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20 Day Burpee Challenge – When life knocks you down, do a burpee!

Hey Gang! I’m kicking off a new physical challenge to get in tip-top shape for the Summer.  Burpees are one of my favorite exercises – I always try to incorporate them into my Turbokick and PiYo fitness classes.  Burpees are designed to build muscular and cardio endurance, so expect to be out of breath! Not only does the mega move blast calories it also provides excellent strength training for the entire body, especially the core.  Below is a 20-day challenge that I plan to start tomorrow.  The goal is to be able to do 60 consecutive burpees by Day 20…burpee challengeIn case you’ve never done the burpee exercise before, here’s a simple info-graphic providing step by step instructions…

HowToDoBurpee

Once you’ve got the move down, join me for the challenge!  Be sure to share you progress on our Facebook page or post a comment below.   Be strong and have a wonderful week! xoxo, Brit

GRIT by Brit Burpee

 


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Be a Doer not a Dreamer

Strength-GandhiHey gang, here’s little mid-week motivation to keep you going till the weekend.  First off, in case you don’t know what indomitable means (I didn’t) here’s the definition:

in·dom·i·ta·ble

 [in-dom-i-tuh-buhl]  Show IPA

adjective: that cannot be subdued or overcome, as persons, will, or courage; unconquerable: an indomitable warrior. (source: dictionary.com)

Remember, the happiest and most successful people don’t always have the most strength,  talent or the clearest dreams, but they do have the WILL and WORK ETHIC to succeed.  On a related note, I was super motivated by Shonda Rhimes recent commencement speech at Dartmouth University.  She kept it extra real while advising recent graduates to be “doers” and not “dreamers.”  I wanted to share the video with you as some food for thought as we wrap up the week.  Keep on fighting the good fight - you got this! xoxo, Brit


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Courage to Live the Life You Want

#SundayInspiration from Lady O - "The only courage you ever need is the courage to live the life you want." - Oprah Winfrey

#SundayInspiration from Lady O, “The only courage you ever need is the courage to live the life you want.” – Oprah Winfrey

I saw this quote on my coffee cup after my morning Starbucks run. (FYI – I’m a grande bold, black w/a little cinnamon). Obviously I like the word “courage” because it’s kinda synonymous with “grit.”  When I Googled the definition of I got, “mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.”  Courage is required to be vulnerable, say “no”, take risks and pursue our deepest dreams.  I dig it.

However the Oprah quote on my coffee cup made me ask myself, “Am I really courageous?”  Clearly I enjoy working hard and taking on challenges, but I’m realizing that true courage may actually require scaling back in some areas and focusing on the few things I really care about. Sometimes, I give myself a false-sense of being “courageous” when I’m actually just being “busy.”   The reality is, it takes a TON of courage to acknowledge and pursue the life we really, really want.  As you start your week, I encourage you to noodle on these questions.  I am.  xoxo, Brit

What does your “dream life” look like?

In what areas do you want to be more courageous?


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Why I Love Group Fitness…and you should too

Circa 1990 I had my first group fitness experience which entailed me attending a Jazzercise class with my mom at our local recreation center.  All I remember is the instructor yelling at my mom because I was too young to take the class.  So, I sat on the sideline and moped for an hour every week.  Never did I think that I’d eventually become a group fitness instructor.

3 years ago, today, I completed my first instructor certification.  It was for TurboKick which remains my favorite group fitness format of all time.  As you guys know, I’ve always been an athlete and active on sports teams ranging from intramural to NCAA Division 1.  But group fitness has allowed me to experience a different kind of passion, motivation and fun that I never experienced in team sports. So, today I wanted to do a special tribute to Group Fitness.  No matter the format (e.g. Zumba, Spinning, Yoga, Pilates, Kickboxing, CrossFit, etc.) , group fitness is all good…

Ode to Group Fitness

Pics from some of my favorite group fitness classes across the country: Vixen Workout (Miami), TurboKick (NYC & Dallas), PiYo (Dallas W Hotel) , Les Mills Body Pump (NYC & Dallas

Here are the reasons why I love group fitness and you should too!

  • FUN - I wholeheartedly believe that the only way to commit to a regular fitness regimen is to a find a workout that’s fun for you!  Group fitness has a fun factor that I can’t experience while working out alone.  My advice: Find a group fitness class that you enjoy and you’ll always be fit.  Fitness should be enjoyed as a hobby rather than dreaded as a chore.
  • Passion -  Once you find a class that you enjoy, you’ll naturally want to get better and learn more about it.  It becomes a passion.  Now, I actually look forward to my workouts and want to continuously improve in them.
  • Fit Friends - I’ve met some of my best friends in group fitness classes.  Knowing my”fit friends” religiously attend class helps keep me accountable for showing up.
  • Effective - Most classes are designed to deliver a comprehensive workout meaning that you’ll work all major muscles groups during a strength-focused class and/or adequately elevate your heart rate during a cardio-focused class .
  • Positive Vibes - Group fitness instructors are trained to motivate their classes.  While some are better than others, it’s nice to have someone leading you through a workout and encouraging you along the way.  Also, unlike sports, there’s less competition so you can focus on your workout and enjoy the process.
  • Music - Most classes are choreographed or motivated by music.  Music is a natural energy booster and encourages us to work harder without realizing  it. (P.S. Have you checked out my latest playlist?)
  • Save Money - While I’m a big fan of personal training, I simply can’t afford it on an ongoing basis.  I’ve found that small group fitness classes such as Nike Training Club or other boot camps  provide similar results at much lower price.
  • Power in Numbers - Nobody wants to be the weakest link.  Being surrounded by other people who are working hard provides instant motivation to do 15 push ups when we only want to do 10.
  • Variety - Workout routines are continuously changing which is great for muscle confusion to prevent fitness complacency.  When working out alone, we often stick to our usual program (30 minutes on the elliptical + some abs) which is not effective for increasing our fitness level or losing weight.

Hopefully this post inspires you to check out a group fitness class this week.  If so, let me know how it goes! xoxo, Brit

 


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Your 1 Week Summer Shape Up Workout Plan

1 Week Summer Shape Up

Happy Memorial Day friends!  Summer is my favorite season of the year.  I cannot express how much joy this season brings to me.  Yesterday my gym buddy/neighbor and I hosted a “Summer Splash” pool party – it was a blast!  Hopefully, you guys are getting ready to hit up the pool yourselves or, better yet, jet-set away to a beach vacation.  With that in mind I wanted to share my 1 Week Summer Shape Up Workout Plan:

Stick to this workout plan for 7 days and I promise you will see a shapelier you by day 7. For best results, also try to keep up with my 7 Day Diet Detox formula.  Enjoy and WORK HARD :)

P.S.  Here are some pics from my Summer Splash pool party yesterday – great times!

Summer Splash

Upper Left: My Dallas friends and members of my book club Top Right: Me and my lil sis and her new puppy, Lexi Bottom Left: Me, lil sis and lil bro Bottom Right: Sweet treats we enjoyed at the party!

 


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10X10 CrossFit-inspired Calorie Blasting Workout

betterthanyesterday

Hey Gang!  Hope your week is going well.  I’ve been working away in Chicago and still attending regular CrossFit sessions with my team.  I’ve always had mixed feelings about CrossFit (seemed a little “meatheadish”) but over the past few weeks I’m becoming more of a fan. In fact, I actually created my own “CrossFit-Inspired” workout to do this Friday when I get back home.  I wanted to share it with you guys so you can give it a whirl on your own.  A few things to note:

  • Duration = 15-20 minutes
  • Calorie Burn = ~ 250 calories
  • Rest for 1 minute between each round
  • The workout requires a kettle bell.  If you don’t have a kettle bell, feel free to use a 10-20 pound dumbbell instead
  • Be sure to do full sit ups (not crunches) keeping your feet flat on the ground

crossfit inspired workout


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What Motivates You? How to Set Positive and Powerful Intentions

motivate

Often we set intentions to fix things that we think are “wrong” with ourselves (i.e. “I’m fat so I wanna lose weight” or “I don’t like my job so I want a new one”). However, I’m big believer in the Power of Positive Thinking.  This means our intentions should focus on what motivates us, not on what frustrates us. In doing so we generate natural energy and positive thinking to support our desired outcome. “We are authentically inspired by [our] goals [and] empowered to make them happen.” (Source: Oprah.com)

As you start the week answer the question, “What Motivates You?”  Use your response to set your intention for the week – I can’t wait to hear your success stories!

Lots of love and joy to you this week!  xoxo, Brit