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

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

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.

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

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

Too many people use the excuse of New Year’s Resolutions to start exercising and eating healthy in the New Year (future) to justify going off the deep end and eating whatever it is they want during the holidays. This often leads to unhealthy weight gain that remains with us and tends to add up after New Year’s Resolution are forgotten by Jan 7! (hee hee) Isn’t that the cycle? Eventually, you will lose a few of the holiday pounds, but a few will stay too – which then leads to 3-5 pounds weight gain per year……hmmmmm

So! What I generally suggest is to resolve to start your New Year’s resolution EARLY – hit the gym hard, watch the food you eat closely, so when you do indulge at holiday parties – like we all do – the damage won’t be as bad.

Here are some tips to help you through this challenging festive time of year!

• Most important – Do not resolve to gain weight this holiday season!
o Do not allow yourself to overindulge regularly with the thought that you will enter onto a health and wellness plan come January 1 – when it is all over!!! Food, alcohol, sugar, it is all addicting!! To eat without limit, you will set yourself up for weight gain, lethargy, low self esteem and worse depression after the New Year. Try getting up and adding a hour of exercise to your daily activities while feeling like that!!! Yeah right! So start now and avoid those feelings……

• Be realistic!!!
o Eat sensible and understand while you may have a tendency to eat more sweets and treats than usual during the holiday season, use some discretion and self control. Really – you will thank yourself the next morning and January 2!

• Don’t go Hungry! Eat a sensible meal before your party or gathering. I typically choose a nice big bowl of fresh steamed veggies or a large apple and a big bottle of water.
o Try to arrive at parties with a full stomach; while this typically goes against the popular trend of starving yourself before a party – keep in mind that starvation leads to insanity and an insatiable hunger. Insatiable hunger – drives willpower and common sense right out the door; this is how most people gain weight! If you are full, you will have the mental strength to make better food choices and will have a tendency to eat less, rather than overindulging. If you have a full stomach your judgment will be more clear and your ability to exercise willpower is maximized. Then, you can then properly select and limit the treats you do decide to have.

• Bring a healthy dish to share; this is one of my favorite tips to avoiding holiday and party weight gain!
o A hostess is always grateful for thoughtful additions to a menu! My favorite healthy dish I bring to parties is Mom’s fresh Ricotta with fresh fruits. The recipe is in this Blog! It ensures I have a good, high protein, low fat, clean dessert – which tends to be my downfall at gatherings.

Mom’s Magical Fruit and Cheese
1 Quart Lowfat Ricotta Cheese
3 Tablespoons honey
1 teaspoon vanilla

Put all ingredients in a bowl and using an electric mixer, mix the ingredients for about 10 minutes until fluffy creamy texture.

Serve about 1/2 cup with chopped fruit of your choice. Berries, and cantaloupe are what we had this weekend! Enjoy!!!

• Try not to drink your calories and limit your alcohol intake.
o As you all know – weight gain boils down to this simple equation – CALORIES IN – CALORIES OUT. With that in mind – why would you waste calories on a drink?

o Yes – wine has calories, but not too many – here is the issue I have with too much wine…..it takes your judgment away! 2 glasses of wine – will cloud your judgment in making other proper food choices. So if you have an alcoholic drink, please be sure it is lower in calories, and please be sure to limit your consumption of the alcohol so as not to lose your judgment when making food choices.

o Your best bet is to avoid alcohol and calorie laden drinks (like eggnog) altogether, and stick with sparkling water. Want to snaz it up? Try sparkling water with a splash of cranberry juice and lemon or lime. Looks like a sexy cocktail and tastes great too!

• Go for the fresh fruits and veggies.
o These are always the best choice when it comes to calories, fat and nutrients. When filling up your plate, the more fresh fruit and veggies you eat, the less room you will have to eat calorie / fat laden foods. I hate to label any food as bad – and I hate the act of avoiding certain foods altogether, so I always advise my clients – go for the foods containing the nutrients your body NEEDS and the other foods later…..

• Make exercise a priority, and do it first thing in the morning!
o I know time is tight! BUT schedule your exercise in each day! Studies show that people who exercise first thing in the morning have a much better success rate at sticking with fitness programs than those who workout in the afternoon or after work. You may actually enter the New Year ahead of the game – already with weight loss and fitness gains!

• Wear form fitting clothes!
o This will ensure you keep yourself in check. When you pants get tight, and you become uncomfortable, let that be a warning, you have had enough to eat. Form fitting clothes are great silent reminders health conscious goals and a great way to ensure your holiday weight gain is minimized!

• Enjoy the holidays – and the treats, parties, friends and family!
o Don’t sweat the small stuff! Ok- maybe you went over board at a gathering….no big deal. Move on, workout and forge ahead! I always say- treat yourself like you would your best friend! Be forgiving and encouraging! This is a time to be happy and to celebrate the gifts of life and to share with others less fortunate. Keep the true meaning behind the holidays ……

There you have it! My tips to avoid weight gain during the holidays and always!

Now – what about the 2010 Resolutions???? NEW YEAR NEW YOU! Why not make 2010 the year that you transform your body? Your Life? It is possible – you simply have to make the decision – make a commitment and go for it!

Want to relieve stress? Improve your health? Increase your energy?

Call me to arrange for Phone Coaching so we can discuss the steps you need to take to start and stay on track with a fitness and wellness plan! My programs are designed to quickly and efficiently get you into the best shape of your life.

Lots of new things going on for 2010! New MP3 / Audio Workouts, New 4 week fitness programs, New changes to the Virtual Boot Camp, I Phone Applications and more!!! Stay tuned!

As always,

Stay focused until the Miracle Happens!
To Your Success and Health,
Becky

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

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

At www.BeckysFitnessCompany.com you will find online personal training, the VIRTUAL BOOTCAMP, downloadable AUDIO WORKOUTS, interactive blog, healthy cooking classes and recipes, personal coaching and more!

Check out my video – explaining the services and products offered at the Fitness Company! Then stop by and see what we offer for yourself!

www.BeckysFitnessCompany.com

Please do not hesitate to contact me – Becky to see how Becky’s Fitness Company can help you learn how to Eat Exercise and Be Happy!

As Always,
Stay Focused Until the Miracle Happens!

Check out my exercise demo for a back extension and my signature move of a freestyle swim (another version of the back extension – when you need a little extra challenge ;o))

As Always,
Stay Focused Until the Miracle Happens!
Becky