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

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

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

Here it is……2010 – January 1. Quickly approaching. You will have a NEW clean slate. Make this day the first day of the rest of your life! Live life to enjoy it, being happy and healthy. This is NOT easy, but being unhealthy is not easy either – it is up to you which path you choose……

Keep in mind, studies show that more than 90% of New Year’s Resolutions end in failure! This is due to unattainable and unrealistic goals! Set your ultimate goal and then begin by setting out smaller weekly goals to achieve throughout the year to help you reach that overall New Year’s Resolution. You have a whole year to make the big change! Don’t rush it! Enjoy the journey! Achieve your goal by making small changes each week! If your ultimate goal is to lose 50 pounds…well that is great! But do so by starting to walk 2-3 times per week for the month of January and by making one small dietary change you can stick with. Before you know it the pounds will start coming off, you will get used to the changes you made in January, and you will be ready to increase your physical and mental challenge by February! Life is a marathon – NOT a sprint……start thinking that way…….

No matter what you resolve to change in 2010 – let this next week be a time for reflection WITHOUT negative self talk. Think about all the great things you accomplished this year, and then carefully plan out what you intend on changing in the upcoming year. Let your resolutions be filled with hope and love for yourself. Then set out your goals in a manner that you can realistically meet those goals. Be patient, be consistent and be committed.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then let me help you achieve those goals! Guarantee your success by working with a fitness expert who can guide you, encourage you and get you through your challenges!

I’d love to team up with you – together we will transform your body in 2010!

Check out my NEW ULTIMATE FITNESS PACKAGE complete with 15 MP3 AUDIO workouts, 2 months of Virtual Boot Camp, 9 Four week fitness programs and MORE! All for $99! MAKE 2010 the YEAR of YOU! Together we can push to make all of your fitness goals a reality!

COPY THIS LINK TO PURCHASE:

http://beckysfitnesscompany.com/shoppingcart/products/Ultimate-Fitness-Package%3A-ALL-15-MP3%27s-%252b-All-9-FOUR-WEEK-FITNESS-PROGRAMS.html

As always,
Stay Focused Until the Miracle Happens!

Becky

Check out my exercise demo for a back extension and my signature move of a freestyle swim (another version of the back extension – when you need a little extra challenge ;o))

As Always,
Stay Focused Until the Miracle Happens!
Becky

Stay Focused Until the Miracle Happens!

Becky

I love this exercise – the Butt Kick! Sure to get your heart rate pumping!! Enjoy the exercise demo!

Be sure to check out my downloadable AUDIO workouts and Virtual Boot Camp at www.BeckysFitnessCompany.com

As Always,
Stay Focused Until the Miracle Happens!
Becky

Here is my exercise video demo for Crossover Crunch!! Be sure to check out my downloadable AUDIO Workouts and Virtual Boot Camp at www.BeckysFitnessCompany.com

As Always,
Stay Focused Until the Miracle Happens!
Becky

Here is my exercise demo for performing a crunch with a Resistance Band!

Be sure to check out my Downloadable Audio Workouts and Virtual Boot Camp at www.BeckysFitnessCompany.com

As Always,
Stay Focused Until the Miracle Happens!
Becky

Be sure to check out my downloadable AUDIO Workouts and Virtual Boot Camp at www.BeckysFitnessCompany.com

As Always,
Stay Focused Until the Miracle Happens!
Becky