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

 

One of the biggest challenges people face when trying to get fit and healthy is making proper food choices.  While exercise is difficult to add into your daily routine, changing eating habits often proves to be the most difficult of all.  Food and exercise go hand and hand when it come to health; so eating foods that are good for you and taste good is equally as important as daily exercise.

Salads are a great light meal and eggs are the perfect protein.  So why not try egg salad for a change?  Egg Salad is a great anytime meal; breakfast, lunch or dinner.   However, there has been so much negative press about egg yolks that this is almost a forgotten delicacy….with a few tweaks I have made it a worthwhile meal or snack option!  You can make it ahead and take with you on the go.  Here is my recipe; feel free to change it up with different spices and experiment with flavor. 

Healthy Egg Salad:

• 4 hard-boiled large eggs, peeled and chopped
• 8 hard-boiled egg whites, peeled, chopped with yolks removed
• 2 tablespoons low fat mayonnaise
• 2 tablespoons low fat sour cream or Greek yogurt
• 3-4 tablespoons minced fresh herbs such as parsley, dill, chives, and/or  tarragon
• 1/8 cup Vidalia Onion, minced
• 3/4 cup chopped celery
• 2 teaspoons fresh lemon juice, or to taste
• 1 teaspoon Dijon mustard
• Romaine lettuce leaves & sliced tomatoes
• 8 slices whole-grain bread or whole grain pita pockets

In a bowl stir together all ingredients except bread with salt and pepper to taste until combined well.  Make 4 sandwiches, pressing bread slices together gently or by stuffing pita pockets. You can layer the romaine lettuce, tomatoes and egg salad.  Open faced sandwiches are another great option.  Enjoy!

TIP:

Immediately after boiling the eggs, place in sink and soak eggs in ice water as you crack and peel.  The cold water makes the egg super easy to peel.

Also- I like to cut my fresh herbs with kitchen shears – it makes a challenging task fast and simple….be sure to cut very small……

Finally- if I am having the egg salad as a snack or do not want a sandwich- this egg salad is great on top of salad greens!!!

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

www.BeckysFitnessCompany.com

 

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

Memorial Day is quickly approaching!  Now that spring is in full swing – the countdown to SUMMER has begun! It’s official – you now have less than 30 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 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 moisturize 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?

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 regimen 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 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.

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

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

 

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

In our society where obesity has become a crisis, and the lifespan of our children for the first time in history is lower than their elders, the most difficult question we all face – is what foods are good to eat for health, wellness and weight loss?  There are countless food products, diet pills and companies promising the secret to health and weight loss.  But the truth is many of those companies are profit driven, with no concern for the consumer’s health or well being.

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 daily consumption!  It is only since the industrial revolution that the processing and mass production of food has developed.  The obesity crisis correlates to the start of this practice.  The best way to know if your food is processed, is to read the ingredients of a food; if 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- your success will be short lived.

Creativity is crucial – as it will lead to diversity in your food selection, prevent boredom and increase your overall enthusiasm about your new dietary changes!  Here is one of my favorite creative ways to eat fresh raw cabbage!  It is actually surprisingly tasty and extraordinarily healthy!  Don’t be afraid!  Try it!  You may be surprised! 

Fruity Yummy Cole Slaw Salad

1/2 bag Dole traditional Cole Slaw salad mix

1 Low Fat Stony Field Farms Vanilla Yogurt

1/2  Apple cored and chopped into small bite size pieces

1/2 Cup Raw Nut/Raisin mix - unsalted

2 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???

 

Remember- I am here if you want to talk!  Post a comment!

Stay Focused Until the Miracle Happens!

To your Success and Health

Becky
www.BeckysFitnessCompany.com

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)

 

• 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

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 by commenting to this post below! 

Stay Focused Until the Miracle Happens!

To Your Success & Health,

Becky
www.BeckysFitnessCompany.com