Becky's Fitness Blog » Ask Becky

10 Minute at Home Boot Camp Workout – Burpees superset with Jump Squats

Becky — Mon, 07 Jun 2010 21:04:22 +0000

Boot Camp style workouts are very much the craze in the fitness industry right now. This is because they are a great way to burn lots of calories in a short period of time. They are easy to fit into a busy schedule, and can be done practically anywhere with very little equipment. Boot Camp workouts are extremely efficient as you can work your whole body in a short period of time with extreme intensity. They also avoid boredom as every workout and each exercise is different. Boot Camp style workouts combine a series of calisthenics like jumping jacks, crunches, pushups, and other body weight exercises. You work your heart and muscles by going from one exercise to another with no rest (just like super setting your exercises). They also provide a person with a great way to combine cardiovascular training with strength training. In Boot Camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy. Your workout will be as challenging as you want it to be- work hard and work strong!

Time efficient workouts can help a busy person attain a healthy lifestyle. An hour is often a large commitment that many people cannot make to fitness. It is my personal belief that any exercise is better than no exercise…and I always advocate if you do not have one solid hour to dedicate to a workout- then get in 10, 20 or 30 minutes! Whatever time you have!

For this 10 minute Boot Camp workout, I have developed a superset with two of my favorite moves- to help strengthen your entire body and get your heart rate pumping! Perform this routine in the morning before you leave for work, then try to sneak in some cardio throughout the day, whether it’s taking the stairs to your office, walking to work, whatever! You will see results in no time!

Be sure to change up your routines and not work the same muscle groups on consecutive days. Do what you can when you start. This workout was not meant to be easy. Also be sure to warm up and stretch out before you begin. This is a total body workout that is meant to be challenging. Try to make your movements continuous and exert maximum effort. Drink water as needed. Good luck and have fun!!!

BURPEES SUPERSET WITH SQUAT JUMPS
Perform 10 reps of the exercise described below to complete one set. Rest 1 – 2 minutes in between sets; perform 3-4 sets depending on your fitness level.

Start position: Stand with your feet together and your arms at your sides. Crouch down into a deep squat position with your legs together, palms on the ground and hands slightly wider than shoulder width apart. In an explosive movement jump/shoot both legs backward into a push up / plank position. Keep your abs tight and back flat. Bend your elbows and lower down into a push up. After you push up into plank position, then jump both knees back into your chest to return to the deep squat position. From there, leap straight up into the air, striving for maximum height. Perform all four movements in fast succession to complete one repetition.

VIDEO DEMO:

For more Boot Camp Workouts check out
Becky’s Fitness Company

PLEASE CONSULT WITH YOUR DOCTOR PRIOR TO STARTING THIS OR ANY EXERCISE PROGRAM

Fitness for Women: How to get rid of back fat – conquering excess weight around the bra line, and rolls on the back

Becky — Tue, 01 Jun 2010 14:16:24 +0000

First and most important, understand that a person cannot decide they do not like fat on a particular part of their body and then go ahead and begin an exercise plan with the goal of SPOT REDUCING. That is not how it works. When a person wants to address problem areas, they must remember that visible fat, and excess weight is a signal from nature that something has to change in your life, whether it’s eating cleaner, exercising more or both! Poor diets and lack of exercise will result in excess visible fat that makes us feel self conscious and sluggish. Adding strength training, regular cardio and cleaning up the foods you consume will make a big difference in a short amount of time. Too many people are missing one of those three factors in their fitness regimen which results in unwanted body fat! In all areas! As you start to incorporate better food choices, and begin to exercise, you will lose weight in all the areas you need to! Why start a fitness plan with the goal of fixing one problem area? Shouldn’t you want to look and feel good all over?

Nevertheless, to get rid of body fat in your upper and/or lower back region and eliminate cellulite, I suggest you do 3-4 days of cardio 30 minutes in duration, clean up your diet, paying good attention to your intake of sodium, and ensure you start on a strength training program that may emphasize your core region. You should strength train 3 x per week for 30 minutes. Your reps should be 12-15 for 3 sets. Keep in mind this routine will eliminate fat ALL OVER YOUR BODY – not just your trouble zones! This schedule is great and versatile, because the strength and cardio workouts can be done on the same day, or broken up into 6 separate 30 minute workouts, with one full day of rest! Remember start slow and finish strong! Any new change in your life must take place gradually to last!

As Always,
Stay Focused Until the Miracle Happens!
Becky
www.BeckysFitnessCompany.com

Healthy Tasty Turkey Burgers – perfect for your Memorial Day BBQ

Becky — Mon, 17 May 2010 20:46:17 +0000

Healthy Tasty Turkey Burgers – perfect for your Memorial Day BBQ

Memorial Day is quickly approaching! The official start to summer and barbeque season! Too hot to cook? Hosting a party or attending a pot luck barbeque? Want to serve something tasty and healthy? These turkey burgers will surely be a hit with your guests and they are great to freeze for those days you just don’t feel like cooking! Quick, easy, yummy and good for you!

Summer is a time for food, friends and relaxation. There is no reason you can’t be health conscious and enjoy at the same time! Healthy food is not only good for you – but with a little imagination it can taste great too!
Turkey burgers are a popular alternative to beef burgers, they are low in fat, grill well, but can tend to be bland. This recipe below is juicy, tasty and is fantastic with a slice of cheddar cheese! The burgers go great on top of salads or on a whole grain bun (be sure to load up the veggies too!).
Becky’s Healthy Tasty Turkey Burgers:
1 1/4 pounds extra lean ground turkey
1 cup salsa
1/2 cup chopped shallots
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon chipotle-flavored hot sauce
2 tablespoons ground cumin
Dash of salt and ground black pepper
Fresh slices of cheddar cheese (optional)
Mix ground turkey, 3/4 cup salsa, shallots, cilantro, 2 tablespoons oil, hot sauce, cumin, salt, and pepper in large bowl. Shape turkey mixture into four – six 3 1/2- to 4-inch-diameter patties.
Place burgers in grill pan on barbeque over medium flame and cook for approximately 3-5 minutes per side – depending on the size of your burger. A grill pan is necessary as the burger may be too soft to place directly on the grill. Or in the alternative, you can heat a large nonstick skillet over medium-high heat and coat pan with non stick cooking spray. Add burgers; cook until brown, about 3 minutes per side. Reduce heat to low. Sauté until burgers are cooked through, about 4-6 minutes, turning occasionally (Time frame depends on the size of your burgers).
Serve burgers over large tossed salad or on a whole grain bun topped with remaining salsa! Enjoy!!! Feel free to leave your comments!

As always, stay focused until the miracle happens!
To Your Success and Health!
Becky
www.BeckysFitnessCompany.com

So you want to learn how to run?

Becky — Mon, 10 May 2010 20:05:05 +0000

Before I even begin- I want o make it clear that running is great cardiovascular exercise. It is good for your heart, lungs and whole body. However, running is NOT the only form of exercise that will aid in weight loss- and in order to be in the best shape possible, your routine should include a hybrid of exercise forms that include cardio, flexibility training, strength training and socializing. I preface my article with that statement as many people think running is easy- you put on sneakers, go outside or get on a treadmill and move your feet at a fast pace. Anyone who has tried it – knows that simply is not true.

OK- so you want to learn how to run! We all had to start somewhere- even me. As a young girl I trained countless hours and ran hundreds of miles. Law school, marriage and life interfered and I fell out of shape by my twenties. My first jaunt back on the treadmill after a long hiatus left me breathless and frustrated after 45 seconds. So I KNOW how you feel. Follow the tips below to help get you on track to learn the proper breathing skills, pace setting skills and to help ultimately increase your physical fitness to a point where you can run a mile or more!

Week ONE AND TWO: Start off SLOW! Plan for two training sessions of running each week. Schedule them in as though they were non cancellable business meetings. These will be short easy paced walk to runs about 30 minutes. I want you to warm up at a brisk walk for 5 minutes and stretch (about 5 minutes). Return to your brisk walk for 1 minute; then gradually increase your speed to a light jog until you start to feel yourself get tired. Slow down and walk until you recover, catch your breath and have the energy to increase your output to a light jog again. Repeat this cycle for 20 minutes. Then return to your brisk walk for 5 minutes; and stretch for 5 minutes. This is a 30 minute workout.

Please note a light jog is a pace where you can still talk although not comfortably.
While jogging, I want you to focus on your breathing; breathe in and out slowly and try to set a comfortable pace for yourself, where you feel you can continue moving for an extended amount of time. If you run too fast – you will run out of breath and have to walk. Run slower until your fitness level increases.
Also- I want you to jog ONLY for the amount of time that you have the energy to jog! This could mean you jog 30 seconds and walk 1 minute. That is OK! Week 2 you will increase your jogging times from week 1!!!!

Week THREE AND FOUR: Time to pick up the pace. You have now been training for two weeks- I want you to warm up with a brisk walk for 5 minutes, stretch and then have a goal of reaching 5 minutes of a light jog consecutively. You will use your 20 minutes of walk to jog time to try and accomplish this. You can achieve your 5 minutes of consecutive jogging at any point in your 20 minutes of walk to jog time.

Week FIVE AND SIX: Time to get serious. You are going for a non stop 10 minute jog. At this point, the challenge is mostly mental. You should understand your breathing patterns better, and know how to pace your speed so as not to run out of energy too soon. Work it, focus, KNOW that you CAN do it and you WILL do it. Mind over Body; push beyond your comfort zone, pace yourself and go for the 10 minutes. Again, use your 20 minutes of walk to jog time to get to the 10 minute goal.

Week SEVEN AND EIGHT: Now you can increase your jogging time and speed as you feel comfortable. You have learned how to control your mind, you have strengthened your body, have fun!

NOTE: I have only assigned two days of running per week, as I would like you to include strength training days, and flexibility training in your routine. Continue the following plan until you are able to run 30 minutes consecutively without stopping. As always, the fuel you put in your body will affect your training so eat clean! Good luck, have fun and train hard!

As always,

Stay focused Until the Miracle Happens!

Becky

www.BeckysFitnessCompany.com

The Best Foods for Health, Wellness and Weight Loss

Becky — Tue, 04 May 2010 16:58:29 +0000

By Becky Wenner
In our society where obesity has become a crisis, and the lifespan of our children for the first time in history is lower than their elders, the most difficult question we all face – is what foods are good to eat for health, wellness and weight loss? There are countless food products, diet pills and companies promising the secret to health and weight loss. But the truth is many of those companies are profit driven, with no concern for the consumer’s health or well being.
There is a saying…..
If you could have hunted for it, fished for it, plucked it or gathered it, it belongs on your table.
Fresh fruits, fresh veggies, lean proteins, nuts seeds….these are all great healthy foods- made by the Earth itself- and here for your daily consumption! It is only since the industrial revolution that the processing and mass production of food has developed. The obesity crisis correlates to the start of this practice. The best way to know if your food is processed, is to read the ingredients of a food; if you don’t understand them- don’t eat it! Why would you eat something when you don’t know what it is? Because it is in a nice package all pretty ready to purchase at the store? Cigarettes are also in nice little packages, ready for you to purchase at the store- AVAILABILITY does not mean it is good for you!!! Trust yourself- and your instincts when making food selections and be creative have fun! If you don’t enjoy what you are eating and what you are doing- your success will be short lived.
Creativity is crucial – as it will lead to diversity in your food selection, prevent boredom and increase your overall enthusiasm about your new dietary changes! Here is one of my favorite creative ways to eat fresh raw cabbage! It is actually surprisingly tasty and extraordinarily healthy! Don’t be afraid! Try it! You may be surprised!

Fruity Yummy Cole Slaw Salad

1/2 bag Dole traditional Cole Slaw salad mix
1 Low Fat Stony Field Farms Vanilla Yogurt
1/2 Apple cored and chopped into small bite size pieces
1/2 Cup Raw Nut/Raisin mix – unsalted
2 TBS Ground Cinnamon
Mix all ingredients in a bowl and YUMMY! You are eating cabbage!!! Make two of these salads in a week and do you know how much cabbage you have consumed???

Remember- I am here if you want to talk! Post a comment!
Stay Focused Until the Miracle Happens!
To your Success and Health
Becky
www.BeckysFitnessCompany.com

Push Ups: A quick upper body workout that helps you gain muscle and lose fat fast!

Becky — Sun, 25 Apr 2010 20:35:06 +0000

By: Becky Wenner

Want to gain muscle, lose fat but have no time to spend hours at the gym! No problem! Push Ups are the answer! This exercise will sculpt your arms, back, chest, shoulders and core, help you gain strength, build muscle and burn fat! All you need is a few minutes a day, practice, patience and you will see changes within a few weeks! In addition, push-ups can be performed anywhere, anytime with no equipment and most important- no cost! It is a great form of exercise when traveling, or just trying to reach your goal of a healthy fit body!

This is a simple exercise to perform – and there are modifications if you don’t have the strength to perform one full rep (with legs out in plank formation) when you begin. Follow these simple instructions and set your goal for maximum reps!

How to perform a push-up:

Place your body in the plank position; toes tucked, heels pressed back, legs straight and activated, abs tight, hands placed on the floor, palms down, directly underneath your shoulders.
Be sure to keep your neck straight and look ahead of you while you bend your elbows and slowly lower your body to the ground; your goal should be to touch the floor with your chin.
Now, press out with your breath, exhale and push back up – making sure to maintain a straight back and proper form. You will have to flex your quads and abs to help assist you with the motion.
Repeat the movement to failure (as many reps as possible)

Video:

If you are new to exercise or do not have the strength to perform full out push-ups – you can modify this exercise by dropping your knees to the floor. This will decrease the amount of your body weight that you are lifting.
Be sure not to be intimidated! Practice and patience will have you stronger than ever and doing more reps then you ever imagined possible! Try mixing it up with walks, jogging, biking or other exercise to get a full body blast in a quick amount of time!

If you have any questions or comments, please feel free to comment below! Remember, the pain of discipline is far less than the pain of regret! Eat, exercise and be happy! That is what life is all about!

Stay Focused Until the Miracle Happens!

To Your Success & Health,

Becky

www.BeckysFitnessCompany.com

Fitness as a relationship booster? Exercises that make you better in bed & ways to become a closer couple!

Becky — Thu, 25 Mar 2010 16:41:34 +0000

Need some motivation to get to the gym, start a new fitness plan and inspiration to STICK with it? I have it right here for you! Exercise, eating healthy and being fit can help BOOST your relationship with your partner / spouse and help you look, feel and perform better in bed! Here’s how!

First, hit the gym together. A couple that plays together, stays together! Even if you don’t workout together, the act of going to the gym as a couple builds a strong foundation of support to stick to your health and wellness goals. My husband and I often go to the gym together – I will take a class, he will hit the weight room. The buddy system of going to the gym together ensures that we stick to our fitness goals, and then gives us added support to eat healthy when we are away from the gym! What’s more is, the increased blood flow, weight loss and stamina……help increase your sex drive!

Next, try something NEW together! Eat Smart! Eating good clean fresh foods will help you feel better, look better and benefit your overall health! Take a healthy cooking class together, stroll a farmers market, go home and cook a romantic meal together! Engaging in healthy habits together leads to a long term support system for your life changes and a bond between couples that runs strong!

Learning to support each other in being healthy and happy makes for a closer couple, better sex and overall higher relationship satisfaction!

Here are some exercises you can do to help make you better in bed!

1. Yoga: Yoga increases flexibility, helps you focus on breathing and concentrate on movement.
2. Cardiovascular Training: Any form of cardiovascular training will help you lose weight, feel more confident and build stamina!
3. Bench Presses: This is for the men out there! Want to be able to support your body weight and stamina for an extended love session? The missionary position requires this- so get pushing!
4. Kegel Exercises: This is for the ladies! These exercises are easy and can be done anytime! They help women reach orgasm easier and help men last longer! So start contracting those pubococcygeal muscles and have fun!

As Always,
Stay Focused Until the Miracle Happens!
Becky

Bounce Back after Baby with Becky – New Mom Fitness Program

Becky — Mon, 22 Mar 2010 15:50:36 +0000

Women tend to lose strength and a bit of their fitness level after pregnancy. However, studies show that within a few months, new Mom’s bounce back fairly easily. Experts agree that exercising is one of the best things you can do for yourself after your baby’s birth. It has been shown that women who workout during and after pregnancy have more energy, less stress, and fewer physical complaints than women who don’t. So what are you waiting for? All you need is your doctor’s permission to begin!

Below I have set out a simple timeline for you to follow and use as guide to helping your body and mind Bounce Back After Baby! Please note, this is a suggested timeline and is simply a guide- no need to put pressure on yourself! Follow my program at your own pace and return to fitness in a time frame that makes you comfortable and happy! Start off slow, adding exercise in 1-2 times per week, and tacking additional sessions onto your regime slowly as the weeks progress.

Baby’s Birth to 12 Weeks Old (3 Months)
This immediate postnatal period is the time to be easy on yourself. You just created a human life with your body, and you need time to heal physically and adjust mentally. Any exercise you do during this time should focus on gentle moves that help you adjust to all the changes your body is experiencing. I always suggest deep breathing exercises, walking and stretching during this time. The goal here is stress relief and healing – NOT weight loss. Don’t get frustrated! Be kind and patient with yourself – you are going through a big life change! As the weeks progress, you will begin to see the light at the end of the tunnel! You will start to learn better time management skills and will start to regain some of our lost energy! When you feel ready for more intense activity you will add on some light strength training moves.
Exercise Ideas:
• Try a Hatha Yoga Class
• Walks with baby or friends/neighbors. This will help you get out of the house, socialize with others and bond with your baby. I always suggest one walk with baby per week, one walk with adults. This will provide you with bonding time and adult mental stimulation.
• Meditation and breathing exercises for stress management and body awareness
• Start with 1 day of exercise per week and add on an additional day of exercise as you feel comfortable. Your goal should be to incorporate 3-4 weekly workouts as time progresses.

3- 6 Months After Baby’s Birth (13-18 Weeks)
After the three-month mark, caring for your infant gets somewhat less time-consuming, and your physical recovery is almost complete. Now is the time when you’ll want to increase the intensity and duration of your exercises. You should already be in the habit of exercising somewhat regularly – about 3 times per week for 30-60 minutes. Now you will add in strength training as well as cardio training to each of your workout sessions. Be sure to listen to your mind and body during this time! Some days you will have more energy then others- be sure to modify your routine to your energy level!
Exercise Ideas:
• Join a post-natal fitness group like Stroller Strides!
• Hire a trainer or coach to help keep you motivated
• Join an online web based social network of other new Mom’s for fitness ideas and encouragement.

6 Months or more postpartum:
Assuming you have your Doctors clearance you are ready to go for it! Set your goals and focus on getting fit and healthy! You did it!

Are you facing New mom – Fitness challenges? Let me help you Bounce Back after Baby with my Four Week fitness program for New Mom’s!

Click here to check out Becky’s New Mom Fitness Program

This post-natal core conditioning and cardio audio exercise program will help new moms meet the challenges of reconditioning the body after pregnancy. A progressive fitness band workout, weight training routines and cardio workouts will help post-natal women safely build their core strength and stability and recondition their muscles to help their bodies Bounce Back after Baby!

This post-natal program quickly and safely builds core strength and dynamic stability with simple yet powerful exercises specifically designed to meet the challenges of reconditioning the body after pregnancy. Suitable for all fitness levels.
This fitness program includes the following:

4 MP3 Downloadable workouts (Lean Body by Becky Beginner, Total Body Sculpt Beginner, Resistance Bands Workout and Cardio Kickboxing), a Basic Training Program guide – providing you with 4 weeks of programming / instructions on what workouts to do on which days, nutrition protocol and other useful information to ensure you get the MOST out of your workouts with Becky. A FREE copy of Eat, Exercise and Be Happy – Becky’s E Book is also included!

Tell me How have you lost Baby weight? Any secrets you want to share?

As always,
Stay Focused Until the Miracle Happens!
Becky

Get out of the gym & Get fit! Enjoy your local parks!

Becky — Mon, 15 Mar 2010 19:08:44 +0000

New Year’s Resolutions have come, and gone. We are now well into March and Spring is approaching! This is an amazing time of year! The air is fresh, the breeze begins to get warm and everyone is excited about the chance to get outside! This winter we had an especially cold and snowy experience! Embrace the opportunity with Spring to renew your resolutions to get fit, eat healthy and enjoy life’s blessings!

As a trainer, personal coach and boot camp owner, I am shocked at how many people are not aware of the fantastic fitness opportunities local to them! If you live in NYC – here are some great programs offered by NYC Parks and Recreation. Take advantage!

Alley Pond Adventure Course (QUEENS):
http://www.nycgovparks.org/
Link to the Adventure Course

Bronx Equestrian Center (BRONX):
http://www.bronxequestriancenter.com/

Row Boat/Kayak Rentals (MANHATTAN):
http://www.centralparknyc.org/
Link to Boat/Kayak Rentals

Marine Park Golf Course (BROOKLYN):
http://golfmarinepark.com/home/index.php

Franklin D. Roosevelt Boardwalk and Beach (STATEN ISLAND):
http://www.nycgovparks.org/parks/R046/

Want to learn more fun fitness things to do in NYC? Check out the Parks Website!
http://www.nycgovparks.org/befitnyc

If you live outside of NYC – simply go to your cities Chamber of Commerce website and check out the great programs available to your area! Next week I will explore Farmer’s Markets!

As Always,
Stay Focused Until the Miracle Happens!
Becky
www.BeckysFitnessCompany.com

Say “I Do” To The Gym…Wedding Workout

Becky — Tue, 09 Mar 2010 18:01:21 +0000

Lose all the weight you want by your wedding date! Beautiful Bride Wedding Workout Program – 4 weeks to fabulous arms and physique for that special day! Look and feel fabulous!

Seeking the fastest way to get in shape and tone up for your wedding? The Beautiful Bride Wedding Workout is the way to go! Sometimes you need a little motivation to help transform your “bootylicious bod into a bride-a-licious bod.” Well Becky is here to help!! This program is geared towards helping women show off their best arms and body!

This four week program is designed for all fitness levels combining an intense exercise regime with a healthy eating plan that allows each participant to experience real results. The 30-Day program includes 5 Audio Workouts – each about 45 minutes. The program intersperses weight training and cardiovascular workouts, providing a well-rounded, cross-training approach. In addition, Becky teaches you how to monitor your daily food intake, helping you learn how to incorporate nutrition into an overall healthy lifestyle.

This fitness program includes the following:

5 MP3 Downloadable workouts (Becky’s Boot Camp, Rock Hard Abs/Core, Cardio Interval Running Challenge, Indoor Cycling, and Cardio Kickboxing), a Basic Training Program guide – providing you with 4 weeks of programming / instructions on what workouts to do on which days, nutrition protocol and other useful information to ensure you get the MOST out of your workouts with Becky. A FREE copy of Eat, Exercise and Be Happy – Becky’s E Book is also included!

Purchase your Program Here!

http://beckysfitnesscompany.com/shoppingcart/products/Beautiful-Bride-Wedding-Workout-Program.html