10 Secrets Every Women Should Know

1.HOW TO DROP 30 POUNDS IN 1 YEAR EFFORTLESSLY
Millions of people drink an average of 2 regular soft drinks or juice drinks a day, which is a total of 300 calories. When you add up these extra 300 calories over a year, they result in over 30lbs of weight gain! Sooo, say no to soft drinks and say goodbye to your unwanted pounds.

2. PUMP SOME IRON
Did you know that 1 lb of muscle burns 30-50 calories per day, while 1 lb of fat only burns about 9 calories per day? The more muscle your body contains the more calories you burn each day. Resistance training has been called the fountain of youth – and it really is!

3. STAY FREE OF THE FAT-FREE
Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out. Sugar is just as fattening of a substance as fat itself, when eaten in excess.

4. THE SCIENCE OF MORNING WORKOUTS
A great way to burn off excess fat is to walk or jog for as little as 15-20 minutes first thing in the morning. Performing a calorie burning activity right when you wake up is more effective since your body is depleted of calories, and is forced to pull energy from fat stores. A personal fitness trainer (like me) can help you identify your ideal target heart rate for maximum fat burn.

5. NO MUNCHIES NEAR BEADTIME
The easiest way to effortlessly lose weight is to not eat three hours before bed. It has been proven that not eating three hours before bed reduces fat storage throughout the night.

6. EL COROZON, BABY
Make sure that you are exercising in your “Fat Burn Zone“during cardiovascular workouts by checking to see if you can hold a conversation without breathlessness. Your body needs oxygen to aide in fat burn so make sure you are breathing deeply. If you can hold a conversation without choking on the words then you need to ramp it up a bit. Otherwise you are just going through the motions.

7. WHY BREAKFAST IS THE MOST IMPORTANT MEAL
Eating right when you wake up is vital to breaking the fast(get it? BreakFast?) your body goes into every night. 2- 3 hours after you eat your body shuts down your metabolism and acts as if it needs to store food. In order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage you need to start your day off with a small meal and continue to eat small meals every 2-3 hours.

8. VARIETY IS THE SPICE OF LIFE
Your body needs a variety of nutrients to function at its peak and burn fat. Find new, healthy alternatives to your daily meals, and substitute them frequently. Bringing food to work pre-made ensures that you will eat the healthiest and allows you to avoid last minute fast food choices. Make sure that you are eating 5 servings of fresh fruits and vegetables every day, of different colors.

9. BORED at the GYM? GET OUTSIDE!
Losing patience with exercise? The key to weight loss and fitness gains is to consistently give your body new challenges. Mix up your workouts every few weeks, and don't be afraid to try something new! Look into program’s that can help you add new excitement to your fitness routine. Rollerblade, hike in Central Park, ride your bike, jog to a playground and use the jungle gym or a rock as your gym equipment. Exercise doesn’t have to be a drag!

10. SWITCH TO THE AM for CONSISTENCY
Consistency breads results. When you see results you become hooked. When you set a goal to go to the gym at night,although you may have the best intentions, things usually come up. Dinners, meetings, kids have practice, 1 day sale. Do you remember why your last quest to “loose weight” failed? I bet I can tell you…lack of consistency. Enter the AM workout! NOTHING, I mean nothing comes in the way of an AM workout, except for being a little sleepy. You finally want to make that change in your body you have been dreaming about? Then, become consistent by switching to the mornings. Your body will thank you. (PS - Adventure Boot Camp starts at 5:30 am!)

Central Park Boot Campers Flex Their Muscles

So, it is Friday at 6:30am. Temperature 80 and the sun is fully up by now. It takes real DEDICATION and real DEVOTION to drag yourself out of bed to go to work every day. Imagine what it is like to drag yourself to the park for a workout.

Well, if you have ever wondered then take a look at the faces of the 4 ladies in this picture. Red and sweaty you say. I know, that is a given though. I am asking you to look at how happy they are. Some of that glee is the fact that it is Friday and the week is over, no doubt. I can assure you that the other half is the fact that they have each burned about 800 calories before most people have even thought about which pants to wear today (let alone which exercises to do to make those pants look better). They have each taken one step closer to their weight loss and fitness goals.

These women are part of this months weight loss and fitness boot camp in Central Park. On this particular day the women have played ultimate frisbee, ran 1/2 a mile, performed yoga, used their dumbbells to tone and tighten their arms, and ran an obstacle course.

We design each day to be completely different from the last so that no one is ever board and no one knows what we will throw at them next. I know that most women share the common feeling that "pumping iron" in the gym is not only boring but fails to stimulate any desire to repeat the workout the next day. What is the point to that I ask you? We alleviate all of this by putting a unique spin on exercise....we make it FUN (a brand new concept in exercise ladies, I know:)

RELATIONSHIPS: How they effect your BODY and MIND

By now you know the rules of getting and staying in shape....Eat Right, Exercise, and Stay Positive. So why is it so hard keep that up while you are in a relationship? I am not talking about the "staying positive" part, but the rest. Why do relationships both romantic and platonic wreak so much havoc when it comes to our body?


You know the scenario. You are focused on your workouts, never skipping a day. You are bringing your healthy lunch to work without fail. Each night you get 8+ hours of sleep and drink alcohol only moderately. Then....BAM! Out of nowhere you meet someone. All of a sudden your world is turned up side down. You are gladly drinking during the weeknights, skipping morning workouts, eating buffalo wings and drinking Bloody Marys on Sunday morning.

What happens is that affairs of the heart can mess with our focus. In the beginning you don't mind skipping your health and wellness routine because in exchange you get to spend hours staring into the eyes of your new crush. But in the end the devotion of all of your free time to this person leads to neglect. I am talking about the neglect of your own personal needs both physical and most often emotional.

The lesson to be learned is two fold. No matter how great the other person makes you feel, no matter how far into the clouds your head may be, realize that in the beginning and in the end you always must be aware of the proverbial me, myself, and I. We tend to only try to "pull ourselves together" in the end when things start to go wrong.

Side note: Realize too that sometimes you can do all that you can to maintain your focus while in a relationship. But, despite your best efforts, things don't work out. You break up, your heart gets ripped out of your chest. A break up can be the quickest way to loose 5 lbs. (Yet, a most unhealthy method, emotionally draining, and therefore not endorsed by me OK? OK.)

Ladies, the summation of all of this is that we need to keep in mind that all we have is ourselves to make us happy. Momentary crushes, loves, best friends, new cloths, food etc. all have the potential to fill us up. Enjoy them, indulge them, experience them in the present with all of your consciousness. But please, just don't loose sight of one important fact. REAL, LASTING, emotional and internal happiness can be generated by only one thing in this world....YOU.

CAMPER TESTIMONIAL....WATCH HER VIDEO NOW!

Denise is a first time camper to Adventure Boot Camp. In a previous session during the beginning of the summer Stacy and I would see Denise walk past the camp EVERY morning at 5:45am. She was heading into the park to do her workout for the day. Eventually Denise came up to us with a few questions, her curiosity finally got the best of her.

After chatting for a few minutes we invited her to join us out at our FREE Saturday Boot Camp Class held right here in the same location. Denise showed up a few days later to the free class and had the workout of her life! By 12 that afternoon she had already signed up for the next 4-week-long program.

Click on her picture below (or here) to watch the video testimonial that she gave us this morning!

On a personal note, I have to say that Denise really got what this camp is all about. Stacy and I basically hand all campers a fool proof plan to make lasting changes in their bodies as well as their lives. All that is necessary is the drive and the motivation to get up every morning and JUST DO IT. (Nike really has something there dont they:) Denise took advantage of all of our information and teachings and dropped 2 dress sizes in 4 weeks!

If you want the same results in 4 weeks, please come and check out the camp. But, you don't have to take our word for it.....Click here to hear it from her!

WEEK 3 is ALMOST COMPLETE

Since this is week 3 (out of 4) of camp, the exercises (and instructors) have gotten much more challenging. Don't get me wrong, camp has always been a challenge since the beginning but Stacy and I are demanding much more from you ladies.

We specifically design the classes so that ALL are challenged. It doesn't matter whether you are a regular fitness buff or someone new to exercise, everyone is pushed to their potential.

Week one is set up so that you are building a foundation that will take you through to week 4. You are building a base strength in the legs, arms and core that will allow you to perform the more difficult and complex exercises in week 3 and 4. There is much more to exercise then "working up a good sweat." Stacy and I have created a progression in each class so that by the end of camp you are able to do things you never would have thought your body could do.

If you are reading this blog and you have never experienced a boot camp class before, don't be scared. Women of all shapes and sizes are avid Adventure Boot Campers. Unlike most boot camp classes in gyms, there are no men allowed. We keep it simple so that everyone can work in a noncompetitive environment and just have fun. Isn't that what exercise is supposed to be anyway?

So this leads me to next Saturday, August 4th (and then every other weekend). Come down to Central Park at 9am and take part in our FREE SATURDAY BOOT CAMP class. You wont be alone. Last week we had 23 women and the weekend before that 35 of NYC's most adventurous ladies showed up. Check out http://www.nycadventurebootcamp.com/ for all of the details. See you there!

35 WOMEN ATTEND FREE SATURDAY BOOT CAMP!

AN ALL TIME RECORD!

This past Saturday on June 30th we conducted our regular Bi Monthly free boot camp class in Central Park. We do this as a little kick back to the community b/c we are sick and tired of all of the boring gym routines out there!

We are the "ultimate out of gym experience!" Some women come b/c they have seen our ad in the newspaper. Some women are dragged by their friends that have become regulars. However the ladies get here, they are here to stay.

Joyce (a regular Saturday participant) commented to me last weekend that she loves working out outside so much that she has quit her gym membership all together! Nice Joyce. Although this might not be the answer for everyone, many women who join our camps have a hard time dragging themselves back into the dark and smelly 4 walls of the gym.

If you haven't already, get down to 97th and 5th on Saturdays at 9am in the summer. You wont be let down. Check out the exact dates and times at http://www.nycadventurebootcamp.com/. You can do it!

WATERFALLS IN CENTRAL PARK???

A MUST SEE WHILE HIKING in the PARK

As we all know, Wednesday is "Hike Day" in Adventure Boot Camp. Listen, we don't call it "Adventure" Boot Camp for nothing right?!

Out of 19 women in the Camp, only 8 showed up today. I have a feeling it is b/c last weeks hike was a serious one and it left most campers (including myself) sore! Or perhaps b/c it felt like 100 degrees out. Whatever.

The waterfall that we camp upon was a wonderful sight to behold in the middle of the park. It can be found in the north most section of the park equivalent to about 105th street. The women reluctantly stopped and let me take the picture above(keep in mind it is only about 5:45 am at this point). I think it was worth it!

NUTRITIONIST AND DIETICIAN LECTURE!

Jackie Storm, our staff licenced Dietitian and Clinical Nutritionist gave her monthly lecture to this session's Adventure Boot Campers Monday. What a success! Each camp session we start off with a thorough lecture on the how, what, where, and whys of eating for weight loss and fitness success. Even the most educated campers walk away with tons of useful and practical information in Jackie's lectures.

Jackie skillfully dispels some common myths and taboos when it comes to healthy eating and weight loss. Since proper eating accounts for more than 80% of the results you will see from working out, this lecture is invaluable to our women. More information about Jackie Storm and what she has to offer can be found at www.JackieStorm.com.

HOME DELIVERED HEALTHY FOOD

HEALTHY MEAL DELIVERY SERVICE
NYC ADVENTURE BOOT CAMP



This NYC Boot Camp is a weight loss and fitness program. Stacy and I (Laura) have found out over 18 years of combined experience in the healthy and fitness field that FOOD is responsible for 80% of the results you get from working out. Those are staggering numbers right? Right!

We are proud to announce that we now offer a healthy meal delivery service here in NYC. Before I decided to sign on with this company and reccommend their meals to my campers, I had to try it out for myself. And guess what?? Staying up late on Sunday night cooking vats of rice and beans, grilling 3 packages of chicken, and steaming baskets of veggies is a thing of the past.

These meals come right to my door pre packaged and ready for me to take to work or to the gym or wherever! Stacy and I are so excited to finally offer this to our campers (and to our friends and relatives and non-campers as well!)

See for yourself how CHEAP this service is and how it can change your body and your life...immediately! Go to www.NYCAdventureBootCamp.com and click the link at the top of the page under "Additional Programs."

Think of how much money you spend a week on groceries? 100$ or more? If you don't food shop, like most of the people I know, think about how much you spend a week on eating out or in. You can spend 10 dollars alone on those "healthy" salad bars in delis. This healthy meal delivery service starts as little as 20$ A DAY (that's 100 a week!)

The best part is, there is no shopping, preparing, cooking, and cleaning to do! It is all done for you!

Are we crazy? Maybe. Either way you cannot pass this up. Check it out, go to and click the box belowfor all details or to get started today! Organic and Diabetic options are available!

HIKE DAY in CENTRAL PARK

HIKING at the CRACK-OF-DAWN with
NYC ADVENTURE BOOT CAMP

By now the campers are used to the 5:30 am start time. Today was no different when we went on a 3 mile hike through Central Park. These outdoor boot campers were anxious to get a "break" today, or what they thought was to be a break. Boy were they all shocked at what a great workout hiking turned out to be.

The route is based on the path that Stacy's 5 year old son Nikos lead us through one Saturday afternoon on the hunt for "bears." At a few key spots today we had the ladies stop for some step ups and wall sits and of course pushups.

It is nice to get a break from the normal class that is held at 97th and 5th. But trust me, that is never a "normal class" by any means. The workouts are designed so that we never repeat the same circuit or exercises in the same week . But still, the girls were excited to leave their dumbbells and exercise mats at home for a change.

It is such a great thing that we have the hills, valleys and greenery right in our backyard so to speak. Today's most overheard comment: "I cant believe how many people are actually here working out (or otherwise) at this hour of the morning." The park is PACKED at that time.

Today's 2nd most overheard comment: "I am starving all of the time now, is that bad?" THIS IS GREAT. THIS is your metabolism working, finally, in your favor! Because it is the 2nd week of camp and for most their 8th consecutive workout in a row, their bodies are starting to feel the difference, a reap the rewards. My campers bodies are now fat burning machines.

The body is designed to be a fat burning machine, but through years of restriction dieting, yo-yo eating, eating crap and the wrong times (actually there really is no right time to eat crap) you have sent powerful signals to the body that it wont be getting food for a while. The body listens to your signals and therefore conserves whatever left over energy it has (ie stored fat) and doesn't ignite the fire otherwise known as your metabolism!!!. Do you get it??? The less you eat the less you burn!

You must eat to loose weight. Eating the right things at the right time is the last piece of the puzzle my friends. This session's campers are seeing great results with our home delivered healthy food program. A weeks worth of meals delivered right to your door....for about 20 dollars a DAY! Check out the link on our site (top left corner http://www.nycadventurebootcamp.com/ .

Stacy and I have the meals delivered to our houses as well. Listen, if it is good for your instructors, it is going to be great for you!