Becky's Fitness Blog » Workouts http://www.oxelot.com/bootcamp Body Under Construction by Becky's Fitness Company! Mon, 18 Apr 2011 21:50:41 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 New Year’s Resolution 2011: Get Fit with Fido! Lose weight fast walking the Dog! http://www.oxelot.com/bootcamp/2010/12/24/new-year%e2%80%99s-resolution-2011-get-fit-with-fido-lose-weight-fast-walking-the-dog/ http://www.oxelot.com/bootcamp/2010/12/24/new-year%e2%80%99s-resolution-2011-get-fit-with-fido-lose-weight-fast-walking-the-dog/#comments Fri, 24 Dec 2010 12:22:59 +0000 Becky http://www.oxelot.com/bootcamp/?p=916 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

]]> http://www.oxelot.com/bootcamp/2010/12/24/new-year%e2%80%99s-resolution-2011-get-fit-with-fido-lose-weight-fast-walking-the-dog/feed/ 0 10 Minute at Home Boot Camp Workout – Burpees superset with Jump Squats http://www.oxelot.com/bootcamp/2010/06/07/10-minute-at-home-boot-camp-workout-burpees-superset-with-jump-squats/ http://www.oxelot.com/bootcamp/2010/06/07/10-minute-at-home-boot-camp-workout-burpees-superset-with-jump-squats/#comments Mon, 07 Jun 2010 21:04:22 +0000 Becky http://www.oxelot.com/bootcamp/?p=889 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

]]> http://www.oxelot.com/bootcamp/2010/06/07/10-minute-at-home-boot-camp-workout-burpees-superset-with-jump-squats/feed/ 0 Push Ups: A quick upper body workout that helps you gain muscle and lose fat fast! http://www.oxelot.com/bootcamp/2010/04/25/push-ups-a-quick-upper-body-workout-that-helps-you-gain-muscle-and-lose-fat-fast/ http://www.oxelot.com/bootcamp/2010/04/25/push-ups-a-quick-upper-body-workout-that-helps-you-gain-muscle-and-lose-fat-fast/#comments Sun, 25 Apr 2010 20:35:06 +0000 Becky http://www.oxelot.com/bootcamp/?p=846 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

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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

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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

]]> http://www.oxelot.com/bootcamp/2010/03/24/mma-gear-helps-the-average-person-train-like-a-fighter/feed/ 0 Bounce Back after Baby with Becky – New Mom Fitness Program http://www.oxelot.com/bootcamp/2010/03/22/bounce-back-after-baby-with-becky-new-mom-fitness-program/ http://www.oxelot.com/bootcamp/2010/03/22/bounce-back-after-baby-with-becky-new-mom-fitness-program/#comments Mon, 22 Mar 2010 15:50:36 +0000 Becky http://www.oxelot.com/bootcamp/?p=753

Women tend to lose strength and a bit of their fitness level after pregnancy. However, studies show that within a few months, new Mom’s bounce back fairly easily. Experts agree that exercising is one of the best things you can do for yourself after your baby’s birth. It has been shown that women who workout during and after pregnancy have more energy, less stress, and fewer physical complaints than women who don’t. So what are you waiting for? All you need is your doctor’s permission to begin!

Below I have set out a simple timeline for you to follow and use as guide to helping your body and mind Bounce Back After Baby! Please note, this is a suggested timeline and is simply a guide- no need to put pressure on yourself! Follow my program at your own pace and return to fitness in a time frame that makes you comfortable and happy! Start off slow, adding exercise in 1-2 times per week, and tacking additional sessions onto your regime slowly as the weeks progress.

Baby’s Birth to 12 Weeks Old (3 Months)
This immediate postnatal period is the time to be easy on yourself. You just created a human life with your body, and you need time to heal physically and adjust mentally. Any exercise you do during this time should focus on gentle moves that help you adjust to all the changes your body is experiencing. I always suggest deep breathing exercises, walking and stretching during this time. The goal here is stress relief and healing – NOT weight loss. Don’t get frustrated! Be kind and patient with yourself – you are going through a big life change! As the weeks progress, you will begin to see the light at the end of the tunnel! You will start to learn better time management skills and will start to regain some of our lost energy! When you feel ready for more intense activity you will add on some light strength training moves.
Exercise Ideas:
• Try a Hatha Yoga Class
• Walks with baby or friends/neighbors. This will help you get out of the house, socialize with others and bond with your baby. I always suggest one walk with baby per week, one walk with adults. This will provide you with bonding time and adult mental stimulation.
• Meditation and breathing exercises for stress management and body awareness
• Start with 1 day of exercise per week and add on an additional day of exercise as you feel comfortable. Your goal should be to incorporate 3-4 weekly workouts as time progresses.

3- 6 Months After Baby’s Birth (13-18 Weeks)
After the three-month mark, caring for your infant gets somewhat less time-consuming, and your physical recovery is almost complete. Now is the time when you’ll want to increase the intensity and duration of your exercises. You should already be in the habit of exercising somewhat regularly – about 3 times per week for 30-60 minutes. Now you will add in strength training as well as cardio training to each of your workout sessions. Be sure to listen to your mind and body during this time! Some days you will have more energy then others- be sure to modify your routine to your energy level!
Exercise Ideas:
• Join a post-natal fitness group like Stroller Strides!
• Hire a trainer or coach to help keep you motivated
• Join an online web based social network of other new Mom’s for fitness ideas and encouragement.

6 Months or more postpartum:
Assuming you have your Doctors clearance you are ready to go for it! Set your goals and focus on getting fit and healthy! You did it!

Are you facing New mom – Fitness challenges? Let me help you Bounce Back after Baby with my Four Week fitness program for New Mom’s!

Click here to check out Becky’s New Mom Fitness Program

This post-natal core conditioning and cardio audio exercise program will help new moms meet the challenges of reconditioning the body after pregnancy. A progressive fitness band workout, weight training routines and cardio workouts will help post-natal women safely build their core strength and stability and recondition their muscles to help their bodies Bounce Back after Baby!

This post-natal program quickly and safely builds core strength and dynamic stability with simple yet powerful exercises specifically designed to meet the challenges of reconditioning the body after pregnancy. Suitable for all fitness levels.
This fitness program includes the following:

4 MP3 Downloadable workouts (Lean Body by Becky Beginner, Total Body Sculpt Beginner, Resistance Bands Workout and Cardio Kickboxing), a Basic Training Program guide – providing you with 4 weeks of programming / 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. A FREE copy of Eat, Exercise and Be Happy – Becky’s E Book is also included!

Tell me How have you lost Baby weight? Any secrets you want to share?

As always,
Stay Focused Until the Miracle Happens!
Becky

]]> http://www.oxelot.com/bootcamp/2010/03/22/bounce-back-after-baby-with-becky-new-mom-fitness-program/feed/ 0 Say “I Do” To The Gym…Wedding Workout http://www.oxelot.com/bootcamp/2010/03/09/say-i-do-to-the-gym-wedding-workout/ http://www.oxelot.com/bootcamp/2010/03/09/say-i-do-to-the-gym-wedding-workout/#comments Tue, 09 Mar 2010 18:01:21 +0000 Becky http://www.oxelot.com/bootcamp/?p=697

Lose all the weight you want by your wedding date! Beautiful Bride Wedding Workout Program – 4 weeks to fabulous arms and physique for that special day! Look and feel fabulous!

Seeking the fastest way to get in shape and tone up for your wedding? The Beautiful Bride Wedding Workout is the way to go! Sometimes you need a little motivation to help transform your “bootylicious bod into a bride-a-licious bod.” Well Becky is here to help!! This program is geared towards helping women show off their best arms and body!

This four week program is designed for all fitness levels combining an intense exercise regime with a healthy eating plan that allows each participant to experience real results. The 30-Day program includes 5 Audio Workouts – each about 45 minutes. The program intersperses weight training and cardiovascular workouts, providing a well-rounded, cross-training approach. In addition, Becky teaches you how to monitor your daily food intake, helping you learn how to incorporate nutrition into an overall healthy lifestyle.

This fitness program includes the following:

5 MP3 Downloadable workouts (Becky’s Boot Camp, Rock Hard Abs/Core, Cardio Interval Running Challenge, Indoor Cycling, and Cardio Kickboxing), a Basic Training Program guide – providing you with 4 weeks of programming / 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. A FREE copy of Eat, Exercise and Be Happy – Becky’s E Book is also included!

Purchase your Program Here!

http://beckysfitnesscompany.com/shoppingcart/products/Beautiful-Bride-Wedding-Workout-Program.html

]]> http://www.oxelot.com/bootcamp/2010/03/09/say-i-do-to-the-gym-wedding-workout/feed/ 0 A Day in the Life of the Virtual Boot Camp http://www.oxelot.com/bootcamp/2010/01/07/a-day-in-the-life-of-the-virtual-boot-camp-operation-beach-body-beckys-fitness-company/ http://www.oxelot.com/bootcamp/2010/01/07/a-day-in-the-life-of-the-virtual-boot-camp-operation-beach-body-beckys-fitness-company/#comments Thu, 07 Jan 2010 15:44:21 +0000 Becky http://www.oxelot.com/bootcamp/?p=555 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

]]> http://www.oxelot.com/bootcamp/2010/01/07/a-day-in-the-life-of-the-virtual-boot-camp-operation-beach-body-beckys-fitness-company/feed/ 0 FREE MP3 WORKOUT / FREE IPOD WORKOUT / FREE AUDIO WORKOUT with Becky’s Fitness Co! http://www.oxelot.com/bootcamp/2009/11/19/free-mp3-workout-free-ipod-workout-with-becky/ http://www.oxelot.com/bootcamp/2009/11/19/free-mp3-workout-free-ipod-workout-with-becky/#comments Thu, 19 Nov 2009 17:57:58 +0000 Becky http://www.oxelot.com/bootcamp/?p=524 Hey everyone!!!

To introduce you all to my MP3 Personal Training AUDIO WORKOUTS for your IPOD- I am NOW offering

1 FREE DOWNLOAD to EVERYONE! Just go onto my website- to the link below

http://tinyurl.com/yk88hxe

Order the Tabata Blast MP3 – and at check out enter the CODE – FREE

46-beckya5

You will get the MP3 sent directly to your email absolutely FREE!! Try it out- I know you will love it – then consider the NEW MP3’s available for purchase and training programs!

With my Personal Training Traxx you can take me with you where ever – whenever and have your OWN trainer to help you through the VIRTUAL BOOT CAMP PROGRAM or any other fitness regimen you are currently doing!

This workout is for both MEN AND WOMEN – Boot Camp Style Workout!
The list of exercises in this workout are on the website- and video demo links are also available to assist.

Have fun – and remember Eat Exercise and Be Happy!!!

Becky

]]> http://www.oxelot.com/bootcamp/2009/11/19/free-mp3-workout-free-ipod-workout-with-becky/feed/ 0 Becky’s Personal Training Traxx http://www.oxelot.com/bootcamp/2009/08/25/beckys-personal-training-traxx/ http://www.oxelot.com/bootcamp/2009/08/25/beckys-personal-training-traxx/#comments Tue, 25 Aug 2009 19:13:23 +0000 Becky http://www.oxelot.com/bootcamp/?p=328
Becky at Recording Studio

Becky at Recording Studio

Hey everyone!

So this is it!! FINALLY! My MP3 Downloadable Personal Training Traxx have been recorded and released! The official release date/ party is September 1! WAHOO! I am super excited! These MP3 workouts are downloadable audio training sessions, set to the back drop of sweat inspiring music by renowned musician Robert Chilingirian. Each workout provides, strength training, cardiovascular workouts and more! I plan on releasing new workouts every 6 weeks to keep you moving and shaking!

Should you wish for assistance with structurig your workouts, nutrition, motivation etc., I have created the VIRTUAL BOOT CAMP – to enhance your experience and ensure you get the results you desire! Each and every exercise on the MP3’s have a FREE exercise demo on You Tube – and also here on this blog! Just search my channel or blog for the exercise you want to view and it will pop up! That easy – good thing- since my workouts are NOT!!

Here are some pictures and videos from the recording studio! It was a long day!!! I hope you enjoy the workouts!

www.BeckysFitnessCompany.com

As Always,
Stay Focused Until the Miracle Happens!
Becky

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