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

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

Getting ready for swimsuit season? Now that Spring is in full swing – the countdown to SUMMER has begun! It’s official – you now have less than 60 days to go from tankini to bikini! Here are some tips to help get your body looking like a BEACH BODY FAST!

1. DRINK LOTS OF WATER! This will help get your skin clear, flush out your system of of toxins and replace calorie filled beverages! Research shows that people who drink more water lose significantly more body weight and fat overtime then those who drink less water.

2. FRESH and CLEAN is the name of the game when it comes to food! Act like it is summer- eat light meals, filled with fresh clean ingredients! Stay away from junk food and be sure to eat lots of fresh fruit, veggies, lean proteins and seeds. Make sure you eat 3 small meals with 2-3 small snacks per day to keep that metabolism churning! Keeping a food journal will help you stay on track! Be sure NOT to skip meals – just make sure everything you eat is fresh, real clean foods- foods that are closest to the natural state.

3. Get a Summertime GLOW- with a nice sunless tan! Go ahead – try it! You will be amazed! One week of eating clean fresh foods, drinking lots of water, exercising hard- then a nice sunless tan! You will look like you just returned from vacation! There are lots of great home sunless tan products as well as salons that offer sunless tanning options! Be sure to exfoliate and moisterize to help your SUNLESS GLOW last longer!

4. SLEEP is essential! Sleep helps to replenish your body and build up your energy which you will need if you are set on getting that beach body by summer time.

5. AMP IT UP! Your workouts that is!!! You want your body to look BEACH BODY READY – you better pick it up and ensure that you are making the most of your time at the gym or working out! Need some help?

Well try out Becky’s Boot Camp just in time for Summer!

With the Becky’s Boot Camp – Basic Training bundle pack – you get a 4 week plan outlining what workouts should be done on which days- maximizing your the benefits from your fitness regimine and taking the guesswork out of it! Becky has taken the time to create this plan with the goal of fat burning, lean muscle building and helping you achieve the body of your dreams! If lean and sculpted is the look you want- then this is the program for you! Included with your bundle package are 6 MP3 Downloadable workouts (Lean Body by Becky Beginner, Lean Body by Becky Advanced, Total Body Sculpt by Becky Beginner, Total Body Sculpt by Becky Advanced, Tabata Blast and Cardio Interval Running Challenge), a Basic Training Program guide – providing you with 4 weeks of programing / 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.

Click here for more info on Becky’s Boot Camp – Virtual Boot Camp Program!

As Always,
Stay Focused Until the Miracle Happens!
Becky

Need some motivation to get to the gym, start a new fitness plan and inspiration to STICK with it? I have it right here for you! Exercise, eating healthy and being fit can help BOOST your relationship with your partner / spouse and help you look, feel and perform better in bed! Here’s how!

First, hit the gym together. A couple that plays together, stays together! Even if you don’t workout together, the act of going to the gym as a couple builds a strong foundation of support to stick to your health and wellness goals. My husband and I often go to the gym together – I will take a class, he will hit the weight room. The buddy system of going to the gym together ensures that we stick to our fitness goals, and then gives us added support to eat healthy when we are away from the gym! What’s more is, the increased blood flow, weight loss and stamina……help increase your sex drive!

Next, try something NEW together! Eat Smart! Eating good clean fresh foods will help you feel better, look better and benefit your overall health! Take a healthy cooking class together, stroll a farmers market, go home and cook a romantic meal together! Engaging in healthy habits together leads to a long term support system for your life changes and a bond between couples that runs strong!

Learning to support each other in being healthy and happy makes for a closer couple, better sex and overall higher relationship satisfaction!

Here are some exercises you can do to help make you better in bed!

1. Yoga: Yoga increases flexibility, helps you focus on breathing and concentrate on movement.
2. Cardiovascular Training: Any form of cardiovascular training will help you lose weight, feel more confident and build stamina!
3. Bench Presses: This is for the men out there! Want to be able to support your body weight and stamina for an extended love session? The missionary position requires this- so get pushing!
4. Kegel Exercises: This is for the ladies! These exercises are easy and can be done anytime! They help women reach orgasm easier and help men last longer! So start contracting those pubococcygeal muscles and have fun!

As Always,
Stay Focused Until the Miracle Happens!
Becky

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

Women tend to lose strength and a bit of their fitness level after pregnancy. However, studies show that within a few months, new Mom’s bounce back fairly easily. Experts agree that exercising is one of the best things you can do for yourself after your baby’s birth. It has been shown that women who workout during and after pregnancy have more energy, less stress, and fewer physical complaints than women who don’t. So what are you waiting for? All you need is your doctor’s permission to begin!

Below I have set out a simple timeline for you to follow and use as guide to helping your body and mind Bounce Back After Baby! Please note, this is a suggested timeline and is simply a guide- no need to put pressure on yourself! Follow my program at your own pace and return to fitness in a time frame that makes you comfortable and happy! Start off slow, adding exercise in 1-2 times per week, and tacking additional sessions onto your regime slowly as the weeks progress.

Baby’s Birth to 12 Weeks Old (3 Months)
This immediate postnatal period is the time to be easy on yourself. You just created a human life with your body, and you need time to heal physically and adjust mentally. Any exercise you do during this time should focus on gentle moves that help you adjust to all the changes your body is experiencing. I always suggest deep breathing exercises, walking and stretching during this time. The goal here is stress relief and healing – NOT weight loss. Don’t get frustrated! Be kind and patient with yourself – you are going through a big life change! As the weeks progress, you will begin to see the light at the end of the tunnel! You will start to learn better time management skills and will start to regain some of our lost energy! When you feel ready for more intense activity you will add on some light strength training moves.
Exercise Ideas:
• Try a Hatha Yoga Class
• Walks with baby or friends/neighbors. This will help you get out of the house, socialize with others and bond with your baby. I always suggest one walk with baby per week, one walk with adults. This will provide you with bonding time and adult mental stimulation.
• Meditation and breathing exercises for stress management and body awareness
• Start with 1 day of exercise per week and add on an additional day of exercise as you feel comfortable. Your goal should be to incorporate 3-4 weekly workouts as time progresses.

3- 6 Months After Baby’s Birth (13-18 Weeks)
After the three-month mark, caring for your infant gets somewhat less time-consuming, and your physical recovery is almost complete. Now is the time when you’ll want to increase the intensity and duration of your exercises. You should already be in the habit of exercising somewhat regularly – about 3 times per week for 30-60 minutes. Now you will add in strength training as well as cardio training to each of your workout sessions. Be sure to listen to your mind and body during this time! Some days you will have more energy then others- be sure to modify your routine to your energy level!
Exercise Ideas:
• Join a post-natal fitness group like Stroller Strides!
• Hire a trainer or coach to help keep you motivated
• Join an online web based social network of other new Mom’s for fitness ideas and encouragement.

6 Months or more postpartum:
Assuming you have your Doctors clearance you are ready to go for it! Set your goals and focus on getting fit and healthy! You did it!

Are you facing New mom – Fitness challenges? Let me help you Bounce Back after Baby with my Four Week fitness program for New Mom’s!

Click here to check out Becky’s New Mom Fitness Program

This post-natal core conditioning and cardio audio exercise program will help new moms meet the challenges of reconditioning the body after pregnancy. A progressive fitness band workout, weight training routines and cardio workouts will help post-natal women safely build their core strength and stability and recondition their muscles to help their bodies Bounce Back after Baby!

This post-natal program quickly and safely builds core strength and dynamic stability with simple yet powerful exercises specifically designed to meet the challenges of reconditioning the body after pregnancy. Suitable for all fitness levels.
This fitness program includes the following:

4 MP3 Downloadable workouts (Lean Body by Becky Beginner, Total Body Sculpt Beginner, Resistance Bands Workout 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!

Tell me How have you lost Baby weight? Any secrets you want to share?

As always,
Stay Focused Until the Miracle Happens!
Becky

New Year’s Resolutions have come, and gone. We are now well into March and Spring is approaching! This is an amazing time of year! The air is fresh, the breeze begins to get warm and everyone is excited about the chance to get outside! This winter we had an especially cold and snowy experience! Embrace the opportunity with Spring to renew your resolutions to get fit, eat healthy and enjoy life’s blessings!

As a trainer, personal coach and boot camp owner, I am shocked at how many people are not aware of the fantastic fitness opportunities local to them! If you live in NYC – here are some great programs offered by NYC Parks and Recreation. Take advantage!

Alley Pond Adventure Course (QUEENS):
http://www.nycgovparks.org/
Link to the Adventure Course

Bronx Equestrian Center (BRONX):
http://www.bronxequestriancenter.com/

Row Boat/Kayak Rentals (MANHATTAN):
http://www.centralparknyc.org/
Link to Boat/Kayak Rentals

Marine Park Golf Course (BROOKLYN):
http://golfmarinepark.com/home/index.php

Franklin D. Roosevelt Boardwalk and Beach (STATEN ISLAND):
http://www.nycgovparks.org/parks/R046/

Want to learn more fun fitness things to do in NYC? Check out the Parks Website!
http://www.nycgovparks.org/befitnyc

If you live outside of NYC – simply go to your cities Chamber of Commerce website and check out the great programs available to your area! Next week I will explore Farmer’s Markets!

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

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

Want to workout with me- but are too far away to schedule personal training sessions? Can’t make my 530AM boot camp? Well I have the solution! My NEW Audio Workouts – Downloadable into your IPOD/MP3 player – to take with you anywhere – anytime!

Becky’s Personal Training Traxx – The TRAINING is VIRTUAL- Your BODY will be REAL

Founded by Becky Wenner and Robert Chilingirian, Becky’s Personal Training Traxx provides you with the ultimate downloadable audio workout by Becky set to the back drop of sweat inspiring music produced by world renowned artist Robert Chilingirian. Becky dictates the entire workout right to your ears – coaching you though the exercises, form, speed and rhythm of the workout, inspiring you to work harder, run further, and sweat more! She is there motivating you every step of the way!

Becky’s Personal Training Traxx is a series of interactive workouts – providing you with a great alternative to pricey personal training sessions, standard fitness classes and boring gyms. Her personal training routines are proven to create discipline, motivation and help you attain the body of your dreams! Each workout is filled with Becky’s unique personality, philosophy and energy – as she dictates your entire workout right to your ears! So get ready, download the workout of your choice, and pump up the volume!!

Becky’s workouts are challenging! Lucky for you downloading and working with her Personal Training Traxx is not!! Should you run into any problems- you can blog or email for help directly through this site! Everything you need to get fit happy and healthy is right here at your finger tips!

Take Becky with you wherever – whenever and have your own personal trainer to coach you through your workout! These workouts are all written and created by Becky including routines for all fitness levels, with both beginner and advanced options! Simply choose your workout, purchase it, download it, and get moving!

Please be sure to check with your doctor before commencing any new fitness program.

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

Imagine how easy it would be to lose weight if you absolutely knew that you could do it.  If you knew for a fact, if you were CERTAIN, that you could actually look slim and healthy, the daily steps along the way would come with ease and joy.  It comes down to having a vision of what you want.  Because once you have a strong vision of your future, the confidence and certainty will immediately follow.  As your vision on the inside becomes more compelling than external impressions, change is in the making.

Think back to any point in your life where you wanted something beyond your current situation – maybe it was a new car, or bigger place to live or something else that required you to expand from your current situation.  How did you make it happen?

First you knew what you wanted, then you had to see yourself as growing into that new situation.

Once you saw yourself, once you got the vision of yourself in that new situation, that is when you developed the CERTAINTY that you could do it.

And when you had that vision and certainty, that is what gave you the courage to make the changes so that your vision would become a reality.

It all came back to when you SAW YOURSELF in the new situation and you believed in it.

Once you knew your future was CERTAIN, everything else fell into place.

Grab a strong vision of your future and let the universe make it happen for you.  Enjoy the journey!  Let The Vision Empower You!