Setting Fitness and Health Goals

When most people start a new exercise program, they have an idea of what they want to accomplish. People start exercising for plenty of different reasons, from wanting to improve their overall health to meeting a specific goal. Knowing what you want to accomplish through your fitness routine can help you focus on your goal and have something to work towards. A great way to focus on what you want to achieve is to work with Stacy Papakostas, who can assess your current strengths and weaknesses and help you reach your goal. In this article, we’ll take a look at three tips to remember when setting your fitness goals.

Here at NYC Adventure Fitness & Gemini Adventure Fitness 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 free consultation. We can discuss your goals and see if we are a good match. What are you waiting for?

Be Realistic
“I want to lose twenty pounds before my high school reunion next month.” Unfortunately, setting a goal like this can be a recipe for failure. Sure, it can be done, but it will require a strict commitment to healthy eating and exercise every day for the next thirty days, and this could be asking too much of yourself. And then, what happens after the reunion? Will you set a new goal or go back to your bad habits?

Being realistic about the goals you want to reach and the time in which you want to achieve them is a big part of planning for success. Only having the one big goal at the end can make the path very difficult to follow, so try setting incremental goals along the way, and don’t be afraid to reward yourself when you’ve reached a smaller goal, like treating yourself to a session at the spa or that hunting trip you’ve been putting off. With the help of Stacy Papakostas, you can finally be consistent with your efforts, and be motivated to continue with your program!

Keep a Record
If you’re meeting with Stacy Papakostas two or three times a week, chances are that she is keeping a record of your progress, but if you’re meeting your personal trainer less frequently, you might see the benefits of keeping your own records. Don’t plan too far in advance, as you can’t predict how your body will improve over the long run, but try to plan in increments of eight weeks, by noting what you think you should be doing and then what you actually did. Stacy can help you can also keep track of your measurements, weight (although weighing yourself is not always a reliable method of measuring the amount of fat in your body), or your BMI.

Don’t be Afraid to Make New Goals
How many people do you know that are still trying to get off that last five pounds? It’s true, the closer you get to your goal, the harder it is to achieve it. But this isn’t just true of weight loss goals; whether your goal is to run a marathon or to be able to lift a certain amount of weight, our bodies tend to plateau and it can be difficult to push through to the next goal. Don’t beat yourself up if you’ve gotten to a place that seems insurmountable. It’s ok to move the flag back a little, if it helps you to push on. This is also a great time to evaluate where you are and if your goal is attainable. Talk with Stacy Papakostas, and make a new goal to help you continue on your path!

Stacy Papakostas has been an ECITS Certified Personal Trainer for over 8 years in Miami as well as New York City. She worked at the New York Health and Racquet Club in mid-town Manhattan developing a following of personal clients. Stacy currently holds certifications in Functional Body Weight Training, Sport Specific Exercise, Boxing and Kickboxing. She is committed to a lifetime of continuing education in the field of health and wellness. Her unique approach gives women the edge on self-defense techniques in addition to weight loss coaching and nutrition counseling. The foundation of Stacy’s practice as a fitness professional is built on encouraging positive thinking to boost self-esteem and a healthy body image.Contact Stacy Papakostas at (212) 426-4871 and please visit our website:

www.nycadventurebootcamp.com and www.geminiadventurefitness.com

NYC Adventure Boot Camp and Gemini Adventure Fitness, Helps You Get Back on Track!

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 and move on with the help of Manhattan fitness trainers. 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.

Here at NYC Adventure Boot Camp and Gemini Adventure Fitness 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 free consultation. We can discuss your goals and see if we are a good match. What are you waiting for?

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 desert 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. You may want to contact Stacy Papakostas to help keep you motivated and on track!

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.

Just like you shouldn’t overcompensate with your meals, you shouldn't overcompensate in your fitness trainers program, either. If you’re already following a balanced fitness trainers program, adding on to it can only push your body past its limits, which can leave you feeling sore, tired, and even cause injury.

NYC Adventure Boot Camp is a four week fitness program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. Whether you want to lose weight to fit into that special dress, shed the extra pounds from a pregnancy or just get fit before that special occasion, this is the program for you!

Stacy Papakostas also presents a two-week fitness boxing program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. Contact Stacy Papakostas 212-426-4871.

Balance in Your Fitness Program

For those that are only at the beginning of their path to better fitness with Gemini Adventure Fitness, the word “exercise” conjures up the image of endless hours running or pumping away on a stationary bike. While these exercises certainly have their merits, they are only a part of a balanced fitness program that incorporates several different disciplines.

Varying your fitness routine with elements of flexibility, cardio training and strength training will not only help you optimize the results but will also help keep you from being bored. In this article, we’ll take a closer look at these three important elements and how to get help in making your routine a balanced one.

Here at Gemini Adventure Fitness and NYC Adventure Boot Camp 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 free consultation. We can discuss your goals and see if we are a good match. What are you waiting for?

Cardio Training
Cardio training is often considered to be the cornerstone of any balanced workout. Any movement that gets our hearts pumping can be considered cardio training, from riding a bicycle to doing aerobics. The benefits of cardio is that they make the heart stronger, help burn fat and raise the metabolism so that you’re better able to burn up calories. Experts vary in their opinions of how often we should have cardio training, but most agree that about thirty minutes most days of the week is excellent, even if it’s cut up in ten minute increments. The most important part is getting the heart beating at your target heart rate for extended periods of time.

Strength Training
Strength training is an equally important part of a balanced fitness routine. Remember how cardio training helps raise the metabolism? Well, strength training can help in this area by keeping your muscle mass at a healthy rate. And if your goal is to lose weight, strength training in conjunction with cardio training is the best way to go, because the more muscle mass you have, the more calories you’ll burn over the course of a day. Not only will you be improving your muscles, but also your bones and joints.

Flexibility Training
Flexibility is also an important part of a balanced fitness in Manhattan program, whether it is simply a stretching routine at the beginning or end of a workout or a fuller experience such as yoga. Tired muscles are usually tight and restricted, and stretching can help to increase their flexibility and relieve tension. The benefits of including flexibility training in your fitness program are many, including better posture, protecting the joints and possibly avoiding injury, and even helping to prevent lower back pain.

How To Achieve Fitness with Stacy Papakostas
Newcomers to exercise might be scratching their heads and saying to themselves, “Okay, I know these things are important, but how do I find the right balance for me?” It’s true, everyone is different and your needs might be drastically different from someone else’s. A great place to start is to consult a professional of fitness in Manhattan. If you are looking for fitness, a personal trainer is ideal for newcomers and experts alike, because they are able to do a full assessment of your needs, medical concerns and goals and help you reach them in a balanced, safe way.

Stacy Papakostas has been an ECITS Certified Personal Trainer for over 8 years in Miami as well as New York City. She worked at the New York Health and Racquet Club in mid-town Manhattan developing a following of personal clients. Stacy currently holds certifications in Functional Body Weight Training, Sport Specific Exercise, Boxing and Kickboxing. She is committed to a lifetime of continuing education in the field of health and wellness. Her unique approach gives women the edge on self-defense techniques in addition to weight loss coaching and nutrition counseling. The foundation of Stacy’s practice as a fitness professional is built on encouraging positive thinking to boost self-esteem and a healthy body image.Contact Stacy Papakostas at (212) 426-4871

Stacy runs a 2-week fitness boxing intensive that proves fast results. And for those who are seeking a well balanced workout, Stacy also holds a 4-week fitness boot camp.

Visit:

http://www.geminiadventurefitness.com/ and http://www.nycadventurebootcamp.com/

Does the word excercise cause you to cringe?

If so, you are not alone! It is estimated that 75% of Americans get less than the recommended amount of exercise. Not only is exercise important for good health, it is also crucial when it comes to weight control. While you can lose weight without exercise, it is very difficult to keep the weight off without being physically active.

Here are some of the benefits of exercise:

• 
  
  Reduced risk of heart disease.


• 
  
  Improved blood cholesterol and triglyceride levels.


• 
  
  Improved heart functionReduced risk of osteoporosis.


• 
  
  Improved muscle mass (this is important for those people on a weight loss diet!)


• 
  
  Lowers blood pressure


• 
  
  Improves blood sugar control in diabetics.


• 
  
  Aides in stress managementEnhanced self-confidence and self-imageHelps to speed the metabolism.

How much exercise should you be doing?

The basic recommendations from American College of Sports Medicine and American Heart Association for healthy adults under age 65 are: Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week And Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Tips for incorporating exercise into your life.

I'm sure most of you city girls have very busy lives with work, family, social obligations, dating, etc. I bet the above recommendations can sound almost impossible. If you are trying to lose weight, do you really have 60 - 90 minutes a day 5 times a week to spend exercising?

Just tell your boss that you'll be needing 90 minutes each day to spend at the gym. I'm sure you will receive a lot of support (wrong!). So how can you increase your activity levels in a realistic manner?

1. Start by setting realistic goals, otherwise you'll feel overwhelmed and will only set yourself up for failure. If your current activity level is very low, your goal should be to increase it slowly. Maybe start out by walking 3 times a week for 20 minutes. Or get off the bus one stop earlier. Do not go to the gym telling yourself you will need to be on the treadmill for 60-90 minutes. You know what will happen ... you won't even go! Start with 15 minutes.Take the stairs instead of the elevator. Park your car in the far end of the shopping market parking lot. It all adds up - 5 minutes here, 10 minutes there.

2. Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule. So walk 10 minutes to work, walk an extra 15 blocks on the way to get your salad at lunch, take a 15 minute walk after dinner.Try to walk at a good pace.

3. Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days. This also helps to prevent boredom as well as injury. Take a spinning class one day and a brisk walk on your lunch hour the other day if you don't have time to get to the gym.

4. The gym isn't a necessity. It doesn't take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life. Just get out and walk! However if you do go to a gym, take advantage of the different machines and classes. Try a spinning class, a kickbox class or a body conditioning class. Yoga and pilates classes are great for toning and stretching, however they don't really count as aerobic exercise.

5. Put your exercise into your daily planner just like another appointment. Maybe it's easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.

6. Get your family and friends involved. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.Many of the above recommendations came from this link (ACSM)

Set some goals for this week:

1. How many times a week are you exercising on a daily basis?

2. If you are trying to lose weight, your ideal goal is at least 5 times a week for 60 minutes.

3. Think about several ways you can increase your activity and write these thoughts down.

4. Set specific goals, such as:-I will walk for 30 minutes on my lunch hour on Monday and Wednesday with my co-worker Mary-I will walk 30 minutes after dinner twice a week with my husband-I will take a kickbox class at my gym every Wednesday-I will walk Jack (my dog) briskly every day for 15 extra minutes.

Stacy PapakostasAdventure Boot Camp for Women

http://www.nycadventurebootcamp.com/

(212)426-4871

The Miracle Cure for Bad Habits: Excercise with NYC Adventure Boot Camp!

Even for those who go to boot camp, bad habits are hard to break and good habits are generally ignored. Fortunately, there is a way to use a good habit—exercise—to replace several old ones.

Trading one life improving good habit for many of your old sounds good, now, doesn't it?

Here at ABC Adventure Boot Camp 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 free consultation. We can discuss your goals and see if we are a good match. What are you waiting for?

Balancing Life With Exercise
Experts agree that the most effective way we as humans can change bad habits is to replace or override them with a good habit. In fact, without replacing a bad habit with a good one, a void is left where bad habits tend to creep back in. Exercise with NYC Adventure Boot Camp is the ideal replacement for many bad habits because it not only acts as its own reward system but it also takes the emphasis away from more harmful habits. The time you spend exercising takes time and attention away from bad habits and by default decreases them without consciously trying; let's take a look at a few examples:

By scheduling time for exercise, you are making a priority of you. This gives you time to reflect and de-stress as you improve overall health and ultimately self-image.

Exercise naturally helps control blood chemicals and hormones, which results in better mood and appetite control, along with lending numerous health benefits.

The time spent exercising is time that is not spent overindulging in food, sitting and being inactive, or taking part in a harmful bad habit like smoking. (Incidentally, studies have shown that just five minutes of exercise can decrease cravings and nicotine withdrawal symptoms).
Regular exercise requires self-discipline; self-discipline in anything generalizes and translates into increased self-discipline in another.

Exercise works as a refocusing agent; rather than dwell on your yearning to fall back into that bad habit, you become distracted by your exercise efforts.

Exercise is both its own reward and an effort worth rewarding. Humans thrive on rewards and positive reinforcement, so the rewards of exercise and the subsequent allowable rewards further promote the demise of bad habits.
Exercise with boot camp in Manhattan makes you feel better all around. Very simply, when you feel better you are more prepared to face difficult tasks (like breaking bad habits).

Enlisting Help
As mentioned, bad habits do not break easily; enlisting the support of friends and professionals, and pairing that with regular sessions at a gym can be of great help. The environment at boot camp is social (if you want it to be) and active. The atmosphere of like-minded success, particularly when paired with the attention and support of a personal trainer and/or exercise buddy, increases your chances of keeping the exercise habit and using it as a healthy, effective alternative to the bad habits you've longed to replace. And when it comes to a task as paramount as staying motivated to break bad habits, you can always use all the help you can get.

Stacy Papakostas has been an ECITS Certified Personal Trainer for over 8 years in Miami as well as New York City. She worked at the New York Health and Racquet Club in mid-town Manhattan developing a following of personal clients. Stacy currently holds certifications in Functional Body Weight Training, Sport Specific Exercise, Boxing and Kickboxing. She is committed to a lifetime of continuing education in the field of health and wellness. Her unique approach gives women the edge on self-defense techniques in addition to weight loss coaching and nutrition counseling. The foundation of Stacy’s practice as a fitness professional is built on encouraging positive thinking to boost self-esteem and a healthy body image.

Contact Stacy Papakostas at (212) 426-4871 and for our latest schedule please visit our website: www.NYCAdventureBootCamp.com

Stacy Papakostas presents a two-week fitness boxing program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals.

http://www.geminiadventurefitness.com/

Why Water is Crucial to Your Health

At NYC Adventure Boot camp we know that as many as seventy-five percent of Americans aren’t drinking enough water. As most of us learned in school, our bodies are made up of nearly seventy percent water, so doesn’t it seem natural that we need to stock up on this most important element? In this article, we’ll learn why staying hydrated is so important to your health, the dangers of not getting enough water, and what Stacy Papakostas suggests to incorporate drinking water into your healthy lifestyle.

At NYC Adventure Boot Camp 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, I am confident that I can help you achieve your goals! If you are interested in speaking with Stacy Papakostas, please sign up for a free consultation. We can discuss your goals and see if we are a good match. What are you waiting for?

Why we need water.
Our bodies are nearly two-thirds water; it’s in our blood, muscles, brains and even bones. This water plays a very important part of keeping our bodies healthy. It helps the body absorb nutrients and vitamins, helps digestion, detoxifies the liver and kidneys, carries away waste, helps the blood circulate, and many other important jobs. But the level of water in our bodies doesn’t stay the same; we lose water through urination, sweating, and even respiration. At NYC Adventure Boot Camp, Stacy stresses that this is why it is so important to replace the water that we’ve lost.

Dangerous dehydration
Many of us wait until we’re thirsty to start drinking water, but our bodies are dehydrated long before we have the sensation of thirst. We all need to replenish the water level of our bodies over the course of the day, and this is especially important the more active we are. If we’re not drinking enough water, we can experience signs of mild dehydration like joint, muscle, or lower back pain, headaches or constipation. Another clue that you’re not getting enough water is urine that is yellow or amber in color accompanied by a strong odor. Because water helps keep the blood flowing smoothly, the blood can actually become thicker without enough water, leaving us feeling tired. These problems can only get worse over time and can cause complications with the liver and kidneys.

How to get enough water
Stacy suggests that the best way to estimate the amount of water you should drink over the course of a day is to divide your body weight in pounds in half. This number is how many ounces of water you should be drinking in a day. For example, if you weigh 150 pounds, you should be consuming 75 ounces of water a day. You can count on about twenty percent of your water intake to come from your food, so that leaves sixty ounces of water, or around eight glasses of water a day.

We understand that it can be difficult in the beginning to get used to drinking eight glasses of water a day if you haven’t been following this rule, but you can get your water from a variety of sources. Although the caffeine in your morning coffee is a diuretic, which can leave your body feeling like it has consumed more water than it has, your body has likely compensated for this daily dose of caffeine.

Just don’t make the mistake of replacing your entire water intake with coffee! You can also get your water from fruit or vegetable juices (as long as the juice indicates that it is 100 percent natural and not loaded up with sugar!) or flavored or sports drinks, as long as you keep an eye on the extra calorie intake. You can also get in the habit of carrying a small bottle of water with you on the go.

One other note on how much water you drink – there is such a thing as drinking too much water! Never attempt to drink all of your daily water intake in one sitting, and don’t try to overcompensate when you feel you need to catch up. Drinking too much water can result in a disorder called hyponatremia, which literally means “low sodium.” This can happen when too much water is consumed, which in turn overwhelms the kidneys that can’t process the water fast enough, forcing the sodium levels to drop. This can lead to seizures and even death. If you are interested in getting healthy contact Stacy Papakostas at NYC Adventure Boot Camp at phone number 917-822-3440.

Preventing Disease

"We’ve yet to find a disease where exercise isn’t helpful,” says Miriam Nelson, P.H.D. from Tufts University. Thanks to advances in medical research, we know now that following a healthy diet and fitness routine can not only slow the effects of disease, but can also help prevent their ever developing. Exercise can help with many of the most common diseases found in America today, from diabetes to chronic illnesses. In this article, we’ll take a look at how a Manhattan fitness trainer can help you lead a healthy lifestyle and prevent disease to ensure a long and healthy life.

At NYC Adventure Boot Camp 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 visit our website for more information and for a free consultation. We can discuss your goals and see if we are a good match. What are you waiting for? If you prefer you can contact us by phone (212) 426-4871.

Exercising as we age
Two major health concerns as we age are heart disease and osteoporosis. Both of these diseases can greatly reduce the quality of life as we age and can even lead to death. Thanks to advances in the medical field, we know today that the risk of developing these diseases can be greatly reduced only by leading an active lifestyle and even their progress can be slowed down. Researchers have discovered that exercise helps the heart in lots of different ways. It strengthens the heart – it is a muscle, after all; increases good cholesterol, or HDL's; decreases bad cholesterol, or LDL's; helps the heart work more efficiently; the list goes on. Even better is that a Manhattan fitness trainer can help you safely and effectively workout your heart to prevent disease and improve your quality of life!

Osteoporosis affects nearly ten million Americans, of which at least eight million are women, while tens of millions of Americans are at risk to develop this disease. Literally meaning “porous bones,” osteoporosis is a disease in which the bones become brittle and easily fractured. But just like with the heart, exercise can help improve the density of the bones, making them strong and resistant to fractures. Women of all ages are encouraged to include calcium in their diets and to exercise in order to keep the bone density strong, which will help prevent the disease from even developing.

Obesity and Diabetes
In America, obesity can now be seen as an epidemic. According to the United States Department of Health and Human Services, an estimated 61 percent of adults in America could be classified as obese in 1999, and the numbers have only climbed since then. The worst part is that obesity can only lead to literally dozens of other health issues, not the least of which is Type II Diabetes. Today, at least 17 million Americans are suffering from diabetes, but researchers are proving that exercise as well as diet can help control this disease, not to mention help prevent it. A Manhattan fitness trainer can help you lose weight and help you improve blood sugar and cholesterol levels, reduce blood pressure and even increase insulin sensitivity.

Getting on the Right Path
Knowing that you want to improve your lifestyle in order to lead a longer, healthier life is a great first step, but many of us don’t know what to do next. Working with a Manhattan fitness trainer is a perfect option for those that want to create a balanced fitness routine to help reach their goals, whether they are to lose weight, increase bone density or make their hearts healthier. Not only will a Manhattan fitness trainer give you a full assessment and take into account any medical concerns you have at the beginning, but will be there with you every step of the way to make sure you are working out safely and efficiently towards your goal.