Brit Rettig Wold – Page 45

4-week Challenge: Jenny’s Week 2 Update – “Keep Calm and Carry On”

July 27, 2012 1 Comment

Happy Friday! Jenny has just wrapped up week 2 of her 4-Week Challenge. Try the challenge for yourself and stay motivated by keeping up with Jenny’s progress!

Jenny’s Week 2 Progress Report:

Week Two: Øv! (as we say in Danish – think: “Ugh” in English :)) Do I feel good about this week? Eh. I pushed myself hard – but not as hard as I felt like I could. I was busy and stressed and spent most of the week trying to catch up with everything and everyone. Should I cut myself some slack? Probably so. For me, working out is just as much mental as it is physical; Maybe it is my history in the fitness industry and/or maybe it is my need to push myself in some way (the feeling of progress), but I know that my mood, happiness, overall ability to handle stress and focus, all rely heavily on my ability to workout in one way or another.

At the same time, I also have to realize that I’m not 21 anymore, and cannot push myself to the same limits as I used to – and some days, that is hard for me to accept. My body responds and changes much more slowly than it used to, and this can be hard for someone like me who is so impatient. So even though I feel stronger and ‘tighter’, the way I feel about the week is not as positive as I’d hoped for. I’m trying to remember that results take time, and patience is key. I know that many people might give up when they feel like this, but that isn’t really my style 🙂

On a positive note, I did take Brit’s advice and started adding protein to my breakfast. Usually its egg whites or a whey protein shake (see pics above). I can tell that the protein helps me feel fuller and keeps me from overeating later in the day.

I did Brit’s killer legs workout on Monday and could barely walk on Tuesday. I think maybe its better for me to do legs when I have a day off the next day, because Spinning the next day was hard (and then cardio and Pilates the day after that!), and they probably could have used a recovery day. Seriously, four days later my legs are still sore – and they haven’t been this sore since I can even remember!

Now I’m off to a weekend in Malaga. Do I feel 100% beach ready? Not exactly. But I am going to go have a good time, and keep focused on my goals. This will be an interesting week, as maintaining diet and exercise can be challenging on vacation – and it is important to strike a good balance. I tend to have an “all or nothing” personality, so this should be good personal challenge 🙂

-Jenny

Brit’s Advice for Jenny:

Do your best to stay on the plan during vacation. There are several alternative workouts on Grit by Brit, like my Keepin’ Trim While Travelin’ hotel gym workout. Also hiking, walking and being active in general we keep you in good shape.
Don’t be so hard on yourself. Focus on the positive. You are kickin’ butt by doing your workouts and incorporating healthy habits (like protein at breakfast)! Just take things one day at a time try to make each day healthier and more active than the day before.
The half-way point is always the make or break. Don’t be like most people and give up if the numbers on the scale aren’t budging. All things take time, so keep calm and carry on 🙂

If you missed Jenny’s Week 1 Progress Report CLICK HERE to catch up!

Home Workouts, Legs

Bye Bye Jiggly Thighs!

July 26, 2012 1 Comment

Let me get something straight, BIG thighs do NOT = FAT thighs. You CAN have very sexy BIG thighs as long as they are firm and toned. I hate hearing girls complain to me about their big thighs, which I think look great! Our thigh muscles give us strength, power, explosive movement and stability so let’s appreciate them and treat them well. I challenge you to be happy with what you’ve got and do my Extreme Thigh Burn workout (below) to make your thighs the strongest, firmest and sexiest they can be!

Showin’ off my big, toned, thighs on a night out 🙂

Workout: Extreme Thigh Burn
Duration: 30 minutes
Calories Burned: ~300
Focus: Hamstrings, Quads, Glutes, Abductors, Adductors, Overall endurance
Instructions: For best results, do this workout at least 2x per week for 4 weeks. Make sure to do each exercise continuously without rest. Challenge yourself to get the full workout done in 30 minutes or less! (click on the workout image below to maximize or print and save)

Workout Reviews & Ratings

PSYCHO GYM – Ultimate Kettle Bell Workout

July 24, 2012 3 Comments

A few months ago I bought a Groupon for Psycho Gym, a popular Dallas workout spot that’s been getting a lot of buzz. Last Saturday, I checked it out and I’ve been 3 times in the past 4 days! Bottom line – I dig this place.

Usually, I’m really skeptical of single method gyms (ie. Pure Barre, Cross Fit, etc.) because of the high prices. I mean what can they possibly be doing in there that’s so great, right? However, I was pleasantly surprised by Psycho Gym. Here’s my run down:

What’s Psycho Gym?

Simply put, Psycho Gym takes you through a 1 hour workout. The workout is a circuit of 15 exercises that you do for 40 seconds each. Getting through the circuit takes about 15 minutes and you repeat the circuit 3 times. Trainers can adjust the workout however they please. For example, so some will do longer circuits (20 exercises) but only 2 times through.

The workout utilizes a lot of cool “toys” but primarily kettle bells. From heavy ropes, tires, weighted sleds, TRX suspension cords, resistance bands, jump ropes, cones for agility drills, and random tools invented by the gym itself, there’s a wide variety of workout equipment to keep things interesting.

Last, most of the exercises are both strength AND endurance based. You are encouraged to challenge yourself with heavy weight BUT also to pump out as many reps as possible in the 40 second split.

Pros – What I liked

Every workout is different which prevents boredom
There is minimal rest between sets and the workouts last for a full hour -you are guaranteed a good sweat!
Several exercises that I would never do on my own are included, so it’s a nice change-up to ensure I work muscles that I usually skip
Cool, trendy atmosphere. Gym is very clean and located in the heart of Deep Ellum which adds even more character.

Cons – What I could do without

The trainers aren’t very welcoming, motivating or nice – but, maybe they aren’t supposed to be. The gym is called “Psycho” after all…
Some of the exercises are overly complicated (example: Turkish Get-ups) . I found myself spending too much time trying to understand how to do the exercise rather than actually working the target muscle. As I say, “doin’ too much” SMH

Bottom Line – Dallas folks should definitely check it out!

Psycho Gym is a great change-up to your RESISTANCE TRAINING regimen. Remember, resistance training is needed at least 2x week to develop and sustain recommended fitness levels.
CONSISTENT CARDIO workouts are still required at least 3x week! It’s easy to be deceived by this workout because you will sweat a lot. However, the primary focus is resistance training, so Psycho Gym CAN NOT be swapped in place of your cardio.
Because the workout is intense with lots of anaerobic drills and resistance training, it really tears your muscle fibers which will make you HUNGRY and SORE. This is okay, but be sure to closely watch your calorie intake and avoid OVER EATING. You also need lots of lean protein (Whey protein powder is also a good option) to RECOVER after this workout.

Here are few shots of me getting my “plank rows w/burpee” on this morn at 6am

Inspiration & Motivation

4-week Challenge Euro Style: Jenny’s Week 1 Update

July 20, 2012 2 Comments

If you missed last week’s 4-week challenge kick off, make sure you check it out to see the full plan. Below is Jenny’s week 1 progress report. She’s doing a great job – KEEP IT UP JENNY!

“Week One: DONE! It’s been great! I did all the workouts this week + added a few Pilates classes #motivationbaby! I have been pretty intense about my workouts, so I really needed my off day. My pants are definitely looser on me. I never usually weigh myself (I think inches are a better indication, rather than kilos), I did this week. According to my scale, I’m down 1.2 kilos (American translation: 2.6 pounds), which is pretty good! SO, I will try to really focus on the diet this week. I have been good about not eating after 9pm, but since I’m going to bed around 10/10:30pm every night (gotta get up early for those workouts!), I think I should try to not eat anything after 7:30/8pm. Brittani has also recommended that I trade my breakfasts of fruit to one of protein, and I have a feeling this will be my ‘game changer’ this week. Let’s see! I have 10 more days until I’m in sunny Malaga, Spain – so I’ve gotta really focus!”

– Jenny

Just for Fun

Breakfast like a KING, lunch like a PRINCE, dinner like a BEGGAR

July 19, 2012 2 Comments

Studies show, it’s not just HOW MUCH you eat but WHEN you eat that affects weight gain. Long story short, here’s why you should eat your BIG meals EARLY and skip late night snacking…

People who eat after 8pm have higher Body Mass Indexes (BMI) than those who don’t
Calories consumed at night are not processed as efficiently as those during the day
Sleep disruption is likely if your stomach is working hard to process food
You are likely to eat larger portions later in the day than earlier (Weil Cornell Medical Research)
At night, you are most likely eating out of boredom, NOT because you are genuinely hungry

Yesterday, I took my own advice. Here are pics of my meals and snacks throughout the day. Take a week and try it for yourself – you may be surprised by your results!

7:00AM Breakfast

Egg white omelet filled with veggies (no cheese), salsa, fruit topped w/yogurt and granola, oatmeal topped with nuts/raisins/brown sugar, 1 cup coffee

9:30AM Snack

1 medium orange

12:30PM Lunch

Large spinach salad with feta cheese, almonds, raisins, tomato, olive oil/vinegar

3:00PM Snack

1 medium apple

5:30PM Dinner

Small veggie plate w/humus and pita chips

Just for Fun

Cuttin’ Back on the BOOZE

July 16, 2012 7 Comments

This weekend I celebrated my 28th birthday! I’m not gonna lie, I brought in my new year of life with great friends, family AND a few cocktails. But now, at the start of my 28th year, I’m making a personal commitment to significantly reduce my alcohol consumption. The time has come to face to the music: when striving to maintain a healthy lifestyle, body weight and overall wellness, it’s in our best interest to cut down to 1 drink per day for ladies, 2 per day for gents. (This does NOT mean we can save up our daily budget to consume 7 drinks in 1 day). In fact, when looking to drop quick pounds, it’s best to ELIMINATE ALCOHOL ALTOGETHER!

Not only is booze high in calories (most carries 100-300 calories per drink), the real damage happens from the chemical effects that alcohol has on our mind and body. These are the FACTS:

Alcohol dehydrates us and consequently slows down our metabolism
Alcohol is “empty carbs” – no nutritional value so our bodies are forced to store it as fat
Alcohol has a negative impact on athletic performance so we get less out of our workouts
Alcohol increases our appetite making us more likely to binge eat

That said, I brainstormed some ways to help me consume less alcohol this year. Hopefully these tips work for me – see if they work for you. Enjoy!

Home Workouts

EXTREME Bikini Body Workout

July 12, 2012 5 Comments

*Rockin’ my bikini body at Monte Carlo Beach Club (June 2012)*

Duration: 1 – 1.5 hours
Calories Burned: 700 – 1,000
Focus: Maximum calorie burn, rectus abdominis (abs), quads and hamstrings (thighs)
Facts: Circuit training is the most effective way to get both cardiovascular and strength conditioning in your workouts. The cardio segments blast calories while the resistance segments keep your body burning calories long after you finish working out.
Brit’s Commentary: Let’s face it, no matter your size or body composition, took look good in a bikini you need 3 things: 1) Flat tummy 2) Toned thighs and 3) most importantly SELF-CONFIDENCE. I created this workout to give you just that. It focuses on the abs, thighs and overall calorie burn to make you look lean from head to toe. Since this workout is a DOOZY, simply getting through it will surely boost your self-confidence. Try throwing this workout into your regimen once a week for that extra PUSH towards your ultimate beach body. Enjoy 🙂

Inspiration & Motivation

NEW 4-week tone up challenge: Euro Style with Jenny!

July 10, 2012 5 Comments

Meet my friend Jenny. Like Jan from my previous challenge, Jenny is one of my best friends from college. Unlike Jan, Jenny and I bonded while working as TA’s for a brutal Labor Law professor, not over our love for football players. We would drag our butts to the gym after long study sessions and keep each other accountable for going hard!

Jenny now lives in Denmark working hectic hours in the Banking sector. However, the Danes focus much more on work-life balance so she DOES have adequate time to workout 🙂 Over the years, she has become very interested in nutrition and has tried almost every diet in the book (sometimes for a reason, sometimes out of curiosity, but usually because she likes the challenge – we clearly have the same neurotic tendencies). Still, she has had a very ad-hoc workout and diet schedule this past year and would like to re-focus.

Already having several fitness certifications and a long history of sports involvement, Jenny is looking to me for an effective push! Unfortunately, she’s also suffered from over training, which I had to keep in mind when making her plan. Her gluten allergy and lactose intolerance also had to be considered. In her own words, her goals are to:

“Get into those damn jeans – bought them last year when I was about 7 kilos lighter – they are too cute to just sit in my closet! Yes, “kilos” this is the EURO 4-week challenge”
“I have a long-weekend in Malaga with a friend coming up at the end of July – so I’d like to feel super sexy in my bikini!”

Below is her plan and of picture of her today on DAY 1 – we will get an update from her next week!

Wish her luck – GO JENNY!

Brit and Jenni 7 — Me and Jenny in 2006 – getting ready to graduate from college!

Workouts by Brit referenced in this plan:

Home Workouts

Keepin’ Trim While Travelin’

July 7, 2012 5 Comments

This week I’ve been really surprised by how “in shape” I am despite recently returning from my European Extravaganza. I was expecting to be sucking air when teaching my Turbo Kick classes yesterday, but surprisingly I’m feeling good – really good. I’ll attribute my fitness maintenance to my little workout formula I did in my hotel gyms while traveling. Fortunately, most of the hotels we stayed in had a bike, a treadmill and a set of free hand weights. So when I had the opportunity, I got a high-intensity, 30-40 minute circuit in which served me well. The workout was extremely effective for me, so here’s a copy for you to keep.

Also, here are some more pictures from the Italy section of my trip. We spent 2 days in Cinque Terre – a quaint set of 5 villages along the northern Italian coast. One day, we hiked from village to village for a total of 8.5 miles on really steep terrains. I even got a few push-ups in along the way – yeah buddy #GRIT. This was definitely the most “fit” segment of my trip (unlike the latter portion in Milan and Rome during which I indulged in gelato, pasta and wine every day – more to come on that later). Enjoy 🙂

Just for Fun, Lifestyle

Movin’ & Shakin’ in Monte Carlo

July 5, 2012 2 Comments

Sometimes a picture is worth a thousand words. With that in mind, I don’t have much to say about the Monaco segment of my European Extravaganza except that it was truly a mind-blowing experience. From relaxing in the king spa of our posh Hotel Hermitage, gazing at lavish yachts, Bentley’s and Bugatti’s to dancing under the stars at the final gala, I felt like a BO$$.

While I didn’t work out as planned during my 4 days in “baller’s paradise,” I did have some much-needed self-appreciation and quality time with amazing friends – equally good for my mind, body and soul. So here you have it, some of my favorite personal pics from my favorite trip to date. Enjoy!