STRENGTH

strength

I saw this quote and LOVED it, so I wanted to share it with you guys. It’s so true – right?  When I think about the key moments in my life that really made me feel strong, each moment forced me to do something I didn’t think I could do.  From running a mile under 8 minutes to teaching a group fitness class, each moment pushed me out of my comfort zone.

As many of you know, I’m a not a full-time fitness professional.  I work long hours in corporate America and feel most comfortable in a conference room presenting PowerPoint slides.  On top of that, I’m not a “writer” and I’ve struggled with my weight over the years.  All of these facts make it easy to convince myself that I’m “unfit” to be a fitness blogger.  However maintaining this blog has pushed me out of my comfort zone and made my stronger in several ways – my fitness, nutrition, relationships and even my writing skills!

If you’re like me, you typically like to focus on things you’re naturally good at because it makes you feel good about yourself – nothing wrong with that.  The only issue is that refraining from pushing ourselves doesn’t make us stronger.  It doesn’t require grit.  And grit is what elevates our lives from ordinary to extraordinary.  So go ahead and do 5 burpees instead of 4, run for 16 minutes instead of 15, start that blog you’ve been contemplating or take on a new project at work even if it feels a little intimidating.

SHOCK yourself – be STRONG!

xoxo, Brit

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Are you the next Fitness Star?

Or am I?

Happy Monday everyone!  xoxo, Brit
You are a SUPER STAR!
xoxo, Brit

Well one thing is for sure, my body does NOT look like that chick in the Women’s Health Magazine flyer below, but look at all the love and energy I have to give.  I mean, that counts for something. Right? 🙂  No matter your shape or size, if you follow a consistent fitness regimen, strive to live a healthy lifestyle and are dedicated motivating others, then you are indeed a “Fitness Star” in my eyes!

Heads up to the aspiring  fitness professionals – Women’s Health Magazine is having open auditions for the “Next Fitness Star.”  The contest looks super cool and I highly encourage you to audition.  I did (if that’s any motivation).  The winner gets to star in their own DVD series and appear in pages of Women’s Health Magazine.  CLICK HERE to complete the audition form.  The deadline is March 6, 2014.

Don’t be scurred – go ahead and strut your stuff, share your passion and be a STAR!  Have a wonderful week.  Lots of luv, Brit

next fitness star

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Living Room Workout: Brit’s Head 2 Toe Tone Up!

Spring 2014 GRIT by Brit Pics 014

Hey Gang!  Here’s your workout for the week.  I made up this routine while chillin’ at my parents’ house.  Lately I’ve been all about multitasking.  So while we were watching the Winter Olympics I simultaneously cranked out these 5 super effective, body sculpting moves.  This is a great workout if you’re short on time, have no equipment and want to focus on strength and toning.

Like most of my workouts, this routine is “circuit style” which means you need to move through each set of exercises fairly quickly with minimal rest.  Doing so helps elevate your heart rate and ensure you burn max calories while building muscle strength.  These exercises work all of our “problem zones” (i.e. thighs, abs and arm flab).  For best results, do my Head 2 Toe Tone Up 2-3 times per week for 4 weeks along with your cardio workouts.  Enjoy and let me know how it goes!  Lots of luv, Brit

Head 2 Toe Tone Up

Instructional Images

Spring 2014 GRIT by Brit Pics 013
Single Leg Lunges
Spring 2014 GRIT by Brit Pics 011
Plank Knee Pulls
Spring 2014 GRIT by Brit Pics 015
Decline Push Ups
Spring 2014 GRIT by Brit Pics 010
Tricep Dips
Spring 2014 GRIT by Brit Pics 017
Slow, assisted calf raises
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Spring Break Shape Up: 6 Tricks to Burn an Extra 200 Calories Per Day

6-tricks

Hey gang!  Spring is around the corner and I know that my inbox will be full of Spring time shape up requests.  To keep us ahead of the last minute slim down dash, here’s my 6 quick and easy tricks to burn excess calories.

First, remember that in order to truly lose 1 pound of body weight, we must burn 3,500 calories more than we consume.  Assuming your diet and activity remain consistent, adding these 6 tricks to your daily routine can  result in losing 1 additional pound every ~18 days.  Not bad huh?  Also be sure to note that these estimates are based on 150-160 pound person.  A lighter person will burn fewer calories and a heavier person will burn more.

Brit’s 6 Tricks

  1. Stand up at your desk instead of sitting.  Standing burns about 50 percent more calories than sitting.  Standing at your desk for 30 minutes will burn about 72 calories (2X the amount burned while sitting).  Standing instead of sitting for 30 minutes = 36 calories
  2. Learn to Laugh.  15 minutes of laughter = 20 calories
  3. Take the stairs instead of the elevator.  Climbing two flights of stairs, three times per day = 30 calories
  4. Dance in the mirror.  Dancing is a fun, self-confidence boosting calorie blaster.  So twerk a little something while getting dressed for work in the morning 🙂  Dancing for 10 minutes = 58 calories
  5. Stretch in front of the TV.  Doesn’t matter if you’re enjoying Scandal or the Bachelor, be sure to stretch instead of sit on the couch.  8-10 minutes of stretching = 31 calories
  6. Choose the parking spot farthest from your building entrance.  Walking for an extra 5 minutes = 25 calories

 Total = 200 additional calories burned! 

burn more calories

 

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Lose the Pooch: New Workout to Sculpt Lower Abs

Attachment-1 (1)

Alright, you guys asked for it so here it is, another Lose the Pooch Workout.  In case you missed the last one, you can CLICK HERE check it out.   Now, before I get started, you should know that the abs, or rectus abdominus, is actually all ONE muscle group that forms an “8-pack.”  So you can’t really work your lower abs without working your upper abs (and vise versa).

However, there are some exercises that really target the lower region of the abdominals.  I  selected a few of my favorites and effectively sequenced them to create the GRIT by Brit Lose the Pooch Workout.  For best results, complete this workout 2-3 times per week for 4 weeks.  Also, be sure monitor your diet by avoiding foods and habits that cause bloating (i.e. too much sodium and lack of water consumption).

Tighten that Tummy!  xoxo, Brit

 

Instructional Photos

Boat Pose

Boat Pose (with knees bent, you can straighten your legs to increase intensity)
Boat Pose (with knees bent, you can straighten your legs to increase intensity)

 

Single Leg Lowers

single leg lowers with crunch
Single Leg Lowers with Upper Body Crunch

 

Plank Knee Pulls w/ Toe Slide

Plank knee tuck with toes slide - place a towel under your toes and do these on a smooth, hard floor.
Plank knee tuck with toes slide – place a towel under your toes and do these on a smooth, hard floor.

 

Hanging Knee Pulls

Hanging Knee Raise - You can straighten you leg for fully extended leg raises to increase intensity  (Source: Women's Health Magazine)
Hanging Knee Raise – You can straighten you leg for fully extended leg raises to increase intensity
(Source: Women’s Health Magazine)
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Fibroid Removal Surgery: Real Talk About Myomectomy

Hey Gang!  So in case you’ve noticed I haven’t been posting many gym #selfies lately.  It’s not because I’m being lazy and skipping the gym, rather I recently had fibroid removal surgery (myomectomy) and have been out of commission.  I had no intention of writing a blog post about this experience, but I’ve encountered so many women that struggle with fibroids that I feel compelled to share my story.  Now don’t fret, this is a story of a success and hope, not of negatively and fear.  So let me start from the beginning…

Source: www.ivfplano.com

I’m very active young woman, 29 years old with no history of any medical problems. However, like a year and a half ago my periods started getting really heavy to the point that they were inconveniencing me at work and making it difficult to get through the day.  I thought it was just due to my body changing with age and because I had stopped taking birth control. A few months later I mentioned my symptoms to my OBGYN during my annual exam and she responded that my heavy menstruation could be due to fibroids.  I was like, huh?  Surely enough during my exam she did feel some lumps on my uterus so she instructed me to a have an ultrasound, during which my fibroids were confirmed.  At this point, I totally freaked out.  A million questions ran through my mind like –  “Can I still get pregnant?” “Do I have cancer?” “Is this because of my diet or lifestyle?” “Do I need surgery?” “If so, what kind of surgery?”

Fortunately, my doctor was very thorough and walked me through the severity (or lack of severity) of the situation and explained that fibroids are benign tumors very common among women of child-bearing age and in most cases can go left untreated if they are not causing symptoms.  However, mine were causing symptoms and were fairly large (ranged from 2cm to 7cm) so she highly recommended that I have them removed if I planned to become pregnant in the future.

“Okay,” I thought to my self, “So I know I need to have surgery, the questions now are: When?  And how I will have the operation?”  This is where my GRIT by Brit hardcore research mode kicked in.  During my investigation, I learned 3 key facts that changed my world for the better:

  1. You are  NOT alone – up to 80% of women experience fibroids before the age of 50.  So don’t freakout.  You’re not critically ill or cursed.  As long as you treat your fibroids appropriately, you are likely to be well.  Also, the presence of uterine fibroids is mostly genetic.  So if you your mom had them (mine did) you will likely have them too.  Also, some studies show that high consumption of alcohol and red meat are likely to lead to fibroids, but this hasn’t been scientifically proven.
  2. You do NOT need a hysterectomy – If you have several fibroids and ovarian cysts you may think that a complete hysterectomy (removal of your entire uterus and ovaries) is your only option.  This is not true!  For many older women in their later 40’s and 50’s this is the best option because they are not likely to bear children.  But if you are in your 20’s or 30’s, you can opt for a myomectomy to remove your fibroids and preserve your fertility.  For some women who have really small fibroids that are not growing rapidly, birth control is an effective treatment to mitigate heavy bleeding and no surgery at all is needed.
  3. You do NOT need to get a giant C-section scar – So many of you, like me, are very active wellness-minded young adults who cringe at the thought of being cut open and laid up on the couch in agonizing recovery for several weeks.  Fortunately, there are several non-surgery options and minimally invasive surgery options (e.g. laparoscopic myomectomy, DaVinci Robot myomectomy, high intensity focused ultrasound- HIFU)
Leaving the hospital just after my fibroid removal surgery 1/22/14

Personally, I decided to go with the laparoscopic myomectomy to treat my fibroids.   I really wanted to do HIFU, but it’s still in the clinical trial phase and radiologists will not let women who wish to become pregnant undergo the procedure – so HIFU got ruled out.

I had surgery on Jan. 22, 2014 at Brigham and Women’s Hospital with Dr. Jon Einarsson.   It was a day surgery and the procedure itself took about 3 hours.  I checked in the hospital at 8:30am and went home around 3pm.  Here’s a pic of me leaving the hospital (in some pain but still cracking a smile for the camera).

Below is a photo of my uterus before and after my surgery.  As you can see up top, the fibroids were making my uterus much larger than needed and taking up way too much space in my belly.  I also had an ovarian cyst which you can see on the bottom left corner of the top photo. On the bottom you can see my uterus now, without the fibroids and without the cyst.  So much more space! There’s some stitches and internal gauze that will dissolve over time.

Brit’s Uterus before and after the Laparoscopic Myomectomy – fibroids and ovarian cysts removed!

Here’s a photo of my incisions.  I’ve gotta be honest, I was really concerned about having a giant scar on my belly – who wants that?  I was so relieved to learn that I could have my myomectomy surgery done laparoscopically (even though lots of gynecologists told me I couldn’t…hmmmm).  As you can see, there are just 2 small incisions on the left side of my abdomen (each only 1 centimeter) and then there’s an incision in my belly button.  So, 3 incisions altogether.  Each incision is covered with a dermaglue that peels off in like 2-3 weeks.  Not bad huh?

Brit’s incisions from Laparoscopic Myomectomy by Dr. Jon Einarsson

Today, I’m grateful to report that I am 3 and a half weeks post surgery, have ZERO fibroids or ovarian cysts, a fully functioning uterus and ovaries and I feel AWESOME!  The laparsocipic surgery has significantly less recovery time and uterine scarring than the open myometocty, which is puts me in better shape for when I get pregnant in the future.  I’ll return to work full-time this week with zero restrictions.  Last week I’ve even starting working out again!  Also, my scars are tiny and healing very well.  I have minimal swelling in my abdomen but my pelvis region is still a bit tender.  I also have some bruising around my groin and on my upper thighs which will last for another month – that’s the worst of it.  Overall, I feel so blessed for the abilities of modern surgery and for my amazing surgeon, Dr. Einarsson. 

I just wanted to share my experience with you guys so that hopefully it can be a story of encouragement for anyone going through the same thing.  If you have ANY questions at all feel free to post a comment below.   Also, if you have had experience with fibroids, please share your story with us!  Let’s support each other 🙂

Be a Well Woman!  xoxo, Brit

Look at me now! Feeling healthy, fibroid free, and ready to hit the gym 🙂
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New Balance #FreshFoam Running Sneakers Product Review

#GRITbyBrit representin' at the #FreshFoamDallas Launch Party!
#GRITbyBrit representin’ at the #FreshFoamDallas Launch Party!

Last week I approached by New Balance to be one of the first to review their newest running shoe, Fresh Foam 980.  Now most of my reviews on GRIT by Brit are unsolicited – I just review places and products that generally intrigue me.  However, since New Balance is a legit brand, I was quite flattered that they valued my opinion so I happily agreed to test these bad boys.

Fresh Foam Collection for Women (Men's available too obviously)
Fresh Foam Collection for Women (Men’s available too obviously)

I know I should start off by providing feedback on the shoe’s comfort, foot support, design quality,  etc., but in true GRIT by Brit fashion, I must first comment on the style.  When my sneakers arrived in the mail, I was pumped to discover their boldness and brightness.   I LOVE NEON and there’s lots of neon!  Also, the soles are colored.  I hate white soles on sneakers because they always get dirty which isn’t cute.

#FreshFoamDallas Launch Party
#FreshFoamDallas Launch Party

After receiving the sneakers, I co-hosting a #FreshFaom launch party and 5K Fun Run at Luke’s Locker sporting goods store in Dallas along with some local running coaches and representatives from New Balance corporate headquarters.  Everyone was super nice, fun and had lots of GRIT!

So now let me shed some light on the running experience…  While I am a self-proclaimed “group fitness junkie” I’m not really a “runner.”  I mean, I enjoy 2-4 miles every now and then when the weather is nice but I don’t have excellent running form nor do I own real running shoes.

The run was AWESOME.  First, I was personally proud to keep up with all of these hardcore runners.  Second, I was shocked by the comfort of my running experience.  I usually run in my Nike cross training shoes that I wear to teach kickboxing.  Let me tell you, running in shoes specifically designed for running makes a HUGE difference.  My run was bouncy and felt like it was minimizing the impact on the knees.  After tearing my ACL in college and having reconstructive surgery, I’m really careful about putting to much impact on my knees.  Overall, I’m not 100% sure if my pleasant running experience should be completely credited to New Balance Fresh Foam or to just having real running shoes.  Either way, it was a good experience and definitely enticed me to run more frequently (in running shoes that is).

After our run, we celebrated with ice cold beers, yummy snacks and laughs.  As icing on the cake, I met a fellow Dallas food/fitness Blogger!  Be sure to follow Stephanie at Food and Fitness 4 Real.

Me and Stephanie from @FoodFit4Real
Me and Stephanie, author of  @FoodFit4Real

Overall, I can’t honestly say whether or not the New Balance Fresh Foam sneakers are a superior running shoe.  But I can say that they are, in fact, designed for running and if you aren’t use to wearing running shoes these are great first pair to purchase for yourself.

Happy Running!  xoxo, Brit

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Valentine’s Day Giveaway + Love Yourself Legs and Booty Workout

love-yourself

Hello lovely guys and gals!  I personally wanted to wish you all a wonderful Valentine’s Day and week full of love and joy.  Hopefully you have a special someone in your life, but if not, know that I LOVE YOU exceedingly and abundantly!

To show my love, I’ve partnered with Socialite Pink Jewelry for a special V-Day necklace give away.  Just copy the picture BELOW, post to your Facebook page, and tag Socialite Pink + 4 friends.  After doing so, you’ll be entered to win the lovely necklace below.

Brit by Grit Posting

But that’s not all.  I’ve also been intrigued (yet kinda grossed out) by all of the #Belfies I’ve been seeing on Insta which has motivated me to make a Love Yourself Legs and Booty Workout just in time for Valentine’s Day 😉  The workout is a great warm up or finale to 30 minutes of cardio training.  It goes like this…

  • Plie’ Squats – 25

  • Regular Squats – 25

  • Squat Jumps – 12

  • Wall Sit – 45 seconds

  • Single Leg Step Back Lunges – 20 Right, 20 Left

  • Single Leg Side Step Lunges – 20 Right, 20 Left

  • Regular Squats – 50

Have a wonderful week with filled hugs and kisses.  

xoxo, Brit

 

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Dawn Beats Dusk: Trade your late night snack for a hearty breakfast

dawnbeatsdusk Hey guys!  I hope you are enjoying your weekend and looking forward to a wonderful week ahead.  As you plan for your weekly grind, I just wanted to share a little nutritional nugget of wisdom.  Now, you guys know that I firmly believe getting an early start to the day.  That’s right, 5:30 am wake up call!  There are numerous wellness benefits of being an “early bird” – get up and get that worm!  Not only does waking up early help your productivity, but doing so also entices you to eat breakfast which gets your metabolism going.

When it comes to weight-management, studies show, it’s not just HOW MUCH you eat but WHEN you eat that affects your weight.  Long story short, here’s why you should eat your BIG meals EARLY in the day 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

That said, you’re probably now asking, “How can I consume calories earlier in the day instead of later?”  Well, search no further.  I put together this list of 5 Tips to Eat Breakfast Like a King and Dinner Like a Beggar.  Check it out 🙂

  1. Consume at least 400 calories for breakfast

  2. Eat protein at breakfast and lunch

  3. Have a hi-fiber snack before and after lunch

  4. Don’t eat after 8:00 pm

  5. Go to bed early!

Show me your GRIT! xoxo, Brit

show me your GRIT

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