Becky's Fitness Blog » Boot Camp

Planning, Preparing and Patience…..as essential components to a healthy lifestyle.

Becky — Mon, 18 Apr 2011 21:50:41 +0000

Fitness is not as simple as it may seem. “Exercise and Eat Healthy”, those two commandments are the most challenging hurdles people face in their lives today. With your physical and mental health being dependant on fitness, eating right and exercising are essential although cumbersome parts of reality.
Understand this, being healthy and fit is a lifestyle. It is not something you can achieve in one day, nor can you destroy it in one week. It takes commitment, and your efforts must be for the long term. As you know, in order to be successful at any long term goal, a person must PLAN and PREPARE and have PATIENCE with yourself. These three characteristics are indispensable to any health & wellness plan and without them, fitness will be difficult to achieve.
Planning and Preparing by example:
Each week on Sunday- I wake up about 1 hour before my husband. It is at that time, I drink my tea, sit back relax, enjoy the silence of the Sunday morning and begin my planning for the week. I take a look at my calendar for the week ahead and take note as to how busy I will actually be. Where do I have to go on what days. After that- I then plan my workout schedule….I figure out on which days I will study martial arts, on which days I will lift weights and when I will achieve cardio. Next- I think of food. With my schedule in place- I now know how much time I will have to dedicate to cooking, and I have a good idea of how I will feel both physically and mentally each day. I then sit in the kitchen with a paper and pen- and actually write down- what I will eat all week…..Breakfast M,T,W,TH,F….snack….lunch….and so on. I factor in fruit, veggies, lean proteins and I plan which days I will eat a meal that has been prepared ahead of time on Sunday or that is frozen. Now that my meal plan is all worked out- on the other side of the paper- I make my GROCERY LIST. Now I am ready for the week. I have planned, and I am ready to prepare the meals I have planned out. I am also ready to conquer the supermarket with a purpose. When I get there- there will be no needless browsing or purchasing. I will go to the market somewhere in the day on Sunday. In this shopping trip- I will buy ALL the food I need for the week- to avoid unnecessary marketing traps of the SUPERMARKET and needless purchases. Once the fresh food is in my home and unpacked, on Sunday evening while getting myself ready for the week I begin to cook the food I plan on eating for the week! By Monday I have my food planned and prepared and I am ready for action! I have a little lunch box and I am all set. I am also able to resist temptation while I am out on appointments as my food is packed and ready to go! Without PLANNING AND PREPARATION- with all of the temptation of the Standard American Diet, you will never reach your goal of eating healthy and getting fit.
Patience:
Now for the last P in the equation…..PATIENCE. This is essential- as no matter how much you plan and prepare- things always go off track without notice. This could be due to family, work, stress – whatever. Maybe you just don’t feel like eating string beans again! OK- so you lose your mind and go to Carvell. Well- in my book that is no big deal- if these slips are few and far in between. One day of eating bad will not kill you – just like one day of eating well will not make you healthy! So- have patience with yourself….make changes in your life one at a time! Give yourself time to adjust and formally change your habits SLOWLY to ensure LONGEVITY. You cannot change all of your eating, exercise and life habits in one day. It takes time; to understand that and accept that concept you need patience. Remember, Eat, Exercise and Be Happy! That is what life is all about.

http://WorkoutwithBecky.com

As always,
Stay Focused Until the Miracle Happpens
Becky

New Year’s Resolution 2011: Get Fit with Fido! Lose weight fast walking the Dog!

Becky — Fri, 24 Dec 2010 12:22:59 +0000

Have you resolved to lose weight and get fit in 2011? Dreading the big life change that you will have to endure come January 1? Why not make the resolution to get fit with Fido and lose weight fast by walking the dog? No gym, no fitness equipment needed! Just get outside and WALK! Need a workout partner? Look no more, your companion may be sleeping right at your feet! Studies show that overweight people tend to have overweight, out of shape dogs. Why not commit to get yourself healthy and do something for your best friend – get the dog fit too!
Of course you will have to work on your endurance as well as your dogs, so start out slow! Try extending your daily walks for an extra black or two each week. Before you know it, you and Fido will be looking forward to your next outing and dropping unwanted extra pounds too.
I have two dogs, and each day I take them for their basic relief walks, three times daily. We all get a few minutes, typically 10-15 to get outside, and get some fresh air. However, these walks are not enough exercise for the average dog, and without additional workouts planned, they could end up packing on extra pounds and suffering the same health problems we humans encounter when carrying extra weight.
Create accountability. All dog owners KNOW dogs understand what we are saying when we talk to them. Stop, call their name, get their attention, look them in the eye, and commit out loud to get them and yourself that you will get them healthy by taking planned LONG walks 3-4 times weekly. This DOES not mean go sit at a dog park and let the dog wrestle with his friends. This means planned alone walking workout time – just you and the dog! Dog parks are a whole other type of outlet for both you and Fido.
So what are you waiting for? Plan those workouts, get outside and get fit with Fido and lose weight fast walking the dog! The length of your walk will depend on your fitness level as well as your dogs’ physical fitness & ability. You may want to talk to your veterinarian before commencing your exercise regimen. No dog to walk? Why not volunteer at your local animal shelter – there are PLENTY of volunteers waiting to exercise with you!
EMBED CODE:

As Always, Stay Focused Until the Miracle Happens,
Becky

Avoid Holiday Weight Gain – Travel Resistance Band Workout!

Becky — Wed, 15 Dec 2010 22:16:59 +0000

Thanksgiving is less than two weeks away! The holiday season is quickly approaching, as well as the parties, food and festivities that come along with it. Many of us travel to visit friends, family and faraway places during this time of year. Don’t let being away from home and your normal routine prevent you from exercising and gaining weight.
One of my favorite ways to ensure that you can strength train in addition to performing cardio while you are away is to utilize calisthenics as well as resistance bands. These are great tools which are often overlooked when at the gym. Bands are inexpensive, light and easy to carry in luggage. What’s more is, the change in your routine will often yield visible results! What’s better than that? Getting more fit while on the road? Or maybe entering the New Year healthier than the last!
Check out this sample routine – sure to challenge you and give you a total body workout.
Resistance Band Training by Becky’s Fitness Company
WARM UP AND STRETCH- 10 minute warm up jog
Please perform each of the following exercises for 3 sets of 12 reps in circuit form. There are 3 circuits here- go through the first- performing each exercise for 12 reps then repeat the entire group of exercises 3x. You will then move on to second circuit, perform 3x and move on from there. I have provided links to video demonstrations for each exercise listed in case you do not know how to execute the move.
Circuit #1:
Walking Side Squat with Resistance Band
Bicep Curl with a Resistance Band
Tricep Overhead Extension with Resistance Band
Shoulder Overhead Press with Resistance Band
Circuit #2:
Walking Side Squat with Resistance Band
Squat with Resistance Band
Front Raise with a Resistance Band
Lat Pull Down with Resistance Bands
Circuit #3
Walking Side Squat with Resistance Band
Reverse Lunge with Resistance Band
Hammer Curl with a Resistance Band
Reverse Flye with a Resistance Band
Upright Row with Resistance Bands

STRETCH AND COOL DOWN

“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.” Foster C. Mcclellan

www.WorkoutwithBecky.com

Motivation and Weight Loss – It all starts in your mind…..Start a new fitness plan today and stick to it!

Becky — Thu, 23 Sep 2010 17:21:03 +0000

The biggest issue many people face when trying to embark on a new fitness and wellness plan is the inability to stay motivated. The idea of getting healthy, eating right and exercising is really exciting; however, the act of following through with a new plan / life change is often overwhelming and too challenging. As a trainer, I get asked the question
“How do you stay motivated and what do you suggest I do to keep up my motivation for exercise and proper diet?
Physical Fitness and proper nutrition boil down to more than the ability to exercise and eat right. The most important component that is often over looked is the mental strength and stamina required to maintain the motivation to continue exercising day after day and to eat right.

I often lecture on how to build mental strength; the first step in developing it is acknowledging your need for it, and then seeking to achieve it. This is why I advocate taking small steps when embarking on any new fitness plan / life change. It will help you build the physical AND mental strength to reorganize your life, and consistently challenge yourself daily. In other words, if you want to start eating healthy, make one small change a week to your diet. This is a much more reasonable life change – and one where you can make calculated and long lasting changes to the foods you eat, rather than drastically trying to change your eating habits and failing. Or, should you wish to start exercising daily – start with ONE day of exercise for a week or two and slowly add additional workouts to your week. This will prevent you from being overwhelmed and overworked.

Mind over Body- your BODY WILL OBEY any command your MIND gives it. Try it now- tell yourself to lift your left arm above your head. You get the idea. If you fail to keep up with your workouts or proper eating, it is because you need to strengthen your MIND to develop the discipline and motivation to be consistent!

To help myself stay on track – I find taking photos of my body give me the mental push I need to stay motivated. One of two things always happens when I see pictures of myself: I either get disappointed and hit the gym to fix the problems I see OR I get happy and get motivated to push on to maintain the results I see!

You can check out my blog for more extensive readings on this topic: www.BeckysFItnessBlog.com

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

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

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

No time to workout? Try Becky’s Total Body Fat Blaster in 20, 40 or 60 minutes!

Becky — Sat, 03 Apr 2010 10:56:29 +0000

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

Summertime Bikini Boot Camp – How to get your beachbody in 6 weeks!

Becky — Mon, 29 Mar 2010 18:37:34 +0000

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

Becky — Wed, 24 Mar 2010 14:59:39 +0000

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