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.

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.)

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!

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!

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

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!

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/

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/

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.

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."