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!
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As Always, Stay Focused Until the Miracle Happens,
Becky

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

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

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

Want to workout with me- but are too far away to schedule personal training sessions? Can’t make my 530AM boot camp? Well I have the solution! My NEW Audio Workouts – Downloadable into your IPOD/MP3 player – to take with you anywhere – anytime!

Becky’s Personal Training Traxx – The TRAINING is VIRTUAL- Your BODY will be REAL

Founded by Becky Wenner and Robert Chilingirian, Becky’s Personal Training Traxx provides you with the ultimate downloadable audio workout by Becky set to the back drop of sweat inspiring music produced by world renowned artist Robert Chilingirian. Becky dictates the entire workout right to your ears – coaching you though the exercises, form, speed and rhythm of the workout, inspiring you to work harder, run further, and sweat more! She is there motivating you every step of the way!

Becky’s Personal Training Traxx is a series of interactive workouts – providing you with a great alternative to pricey personal training sessions, standard fitness classes and boring gyms. Her personal training routines are proven to create discipline, motivation and help you attain the body of your dreams! Each workout is filled with Becky’s unique personality, philosophy and energy – as she dictates your entire workout right to your ears! So get ready, download the workout of your choice, and pump up the volume!!

Becky’s workouts are challenging! Lucky for you downloading and working with her Personal Training Traxx is not!! Should you run into any problems- you can blog or email for help directly through this site! Everything you need to get fit happy and healthy is right here at your finger tips!

Take Becky with you wherever – whenever and have your own personal trainer to coach you through your workout! These workouts are all written and created by Becky including routines for all fitness levels, with both beginner and advanced options! Simply choose your workout, purchase it, download it, and get moving!

Please be sure to check with your doctor before commencing any new fitness program.

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

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.

Operation Beach Body- Becky’s Fitness Company



Have you ever wondered what the Virtual Boot Camp is like?

You can daily exercise missions – each planned with the goal of a strong lean body, motivational quotes, fit tips, nutrition protocols, Bi Weekly Check ins with Becky! And more! Here is today’s Virtual Boot Camp Mission! a FREE WORKOUT to get you going during this first full week of January 2010!!!

Check it out here: www.TheVirtualBootCamp.com

OFFER: GET A FRIEND TO JOIN THE VIRTUAL BOOT CAMP and you get ONE MONTH FREE! MAKE SURE YOUR FRIEND MENTIONS YOUR NAME AT ENROLLMENT!

MOTIVATING QUOTE:
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” William James

NUTRITION PROTOCOL:
Drink alcohol only on weekends, if at all.

BECKY’S FIT TIP OF THE DAY:
It’s not about will power – it’s about want power! You have to WANT it! Now go for it! Did you plan your workout for today?? You should always plan your workout the night before…..make an appointment that cannot be missed!

EXERCISE MISSION:

CARDIO – Run 3 miles – steady state — your GOAL should be 30 minutes to complete task

-OR-

MP3 : CARDIO INTERVAL CHALLENGE
PURCHASE HERE: www.BeckysFitnessCompany.com/shoppingcart

-AND-

STRENGTH TRAINING:

5 sets of
20 push ups
20 bicycle crunches
20 pull ups or over head press
20 Squats

-OR-

MP3 : TABATA BLAST
PURCHASE HERE: www.BeckysFitnessCompany.com/shoppingcart

STRETCH AND COOL DOWN

As always,
Stay Focused Until the Miracle Happens!

Becky