- Copyright (c) 2013 Becky Conti
- All Rights Reserved.
July 31st, 2013
As you are going through these dog days of summer you may need to adjust how you approach your workouts. Just because it’s hot out is not a valid reason to skip working out but you need to take a smart approach. Hydration is more important in the heat…that means drink PLENTY of fluids (water) before, during and after your workout. Personally I look for a place with more shade for protection from the sun and I make sure I drink plenty of water. It is also important to know the signs of heat stress. If you feel light headed or disoriented you need to move into the shade right away. If you stop sweating or have problems catching your breath you will need to back off. You should always let someone know of your plans if you will be alone. Exercising in the heat is not hard if you are aware of what your body is telling you and you use some common sense. And don’t forget the sunscreen!!
May 31st, 2013
“Message: Hello Becky, I am a mother of two and been trying to lose my stomach and tone my body but I have not been able to stay focused and maintain a healthy living. My main focus is losing my stomach. I really need some help and would like to know what I can do to reach my goal.”
This is an actual message that we received from a real person through our website. This is a question that we get frequently, someone trying to focus on a specific area of their body to tone and burn fat. This is why we developed the TargetZone by BeckyFit program. It is very difficult to target a specific area to burn fat. That being said we have done extensive research and have developed the best possible method to target a specific area. We designed the TargetZone program to give you the best exercises to focus on that body part while toning your entire body, as well as the best possible nutrition information to help you burn fat where you want.
TargetZone by BeckyFit is the answer to all of your fat loss questions!!
May 30th, 2013
Here is the simple definition of Metabolism: The speed at which your body burns calories. A lot of diet programs and supplements actually slow down your metabolism with an extremely low calorie diet, which forces your body into starvation mode. When this happens, you stop losing fat and start losing water and muscle instead. The good news is that you can control your metabolism in many ways. We will explain how in future posts.
April 28th, 2013
Wouldn’t it be nice if you could eat a delicious salad while actually helping your body burn fat in your abs? Amazingly enough it is possible. We show you a quick, easy and delicious salad designed to help you do just that.
February 28th, 2013
Everybody wants to believe that there’s some secret out there. A simple pill that will solve all your weight loss problems and leave you with the body of your dreams with the blink of an eye. These products certainly should work, right? Oftentimes the products are so popular that the only conclusion is that people must be losing weight. But if you think about it…70% of the American population is overweight or obese, so it’s pretty clear that these cleansing shakes and diet pills and ab rollers aren’t working. Even if you found one that worked, what would happen once you stopped using it? It’s best to find a plan or program that will help you lose weight naturally so you can keep the pounds away forever.
January 30th, 2013
Hi Everyone! I hope your new year is turning out to be fantastic so far? Just wanted to check in and make sure you still have your eye on your new years goals. It’s often easier to find motivation around the new year when everyone is in the mood to hit the gym and eat healthy..but what happens when that motivation starts to wain around early February? Make sure to keep inpirational quotes, pictures, and your written goals nearby so you can continue to be inspired every day, even if your friends are starting to lag. Also, try letting your loved ones know that you still want to achieve what you set out to do, and that will keep it fresh in their minds as well so they will be less likely to start tempting you with dinners out and reasons to skip the gym!
Good luck and know that I’m always here to help if you need it!
September 9th, 2012
I want to thank everyone for their supportive messages along the way- I hope my weight loss journey has helped some of you to start on yours!
September 1st, 2012
So I decided to surpass my 6 week goal because I wasn’t quite at the mark yet. Since I wanted to go a little easier on myself and allow a few cheat meals here and there, I am fine going a few more weeks. It’s up to you though, if you want to forgo the cheat meals and go totally strict you can probaby accomplish the 15 lb goal in 6 weeks.
I am at the end of week 8 and I’m at 126 lbs. Only 1 lb away from my goal!! I’m feeling pretty good and I have more energy than I’ve had in a while. I think my body finally got used to what I’m doing As far as changes, I’ve pretty much kept my diet and workouts the same because I have kept losing. When you continually lose weight, you really don’t want to change anything- you want to save the changes for when you plateau. If it aint broke…
There is a recipe I’d like to share with you though. My mom used to make it when I was little and I just remembered it the other day and asked her for the recipe. It’s super healthy and it fills you up like crazy. I was full for 4 hours after having my 4 oz serving size!
Meatballs & Zuccini over brown rice
For the meatballs: 1 lb lean ground turkey, 3/4 cup oats, 1 egg, italian seasoning. Mix together to form meatballs and bake at 350 degrees for about 20 minutes.
Sauce: chopped onions and garlic, 2 16 oz cans crushed tomatoes, 2 cups beef broth, 2 tbsp flour. Sautee onions and garlic in olive oil, add four, tomatoes, and broth. Bring to a boil and simmer for 20 minutes. Add meatballs and simmer another 15 minutes. Add 2 whole sliced zuccinis and cook another 5 minutes.
Serve over brown rice.
I hope you like the recipe! It’s one of my favorites and, like I said, it keeps me full for hours! I’ll write again next week, when I’ve hopefully met my goal
August 9th, 2012
I am now at the end of my 5th week of my 15 lb project. I’ve gotten more into a routine now…I don’t seem to be craving as much, but that definitely doesn’t mean that I don’t want to cheat when I see or smell delicious food! The other day, my friend asked me to go out to dinner and, even though I really didn’t want to be around temptation, I decided to go because I don’t want to ruin my social life just because I’m dieting! Plus, I know I can still stick to my diet while I’m at just about any restaurant
My friend ended up getting (my favorite) a cheeseburger…and I could have killed her but I decided not to. I saw salmon on the menu and I ordered it grilled with lemon and pepper and had it over fresh greens and slivered almonds- it was actually delicious! Right now I am working on an Eating Out Guide for all of you, detailing what you can order in any type of restaurant in case you are in the situation I was in.
Anyway, I slowed down a little in weight loss the last few days so instead of messing with my diet, I upped my workout intensity. My diet is the same as weeks 3 and 4. Here is what yesterday looked like:
Meal 1: Spinach egg white omelet (1.5 cups spinach sauteed in 1 tsp olive oil and 4 egg whites, sprinkle of parm cheese), bowl of oatmeal
Meal 2: 1/2 cup salt free cottage cheese with 1/2 cup blueberries
Meal 3: Salad with grilled chicken, veggies, and 1/2 cup chick peas with balsamic vinegar
Meal 4: Protein Shake (1 scoop chocolate whey protein, 1/2 cup strawberries, 2 tbsp greek yogurt, ice)
Meal 5: Grilled sirloin steak with sauteed mushrooms, broccoli (delicious!)
Workouts: Weight training still at 3 times per week, but I took away some of my rest time. I went from resting 45 seconds btwn sets to 30 seconds, and I added more cardio to my weight workouts (like squat jumps, jumping jacks, stairs, jogging in place) after each exercise.
Cardio- I am still keeping the 4 days of cardio but I am just trying to up my intensity and do more hills and sprints.
I will continue this through week 6, see my results, and then reassess
August 1st, 2012
So the 15 lb project is going ok, still pretty hard sometimes to resist cravings but I’m still going. I do still allow myself one cheat meal per week because, for my body, it works and it seems to help my metabolism stay up. Last week I went out to my favorite Greek restaurant in Baltimore, Mezze for my cheat meal. They have mostly small plates, so I enjoyed myself there trying a lot of different things
So weeks 3 and 4 are about the same nutrition and exercise-wise, so I decided to put them together in this blog. I still eat a small amount of protein and complex carb per meal but now I have taken out the carb from my last meal on 3 nights of the week. This does make a big difference because I’ve lost another 3 lbs Here is a sample day:
meal 1: bowl of oatmeal w/cinnamon and truvia, 3 hard boiled eggs (most of the yolk taken out…I leave a little in for flavor)
meal 2: protein bar (I like Myoplex Lite Chocolate Chocolate Chip, feels like you’re eating a brownie…almost.)
meal 3: strawberry chicken salad at Panera (it has chicken for my protein and strawberries for my carbs) with a tiny bit of dressing
meal 4: scoop of whey protein in water, apple with 1 tbsp natural peanut butter
meal 5: small piece of salmon brushed with a tiny bit of olive oil, soy sauce, and a tsp of brown sugar. Delicious! Served w/asparagus
WORKOUTS: Moved my cardio up to 4 days per week. 2 of the days are longer runs or bouts on the elliptical, and 2 of the days involve sprints and hill/stair workouts at the park. Sometimes I like to run the half mile to the park, then run the hill 6 times, and then run back. Its simple and takes about 30 min. Check out my latest video in my last blog for a look at one of my workouts.
My weight training is still 3 days per week. Here’s a sample day:
I do some kind of chest press or bench press for 12 reps, then right after I go into push-ups. Follow that by a wide or close-grip pulldown for my back, and some type of row machine. Then I get to shoulders with an overhead press followed by side raises. For legs I’ll always do some kind of squat followed by a lunge (either walking, reverse, or stationary), then a leg press and another machine of my choice. Abs come last because I don’t want to tire them out in the beginning.
Keep visiting and keep your comments coming- I love to hear from you!