Becky's Corner

Get Fit & Lose Weight in just 15 minutes a day!

Fitness Guru Becky Winner shares three exercises that'll help you get fit in time for summer!

Are you one of those people who wish they could lose weight but feel overwhelmed by your current cumbersome daily life schedule? Family, careers, children, pets, and household chores tend to create a schedule whereby time to exercise may seem like it is not an option. Not anymore! There is no need to block off 30-60 minute sessions to exercise. In just 15 minutes a day, you can get your heart pumping, build muscle with full body strength training moves, speed up your metabolism and lose weight!

HIIT (High Intensity Interval Training) is the way to do it. This type of training is done for short periods of time because it is so intense, and it keeps your metabolism churning all day! When my schedule is jam packed I use this form of training to ensure I get the most out of my limited time at the gym. It also helps you remain consistent with your fitness program even on those days you think you have no time for exercise or are just not in the mood. I like this form of exercise for those days you just don't feel like working out as the allure of 15-30 minute workout often motivates me to push through!

Here is how it is done:
Sprinting, Jump Rope, think short intervals of intense cardio training interlaced with recovery stages. So for instance, you can jump rope one minute, walk one minute, jump rope one minute, strength train one minute. Continue this interval for 15-30 minutes on and off.

Another example would be sprint 1 minute, walk 1 minute; continue to repeat intervals of sprinting and walking for 15-30 minutes.

Remember, you must exert a ton of energy then recover for a short time.....hence the title High Intensity Interval Training!

A great combo of exercises I like to put together that include full body strength training, and great intense cardio are mountain climbers and bicycle crunches. I will perform each exercise for one minute switching back and forth between the exercises each minute. See below for videos on how to properly perform these exercises.

Mountain Climber:

Bicycle Crunch:

Want to work out with me and try a HIIT workout? Check out my NEW IPHONE APP and give it a try! You will be addicted!

Becky Wenner is a highly qualified multi-level certified fitness instructor. She is certified as an Adventure Boot Camp Instructor and Fitness Nutrition Coach by the National Exercise and Sports Training Association (NESTA). Rebecca also holds other training certificates including Personal Training Certification from the National Academy of Sports Medicine, and Group Fitness Instruction from the Aerobics and Fitness Association of America (AFAA). She also holds her certification in kickboxing from AFAA and she is CPR and AED certified.

Posted in: Becky's Corner, Blog, Role Mommy Fitness on 03/30/2011

10 Minute Boot Camp Workout

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.

For more Boot Camp Workouts check out
www.BeckysFitnessCompany.com

PLEASE CONSULT WITH YOUR DOCTOR PRIOR TO STARTING THIS OR ANY EXERCISE PROGRAM

Posted in: Becky's Corner, Blog on 06/07/2010

Becky's Corner: Beach Body in Four Weeks!

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!

Posted in: Becky's Corner, Blog on 05/31/2010

Becky's Corner: A Quick Upper Body Workout

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:

Video URL:
http://www.youtube.com/watch?v=lFE9PHcQj9Y

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

Posted in: Becky's Corner, Blog on 04/25/2010

Becky's Corner: The 3 C's of Weight Loss

Everyone wants to know the secret to weight loss; I hate to be the bearer of bad news, but there is no secret. I always tell my clients, there are several factors that must be present in order for a person to make a lasting life change, lose weight and get healthy. I want to take this opportunity- to chat- about three very important factors in ANY health and wellness plan- that MUST be present in order for you to be successful.

COMMITMENT: In order to be successful at anything in this world- you must be COMMITTED. You must make a decision on a given day that you are going to change your life, decide how you are going to change your life, understand why you want to embark on this change and go ahead and be committed to the change.
In order to remain committed- on occasion, without reason or rationale- you will have to make decisions- to stay on your life path. This means you will occasionally endure sacrifice that others who are not embarking on your life plan or change will not understand. You must be steadfast in your commitment- and reaffirm the reasons for your commitment. Let others know about your commitment and command respect for yourself by respecting yourself and remaining committed. Others will follow and respect your decisions as well once you respect yourself. Without respecting yourself and your commitment- others will not have respect for you or your attempts to lose weight and change your life.

Know and understand that your COMMITMENT to a healthy lifestyle- is 80% MENTAL. While you are changing your body, becoming more fit, exercising, changing the food you eat- KNOW these are all MENTAL changes- as your MIND CONTROLS your BODY. Without MENTAL strength and COMMITMENT- your life change will not last.  In making your commitment- I want you to think of others that are committed to something in their life......use them as an example, as a role model- and know that one day you will be a role model for others. If they can do it- YOU CAN DO IT.

CONSISTENCY: After you have made your commitment to your new life change- the next element that naturally follows is CONSISTENCY. You must be consistent with the changes you make in your life. You MUST BE CONSISTENT with your healthy lifestyle to see and feel improvement. Without CONSISTENCY - you are failing in your COMMITMENT. This means you must follow a healthy lifestyle for a long period of time- even if you are frustrated, tired, cranky- whatever. Forge ahead, push on, you will feel better for it soon thereafter.

CONTROL: Finally- know this- without CONTROL you will not be successful in your life change. When I refer to CONTROL - I am talking about CONTROL to ensure you eat good fresh foods, lean proteins, fresh fruits, fresh veggies, and whole grains. When I talk about CONTROL I am talking about the ability to say NO. I am talking about the need to CONTROL the forces in your life to ensure you have time to sleep, rest, exercise and enjoy the basic human rights of eating, resting and exercising. Take CONTROL of yourself, your life and you will be well on your way to a new you!!!

If you have any questions or just want to talk - you can reach me at www.BeckysFitnessCompany.com
Stay Focused Until the Miracle Happens!
To Your Success & Health,
Becky

Becky Wenner has been a fitness enthusiast all her life. She began participating in competitive sports as a young child and has competed in sporting events all her life. Becky is a practicing attorney who rediscovered her love sports as an adult while trying to better her health and well-being. Becky Wenner is a highly qualified multi-level certified fitness instructor. She is certified as an Adventure Boot Camp Instructor and Fitness Nutrition Coach by the National Exercise and Sports Training Association (NESTA). Rebecca also holds other training certificates including Personal Training Certification from the National Academy of Sports Medicine, and Group Fitness Instruction from the Aerobics and Fitness Association of America (AFAA). She also holds her certification in kickboxing from AFAA and she is CPR and AED certified. Most recently, Becky became a Certified Personal Fitness Chef from NESTA! Becky is dedicated to helping others pursue and achieve their goals for improved health and fitness and a more active lifestyle. Becky's Fitness Company was designed to take her love of food, fitness and fun and bring it to others to enjoy!!

Posted in: Becky's Corner on 04/20/2010

Becky's Corner: Bounce Back After Baby

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

Posted in: Becky's Corner, Blog on 04/04/2010

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