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.

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/

FITNESS Grocery Shopping

Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we'll leave that for another day. If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down. I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS.

Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members.

F: First Veggies Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great. Don't skimp on produce-aim to fill most of your cart here.

I: Is it Wheat? When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family. Always choose hearty wheat bread products-the more whole grain, the better.

T: Trim the Fat. In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram. Want to be lean? Then eat lean meats.

N: Never enter the Junk Food Aisle. Have a simple policy that has saved me from thousands of unnecessary calories. I don't walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright package is stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal. Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge around the store. Here's a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don't get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expander's.
Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow. The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they've always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy. Fat free dairy products are the way to go-you'll only lose unwanted pounds.

S: Stick with Water. Warning: mini lecture to follow. I'll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don't fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life. Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you. Are you ready to take your body from fat to fit? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call 917-822-3440 or visit NYC Adventure Boot Camp today to learn more about my fitness and fat loss programs that will quickly change your life. Want to upgrade your FITNESS shopping trips? Here are 3 additional tips:

Don't go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.

Make a list before you go to the store. You'll be able to think rationally at home before you're surrounded by tasty, FITNESS destroying foods.

Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money.

Weight Loss versus Fat Loss

When many of us are in pursuit of losing weight as a health and fitness goal, we often rely solely on the numbers of the scale to tell us how we are doing. Unfortunately, this is not always a healthy measure of success. Losing weight without a exercise regime can result in losing important muscle, which can have more dangerous effects in the long run. We will take a closer look at weight loss vs. fat loss, and what you can do to ensure that you’re losing weight in a healthy and safe way to make sure that you reach your Manhattan health and fitness goals.

Weight Loss Doesn’t Mean Fat Loss

When most of us say that we want to lose weight, what we really mean is that we want to reduce to amount of fat in our bodies to create a leaner silhouette. Most of us know that the fundamental principle of losing weight is that if we burn more calories than we consume, the result will be weight loss. But where is this weight coming from? Let’s take a closer look at how our bodies process the calories that we consume.

First, the body converts what we eat into energy, which in turn gives us the power to go about our daily lives. When we consume more calories than we burn, the resulting calories are converted into fat. On the other end of the scale, when we consume less calories than we burn, we lose weight but we also lose energy. Unfortunately, the weight loss doesn’t necessarily come from the fat, but the energy stores that are depleted are made up proteins and carbohydrates, which are found in muscles. This means that the muscles get smaller, the metabolism lowers, and once the body has adapted to the lower energy levels, the body will cease to continue losing weight.

The bottom line is that simply decreasing the amount of calories consumed may result in short term weight loss, but the weight won’t necessarily come from fat. Plus, if the calories are restricted too much, the body could even start storing fat as a preventative measure, because it doesn’t know when it will start receiving normal levels of calories again.

Getting Rid of Fat Instead of Muscle

So what’s the right procedure to get rid of the unwanted fat? The answer is simple – begin a nutrition and exercise program with NYC Adventure Boot Camp or Gemini Adventure Fitness. Your body still needs enough calories to keep your energy levels high, but you can eat a great deal more and keep your appetite satisfied with a healthy, balanced diet than you can with a diet full of junk or fast food. The other important factor is a balanced fitness routine comprising of both cardio and strength training. Both cardio and strength training are important for burning away fat and increasing muscle mass, not to mention increasing the metabolism.

Measure Your Body Fat

There are several ways of measuring your body fat, which is often a better gauge of your overall health than a scale. Calculate your Body Mass Index or have one of our health and fitness specialist calculate your body fat with a skin fold caliper or simply measure yourself with a tape measure and keep track of the results. The best way to gauge your body fat is to simply look in the mirror, take note of how your clothes fit, and most importantly, how you feel. Feeling great is really the best result of following a health and fitness program.

Call Stacy Papakostas at 917-822-3440 for a free consultation.

NYC ADVENTURE BOOT CAMP, not the typical fitness boot camp.

When you ask what NYC Adventure Boot Camp has to offer, the answer is we offer just about everything in terms of exercises. The fitness programs focus on total body conditioning and not just on specific body sections. You may find yourself jumping, running, dashing, walking, hiking or pushing for fitness. In other words, a typical fitness boot camp is not typical at all.

Here at NYC 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?


The unique quality of NYC Adventure Boot Camp is best defined by the expansive variety of exercises you'll complete during your 4 week boot camp. Each time you attend a session you'll find two things. First, you'll find a certified personal instructor who's qualified to teach intensive exercise programs.


Second, you'll find plenty of surprises at boot camps NYC Adventure Boot Camp. Participants love the fact they don't know exactly what they'll be doing from one session to the next. You may find yourself jumping rope one day and completing an obstacle course the next. Each session will involve a set of exercises that make your body work hard as you seek a higher level of fitness.
There's absolutely no time to get bored at boot camps NYC Adventure Boot Camp. If you've struggled to stay interested through a set of repetitions on fitness center equipment, you know that boredom is anathema to a good conditioning program. You have to stay mentally focused on your body in order to achieve the maximum results.


That's why instructors will say, "concentrate on your biceps", while doing curls with hand weights. Now think about focusing on pushing your body's muscles to do a varying round of exercises that include cardio and strength training. Your program will involve a varying class schedule that builds core stability, improves body functioning, enhances endurance, improves form, and expands cardio capacity.


Boot camp also incorporates a variety of exercise programs within the overall plan. For example, you will do some aerobic training, pilates exercises, a PAR course and short distance running. The glory of such a program is that no muscle in your body is left untouched so to speak. That's how such stunning results can be seen in just a few weeks.


Your fitness instructor is an expert who knows how to inspire people to reach for their fitness goals. The program is an adventure in exercise that produces outstanding results in a relatively short period of time. Your instructor makes sure you never remain on a plateau, because if you do, a new round of exercises will propel you to the next level of productivity.


Fitness boot camps have proven to be a good idea whose time has come. Many of the programs are offered in the early morning too so you can attend before going to work. Research has shown exercise to be a major factor in improving mental acuity, so you get both physical and mental benefits when you participate in an accelerated exercise program.


If you've had a hard time starting an exercise program, or are just plain bored with the one you are doing, then boot camps NYC offer alternatives perfect for your situation. You'll find yourself jumping for fitness and then jumping for joy.

Happy with the body you have...

Just as some people have to come to terms with the fact that they’ll always be of short stature, a lot of us also have to come to terms with the fact that we’ll never be a size zero. We all are in the same boat! Setting unrealistic goals in our fitness or diet routines can not only set us up for failure, but also a lack of self confidence and even depression. Even before starting on the path to a healthier life, it’s helpful to get focused on what you can achieve with the body you have. In this article, we’ll explore the pitfalls of comparing yourself to others, celebrity culture, and how you can get on the right track to making the most of what you have.

Here 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 sign up for a free consultation. We can discuss your goals and see if we are a good match. What are you waiting for?

Comparing Yourself to Others

It seems like it’s almost ingrained in women to compare ourselves with each other, whether it is with our friends, co-workers, or even strangers. We can always find something to admire in other women, whether it be their hair or waist size. The problem is that we don’t often take time to sit down in front of a mirror and discover what it is we like about ourselves. Sure, we know what we want to change, but when do we ever take the time to complement ourselves?

The most important thing to remember is that every body is different. Sure, there are plenty of women that are naturally thin, and others that have to fight tooth and nail to retain their size. Don’t get caught in the trap of focusing your energies on anyone’s body but your own. Manhattan fitness trainers can help motivate and support you, and most importantly, help you recognize your strength and improve your health! Nothing is more important than ones health!

Celebrity Culture

Celebrities are everywhere these days – of course we expect to see them in movies or on music channels, but now they’re on the covers of women’s magazines, starring in commercials, and don’t forget the thousands of internet pages dedicated to favorite stars. It’s hard not to admire them for what seems like a fantasy lifestyle, and on top of that, they often seem to be absolutely perfect.

Just like comparing yourself to your friends and others, comparing yourself to celebrities is a dangerous trap, and there are three reasons why. First of all, it truly takes a team to make a celebrity look good on the red carpet. Wardrobe consultants and hair and makeup assistants all work together to make the celebrity look her best. Second of all, it’s true that many celebrities work very hard to maintain their figures, but a lot more than we could ever have time for, sometimes as often as two or three hours a day. It’s a part of their job to look the best they can, so they can afford to take the time. Finally, there is a not so secret weapon that magazines use to make celebrities look their best – the air brush. This tool is used very often to manipulate pictures of celebrities for the cover of magazines to make them look perfect, when the reality is quite different. Do yourself a favor and keep these reasons in mind the next time you admire a celebrity on the cover of a magazine!

What Can You Do?

It’s all very well and good to say that we need to focus on our own bodies when setting out to achieve a fitness goal, but sometimes it’s beneficial to have a second opinion, and that’s where NYC Adventure Boot Camp can come in handy. A personal trainer can use his experience and training to do a full assessment of your body and help steer you towards a goal that will have you looking and feeling your best. Remember, our fitness trainers can help motivate and support you, and most importantly, help you recognize your strength and beauty!

Contact Stacy Papakostas at 917-822-3440 for a free consultation and visit our website for more information and upcoming camp schedules.

The Blame Game

Whose fault is it that you are out of shape?

The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.

The Secret Behind 'Before and After' Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you've been OK with it.

Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept. Here's how to transform your body in 3 steps:

Step One: Get Disturbed

You've heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

It's time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it's very hard to get where you want to go. Now that you're disturbed with the body you have, it's time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - "Suzy lost 25 lbs", "Janet lost 8 inches from his waist", "Jenny went from a size 18 to a size 6" .

Get a clear picture in your mind of what you'll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you ca n do right now.

Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.

I've helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.

What will you accept?

Please call 917-822-3440 for more information and Visit www.NYCAdventureBootCamp.com

NOW OFFERING DAY PASSES TO OUR BOOT CAMPS!
So you don't want to commit to our 4 week long program? Not a problem! Come join us for only $30 a session! Personal trainers charge anywhere from $60 to $200 an hour for a session. Get the fitness attention you've been longing for, get in shape, and meet some wonderful people at NYC Adventure Boot Camp for Women!!! Call 917.822.3440 or send an email to stacy@nycadventurebootcamp.com NO COMMITMENT NECESSARY!!! But I guarantee you will come back for more!!!

I also offer a boxing boot camp, please visit: http://www.GeminiAdventureFitness.com

Busy Woman's Fitness and Health

From the desk of Stacy Papakostas: Hi ladies, I am here with some more exciting and over the top fitness and healthy eating advice. So lets get to it!

What is a Crash Diet and Why is it Bad?
Crash diets are famous for promising unbelievable results with minimum effort in a short period of time, but what do they entail exactly? Most crash diets have a poor diet and questionable supplements in common. They usually involve drastically cutting back on the number of calories you consume during the day, and sometimes have complementary supplements which are nothing but diuretics. While practitioners may notice rapid weight loss at the beginning of such a diet, often the weight lost is nothing but water weight and if continued, will result in muscle loss as well.

When you follow an extremely low calorie diet, the first thing that happens is that your body uses up its stores of carbohydrate, also known as glycogen, as well as the water that is stored with it, in the liver and muscles. This is what prompts the weight loss in the beginning. Once these carbohydrates are used up, the body starts using proteins in the muscles for energy, which can leave you feeling tired and irritable.

Soon, the metabolism slows down, putting your body into a kind of starvation mode, because it doesn’t know when it will start receiving healthy nutrients again. Then, when you go back to your previous eating habits, you’re likely to not only put back on the weight you’ve lost, but add more pounds as well, because the metabolism is still too slow to keep up with the new intake of food.

Worst Case Scenarios
Those that put themselves of a constant cycle of crash dieting and eating poorly are doing a lot of damage to their bodies which could result in potentially life threatening illnesses. Due to their restrictive natures, crash diets could prevent you from eating healthy foods with nutrients that your body needs to function properly, such as iron, B12, potassium or sodium. These could lead to deficiencies that can cause other problems, like nerve and muscle functions and heart attacks. They also cause a great deal of problems for organs like the liver and kidneys, because without the proper nutrients, the organs can’t function properly. Finally, not getting enough calcium in the diet can lead to the development of osteoporosis, which makes bones brittle and more prone to fractures.

Eat a Balanced Diet for Better Results
If your trying for weight loss resist the temptation to follow a crash diet and look 20 for
healthier alternatives instead. Gradually change your eating habits and your proportion sizes so your metabolism won’t drop too quickly, and pair your new eating habits with a fitness routine, and you’ll be losing weight in no time. Think of your new good habits as a lifestyle change instead of a temporary diet.

You may not lose weight as quickly as a crash diet can promise, but you’ll be doing it in a much safer way and the weight is more likely to stay off.

DON'T MISS OUT! NYC ADVENTURE BOOT CAMP IS INDOORS FOR THE WINTER
& NEW WEST SIDE LOCATION ADDED!!!

Please feel free to contact me with any questions 212-426-4871 end visit my website www.nycadventurebootcamp.com

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 engraved. 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!

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.

Please visit our website http://www.nycadventure.com and call us at 212-426-4871.

A Bucket of Crabs

Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom.

Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid – they simply won't escape.

Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together...

Instinctively crabs pull each other down-literally.

When one crab breaks away from the pack, reaching its pincher toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.

People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it?

Do you have crabs in your life? A crab is...
• The person who discourages you from going to the gym
• The person who scoffs when you mention your weight loss goals
• The person who snickers when you choose salad over pizza
The crab mentality says "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.

Keep Crabs at Bay: When crabs come snapping, remember the following:
1.Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?

2.Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?

3.You hold the power: Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don't let a wimpy crab rob it from you.
Are you ready to make a positive change in your life? Don't wait any longer. Join the ranks of my successful clients-schedule your first workout today.

And don't let a single crab talk you out of it!

West Side Location Opening Up Soon, Ladies.

NYC Adventure Boot Camp Opens New Central Park West Location
Due to popular demand in New York City, NYC Adventure Boot Camp has opened a new location on the West Side of Central Park.

Stacy Papakostas, owner of New York City Adventure Boot Camp, an authorized Adventure Boot Camp, opens a new location on the West Side of Central Park to accommodate the needs of her enthusiastic campers.

The members and friends of NYC Adventure Boot Camp have been requesting
the new location for months and now the first camp will start on
February 9 through March 13, 2009.

The first camp in February will be at an Indoor location to accommodate for the cold weather.

Campers are already signing up and filling up the available spots for this new camp location. New campers are encouraged to sign up now before the class is full.

Camp costs are still as low as $309 for a month of Boot Camp classes. Campers may choose from 3 Day and 5 Day a Week options, as their schedule may permit.

The new West Side camps will start at 5:30 am and end at 6:30 am. A full hour of workout. Don't be surprised if you see a 3-5% reduction in your body fat over the four weeks!

NYC Adventure Boot Camp is a four week outdoor 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 has been an ECITS Certified Personal Trainer for over 8 years in Miami as well as New York City. She currently works 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. Her program is designed for each woman to effectively maximize time and effort, ie- less time, more results! 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
(212) 426-4871

5 Signs That You're Doing it Right

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.

Want a routine that incorporates everything you need to reach your fitness goals? Call or email today to set up a consultation and I'll show you how to get amazing results in less time than you think.

Visit http://www.nycadventurebootcamp.com or call 212-426-4871.