The biggest issue many people face when trying to embark on a new fitness and wellness plan is the inability to stay motivated. The idea of getting healthy, eating right and exercising is really exciting; however, the act of following through with a new plan / life change is often overwhelming and too challenging. As a trainer, I get asked the question
“How do you stay motivated and what do you suggest I do to keep up my motivation for exercise and proper diet?
Physical Fitness and proper nutrition boil down to more than the ability to exercise and eat right. The most important component that is often over looked is the mental strength and stamina required to maintain the motivation to continue exercising day after day and to eat right.

I often lecture on how to build mental strength; the first step in developing it is acknowledging your need for it, and then seeking to achieve it. This is why I advocate taking small steps when embarking on any new fitness plan / life change. It will help you build the physical AND mental strength to reorganize your life, and consistently challenge yourself daily. In other words, if you want to start eating healthy, make one small change a week to your diet. This is a much more reasonable life change – and one where you can make calculated and long lasting changes to the foods you eat, rather than drastically trying to change your eating habits and failing. Or, should you wish to start exercising daily – start with ONE day of exercise for a week or two and slowly add additional workouts to your week. This will prevent you from being overwhelmed and overworked.

Mind over Body- your BODY WILL OBEY any command your MIND gives it. Try it now- tell yourself to lift your left arm above your head. You get the idea. If you fail to keep up with your workouts or proper eating, it is because you need to strengthen your MIND to develop the discipline and motivation to be consistent!

To help myself stay on track – I find taking photos of my body give me the mental push I need to stay motivated. One of two things always happens when I see pictures of myself: I either get disappointed and hit the gym to fix the problems I see OR I get happy and get motivated to push on to maintain the results I see!

You can check out my blog for more extensive readings on this topic: www.BeckysFItnessBlog.com

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

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