Fitness is not as simple as it may seem. “Exercise and Eat Healthy”, those two commandments are the most challenging hurdles people face in their lives today. With your physical and mental health being dependant on fitness, eating right and exercising are essential although cumbersome parts of reality.
Understand this, being healthy and fit is a lifestyle. It is not something you can achieve in one day, nor can you destroy it in one week. It takes commitment, and your efforts must be for the long term. As you know, in order to be successful at any long term goal, a person must PLAN and PREPARE and have PATIENCE with yourself. These three characteristics are indispensable to any health & wellness plan and without them, fitness will be difficult to achieve.
Planning and Preparing by example:
Each week on Sunday- I wake up about 1 hour before my husband. It is at that time, I drink my tea, sit back relax, enjoy the silence of the Sunday morning and begin my planning for the week. I take a look at my calendar for the week ahead and take note as to how busy I will actually be. Where do I have to go on what days. After that- I then plan my workout schedule….I figure out on which days I will study martial arts, on which days I will lift weights and when I will achieve cardio. Next- I think of food. With my schedule in place- I now know how much time I will have to dedicate to cooking, and I have a good idea of how I will feel both physically and mentally each day. I then sit in the kitchen with a paper and pen- and actually write down- what I will eat all week…..Breakfast M,T,W,TH,F….snack….lunch….and so on. I factor in fruit, veggies, lean proteins and I plan which days I will eat a meal that has been prepared ahead of time on Sunday or that is frozen. Now that my meal plan is all worked out- on the other side of the paper- I make my GROCERY LIST. Now I am ready for the week. I have planned, and I am ready to prepare the meals I have planned out. I am also ready to conquer the supermarket with a purpose. When I get there- there will be no needless browsing or purchasing. I will go to the market somewhere in the day on Sunday. In this shopping trip- I will buy ALL the food I need for the week- to avoid unnecessary marketing traps of the SUPERMARKET and needless purchases. Once the fresh food is in my home and unpacked, on Sunday evening while getting myself ready for the week I begin to cook the food I plan on eating for the week! By Monday I have my food planned and prepared and I am ready for action! I have a little lunch box and I am all set. I am also able to resist temptation while I am out on appointments as my food is packed and ready to go! Without PLANNING AND PREPARATION- with all of the temptation of the Standard American Diet, you will never reach your goal of eating healthy and getting fit.
Patience:
Now for the last P in the equation…..PATIENCE. This is essential- as no matter how much you plan and prepare- things always go off track without notice. This could be due to family, work, stress – whatever. Maybe you just don’t feel like eating string beans again! OK- so you lose your mind and go to Carvell. Well- in my book that is no big deal- if these slips are few and far in between. One day of eating bad will not kill you – just like one day of eating well will not make you healthy! So- have patience with yourself….make changes in your life one at a time! Give yourself time to adjust and formally change your habits SLOWLY to ensure LONGEVITY. You cannot change all of your eating, exercise and life habits in one day. It takes time; to understand that and accept that concept you need patience. Remember, Eat, Exercise and Be Happy! That is what life is all about.

http://WorkoutwithBecky.com

As always,
Stay Focused Until the Miracle Happpens
Becky

It is well established that breakfast is the most important meal of the day. It gets your metabolism rocking, gives you energy to work, play, exercise and live! Beware though – studies have shown that BIG breakfasts can actually lead to weight gain. So, to help you navigate through all the helpful but seemingly conflicting advice, I am passing along one of my favorite breakfast recipes. Absolutely, you need to eat first thing in the morning, but make sure to keep to the principles of clean eating, portion control and most important – enjoy the food and make it YUMMY!
As you all know, being healthy and fit is a lifestyle. Eating good clean foods, exercising and being happy requires a commitment on your behalf. In order to be successful you must plan and prepare.
Join me in cooking this awesome breakfast. I will teach you how to prepare my Mixed Berry Breakfast Quinoa in just minutes with enough leftovers to eat for a few days. My method of food preparation allows for several servings of food – so it can easily be broken into portions, stored and used for several meals. This advanced meal planning technique helps you eat healthy in a jiffy! What’s more is, I live by the MANTRA – eat only those foods you find YUMMY! So all of my quick healthy meals are scrumptious!
Video:

RECIPE: BECKY’S MIXED BERRY QUINOA
1 Cup Dry Quinoa
2 Cups Water
1 Tbs Cinnamon
1 tsp Vanilla Extract
1 bag defrosted mixed berries No sugar added – but reserve the water from defrosting

Prepare Quinoa according to package instructions, adding Cinnamon and Vanilla
After Quinoa is fully cooked – remove from flame and add mixed berries and juice from defrosting; stir
Serve with Unsweetened Almond Milk or Soy Milk and Splenda or Stevia if that is your taste preference.

www.WorkoutwithBecky.com

As always,
Stay Focused Until the Miracle Happpens!
Becky

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

Want to firm and sculpt your tummy? Is your core a problem area? To get rid of a tummy, several factors come into play. First and foremost, your skin’s elasticity. This will vary depending on your genetics, age, and how much weight you gained/ still need to lose. Keeping that in mind, understand that nutrition is the second most important factor here. You really need to be sure you clean up your diet, eating mostly fruits, vegetables, whole grains and lean proteins. Try to eat every three hours, and include a protein with each meal/snack. Finally, cardio and strength training come into play. The cardio is to ensure good calorie burn / weight loss and the strength training is to help you build the strength muscle to boost your metabolism and give you the sculpted flat stomach you are working for! The most effective strength training exercises include planks, crunches, hanging leg raises and other core exercises. My absolute favorite core / abdominal exercise is the Reverse Crunch. It is challenging and will raise your heart rate to ensure maximum calorie burn as well as strengthen and sculpt your mid section.

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As Always,
Stay Focused Until the Miracle Happens!
Becky
www.WorkoutwithBecky.com

Can a dessert have a high nutritional value and still taste good? Absolutely! All it takes is a little imagination, some healthy ingredients and a good appetite!

This whipped cheese and fruit recipe is fantastic because of its versatility, ease of preparation and delightful taste. It can be made in about 15 minutes or less and depending on how much you make, the leftovers are perfect for breakfast, snacks or anytime you just need something yummy! It travels well, looks pretty and is perfect to bring to a party, BBQ, or to serve for guests.

Becky’s Whipped Cheese and Fruit Parfaits
1 Quart Lowfat Ricotta Cheese
3 Tablespoons Honey
1 Tablespoon Vanilla Extract
Mixed Fruit, washed and chopped

Put first three ingredients in a bowl and using an electric mixer, mix the cheese, honey and vanilla for about 10 minutes until it forms a fluffy creamy texture.

Layer ¼ cup of whipped cheese mixture in cup with mixed fruit or berries; create 2 – 3 layers of fruit and cheese and serve chilled. This can also be made in a single serve large bowl, rather than individual parfaits.
Enjoy without the guilt!

As Always,
Stay Focused Until the Miracle Happens,
Becky
www.WorkoutwithBecky.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

First and most important, understand that a person cannot decide they do not like fat on a particular part of their body and then go ahead and begin an exercise plan with the goal of SPOT REDUCING. That is not how it works. When a person wants to address problem areas, they must remember that visible fat, and excess weight is a signal from nature that something has to change in your life, whether it’s eating cleaner, exercising more or both! Poor diets and lack of exercise will result in excess visible fat that makes us feel self conscious and sluggish. Adding strength training, regular cardio and cleaning up the foods you consume will make a big difference in a short amount of time. Too many people are missing one of those three factors in their fitness regimen which results in unwanted body fat! In all areas! As you start to incorporate better food choices, and begin to exercise, you will lose weight in all the areas you need to! Why start a fitness plan with the goal of fixing one problem area? Shouldn’t you want to look and feel good all over?

Nevertheless, to get rid of body fat in your upper and/or lower back region and eliminate cellulite, I suggest you do 3-4 days of cardio 30 minutes in duration, clean up your diet, paying good attention to your intake of sodium, and ensure you start on a strength training program that may emphasize your core region. You should strength train 3 x per week for 30 minutes. Your reps should be 12-15 for 3 sets. Keep in mind this routine will eliminate fat ALL OVER YOUR BODY – not just your trouble zones! This schedule is great and versatile, because the strength and cardio workouts can be done on the same day, or broken up into 6 separate 30 minute workouts, with one full day of rest! Remember start slow and finish strong! Any new change in your life must take place gradually to last!

As Always,
Stay Focused Until the Miracle Happens!
Becky
www.BeckysFitnessCompany.com

Healthy Tasty Turkey Burgers – perfect for your Memorial Day BBQ

Memorial Day is quickly approaching! The official start to summer and barbeque season! Too hot to cook? Hosting a party or attending a pot luck barbeque? Want to serve something tasty and healthy? These turkey burgers will surely be a hit with your guests and they are great to freeze for those days you just don’t feel like cooking! Quick, easy, yummy and good for you!

Summer is a time for food, friends and relaxation. There is no reason you can’t be health conscious and enjoy at the same time! Healthy food is not only good for you – but with a little imagination it can taste great too!
Turkey burgers are a popular alternative to beef burgers, they are low in fat, grill well, but can tend to be bland. This recipe below is juicy, tasty and is fantastic with a slice of cheddar cheese! The burgers go great on top of salads or on a whole grain bun (be sure to load up the veggies too!).
Becky’s Healthy Tasty Turkey Burgers:
1 1/4 pounds extra lean ground turkey
1 cup salsa
1/2 cup chopped shallots
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon chipotle-flavored hot sauce
2 tablespoons ground cumin
Dash of salt and ground black pepper
Fresh slices of cheddar cheese (optional)
Mix ground turkey, 3/4 cup salsa, shallots, cilantro, 2 tablespoons oil, hot sauce, cumin, salt, and pepper in large bowl. Shape turkey mixture into four – six 3 1/2- to 4-inch-diameter patties.
Place burgers in grill pan on barbeque over medium flame and cook for approximately 3-5 minutes per side – depending on the size of your burger. A grill pan is necessary as the burger may be too soft to place directly on the grill. Or in the alternative, you can heat a large nonstick skillet over medium-high heat and coat pan with non stick cooking spray. Add burgers; cook until brown, about 3 minutes per side. Reduce heat to low. Sauté until burgers are cooked through, about 4-6 minutes, turning occasionally (Time frame depends on the size of your burgers).
Serve burgers over large tossed salad or on a whole grain bun topped with remaining salsa! Enjoy!!! Feel free to leave your comments!

As always, stay focused until the miracle happens!
To Your Success and Health!
Becky
www.BeckysFitnessCompany.com

Before I even begin- I want o make it clear that running is great cardiovascular exercise.  It is good for your heart, lungs and whole body. However, running is NOT the only form of exercise that will aid in weight loss- and in order to be in the best shape possible, your routine should include a hybrid of exercise forms that include cardio, flexibility training, strength training and socializing.  I preface my article with that statement as many people think running is easy- you put on sneakers, go outside or get on a treadmill and move your feet at a fast pace.  Anyone who has tried it – knows that simply is not true.

OK- so you want to learn how to run!  We all had to start somewhere- even me.  As a young girl I trained countless hours and ran hundreds of miles.  Law school, marriage and life interfered and I fell out of shape by my twenties.  My first jaunt back on the treadmill after a long hiatus left me breathless and frustrated after 45 seconds.  So I KNOW how you feel.  Follow the tips below to help get you on track to learn the proper breathing skills, pace setting skills and to help ultimately increase your physical fitness to a point where you can run a mile or more!

Week ONE AND TWO: Start off SLOW! Plan for two training sessions of running each week.  Schedule them in as though they were non cancellable business meetings.  These will be short easy paced walk to runs about 30 minutes.  I want you to warm up at a brisk walk for 5 minutes and stretch (about 5 minutes).  Return to your brisk walk for 1 minute; then gradually increase your speed to a light jog until you start to feel yourself get tired.  Slow down and walk until you recover, catch your breath and have the energy to increase your output to a light jog again.  Repeat this cycle for 20 minutes. Then return to your brisk walk for 5 minutes; and stretch for 5 minutes.  This is a 30 minute workout.

• Please note a light jog is a pace where you can still talk although not comfortably.
• While jogging, I want you to focus on your breathing; breathe in and out slowly and try to set a comfortable pace for yourself, where you feel you can continue moving for an extended amount of time.  If you run too fast – you will run out of breath and have to walk.  Run slower until your fitness level increases.
• Also- I want you to jog ONLY for the amount of time that you have the energy to jog!  This could mean you jog 30 seconds and walk 1 minute.  That is OK!  Week 2 you will increase your jogging times from week 1!!!!

Week THREE AND FOUR: Time to pick up the pace.  You have now been training for two weeks- I want you to warm up with a brisk walk for 5 minutes, stretch and then have a goal of reaching 5 minutes of a light jog consecutively.  You will use your 20 minutes of walk to jog time to try and accomplish this.  You can achieve your 5 minutes of consecutive jogging at any point in your 20 minutes of walk to jog time.

Week FIVE AND SIX: Time to get serious.  You are going for a non stop 10 minute jog.  At this point, the challenge is mostly mental.  You should understand your breathing patterns better, and know how to pace your speed so as not to run out of energy too soon.  Work it, focus, KNOW that you CAN do it and you WILL do it.  Mind over Body; push beyond your comfort zone, pace yourself and go for the 10 minutes.  Again, use your 20 minutes of walk to jog time to get to the 10 minute goal.

Week SEVEN AND EIGHT: Now you can increase your jogging time and speed as you feel comfortable.  You have learned how to control your mind, you have strengthened your body, have fun!

NOTE:  I have only assigned two days of running per week, as I would like you to include strength training days, and flexibility training in your routine. Continue the following plan until you are able to run 30 minutes consecutively without stopping.  As always, the fuel you put in your body will affect your training so eat clean! Good luck, have fun and train hard!

As always,

Stay focused Until the Miracle Happens!

Becky

www.BeckysFitnessCompany.com

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