Leaning in Sheryl Sandberg Style: Up close w/ Facebook COO and other Wonder Women

picstitch (22)Word on the street is Sheryl Sandberg, Chief Operating Officer of Facebook, is positioning herself to run for US political office which is why she’s investing so much time and energy in promoting her new book, Lean In.  I don’t really care what her intentions are.  I just know that after I read the book and heard her speak this weekend, I felt re-energized and ready to CRUSH it.  I like Sheryl and the “Lean In” message because, to me, it’s a modern day, sexy, non-butch feminist movement.  I’m a “girly” girl, but I’m also feisty, aggressive and have lots of GRIT (aka GRIT by Brit).  The way Sheryl describes a feminist allows me to be ME 🙂

Sheryl Sandberg Lean InI graduated from Harvard Business School in 2010, so last weekend 2 of my best friends/classmates and I went back to Boston for the Women’s 50 (#W50) Summit.  W50 celebrated 50 years since women were admitted to HBS.  We had a rockstar list of key note guest speakers including Anne Moore,  Karen Gordon Mills and Frances Frei.  But in addition to these high-profile guests,  I learned SO MUCH from my fellow HBS women alumni who simply shared their personal stories.  I left the weekend feeling like…

“I got this. I’m gonna be okay.  It’s all good. The world is MINE.”

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I also feel a duty to share the Top 5 Life Lessons I learned over the past 3 days.  I hope these nuggets of wisdom impact you as much as they’ve positively impacted me.

  1. Life is about “juggling” not “balancing” priorities.  If we try to be “balanced” we’ll always be disappointed.  It’s not that easy.  Better yet, think of life as juggling and the only way to get good at it is to practice.  In life, we are juggling several balls (i.e. priorities) , family, career, friends, hobbies.  Some balls bounce if you drop them (i.e. career) but others don’t (i.e.family.)  When juggling, the ball that requires the most attention at a point in time is the one that’s falling – Howard Stevenson
  2. Dare to be bad.  This doesn’t mean we should act like 16 year old rebellious teenagers.  It means that in order to be GREAT at some things, we have to have the courage and wisdom to be BAD at somethings (i.e. Wal-Mart is not GREAT at customer service).  If we try to be good at everthing, all we achieve is perfect mediocrity.  The road to mediocrity is paved with good intentions.  But daring to be BAD is pathway to greatness. – Francies Frei
  3. Attribute your successes to your OWN talents and skills.  This is a key point that Sheryl hammered home which rings especially true for women.  While luck, the help of others and hard work play a large role in our achievements, we also have to acknowledge that we are pretty freakin’ talented.  Men do this much more than women.  But ladies, we need to start giving ourselves some credit when we knock it out of the park.  Like I always say, “Show some Swagger”
  4. Leaders adapt and pressure is a privilege.  We should be excited about the challenges in our lives and face them head on, with confidence.  – Ann Moore
  5. The most important decision in our lifetime is who we choose to marry.  Frances Frei says, “Plan A, marry the person who energizes you and inspires you to be a better person.  Plan B is to surround yourself with a team of people who do the same.”  No matter who I spoke with this weekend, a key theme I heard is that a happy, supportive spouse played a critical role in each woman’s livelihood,  career success and family health.  Many of the husbands described were willing to help do the laundry and take care of the kids so that these high-achieving women didn’t have to “lean back” from their own careers. – Sheryl Sandberg

Now go CRUSH this week #GRIT

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Studio Review: Uplift Studios NYC – Get UPLIFTED!

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Last weekend I discovered yet another NYC fitness gem, Uplift Studios!  It’s a women’s only gym that provides personal training and group fitness classes (no standard gym equipment to workout on your own).  Long story short, it’s a smaller, higher-end version of  Lucille Roberts or Lady of America.  While scoping out the scene, I took a Cardio group fitness class.  Overall, I was VERY pleased with my experience.  Here’s the low down…

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The vibe of the studio is VERY welcoming and peaceful.  Boutique fitness studios in NYC can often be snobby, which makes me feel super uncomfortable.  This certainly was not the case at Uplift.  I was greeted with a HUGE smile from the front desk staff and received several compliments on my Nike Pro leggings 😉  Also, the group fitness class instructor, Steph, went out of her way to introduce herself to me and push me individually during the class.

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Now, this studio is NOT for you if you like to workout on your own with no guidance or if you want to engage in some hard-core competition.  On the other hand, the studio is GREAT for ladies who are new to working out.  There’s no anxiety about being the “worst person in the class” or men watching you exercise.  As you can see in the pictures above, the studio tries to generate a very “uplifting” group atmosphere.  Cardio dance parties and encouraging, intimate group fitness classes are the core of the studio.  The fitness classroom is very small and can only hold about 15 people.  Also, the personal training is great if you’re getting ready for a big event, like a wedding! Training sessions are private and the trainers seem really patient. picstitch(25)

Last but not least, the studio itself is very nice, clean, modern and well-kept.  GREEN is key color and luckily that day I had green nail polish, so I fit right in 😉  Showers, hair dryers and free lockers are also available.  In regards to cost, Uplift classes are on the high-end (market rate for boutique fitness studios in NYC).  Expect to pay $32 per 1-hour class.

Ultimate Verdict:  I personally, won’t be going back because I’m very value conscious.  For $32 dollars I would rather go to SoulCycle, CrossFit or Barry’s Boot Camp because the atmosphere and culture are more intense.  However, I’m a really competitive person and realize that many people don’t share my fitness preferences.  Nonetheless, I highly recommend my GRIT Girls to try out Uplift, especially if you typically only do Pilates/Yoga workouts and want to explore new cardio and strength training classes.  Get “Uplifted” – enjoy!

Lots of luv,

Brit

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BeachBody #OperationTahiti

Brandon Gayle #OperationTahiti

Meet my friend and former business school classmate, Brandon!  During a Twitter convo last week, I learned that he’s about to go on an amazing vacation to Tahiti on April 16th!

Since, I LOVE “beach ready” workouts AND many of my male followers have been requesting some “dude focused” plans, I thought this was perfect timing for my 1st official “get right for the summer” workout plan #OperationTahiti.  

Brandon’s #OperationTahiti Goals

  • Add 7 lbs of muscle and get back to 170 lbs (currently at 163 lbs)

  • Get back to an 8 pack and tight core

  • Tighten upper body (chest and arms) definition

  • Restore base of strength in shoulders, back, groin, quads, hamstrings & calves

  • Improve cardio endurance (not my favorite thing in the world)

Brandon’s GRIT by Brit Workout Schedule

Operation Tahiti

A few things to note about Brandon’s workout schedule…

  • This is ~2 week workout and diet plan which requires training 2 days on and 1 day off, alternating.
  • All of the cardio workouts are in red text, strength is in blue text and abs are in gray text
  • I tried to incorporate 3 days of cardio each week
  • I want Brandon to lift as HEAVY as POSSIBLE during his strength workouts
  • Here are links to detailed GRIT by Brit workouts included in his schedule:

Now, we all know you can’t out exercise a bad diet, so here’s Brandon’s diet change ups to go along with his workout schedule…

Brandon’s Diet Change Ups

Stayed tuned for Brandon’s progress report and “after” pics!  I’m sure he’s gonna kill it!  #OperationTahiti – Leggoo!

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It’s not over…

2 stronger GRIT by Brit

Hope you guys had a very happy Easter weekend.  What a wonderful holiday – I’m always encouraged after Easter because it reminds me that ALL things are possible with God.  If death can be conquered, then I know I can certainly conquer my goals or any obstacles in my life.  

As I was sitting here in my room preparing for my work week and planning the workouts I want to post, I had an urge to change it up and to just share some good old-fashion encouragement with you instead.  It that alright?

So here it goes…

Be encouraged this week!  You may feel like giving up, you may feel hopeless, you may feel like you’ve been working your butt off and nothing is paying off.  But guess what?  It’s not over for you or for me.  We got gotta hang in there and keep pushing!   We are closer than we think we are.  Be strong this week.  Work harder than you’ve ever worked before.  Be more kind and more forgiving to others than you’ve ever been before.  Today is a new day and you are almost there.  Be ENCOURAGED and NEVER EVER QUIT.  You got this! You’re stronger than you think you are #GRIT

Lots of luv,

Brit

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Melt the Muffin Top: Complete workout for your CORE

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Alright y’all.  Summer time is quickly approaching.  While I’ve learned to love my “love handles” and opt for high-waist pants rather than low-rise ones, I still feel a need to address the much dreaded “muffin top.”  Now, we all come in different shapes and sizes and we should embrace our natural curves.  However, excess belly fat and fat storage around the hips is neither HEALTHY nor SEXY.  Belly fat, which is called visceral or intra-abdominal fat, is linked to high cholesterol, high insulin, high triglycerides, high blood pressure and other health problems. You can click here to read up on more health risks of excess belly fat.

Below is a workout I designed that will strengthen your core and lower back and also help provide some definition to you lower waist.  For best results, do this workout 3 times per week for 4 weeks along with 30-45 minutes of high intensity cardio intervals.  I’ve also included some pics of me doing the workout this morning to help guide you.  Try it out and let me know how it goes.  Enjoy!  Luv, Brit 🙂

muffin topMelt the Muffin Top

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Packing the (nutrition) PUNCH

Lindsey KrasnaGuest Post by Linsdsay Krasna, GRIT by Brit Registered Dietician

So I was en route to Brit’s weekly NYC Turbo Kickboxing class Sunday morning… adrenaline pumping (burpeeees here I come!)… when I realized, mid-subway ride, that class was cancelled for Spring Break! Ahh man… what’s gal to do? I decided to take this incident as a sign that perhaps instead of kicking butt today, I should savor the opportunity to “rest butt”…… and put my energy into a long overdue nutrition blog post!

I’ve been taking Brit’s Turbo Kickboxing class for a little over a month now, and if I had to pick one thing that keeps me coming back (besides the exceptionally awesome instructor, of course), it would be the efficiency of this workout. Her class is a high-energy hour-long conglomerate of heart-pumping cardio, leg/arm/core-work, and plyometrics… all choreographed to a kick-a** beat. And the best part is, it’s so fun, you don’t even realize how hard you’re working! (That is, until the next day, when you attempt to get out of bed and your aching shoulders and thighs are cursing you). Seriously though, Brit’s class packs the punch (no pun intended… well, maybe it was intended a little bit).

This got me thinking: how could I encourage readers pack their punch, nutritionally?

And Walla! See below for a few strategies and examples of my favorite food combos that will help you get most bang for your “nutritional buck.” Enjoy!

1. FAT + FRUIT effect

apple and peanut butterCombining mono- & poly-unsaturated fats with fruit (and veggies!) actually helps to boost the absorption of fat soluble vitamins found within in the produce, such as Vitamins A, D, E, and K. Not only that, but the addition of the dietary fat gives a thrill to your taste buds that plain fruit or veggies just can’t do for you alone.

Ideas:

1) apple and peanut butter

2) salad with avocado

3) steamed or baked veggies drizzled with olive oil

4) carrots and hummus dip

2. Two halves DO equal a whole

Brown-Rice-and-BeansShout out to my vegetarians! Getting adequate quality protein can be a challenge for non-meat eaters… but not to worry! Herbivores can still easily meet their protein needs by consuming a combination of two complementary proteins.

Ideas:

1) rice and beans

2) pita and hummus

3) cereal and milk. Additionally, for those down with dairy, low-fat Greek yogurt and cottage cheese are A+ sources of high quality protein.

3. Upping the ante w/ IRON

tomato baked chickenWhen iron-rich foods are eaten with acidic/citrus foods, a synergistic effect occurs in which the body more readily absorbs the iron. Just ask Popeye!

Ideas:

1) spinach salad with strawberries

2) OJ with iron-fortified cereal

3) chicken cooked in tomato sauce

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Les Mills GRIT Series – Inside Scoop!

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Many of you have been asking me my thoughts about the new Les Mills GRIT Series.  Well, I finally got the inside scoop!  Last weekend I passed the official 2-day, super high intensity GRIT module training and will soon become certified Les Mills GRIT coach – holler!

GRIT DFW Coaches

(above – me & the 1st GRIT coaches of Dallas/Fort Worth, TX, USA)

What is it?

Long story short, it’s a small group “CrossFit-like” workout inside of big box gyms…

The GRIT series are 30 minutes HIIT training workouts.  There are 3 types of workouts: 1) Cardio 2) Strength 3) Plyo.   GRIT workout sessions will be offered at select clubs in the United States this year, but have been offered in other countries for a few years now. (see pic below of me getting critiqued while teaching the Plyo workout)picstitch(21)

Now, this isn’t just another group fitness format, this a is  fierce, scientifically proven , athletic training workout targeted to people with lots of mental GRIT or to those want to develop more GRIT – a workout after my own heart 🙂  The sessions are capped to about 15-20 participants and they are done in private sections of fitness clubs.  It’s more like group personal training rather than group fitness.

Why is it so special?

Besides the special combination of strength, plyo and cardio training, what makes the workout unique is the choreography, super fit GRIT coaches (like me – wink wink)  and the music – the base in the music tracks will PUMP you up – dubstep anyone?

What benefits can I expect to get?

The workout it designed to really challenge you and improve your athletic abilities (i.e. speed, strength, agility, power).  During our training class, we spent several hours learning the science behind the GRIT method and how the workout increases our anaerobic threshold (below – see pic of us studying hard). Because the workout is so hard, it just flat out makes you tough.  The small team environment is also really encouraging and uplifting.

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How many calories will I burn?

Assuming you give your max effort and really push yourself, I estimate that the average person will burn ~500 calories in a 30 min GRIT class. Pretty darn efficient.  In fact, the workout is so intense that only 2 GRIT workouts per week are recommended.

How much is it going to cost me?

Because this is a special workout there is an additional fee, on top of your monthly club fee.  You get what you pay for!

So what’s the real deal, Brit – YAY or NAY?

To keep things 100% honest, I’m not a huge Les Mills fan.  I think the music is usually outdated and the moves are super corny.  I mean have you done that “super man” side skip in Body Attack?  I seriously left the class when we started doing that.  Different strokes for different folks – but just not my style.

HOWEVER!  GRIT is much different.  For 1 the music is MUCH MUCH MUCH better.  Primarily because there’s no 2010 top 40 tracks.  Instead, it’s mostly hard core hip hop and electronic beats that make you feel fierce and strong!  Also, there’s no corny choreography.  All of the moves are athletic drills and power lifting moves set to the strong base beat of the music.  Last but not least, the workout is freaking hard!  You guys know I’m always up for a challenge.  Well this workout actually kicked my butt and took me back to my old college basketball days.  Also, MEN will enjoy this workout because of the sports conditioning, athletic coaches and the tenacity engrained in the workout.

GRIT by Brit verdict = YAY!  Get involved with Les Mills GRIT!

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Spring in to Shape! 10 min Total Body Toning Workout Video

spring_into_shapeHappy 1st day of Spring!  Here’s a new YouTube video that I shot last weekend.  I choreographed the exercises to some of my favorite jamz to get you pumped up and excited for Spring.

The workout lasts exactly 10 minutes.  Expect to burn ~70-100 calories and really tighten your core, arms and legs.  Hope you like it!

[youtube http://www.youtube.com/watch?v=z-bhTyUDMwk]

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Fitness for the SOUL: My fun-filled weekend in NYC

Last weekend, my lil bro Austin (@Austin_Rettig) came to visit me in NYC.  He’s a Freshman Men’s Basketball Player at the University of Tampa.  Because I’m SO VERY PROUD of him, I decided to treat him to a weekend in the city for his Spring Break.  We kicked off the weekend with a stroll through Central Park…

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Then hit up the Big East Final Four at Madison Square Garden

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We started Saturday with some vintage shopping in the East Village…

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and ended it with a hearty meal in Little Italy.  We were really missin’ our sister Kortani (@toots_boots) because nobody loves pasta as much as she does.

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I taught a KILLER Turbo Kick class on Sunday morning at Turbo NYC (if you haven’t been to my class, I hate that for you).  Austin, helped me with the audio and cut some new tracks to “Harlem Shake” and “Snapbacks and Tattoos.”  After class we shot a new YouTube workout video that I’ll post tomorrow – be on the look out 😉

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After gettin’ our praise on at HillsongNYC, we took the Q train to Brooklyn where we supported our home town hero, Derron Williams – DALLAS stand up!

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Finally, we topped off the weekend by stuntin’ real hard b/c Derron’s mom gave us a serious VIP hook up – thank you Miss Denise!

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Yeah…what you know about that family pass with the courtside action? hehe – I was pumped!

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So grateful for my family.  My soul sings with gratitude #BLESSED

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March Madness! Basketball Court Workout

Happy March everyone!  The NCAA Men’s bball brackets are out – who you got?  I love college hoops.  This past weekend my lil’ bro came to visit me for his college Spring Break and we hit up the Big East final four at Madison Square Garden (a good look).  Also as a former D1 basketball player, I’m inspired by March Madness because ANYTHING can happen.  May the team with most #GRIT win!

In the spirit of Basketball & Bracketology, I made a basketball court workout for you to enjoy.  Expect to burn a ton of calories and have a ton of fun during this anaerobic workout.  Try it for yourself and let me know how it goes.  Happy Monday!

Lots of luv,

Brit

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March Madness Basketball Court Workout

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