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

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

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Cuttin’ Back on the BOOZE

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!

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EXTREME Bikini Body Workout

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 🙂

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

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:

  1. “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”
  2. “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!

Me and Jenny in 2006 – getting ready to graduate from college!

Workouts by Brit referenced in this plan:

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GRIT Ultimate Body Burn Volume 1 Making the Video

The word of the week is = PROGRESS!  GRIT Ultimate Body Burn Vol. 1, my total body workout video will be released very soon!  Last month I posted an article to express my excitement and gratitude after finishing the video shoot.  Since then, we’ve made even greater strides in post production.  This entire project has been a transformational learning experience – it’s amazing what we can can accomplish when we break a LARGE project down into SMALL tasks. Words can not express how eager I am to share my fitness tools with you!  But for now…back to working on this client deck (gotta love Excel and PowerPoint).  Lots of luv! – Brit

[youtube http://www.youtube.com/watch?v=fjZR1ClWFbE]

GRIT Ultimate Body Burn Vol. 1 is a total body, high intensity 30 minute workout set to endorphin-pumpin’ music.  With full time job and demanding travel schedule, I was eager to create an effective and efficient workout that could be done in my busy schedule. Inspired by years of athletic training, sports conditioning, dance and teaching Turbo Kick, I developed an extreme, 30 minute total body workout that meets all of my fitness needs.

This at home fitness method utilizes 1 pound hand weights to maximize calorie burn and guarantee intensity. Kick boxing, athletic drills, plyometrics, Pilates, anaerobic intervals and resistance training are also incorporated for a complete, exciting workout that hits every major muscle group while keeping your heart rate elevated. You can get it all – effective, fun total body fitness and time to handle your busy schedule!

COMING SOON!

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My weight loss journey: How my “slip-ups” helped me “shape-up”…

Image: Playin’ college basketball in 2006 – feeling FIT

This post was originally published as a guest feature on  Greatist.com, the fastest growing site in health and lifestyle content, reaching more than 3 million visitors in just one year! Follow @jshakeshaft, the amazing fitness editor, who helped me with this post!

Long story short, I’m a fan of “plans.”  It started in high school when I discovered Slim Fast and dropped 15 pounds.  I gained that back in one summer.  During college, I was captain of my women’s basketball team which kept the pounds under control.  But when I entered the working world, I packed on plenty of extra “cushioning.”   I tried Weight Watchers for about a month, but always skipped meetings and under counted my “points.” Then there was the Atkins Diet, South Beach Diet, Lipodrene diet pills and the cayenne pepper/lemon juice cleanse (Beyoncé put me on to this one).  I’d lose 5-10 pounds with each program only to gain it back in a few months.  I had officially reached a point where I was failing at every weight loss system.  I was a 5’8” 25-year-old who weighed 179 pounds and felt “less than stellar.”  I had to get it together.  I REFUSED to let another day of my 20’s go by without rockin’ short shorts, high heels and lots of swag!   This is when I accepted my weight control Slip up #1: I tried to be perfect. 

Fall break vacation 2009 – weighing over 175 pounds

I have a super Type A (slightly neurotic) personality and get really pumped up about new a diet plan or workout regimen.  But if I slip up even once, I beat myself up and eventually quit.   Being mean to myself does not help me lose weight.  So, I had to accept the reality that most “plans” aren’t doable for the long haul.  This meant getting rid of my “all or nothing” weight loss mindset.  Instead of feeling guilty for slipping up, I started keeping a mental note of what I ate and tried to match my food intake with equal calorie burn.  For example, if I killed a burger and fries at lunch, that was cool.  It just meant I’d have a small side salad for dinner followed by an extra 30 minutes of cardio. Simple, right?  Not quite.

Despite having this revelation and starting to feel more balanced, I wasn’t losing as much weight as I wanted.  What was the problem?  After downing a bag of trail mix one afternoon, I realized Slip-up #2: I ate too much.  Simply put, it goes like this:

  • Choosing a healthy snack = a good look 🙂
  • Eating five servings of a healthy snack = not a good look  🙁
At a wedding in 2009 “mean muggin” – I was thick but still cute right? 🙂

The fact that I ate too much was the most difficult truth for me to accept because I actually ate healthy food!  The problem was that I simply ate too much of it.  So, it was really hard to burn more calories than I consumed, which is the only way to legitimately lose weight.  You’ve heard it before, “eat until you’re satisfied, not until you’re full.”  Well, it’s true.  I had to accept that portion control is just as, if not more, important than food choice.

On that same note, I discovered Slip-up #3: I overestimated my calorie burn.  Since I work out regularly, Ialways figured I deserved a diet “buffer.” But, turns out our bodies don’t blast as many calories as we think.    Calorie counters and heart rate monitors often over count calorie burn.  This is because several factors like hydration, stress, diet, genetics and room temperature aren’t considered.  The bottom line is this: The harder you work the more calories you burn.  So, I started using the Talk Test to quickly and effectively measure my Rate of Perceived Exertion (RPE) and indirectly measure my calorie burn.   If I’m breathing really heavy (like “sucking air”) I know I’m torching calories because I’ve reached my anaerobic training zone.  Now when I work out, I try reaching and staying in this calorie blasting zone to maximize the burn!

Hosting a house party in 2010 – gettin’ my GRUB ON

I’m not going to lie, after weeks of trying to eat less and move more, I was having some serious hunger pangs!  Luckily, I found that simply drinking a glass of water did wonders for my cravings.  Check this, most of the time we think we are “hungry” we are actually “thirsty” due to dehydration.  Also dehydration makes us feel lethargic and we crave sugar and other simple carbs that make us fat. So there you have it, Slip-up #4: I didn’t drink enough water. 

Now, I was on a roll! After a few months proactively addressing my weight control “slip-ups,” I was feeling good, slim, and energetic.  So one day I decided to weigh myself.  Up 6 pounds?  WHAT?!  How did that happen?  Then I thought to myself, hmmmm… I had indulged in ice cream the night before and a little bacon at breakfast… and pizza on Friday night.

Ramped up my workout intensity w/  hour-long Turbo Kick classes

That’s when I clearly saw Slip up #5: I needed a reality check.  After that random weigh-in, I started weighing myself every morning (yes EVERY day) and have done so for over 1 year now!  This habit is controversial because body weight fluctuates for a variety of reasons (mostly due to hydration levels).  However, the fact of the matter is that the numbers on the scale are your body weight at that time.  THE TRUTH WILL SET YOU FREE (or at least it did for me)!  Being mindful of my weight on a daily basis makes me think more deeply about what I am consuming, my digestion patterns, hydration levels, sweat output and calorie intake/burn.  While my daily weigh-ins help keep my weight in line, my “heavy days” can be very discouraging.  I have to constantly remind myself to keep the big picture in mind – my fitness, health and happiness, not just the numbers on the scale.

Me now at 153 pounds 🙂 Feeling “STELLAR”

My slip-ups have taught me that weight management isn’t about the latest and greatest diet or workout plan; it’s about continuing on a lifelong journey of developing and strengthening healthy habits.  There will always be good days and bad days, but success comes from balance.  Now, at 27 years old, my weight ranges from 150-155 pounds.  I’ve maintained this weight range for over a year without the use of any expensive weight loss plans or diet pills.  I feel strong.  I feel healthy.  I feel authentic.  Most importantly, I ALWAYS rock my short shorts, high heels and lots of SWAG!

What are some of the “craziest” weight loss plans/cleanses that you’ve tried?

Do you have any “slip-ups” to add to my 5?

Me now in 2012 – teaching Turbo Kick for my “side-hustle” 🙂
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