Becky's Fitness Blog » Free workout

New Year’s Resolution 2011: Get Fit with Fido! Lose weight fast walking the Dog!

Becky — Fri, 24 Dec 2010 12:22:59 +0000

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

Avoid Holiday Weight Gain – Travel Resistance Band Workout!

Becky — Wed, 15 Dec 2010 22:16:59 +0000

Thanksgiving is less than two weeks away! The holiday season is quickly approaching, as well as the parties, food and festivities that come along with it. Many of us travel to visit friends, family and faraway places during this time of year. Don’t let being away from home and your normal routine prevent you from exercising and gaining weight.
One of my favorite ways to ensure that you can strength train in addition to performing cardio while you are away is to utilize calisthenics as well as resistance bands. These are great tools which are often overlooked when at the gym. Bands are inexpensive, light and easy to carry in luggage. What’s more is, the change in your routine will often yield visible results! What’s better than that? Getting more fit while on the road? Or maybe entering the New Year healthier than the last!
Check out this sample routine – sure to challenge you and give you a total body workout.
Resistance Band Training by Becky’s Fitness Company
WARM UP AND STRETCH- 10 minute warm up jog
Please perform each of the following exercises for 3 sets of 12 reps in circuit form. There are 3 circuits here- go through the first- performing each exercise for 12 reps then repeat the entire group of exercises 3x. You will then move on to second circuit, perform 3x and move on from there. I have provided links to video demonstrations for each exercise listed in case you do not know how to execute the move.
Circuit #1:
Walking Side Squat with Resistance Band
Bicep Curl with a Resistance Band
Tricep Overhead Extension with Resistance Band
Shoulder Overhead Press with Resistance Band
Circuit #2:
Walking Side Squat with Resistance Band
Squat with Resistance Band
Front Raise with a Resistance Band
Lat Pull Down with Resistance Bands
Circuit #3
Walking Side Squat with Resistance Band
Reverse Lunge with Resistance Band
Hammer Curl with a Resistance Band
Reverse Flye with a Resistance Band
Upright Row with Resistance Bands

STRETCH AND COOL DOWN

“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.” Foster C. Mcclellan

www.WorkoutwithBecky.com

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

MMA Gear Helps The Average Person Train Like A Fighter

Becky — Wed, 24 Mar 2010 14:59:39 +0000

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