Healthy Holiday Treat

Happy Holidays!!

Just because the holidays are here- does not mean you have to have unhealthy decadent desserts!!! For those of you looking for a healthy holiday treat why not try

BECKY'S DELICIOUS DARK CHOCOLATE BANANA BITES

2 Medium Bananas
1/2 Cup Special Dark Chocolate Pieces (for melting)

Peel bananas and slice into 1/2 inch thick pieces. Line a baking sheet with waxed paper. Arrange banana slices in a single layer on the prepared baking sheet. Meanwhile, in a small heavy sauce pan, melt chocolate over low heat. Place chocolate in resealable plastic bag. Seal bag and snip off corner; drizzle chocolate over banana slices. Cover and freeze for 1-2 hours or until frozen. You can divide banana slices into resealable freezer bags and keep frozen for up to 3 days.

Enjoy!!!

Great News!! In late Spring/Summer 2009 I plan on launching my new Healthy Cooking Series!! See you there! Please visit the website for more details!

As always,
Stay Focused Until the Miracle Happens!
To your Success and Health,
Becky

Fall 2008 Martial Arts Competition!!!

Greetings!

It has been a while since I have posted!! I have missed expressing myself here! This month- in celebration of the upcoming holidays- I will post some of my favorite healthy holiday recipes!!!

So as you know, this year, I set aside my high heels from figure competing to develop my physique a little more, and to work on my martial arts training!!! I am currently a green belt in Tae Kwon Do, awaiting my next belt test for the Green with a Blue Stripe. This next step sets me up for the Blue Belt!!! How exciting!!!

On November 8, 2008, I participated in my second martial arts competition!!! I did not place as well as I would have liked- but it gives me more to work towards for the Spring! I plan on training long and hard for the upcoming spring season of both figure competing and martial arts competitions!!! This past Saturday, I participated in my first full contact competitive sparring match!!! Unfortunately, there are not many women that like to do this- so I was unevenly matched with a woman who was 40 pounds heavier than me!!!! That is why every time she kicked me- I went flying!!! The first round was 3/3, but then she got me on the second round with a score of 1/2 ( I may have had a point deducted for kicking her in the chin by accident!!!)

Enjoy the video!!!





I will write again soon!!

Feel free to contact me about any of my training programs or with any questions or comments! I love to hear your feed back!!!

Weekend at the Parents......

Hi All!!!

So this past weekend- I went to visit my parents. It is always a great trip, I get to relax, sleep, Mom cooks, talks life, brings me back to earth and grounds me when I need it most (I am not referring to punishment - LOL). My Dad listens to me, gives advice on career and business moves and most of all makes me feel like a kid again. I feel like all is right in the world when I am there. Nothing matters- not even who wins the upcoming election......

So- Mom always makes these awesome healthy recipes - as my parents are both health conscious vegetarians. Two of the recipes she made all weekend were so awesome- I asked if I could write a blog dedicated to her and these recipes- so I could memorialize the great weekend we had together as well as some of the awesome meals.......this food was served at breakfast. It satisfied me through a great day of bike riding over 6 miles, hiking 2 miles followed by kayaking!!! They are healthy and filling! Enjoy!

Mom's Magical Fruit and Cheese (Good anytime- but I like for breakfast)

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!!!

The Best Ever Bran Flax Muffins - by Mom
1 1/2 cup whole wheat flour
3/4 c Flaxseed meal
3/4 c oat bran
1 c brown sugar
2 tsp baking soda
1tsp baking powder
1/2 tsp salt
2 tsp Cinnamon
1 1/2 c shredded carrots
2 apples peeled and shredded
1/2 cup raisins (optional - dates or crasins are good too)
1 c nuts chopped (optional)
3/4 c milk
2 eggs beaten
1 tsp vanilla

Mix dry ingredients in a bowl. Stir in carrots, apples raisins and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until all ingredients are moistened - so not over mix. Fill muffin cups 3/4 full. Bake at 325 for 15-20 minutes!! Enjoy!!!

Anyone else have a favorite recipe from Mom that is healthy and must be shared with the world- especially Boot Campers???? Put it up on the blog!!!! www.QueensLongIslandBootCamp.com

Motivating Quote:
“It takes a long time to grow young.” Pablo Picasso

Have you ever thought about getting older as essentially growing young? For most of us this may sound like a foreign concept, but it is one worth thinking about. Consider this: children are not scared to dream, they believe that failure is normal, and they truly think that they can do anything. Don’t adults need some of these behaviors in their everyday life? Think about how much you might be able to accomplish if you were encouraged to dream. What would you be able to do if you thought and believed that you could do anything? How much would your daily life change if you weren’t scared of failure? Obviously, at work we might not be able to act like we are a boundless child, but set some goals that will allow you to remember what it was like to live life without limits.

Make it a great day!!!

Becky

Summer Time Pancakes and Eggs!

Hi All!!! Wow- it has been a while since I posted on the blog! I am sorry!! I have been busy with the Queens / Long Island Boot Camps, launching The Virtual Boot Camp, and trying to enjoy summer...hee hee. So I have slacked on the weekly postings! In return- I will give you two recipes this week as well as a whole load of new info!

First and foremost- I had a Community Blog created where you all can join and post!! Please feel free to comment on your favorite recipes that I have shared with you, your favorite free workouts and more! The blog is www.QueensLongIslandBootCamp.com

Please make use of it and help create a health and wellness community for us all to enjoy! I cannot do this without you! All of my future Adventure Boot Camp blog postings will be there- so be sure to check it out!!!

Yummy Scrambled Eggs:

1 Egg
3 Additional Whites
Dried or Fresh Dill
Dash of skim milk
Salt Pepper to taste

Mix all ingredients in a bowl, and beat lightly with a fork. Heat pan and coat with cooking spray. Pour egg mixture in pan with the hot, cooking spray. Cook over low heat, stirring gently and more or less constantly with a wooden spoon.

It will take 3 to 4 minutes for the eggs to become just set, but very creamy. If you prefer firmer, dryer scrambled eggs, cook for another 2 minutes.

When the eggs are scrambled to your liking, season with salt and pepper. Scrambled eggs are best served immediately.


Egg White Banana Pancakes:
1-2 bananas
5 Egg Whites
1 Cup of Skim Milk
1 Cup Aunt Jemima Whole Wheat Pancake Mix
1 Tbs Cinn
1Tbs Vanilla


Coat a nonstick skillet with cooking spray and heat over low to medium. Whisk together pancake mix, milk, egg whites, cinn and vanilla. Slice banana cross wise and add to pancake mix. Pour 4 medium-sized pancakes (about 1/4 cup batter each) onto the hot skillet. Cook about 3 minutes; flip and cook about 3 minutes more. Transfer to serving plate and keep warm until all pancakes are prepared. Serve with syrup (and berries, if desired). This recipe can be made with blueberries, strawberries whatever you want!! Enjoy!

Healthy Over Easy Eggs

So I will now share with you one of my favorite healthy morning recipes!!! I usually eat these eggs with some sliced fruit on the side, like berries or peaches, and two Applegate Farms Chicken Sausages.



Healthy Over Easy Eggs
4 Fresh Eggs
Cooking Spray

Heat a large skillet over a low to medium flame; eggs burn quickly so be careful with heat. Spray pan with cooking spray; crack an egg and allow only the white to fall out of the egg directly on the heated pan. Lift the handle about an inch so that the eggs pool in the far corner of the pan. Hold for 30 seconds or until the whites start to set, then lower the handle and give the pan a jiggle just to make sure there's no sticking. Repeat with two more eggs. Take the last egg, crack over the pan and allow the whole egg to drop in the pan, including the yolk- be careful not to break the yolk. Season the eggs with a pinch of salt and pepper and continue to cook over low heat until the whites become opaque. Jiggle to loosen the eggs, then flip the eggs over by pushing the pan away and snapping upward simultaneously. with either a spatula or by tossing them over in the pan. Once the eggs start their somersault, raise the pan to meet them so that the exposed yolks experience the softest landing possible. The goal of course is to avoid breaking the yolk. If you succeed, count to 10 slowly then slide them onto a plate and serve. If the yolks do break, act like you meant them to, fry for another minute and serve. They'll still taste great. I like to cut my eggs up- and share the one yolk over the three extra whites!!! Serve with Chicken Sausage and fruit and PRESTO! Healthy, clean great way to start the day. Whole project start to finish should take less than 10 minutes to prepare- less than your daily bowl of oatmeal!!!





On June 21, I took a kayaking trip with fellow boot campers and friends! Here is a Pic!!! Remember- fitness does not mean GYM!!!! Enjoy life- don't be afraid to live outside the box!!! Give something new a try! You will love it!!!!!

Adventure Races, Virtual Boot Camps and More!!!

Hello!!!

As many of you may know, on June 14, I ran the NYC high Trek Adventure Race with other boot campers- as Team Adventure Boot Camp / Becky's Fitness Company. We placed # 51 out of 75 teams!! It was a blast!!! Unfortunately our lack of knowledge of Manhattan geography made us run a few extra miles- but it was worth it!! Collectlvely as a team- we raised over $3300 to go straight to the NY Special Olympics!!! The race was a great success! Fun, Fit and giving back to the community! That is what it is all about in my book!!! Please contact me about my next charitable event I will participate in if you want to join my team!!!

Here is a picture of me- in front of Washington Mutual- doing a handstand- to complete one of the many crazy tasks we had to face during the race! Don't be fooled! I had a blast!!!






So it is official!!! The Virtual Boot Camp is now available for anyone interested in the boot camp experience- but that cannot make it to camp each day!

Check out www.TheVirtualBootCamp.com or www.OperationBeachBody.com

I will post a new recipe and workout in the upcoming weeks!!! Check back!

You can always reach me at
info@BeckysFitnessCompany.com

Commitment, Consistency and Control

Greetings!!! Happy Summer! While the OFFICIAL start of summer is not here yet- it sure feels like summer out there! 97 degrees in June! Yikes!

I want to take this opportunity- to chat- about three very important factors in ANY fitness plan- that MUST be present in order for you to be successful. Especially- if you are following the guidelines of fitness and wellness as set forth by myself, and my fitness company, BACK TO BASICS. Without these three elements, success will be short lived.

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 your self and remaining committed. Others will follow and respect your decisions as well once you respect yourself. With out respecting your self and your commitment- others will not have respect for you or your attempts to 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

RECIPE of the WEEK - High PROTEIN FRENCH TOAST

2 Slices of Whole Grain Pepperidge Farm Whole Grain Cinn with Raisins Swirl Bread
4 Egg Whites
1 tablespoon ground Cinnamon
1 teaspoon Vanilla Extract
Cooking Spray

Beat egg whites with Cinn and Vanilla in small low rectangle container; Lay Bread flat in egg mixture; let soak for 1 hour in the fridge; flip bread and let soak over night covered. In the AM all eggs should be absorbed by bread; warm small pan, coat with cooking spray and cook french toast on low flame in covered frying pan to ensure slow thorough cooking (about 3-4 min each side).

Enjoy French Toast with fresh Cranberry Sauce, Apple Sauce (see recipe below)!!!

Total Body Workout in 20 minutes, 40 minutes or 60!

Becky’s Fitness Company

Total Body Workout

Many people believe that in order to properly execute a cardiovascular and weight training program, they need to utilize a gym or health club. That is simply not true. Another misconception is that cardio and weight training are two distinct forms of exercise that cannot be performed simultaneously- that is not true either. Becky’s Fitness Company strives to assist the busy modern day person attain a healthy lifestyle though time efficient workouts and proper nutrition. In creating workouts for my clients, I emphasize exercises that can be performed in a variety of ways and in the shortest amount of time possible to ensure they get the work done; rather than have them put it off due to the feeling of being overwhelmed with yet another task to accomplish in a day. 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 do one in 20 minutes or 30 minutes! Whatever time you have!

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

Happy Mother's Day!!!

Happy Mother's Day!

Great News!!! This month- May- I was featured in New Living Magazine/Newspaper!!! Pick up a copy to see my new Boot Camp Move of the Month Article!!! I plan on starting a video posting of a boot camp move of the month on the Adventure Boot Camp Blog starting June 1!! I will keep you all posted!

So as you all know - on April 12, 2008, I participated in the New England Natural Bodybuilding, Fitness and Figure Championships in Seekonk, MA. I placed 5th against a group of serious competitors! Wow! While I was not overly enthusiastic with my placing- it did give me inspiration to push on- and motivation to do better at my next show! NEVER GIVE UP! That is my motto!!! Here are some pics from the contest!! I hope you enjoy them!

Coming up in June- I will be participating in the High Trek Adventure Race in NYC to raise awareness and money for the New York Special Olympics!!! Please visit my fund raising page at www.firstgiving.com/adventurebootcamp I am also considering racing in the Dirty Events Sprint Adventure Race in Long Island! I will keep you posted with results and pics!!!

So now for the recipe of the week!!! For all my sweet tooth women out there.......my saving grace is homemade applesauce and homemade cranberry sauce!!! I put them on EVERYTHING!!! I use the cranberry sauce for my roasted chicken, snacks, yogurt, dessert, sandwiches, wraps etc. It makes a great dressing too!!!

Cranberry Sauce:

16oz Raw cranberries - washed
1 cup water
1/2 cup splenda / sugar mix

Bring water to slow boil, add sugar splenda mix and cranberries and simmer for 10 minutes or until cranberries soften and begin to pop in covered saucepan. Crush with a fork, cool and serve. Store in covered container in the fridge o r freeze. Be careful not let them sauce boil over pan when simmering- as the sauce tends to rise while simmering.

Dirty Apple Sauce: Again I use this for dinner side, yogurt or oatmeal garnish snack dessert etc.

6-8 Apples of varying types - Cored and diced
1 tablespoon cinnamin
2 packets splenda

Core and dice apples and place in baking dish. Put cinnamin and splenda on top of apple mixture. Bake at 375 for 30 minutes or until apples soften. Stir with a fork and crush soft apples pieces. Cool and serve. Store in covered container in fridge or freeze.


"He who has health, has hope; and he who has hope, has everything."
Arabian Proverb


Until next week - be well. Remember I am here to talk! Send me an email!!!

Happy May 1!!!!

Greetings!! Wow! Is is May already??? How can this be? Summer is right around the corner! Memorial Day- the official start of summer is later this month!!! Let's get working to prepare for bathing suit season!!!!

Last week I went to Florida and had a photo shoot!!! Here are some of the pics!!! It was awesome! You can visit me on My Space to see all the pictures and videos from the trip!!! www.MySpace.com/BeckyWenner

As I promised - here is the recipe of the week! In the spirit of protein, flavor and salads - here is one of my all time favorites! Now- you can easily double or triple the recipe- and rather than cook the burgers right away- wrap them each individually in plastic wrap and put them in the freezer....then you can take them out as needed!! Or...in the alternative- you can make a bunch of burgers, leave them uncooked and put them in a tupperware in the freezer- for family feeding!!! Sometimes- I will make 3-5 burgers on a Sunday and eat them all week for lunch......I can buy a salad anywhere and throw my burger on- and lunch is ready! Enjoy!

Recipe of the Week:
Turkey burgers- so good for you...yet so bland and not appealing to the palate.....so here is a turkey burger recipe I discovered years ago- that changed my whole perspective on the turkey burger concept....I modified it to keep the flavor but lose the fat!!!

Spicy Turkey Burgers
1 1/4 pounds extra lean ground turkey
1 cup mild salsa, divided
1/2 cup finely chopped shallots
1/4 cup chopped fresh cilantro
2 tablespoons olive oil, divided
1 tablespoon chipotle-flavored hot sauce
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon ground black pepper

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 3 1/2- to 4-inch-diameter patties.

Heat 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 minutes, turning occasionally (Time frame depends on the size of your burgers).

Serve burgers over large tossed salad topped with remaining salsa! Enjoy!!! Feel free to leave your comments! Remember - I am here if you want to talk! Just shoot me an email!!!

What should I eat????

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 dinner! I always say- if you read the ingredients of a food, and 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- it will be a very short life change!!!

Here is my recipe of the week:

Yummy Salad Dressing!

1 packet of Good Seasons Italian All Natural Dressing seasonings
1/4 cup water
1/4 Balsamic Vinegar
In the last 1/4 cup measuring cup put 2 tbs Grey Poupon Dijon mustard, then fill about 1/2 of the remaining space in the measuring cup with olive oil (approx 1/8 cup) and fill the remaining portion of the cup with balsamic vinegar (all of those ingredients will total 1/4 cup)

Put all ingredients into a cruet and shake! Low fat all natural yummy salad dressing and marinade!!! Enjoy!

Remember Ladies-

"Impossible is nothing, all you have to do is put in your 100% and believe in yourself."
Written in 2008 by Prosenjit Mitra --- India

Please contact me with any topics you want covered in this blog! Or if you just want to talk! Leave your comments after you try the recipe!!!

The 3 P's PLANNING, PREPARING and PATIENCE

Hello all!!! As you know this Blog will contain various postings to inspire, motivate and muster up excitement about LIFE! As I promised- I will post videos and pics from all my contests with results (no matter how poor......or great!), words of wisdom that I have learned through my years of trying to live a healthy lifestyle as well as some of my favorite recipes that carry me through the week. Today- I want to talk about Planning, Preparing and Patience.....as essential components to a healthy lifestyle.

One thing I stress to all- is being healthy and fit is a LIFESTYLE. That means COMMITMENT and LONGEVITY. In order to be successful in any life long achievement- one MUST PLAN and PREPARE and have PATIENCE with yourself. Without these three things- your life long commitment to yourself will be very difficult to achieve. Where do these components come into play? Every DAY.

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 and 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 trips!

Then 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 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- in this modern day world- we will not survive!!!!

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 slip falls 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.

So here is one of my favorite recipes that I make all of the time on SUNDAYS!!! Enjoy! (Next time I make it- I will take a pic....and put it up!)

Yummy Cole Slaw Salad!!

1/2 bag Dole traditional Cole Slaw salad mix
1 Low Fat Stony Field Farms Vanilla Yogurt
1 Fuji Apple cored and chopped into small bite size pieces
1/2 Cup Nut/Raisin mix
1 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???

Each week I will post a new recipe- eventually I will get them all together and publish my cookbook!!! Talk to you all next week! I have my first figure competition of the season! I will post pics, videos and results!!!

Remember- I am here if you want to talk! Send me an email!

Stay Focused Until the Miracle Happens!
To your Success and Health
Becky

We took the Gold!! At the HONG-IK TAE KWON DO championship competition!

Well, we did it:

My husband and I made up our minds in the New Year of 2008 that we would start training for a martial art. Luckily we joined forces with Grand Master Ben Hur, World famous 9th Degree Black belt who is strick in his Tae Kwon Do methods. After a few months we set to compete in the yearly anticipated HONG-IK TAE KWON DO championship competition. We trained hard every day for three long months and we did it, made our DoJang proud with bringing home the GOLD metals, both of us. So from this point our love for the martial arts will only grow and we continue our journey into a new world. I took home the gold metal in Form and the Bronze in the Wood Breaking portion of the contest. Gabe- my hubby and partner in crime took the Gold in Wood Breaking and the Bronze in Form. For our first competition ever- we were proud!!! My next competition is April 12- The New England Natural Body Building, Fitness and Figure Championships in Seekonk, MA. I will post the results, videos and pics!!! Check back for the results!!!

See New videos and pic of us at the championship on

http://www.myspace.com/beckywenner

Cheers Always Becky

Life Changes and The Three "C"'s

Today's blog is about The Three "C"s and the essential need for each of them when initiating a LIFE CHANGE. The Three "C"s is something I created to help my clients understand the nature of getting Fit, Happy and Healthy - successfully without any gimmicks. They are:
Control, Choices, and Consistency

Control- This element to a life change is essential as one MUST exercise CONTROL over any aspect of their life they are seeking to change. When one is trying to change their body- either lose weight, gain weight, gain muscle, whatever their desire- they must take control over their body. This means- one must exercise control over the nutrients / food that goes into the body and ensure that they are getting the proper exercise and rest needed to cause the change they are seeking. This is one of the more challenging of the elements of a life change.

Choices- This element of a life change is essential because everything in life basically boils down to choices. We all have choices to make and those choices we make will all result in different outcomes. We must CHOOSE to eat healthier foods- even if it is not what we want at that particular moment (that is assuming your life change is in fact more important than eating the unhealthy food choice at that moment). No one has ever fallen ill without a Milky Way- although you may feel ill- when you choose not to eat it......Each person who endeavors into a LIFE CHANGE must realize that it is a CHOICE they are making- no one is forcing them to do it.....it is all about what you want.....

Consistency- This is a very interesting element to the LIFE CHANGE process. So often I hear- "I was eating right and exercising.....I did great- but then......"
A life change is exactly that- a LIFE CHANGE...not a week change or a month change. If you have a party coming up, a contest or special event that you want to lose weight for- that is a temporary goal- you do what you have to to get to where you want to be on that date and then go back to your normal routine. A LIFE CHANGE does not have an end date.....in order to truly be Fit, Happy and Healthy one must be CONSISTENT with their CHOICES and in using CONTROL. To change your body takes time. You did not get unhealthy in a week or a month- you certainly cannot get healthy in that short amount of time either. You must be CONSISTENT.

Until next time,

To Your Success and Health,
Becky