Hello from sunny St. Petersburg Florida! I’m enjoying an awesome Thanksgiving Holiday vacation with my family – lots of college basketball, fun in the sun, beach time and good meals. That said, I’m doing my very best to squeeze in at least a 20 minute workout every morning so that I’m not sucking air when I get back to GRIT Fitness next week.
Above is the 20 minute workout I did yesterday on the stairs outside of my hotel. Remember, you don’t fancy equipment or a gym to get an effective (and fun) workout in. You just need energy, passion and a positive attitude….like with all things in life 🙂 Below is a peek at my post-workout SnapChat. (I was clearly feeling the burn) Enjoy! xoxo, Brit
Hey Hey friends! I hope you had an awesome Easter weekend! I enjoyed some much-needed family time and good food. Also did quite a bit to shopping for equipment for the new GRIT Fitness Flagship Studio. It’s almost time for the Grand Opening – eek!
With warmer weather on the horizon, I want to share my 6 favorite sculpting moves to help us get “Summer Body ready! As a group fitness instructor, I get asked all the time, “How can I get more toned and defined?” The simple answer is, “Start strength training 2-3 times per week.” Now let me clarify, the 5-minute arm circuit with 1-3 pound dumbbells during spin or barre class doesn’t count. Our bodies need real resistance training with weights that are heavy enough to actually build lean muscle mass and increase metabolism. Also, there’s no need to worry about getting “bulky” with high repetition workouts, such as this one. So let’s get started!
For a super sweaty sculpting session, start with a 5 minute warm up jog. Then grab a pair of 5-10 pound dumbbells and complete 20 reps of each exercise below. Repeat the entire sequence 3 times. Be sure to stretch for 5-10 minutes once complete.
1. Squat with Upright Row – Start in a wide stance, with your heels pointing in and toes pointing out. Hold both weights down in front of your hips then lower into plié’ squat so that weights come near knee-level. Push through your heels to stand back up while driving your elbows upward so that weights come up to chest level. Repeat.
2. Reverse Lunge with Bicep Curl – Stand with you feet hip-width apart holding one dumbbell in each hand. Take a big step back with one foot, and then lower your back knee into a lunge position so that both legs make 90-degree angles. In the lunge position, curl both dumbbells up towards your shoulder for a bicep contraction. Lower the dumbbells back down by your side. Then push through your front heel to stand back up and step your back foot forward to meet the other. Repeat.
3. Push Up with Shoulder Tap – This is a body weight exercise (no dumbbells needed). Start in a plank position either on your knees or your toes. Do a push up and ensure your chest comes down to elbow height. Between each push up, tap your hand on your opposite shoulder alternating hands between reps.
4. Plank Row – Start in a plank position holding one dumbbell in each hand. Keeping your hips square to the ground, row one elbow up so that the dumbbell comes level with your chest. Lower the dumbbell and repeat on the other side.
5. Bridge Pose with Chest Press – Lay flat on your back with your knees bent and your feet flat on the ground. Hold one dumbbell in each hand at your chest. Raise your hips off of the ground into a bridge pose and then press the dumbbells up so that your arms are straight. Keeping your hips off of the ground, lower the dumbbells back to your chest and repeat.
6. Russian Twist – This is one of my favorite ab exercises! Start in a seated position on the ground with your knees bent. Hold both weights at your chest and lean back into a 45 degree angle. Twist your torso side to side and feel a deep contraction in your oblique muscles.
If you live in Dallas and want more sculpting exercises, join me and my team for a Body Sculpt class at GRIT Fitness. Make it a great week! xoxo, Brit
Hey Friends, I hope your week is going well! Today I want to share some body weight, sculpting exercises that you can do at home. I get asked all the time, “How can I can tone up if I don’t like lifting weights?” Well, you can actually use your own body weight to get awesome resistance training and build lean muscle mass! Here are 5 of my favorite body sculpting exercises and we’ll sculpt every part of the body 😉
Try this workout on your own:
Warm up with a 5 minute jog OR 2 sets 50 jumping jacks
Complete each exercise above for 1 minute (do as many reps as possible – Right side only)
Rest for 2 minute
Repeat all 5 exercises for 1 minute each (do as many reps as possible – Left side only)
Stretch for 5 minutes
Here’s a little video I made demonstrating the moves so you’ll know exactly what to do.
Hola friends! I just got back to Dallas from an awesome Thanksgiving getaway to Florida! It was so nice to spend quality time with my immediate family and enjoy some fun in the sun. I definitely ate a little more than I should have (oops) but fortunately my sister and I hit up our hotel gym a couple of times for a fun and efficient workout.
Above is the workout that we did on Saturday morning. It took about 30 minutes and left us both sweaty and feeling ready to inhale more pecan pie! (haha) If you’re traveling this holiday season and looking for a fun hotel gym workout to spice up your routine, give this one a whirl. I’ve also included a short instructional video below just to prove I practice what I preach 🙂
Hey Friends! I made this workout just for you and just in time for Fall! Below, I’ve put together five of my favorite HIIT (high intensity interval training) exercises and substituted a medicine ball with a pumpkin – so festive! To complete the HIIT circuit, do each exercise below for the time duration indicated. Once you finish, rest for 1 minute and then repeat all five exercises 2 more times. The total workout will take you 16-20 minutes and you can expect to burn 250 – 300 calories – woo hoo!
BONUS: I made an instructional video to guide you (scroll to the bottom to watch!)
Pumpkin Jack – Holding the pumpkin at your chest with both hands, press the pumpkin up as you jump your feet together and lower back down and you jump your feet apart. Do as many reps as possible to elevate your heart rate. (40 seconds)
Reverse Lunge with Pumpkin Chop – Holding the pumpkin straight out in-front of your chest with both arms straight, swing the pumpkin down by your right knee as you do a reverse lunge with your left leg. Twist your torso to the side and engage your core and your gluten with each rep. Repeat on the other side. (20 seconds right, 20 seconds left)
Side-to-Side Pumpkin Push – Hold the pumpkin at your chest with both hands then forcefully push the pumpkin away as your turn your body and lunge to the right, then to the left. Alternating lunging and pushing the pumpkin away side to side as many reps as possible. Feel the burn in your shoulders and in your legs. (40 seconds)
Straight Arm Pumpkin Hold With Side Leg Lift – Stand tall, holding the pumpkin straight out in-front of your chest with both arms straight. Balance on one leg and then raise the other leg out to the side to work the core and oblique. Try not to shift your weight side-to-side, but rather keep all of the weight in your stationary leg. Repeat on the other side. (20 seconds right, 20 seconds left)
Pumpkin Squat Jump With 180 Turn – Holding the pumpkin at your chest with both hands, do a deep squat and then jump and turn 180 degrees to face the opposite direction. Keep squat-jumping and turning 180 degrees back and forth for as many reps as possible. (40 seconds)
Hello friends! As usual, I hope this post finds you joyous and well! I’m gearing up for a wonderful week ahead… writing out my “To Do” list, making playlists for my classes and drafting our weekly newsletter. Lately I’ve incorporated several parter exercises into my classes at GRIT Fitness, and I’ve been amazed by the positive response! My classes love the personal interaction and the energy is through the roof. This gave me the idea to create a “Buddy Boot Camp” partner workout that my clients (and you) can do on your own. See below!
No equipment is required to complete the workout, all you need is a friend! Here’s a brief explanation of the 5 exercises in the circuit:
Plank Hold w/ alt. High Fives (Core + Upper Body) – Hold a straight arm plank position facing your partner. While keeping your core tight and hips square to the ground, give each other a “high 5” with alternating hands.
Squat Jump w/ Turn (Cardio + Legs) – Facing your partner, squat low and when you jump up, turn and face away from him/her. Then squat jump and turn and face your partner again. Keep repeating continuously for 1 min.
Iso Squat Hold & Hi Knee Run In Place (Cardio + Legs) – One person holds a deep iso squat with both arms extended out in from of them, parallel to the floor. During this time, the other partner does a hi knee run in place and tries make his/her knees to touch their parter’s hands. Switch positions at the half way point (30 seconds in)
Plank & Agility Footwork (Cardio) – One parter holds a forearm plank (hover position) while the other partner has to hop over his/her legs. Switch positions at the half way point (30 seconds in).
Straight Leg Throw Downs (Core) – One partner lies down on her back with legs straight and holds onto the ankles/calves of her partner who is standing up behind her shoulders. The lying down partner raises both legs up off the ground so that the standing partner can catch them and try to throw them down. The challenge is for the lying down partner to not let her legs touch the floor while the stand partner throws them down.
After this workout, you and your friend should be covered in SWEAT & SMILES! I’m big believer that workouts are more fun and effective with done with a partner – two are better than one 🙂
Last but not least, if you live in Dallas and want to join a super fun, FREE Buddy Boot Camp, Maria and I are hosting a free class at the Westin Galleria Dallas on Sunday, September 13th. RSVP NOWto join the fun! Wishing you a wonderful week. xoxo, Brit
Image: GRIT Fitness Body Sculpt Classes showing off their strong, sexy bodies after tonight’s class! #nogritnopearl
HELLO FRIENDS! I hope this post finds you joyous as well! We’ve had record class attendance at GRIT Fitness this week so I feel compelled to show some sweaty love and share a new workout I created! Our Body Sculpt and GRIT HIIT classes are very popular for clients who are trying to slim down, so I put together a quick 25 minute Summer Slim Down Circuit that they can do on the road when they can’t make it to the studio. Give it a whirl and let me know what you think. Much love! xoxo, Brit
Hey friends! I just finished teaching my 6am GRIT HIIT class at my studio and I’m feeling energized and ready to take on the day. Here’s the workout we did this morning in case you want to give it a whirl on your own! (Do 20 seconds of each exercise then rest for 20 seconds, repeat each round 4 times continuously before moving on to the next round)
GRIT HIIT – June 18, 2015
Triple step side to side
Skater leap holding medicine ball
Forward lunge with medicine ball overhead press
Hop on one leg, side to side and front to back (2 rounds right, 2 rounds left)
Side squat with knee raise back to center holding medicine ball
Wood chop jumps swinging medicine ball between legs
Chair pose twist jumps alternating sides
Plank spider knee pulls (same knee to same elbow)
Full sit up with medicine ball
Today is an extra special day because we’re celebrating 5 months of business of GRIT Fitness! (check out the little slide show I made in honor of our clients and staff) Time flies when you’re having the time of your life. I’m so grateful for every single person who’s taken a class, attended an event or simply shared an encouraging word. I have 100% confidence that the best is yet to come. Here’s to the next 5 months…and the next…and the next!
Hey hey friends! Last week I launched my newest class at GRIT Fitness, GRIT HIIT (High Intensity Interval Training)! Here’s the official class description…
Our signature high intensity interval training (HIIT) class designed to push you to your max! We utilize 6 or 8 pound medicine balls to take you through a tabata-style interval circuit that’s sure to spike your heart rate while building muscular endurance. Enjoy a jamming playlist to energize your workout and leave feeling fit and fierce! Sneakers required 30 minutes
GRIT HIIT was very well-received by our clients so I wanted to share some “home-HIIT” goodness with you.
To complete this workout, you will need a medicine ball between 6-10 pounds, depending on your strength. Complete 4 rounds of each circuit below for a 30 minute workout. Be sure warm up with a 5 minute brisk walk or jog and stretch for at least 5 minutes after the workout.
GRIT HIIT- 30 Minute Workout
Jumping Jacks (no medicine ball) – 20 seconds
Medicine Ball Squat Jumps – 20 seconds
Rest – 20 seconds
High knee run in place (no medicine ball) – 20 seconds
Wood chop swings, holding medicine ball – 20 seconds
Rest – 20 seconds
Football run, quick feet drill (no medicine ball) – 20 seconds
Alternating split lunge jumps, holding medicine ball – 20 seconds
Rest – 20 seconds
Mountain Climbers (no medicine ball) – 20 seconds
Medicine Ball Plank Hold (stabilize with both hands on medicine ball) – 20 seconds
Rest – 20 seconds
Tricep Push Ups (no medicine ball) – 20 seconds
Seated Russian twists, holding medicine ball – 20 seconds
Rest – 20 seconds
I hope you enjoy the workout! If you have any questions about the exercises just post a comment below. Wishing you wonderful week ahead. xoxo, Brit
Photo by Hello Beautiful & Sharea Antoinette Photography
Happy hump day my friends! This week is a bit of a bear – lots going at the studio and in my life! On the bright side, Hello Beautiful, a leading pop culture site for today’s Black Women recently named me as one of their “25 Women to Know” – yay! CLICK HERE to read the full article and my interview.
On an unrelated topic, I’m really proud of the playlist I put together yesterday for my BODY SCULPT™ class, so I want to share it! Here’s a link to it on Spotify. Who would have known that Bills, Bills, Bills by Destiny’s Child is the perfect song to power through continuous bicep curls? 😉
Also, I created a home-version of my signature BODY SCULPT™ workout that you can do on your own. This class is designed to fatigue each major muscle group and keep your heart rate elevated with a couple of cardio intervals. Here’s the full class description. BODY SCULPT™ is a very popular class format at my studio! Give this home workout a whirl and let me know what you think. You will need two 5-8 pound dumbbells to complete the workout.
Have a wonderful rest of your day! Remember, you hold the power the make it great! xoxo, Brit