Tag Archives: 4 week plan

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 2 in Review

Hey gang.  I hope your week is off to an excellent start.  Blake, my fit friend from binanutshell.com has officially completed Week 2 of my September Shape up plan.  Are you trying the plan for yourself?  Do it!

If you were around last week, you’ll remember that Blake got off to an amazing start losing over 2 pounds in Week 1 – woo hoo!  During Week 2, however, she’s experienced some setbacks.  BUT we are all about showing our GRIT – passion and perseverance for long-term goals.  Even though Blake had a “less than stellar” Week 2, we KNOW that she will keep on truckin’ and be successful in the end!  Here’s her update.  Wish her luck, strong to the finish! 🙂

GRIT

Blake’s Week 2 in Review

Overall, I am saddened by my progress in week 2. I was really excited to keep up with Brit’s Shape Up September, but I wasn’t able to due to health reasons.  I am just going to be upfront and say that even knowing that there are 2 weeks left in the month, week 2 was definitely the most difficult. Early in the week, I was plagued with a summer cold that left me lethargic, sneezy and coughing – which of course resulted in my not working out.

Also, I have an inordinate amount going on in my personal life – some really great things that I am not quite yet ready to share on the blog, but stay tuned for a personal life update soon!

Here is how last week panned out:

Diet

I managed to get two nights with smoothies in, one night without dinner at all, one business dinner, and two dinners out with friends. Unfortunately, most of those events were planned way before Shape Up September, so I worked around the dinners out by eating really healthy breakfasts and having a smoothie for lunch! Smoothies for the win!

Exercise

  • Monday: Brit’s GRIT Ultimate Body Burn workout video – seriously folks, if you don’t own this video, you should.  Buy it on Amazon!
  • Tuesday: Brit’s 10 minute HIIT circuit – I had a super late meeting and didn’t get home until almost 10 and was starting not to feel well
  • Wednesday: Skinnygirl Yoga at home (note to self: downward dog does not feel good with congestion)
  • Thursday – Sunday: Sick, sick, sick

Hydration

Still focusing on having a full glass of water on my desk at all times. Hooray for this. Also, I think the water was really helpful from keeping me on the healthier side of sick… since the hubs was knocked out for twice as long as I was.

Week 3 Focus

This week’s focus is definitely going to be CARDIO! I am excited to get back to working out now that I don’t feel like walking up the three flights of stairs to my bedroom is going to make me winded.

Here’s a quick cardio workout I recommend for Blake in case she is pressed for time time next week – cardio is KING (wink,wink) xoxo, Brit

15-min-cardio-fix2

GRITTY Circuit Workout – 40 minute Fat Blaster

Gritty Pretty

Hi guys!  So, I’ve been fairly successful so far on my 5 Day FOCUS Diet.  I had one bad night (pad thai w/veggies for dinner) but other than that I’m pretty proud of my discipline to date and am feeling better all ready – yay!  How’s the plan going for you?

On another note, a colleague and I have been working out together in the mornings at our hotel gym.  This morning we did an awesome HIIT workout from one of his men’s fitness magazines.  It was very GRITTY so I wanted to create a similar workout to share with you.  Now ladies, don’t be intimidated or turned off.  Just because the workout is intense and was originally designed for men doesn’t mean that it isn’t beneficial for us.  It won’t make us bulky or injure us if done properly.  GRITTY = PRETTY 🙂

Brit’s GRITTY Workout Details

  • Duration: Overall, the workout took us about 40 minutes to complete and we were DRENCHED in sweat by the end (my booty has been sore all day).
  • Calories Burned: ~400-600
  • Equipment: All you need is 2 medium to heavy dumbbells (I used 10 pounds and my male colleague used 15 pounds).
  • Style: High Intensity Interval Training (HIIT).  There are 6 circuits and each circuit includes 6 X 1 minute exercise intervals.  The workout nicely combines both strength and cardio training into combination exercises.

GRITTY HIIT CIRCUIT

Instructional photos

 Regular Front Squat + Side Squat
Screen-Shot-2012-01-25-at-11.06.37-AM1sidesquat
Bent Over Row + Upright Row
bent over row wideAppeal2
Squat with Shoulder Press
squat with shoulder press
Single Led Dead Lift
olympic-butt-a-3.small preview
Plank with hand shoulder taps
plank-shoulder-tap1-1

Super Simple 4 week Slim Down

j98Y0.jpg

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 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

NEW 4-week challenge: Chi-town shape up w/Lakshmi

I’m kicking off a new 4-week challenge with my friend, Lakshmi.  Ordinarily, I’d give you my usual song and dance about how we became friends, blah blah blah.  But I think a picture is a worth a 1,000 words when it comes to describing our friendship.  So get to know her, check out her diet and exercise plan (maybe even try it for yourself) and check in every week for her progress reports!

Luv, Brit

Our friendship…

Meet Lakshmi a.k.a “Lak-sheezy”

I’m a girl with good intentions, but I am easily swayed off course. I try to work out each day and am able to eat well until the mid-afternoon. Then I find temptation taking over and a handful of miniature chocolates in my hand. I’ve got some major love for starch and sugar – and I need help curbing the cravings.

My goal is to not change in the short-term, but change in the long-term. I want to fix bad habits. It would be amazing if I could drop some lbs. But mostly I just want to get tone, feel confident about my body, and feel some control in my life.

I’m a consultant with unpredictable hours and very last minute travel. I make it a priority to get to the gym. It’s not always possible, but by in large, I’m there 4 – 6 times a week. My hours are long, which makes cooking and planning meals tough.

Help me!

Exercise – I’m a class girl. Unless someone tells me what to do, I will convince myself it’s okay to stop. The meaner the teacher, the better in my world.

Also, I walk to and from work (25 minutes each way) while listening to a live stream of NPR (how yuppie is that?).

As for my diet…

Breakfast – I try to do oatmeal and coffee. Sometimes I do museli with fruit.

Lunch – Salad or sandwich and a diet soda (I know, I know). On a bad day, I add in chips. And chocolate…

Snack – This is where I falter. My company is really good about supplying snacks. No good deed goes unnoticed, so I find myself often in our snack cabinet foraging for sugar and/or salt. Lately our miniature Hershey chocolates have been by downfall.

Dinner – I like starch, especially potatoes. Today I had some leftover gnocchi. Sometimes it’s a frozen dinner. I am tired when I get home from work (usually 8 or 9), so I’m in no mood to cook for one.

Dessert – I will have a tablespoon of PB. Or chocolate covered bananas from Trader Joe’s (4 pieces)

Here are things I don’t like: Running, chicken (it’s a dirty bird), cold meat on salad (unless it’s tuna), pork, ham, lifting weights

Here are things I’m allergic to: Shellfish, walnuts

Here are things I like: Spinning, yoga, potatoes, french macarons

Also, I’m awesome at taking my vitamins everyday.

Brit’s 4-week shape up plan for Lakshmi

4-week Challenge: Jenny’s Week 3 Update – Maintaining in Malaga, Spain

Despite vacations, minor set-backs and work commitments, Jenny has done an excellent job staying on track with her 4-week challenge!  If you are trying the challenge for yourself, stay motivated by keeping up with her progress.  Here’s her week 3 update:

“My girl’s weekend in Malaga was really great! I found a nice balance between relaxing, getting in some workouts, eating healthy, and eating whatever I wanted! 🙂 I took the first day off from any kind of activity except for walking around, eating tapas, and drinking wine. But the next two days my friend and I got two solid workouts in at a local gym, and ate mostly salads. We also did a ton of walking around! It wasn’t so hard for me to eat healthy, since I’m actually not a huge fan of Spanish cuisine. But that said, my friend and I didn’t hold back on the Sangria or wine  (Hey, you gotta live a little!). I found that it is much easier to keep up with diet and exercise when on vacation when you are with someone who is also health conscious and likes a good workout!

And now that I am back at home, I feel great – I don’t think I lost any weight, but I don’t think I gained any either. I’ve just gotten back, and I’ve already hit the weights and a spinning session! I love that way I feel after a rest day – super strong and energetic! Now I’m pushing hard for the next three days (spinning every day to get all three classes in + Pilates + Brit’s workouts!) – And then going to a Wedding over the weekend (and plan on looking fabulous in a new dress I bought in Spain!).

So here it goes with the last week of the four-week challenge – wish me luck!”

– Jenny

Brit’s advice for Jenny:

  • Keep your eye on the Prize –   I want Jenny to be extra disciplined this week.  She should revisit the goals she set at the start of the challenge and have FULL CONFIDENCE that she can achieve them!
  • Focus on Food – After a vacation, it’s common to want to hit the gym hard, which is a good thing.  However, Jenny should be extra mindful of what goes into her mouth.  She must be careful not to wipe out all of her hard work in the gym by consuming too many calories.
  • Stretch, Stretch, Stretch – Since Jenny has been away for a few days, it may take a her body a little time to adjust to the hardcore workout regimen.  T0 prevent soreness and injury (and ultimately missed workouts), I want her to stretch for at least 15 minutes per day.