GRIT By Brit – Page 30 – A blog by Brit Rettig Wold, CEO of GRIT Fitness

September Shape Up: Blake’s Week 1 Progress Report

September 10, 2013 3 Comments

Blake has completed her first week of my September Shape Up plan! In case you missed last week’s post providing an overview of the plan, CLICK HERE to catch up! Blake is my rock-star lawyer and fit friend who has decided to take the challenge head on! She’s living proof that it’s possible to make time for you health and fitness despite a tough work schedule and lots of travel. She’s gotten some inspiring results in her first week. Below is a summary of her progress. You can get more details on her blog http://www.binanutshell.com/

Blake looking STUNNING at a wedding in North Carolina last weekend!

Blake’s Week 1 Progress Report (in her own words)

I’m feeling a little zippier and giving up dinner has been way less difficult than I anticipated. At the beginning of the challenge I weighed in at 168.0 and when I stepped on the scale this morning I was at 165.9. That’s a loss of 2.1 pounds!

Surprisingly for the most part kicking my diet into gear may have been the easiest of Brit’s tasks. I swapped three dinners for smoothies, not the suggested 4 but I didn’t have dinner on Sunday night because of a late lunch, so I would actually consider this a win! I did realize that I am grossly unprepared for smoothies. I used to tend to stay away from them, but I have really enjoyed them over the last week. The definite downfall of my eating this week was the wedding I attended on Saturday night – I am definitely not perfect, but I got back on track on Sunday. I’ve been focused on swapping out my usual afternoon Sprite Zero for water and have found myself keeping a glass on my desk regularly. This is always a challenge of mine and I am pleased with my progress thus far.

I am a little disappointed with my athletic endeavors last week but it has been really tough with a steady slate of early morning, lunch and dinner meetings last week.

Blake’s Weekly Workout Run Down

Tuesday: Missed out on a workout because I flew in on Tuesday morning and had a late meeting Tuesday evening.
Wednesday: Flywheel and lifting 80 pound bags of grout around in my garage (long story)
Thursday: Fab Arms and Core
Friday: 10 minute HIIT Circuit
Saturday: In North Carolina for a wedding – lots of walking and dancing (does this count as a workout?)
Sunday: Rest Day

Blake’s Goals for this upcoming week

Focus on my workouts!
Continue to focus on drinking water
Play with more smoothie recipes! I welcome recommendations! Tweet me @BlakeSachs

Brit’s Tips – My Advice for Blake:

You are off to a good start so keep the momentum going! More cardio ma’am – strength training is great for building lean muscle mass and boosting your metabolism, but to really drop pounds and increase lung capacity, you’ve got to log those cardio hours. Also, EXCELLENT job with the smoothie substitutions. I personally find this to be the most difficult part of the plan because I love big dinners. Keep this habit going and you are sure to continue seeing results. Last, but definitely not least, just focus on small improvements every day. The “Big Bang” approach to fitness and weight management will just make you crash and burn, so keep up the consistent steady progress. WAY TO GO! Lots of luv, Brit

Home Workouts

GRIT by Brit BOOT CAMP Workout

September 10, 2013 6 Comments

Welcome to my Boot Camp - drop and give me 50! — Welcome to my Boot Camp – drop and give me 50!

Happy “Keep-it-Tight Tuesday!” Last Sunday, I survived a triple header teaching 3 classes in 1 day = Boot camp, TurboKick and Indoor Cycling. My legs are on fire today which tells me that the workouts were effective. I’m especially proud of the boot camp workout I designed, so I wanted to share it with you guys! It’s a hardcore, 1 hour workout. To complete it, you will need 2 medium dumbbells (about 8 pounds each) and a step/low bench. Most of the exercises are complex movements, which means you work 2 major muscle groups at the same time – super efficient. Also, there are various cardio intervals included in each working set. Finally, I tacked on 5 minutes of ab work at the finale!

Be sure to stretch and drink plenty of water after the workout to prevent sore muscles. Enjoy and let me know how it goes! Lots of luv, Brit

Cardio, Home Workouts

Dallas Cowboys Cheerleaders Football Field Workout

September 9, 2013 No Comments

How bout dem COWBOYS?! I’m starting my week on super positive note by celebrating a big (yet ugly) Dallas Cowboys victory over the New York Giants. 1-0 is a great start to the season! While watching the game last night, I had the idea to create a workout that would help me get a body like a Dallas Cowboys Cheerleader (DCC)… Personally, I know several of the DCC ladies and let me tell you what, they work their booties off! I’m talking boot camps, hours of practices, strength training, hard-core dance rehearsals – it’s no joke. So, in the spirit of football season and in acknowledgment of the awesome bodies of the Dallas Cowboys Cheerleaders – here’s boot camp style football field workout just a for you! No equipment is needed. The entire workout should take you about 45 minutes and expect to burn 600 calories. Enjoy and GOOOOOOOO COWBOYS! Lots of luv, Brit

Inspiration & Motivation, Just for Fun

How to Handle Post-Workout Muscle Soreness

September 5, 2013 9 Comments

I hope your answer to this question is, “AWESOME!” While that may be true in the short-term, the day after a tough workout can often be pretty painful – muscle soreness anyone? Sore, achy muscles are a natural part of getting stronger, leaner and fitter. When we life heavy weights or take on a new workout regimen, we get micro tears in our muscles. Now don’t worry, these tears are actually beneficial because they force our muscles to rebuild, which burns a lot of calories and increases lean muscles mass. On the downside, we also feel the aches and pains – not so fun.

The good news is that you can effectively prevent and manage muscles soreness so that you don’t find yourself on the sidelines. Here are some of my “tried and true” tips for keeping the pain at bay:

Keep Moving – Contrary to popular belief, the worse thing you can do is be still. When we stop moving altogether, our muscles build up lactic acid and get stiff. Even though you may feel sore after a booty-kickin’ workout, try to do some light cardio the next day to keep blood flowing and prevent stiffness.
Eat Bananas – Bananas are full of potassium which prevents muscle soreness and cramping. Eating 1 banana post-workout will help prevent aches and pains.
Stretch – When muscles are repairing, they contract. Make sure to stretch and lengthen your muscles often. Fitness experts recommend at least 2 days per week of stretching. Remember to do dynamic stretching (stretching while moving/light stretching) before your workouts and static stretching (stretching while being still/deep stretching) ONLY after your workout. You should NEVER do static/deep stretching before a workout because your muscles are not warmed up and you’re likely over-strain your tendons or pull a muscle.
Stay Hydrated – Sufficient hydration is the magic answer to almost all body issues. Your body needs a lot of water to refuel after a tough workout so make sure your are giving it an adequate supply. Muscle pain is often a result of dehydration.
Ice & Ibuprofen – As a former college basketball player, Ice & Ibuprofen was my ultimate remedy after tough games. If you experience inflammation after working out, place an ice pack the swollen area and take some Ibuprofen. Remember, swelling is often a sign of overexertion or injury, so you may want to take it easier next time or consult with your physician if you experience continuous swelling.

Hope this tips are helpful. Now go get your workout on! Lots of Luv, Brit

Inspiration & Motivation

September Shape Up: Take the Challenge with Blake!

September 3, 2013 6 Comments

September Shape Up

Happy September everyone! Less than 20 days of Summer left (bittersweet). On a positive note, I’m welcoming Fall with a September Shape Up Challenge! My friend, Blake (pictured below) has decided to lead the charge by taking the challenge publicly on GRIT by Brit. Each week, she will share her progress with us, the good days, the bad days and everything in-between. Blake and I went to Cornell together and now live in Dallas, TX. Like me, she’s also has a long weight-management journey. She describes her weight loss history as “one giant yo-yo.” She’s weighed as much at 200 pounds and as little as 135 – currently she’s somewhere in the middle. Hopefully, the September Shape Up Challenge will help her (and you) establish consistent, healthy habits that are sustainable and effective for a maintaining your target weight.

In terms of exercise, Blake usually tries work out at least 3 -5 days a week usually in the form of 2-3 Flywheel classes. Over the next month, she’s hoping to supplement with some weights/cross-training. Of course I’ve got a few resistance/weight training workouts in mind 🙂

Blake after completing a Half Marathon in Dallas last month

Here are the details for the September Shape Up Plan:

Consume no more than 1,400 calories per day. When trying to drop a few pounds, you MUST burn more calories than you consume. Don’t let all of your hard work in the gym go to waste by overeating. I suggest using My Fitness Pal calorie counter app to track your food consumption.
Substitute a smoothie for dinner on days with lower intensity workouts. This will help ensure that you are managing your calorie intake. For smoothie ideas, try one of these LO sugar HI Protein recipes or one of my favorite Dr.OZ Smoothies.
Stay hydrated throughout the challenge. With all of the exercise, you must drink plenty of water. I recommend at least 2 liters per day.
Strength/resistance training must be done at least 2X per week. Here are some strength training routines that you can pick and choose from. Just select 1 on your strength training days – all you need are 2 medium/heavy dumbbells: Super Sweaty Dumbbell Circuit ; 10 Minute HIIT Workout ; Gritty HIIT Circuit ; Amazing Arms ; Bye Bye Jiggly Thighs, Tummy, Thighs & Booty Oh My! ; Fab Arms & Core ; Flex & Pump ; Dumbbell Mash Up ; Farewell Flabby Arms (FYI – there are several other weight routines to choose from under the “Workouts” section of my blog menu)
1 hour cardio 4X per week. Really push yourself during these calorie blasting sweat sessions. I recommend Spinning, Kickboxing, Running/ Jogging or intensity intervals on the Elliptical.
Introduce power yoga in to your fitness regimen. Power yoga is a great way to both stretch and strength train. Since Blake doesn’t usually do yoga, it will also be a good way to “shock” her body and add some muscle confusion. Also, it will help stretch sore muscles after strength training. If you live in Dallas, I recommend Karmany Yoga with Amy or American Power Yoga with Julie or Sage. If you live in NYC, I recommend Yoga to the People Midtown on 38th Street – Hot Vinyasa.

Hopefully Blake’s journey inspires yours. Be sure to check back next week to see her progress update and photos! You can also follow Blake’s journey on her blog www.binanutshell.com or on Twitter @blakesachs. Wish her luck – GO BLAKE!

Workout Reviews & Ratings

VixenWorkout Review #VixenArmy #Twerk Society

September 1, 2013 1 Comment

Me and the #VixenArmy after class in Miami last week! — #VixenArmy after class in Miami last week! (I’m on the right in the sports bra – hehe)

Last week I traveled to Miami for work and while I was there I had the awesome opportunity to check out Vixen Workout. I’ve been hearing about this sexy sweat session that’s selling out classes of over 100 women every night, Obviously, I had to check it out.

First off, the class is held in a Miami dance studio. When I walked through the door, the instructor greeted me wearing a tank top with “Twerk Society” written across her chest (see below). Then I walked into the back studio and the girls were wearing platform heels and spandex pants – lookin’ like true “Video Vixens.” I was like…alright then. The studio was dark lit only by colored lights and a disco ball. I’m not gonna lie, at this point I was little intimidated.

Fortunately, the music started blasting, the lights got even lower and then it was ON! The instructor was a ball of energy shouting commands like “Pop” “Shake” “Grind.” I was caught a little off guard as that was totally different from what I shout during my kickboxing and spinning classes. Overall, the vibe was very fun and I loved that every girl in the class seemed to get “lost” for 1 hour and exude an abundance of self-assurance. There was one point when I was truly convinced, I was in a Beyonce video. As a woman, I must say, it was quite empowering. I could go on and on about this class, but here are a few facts in case your wanna check it out for your self…

Some iPhone pics I snapped during my 1st Vixen Workout in Miami!

GRIT by Brit Vixen Workout Review

Workout Type: Sexy Dance Cardio, for women only ages 18+
Duration: 60 Minutes
Calorie Burn: 350-500
Price: Very affordable, only $12 per class
Location: Miami and a few classes have started in NYC
Intensity: Moderate (like an intermediate/advanced Zumba class)
Choreography: Moderately complex. Not too difficult. Lots of “adult” moves (i.e. twerkin’, booty poppin’, droppin’ it low). There are only 5-6 moves per song, so it’s easy to pick up the combinations. Each class consists of a warm up, about 8 working tracks and then a “booty-shakin’ finale.”
Music: Mostly dirty south hip hop and lots of Beyonce! Think Rick Ross, Young Jeezy, Drake, Rihanna, etc.
Vibe: CRUNK. This class reminds me a lot of my friend Sadie’s 305 Fitness in NYC. The difference is that Vixen Workout has more hip hop music and the moves are much sexier. I actually felt very sexy during the workout – it was a super confidence booster!
Fun Factor: Through the roof! This is honestly the most fun I’ve had while working out in a very long time. As you guys know, I do NOT consider myself a dancer. I have a very athletic build and often feel out of my element in dance classes. But, the low lights and club-like atmosphere made it easy for me to let loose.

Check out this awesome video to learn a little more about Vixen Workout. Vixen Workout by Janet Jones from Vixen Workout on Vimeo. I really loved the class – I think you will too. It get’s the “GRIT by Brit” stamp of approval.

At the end of the day, sexiness is all about CONFIDENCE! Release your inner vixen. Lots of luv, Brit

vixen workout 2 — The #VixenArmy having a blast during class!

Home Workouts

Labor Day Leg Workout

September 1, 2013 3 Comments

Hope you guys are having a wonderful holiday weekend – I certainly am. Unfortunately, lots of my favorite fitness classes are cancelled on Labor Day, so I’ll have to workout on my own. I plan to wake up early and go for a nice a 3-5 mile jog then do this leg workout I designed. If you wanna sculpt sexy legs on Labor Day, here’s your formula. The circuit should take about 7 minutes to complete and I recommend you repeat it 3 times. Overall, you can expect to burn about 150-200 calories and feel a nice burn throughout your thighs, glutes and calves. Try it for yourself and let me know how your legs feel after. Happy Labor Day & lots of luv, Brit 🙂

Cardio, Home Workouts, Total Body

Puppy/Dog Friendly Park Workout

August 26, 2013 2 Comments

So… 2 of my best friends have recently gotten puppies and I’m obsessed with them. One of the puppies, Hank (chocolate lab pictured above) is especially sporty. The first time we met we worked out together. It was awesome. Hank’s mom is a Cross Fit superstar (thus the Again Faster equipment and dumbbells in the photos). However, it’s hard to regularly attend CrossFit or fitness classes if you want to spend time with your dog. Since I figured many of you may have dogs yourself, I decided to create a “dog/puppy friendly” outdoor workout. This way you and your dog can work out together and stay in shape while strengthening your bond 🙂 Even if you don’t have a dog, this is a great workout to try on a nice summer day. Enjoy! Lots of luv, Brit

grit by brit dog workout — Me and Hank workin’ out back in April this year!

Yay for "fit" puppies! — Yay for “fit” puppies!

Cardio, Home Workouts

Jammin’ Cardio Playlist – Wake Up and Workout!

August 25, 2013 No Comments

I’ve been teaching spinning for 3 months now and I absolutely love it. Picking out songs and making my ride playlist is so fun – it’s always a party up in my class! I’m especially proud of the playlist I’m jammin’ to right now, so I wanted to share it with you guys. I even included some activity ideas to spice up your cardio workout. You can use this playlist and do the activities on pretty much any piece of cardio equipment – doesn’t have to be a bike.

Also, I highly encourage you to get this playlist going and workout in the morning – I’m a huge fan of AM workouts. I find that they set a positive tone for my day and keep me accountable. Anything can happen in the evening (i.e. working late, feeling tired, dinner plans, etc.) so morning workouts are more certain. Also, some studies show that morning workouts are better for weight loss. They claim that working first thing in the morning, before eating breakfast, forces us to burn more fat since there is no food in our stomachs to use as fuel. Try it yourself and see what you think – enjoy your sweat session! Lots of luv, Brit

Just for Fun

Healthy Way to Lose 10 Pounds in 2 Weeks

August 25, 2013 8 Comments

So if you’re like me, you LOVE to workout but you also LOVE to eat. I have to admit, I’m a fat kid at heart. Luckily I’ve learned to love healthy food and control my portions (for the most part). However, there are times that I get a little side tracked and don’t monitor my calorie intake the way I should. All of sudden I begin to notice that my favorite skinny jeans are barely zipping up and that’s my reality check that I need to refocus. I put this 2 week plan together about a year ago – it’s an oldie but a goodie. It helps me when I need to regroup my wellness regimen and drop a few pounds. I love that every “rule” is a healthy action that actually does my body good! Try it for yourself and let me know how it goes! You can definitely expect to shed some weight, of course results will vary based on your body composition and your overall calorie intake. Good luck – lots of luv, Brit

For the next 14 days, do the following 5 things each day…