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

By Becky Wenner
In our society where obesity has become a crisis, and the lifespan of our children for the first time in history is lower than their elders, the most difficult question we all face – is what foods are good to eat for health, wellness and weight loss? There are countless food products, diet pills and companies promising the secret to health and weight loss. But the truth is many of those companies are profit driven, with no concern for the consumer’s health or well being.
There is a saying…..
If you could have hunted for it, fished for it, plucked it or gathered it, it belongs on your table.
Fresh fruits, fresh veggies, lean proteins, nuts seeds….these are all great healthy foods- made by the Earth itself- and here for your daily consumption! It is only since the industrial revolution that the processing and mass production of food has developed. The obesity crisis correlates to the start of this practice. The best way to know if your food is processed, is to read the ingredients of a food; if you don’t understand them- don’t eat it! Why would you eat something when you don’t know what it is? Because it is in a nice package all pretty ready to purchase at the store? Cigarettes are also in nice little packages, ready for you to purchase at the store- AVAILABILITY does not mean it is good for you!!! Trust yourself- and your instincts when making food selections and be creative have fun! If you don’t enjoy what you are eating and what you are doing- your success will be short lived.
Creativity is crucial – as it will lead to diversity in your food selection, prevent boredom and increase your overall enthusiasm about your new dietary changes! Here is one of my favorite creative ways to eat fresh raw cabbage! It is actually surprisingly tasty and extraordinarily healthy! Don’t be afraid! Try it! You may be surprised!

Fruity Yummy Cole Slaw Salad

1/2 bag Dole traditional Cole Slaw salad mix
1 Low Fat Stony Field Farms Vanilla Yogurt
1/2 Apple cored and chopped into small bite size pieces
1/2 Cup Raw Nut/Raisin mix – unsalted
2 TBS Ground Cinnamon
Mix all ingredients in a bowl and YUMMY! You are eating cabbage!!! Make two of these salads in a week and do you know how much cabbage you have consumed???

Remember- I am here if you want to talk! Post a comment!
Stay Focused Until the Miracle Happens!
To your Success and Health
Becky
www.BeckysFitnessCompany.com