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 .

Got Excuses??

Watch this 1 minute video if you think you are having trouble starting up your exercise routine.

Walking for Fitness: FACT or FICTION?

You know that exercise promotes better health. Your doctor tells you to get more exercise. The government puts out official exercise recommendations for you to follow. And I'm always ranting about the importance of regular exercise. So you go on a walk and then pat yourself on the back. Exercise accomplished-right?

This begs the question: Can you get fit by walking?A research team at the University of Alberta took this question on in a detailed study. They compared a group that took part in a walking program with a group that did a traditional fitness routine at moderate intensity. The results? The fitness level of the walkers was significantly lower than those who did traditional exercise at moderate intensity.

Here is what the lead researcher, Dr. Vicki Harber, had to say:"Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity."Harber went on to say that, "You've go to do MORE than light exercise and move towards the inclusion of regular moderate activity, and don't be shy to interject an occasional period of time at the vigorous level."

Hmmm, so walking for exercise WON'T give you the health benefits that more challenging exercise delivers. What does this mean for your walking routine? Is there any place in fitness for walking?

What walking can do for you...Don't get me wrong-there is a place for walking in fitness. If you are brand new to exercise then walking is the first activity that you'll need to master. Walking is a wonderful activity for you if your body is overweight, under conditioned and simply unaccustomed to moving much. Look at walking as a stepping stone to fitness. It transitions you from the couch to the gym. Walking is just a notch above not moving-you'll burn a few calories and warm up unused muscles.

The problem comes when your exercise routine begins and ends with walking. You see, like the study above pointed out, walking just won't deliver results. Your body is so efficient in its ability to adapt that you have to increase your exercise intensity in order to see results. Beyond walking...Once you have mastered brisk walking, you are ready for a new challenge, namely, resistance training. If you haven't tried resistance training then it may sound a little scary. Isn't resistance training just a fancy word for 'lifting weights'? And don't you have to be an athlete to lift weights?

I understand your reservations about beginning a resistance training program, however the facts are undeniable-in order to achieve substantial health and fitness results you must use resistance training. Besides, you will soon find resistance training to be quite enjoyable and not something exclusive to athletes.

What are the benefits of Resistance Training? Just to name a few...
· Increase in muscle strength and tone
· Increase in metabolism (this means extra fat burning)
· Increase in bone density
· Injury prevention
· Improved posture
· Improved health (lowered blood pressure and cholesterol; lowers your risk for adult-onset diabetes, heart disease and certain cancers)
· Improved mood and self esteem

Wow-that's an impressive list of benefits. Resistance training is simply the way to go when you want to get fit. Couple a resistance training program with a challenging cardiovascular routine and you will be well on your way to achieving all of your fitness goals. If you aren't seeing results with your current exercise program then it is time to give me a call.

THE REAL HOUSWIVES OF ORANGE COUNTY are doing it too!

It seems like everywhere you go these days you are hearing about the hottest new trend in women's weight loss - BOOT CAMP. Currently 3 of the women on the reality show "The Real Housewives of Orange County" are enrolled in Adventure Boot Camp in California. WATCH A CLIP HERE>>>> And yes, this is the SAME Adventure Boot Camp program that is available to the women of NYC.

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Check out the show on Bravo to see these women workout and loose the lbs. OR you can come and experience it for yourself starting January 7th! (The only difference between their program and ours... we are indoors b/c unfortunately this isn't sunny California:)

USE YOUR IPOD TO GET IN SHAPE

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NUTRITION LABELS REVEALED

Eat smart with these 7 pointers

If you are like most people then you probably glance at the Nutrition Facts label on foods once in a while. Maybe you check for the number of calories or fat grams that an item contains, or maybe you are watching something specific - like your sodium intake.

Whatever the case, it has been proven that those who pay attention to the Nutrition Facts label end up eating healthier.The more familiar you are with the Nutritional Facts label, the more likely you will be fit and healthy.Each Nutritional Facts label has been designed to quickly and efficiently give you all of the important facts about a food item. You just need to know what you are looking for. Read on as we break down the Nutritional Facts label into 7 important facts.


Fact #1: Serving Size This small detail skews the entire label if you don't read it closely. An item may seem like it is only one serving, but the Nutritional Facts label will consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories. Pay close attention to what makes a serving.

Fact #2: Calories Most people don't have the time to count every calorie that they put in their mouth - this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake. Steer clear of high calorie items - especially in the form of snack foods.

Fact #3: Fat By now you have undoubtedly heard that all fats were not created equal. Here is a quick 1-2-3 breakdown.
Limit your intake of Saturated Fats - this deadly fat contributes to heart disease.
Avoid Trans Fats at all costs - not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one).
Focus on eating monounsaturated and polyunsaturated fats - these don't raise LDL cholesterol and can even help lower blood cholesterol.
As you decide what food to include in your diet, keep your eye on the type and amount of fat included in each item. Remember, all fats were not created equal.

Fact #4: Carbohydrate Though zero carb diets are losing their momentum, you may have been influenced by the idea that all carbohydrates will make you fat. That is simply not true. It is true, however that some carbohydrates are healthier than others. In fact, medical experts think that excess consumption of refined carbohydrates (such as soda pop, white rice, and white flour) are one of the reasons behind the rise of obesity we see today.Choose fibrous, complex carbohydrates over sugary, simple carbohydrates.

Fact #5: Protein The fact stands that most of us are getting plenty of protein in our diet. The problem arises when we examine the source of this protein. Meats and dairy products that are high full of fat may be filled with protein, but they aren't the healthiest form of protein. Choose protein from lean meats, dry beans, poultry, and low fat/fat free dairy products.

Fact #6: The Good Stuff Directly beneath the protein count on the Nutritional Facts label you will see the percent daily value of Vitamin A, Vitamin C, Calcium and Iron that the food item contains. These numbers are easily overlooked, but hold great importance to your overall health. The more nutrient-rich food items provide you with the greatest benefit per calorie. Compare food brands and choose the most nutrient-rich option.

Fact #7: Evaluate Your Lifestyle Now that you understand the Nutritional Facts label on your food, you may still have questions about how to change your fitness level. Eating right is just one part of the equation in your quest for a healthy, fit body. Exercise is vastly important as well, and happens to be my specialty. If you have questions about how you can get into the best shape of your life, please contact me today.


Call or email me today to get started on an exercise program that will greatly improve the way you look and feel.

Fast Food Tip

Thanksgiving is a time when we gather to give thanks and to pass the gravy. Here's a fun way to make that gravy a little less fattening: Place an ice cube in the gravy and watch as excess fat sticks to it. Now throw out the fat laden ice and enjoy your lightened gravy!

QUICK 2 WEEK SLASH-THE-FAT SESSION

LOOSE THE WEIGHT BEFORE YOU EVEN GAIN IT

If you ever thought about joining the class and decided 4 weeks was too much of a commitment...then this is the program for you. If you ever wished there was a way to loose the weight before you gained it at Thanksgiving/Christmas/
Hanukkah time...then this is the program for you. If you cant find the motivation to go to the gym alone and stay for longer then 20 minutes...then this is the program for you.

Just like our world famous 4 week boot camp, this short 2 week session is jam packed with a new approach to exercise....FUN. In an all female atmosphere you will run obstacles, perform relays, play fun games, perform resistance exercises, do yoga/pilates and much more.

And YES, you can drop one dress size in 2 weeks! Jump start your fall weight loss routine today. MORE INFO>>>>>

How not to Gain the 10lbs Between Thanksgiving and X-Mass/Hanukkah

We all know about this time of year. First Comes Halloween then before you know it you are sucked into the time warp that is the FATTEST TIME OF THE YEAR (Thanksgiving to X-Mas/Hanukkah).

Holiday parties, family gatherings, food gifts like chocolate cookies and cakes all have a way of making us pack on those pounds. WHAT IS THE SOLUTION?

Goodies in the office: when you receive a gift in the form of food, say thank you and as soon as that person has turned their back GIVE IT AWAY. Out of site out of mind. A recent study showed that a person ate 60% less chocolates if the box was placed 7 feet away from your desk vs. right on the desk. My advice get rid of it altogether so you wont even be tempted.

Family Dinners: The best thing you can do to prevent overeating is to decide before hand that you will choose healthy items. Do not go on an empty stomach and be sure to drink water (not soda or juice) the entire time. Eat the greens and veggies FIRST before putting other more fattening items on the plate.

Office Parties with Hors d'oeuvres: Drink at least 2 glasses of water and eat a healthy meal before you go the party. With a hydrated system and a full stomach you will be less likely to chomp down on those calorie laden snacks.

Keep up with a Regular Exercise Routine: All of our routines change during the holidays, that goes without saying. But one routine that must remain a constant is your exercise program. Adventure Boot Camp has the perfect answer for you: 2 week Pre-Holiday Boot Camp blast! This boot camp is half the time commitment of the regular boot camp and in addition half the price! Why not feel good about yourself before and during the eating marathon that is the holidays and JOIN BOOT CAMP. And yes, you can drop one dress size in 2 weeks!

Special 2 week Boot Camps begin 11/5 & 12/3, join today!

HOW to GET FAT Eating Subway Sandwiches

You've probably heard of Jared Fogle - he's the guy that lost over 200 pounds by only eating at Subway. His amazing story captured the attention of people all around the world. Here it is in a nutshell:

It all started March of 1998 when Jared was a college student with a problem. His weight had skyrocketed to 425 pounds. Now that's a lot of weight for anyone to handle, let alone a busy college student. So Jared made the decision to change his life.

He knew the weight would come off with the help of a healthy, lowfat diet. Luckily for him there was a Subway restaurant located near his apartment. His plan was brilliant in its simplicity. Everyday he ate the same thing:

Breakfast - coffee
Lunch - "I ate the 6-inch turkey, tons of vegetables, including hot peppers and a bit of spicy mustard." He left off the mayonnaise and cheese and had a bag of Baked Lays® potato chips and a diet soft drink
Dinner - Footlong veggie sub - again no mayonnaise or cheese.

I'm sure you know the rest of the story. The Subway diet, along with exercise, got Jared to shed the extra weight until he was a lean 190 pounds (the guy is 6'2"), and he became a spokesperson for Subway, sharing his story and inspiring millions of people.

Subway then became synonymous with healthy eating.

Ever look at a Subway napkin? It lists 7 of their sandwiches that have 6 grams of fat or less. Then at the bottom it shows you an alternative. The Big Mac and the Whopper, burgers that hold 31 and 40 grams of fat, respectively.

Wow, Subway is much healthier, right? Well, yes and no. First read the small print. The 7 sandwiches with 6 grams of fat or less are calculated with only bread, veggies and meat. So if you take your sandwich with cheese, mayonnaise, and oil (and really, other than Jared, who doesn't?) then you need to recalculate the numbers. Here, I'll do it for you, using a 6" Roasted Chicken Breast sandwich as an example.

FOOD ITEM
6" Sandwich (bread, veggies and meat): 6g fat, 342 calories

Cheddar Cheese (2 slices): 5, 60
1 Tbl Mayonnaise: 12, 110

1 Tbl Oil: 15, 135

Totals: 38g FAT 647 Calories

Lets not forget the tempting side items that are so often picked up in the Subway line:

FOOD ITEM

Wild Rice with Chicken Soup: 11g fat, 210 calories

1oz Bag of SunChips: 6, 140

Chocolate Chip Cookie: 10, 210

Totals: 27g FAT 560 Calories

And just like that your 'healthy' Subway sandwich grew into a meal with fat and calorie totals that rival a Big Mac meal. Now I know you probably don't get all of the extras when you visit Subway but, quite frankly, that isn't the point. The point is that there is danger in classifying any restaurant as 'healthy'.

The truth is that you could gain weight eating anywhere, just like you could lose weight eating anywhere. It all comes down to maintaining a balanced diet with a reasonable calorie and fat intake.

Jared lost weight by drastically cutting calories and fat from his diet and by starting an exercise program. You too could do this at Subway or any other restaurant. But eating at Subway does not mean that you will walk out leaner and healthier. It all comes down to choices. Everyday you make choices that directly affect your weight and your health. Should you get mayonnaise on your sandwich? What harm will one cookie do? Will skipping your workout today really make a difference? You get to decide.

At some point we all reach a breaking point. For Jared it was hitting 425 pounds. For you it may be when you have to buy the next size up. Or when you find your body riddled with aches and pains. Or when you're shocked by the number on the scale. Sooner or later you will decide that you are worth it. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results. I am are here to help you do just that.

Call or email me today to get started on an exercise program that will change your body and your life...just like Jared.