Category Archives: Nutritional Nuggets of Wisdom

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

 

Top 5 Healthy Eats On The Go

Top 5 Healthy Eats On The Go

 

Hey friends!  I hope your week is off to a great start.  Mine is pretty awesome!  Lots of exciting stuff happening at my fitness studio including new instructors coming on board, fun fitness events and the launch of several new class formats.  That said, I’ve had minimal time to meal prep and have had to rely 100% on takeout the past couple of weeks.  Instead of grabbing fatty fast food, I’ve chosen healthier takeout options that are actually pretty darn tasty.

Below are my top 5 picks for healthy eats on the go.  I chose these based on the following criteria: delicious taste, price (under $10), high protein and low sugar, under 400 calories and includes at least 2 servings of fruits/veggies.  To me, these factors are most important when considering nutrition, value and convenience.  So without further or do…here’s my list!

I must say the greek salad at Zoe’s Kitchen has been come my new lunch “crack” – I could eat it every single day.  It’s topped with caramelized onions and served over savory marinated potatoes – what a combo!

IMG_2108What’s your favorite healthy takeout?

 

5 Healthy Ways to Take a Midday Break

5 healthy ways to take a midday break #gritbyrbit

If you’re like me, you often associate taking a break with “taking an opportunity to throw your healthy habits out of the window.”  I’ll be honest, in the midst of a demanding day, my afternoon pick-me-up sometimes comes in the form of a sugar cookie.  However, I’m trying to proactively plan for my midday lull and have healthy options on hand to help power through my day.  Here are 5 healthy ways to take a midday break and rejuvenate:

1. Write Down A Positive Affirmation – You guys know I’m a big believer in the power of positive thinking.  When I’m bored or distracted in the afternoon, sometimes I’ll search for a positive quote, write it down and then say it out load.  It makes me feel empowered and ready to take on the rest of the day.

2. Enjoy A Healthy Snack – I recently discovered Chobani Flip Greek Yogurt and I’m obsessed.  I love that I can enjoy tasty flavors like Almond Coco Loco and Salted Caramel Crunch without compromising nutrition. Chobani Flip Greek Yogurt is a much better afternoon snack than my sugar cookie.

Chobani Greek Yogurt

3. Get Active – Go for a 10-minute walk or knock out my super efficient 10-minute Cardio Abs Workout.  Physical activity gets endorphins flowing and will instantly boost your mood and energy.

4. Escape With A Novel – Instead of sitting still for hours to enjoy a new book, I keep one in my bag and read it in 10-minute increments.  It’s the perfect way to escape from my daily grind and give myself an enjoyable mental break.

5. Enjoy A Glass Of Lemon Water – Lemons are loaded with nutrients and lemon water helps aid in digestion.  Also, I find lemon water tastier and more refreshing than regular tap water.  Here’s an interesting article sharing 10 benefits of lemon water.

Lemon Water

I hope these midday rejuvenation ideas are helpful.  Here’s to enjoying healthier options to refresh for an awesome day and an amazing life!  “To love this life is to live it naturally.”  – Chobani

xoxo, Brit

Disclosure: This post was sponsored by Chobani through their partnership with POPSUGAR Select. While I was compensated to write a post about Chobani Flip Greek Yogurt, all opinions are my own.

Merry Christmas + English Sticky Toffee Pudding Recipe

Thank you for being a member of my blog

Hello friends – happy Monday and happy (almost) Christmas.  Before I head out to spend some down-time with my family, I want to take a moment to tell you how much I LOVE YOU!  Writing this blog brings so much joy into my life.  What makes the effort most meaningful is knowing that people actually read what I write and even like it (for the most part).  Thank you for your emails and messages of kind words over the past 2 and half years.  I hope that you have a Merry Christmas filled with good times, great friend and family and yummy food!

On the last note, last night my friend Caroline hosted a FABULOUS holiday dinner.  We devoured a delicious, decadent sticky toffee pudding for the dessert.  I can still feel it melting in my mouth and have been craving more all morning.  So, I searched around for promising British Sticky Toffee Pudding recipe that I could share.  I’m going to attempt to make a batch today and bring it to my family’s Christmas Eve gathering.  It takes only 40 minutes to prepare and serves about 6.  We won’t talk about the calories 🙂

Sticky Toffee Pudding Recipe

by: Elaine Lemm, British and Irish Food Expert

ALL-DAY BREAKFAST

INGREDIENTS
  • 8 oz/225g cooking dates, stoned and chopped small
  • 6 fl oz/175ml boiling water
  • 1 tsp vanilla extract
  • 6 oz/ 175g self-raising
  • 1 tsp bicarbonate of soda
  • 2 large, fresh eggs, lightly beaten
  • 3 oz/85g butter , softened, plus extra for greasing
  • 5 oz/140g demerara sugar
  • 2 tbsp black treacle 
  • 3 ½ fl oz/100ml milk
  • SAUCE
  • 6 oz /175g light muscovado sugar
  • 2 oz/55g butter , cut into pieces
  • 8 oz/ 225ml heavy/double cream
  • 1 tbsp black treacle 

INSTRUCTIONS – to make the cake

  • Preheat the oven to 325°F/160°C/Gas 3
  • Butter 6, 7fl/oz/200ml individual pudding tins or use an 8″ x 8″ x 2 ½” deep (20cm x 20cm x 6.5cm deep) square baking dish and dust lightly with flour.
  • Put the chopped dates into a large glass bowl, cover with boiling water, leave for 20 minutes to swell and soften. Once soft, add the vanilla extract.
  • Sieve the flour and bicarbonate of soda into a large baking bowl.
  • In another baking bowl, cream the butter and sugar together until light and creamy, don’t worry about grains of sugar, they will melt during cooking.
  • Little by little, add the beaten eggs, mixing really well between additions. Add the treacle and beat well.
  • Using a large metal spoon carefully fold in one third of the flour, then carefully stir in one third of the milk. Repeat until all the flour and milk is used up.
  • Add the chopped dates (including any liquid in the bowl) and stir gently. The pudding mixture will resemble a thick batter.
  • Divide the mixture between the six pudding tins, place on a baking sheet and bake in the preheated oven for 20 – 25 mins for individual puddings or 45 – 50 mins for the large square. The cake should be raised and firm to the touch, if not cook a little longer but take care not to burn. Once ready, remove from the oven and leave to cool in the tins for 10 minutes before turning out.

INSTRUCTIONS – to make the sauce (meanwhile)

  • Over a medium heat, melt the butter, sugar and half the cream in a saucepan. Raise the heat slightly and bring to the boil stirring constantly until all the sugar has dissolved. Add the treacle and allow the sauce to bubble for 2 mins. Remove from the heat and leave to cool for 1 minute then stir in the remaining cream.
  • Place a portion of the cake onto warm individual serving dishes, and drizzle generous amounts of sauce over.
  • Serve with custard or ice cream.

Simple Kombucha Cocktails for Healthier Holiday Party

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I first discovered Kombucha when my co-worker had a huge bottle on his desk and explained to me that he was on a “cleanse.” Immediately I thought, “I’ve gotta get my hands on this stuff.” Three years later, I’m now recommending a way to “re-tox” a detoxifying drink – funny how that works.

Kombucha receives a lot of health buzz due to it digestive cleansing and detoxifying abilities. This fermented sweetened tea is slightly effervescent and tart making it a perfectly refreshing cocktail mixer. Though it may seem counter productive to mix a detoxifying beverage with alcohol, I figure it’s a means of making a healthier holiday cocktail! While Kombucha offers several health benefits, keep in mind that it’s not sugar free. It has about 8 grams of sugar per serving, so don’t over do it.

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I recently tried Kombucha Wonder Drink and LOVED all the yummy flavors – prefect cocktail mixers!

Here’s a simple Kombucha cocktail recipe I’m planning to showcase at my upcoming holiday party. If you’re feeling brave, you can make your own Kombucha. Otherwise, you can simply buy it and mix with the ingredients below:

Ingredients:

  • Kombucha (flavor of your choice)
  • Vodka
  • Fresh squeezed lime or lemon juice
  • Ice

Instructions:

Fill a small glass half way with ice. Pour in Kombucha and vodka (whatever ratio suits you). Add a little lemon/lime juice to taste and garish with a lemon slice.   If you are using berry-flavored Kombucha, garnish with berries instead of lemon or limes.

Give it a whirl and let me know how you like!  Happy (healthy) Holidays! xoxo, Brit

Butternut Squash Recipes I Love

Happy Thursday my friends.  I hope your week is going well.  It’s freezing cold in Dallas today – WTF!  I’m so not ready for cold weather, boo!  I just finished teaching my usual, back to back cycling classes at BEYOND Pedaling and when I left the studio I felt like my sweat immediately transformed into icicles.

Fortunately, I have no plans this evening so I’m going to curl up at my bachelorette pad and cook a yummy dinner.  I recently had a delicious butternut squash pizza at True Food Kitchen (love that place) which got me in full-on “butternut squash recipe mode.”

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Thoroughly enjoyed my butternut squash pizza from True Food Kitchen last weekend!

I bought myself a butternut squash earlier this week and just just chopped it up and roasted it.  The squash I bought is huge, so I can make lots of different dishes. I did some web research and discovered 5 butternut squash recipes that I’m determined to try before the end of the month.  They all look amazing!

Getting ready to scoop this sucker out and chop it up!

Getting ready to scoop this sucker out and chop it up!

My butternut squash, roasting away.  Can't wait to try these tasty recipes!

My butternut squash, roasting away. Can’t wait to try these tasty recipes!

Nutrition Tip: Not only is this butternut squash delicious,  it’s loaded with anti-oxidants, fiber and Vitamin A (more Vitamin A than pumpkins).  It’s also low in calories (only about 45 per serving) and has no saturated fats or cholesterol.

Have you made any of the dishes below?  Let me know!

5 Butternut Squash Recipes I Love

  1. Baked Cottage Cheese & Almond Butternut Squash from Ripped Recipes
  2. Butternut Squash, Spinach & Goat Cheese Pizza from SELF.com
  3. Butternut Squash Quinoa with Kale, Cranberries, Walnuts and Goat Cheese from Stuck on Sweet
  4. Mashed Cinnamon Squash with Almond Butter from The Scrumptious Pumpkin
  5. Butternut Squash, Carrot & Ginger Soup from with Syle & Grace 

 

Loving Fall!  Yay for pumpkins and squash

Loving Fall – yay for squash!

These 7 Foods Hide Massive Amounts of Sugar

Hey gang – happy Tuesday!  I hope your week is off to a good start.  I’ve been working away setting up my new fitness studio, Dallas GRIT Fitness.  It’s truly a dream come true, but boy is it a TON of work.  Yesterday the painters started preparing the walls, we got internet installed and I made a final decision on the flooring – woo hoo!  The work continues today so I’m having my friend and fitness partner in crime, Turner, fill in a guest blog post for me.  I’ll be back in action tomorrow with your workout of the week.  I’ll also post some pics of the progress we are making on my studio.  Talk soon.  Lots of luv, Brit

7 healthy foods loaded with sugar

Guest Post from Turner Cavender, owner of Dallas Fit Body Boot Camp. Follow Turner on Instagram @turnercavender

It’s hard to avoid sugar when many common foods secretly contain loads of it.

You may already know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat.  To add to this fact, recent studies are proving that sugar is even more dangerous than we once thought.

According to a new study published in JAMA International Medicine, our risk of heart attack doubles when 20 percent or more of our caloric intake come from sugar.  That is no joke!  Knowing this, let’s uncover the 7 common foods that you may not have thought contain high amounts of sugar.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.

2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a “health food,” but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.

4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.

5. Granola Bars
Granola bars may boast “wholesome, whole grains “on the package, but your it’s hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.

6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.

And let’s not forget the critical role that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.  Email me at Turner@dallasfbbc.com to get started on a fat loss program that really works.  Here’s to good health!