Becky's Fitness Blog » Motivation

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

Adventure Racing

Becky — Wed, 14 Apr 2010 21:36:46 +0000

Have you ever heard of Adventure Racing?
Have you ever thought of running a race for motivation to get fit? Then after contemplating the idea you realize you are not interested in participating in the typical marathon, half marathon or triathlon? I don’t blame you! Training can be isolating and redundant! The races can also be competitive and overwhelming and ultimately BORING!
I am a leisure athlete. I train to stay healthy, have fun and be fit. I love to participate in competitive sports, but I do not focus on running, swimming and biking alone. I am a cross trainer, and want to participate in a race that reflects my free spirited, fun, cross training abilities. If this describes you – or someone you aspire to be, then read on…..
If you want to get fit, need motivation and really want to have one of the absolute best times in your life while training and competing then give Adventure Racing a try! These races typically involve mountain biking, orienteering (trail running and map reading), and kayaking! Some even involve rappelling and mud pile conquering! This is right up my alley! Running around in the woods, playing with compasses, kayaking, mountain biking, rappelling and jumping in and out of mud (depending on the race you choose)! This is the type of race you can get your friends and family to sign on for, you can train in groups and have a total blast participating in the event!
First you need to select your event. Then start generating excitement about your event. You can make it an office competition, a family event, a race amongst or with friends as a team, you can raise money for charity whatever you want. This is going to be your day, your race, your event. Make sure that whatever type of activity is involved in the race, you are able to train for it. Next start to plan your training. The publicity you have created about your race will create motivation to stick to your training plan and follow through with the race. Finally, be sure to start focusing on the fuel / food you consume to ensure your body is properly nourished for your training and to help you attain your goals on race day. Proper rest is also essential.
Now get to it! Start a training journal including an overview of the exercises you perform, the foods you consume and your feelings during your journey. When race day arrives you will have ventured on a personal adventure to a better self and you will have the most fun ever competing in your Adventure Race! Leaving you with a memory and health benefits that will last a lifetime!
Here is a list of some of my favorite adventure races! I am participating in the Muddy Buddy this year and hopefully a traditional 8 hour Adventure Race as well! May this article inspire you have find your inner child, go out exercise, eat right and make a change in your life and others! Have fun and train hard!

Here are some cool Adventure Racing Websites I found:

Muddy Buddy

Down and Dirty Mud Run

Tough Mudder

New York Adventure Racing Association

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

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