BECKY'S BODY WEIGHT CHALLENGE!

Greetings!!!

In honor of the New Year, New Resolutions, and a New You - I am posting one of my favorite Boot Camp workouts!! It is a body weight challenge- no weights needed- and it can be done inside or outside!!! NO GYM NEEDED!! I suggest- a 5 minute warm up and stretch- and then a steady state cardio blast- for about 15-20 minutes.....running, walking, biking......whatever you chose- then - prepare yourself for a challenge! The first go round is easy- as the reps get higher the challenge becomes greater!!! Have FUN!!!

MISSION IMPOSSIBLE - CARDIO AND STRENGTH - BECKY'S BODY WEIGHT CHALLENGE


• 20 Prisioner Squats (arms behind head)
• 30 Jumping Jacks
• 10 Push-ups
• 10 Dips
• 20 Squats (arms out in front)
• 10 push-ups (wide)
• 20 Walking Lunges
• 30 Bicycle Crunches
• 20 Squats
• 10 Dips
• 30 Jumping Jacks
• REPEAT 3 x!!!
• Have FUN!!!



HAVE A HEALTHY HAPPY AND PEACEFUL NEW YEAR. I CAN'T THANK YOU ALL ENOUGH FOR MAKING THIS FITNESS COMPANY A SUCCESS! WITHOUT YOUR TRUST, HARD WORK AND DEDICATION - THIS MISSION COULD NEVER BE ACCOMPLISHED. THANK YOU FOR CHOOSING ME AS YOUR TRAINER. IT HAS BEEN A PLEASURE TO SERVE YOU ALL IN 2008!!!! I LOOK FORWARD TO 2009!!! MAY THE FORCE BE WITH YOU!!!

AS ALWAYS,
STAY FOCUSED UNTIL THE MIRACLE HAPPENS
TO YOUR SUCCESS AND HEALTH,
BECKY

Holiday Break Boot Camp Workout Part 1

Hi All!!!!

So it is that time of year......where we take a hiatus from Boot Camp- and spend time with the family....friends and loved ones- to celebrate the New Year.....it should be a time of reflection- on what you have accomplished in the past year, and what you want to do in the upcoming year........

In looking back- don't be too hard on yourself- acknowledge your accomplishments- no matter how big or small- and look forward to the New Year with a huge bright smile and a feeling of endless possibilities for things to come. I always tell my cleints- look at fitness, health and well being as a constant life change......there will never be a day when you should feel your fitness and wellness goals have been accomplished- you must always be on the road to achieveing new goals- or else boredom will set in- and you know what happens then......

What are you going to do in the New Year? An adventure race? A triatholon? Eat Clean 85% of the time......no more red meat? There must be something out there you want...and if it is simply to live and be healthier- then outline how you will accomplish that goal and go for it full force!!! BUT be realistic - so you don't set yourself up for failure! If you have a tough goal you want to accomplish- do it in BABY STEPS.....Little by little......over time.....

Good Luck- and remember- I am here if you want to talk!!!

New Year Hiatus Boot Camp WORKOUT # 1:

DAY O' CIRCUITS

This is a full body workout- including cardio- and should not be easy! Good Luck and have Fun!!

Warm up and Stretch 5 minutes

Run 1 mile

Circuit # 1
This should be done in a pyramid form- each exercise for 10 reps down to 1 rep.....

• Push Ups
• Reverse Fly
• Military Press (Shoulder Press)
• Front Raise

Run 1 mile

Circuit # 2
REPEAT FOR 10 MINUTES

• 20 Step ups on a high curb or bench each leg
• 20 walking lunges and back
• 40 high knees in place
  

Run 1 mile

Circuit # 3
AB CIRCUIT WITH NO BREAK BETWEEN MOVEMENTS (1 MINUTE FIRST ROUND 30 SECONDS SECOND ROUND)

• Full Crunch with hands over head meet in the middle with knees and arms
• Reverse crunch
• Scissor Kicks (feet in air open legs wide - version of flutter kicks)
• Shoulder to Knee (weight on one shoulder working one side then switch)
• Sitting in "V" position alternating elbow touches to the ground

Have FUN!!!! I will post another workout next week!!!!

Becky

The Official Surf School of the Queens Long Island Adventure Boot Camp!!

Hi All!!! Hear Ye Hear Ye - The NY Surf School is now the OFFICIAL SURF SCHOOL of the Queens Long Island Adventure Boot Camp and Becky's Fitness Company!!! Check them out on the web at http://www.surflessonsnewyork101.com/index.html

Frank the owner and instructor is awesome as well as his supporting instructors! Members of the Boot Camp and I went on a little surfing trip on Sunday July 27!!! Here are the pics and videos!!!

Get out there and give it a try for yourself!!! I loved it so much I am headed back out this weekend! Talk to you soon!!! Go and live the life you dream of TODAY. May the force be with you!!!!

Becky

Kayking with Friends and News!!!

Well it has been a while since I have posted! Sorry for the delay- but between running the Boot Camps in the morning, launching the NEW VIRTUAL BOOT CAMP (www.TheVirtualBootCamp.com), Adventure Racing, and Kayaking- I have not had a moment to sit and collect my thoughts to write to you all!!!

On Saturday June 21, a couple of friends of mine from the Queens Adventure Boot Camp for women went Kayaking with me!!! All Boot Campers were invited to attend!!! We had a BLAST!!!! Here are some pics!!! The next trip is surfing lessons at Long Beach!!! Fitness does not mean living in a gym! It means being healthy, being active, being happy!!!

The VIRTUAL BOOT CAMP is up and running!!! Check out www.TheVirtualBootCamp.com for more info!!!

A new COMMUNITY BLOG HAS BEEN SET UP and is active!!! Now you can all blog about your experiences, your feelings, recipes, questions etc!

Check out www.QuuensLongIslandBootCamp.com

You can register with your firstname.lastname for username......and then BLOG AWAY!!!

Pick up a copy of New Living Magazine if you get the chance! I am featured in it- with an article on Boot Camp Move of the Month!!!

Have a Happy, and Safe Fourth of July! Happy Birthday America!!!

Until next week,

Stay focused until the Miracle Happens!

Becky

THE VIRTUAL BOOT CAMP IS HERE!

Greetings!!!

On Saturday June 14, The Queens Adventure Boot Camp participated in an amazing event! We ran the High Trek Adventure Race and raised over $3300 for the New York Special Olympics!!! What a blast we had! The Adventure Boot Camp team placed #51 out of 75 teams!!! Keep in mind- the delay was in our lack of trivia knowledge and Manhattan geography! But we finished in just over three hours and had a blast!!! Fellow Boot Camper Randi Grossack- saved the day with her wisdom and drive!!! Thank you Randi!!! Without her- I am afraid I would still be at the starting gate!!! LOL We had a blast! Thank you to all that sponsored us and made this day great! It is wonderful to get fit, have fun and give back to the community!!!

This Saturday the Queens Long Island Adventure Boot Camp is going Kayaking!!! AWESOME! I will post pics and commentary next week!!!!

It is official! The Virtual Boot Camp has arrived!!!

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

For those of you who cannot make it to camp every day- this program enables you to be a part of the program. with daily motivational emails, daily workout missions (that can be accomplished in a gym, at home or outside!!!), nutritional protocol, bi weekly check ins, and more!!!

Make it a great week!!! Remember- I am here if you want to chat! You can reach me at:
info@QueensBootCamp.com

Your BOOT CAMP HEAD QUARTERS!

Greetings!!! Here is a picture of the Queens Boot Campers stretching it out after a tough upper body workout!!! You go ladies!!! We certainly do have a blast every morning and WORK OUR BUTTS OFF!!! LITERALLY! I have some very exciting news!!!

Becky's Fitness Company is about to launch the FIRST EVER VIRTUAL BOOT CAMP!

THE VIRTUAL BOOT CAMP - OPERATION BEACH BODY! This program will consist of daily motivational emails from Becky, daily exercise missions (daily workouts), Nutrition Protocal to help you meet your goals, Bi-weekly progress checks with Becky, free membership into The Body Transformation Club, and MORE!!!!

Visit www.TheVirtualBootCamp.com or www.OperationBeachBody.com for more info!!!

In the spirit of Adventure and to help inspire, motivate and excite you all - I try to write a little about my personal life adventures- and show you clips of what I do- when I am not eating sleeping or screaming my head off at camp!! On May 29, I had a wood breaking class- as I am preparing for an upcoming martial arts competition in October at Queens College, where I intend on competing in Form, Sparring (yes- full contact fighting) and Wood Breaking!!! Here is a clip of my lesson!!! I hope you all come cheer me on at the competition!!! I will keep you posted on dates, times etc!!! Have a great week!!!

Boot Camp Work Out for Cutters!

Hey all you boot campers that cut class--- think you are off the hook? No workout for the day? Or maybe an extra day to walk around the neighborhood and consider that your workout? NOT a CHANCE!!! Here is the Boot Camp Workout for CAMP CUTTERS!!! And it is a good sample of what is in store for you if you are interested in participating in the Queens /Long Island Adventure Boot Camp for WOMEN!!!!

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 I was featured in the New Living Magazine! Please pick up a copy to see my article Boot Camp Move of the Month!!!

Starting June 1- I will be posting a Boot Camp Move of the Month Video! On this video I will demonstrate how to perform a different boot camp move- so you can work at home!!!

As you all know - Boot Camp is in full swing! We are outside at Little Bay Park in Queens, and at Eisenhower Park in East Meadow. We have three classes daily and a new camp starting each month!!! With the camps beginning to sell out- be sure to secure your space as soon as possible!!!

Here is a picture from the March Boot Camp! As you can see Boot Camp is about more than just getting fit. It is a bout having fun, getting healthy, being fit and making friends!!!


Next week - I will post my killer legs workout. the following week the first installment of Boot Camp Move of the Month Video will be posted! Till then - take care, be well and feel free to contact me with any questions! I am here for you!

-Becky

Thank You!!!!

I would like to take this opportunity to give a shout out to some of the wonderful companies and people who have really helped make the Queens / Long Island Adventure Boot Camp for women, the great program it is today......

First - I would like to thank the owners of PURE Gourmet Eatery in Whitestone, New York. This resturant offers a great menu filled with clean eating options for those of us who are health concious but pressed for time to cook!!! PURE has agreed to give all Boot Campers 10% off all orders, and has agreed to provide snacks at our Pre Camp Evaluations and Nutrition Seminars!!! Thank you!! The address of this awesome eatery is 1240 Clintonville St, Whitestone, NY 11357 718-747-7873.

Secondly, I would like to thank Smart Water and Vitamin Water!!! They have agreed to provide free water to all campers!!! Amazing!!! As you know drinking water is vital to any weight losss plan!!! Thank you for your generous sponsorship!!!

Finally, and most importantly, I would like to thank Ilaria Montagnani, Preseident and founder of Powerstrike Company. She is a fitness guru and my personal mentor and trainer in Powerstrike Forza. FORZA is Italian for "strength and power." Also known as Samurai Sword Training, the one hour class is a supercharged workout that blends elements of two Japanese sword fighting techniques - Kendo and Aikijujitsu. Ilaria Montagnani combined her ten years of martial arts experience to develop this imaginative format in 1995. You can visit her website at www.Powerstrike.com for more info. I train with her monthly to keep my routines up to par!!!

Thank to all others who have helped make boot camp such a large success!!!


Becky

Welcome to the wonderful Spring!!!

Hi all!! So we are finally outside! The Queens Adventure Boot Camp for women was SOLD OUT this camp- with 40 campers! How amazing!!! The Long Island Boot Camp is off to great start as well! Eisenhower Park is a blast! So as I promised- weekly I will update the blogs with news, workouts, fitness articles and more! This week I am posting one of my all time favorite workouts that we do in camp.....

Bands Day: On this day we combine cardio drills with resistance training with the use of resistance bands! This is a great workout- because it can be done ANYWHERE!!!! Make sure you work hard and utilize continuous effort. This should not be easy.....

WARM UP AND STRETCH- 10 minute warm up jog

15 REPS EACH 2 SETS

STAR JUMPERS – STANDING CROUCH DOWN – JUMP UP OPEN

SQUATS

LUNGES EACH LEG!

HIP ABDUCTION EACH LEG!

SIDE BEND

BENT OVER ROW

15 REPS EACH 2 SETS go through entire circuit then repeat

SQUAT THRUSTS – STAND CROUCH PLANK PUSH UP CROUCH STAND

BICEP CURLS

FRONT RAISE

LATERAL RAISE

UPRIGHT ROW

OVERHEAD PRESS

FRENCH PRESS

BENT OVER FLYS

15 REPS EACH 2 SETS

PUSH UPS

CALFS ON FLOOR

LEG PRESS ON FLOOR

HIP EXTENSION [ON ALL 4- DONKEY KICK]

LEG EXTENSION [ON ALL 4]

TRUNK TWIST

SEATED ROW

STAR JUMPERS

Please consult with your doctor prior to starting this or any exercise program

Spring is Officially Here!!!

Hi all!!! So it is official! The Queens / Long Island Adventure Boot Camp is going outdoors!!! I am so excited about preparing for summer and enjoying the glorious seasons!!!

April 28 - The Queens Boot Camp will be outside at Little Bay Park in Bayside Queens from 6am to 7am Monday- Friday for a four week camp. Currently, there are 4 spots left for that camp! I do expect it to sell out later today or tomorrow...so if you have not registered yet- you better hurry!!!


April 28 - The Long Island Boot Camp will be outside at Eisenhower Park in East Meadow from 9am to 10am Monday - Friday for a four week camp. Please visit my website to register!
www.LongIslandBootCamp.com

On Friday April 18 the winter camp had its last indoor session. We ended the season with an awesome FORZA class!!! Cardio Samurai Swordfighting lessons!!! Here are some pics and a video!!!

Each week I will post new camp updates, new workouts, and other fitness related things on this blog!!! If you are just curious what boot camp is about- check out this blog!!! If you have any fitness related questions discussed send me an email! I will try to cover as many topics as possible!!!

MOTIVATING QUOTE:
"The control center of your life is your attitude."Anonymous

Feel free to email me with any blog topic suggestions or POST a COMMENT! You can reach me at info@QueensBootCamp.com






Make it a great day!!!

Welcome to the Queens / Long Island Adventure Boot Camp BLOG!

Hello!! Welcome to the BLOG dedicated to Boot Camp as well as health and fitness! Here I will post sample workouts, pictures of the campers, keep you up to date on Boot Camp news and events AND answer all of your health and fitness questions! This is a place where we can all share our experiences! I welcome posts from current and former campers with respect to their questions, comments, experiences and more!!! Let it out! Say what is on your mind!! As for non boot campers- please use this site to gain access to a day in the life of boot camp and feel free to contact me with any questions or comments!

Adventure Boot Camp is a four week outdoor fitness program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. Whether you want to lose weight to fit into that special dress, shed the extra pounds from a pregnancy or just get fit before that special occasion, this is the program for you!

I look forward to hearing from you!!!

Remember ladies- Registration is happening NOW for the Queens and Long Island Spring Camps!

Queens Boot Camp - April 28 Little Bay Park, Bayside, NY 6am-7am
Long Island Boot Camp - April 28 Eisenhower Park, East Meadow NY 9am-10am

Please call 718 640 5179 with any questions or visit to register! Space is limited!
www.QueensBootCamp.com
www.LongIslandBootCamp.com