Brit Rettig Wold – Page 32 – BRITTANI RETTIG WOLD

July 4, 2013

Clear Your Mind of Can’t

Happy Independence Day to my US blog followers! I hope you enjoy some rest, relaxation, quality time with the people you love and (of course) a good workout! For those of you outside of the US, this blog post is also for you 🙂

On this day of freedom, remember that we are free in every capacity: emotionally, physically and spiritually! So, relish in that fact. Clear you mind of can’t. Anything you want in life, anything you desire to experience, all of it, IS YOURS! So, today, let’s accept our freedom. Be grateful for it. And let NOTHING hold us back from pursuing our dreams!

Let Freedom Ring! xoxo, Brit

July 1, 2013

Tips for a healthy, yummy, skinny 4th of July BBQ!

Happy Monday! 4th of July is around the corner! As we American’s celebrate our independence, let’s not go overboard and throw our bikini bodies out of the window. Here are some 4th of July healthy BBQ tips from Darya Rose at summertomato.com. I also designed a custom workout for you to do on Independence Day. It doesn’t take too much time. So just wake up, sweat and head to your BBQ!

6 Tips for not regretting your 4th of July BBQ

1. Use small plates
Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from the kids table or the dessert tray.
2. Eat slowly and mindfully
People who eat more slowly eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.
3. Eat healthiest foods first
If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads are a great place to start because watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner.
4. Skip the chips, crackers and bread
Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.
You don’t have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking. If you’re feeling bored, grab a Frisbee instead.
5. Keep dessert small
The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories. And to reiterate, sugar and refined carbohydrates are the most dangerous foods. You don’t have to pass on dessert completely, but keep your portion sizes in check for this course.
6. Think before you drink
There is a place for alcohol in a healthy lifestyle, but making smart choices can be the difference between losing or gaining weight (not to mention your self-control). One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day. Is that really worth it? Stick with wine or beer, drink plenty of water and remember to pace yourself.

Happy 4th of July! Lots of luv, Brit

June 28, 2013

Lean In: My story of pursuing my passions

A few months ago I wrote a blog post about an inspiring women’s conferenced I attended at my alma mater, Harvard Business School. Sheryl Sandberg, Facebook COO, was the keynote speaker and I become very moved by her advocacy for women to “Lean In.” I could relate to her stories about over coming corporate obstacles, balancing work and life and trying to build and maintain self-confidence. She even talked about the importance of maintaining her health and wellness (she was also a fitness instructor on the side, like me!). This woman has some #GRIT. Anyway, I decided to share my “Lean In” story with the global community, so I today I wanted to repost it for my GRIT by Brit readers. Hope my story inspires you and encourages you to make your dreams come true!

The only person who can hold me back from making my dreams come true, is me! Lots of luv, Brit

And here’s my story…

I drained my savings account to develop and produce an original home workout DVD. I was working crazy hours in management consulting and had recently completed my MBA, but could not ignore my deep desire to share fitness, health and wellness with others. I chose to lean in.

I realized I had unique ability to motivate and encourage others through fitness and wellness. At a very young age I began struggling with my weight. I weighed 106 pounds in the 3rd grade. However, my weight loss journey transformed my way of thinking and revealed my personal strength. My new-found mental grit positively impacted my career, relationships and my faith. I had a duty to share my weight management success story and tools for others to succeed.

First, I auditioned at a major fitness club to start teaching part-time group fitness classes. I was terrified. Completely out of my element, I had to study for fitness certifications, get my body in impeccable shape and learn to lead a class. I would have been much more comfortable in a conference room with PowerPoint slides.

I then started a fitness and wellness lifestyle blog in which I became totally immersed. After long days with my corporate clients, I would stay up late designing workouts and writing motivational messages for my blog followers.

Last, I took the big leap by draining my entire savings account, hiring a producer, and shooting a home workout DVD, staring me! While being in front of the camera was very uncomfortable, it was also amazingly exhilarating. In less than one year, I finalized the video content and packaging. The DVD was picked up by an Amazon distributor and is now for sale online to customers worldwide. In the first three months I sold over 100 copies without any paid marketing or advertising. Also, my blog grew to almost 2,000 followers. In the meanwhile, I received a promotion from Senior Consultant to Manager at my full-time consulting job—wow!

My lean in decision taught me that I’m capable of doing things far beyond my imagination. While I haven’t led a major corporation or raised millions of dollars, I have encouraged the lives of many people by simply sharing my gifts and taking a risk. The only person who can hold me back from making my dreams come true, is me.

June 27, 2013

Reach for the Stars! Plyo Workout

Here’s your workout of the week! This workout is all about Plyometrics (jumping). I love jumping exercises because they really get your heart rate up and strengthen your legs. However, if you have knee problems, be careful as jumping is NOT advised for you. This workout requires no equipment so it’s great to do during commercial breaks – enjoy;)

Shoot for the moon, even if you miss you’ll land among the stars! Lots of luv, Brit

June 26, 2013

Hottest Celebrity Bodies & Workouts

I have a love/hate relationships with celebrities. I love the aspirational lifestyle, but hate the drama and shallowness. However, there are a few celebrities that truly motivate me to live a healthier lifestyle because they have BOTH a killer body and an awesome work ethic – beautiful on the inside and out, just how we like ’em!

My super star intern, Kendra (follow her on Instagram @socialitedivas), did some research on my favorite celebrities and the workouts that keep their bodies smoking hot. I’m gonna try to incorporate some of these workouts and health tips into my fitness routine. Who knows, I may have Kelly Rowland abs by the end of the Summer – watch out now! 😉

Workout like a rock star! Lots of luv, Brit

PINK

Kickboxing
Sprint Intervals
Eats fish and chicken with vegetables
Boot camp sessions
Snacks on Kale chips
Sit ups

KELLY ROWLAND

Eats mostly healthy which includes: fruits, vegetables, grilled fish and meat.
1 hr in the gym every other day.
Yoga
Cardio few times a week
Biking and cross training.

TIA MOWRY

Cardio 3-4 times a week
Hiking, power walking/jogging, intervals on the treadmill, dancing, spinning.
Resistance training
Fresh fruits
Vegetables
Grains, lean cuts of meat/fish
Herbal teas and lots of water!

JENNIFER ANISTON

Loves the basic yoga pose – downward facing dog
Begin on a non-slip floor on your hands and knees with your knees under your hips.
Exhale and lift your knees away from the floor
Press palms into the floor and keep your head between your upper arms
Hold for 1 to 3 minutes then lower yourself back onto knees

JESSICA ALBA

Cardio & strength training
Use 3-pound dumbbell in each hand, step forward with one leg bend at the waist and all your arms to hang.
Round your arms, raise dumbbells to your sides until they’re in line with your shoulders.
Switch legs after 10 repetitiions aiming for three rounds of 20 repetitions each.

DEMI MOORE

Bikram Yoga performed in a room in at least 105 degrees.
Most effective exercises for improving physical fitness
Make sure to check with a doctor before trying this class as it is not recommended for pregnant women and people with high blood pressure.

ZOE SALDANA

Squats with excercise ball and resistance band
Cable push-pull
Plank push ups
Walking lunges
Ball hams with excercise ball

JENNIFER LOPEZ

Standing inverted knee tuck with straight back and arabesque extend
Lean, tuck, kick combo.
Touch the ground side kick.
Do at least one hr every other day.

GWEN STAFANI

Triceps dips
15 reps of dumbbell chest press
three minutes of cycling at a fast pace.
20 reps of reverse barbell lunges
12 reps of military press

June 24, 2013

The time of my life…reflection from my get away to Greece

Who has a case of the Mondays? I DO! 🙁

Sorry for my lack of blog posts over the past 9 days. Me and 3 of my BEST friends went on the ultimate girls getaway to the Greek Islands – eek! We spent 2 nights in Athens, 3 nights Mykonos and 3 in Santorini. I truly had the time of my life. Even though the scenery was breathtaking and the food was delicious, I’m most grateful for my amazing friends. It’s so nice to have people in my life who accept me for who I am… flaws and all. On top of that, I actually have fun with them! Could there be anything better?

Now that I’m back to the US and back in my usual routine, I’ll also get back to posting workouts and diet tips for you guys to enjoy 🙂

Here are some pictures from my trip. Hope your week is off to an amazing start! Lots of luv, Brit

greek islands

June 13, 2013

5 Reasons Fitness is a Mental Health Miracle Drug

I know I’m always talking about the external, physcial benefits of working out (6 pack by summer, J-lo legs, Michelle Obama arms). But, let’s not forget about all of the ways that fitness helps us on the inside. Maintaining our mental health is critical for overall wellness. Here are the top 5 “non-physical” reasons I believe exercise is a mental health miracle drug. Keep these in mind during your next sweat session!

Super Self confidence – Pushing through physcial challenges gives us confidence which spills over into other areas of life. Nothing is sexier than confidence 🙂
Less Stress – Studies show that the most common mental benefit of exercise is stress relief. Boss getting on your nerves? Go walk it off. Angry is not a good look.
More Memory – A good sweat session boosts our memory capacity and brain power. Jocks are smarter after all…and smart is HOT
Addiction Control – Since our brains releases dopamine “the happy chemical” during exercise, we get a natural high – goodbye addictions!
Real Relaxation – Moderate exercise can have the same effect on your body as a sleeping pill. Who needs chemical drugs for a little R&R? Not us!

When we are healthy on the inside, we are beautiful on the outside! xoxo, Brit

June 10, 2013

Workout of the week: Calorie Crusher Pyramid

Happy Monday! I had a great day at work and am wrapping up my day with some relaxation and watching The Bachelorette (gotta love it). Here is the workout I designed to do in the morning – just wanted to share with you guys. Try it out and let me know what you think. Lots of luv, Brit

June 9, 2013

Eliminate the Love Handles

Hey hey ladies and gents! Hope you had a FABULOUS weekend! One of my best best friends from London came to visit me in Dallas this weekend. We had a great time dining, laying by the pool and catching up on life. This Friday we’ll be heading to Greece for our much awaiting summer vacation – eek!

As last-minute prep for our beach bodies, I designed this ab workout to focus primarily on the love handles (yes…that little layer of fat that sits so nicely on my side above my low-rise pants). The workout incorporates some techniques that I use in my PiYo Strength (Pilates/Yoga fusion classes). BTW, if you live in Dallas, you better come join me for PiYo on the deck every Saturday – it’s free and we have the best view in Dallas at the W Hotel 16th floor wet deck!

My “Eliminate the love handles” workout only takes 8 minutes – try it out and let me know what you think! Trust me, you will be sore tomorrow 🙂

[youtube http://www.youtube.com/watch?v=OY8Yp__RrTk]

June 4, 2013January 9, 2020

Active Recovery #GottaHaveIt

Goin’ hard is great, but be sure to give your body some down time. On the weekends, I literally wear myself out teaching group fitness classes. So during the week days, I try to mix in an Active Recovery workout. For instance, this morning I did this “Treadmill Recovery Workout” at my hotel gym. It’s great fitness option because it keeps my cardio up, burns calories (about 250) and lets my joints recover so I can go hard next weekend.

Keep in mind, that extreme (high intensity) workouts are not intended to be performed more than 3X per week. This means no CrossFit or running sprints every single day! If we don’t give our muscles time to recover, they never rebuild. We want our muscles to rebuild because that’s how we develop more lean muscle mass. More lean muscle mass = more strength AND more calories burned while our bodies are resting – yay!

Try my “Treadmill Recovery Workout” on one of you lower intensity days and let me know how it goes. Enjoy!

Author: Brit Rettig Wold