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Busy Woman's Health & Fitness27 June, 2022

FIT TIPS, TRICKS and SECRETS

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Specializing in NYC's Women's Fitness
Call or email today and let’s get started on your fitness journey!

Committed to your success,

Stacy Papakostas,
NYC Adventure Boot Camp for Women
www.NYCAdventureBootCamp.com
(917)822-3440

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Oh by the way...The best compliment we receive is a referral from our clients. Personal introductions allow me to focus my time and energy where it belongs - working for you rather than looking for you. With that in mind, please do not keep us a secret. Your valued assistance helps me to help you, your family, friends and business associates.



If you are in New York City and interested in joining our all woman’s boot camp or Fitness Boxing Classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!


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Please check out the calendar​ to reserve your spot. Can't wait to see you all at our upcoming camps. Let's make it the best session yet.


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Create Your Own Boot Camp! Can't find a time or location that suits you? Have a group that you want to share a private, custom tailored boot camp with? No problem, we will bring boot camp to you! You get the group together (minimum of six) and let us know what days, times, and location you would like your boot camp to take place and leave the rest to us. We will work with your group to design a plan that works best for you.




Private Personal Training. Programs are designed to meet your specific goals whether it be weight loss, muscle gain, toning, strengthening, flexibility, balance, etc. We are committed to seeing every client accomplish their health and fitness goals and we are there to keep you motivated and determined along the way. We bring our training programs to your house, gym, or outdoor park. Work Hard! Look Right!




Gift Certificates. Give the gift of Health, Fitness & Fun. Having a strong, fit, youthful, and energetic body is priceless. Give someone you love the gift that keeps on giving. You can change someone's life by giving them a new body they can be proud of and confident in. Gift certificates are available in dollar amounts or you can purchase a complete service.

I suggest you get your mind ready, your food cabinet stacked up with the right foods, get your sneakers out and get your body moving with NYC Adventure Boot Camp.

Our Boot Camp program is designed to challenge your strength and endurance while burning lots of calories. The workouts are quick and fun! I guaranteed you will see the changes necessary to get you into those clothes you love so much in no time at all.
flat abs

Here’s how to make your tummy shrink…

1. Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want shrink your stomach. Anything less than this won’t make a large enough impact on your progress.

2. Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when your workouts are effective.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air, but it does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.

3. Eat a clean diet. Diet is a big stumbling block for most people. If your diet is out of control, then your stomach will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.

Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

Do you want to flatten and shrink your tummy once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.

See me for fat-blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition.

Call or email me today to get started. Let’s do this!

Sleep Your Way Fit

If you’re not getting adequate rest (close to 8 hours each night) then you’re more likely to be hungry, overeat, and put on fat.

How does this work? Something like this…

If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shape up.

Fast & Creamy Chicken Soup

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 5

1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped

Instructions

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

4. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

4. Bring to a boil.

5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition
One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

News
Stacy Papakostas

NYCAdventure Boot Camp for Women

Central Park

917-822-3440



LADIES OF ADVENTURE BOOT CAMP SPEAK....

"I ABSOLUTELY LOVE bootcamp. The workouts are fun which is great b/c I am one of those people who needs a coach to kick my arse in gear. Stacy is really supportive and motivating. I had no idea when I was signing up for this just exactly what I was going to get from it. I can already start to see the benefits." -Danielle

"Bootcamp was great! It was a lot of fun to do the circuits in teams. I've actually found it pretty easy to get up, bootcamp feels more like fun than work (except for the sore muscles!)" -Elizabeth

"After starting Adventure Boot Camp I do not feel as fatigued as I usually did before beginning the sessions. I go out for long walks now and my husband has to struggle to keep up with me! I actually wake up at 4 am without an alarm ready to go to camp (insane, I know, who would of thought!)" -Marisol

FIT TIPS:

When you are on the treadmill don’t hold on. If you hold on while walking or jogging, it decreases the intensity, which decreases your calorie burn by up to 24 percent.

NYC ADVENTURE BOOT CAMP

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Visit www.nycadventurebootcamp.com for complete calendar.  

 

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