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!!!