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
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/
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