Category Archives: 4 Week Challenges

4 Week Shape Up Program – SIGN UP NOW

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Hey y’all!  I hope your week is off to an awesome start!  SO…last month my  friend Megan, Founder of The Lyons’ Share Wellness, and I hosted a new service at my fitness studio called the September Shape Up!  Essentially, I was noticing that lots of the girls at my studio were super consistent with their workouts, however they weren’t getting the results they wanted…

Brit’s 2 Reasons For Lack of Results: 

  1. Lack of proper meal planning / meal prep
  2. Doing the wrong mix of workouts

SO, I designed a 4 week program to help them create weekly workout plans and weekly meals plans based on their specific goals and preferences.  Megan and I also provided recipes and workouts to put in their plans and track over the 4 week period.

We started the program with a kick off workshop and over 80 ladies signed up and showed up – WOW!

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A packed house of ladies fully engaged in our meal prep seminar at the Shape Up Kick off meeting

I led a seminar teaching them how to create an effective workout plan and Megan taught them how to meal plan and meal prep.  We also walked through an inspirational goal setting exercise and assigned weekly accountability metrics to track their progress.

Me helping the ladies measure and understand their body fat %

Me helping the ladies measure and understand their body fat %

The September Shape Up has been a HUGE success with SO MANYs losing body fat, feeling more energized and most importantly, getting stronger and healthier!

Because the program has had such a tremendous impact,Megan and I decided to video our meal planning and workout planning lessons from the kick off workshop and make the 4 Week Shape Up Plan available online just for you – YAY!  We have tons of recipes, home workouts, lessons and personal tips to help you shape up.

Just visit 4weekshapeup.com for details and to register!  This means that you (no matter where you live) can sign up for the program and start get results today!  Get excited to look and feel like a BOSS.  I’m so pumped for your success!

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If you have any questions, post a comment below and I’ll answer ASAP!  Have an awesome week!

xoxo,Brit

 

Free 4 Week Exercise & Eating Plan! Join the #GRITshapeup

Hello friends!  Hope your day is going well.  SO…I finally finished a big project I’ve been working on for a quite some time.  After I reached my 2 year blogiversary this March, I decided to put together my top workouts, detox tips and nutrition advice in to a best in class 4-week shape up plan.  I’m finally done and my first GRIT by Brit 4 Week Shape up Plan is ready for you to download.  Yay!

I really hope that this is a community effort where we can share our progress and encourage each other to be our healthiest, best selves.  That said please email me at brit@gritbybrit.com if you have any questions about the plan.  Also,  I highly encourage you to team up with some friends and do the plan together.  There’s power in numbers!  Share your workout photos and healthy meals on Instagram and Twitter with hashtag #GRITshapeup  – I’ll start doing product giveaways for my favorite pics!grit shape up announcement

A  core value of GRIT by Brit is “FREE” – I believe that we don’t have to be wealthy to be healthy.  That said, I made my printable GRIT Shape Up plan 100% accessible to everyone.  Just enter your email address in the subscription box to the right (below the search bar) and a link to download the plan will be sent to you. If you have any issues downloading, send me an email (brit@gritbybrit.com) and I’ll help you out.  Be sure to keep us updated by posting pics or updates with hashtag #GRITShapeUp.  I can’t wait to hear your success stories.  Show your GRIT!  Lots of luv, Brit

September Shape Up: Blake’s Week 1 Progress Report

Blake has completed her first week of my September Shape Up plan!  In case you missed last week’s post providing an overview of the plan, CLICK HERE  to catch up!  Blake is my rock-star lawyer and fit friend who has decided to take the challenge head on!  She’s living proof that it’s possible to make time for you health and fitness despite a tough work schedule and lots of travel.  She’s gotten some inspiring results in her first week.  Below is a summary of her progress.  You can get more details on her blog http://www.binanutshell.com/

Blake looking STUNNING at a wedding in North Carolina last weekend!

Blake looking STUNNING at a wedding in North Carolina last weekend!

Blake’s Week 1 Progress Report (in her own words)

I’m feeling a little zippier and giving up dinner has been way less difficult than I anticipated. At the beginning of the challenge I weighed in at 168.0 and when I stepped on the scale this morning I was at 165.9. That’s a loss of 2.1 pounds!

Surprisingly for the most part kicking my diet into gear may have been the easiest of Brit’s tasks. I swapped three dinners for smoothies, not the suggested 4 but I didn’t have dinner on Sunday night because of a late lunch, so I would actually consider this a win! I did realize that I am grossly unprepared for smoothies. I used to tend to stay away from them, but I have really enjoyed them over the last week. The definite downfall of my eating this week was the wedding I attended on Saturday night – I am definitely not perfect, but I got back on track on Sunday.  I’ve been focused on swapping out my usual afternoon Sprite Zero for water and have found myself keeping a glass on my desk regularly. This is always a challenge of mine and I am pleased with my progress thus far.

I am a little disappointed with my athletic endeavors last week but it has been really tough with a steady slate of early morning, lunch and dinner meetings last week.

Blake’s Weekly Workout Run Down

  • Tuesday: Missed out on a workout because I flew in on Tuesday morning and had a late meeting Tuesday evening.
  • Wednesday: Flywheel and lifting 80 pound bags of grout around in my garage (long story)
  • Thursday: Fab Arms and Core
  • Friday: 10 minute HIIT Circuit
  • Saturday: In North Carolina for a wedding – lots of walking and dancing (does this count as a workout?)
  • Sunday: Rest Day

Blake’s Goals for this upcoming week

  • Focus on my workouts!
  • Continue to focus on drinking water
  • Play with more smoothie recipes! I welcome recommendations! Tweet me @BlakeSachs

Brit’s Tips – My Advice for Blake:

You are off to a good start so keep the momentum going!   More cardio ma’am – strength training is great for building lean muscle mass and boosting your metabolism, but to really drop pounds and increase lung capacity, you’ve got to log those cardio hours.   Also, EXCELLENT job with the smoothie substitutions.  I personally  find this to be the most difficult part of the plan because I love big dinners.  Keep this habit going and you are sure to continue seeing results.  Last, but definitely not least, just focus on small improvements every day.  The “Big Bang” approach to fitness and weight management will just make you crash and burn, so keep up the consistent steady progress.  WAY TO GO!  Lots of luv, Brit
fitness progress

New Year Kick-Start Challenge Complete!

Today marks the official conclusion of our 3-week New Year Kick-Start Challenge.  Candace has been our #GRIT GIRL to lead the way on the plan.  You can see her progress by reading the weekly updates that she shared along the way:  Week 1 Update, Week 2 Update.

Huge thanks to Candace for being such a good role model – her  hard work, good choices and smart decisions have been an inspiration to us all.  Way to “kick-start” 2013 with good health and happiness!

Hard work pays off

Candace’s Week 3 (and final) Update

“Week 3 went well, I’ve lost a total of 5 lbs during the challenge. I’m well on my way to my 12 pound weight loss goal!  I definitely liked the plan and I’m going to keep it up until I reach my goal. I really enjoyed the various cardio options and the tips you provided along the way were great motivation. Thanks Brit!”

– Candace

Candace's final update

Super Simple 4 week Slim Down

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Meet my lovely cousin Chasity, our newest 4-week challenge chick on GRITbyBrit!  We are just coming off of a very successful 4-week challenge story with Alex who lost 7 pounds and rocked a sexy new dress for her 29th b-day. Now Chasity is taking the challenge up a notch and striving to lose 12 pounds! I tried to make her plan very SIMPLE because it can be really challenging to be disciplined on SO MANY areas. Hopefully, many of you can try the plan for yourself and share your success stories with me.

Be sure to check back for Chasity’s progress report. Let’s go Chasity – wish her luck!

  • Chasity’s Goals:photo-8
  1. Lose 12 pounds
  2. Healthier eating habits
  3. Tone upper body/ thighs
  4. Increase Stamina
  5. Tone lower abs/ muffin top
  • Workout Schedule: 1 hour M/Tu/Th/Sat/Sun
  • Workout Likes: Yoga, Pilates, Cardio/Dance style workouts
  • Workout Dislikes: RUNNING
  • Eating Habits: “I eat breakfast daily usually oatmeal during the week and a “country breakfast” on Saturdays 🙂 Frozen dinners for lunch during the week or sometimes I will eat fast food-raising canes is my often my choice. Dinner is just whatever I can get fast because I’m usually starving by the time I get home (meaning I tend to go for unhealthy food). I do snack a lot on like chips, pickles, cheese its, gummy bears, Oreos, cheese. I have Starbucks very berry coffee cake – my weekly treat. I don’t drink soda or coffee. During the week I don’t eat after 7 except on weds (eat after I get out of church around 9ish)” – Chasity
  • CHASITY’S 4-WEEK PLAN:
Super Simple 4-week Slim Down

4-week SHRED: THE END… is just the beginning!

Happy BLACK FRIDAY everyone!  What better way to celebrate Black Friday than trying on some hot, sexy new clothes and being able to fit them all?  Well that’s exactly what Alex is getting to do today.  On this very special Black Friday, Alex has officially completed her 4-week SHRED challenge and is celebrating some BIG WINS!  Here is her update – enjoy 🙂

So my GRIT by Brit 4-week SHRED Plan has come to and end I can proudly say…

  • I lost 7 pounds and lost an inch or two in the waist
  • I could fit into a dress I purchased in April and look good in it!
  • Made it to see my 29th birthday and felt amazing
  • I learned the key for being balanced = there’s a time to rest and a time to run hard!
  • I made working out a priority by squeezing in workouts such as squats and taking the stairs when I couldn’t do a full workout routine.

Better yet, I’ve also learned 4 important things about myself, my fitness habits and my diet during the 4-week SHRED plan…

  1. Counting calories is key – NO guessing allowed! Counting my calories helped me realize my weakness for breads.  It also showed me I needed to decrease my intake of snacks like nuts and fruit to a healthy daily amount.
  2. GRITbyBrit Ultimate Body Burn DVD is awesome. I pressed play and was determined to sweat it out. I burned tons of calories while working out and even more throughout the day. I love this DVD and will incorporate the burn series weekly as a strengthen segment.
  3. BURPEES.  I can’t believe the GRITbyBrit Ultimate Body Burn DVD and The 4-week SHRED Plan had me accomplishing burpees!  Although I am still weak in this area to simply do more than one is a major accomplishment. I pushed myself and could hear Brit’s voice pushing me too! Mission accomplished!
  4. Maintaining a Healthy lifestyle is an ongoing effort. I learned what works for me and my body. I learned many areas I was weak in and started to adjust and make plans for weeding them out. In terms of diet, it isn’t about being “raw” or “organic” but more importantly about finding what works for you. For me, I learned I was a lazy vegetarian who was enjoying too many potatoes, nuts and processed soy products. I also learned due to some of my bad eating habits, my body wasn’t getting critical minerals such as omega-3s. I’ve made some good diet adjustments.  While I’m not perfect, I have definitely made many strides and am happy to see what I have done.  The end of the 4-week SHRED is just the beginning of even bigger, better and healthier things to come for me 🙂

4-week SHRED week 1 update: Alex adjusts to meet her goals!

Alex on the right @ hair expo in Oklahoma City last weekend

In case you missed the kick off, Alex (@Alexandriawill) is my new 4-week challenge chick, CLICK HERE to check out her full 4-week GRIT by Brit SHRED plan.  After 1 solid week on the plan, Alex has learned some lessons about herself, her eating habits and her fitness.  Here are her thoughts:

  • Calorie counting is key, but too few calories are not beneficial – Really proud of myself on the calorie control because I was counting EVERYTHING I ate and if I didn’t know the calorie count, I would over estimate it.  However, I realized I was not having enough calories at one point and ended up feeling a little sick.  So I adjusted to ensure I got the calories my body needed while still staying in my budget.
  • Continuous diet adjustments are needed for success  – I realized I needed to consistently eat smaller meals/snacks throughout the day instead of 3 larger meals.  My eating habits are just that HABITS. On the weekends I eat 2-3 larger meals (probably 2) and 1-2 snacks where as during the week I eat much smaller meals with snacks every so hour.  Since I’m working out a lot more during the week on the GRIT by Brit SHRED plan, my body wants more energy = food.
  • Gotta keep it together on the weekends – I realized I binge bad on the weekends, even with just 1-2 meals. Couple that with not working out and I just killed all the work I did for 5 days! I crashed and burned this past weekend with being out of town for a natural hair expo in Oklahoma City. I didn’t fully prepare as I wanted too and eating in Oklahoma City as a vegetarian on a budget was harder than I expected. I simply didn’t have time to find a Subway at 11pm when things close at 10pm. I also just went into a “screw it” moment and forgot my whole goal. I was walking around, presenting and dancing during the weekend, but overall my eating habits were very poor – time of month too!  (maybe TMI, but hey, we’re family).  Overall, I am proud of my progress so far and I will push even harder in week 2!

BRIT’S 2 POINTS OF ADVICE FOR ALEX

  1. Great adjustment on the calorie intake! Remember, a calorie budget helps prevent over eating, but under eating can be counter productive to weight loss as well.  When we don’t eat enough calories, our body goes into starvation mode and our metabolism slows down, thus we burn less calories at rest.
  2. If you know it’s going to be tough to stick with the plan on the weekends, go ahead and adjust your week day diet and workout regiment to be more strict to make up for your “slacker” days.  An extra 10-20 minutes of cardio and a few super lean meals will help balance things out so you can meet your goals.

Alex pumped up and ready to kick start the 4-week SHRED plan at Body Pump class with Brit