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:
“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”
“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!
It’s Summer time – yeah buddy! This week I’m headed out on the ultimate European summer vacation to Monaco & Italy with some of my best friends, including Jan from the 4-week Tone Up Challenge! I know I’m supposed to be chill and modest and “act like I’ve been there before.” But let’s be honest, I haven’t, and I’m SUPER excited!
Packed up and ready to go – saved room for my workout toys!
So, knowing that I’m going to be completely immersed in all of the European ‘fabulousity’ I’ve planned ahead to ensure that I keep up with my workouts. Did you know that it only takes 48 hours to start losing your cardio vascular endurance? It’s true!
Below is the workout schedule that I put together. All of these workouts can be done in my hotel or outside, so there is NO EXCUSE for me to skip. I’m packing my trusty Tae-bo workout video, a jump rope and one set of resistance bands. My goal is to work out 8 out of the 12 days and to multitask by working out/site seeing when possible.
Wish me luck – I hope I can stick to this. I’ll keep you guys posted while I’m away and send some pics too. Have a great week 🙂
The following Grit by Brit workouts are incorporated into my plan:
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
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!
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” 🙂
Tasia, my sister Kortani and me after my DIY boot camp – 05/24/12
Focus: Total body conditioning Calories burned:500 -800 Duration: 1 hour Commentary: While the last few days of Spring linger around, head outside and enjoy this lovely weather! You Texans know that our summer heat is NO JOKE . 110 degrees outside = indoor treadmill running for us.
My lil’ sister is home from college – yay! This she week she wanted to go to the gym, but as a typical poor college student, couldn’t afford a membership (and I’m not spottin’ her any $$$). Instead, I taught her how to make her own boot camp. This way, she can work out anytime she wants at a local park or track . This evening, I did the boot camp with her and her friend, Tasia. They really enjoyed it so I figured I share my “formula” with you guys.
To get started, you will need:
2 light/medium hand weights (1-10 pounds each for ladies; 5-20 pounds each for gents)
Yoga Mat or large towel
At least 100 yards of flat land and/or 1 standard running track (400 meters around)
Tasia and Kort after we finished – they are too young to be this tired! LOL
Brit’s Boot Camp Formula:
+Warm Up
+ 2 Cardio circuits (3-4 cardio exercises in each)
+4 Resistance circuits (4 strength and toning exercises in each)
Hey guys, I hope your week is going well! Jan is back on the scene with an update of her home stretch on the 4-week tone up challenge. Only 1 week left, so let’s root her on!
JAN’S TONE UP CHALLENGE WEEK 3 UPDATE: “Week three was a challenge but ended up pretty well. I was traveling at the end of the week so I had to push all of my workouts up to the front part of the week. As Brit says, ‘NO EXCUSES.’ I worked out pretty hard-core the first 4 days . I did spin class 4 days straight for my cardio. I also, took Brit’s advice from last week to ‘up the intensity’ so I added her leg workout after my 1st day of spin and Brit’s medicine ball workout after my 2nd day of spin. But that’s not all, I also did at least half of Brit’s ab workout all 4 days – yeah! I was feeling pretty good at end of the week and took the weekend to recover and rest. I think I am starting to want a little more variety in my workouts each week. So, Brit you’ve got some work to do 😉 ” – Jan
BRIT’S FEEDBACK FOR JAN
When workout boredom starts to set in, seek Variety NOT Excuses: Jan did a great job of keeping with her workouts despite them starting to feel redundant. Next week, I’m going to give her a few new workouts to change things up. In the meanwhile, she should check out my unique treadmill workouts or my top 5 tips to spice up your workouts.
Be flexible with your workout schedule: Mentally, it’s very easy to set rigid workout plans and eagerly want to abide by them. However, when we miss a workout or fall off course we get disappointed, beat ourselves up and lose motivation . Jan did a great job of being flexible with her workout schedule. Since she knew it would be tough to workout during her weekend travel, she planned ahead and pushed her workouts up to front of the week. Likewise, if something comes up and you miss a workout, don’t beat your self up! Just schedule some time later in the week to make up for it 🙂
Extra diet discipline during extended recovery periods: Since Jan compressed her workouts to the front of the week, this means she went 3-4 days with no exercise. During this extended down time Jan really needs to watch her calorie intake as she is not burning as many calories as she usually does on workout days. Also, studies show that it only takes 48 consecutive hours to start losing cardiovascular endurance, therefore Jan should try to be as active as possible on her off days (i.e. walk instead drive when possible, take the stairs instead of the elevator, etc.)
Stay strong to the finish: How bad do you want it? Jan has already made it through 75% of the tone up challenge, so now she has 2 options: 1) Bust her butt this final week to get the most out of the effort/investment she has already made 2) Coast/slack off this final week and risk falling short of her tone up goals. NEVER let all of your hard work go unrewarded!
Stay tuned, next week will be Jan’s final report and completion of the 4-week tone up challenge. You don’t wanna miss her awesome body transformation photo shoot, by the one and only Anna Jane!
Hilary Swank is def a fit chic – I’m sure she pumps iron for this sexy back!
Workout: Sexy sculpted back workout by Brit
Calories burned: about 200
The facts: Strengthening your back enhances your posture which makes you look taller and leaner – YAY! However, when working your back, it’s critical to work the opposing muscles which are your pecs (chest). Therefore, I’ve included some push ups to work your chest. Most importantly, if you want results you must PUSH yourself and PUMP UP the weight during this workout – YOU WILL NOT GET BULKY! You need to choose a weight heavy enough that you can only get through 8-12 reps. If you can easily do more than 12 reps, you are not lifting enough weight and your muscles are not getting enough resistance to actually change shape!
Instructions:
Use medium to heavy hand weights to complete this workout (5-15 pounds for the ladies, 10-30 pounds for the fellas)
Complete 3 cycles of each super set alternating between the 2 exercises in each set. For example, in Super Set 2, go back and forth completing the low row and bent over fly 3 times each, then move on super set 3
Do this workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio workouts at least 2-3 times per week
Click on the workout below to make it bigger, also feel free to print and save 😉
In case you’re unfamiliar with some of the exercises in this workout, here are some pics to guide you 😉
We’re half way there – Jan has officially completed her 2nd week of my 4 Week Tone Up Challenge. Here’s her update along with my advice to get her through the home stretch with maximum shape up results – enjoy!
Week 2 Update from Jan:
“Wk #2 was great! I started going to Flywheel Spin and it was a ‘game changer.’ I have been spinning for years and love the energy and intensity of Flywheel more than than any class I’ve ever gone to. I worked out 5 days last week, but 1 day was without cardio. I added Brit’s Six Pack by Summer ab routine to all of my workouts last week (the plank and seated portions). I also did Brit’s Killer Legs workout after spin one night and was really in the hurt box – in a good way 🙂
So far I’ve been seeing some good results in terms of my muscle definition . My ‘six pack’ is on its way back for sure. I’m feeling leaner and just more fit in general. However, my knees and ankles are quite sore from all of the exercise, so I’ll need to be careful with them.” – Jan
Brit’s Advice for Jan:
Diet, Diet, Diet – Jan continues to get her 5 workouts in per week; however, slipping up on her diet could completely wash away her results. Many top resources claim that weight loss depends 80% on diet and 20% on exercise.
RICE – Jan has a history of knee and ankle injuries so it’s critical that Rests, Ice, Compress, Elevates her knees and ankles after workouts to keep inflammation down. However, you should ALWAYS refrain from exercise and get clearance from your doctor before starting any new workout regimen.
EVEN more discipline – Jan must push herself through the home stretch and commit to having a PERFECT last 2 weeks. That means every workout is completed with max effort and she sticks to her diet change ups 100%. Jan needs to give it all she’s got these last 14 days for maximum results.
Stay tuned for Jan’s 3 week report and special edition final report which will include a post challenge photo shoot of her smoking hot body, compliments of the lovely Anna Jane!
So, you guys remember my friend Jan from our 4-week Tone Up Challenge – well she has officially completed her 1st week and is kicking butt and taking names. Here is an update on her “toning up” progress.
JAN’S WEEK #1 PROGRESS REPORT:
Jan gettin’ ready for her SPIN class this morning!
“So good 1st week! I changed up the days a little bit because I was sick, so did your #1 and #2 workouts and will do #3 on Tuesday, so I’m a little off. Felt really good doing a 5 day workout this week, but knees are swollen. So, I took Sunday off but went to Spin class this morning and feel really good about it. The #1 workout was good, did the AB portion twice (the 2nd 1/2). The standing up stuff didn’t work me out as much as I liked. The workout #2 was good, a little tough on my knees with the 1st 1/2 squatting etc, but still good to tone up my legs. I already am feeling good results, bc my body changes pretty quickly so LOVING IT!”
– Jan 🙂
BRIT’S WEEK #2 ADVICE FOR JAN:
Don’t get complacent. Jan did a great job on getting in 5 workouts in 1 week. Often when have a successful exercise week, we get complacent and think we deserve a “break.” This is also the case we we lose the 1st 5 pounds…we get excited and gain ’em back the next week. While you should feel good about yourself and proud of your accomplishment, make sure to keep up the hard work. This week, I’m continuing to push Jan to get her 5 workouts in!
Jan’s doing a good job of listening to her body to prevent over training; however, she is still pushing herself and ensuring that she gets ALL of her workouts in. It can be hard to balance the two, but she’s doing a great job!
Don’t forget your diet. This week, I challenged Jan to focus more on her 3 diet change ups: 1) protein at breakfast 2) healthy afternoon snack 3) and no eating after 9pm. She did pretty well the first week but there is ALWAYS room for improvement.
Stay tuned for Jan’s Week 2 update next Monday, WISH HER LUCK – Go Jan!
Here is a workout I put together to zap our problem areas – yes, the tummy, thighs and booty! Reality is, these areas are the hardest to transform because it takes a lot of GRIT. The workout is hard but you CAN do it! Dig deep and don’t give up. Enjoy 🙂
Workout: TTBOM by Brit
Duration: 45 minutes
Calories burned: 400-600
Instructions: Do the following circuit 4X. In between each round, jump rope or run in place with high knees for 2 minutes WITHOUT stopping. Burn it out and get it RIGHT!
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!
