exercise – Page 10 – GRIT By Brit

Fit in 14 Days #OperationTahiti

April 16, 2013 No Comments

Brandon has officially completed his GRIT by Brit #OperationTahiti plan. In case you missed the plan, CLICK HERE to see the details and maybe even try it for yourself. Today, Brandon sent me his final update and on his way to TAHITI!

He did an awesome job. In his own words, here are his results…

I added 4 lbs to get to 167 lbs and feel good about that weight
Definitely feel like my core is much tighter and cut vs. when I started
I’m starting to see the definition and base of strength come back into my chest, biceps, triceps and shoulders vs. when I started
My legs hate me right now…definitely still sore and need to do more work on my quads and hamstrings going forward
On the cardio front, I have definitely noticed come improvement. However, I still need to put in some more work to get to where I want to be. This will be a never ending battle. Us former track sprinters always hated the distance folks, right?

In summary, this last two weeks has been awesome. Mad props to you (Brit) for putting together a fun workout plan that got me back in the gym regularly and to be more conscious about what I ate and drank. The plan also helped me get through a hectic period of travel, accepting an offer for a new job, and closing an offer on a new apartment in LA — it’s been a crazy two weeks, haha. I am looking forward to keeping up this schedule and infusing it with some of my old workout routines from college.

Thanks, Brit! Now, off to Tahiti…

-Brandon

BEFORE and AFTER

Legs

10 Minute Legs & Thighs Workout Video: Complaining Won’t Burn Calories!

April 14, 2013 1 Comment

In the spirit of it being Sunday afternoon, I want to share some good old fashion inspiration. It goes like this “Always be joyful. Always keep praying. No matter what happens, always be thankful.” (1 Thes. 5:18-16) This is easier said than done, but the truth of the matter is that complaining or having a victim mentality will do us no good in life. Life is hard. It always will be. We know this. HOWEVER, when we learn to always be thankful we make ourselves STRONG enough to endure and thrive under the most trying circumstances. This week, I challenge you to practice being joyful. At the end of each day, think about 5 things that happened in your day that you are grateful for. It’s amazing how practicing gratitude can totally uplift our outlook on life, energize us and give us more #GRIT.

With that in mind, here’s a new leg workout video that I made last week. It’s HARD but guess what, you CAN do it! Be thankful for a healthy body that’s able to workout and know that complaining won’t burn calories 🙂 Make it an awesome week. Lots of luv, Brit

Legs

#OperationBeachBody Series Starts Now! Hardcore Leg Workout with Lavon

April 10, 2013 1 Comment

Hey gang! I’m starting a new series on GRIT by Brit to get you right and tight for the summer #OperationBeachBody! Every few days I’ll feature a specially designed workout specifically made to get you ready for the beach!

Our first #OperationBeachBody workout comes from my friend, Lavon Washington! Like me, Lavon (pictured below) is native Texan who recently moved to New York City. His passion for fitness and wellness started by playing sports when he was really young and continued as a he was college football player. Now, Lavon competes in body building competitions and does a little fitness modeling as a side hustle to his full time Mergers & Acquisitions career. Above is the fierce leg workout that he did earlier this week and was kind enough to share with us. Try it for yourself to get ready for short shorts this summer!

Abs

Cardio + Abs = Six Pack by Summer: Free 10 Minute Workout Video!

April 9, 2013 No Comments

[youtube http://www.youtube.com/watch?v=AD-j-uHj5V4]

Hey hey! Here’s a new workout video I made last weekend. It is intense! If you want a 10 minute cardio and abs workout, search no more. Expect to burn ~200 calories and for your abs to be on FIRE! Below is the description of the the workout in case you want to do it on your own without watching the YouTube video. Hope you like and hope you SWEAT!

Lots of luv, Brit 🙂

Workout Reviews & Ratings

Studio Review: Uplift Studios NYC – Get UPLIFTED!

April 2, 2013 6 Comments

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…

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.

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.

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

Just for Fun

BeachBody #OperationTahiti

April 1, 2013 3 Comments

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

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:
- Tummy, Booty & Thighs (yes..it’s okay for dudes to do this workout)
- Abs for Days
- Flex & Pump
- 15 Minute Cardio Fix

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!

Inspiration & Motivation

It’s not over…

March 31, 2013 3 Comments

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

Abs

Melt the Muffin Top: Complete workout for your CORE

March 27, 2013 6 Comments

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 top

Just for Fun

Packing the (nutrition) PUNCH

March 26, 2013 3 Comments

Guest 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

Combining 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

Shout 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

When 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

Workout Reviews & Ratings

Les Mills GRIT Series – Inside Scoop!

March 25, 2013 4 Comments

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!

(above – me & the 1^st 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)

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.

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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