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

WOW! Exciting News!!!!

Becky’s Fitness Company Tee Shirt was worn by a News Correspondent in the WPIX Wake Up Workout Segment March 1! Here is the clip!

The tee shirts are long sleeve, with the Butterfly of Strength logo, plunge V-Neck. They are available for purchase on my website

www.BeckysFitnessCompany.com/shoppingcart

Thank you so much for all of your support!

As Always,
Stay Focused Until the Miracle Happens!
Becky

www.BeckysFitnessCompany.com

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

So I was in CVS this past Sunday, and I had an experience that had a profound impact on me and I wanted to share with you all. It is a rare occasion that I am at the prescription counter of any pharmacy as I am relatively healthy ….but this past weekend I went in to CVS to pick up an RX for my dog Arnold. I went to the counter and there was a line in front of me, so without thought, I stood there waiting to be helped. In front of me, there were 2 women and a child. Having no idea who they were, from their interactions, and looks, I could tell it was a woman in her mid – late 30’s with her young daughter, about 6 or 7 years old, and the grandmother, who was in her mid to late 60’s. Both of the women had excess weight on them (about 50 pounds each give or take), but I thought nothing of it until…..the younger woman told the clerk her name and said she was there to pick up her prescriptions. The pharmacist found her bag of pills, rang them up at the cash register and called out her total of $270.64! The woman gasped! And questioned how this could be she was only getting, lipitor and other meds of the sort. Well it seems she has a deductible to fill at the beginning of the year, and she was forced to put the meds on her credit card. I was mortified! $270+ for prescription meds????

I looked at the young girl and felt sorry for her that her Mom’s money was just spent on these meds and I felt terrible for the young mother as clearly with a child I am sure she has better things to spend her hard earned money on! After the transaction was complete, the grandmother stepped up to the register and went through the same song and dance…..$100+ in prescription meds – I recognized a cholesterol med as well as an rx to quit smoking (and by the rasp in the grandmas voice you could tel she was trying to quit). Again, I felt terribly sorry for this woman. 65+ years old, spending money on meds.

I was forced to think and ask myself- if these women had simply taken a little bit better care of themselves, just ate a LITTLE bit better, maybe walked each night after dinner for 30-60 minutes….or even exercised a few hours a week, could this expense and pain these women were now enduring be prevented????

All of the research says YES – there is a GOOD possibility that these women would have been able to spend the $400+ they spent in front of me on that morning ANYWHERE else – had they just taken a little bit better care of themselves……..WOW I can’t tell you how many things I could do with $400!!!

So now I ask you – are you taking care of yourself? No time? Not interested? Think about the situation these women are facing and maybe their lessons can be a motivator and lesson to you! It certainly was enlightening and heart breaking to me……

I was really bothered by this whole ordeal and wanted to share it with you…..to give you some real food for thought……Sometimes the actual truth is a little more empowering than me being a constant cheerleader…..I am here for you – but I need you to be there for you too! Forge ahead and go take a fitness class this weekend! Do wait a moment longer!

As Always,
To your Success and Health,
Becky

www.BeckysFitnessCompany.com

NEW at Becky’s Fitness Company!

As I promised – a bi weekly update on WHAT’S NEW and HAPPENING at Becky’s Fitness Company!

On December 30, 2009 the website was officially launched with 15 Audio Workouts / MP3 downloadable workouts and 9 Four week fitness Programs! Be sure to check them out! As you all know – the Tabata Blast Workout is yours FREE to try out – as I KNOW you will love it! Just use the coupon code FREE at check out! Enjoy! These audio workouts were recently named TOP 5 ways to workout by Ask Melissa AND featured on the Today Show – NY Weekend Edition! Check out the segment by copying and pasting this address!

Want a chance to win all of the items in the clip?? Enter here! http://www.askmelissa.com/index.php/campaigns/index.

I have recently been added as a fitness contributor to the Ask Matt and Tamsen website! Where you can find all of your dating, love and relationship advice! Check out my articles here! http://www.askmattandtamsen.com/index.php/blog/subcategory/diet_fitness/

NEW SPONSORSHIPS! Becky’s Fitness Company now proudly sponsors:

http://www.nhlbisupport.com/bmi/

http://girlgetstrong.com/

http://www.meetup.com/FitChicNYC/

http://naptimestories.com/

http://www.mothersdayparty.com/

Check out these sites for exciting ways to win awesome prizes including my MP3 Workouts!!!

I was asked to try out, test and then be the spokesperson for a NEW INNOVATIVE RUNNING SHOE! AMAZING! I LOVED the sneaker and wear them on my long distance runs! http://www.aurarunning.com/

Lot’s of other great things happening here……I will bring you more updates soon!

I love your COMMENTS! Keep them coming!!! Make it a GREAT DAY!

Remember Stay Focused Until the Miracle Happens!
To your success and health,
Becky

www.BeckysFitnessCompany.com

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.

The New Year is in full swing now! The first full school and work week of 2010! You made the New Year’s Resolution to get healthy and fit – NOW – where do you begin? This seems to be one of the biggest challenges people face when trying to make a drastic life change! And – trying to eat healthy and exercise after not doing so for a long time is a challenge! I KNOW – I have been there! Here is a great way to get started!

First- start SMALL…..I want you to exercise 1 time this week! Just ONCE! And make ONE dietary change! FOr your first workout of the year – hit the gym and do one hour of cardio…..low to med intensity. This will get you out, moving, and not overwhelm you or make you too sore. As far as the diet change goes, the easiest one to make is to eat and select a healthy breakfast everyday! That is it! Just eat a small protein packed, fiber rich breakfast, and exercise 1 time. This is not hard. Do this for 2 weeks in a row – and then you are well on your way to a new you for 2010!

Remember there are 52 weeks in the year – 26 small diet and exercise changes over the course of the year add up- and the pounds will melt off as a result too! I am available for phone coaching, online personal training, and more to help you reach your goals! Call me for details! 718 640 5179

Happy New Year! As you all can imagine I have a lot of really cool things planned for 2010. Here is one of them.

THE STORY OF ME