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

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

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

No time to workout? Overwhelmed by thoughts of going to the gym for a dreaded 30 minute cardio session followed by boring weights? Why not try this FULL BODY Workout that can be done anywhere, anytime in 20, 40 or 60 minutes depending on your schedule and energy level!

The following is a unique versatile workout that can be completed in several ways. First it can be done in a continuous circuit to allow for a complete cardio and strength training workout; if done this way, the circuit should take 50-60 minutes to complete. It is a total body workout that is meant to be challenging. Or, it can be broken up into 20 or 40 minute segments. You can perform this workout 2-3 times per week taking 1-2 days off in between workouts to give your body time to rest and recover. Set up your stations prior to commencing the workout so you can move directly from one exercise to the next. Use a weight that challenges you- keep in mind that weight may be different depending on the body part you are working in a particular exercise. Drink water as needed. Repeat the circuit 4 times, performing 12 reps for each exercise. Exert continuous effort; you should lift a weight that is challenging-but that you can complete the 12 reps with and work hard. This full body circuit can be completed at home or in a gym.

Becky’s Body Fat Blaster Workout

Perform each of the following exercises for 12 rep sets

Do each exercise in the circuit immediately after the other

Repeat the circuit 4 times

Dumbbell Bent over Row

Dumbbell Squat Jumps

Push ups

V-Ups

Dumbbell Arnold press

50 Mountain Climbers

Dumbbell Bicep Curl

Dumbbell Stationary lunge (each leg)

Standing french press

stiff leg dead lifts

simulated jump rope 2 minutes

Please consult with your doctor prior to starting this or any exercise program

Getting ready for swimsuit season? Now that Spring is in full swing – the countdown to SUMMER has begun! It’s official – you now have less than 60 days to go from tankini to bikini! Here are some tips to help get your body looking like a BEACH BODY FAST!

1. DRINK LOTS OF WATER! This will help get your skin clear, flush out your system of of toxins and replace calorie filled beverages! Research shows that people who drink more water lose significantly more body weight and fat overtime then those who drink less water.

2. FRESH and CLEAN is the name of the game when it comes to food! Act like it is summer- eat light meals, filled with fresh clean ingredients! Stay away from junk food and be sure to eat lots of fresh fruit, veggies, lean proteins and seeds. Make sure you eat 3 small meals with 2-3 small snacks per day to keep that metabolism churning! Keeping a food journal will help you stay on track! Be sure NOT to skip meals – just make sure everything you eat is fresh, real clean foods- foods that are closest to the natural state.

3. Get a Summertime GLOW- with a nice sunless tan! Go ahead – try it! You will be amazed! One week of eating clean fresh foods, drinking lots of water, exercising hard- then a nice sunless tan! You will look like you just returned from vacation! There are lots of great home sunless tan products as well as salons that offer sunless tanning options! Be sure to exfoliate and moisterize to help your SUNLESS GLOW last longer!

4. SLEEP is essential! Sleep helps to replenish your body and build up your energy which you will need if you are set on getting that beach body by summer time.

5. AMP IT UP! Your workouts that is!!! You want your body to look BEACH BODY READY – you better pick it up and ensure that you are making the most of your time at the gym or working out! Need some help?

Well try out Becky’s Boot Camp just in time for Summer!

With the Becky’s Boot Camp – Basic Training bundle pack – you get a 4 week plan outlining what workouts should be done on which days- maximizing your the benefits from your fitness regimine and taking the guesswork out of it! Becky has taken the time to create this plan with the goal of fat burning, lean muscle building and helping you achieve the body of your dreams! If lean and sculpted is the look you want- then this is the program for you! Included with your bundle package are 6 MP3 Downloadable workouts (Lean Body by Becky Beginner, Lean Body by Becky Advanced, Total Body Sculpt by Becky Beginner, Total Body Sculpt by Becky Advanced, Tabata Blast and Cardio Interval Running Challenge), a Basic Training Program guide – providing you with 4 weeks of programing / 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.

Click here for more info on Becky’s Boot Camp – Virtual Boot Camp Program!

As Always,
Stay Focused Until the Miracle Happens!
Becky

MMA Gear Helps The Average Person Train Like A Fighter
By Alexia Kraus

For anyone who’s familiar with mixed martial arts, it’s impossible to ignore the tip-top, if not perfect, form of MMA fighters. Just like in any physical activity, these bodies weren’t made over night. In fact, it takes months and years of rigorous workouts for most fighters to build up their bodies to take on the physical nature of the sport. Yet, the proper conditioning which utilizes proper MMA training equipment can help even the most average person train like the best MMA fighters.

Most MMA fighters train their entire body during each workout session. The training exercises focus on developing strength and stamina while simultaneously challenging the mental toughness of the fighter. Therefore, common MMA workout routines usually involve different stations that mix in cardio sprints, bench dips , multiple sets of jumping jacks, and weighted pull-ups. Ultimately, these types of exercises will help them develop the proper physical and mental fitness to get in the ring and fight while enduring repetitive physical pain.

As most athletes are aware, you don’t have to be in a real match to get injured. The same precautions taken during an actual match should be applied during a training routine to reduce the risk of injury. A proper workout routine should involve the use of quality MMA gear, such as MMA training gloves, which help cut down on the force that is put on the hands – a major stress area where impact is inevitable and risk of injury is high. By using the right equipment and protecting the body from possible injuries, the intensity of the MMA workout can make an average person look and feel like an MMA fighter.

FREE SAMPLE MMA WORKOUT by Becky (Please consult with your doctor before commencing any physical training program)

5 sets:
10 Push- ups
10 DB Standing Push Press
10 Squats (no weights)
10 Burpees
Mountain Climbers Mountain Climbers

As always,
Stay Focused Until the Miracle Happens!
Becky

Hey everyone!!!

Lots going on here at Becky’s Fitness Company these days!!!

WORKOUT WITH BECKY ON THE RADIO! Launches March 2! Check it out!

http://www.blogtalkradio.com/becky-wenner

MUDDY-BUDDY FUNDRAISER FOR SAMUEL FIELD Y –

http://www.firstgiving.com/beckysfitnesscompany

http://muddy-buddy.competitor.com/

Join our team – help raise money – come out and support us!! Feel free to email me with any questions!

NEW KETTLEBELL AND POWER YOGA PROGRAM ADDED TO QUEENS BOOT CAMP!
Many thanks to www.ironforeverybody.com for joining the Becky’s Fitness Company TEAM!!!

HOTTEST TRENDS IN BODY SCULPTING EVENT! Come see Becky appear to discuss the HOTTEST TRENDS in Body Sculpting with renowned surgeon Dr. Kevin Terhani on March 10 2010 at 7pm

BECKY APPEARED AT LULU LEMON IN MANHASSETT TO CELEBRATE THE LAUNCH OF HER PERSONAL TRAINING TRAXX AUDIO WORKOUTS! Check out the fun!

BECKY’S FITNESS COMPANY PARTNERS WITH LANCOME – TO BRING YOU THE ULTIMATE FUSION OF FITNESS AND BEAUTY- Together Lancome and Becky’s Fitness Company want to help you achieve total wellness and feel as beautiful as ever! The kickoff event in January was a blast! Here are pics! Future events, giveaways and more will be posted on this site!! Keep checking back to be sure you are a part of the next one!

I look forward to meeting you at one of the upcoming events! Come on out- join the fun – join the community – get fit!

Remember Eat Exercise ad Be Happy! That is what life is all about!

As Always,
To your success and health,
Becky
www.BeckysFitnessCompany.com

From March 2010 Clean Eating

Hey Everyone!!!

So here it is- the bi monthly – Tried and True or False – recipe tester post…….last time – I tested the Almond Milk Rice Pudding – from the January Issue of Clean Eating – and it was AWESOME! I made some minor tweaks to the recipe- posted it and STRONGLY encourage you to try it! I made it for a dinner party – and my guests loved it! This time around – I tested the Coconut Cream Cups from the March 2010 issue of Clean Eating….I have been trying to ADD some new good foods into my daily diet – and with enthusiasum – I purchased my FIRST pound of TOFU ever for this recipe! I thought if it came out good- it would encourage me to try and cook more tofu at home (even though I try to avoid SOY products – it is a good meat alternative…..) So then I got to work!
And here is my review…..

MY DOGS WOULDN”T EVEN EAT IT. GROSS. The recipe was not complicated, looked exactly like it did in the picture……but the tofu based custard just did NOT work. It had an after taste and psychological effect – that just could not be overcome – even with extra coconut!!! So save your money, and your time and pick another recipe to try this week!

Do you have any good healthy coconut custard recipes to share??? POST THEM IN THE COMMENTS FOR ALL TO ENJOY! Please be sure the recipes are tried and TRUE!

As always,
Stay Focused Until the Miracle Happens!
To your success and health,
Becky
www.BeckysFitnessCompany.com

Here are some of the things I have been thinking a lot about recently – and I wanted to share them with you all!

In 2009 three elders in my family passed away within a 3 month period. While it most certainly was a sad time for my family, for me it was very enlightening as well. Being back at the same church, saying the same prayers, saying good bye to loved ones 3 times over in three months made me realize – WOW – our time here on this planet is very short. While 85 years may seem like an eternity when you are 20 – it can go by very fast! I realized, in this modern society – that many of us act like robots, checking the blackberry, having no peace of mind EVER, working non stop – for what? A car? A bigger house? I can tell you this – when all 3 of my relatives were buried this summer – they were not buried with their money! So it was my promise to myself and them- that in 2010 I would change!

For Christmas this year – I got an amazing gift- a book of inspirational quotes- and I want to share some of the few that I think are important for everyone to read and consider…..

Life is not a journey to the grave with the goal of arriving safely and insignificantly at the end! This is YOUR LIFE, your one and only life. Don’t keep a beautiful thing like that to yourself!

Share it with your loved ones, with people who need your help and live each day as though it was your last!

This year I promise to have one new adventure each month – I want to try something fun and new each month – I will post pics as well as info on what I tried and my experience…..

JOIN ME!!! LOG IN TO THIS BLOG- SIMPLY OPEN AN ACCOUNT AND POST!

“Tell me, what is it you plan to do with your one wild and precious life?” – Mary Oliver

I look forward to your posts!

As Always,
To your Success and Health!
Becky

This post today – was an email forwarded to me by a friend. Typically, I hate forwarded emails- but this one – really impressed me – so much that I wanted to share it all with you. I will be using this as my 2010 handbook! I hope you enjoy it!

GIVE LIFE & YOURSELF A NEW OUTLOOK!

2010 Handbook

Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E’s — Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minute walk daily. And while you walk, smile.

Personality:
1. Don’t compare your life to others. You have no idea what their journey is all about.
2. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
3. Don’t over-do. Keep your limits.
4. Don’t take yourself so seriously. No one else does.
5. Don’t waste your precious energy on gossip.
6. Dream more while you are awake.
7. Envy is a waste of time. You already have all you need.
8. Forget issues of the past. Don’t remind your partner with His/her mistakes of the past. That will ruin your present happiness.
9. Life is too short to waste time hating anyone. Don’t hate others.
10. Make peace with your past so it won’t spoil the present.
11. No one is in charge of your happiness except you.
12. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
13. Smile and laugh more.
14. You don’t have to win every argument. Agree to disagree…

Society:
1. Call your family often.
2. Each day give something good to others.
3. Forgive everyone for everything.
4. Spend time w/ people over the age of 70 & under the age of 6.
5. Try to make at least three people smile each day.
6. What other people think of you is none of your business.
7. Your job won’t take care of you when you are sick. Your family will. Stay in touch.

Life:
1. Do the right thing!
2. Get rid of anything that isn’t useful, beautiful or joyful.
3. GOD heals everything.
4. However good or bad a situation is, it will change.
5. No matter how you feel, get up, dress up and show up.
6. The best is yet to come ! ! ! !
7. When you awake alive in the morning, thank GOD for it.
8. Your Inner most is always happy. So, be happy.