on track. Just because you’ve eaten a big dinner and dessert doesn’t mean that the diet’s over! Many of us use this event to excuse ourselves from continuing on our fitness paths. “Well, that’s it, it’s over, I’ll start again next month.” No! Get right back up on the horse the next day; follow your fitness routine just like the slip-up never happened. This is important no matter where you are on the path to better fitness. If it happens soon after you’ve started your fitness routine, it’s more tempting to quit because you haven’t invested too much time into it.
Never overcompensate
“I had a huge dinner last night, so to make up for it, I’m just going to skip lunch tomorrow.” No! Once again, you need to get back on the right track and continue as if the slip-up never happened. It’s tempting to think that the calories you’ve consumed can be “evened out” by consuming fewer calories the next day, but unfortunately our bodies don’t work like that. The calories that you consumed last night have already been absorbed, and you need a minimum amount of calories everyday so your body will work at its best, so skipping a meal the next day won’t do you any favors.
Still Slipping up?? Email me at Laura@EZ8RunningCamp.com and I will email you a FREE custom Food Journal so that you can take the 1st steps towards getting on track.
Forgive yourself
It’s inevitable that all of us are going to meet temptation along the road of reaching our fitness goals. If you give in, it doesn’t mean that the goal is lost forever! The first step in recovering from a diet slip-up is to simply forgive yourself. Acknowledge the fact that what you consumed isn’t going to help you reach your goals, and then write it off. It’s not worth the energy to feel guilty or upset, or in the worst case, purge what you’ve eaten. This is a dangerous road to walk down and can lead to permanent health problems. You ate it, it’s in the past, acknowledge and move on!
Get back on track
The most important part of recovering from a diet slip-up is getting back on track. Just because you’ve eaten a big dinner and dessert doesn’t mean that the diet’s over! Many of us use this event to excuse ourselves from continuing on our fitness paths. “Well, that’s it, it’s over, I’ll start again next month.” No! Get right back up on the horse the next day; follow your fitness routine just like the slip-up never happened. This is important no matter where you are on the path to better fitness. If it happens soon after you’ve started your fitness routine, it’s more tempting to quit because you haven’t invested too much time into it.
Never overcompensate
“I had a huge dinner last night, so to make up for it, I’m just going to skip lunch tomorrow.” No! Once again, you need to get back on the right track and continue as if the slip-up never happened. It’s tempting to think that the calories you’ve consumed can be “evened out” by consuming fewer calories the next day, but unfortunately our bodies don’t work like that. The calories that you consumed last night have already been absorbed, and you need a minimum amount of calories everyday so your body will work at its best, so skipping a meal the next day won’t do you any favors.
Still Slipping up?? Email me at Laura@EZ8RunningCamp.com and I will email you a FREE custom Food Journal so that you can take the 1st steps towards getting on track.
Aug 15, 2008
2000 SIT UPS and ALL I GOT WAS THIS LOUSY T-SHIRT
(And It's NOT Fitting Any Looser)
When people ask me what I do for a living and they hear that I am a physical 
therapist, their eyes glaze over as they say with complete disinterest “OH, ok.” Because I am completely co-dependent I try to win them back by hitting them with “I am also a personal trainer!” NOW I’ve got their attention.
9 times out of 10 the next thing said is (with index finger and thumb pinching their love handles) "What exercise is the best to get rid of THESE??" I bet this kind of situation doesn’t happen to people who work in finance or in restaurants. Trainers get the luxury of hearing (and sometimes seeing) everyone’s "problem areas".
So they sit attentive and anxious, waiting to hear my magic answer. They want me to hand over the cure to their life long battle with the "muffin top.” Since this isn’t my first time answering this question, I brace myself before I give my stock (but tireless) respnose: “SORRY, BUT THERE IS NO SUCH THING AS SPOT REDUCING.”
Now, we are in an immediate fight. All of a sudden THEY have become the fitness expert. I get to hear about what their mom told them, what Joey Meatballs said at the gym once, how all of those infomercials for the ab lounge/ab roller/body by jake machines MUST be out there for a reason yada yada yada, RIGHT!? (Their tone of voice taunts me to agree with this “hear say” and misinformation.)
Look, unfortunately there IS no such thing as spot reducing. Sorry. Tricep exercises don’t make your arm fat go away, leg lifts don't make butt fat go away and 2000 crunches CERTAINLY wont make your stomach get smaller. It is scientifically impossible.
SO WHAT DOES???? If this is your 1st time reading this newsletter, you get a pass . But the rest of you BETTER know this answer, especially if you are in my boot camp. Do me a favor and write it down now so you will never forget. What gets rid of belly fat, is the combination of resistance training (weights), cardiovascular training (biking, running, elliptical) and a KILLER diet.
You lose body fat from the entire body, little by little, over time. You may see it leave from certain places 1st (like the face or the boobs), but this has everything to do with genetics and zippo to do with which particular exercise you choose to do that week.
Once again, there is no quick fix or magic exercise to lose inches in your problem areas. To make your stomach flat and tight you must be doing it all and giving it your all, every day. (Put that in your pipe Body-by-Jake.)
therapist, their eyes glaze over as they say with complete disinterest “OH, ok.” Because I am completely co-dependent I try to win them back by hitting them with “I am also a personal trainer!” NOW I’ve got their attention.
9 times out of 10 the next thing said is (with index finger and thumb pinching their love handles) "What exercise is the best to get rid of THESE??" I bet this kind of situation doesn’t happen to people who work in finance or in restaurants. Trainers get the luxury of hearing (and sometimes seeing) everyone’s "problem areas".
So they sit attentive and anxious, waiting to hear my magic answer. They want me to hand over the cure to their life long battle with the "muffin top.” Since this isn’t my first time answering this question, I brace myself before I give my stock (but tireless) respnose: “SORRY, BUT THERE IS NO SUCH THING AS SPOT REDUCING.”
Now, we are in an immediate fight. All of a sudden THEY have become the fitness expert. I get to hear about what their mom told them, what Joey Meatballs said at the gym once, how all of those infomercials for the ab lounge/ab roller/body by jake machines MUST be out there for a reason yada yada yada, RIGHT!? (Their tone of voice taunts me to agree with this “hear say” and misinformation.)
Look, unfortunately there IS no such thing as spot reducing. Sorry. Tricep exercises don’t make your arm fat go away, leg lifts don't make butt fat go away and 2000 crunches CERTAINLY wont make your stomach get smaller. It is scientifically impossible.
SO WHAT DOES???? If this is your 1st time reading this newsletter, you get a pass . But the rest of you BETTER know this answer, especially if you are in my boot camp. Do me a favor and write it down now so you will never forget. What gets rid of belly fat, is the combination of resistance training (weights), cardiovascular training (biking, running, elliptical) and a KILLER diet.
You lose body fat from the entire body, little by little, over time. You may see it leave from certain places 1st (like the face or the boobs), but this has everything to do with genetics and zippo to do with which particular exercise you choose to do that week.
Once again, there is no quick fix or magic exercise to lose inches in your problem areas. To make your stomach flat and tight you must be doing it all and giving it your all, every day. (Put that in your pipe Body-by-Jake.)
Aug 11, 2008
SOCCER MOMS GET BACK IN SHAPE, As kids get back to school
9 AM CLASS JUST ADDED TO ADVENTURE BOOT CAMP IN NYC
We really cater to the mama's in NYC. You can finally enjoy this nyc boot camp for women at the glorious hour (while the kids are at school!) -- 9am.
The kids are beginning their school year, its time for you to GET YOUR BODY BACK! Boot Camp in Battery Park City & Central Park starting 9/8 at both 5:30am & 9am .
Get fit and fabulous with other like minded women!
Battery Park 9:30am & 5:30am CLICK HERE to register!
We really cater to the mama's in NYC. You can finally enjoy this nyc boot camp for women at the glorious hour (while the kids are at school!) -- 9am.
The kids are beginning their school year, its time for you to GET YOUR BODY BACK! Boot Camp in Battery Park City & Central Park starting 9/8 at both 5:30am & 9am .
Get fit and fabulous with other like minded women!
Battery Park 9:30am & 5:30am CLICK HERE to register!
Jul 23, 2008
SO YOU THINK YOU ARE SO HEALTHY, EH?
Here is a short list that I have compiled of foods that mascarade as "healthy" but really are GARBAGE and can single handedly sabotage your quest for a healthy lifestyle (notice i didn't say "diet").
To find out EXACTLY what to eat CLICK HERE for the next GROCERY SHOPPING TOUR IN NYC AND Long Island! (But more on that later.)
*Deli Turkey --Tons of SALT and preservatives not found in the real thing (the root of so many evils and the cause for the scale going up and down by 3-5 lbs a day.) Healthier option: low/no fat ground turkey meat. Little to nothing added but the bird.
*Low Fat Peanut butter-- so they took out some fat and replaced it with SALT (approx160 mg/serving). This was the good-fat, people. You are better off having the real thing, just make sure to buy "Natural Peanut Butter."
*Granola/Trail mix-- saturated fat and cholesterol up the wazoo. Plus, lots of unhealthy chemicals added to keep the a very long shelf life. Better option: fruits, veggies, make your own mix: walnuts, peanuts, almonds, raisins, dried fruit etc.
*Juice -- sugar!!!!!!! Typically, your morning glass of OJ has comparable levels of sugar as soda (beware: see the next item for numbers). Always choose water instead. Add pieces of lime, lemon, fruit, cucumber to spice it up.
*Soda, even diet-- FYI a regular coke has 10 Tsp of sugar! (YES T-E-N teaspoons), Yuk. The "diet" version isn't any better, I am afraid. Chemicals are put in that make it taste sweet, these chemicals trick your brain into thinking it is actually getting something sweet. BUT when it realizes it's been fooled, it then craves the actual thing and you go off on some sort of sugar-crash-binge-frenzy. Keep in mind this may take a few days to build up. I am sad to say that "sugar free" drinks are just as bad and have the same effect (crystal light being one of them).
I can already hear you saying "well, diet soda is better than having a regular soda, so what's the big deal." WHATS THE BIG DEAL??? You might as well have said "I had the burger only, it was better than eating that AND the fries." GASP! (Maybe you DO say that, I don't know).
The point is you wont achieve greatness (IE a healthier lifestyle
that LASTS) by relying on the "Better Than" mantra. Knock it off and get honest with/ yourself. I promise you might just be surprised by what you find. WARNING: You will have to fight hard. people always want to sabotage your quest. They will say "Come on, you can have just one piece of [insert bad food here], you've been working hard all week." These people just don't want to feel bad about themselves and what they are shoving in their mouths. You HAVE TO be the different one, it WILL pay off.
Still not sure what to eat?? You are in luck!
The next "Grocery Shopping Tour" will take place August 28th from 7-8pm in Whole Foods in Chelsea!
I will take you through the store teaching you how to read labels, debunk common myths on eating for weight loss, show you how to shop fast and healthy for you and your entire family and much more!
To find out EXACTLY what to eat CLICK HERE for the next GROCERY SHOPPING TOUR IN NYC AND Long Island! (But more on that later.)
*Deli Turkey --Tons of SALT and preservatives not found in the real thing (the root of so many evils and the cause for the scale going up and down by 3-5 lbs a day.) Healthier option: low/no fat ground turkey meat. Little to nothing added but the bird.
*Low Fat Peanut butter-- so they took out some fat and replaced it with SALT (approx160 mg/serving). This was the good-fat, people. You are better off having the real thing, just make sure to buy "Natural Peanut Butter."
*Granola/Trail mix-- saturated fat and cholesterol up the wazoo. Plus, lots of unhealthy chemicals added to keep the a very long shelf life. Better option: fruits, veggies, make your own mix: walnuts, peanuts, almonds, raisins, dried fruit etc.
*Juice -- sugar!!!!!!! Typically, your morning glass of OJ has comparable levels of sugar as soda (beware: see the next item for numbers). Always choose water instead. Add pieces of lime, lemon, fruit, cucumber to spice it up.
*Soda, even diet-- FYI a regular coke has 10 Tsp of sugar! (YES T-E-N teaspoons), Yuk. The "diet" version isn't any better, I am afraid. Chemicals are put in that make it taste sweet, these chemicals trick your brain into thinking it is actually getting something sweet. BUT when it realizes it's been fooled, it then craves the actual thing and you go off on some sort of sugar-crash-binge-frenzy. Keep in mind this may take a few days to build up. I am sad to say that "sugar free" drinks are just as bad and have the same effect (crystal light being one of them).
I can already hear you saying "well, diet soda is better than having a regular soda, so what's the big deal." WHATS THE BIG DEAL??? You might as well have said "I had the burger only, it was better than eating that AND the fries." GASP! (Maybe you DO say that, I don't know).
The point is you wont achieve greatness (IE a healthier lifestyle
that LASTS) by relying on the "Better Than" mantra. Knock it off and get honest with/ yourself. I promise you might just be surprised by what you find. WARNING: You will have to fight hard. people always want to sabotage your quest. They will say "Come on, you can have just one piece of [insert bad food here], you've been working hard all week." These people just don't want to feel bad about themselves and what they are shoving in their mouths. You HAVE TO be the different one, it WILL pay off.
Still not sure what to eat?? You are in luck!
The next "Grocery Shopping Tour" will take place August 28th from 7-8pm in Whole Foods in Chelsea!
I will take you through the store teaching you how to read labels, debunk common myths on eating for weight loss, show you how to shop fast and healthy for you and your entire family and much more!
Jun 16, 2008
Forming Good Habits with NYC Adventure Boot Camp
Stacy Papakostas Speaks Out!
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.
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.
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 joining a boot camp that is right for you! We will ensure that you safely and effectively meet your goals!
Here at NycAdventureBootCamp 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. We can discuss your goals and see if we are a good match. What are you waiting for?
Not only can boot camp help you define your fitness goals and provide 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), we the professionals will be there to help you back on the right path and encourage you to keep up the good work.
For Battery Park And NEW Long Island camp Info email me at Laura@AdventureBootCampNY.com or call me directly at 646.454.0777
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.
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.
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 joining a boot camp that is right for you! We will ensure that you safely and effectively meet your goals!
Here at NycAdventureBootCamp 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. We can discuss your goals and see if we are a good match. What are you waiting for?
Not only can boot camp help you define your fitness goals and provide 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), we the professionals will be there to help you back on the right path and encourage you to keep up the good work.
For Battery Park And NEW Long Island camp Info email me at Laura@AdventureBootCampNY.com or call me directly at 646.454.0777
Jun 15, 2008
JOURNALING FOR SMALLER PANTS (And Your Sanity)
Since sophomore year in college I have kept a journal. I know, that’s a really long time ago (especially since I will be turning 3-0 in 5 days). Nothing was off limits for me in there: food, friends, workouts, emotions, artwork you name it.
Besides keeping me from going insane, journaling has helped me become 100% in
tune with my body. Keeping track of what I was eating, what I was feeling and the rigors of day to day life had overtime allowed me to clearly see my emerging patterns. After a while I couldn't get away with, let’s say eating to cope with stress. As a result of journaling I would already know in advance that this was an issue and then choose another alternative.
It’s all about holding yourself accountable and getting truely honest. Weight loss and a healthy lifestyle changes require careful attention to detail. What better way to get detailed then keeping track of your stuff on paper, or computer. You COULD always do it in blog form, just don't forget to link to me:)
Journaling is one of my tried and true, all time favorite tools for getting fit and maintaining a healthy lifestyle. I recommend this method to ALL of my clients. It works especially well with those who are frustrated with their current situation. Unless it is on paper staring you in the face day after day most of us are completely out of touch with our habitual stress/emotional coping mechanisms. Keeping a journal helps us draw connections between habits and reactions in our lives that are dragging us under and sabotaging our potential for success.
I would like you to start your own daily journal that keeps track of what you eat with the following categories: Time, Type of Meal (breakfast, snack, lunch etc), Portion and brand of food, Mood or why u just ate what you ate (“b/c it was sitting there” or “I had not eaten since 2pm”etc), and Exercise for the day . This should be done each day with a little added paragraph or two about how your day went and what went down. Nothing is insignificant, nothing should be off limits.
Email me at Laura@AdventureBootCampNY.com to request your FREE custom weight loss and nutrition journal online. Remember, I am here to help you succeed!
Besides keeping me from going insane, journaling has helped me become 100% in
tune with my body. Keeping track of what I was eating, what I was feeling and the rigors of day to day life had overtime allowed me to clearly see my emerging patterns. After a while I couldn't get away with, let’s say eating to cope with stress. As a result of journaling I would already know in advance that this was an issue and then choose another alternative. It’s all about holding yourself accountable and getting truely honest. Weight loss and a healthy lifestyle changes require careful attention to detail. What better way to get detailed then keeping track of your stuff on paper, or computer. You COULD always do it in blog form, just don't forget to link to me:)
Journaling is one of my tried and true, all time favorite tools for getting fit and maintaining a healthy lifestyle. I recommend this method to ALL of my clients. It works especially well with those who are frustrated with their current situation. Unless it is on paper staring you in the face day after day most of us are completely out of touch with our habitual stress/emotional coping mechanisms. Keeping a journal helps us draw connections between habits and reactions in our lives that are dragging us under and sabotaging our potential for success.
I would like you to start your own daily journal that keeps track of what you eat with the following categories: Time, Type of Meal (breakfast, snack, lunch etc), Portion and brand of food, Mood or why u just ate what you ate (“b/c it was sitting there” or “I had not eaten since 2pm”etc), and Exercise for the day . This should be done each day with a little added paragraph or two about how your day went and what went down. Nothing is insignificant, nothing should be off limits.
Email me at Laura@AdventureBootCampNY.com to request your FREE custom weight loss and nutrition journal online. Remember, I am here to help you succeed!
Jun 8, 2008
BOOT CAMP Comes to Long Island!
Finally the fun, intense calorie burning, early morning fitness program is coming to Oceanside, Long Island. Starting JULY 14th women of Long Island can be a part of Adventure Boot Camp just like the women of NYC. GO TO http://www.AdventureBootCampNY.com for full details.
Camp starts at 5:30am. Now you can workout BEFORE YOU HOP ON THE TRAIN to the city or just enjoy some quality time to yourself BEFORE YOUR KIDS EVEN WAKE UP.
Weight training, obstacles, yoga, Pilate's, jogging and MUCH MORE are all packed into every workout , every morning.
NEXT SESSION STARTS: July 14th. http://www.adventurebootcampny.com/
Camp starts at 5:30am. Now you can workout BEFORE YOU HOP ON THE TRAIN to the city or just enjoy some quality time to yourself BEFORE YOUR KIDS EVEN WAKE UP.
Weight training, obstacles, yoga, Pilate's, jogging and MUCH MORE are all packed into every workout , every morning.
NEXT SESSION STARTS: July 14th. http://www.adventurebootcampny.com/
Jun 2, 2008
Super Foods
I found this great article that lists some of the best foods you can actually put into your body. I know I have been telling many of my campers about the role their diet plays in achieving the results they long for. Of course exercise plays am important factor in achieving results as well, but lets just put it this way, they go hand in hand. Now I'm not saying to overendulge on some of the foods listed below because too much of anything isn't good. However, be sure to get a nice variety of these items in moderation into your daily diet.
According to Amy Paturel, M.S., M.P.H.
Avocados- Sure they're high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. "Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., director of Bauman College. They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.
Apples- "An apple a day really does keep the doctor away," says Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.
Blueberries- Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.
Cabbage- In the vegetable world, the Brassica genus reigns supreme, and the cabbage is the most impressive of the lot. Brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. "Eating cabbage more than once a week cut men's colon cancer odds by 66 percent," says Bauman. "Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier." If you go for the red variety, you'll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.
Fish and Fish Oil- Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)
Garlic- Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. "Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients," says Bauman. "Garlic also tops the National Cancer Institute's list of potential cancer-preventive foods." Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can't stand garlic breath? Chew on a sprig of parsley.
Mushrooms- Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties. "Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure," says Bauman. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What's more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.
Almonds- Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).
Eggs- The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.
Flaxseeds- Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, "Wherever flaxseed becomes a regular food item among the people, there will be better health." Bauman adds, "The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc." Additionally, they're a great source of fiber.
Pomegranates- Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.
Central Park NYC Adventure Boot Camp begins June 23rd, 5:30am & NEW 6:30pm Class Just Added! Sign up at http://www.nycadventurebootcamp.com/
According to Amy Paturel, M.S., M.P.H.
Avocados- Sure they're high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. "Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., director of Bauman College. They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.
Apples- "An apple a day really does keep the doctor away," says Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.
Blueberries- Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.
Cabbage- In the vegetable world, the Brassica genus reigns supreme, and the cabbage is the most impressive of the lot. Brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. "Eating cabbage more than once a week cut men's colon cancer odds by 66 percent," says Bauman. "Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier." If you go for the red variety, you'll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.
Fish and Fish Oil- Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)
Garlic- Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. "Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients," says Bauman. "Garlic also tops the National Cancer Institute's list of potential cancer-preventive foods." Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can't stand garlic breath? Chew on a sprig of parsley.
Mushrooms- Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties. "Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure," says Bauman. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What's more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.
Almonds- Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).
Eggs- The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.
Flaxseeds- Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, "Wherever flaxseed becomes a regular food item among the people, there will be better health." Bauman adds, "The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc." Additionally, they're a great source of fiber.
Pomegranates- Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.
Central Park NYC Adventure Boot Camp begins June 23rd, 5:30am & NEW 6:30pm Class Just Added! Sign up at http://www.nycadventurebootcamp.com/
May 15, 2008
The Best Exercise EVER!
Wait! Before you skim down to find which exercise I've labeled as the best, read the whole story...
It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer. You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.
That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best. What makes an exercise the best? When deciding which exercises to include in your routine it is important to consider the type of movement involved.
The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn. Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement.
This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout. What is a complex movement?A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise.
Let's compare a simple movement leg exercise with a complex movement leg exercise: The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.
Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement. How many muscles did you utilize while performing the lunge? Probably too many to count.
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.
Other ways to increase intensity: Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest. Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in. So what's the best exercise for you? Find out-hit reply to this email to schedule your no obligation fitness consultation.
It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer. You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.
That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best. What makes an exercise the best? When deciding which exercises to include in your routine it is important to consider the type of movement involved.
The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn. Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement.
This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout. What is a complex movement?A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise.
Let's compare a simple movement leg exercise with a complex movement leg exercise: The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.
Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement. How many muscles did you utilize while performing the lunge? Probably too many to count.
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.
Other ways to increase intensity: Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest. Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in. So what's the best exercise for you? Find out-hit reply to this email to schedule your no obligation fitness consultation.
May 9, 2008
In the World of Aristotle
| The most important aspect in becoming and staying fit is to be persistent. You can exercise every day for a week, but if you follow that week with a month of no exercise then you've lost all ground. Find an exercise program that you are able to consistently do and then stick with it. In the words of Aristotle, "We are what we repeatedly do. Excellence, then, is not an act, but a habit." |
Apr 3, 2008
THE ACTION TAKER IN YOU
Spring is here and that means one thing - it's time for spring cleaning. The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.
When things get this out of hand it's easy to just give up. Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair.
What does this have to do with fitness and weight loss? It's actually a striking
analogy for where many of my clients are before they find me. They've given up. Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.
Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be. The good news is that you aren't stuck. In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.
I know I'm making it sound easy, and when you approach it this way it is easy. Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...
The Diet Dabbler --- You know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.
Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned. Maybe you can relate. The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.
The Action Taker ---You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.Guess what? Now that Action Taker is in maintenance mode-the best place to be.
They look great, they feel great, their cloths fit just right and they're loving every minute of it. Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong.
Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me. Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.
Get serious about your results and begin the last weight loss program that you'll ever do.
Contact me today to get started on a program that will deliver results.Then you can kick your diet dabbling days to the curb.
Your Local Fitness Expert, Laura Miranda
When things get this out of hand it's easy to just give up. Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair.
What does this have to do with fitness and weight loss? It's actually a striking
analogy for where many of my clients are before they find me. They've given up. Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be. The good news is that you aren't stuck. In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.
I know I'm making it sound easy, and when you approach it this way it is easy. Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...
The Diet Dabbler --- You know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.
Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned. Maybe you can relate. The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.
The Action Taker ---You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.Guess what? Now that Action Taker is in maintenance mode-the best place to be.
They look great, they feel great, their cloths fit just right and they're loving every minute of it. Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong.
Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me. Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.
Get serious about your results and begin the last weight loss program that you'll ever do.
Contact me today to get started on a program that will deliver results.Then you can kick your diet dabbling days to the curb.
Your Local Fitness Expert, Laura Miranda
Mar 19, 2008
THROW AWAY YOUR SCALE
We spend so much time worrying about getting the number on the scale to drop that it's easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat --this isn't shown by the number on the scale. It's shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing!
Mar 15, 2008
JACK LALANNE REALLY ISN'T CRAZY
Three days ago the number one emailed article about fitness was The New York Times’ “The Art of the Pushup.” I have to say I was roped in after spotting the picture of Jack Lalanne, 93, in a red spandex onesy doing pushups on his fingertips. Can you blame me?
The article talked about how the simple little pushup is an ultimate measure of your body’s fitness. It states that that a 40 year old woman should be able to do 16 pushups and a 40 year old man should be able to pump out 27. Where do you stand on this scale?
The article talked about how the simple little pushup is an ultimate measure of your body’s fitness. It states that that a 40 year old woman should be able to do 16 pushups and a 40 year old man should be able to pump out 27. Where do you stand on this scale?
I personally love the pushup for the same reason the NY Times’s sources are touting it as one of the best a total body exercises. With one simple move you are required to push the weight of your entire body up and down with your chest, shoulders and arms while keeping your core tight and legs stiff. Love it, cant get enough of them even in my own workouts.If you can do about 20 regular oldschool pushups in about a minute, then I think you are ready to go to the next level. Here are some fun ways to “kick it up a notch” like Emeril.
Put both feet on a physio ball, both hands on the floor and pushup (see above pic.)
Try both feet on a bench with hands on the floor (decline pushup.)
Try one hand on a medicine ball the other on the floor, feet on the floor (stability pushup).
And the ultimate demonstration of super human strength, drumroll please… each hand on it's own large physio ball and feet on the floor. If you can do 5 or more pushups in this position, call me at (646)596-7638. I will train you for free for a week. Actually, you can train me at that point b/c you are more then likely in better shape than I am.
So in conclusion your gym teacher (and Jack Lalanne) had it right all of this time. Sticking with the basics really can yield the greatest results. Well, that and a great diet, dedication and tons of water. You didnt think I would let you off that easy, did you?
Mar 10, 2008
THE TEST OF TIME
Losing weight may seem anything but simple. With all of the trendy diet plans and new workout fads-it is easy to become confused. The good news is that the basics of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every single calorie counts!
Mar 9, 2008
New location just added -- BATTERY PARK
ADVENTURE BOOT CAMP COMES TO BATTERY PARK
I am pleased to announce that we are adding a new location starting this summer. Now the women of downtown NYC can enjoy boot camp just like the women of the upper east side.
The location will be the northernmost field of Battery Park between Warren and Chambers street. What better way to get in shape for the summer then exercising in the fresh air, under the blue sky while overlooking the water. It just doesn't get better then that!
CLICK HERE to sign up TODAY! or go to http://www.nycadventurebootcamp.com/
I am pleased to announce that we are adding a new location starting this summer. Now the women of downtown NYC can enjoy boot camp just like the women of the upper east side.
The location will be the northernmost field of Battery Park between Warren and Chambers street. What better way to get in shape for the summer then exercising in the fresh air, under the blue sky while overlooking the water. It just doesn't get better then that!
CLICK HERE to sign up TODAY! or go to http://www.nycadventurebootcamp.com/
Feb 29, 2008
PERSONAL TRAINER on your ipod!
When you get to the gym do you get bored of the same elliptical and treadmill machines? Do you cut your workout short b/c you don't know what to do on the machines?
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Are you intimidated by the people that kn0w what they are doing with those dumbbells?
Well, if you are like most women that I come in contact with in thy gym you too have answered 'yes' to one or more of these questions. By now you know that weight training should be an essential part of your workout routine. So where do you start?
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I want you to take a look at the programs that I have built for women just like you who either a)don't have time to research and learn the proper exercises, b)don't have the time or money to pay a personal trainer to kick their butt, c)need some spice in an otherwise stale workout routine.
All you do is download the program of your choice to your computer then upload them to your iPod (or Blackberry/Treo/Zune etc). What you instantly get is your own personal trainer right there with you at the gym. Just blast the music and you are ready to get rock.
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Check out some of the graphics that will be taking you through your workout at lightening and heart pounding pace:
Feb 26, 2008
Are you making these DIET BLUNDERS?
SET GOALS
Many yo-yo dieters forget to start out with a plan before changing over to a healthy diet. Take the time to write out your Long Term Goal (lets say "lose 10 lbs in 5 weeks"). Then Break that into 5 short term goals (1 for each week.) Don't forget to accompany each one with 3 action steps that are specific enough to help you get there. REMEMBER: the phrase is not "Ready, SHOOT, Aim." You must know where you are going and how you are going to get there before you start.
Many yo-yo dieters forget to start out with a plan before changing over to a healthy diet. Take the time to write out your Long Term Goal (lets say "lose 10 lbs in 5 weeks"). Then Break that into 5 short term goals (1 for each week.) Don't forget to accompany each one with 3 action steps that are specific enough to help you get there. REMEMBER: the phrase is not "Ready, SHOOT, Aim." You must know where you are going and how you are going to get there before you start.
BE PREPARED
"I had to grab some pizza on the way home b/c I had nothing in the house." After-thought meals while you are starving is the fastest way to pack on the Lbs. You must have lean meats, vegetables, fruit, whole wheat grains, etc. in stock at all times. Take the time on Sundays to go food shopping and follow that up with 20 extra minutes per day to pack a lunch. NOTHING GOOD FOR YOU ever comes out of that vending machine at work (except maybe water:)
EAT BREAKFAST
Skipping breakfast is the one habit across the board that is related to weight gain and weight retention. "But if i eat breakfast I am STARVING by 10:30am." EXACTLY!! This is what we want, this is your metabolism working in overdrive in your favor. You must feed the fire in the morning and shock your body out of the metabolism lock-down mode it has been on since you went to bed. Not eating sends the signal that your body wont be getting fuel for a while. SO....it stops burning calories and holds on to the sugar and fat that it has stored up. EAT breakfast to loose weight, got it?
Changing your eating habits alone will never yield the results you are looking for (unless maybe you are 16.) The lean muscle mass you will gain from lifting weights is the key b/c you burn calories DURING the workout AND for the rest of the day (cardio and dieting alone will NEVER do that.) Not sure how to get started?
"ALL OR NOTHING" MENTALITY
"I had Mexican food for diner and ice cream after, screw it, my diet is ruined. I might as well keep eating garbage." Don't let your brain talk you into using 1 bad meal choice as an excuse to bag the whole thing. You can absolutely make up for a calorie rich meal by making smarter choices the next day and hitting the gym with a vengeance. The truth is that in the long run, one bad meal does not make much of a difference.
FOCUS ON BEHAVIORAL CHANGES
Focusing on the short term (lbs lost each day) is a ticket to frustration, negative self talk and ultimately failure. "Diets" fail b/c we want immediate results from hocus-pocus quick fix solutions. You must change your behaviors and your environment in order to find an eating plan that is sustainable to last for a lifetime. Consistency and persistence is the ultimate key to success.
Feb 19, 2008
All in Good Time
So you're ready to start a healthy diet. The first time you bite into a protein bar instead of a cookie your taste buds may protest, but hang on! Give yourself time to adjust to your new healthy lifestyle and the new foods that you will discover. It won’t take long for your taste buds to adjust and for your waist to shrink.
Feb 9, 2008
ARE YOU WEARING THE RIGHT SNEAKERS?
5 Signs you Need New Sneakers
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 midfoot 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.Super Runners Shop and Jack Rabbit in the city are two stores that I recommend buying your next pair of sneakers. The staff is certified to watch you walk and even run on a treadmill to find the right pair of sneakers for your specific type of foot.
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.
FAST SUGGESTIONS:
Flat Feet: Over pronators (feet turn in when walk or run) Should buy--->> “motion control” sneakers. Common foot problem – midfoot 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 tendonitis, leads to high arches, midfoot pain, and plantar fasciitis.
LIGHTEN UP
Want to quickly eliminate fattening calories from your diet? It's easy: simply don't add fat while cooking. Instead of oils, butter, or lard, try cooking with a light cooking spray. Instead of frying, try broiling. Also drain or blot excess oil from food before eating it.
Feb 3, 2008
5 DAYS TO A FLATTER STOMACH
If you are an avid reader of this blog you know that I would never say something like this. But when it comes down to it there are actually some tricks of the trade in order to reduce the size of your stomach in a short period of time.Just remember, you cannot significantly reduce fat storage within 5 days but you can actually decrease the “bloatiness”
factor. If you have a date coming up or a event where you must fit into a certain item of clothing then I suggest that you apply some of these quick and safe tips.
1) CUT DOWN ON THE SALT. Seems obvious I know. But I am talking about the sodium content in pre-packaged food, not the stuff that you shake on top of it. Drastically decreasing salt intake over 5 days will make you look like you lost 5 lbs in the midsection.
2) DRINK 3 LITERS OF WATER A DAY. When your body senses that it does not have enough hydration it holds onto any water that it has……hence bloating. By drinking enough water you will excrete any excess and it will keep you full longer (so you wont be looking to feast on garbage.)
3) CUT DOWN ON SUGAR INTAKE. Look, if you are eating a pre packaged food item you bet your bottom dollar that it has sugar in it. HFCS (high fructose corn syrup), fructose, sucrose, maltodextrin, dextrose, saccharose, etc. They have come up with plenty of different names for sugar and unfortunately they are all bad news. Foods with high amounts of sugar usually mean they also have a high glycemic index. In addition, sugar makes you retain water too!
4) ENGAGE IN 3-5 DAYS WORTH OF RIGOROUS EXERCISE. Please feel free to do more but numbers 1, 2, and 3 in combination with a well rounded exercise program with get you results fast. I am talking about a combination of cardiovascular exercise and strength training…till it hurts. You must leave your workout having worked up a serious sweat and elated that it is over. Much less then this usually does not equate to enough calories being burned.
5) EAT ONLY WHOLE FOODS. Whole foods contain the right amount of vitamins, fiber, carbs, and nutrients that processed foods do not possess. Basically if it has a label, you probably shouldn’t be eating it. Suck it up and make all of your meals without eating out for 5 days and I guarantee that you will see even greater results then a flat stomach.
Good luck on your 5 day journey. It takes work, planning, and determination. I can tell you that you WILL see such great results from this that you may even continue it past the 5 days, god willing.
By the way, if you are looking for 3 weeks worth of ab exercises to get started on right now then CLICK HERE.
Jan 13, 2008
CARDIO, Before or After Weights?
Keeping your heart rate up is the key component to ensure that you are working hard enough while performing any type of cardio exercise. In addition, resistance training is an essential component to the getting and staying in shape package. So...if both cardio and weights are important, which do you do first?
Most commonly I see women in the gym doing about 20 minutes on
the treadmill then hopping off and heading in the back of the gym for a few weight training exercises. Although this is a is a commonly used method of training, I would like you to try something a bit different. The next time you are at the gym try COMBINING the two together for a fat blasting killer workout. Your heart rate will stay elevated and your muscles will “feel the burn” much earlier in your workout. I.E: Less overall time in the gym! (Sounds great doesn't it.)
SO, after you are warmed up through whichever cardio method you choose (approx 10 minutes) jump off the machine and grab your weights. Do 3 different exercises per 1 body part (about 15 reps each) then quickly move into 2 minutes of jumping rope. Without rest then do 3 different exercises per another body part, then jog for 2 minutes. Then 3 different exercises per another body part and then 2 minutes of jumping jacks?
Summary:
3 different exercises (x 15 reps) for 1 body part ------>>> 2 minutes of hard cario. Repeat cycle by changing the body part each time.
The cardio exercises are a short burst and can be anything like jump rope, jumping jacks, sprint, bike, jogging in place, running up and down the stairs.... use your imagination. This is the method we use in boot camp and it has proven to show some amazing results. Your heart will be pounding and you will be sweating up a storm. BUT most importantly you wont be bored!
To find out how women are loosing weight by implementing the weights and cardio combo visit my site at www.NYCAdventureBootCamp.com .
Most commonly I see women in the gym doing about 20 minutes on
the treadmill then hopping off and heading in the back of the gym for a few weight training exercises. Although this is a is a commonly used method of training, I would like you to try something a bit different. The next time you are at the gym try COMBINING the two together for a fat blasting killer workout. Your heart rate will stay elevated and your muscles will “feel the burn” much earlier in your workout. I.E: Less overall time in the gym! (Sounds great doesn't it.)SO, after you are warmed up through whichever cardio method you choose (approx 10 minutes) jump off the machine and grab your weights. Do 3 different exercises per 1 body part (about 15 reps each) then quickly move into 2 minutes of jumping rope. Without rest then do 3 different exercises per another body part, then jog for 2 minutes. Then 3 different exercises per another body part and then 2 minutes of jumping jacks?
Summary:
3 different exercises (x 15 reps) for 1 body part ------>>> 2 minutes of hard cario. Repeat cycle by changing the body part each time.
The cardio exercises are a short burst and can be anything like jump rope, jumping jacks, sprint, bike, jogging in place, running up and down the stairs.... use your imagination. This is the method we use in boot camp and it has proven to show some amazing results. Your heart will be pounding and you will be sweating up a storm. BUT most importantly you wont be bored!
To find out how women are loosing weight by implementing the weights and cardio combo visit my site at www.NYCAdventureBootCamp.com .
Got Excuses??
Watch this 1 minute video if you think you are having trouble starting up your exercise routine.
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