Tag Archives: workout plan

Labor Day Leg Workout & Lucy Activewear Giveaway

Yo Yo – Summer is sadly coming to an end, but I’m very much looking forward to the Labor Day Weekend.  My company gives us the Friday before Labor Day off too so I’ll enjoy a nice 4 day weekend – woop woop!  As usual, I want to encourage you to enjoy the holiday, relax and take some time off.  BUT don’t skip out on your workout!  Here’s a quick and effective leg workout that I did on Labor Day last year.  You guys liked it so much, I figured I’d pull it out and “beef it up” a bit.  This year I added a few more intensity intervals to elevate the heart rate.  Give it a whirl and let me know how it goes!

labor day leg workout 2

Also, 24 Hour Fitness in Dallas is having a special event for Labor Day – FREE ADMISSION to all clubs all weekend as long as you attend with a club member!  If you live in Dallas, come take my Turbo Kick class at 3pm on Sunday, August 31st in Mesquite.  Click on the image below for details.

24 hour fitness

And now for the fun stuff – I’m hosting a giveaway for a pair of Lucy Powermax X-Training Pants (Black, Small, Wide-Leg).  These things retail at $89 but I’m giving them away to one lucky reader.  Just post a comment telling me your favorite leg exercise and why.  Be sure to include your email address so I can contact you!  I’ll pick a winner next Tuesday, September 2.  

Happy Labor Day!  Lots of luv, Brit

Tell me you favorite leg workout and enter to win these cute Lucy Training Pants!

Tell me your favorite leg workout and enter to win these cute Lucy training Pants!

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!

 

10 Minute HIIT Workout

results-or-excuses-GRIT-By-Brit

Hey gang!  Hope your week is off to an EXCELLENT start.   Here’s a 10 minute HIIT (high intensity interval training) workout video that I shot in Central Park NYC.  The workout is intense and efficient!   You need to 2 medium/heavy dumbbells (at least 8 pounds for women and 15 pounds for men).  To get the most out of the workout, do NOT take breaks unless I say so! 🙂

HIIT works because it forces us to push to our highest level of perceived exertion for short periods of time.  This increases our anaerobic threshold, which burns a TON of calories during and AFTER the workout.  Try  the workout for yourself and let me know what you think.  It’s  a great way to get sexy for summer!  #heygurlhey #heyboyhey

BeachBody #OperationTahiti

Brandon Gayle #OperationTahiti

Meet my friend and former business school classmate, Brandon!  During a Twitter convo last week, I learned that he’s about to go on an amazing vacation to Tahiti on April 16th!

Since, I LOVE “beach ready” workouts AND many of my male followers have been requesting some “dude focused” plans, I thought this was perfect timing for my 1st official “get right for the summer” workout plan #OperationTahiti.  

Brandon’s #OperationTahiti Goals

  • Add 7 lbs of muscle and get back to 170 lbs (currently at 163 lbs)

  • Get back to an 8 pack and tight core

  • Tighten upper body (chest and arms) definition

  • Restore base of strength in shoulders, back, groin, quads, hamstrings & calves

  • Improve cardio endurance (not my favorite thing in the world)

Brandon’s GRIT by Brit Workout Schedule

Operation Tahiti

A few things to note about Brandon’s workout schedule…

  • This is ~2 week workout and diet plan which requires training 2 days on and 1 day off, alternating.
  • All of the cardio workouts are in red text, strength is in blue text and abs are in gray text
  • I tried to incorporate 3 days of cardio each week
  • I want Brandon to lift as HEAVY as POSSIBLE during his strength workouts
  • Here are links to detailed GRIT by Brit workouts included in his schedule:

Now, we all know you can’t out exercise a bad diet, so here’s Brandon’s diet change ups to go along with his workout schedule…

Brandon’s Diet Change Ups

Stayed tuned for Brandon’s progress report and “after” pics!  I’m sure he’s gonna kill it!  #OperationTahiti – Leggoo!

Bandz Make Me Dance: Total Body Resistance Band Workout

resistance band workoutI recently started working with a client in Buffalo, NY, which means I’m back on the road and back to my trusty hotel gym workouts.  Along with the usual cardio equipment, this hotel gym has some fun “fitness toys” like medicine balls, kettle bells and resistance bands.  In the spirit of keeping things interesting, I decided to make up some new workouts that don’t use standard dumbbells.

First up is a resistance band workout that I did this morning.  (Below, are some action shots of me – please don’t be cruel as I’m sans make-up and #nofilter.) The circuit needs to be completed 3 times for adequate resistance training.  Keep in mind, that 2 resistance/weight training workouts per week are recommended to develop and maintain an adequate fitness level.  Try it out and let me know how it goes – enjoy!  Luv, Brit 😉

Total Body Resistance Band Workout

resistance band workout demos

Already 3 Pounds DOWN!

Candace’s Week 1 Update

“Week 1 of my New Year Kick Start Plan was better than I expected, I’m down 3 lbs.! I downloaded the My Fitness Pal app, which has really helped me keep track of my calories. Packing my lunch and snacks each day was a great plan, as I can easily control what I’m consuming.  Getting in 6 days of cardio workouts was tough, I only did 5 days. My goal is to definitely hit 6 days this week. Looking forward to week 2 and keeping up the progress.” – Candace

(below – Candace preparing her lunches for week 2)

photo(41)

Brit’s Tips for Week 2

  • Keep up the good work –   While you should be thrilled about your quick results, don’t get complacent.  Keep pushing yourself to be disciplined in your healthy eating and in maintaining your challenging workout schedule.
  • Stay hydrated –   Completing intense cardio workouts 6 days per week means you are sweating more than usual.  Dehydration will slow down your metabolism and hinder weight loss, so be sure to drink 2 liters of water per day.
  • Get your beauty rest –  As a busy corporate woman I’m sure your days are packed full with work and working out.  Be sure you are getting enough sleep at night (shoot for 8 hours) so that your body has an opportunity to recover.  Sleep deprivation hinders weight loss as well.

Get IN – Get SLIM – Get OUT

I hope all of you had a wonderful Thanksgiving holiday with your friends and family.  I sure did.  However, this week back at work has been really busy and kinda stressful 🙁  I’ve had a hard time getting to the gym consistently, so during a quick break today I put together a “Super Efficient Gym Circuit” to help me get back on track.  My intention is to get a solid mix of cardio and overall resistance training in the workout.  Of course I also want to burn as many calories as possible.  Most importantly, because exercise is the cheapest and most effective stress reviler and anti-depressant, I want to take full advantage of the benefits!

The workout takes 1 hour, should burn 600-700 calories and fully utilize all of your major muscle groups.  I’ve built in a lot of complex exercises that engage 2 major muscle groups at the same time, which makes the overall workout more efficient.

The resistance training section requires 2 medium-heavy dumbbells (at least 10-15 pounds each).  Overall, it’s probably difficult to do this workout home, but it’s definitely a good option for the gym when you want to change-up your usual routine.  Try it out and let me know how it goes – enjoy!

Lots of love, Brit 🙂