Inspiration & Motivation

Tone up challenge week 3 report: Jan proves there’s NO EXCUSE to skip workouts

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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!

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Back, Home Workouts

Bringin’ Sexy BACK!

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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 😉

Deadlift aka "Good Morning"
Dead lift aka “Good Morning”
Bear Walk
Low Row
Bent over rear delt fly
Shoulder press
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Inspiration & Motivation

Tone Up Challenge Week 2 Report: Jan falls in love with Flywheel

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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!

Learn more about FlyWheel at their website: https://www.flywheelsports.com/

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Inspiration & Motivation

Tone Up Challenge Week 1 Report: Jan’s gettin’ in the groove

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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!

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Inspiration & Motivation, Workout Reviews & Ratings

Real talk about personal trainers…

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Seek a Personal Trainer who INSPIRES you!

So, I’ve received several requests  for my thoughts on qualities you should seek in a personal trainer.  Let’s face it, PT is NOT cheap so we gotta make sure you get your money’s worth – AMEN?    I had a personal trainer for 1 year and he really helped me get back into shape after b-school.  BUT, before I found my trainer I ran into a few duds.  Here are the top 5 qualities my PT had that helped me reach my goals – hopefully these come in handy when selecting your own – enjoy 🙂

 

 

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Inspiration & Motivation

So, you mean praying can help me lose weight?

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Last weekend I went to a fitness instructor workshop and one part of the training was on the “Iceberg” model of health.  As you can see Spirituality/Meaning are at the base of the iceberg.  This helped me understand that the lasting way to maintain good health is to have a strong spiritual foundation and life meaning/purpose.  It goes a little something like this: Knowing our life’s purpose drives our motivations > our motivations drive our lifestyle/behaviors > our lifestyle determines our state of health.  You’re probably thinking, “WHOA, Brit just got real deep on us!”  Well no worries, I’m not trying to be your guru – I just don’t want all of my leg and ab workouts going to waste if you haven’t first laid the foundation 🙂

Source: http://www.mywellnesstest.com/IcebergModel.asp

I’ve held tight to some valuable advice from my parents and mentors which can guide us as we evaluate the “base of our health icebergs.”  Hopefully this advice helps you as much as it’s helped me – enjoy!

Brit’s 5 Step Guide for a Strong Spiritual Foundation:

  1. Believe in God and that He put you here for a reason.  YOU ARE NOT A MISTAKE – your life has meaning and a specific purpose.  Life is about understanding our individual and collective human purposes and striving each day to live those out.  If you choose not to believe in God or a higher power, it’s virtually impossible to have HOPE for a greater good, divine order or individual life purpose.  And if your life is hopeless, why even live?
  2. Understand your strengths and where you put your effort. By knowing what you’re good at and when you’re most willing to work hard, you can gain a good sense of your natural gifts and ultimately your purpose in life.
  3. Understand and/or define your values.  What do you stand for?  Think about it and write it down.  Also, choose friends that understand your values, support them and keep you accountable for living by them – yes, tough love!  After all, “if you don’t stand for anything you’ll fall for everything.” – Peter Marshall, 1947
  4. Surround yourself with positive people.  Positive people are the ultimate sources of optimism and energy, find ‘em and keep ‘em.   On the other hand, negative people are like viruses, they will literally suck the life out of you – GET AWAY FROM THEM ASAP. This doesn’t make you heartless or a bad friend.  Instead, it makes YOUR OWN well-being your first priority.  The fact of the matter is that if we don’t take care of ourselves, we are incapable of adequately loving and supporting others.
  5. Pray Regularly.  Now, I have a hard time with this one because I find it very challenging to quiet my mind and really acknowledge my deepest fears, issues, questions, etc.  However, a daily devotion to prayer and/or meditation gives us an opportunity to express gratitude, explore our deepest spiritual questions, relax and continue progressing on our spiritual journeys.
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Home Workouts, Legs

Shorts Season Shape Up!

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  • Workout: Shorts Season Shape Up by Brit
  • Duration: 45 min – 1 hr
  • Calories burned: 350-500
  • Focus: LEGS – Glutes, Hamstrings, Quads, Calves

Commentary: It’s almost Summer – yeah buddy.  That means your thighs and booty are begging for public exposure, ha ha!  In all seriousness, I have an intense addiction to denim cut off shorts – pretty sure I wear them EVERY single day in this Texas heat.  That said, I do have to make sure to spend some extra time toning and tightening my leg muscles – specifically the booty, thighs and calves.  Here is a hardcore leg workout that I put together to help you tighten your tush and firm up your legs just in time for summer.  Do the workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio sessions and you should be ready to rock your booty shorts!    Enjoy 🙂

Instructions: This workout is a “super set”.  That means you will do each “SET” 3 times, then move on the to next set.  Between each set, jump rope or do jumping jacks for 1-2 minutes to keep your heart rate up!

Example: for Set 1, do the Squats then immediately do the Reverse Lunges.  Take a quick rest and then repeat 2 more times.  Once you have done the set 3 times, jump rope or do jumping jack s for 1-2 minutes.  Then move on to set 2.

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Just for Fun

Are you getting short changed in spin class?

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Me getting ready for ride #2 during cycle instructor training
Happy Sunday – I hope this posting finds you joyous and well! Today was a personal accomplishment because I officially became a certified indoor cycling instructor – woop woop!  That said, I learned a lot of useful info about spin classes and calorie burn in general, so I just wanted to share some of these nuggets of wisdom with you guys.  Hopefully, these facts will help you get the MOST out of your spin classes in the future 🙂
  1. Turn up the resistance – speed DOES NOT equal calorie burn!  In an effective cycle class, your legs should spin between 60-90 rotations per minute.  If you are cycling way above this, turn your resistance up!  When your legs are flying and your booty is bouncing around in the saddle, the bike  is just propelling you and you are getting short changed on calorie burn…not a good look!
  2. Don’t always trust the heart rate monitor.  Several factors affect our heart rate including hydration, stress, diet, room temperature, etc.  Therefore, just because your heart rate is in a certain zone, doesn’t necessarily mean you are working that hard.  In many cases, heart rate monitors over count calories burned and you are deceived : (
  3. Use a breath test.  The bottom line is this, the harder you work, the more calories you burn.  Therefore, use the breath test to quickly and effectively measure your exertion. Below are the 4 levels you should think about.  If you are trying to burn as many calories as possible, strive to spend at least 20-30 minutes of your class in zones 3 and/or 4.  You should never be back at Level 1 (breathing regularly)  after the warm up.  
  • L1 – Breathing regularly
  • L2 – Breathing fast, but comfortable
  • L3 – Breathing heavy, uncomfortable
  • L4 – Breathing very heavy, very uncomfortable – sucking air!
Whole class with our instructor after we got certified (that's me in the back with the shiny forehead, hehe)
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Cardio, Home Workouts, Total Body

Track Workout: Shout out to my former athletes – still got it?

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  • Name: Former Athlete Fix by Brit
  • Duration: 45 min – 1 hour
  • Calories Burned: 500-700
  • Focus: Cardiovascular endurance, athletic conditioning, speed, plyometrics
  • Commentary: It’s Spring!  So you know what that means, let’s get outside and hit that track – what what!  I’ve been hanging and chatting with a lot of my old college bball teammates this week in NYC, which inspired me to put a workout together for all of the former athletes out there.  Sometimes, it’s fun to prove that we’ve “still got it.” Even if you’ve never played sports, this workout is a great way to SHOCK your body.  So grab a buddy, head to the track and go get it in!  Make sure to do the full warm up before you start – don’t want you pulling a hammy.  Enjoy 🙂

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Weight Loss

Top 5 reasons you AREN’T losing weight

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I know most of you are already hard working, disciplined people who make sure to get your workouts in and stick with a pretty healthy diet.  But when it comes to knocking off that last 5-20 pounds, it’s like nothing gives.

Well, I hear your pain.  Despite being active in sports and dance since I was 3 years old, I was def a fat kid growing up.  I weighed 106 pounds in 3rd grade…yeah it’s true.  I also struggled with my weight throughout middle school.  In high school I discovered Slim Fast and dropped about 15 pounds, but then after college I “fluffed up” again after I quit playing basketball.  Now, I’ve finally gotten to a place where I’ve figured out my body enough to really be able to drop weight and keep it off.

Even though I worked out a lot and ate relatively healthy, I identified 5 key reasons why I wasn’t losing weight.  See if any of these habits apply to you…

  1. I tried to be perfect – I have a super Type A (slightly neurotic) personality and would get really pumped up about a new diet plan or workout regimen.  However, if I slipped up even once, I’d beat myself up and end up quitting the plan altogether.  Now, I’ve learned to be nicer to myself.  Look, there will always be good days and bad days, but weight management is all about balance.  If I smash a burger and fries at lunch, that’s cool.  It just means I’ll have a small side salad for dinner followed by an extra 30 minutes of cardio.  Don’t take everything so seriously!  Just keep a mental note of what you are consuming and make sure that you always match your intake with calorie burn.
  2. I needed a reality check – They ONLY way I’m truly able to manage my weight is by weighing myself on a DAILY basis – yes daily!  Sometimes, you just need to see the numbers on the scale to give you a reality check.  If you actually see that you have gained 5 pounds, you will be more mindful of what you eat.  I challenge you to go to Wal-Mart, by a digital scale and weigh yourself every morning.  You will thank me later 🙂
  3. I ate too much – Even though I ate healthy food, I ate too much of it.  Therefore, 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 – portion control is just as, if not more, important than food choice.
  4. I ate too late – Unless you are doing a hardcore cardio workout at 8:00pm, your body really doesn’t need that much fuel late at night.  Try to eat most of your calories early in the day so that you have all day to burn them off!  Think about it this way, everything you eat in the evening just kind of sits on you…not cute.  One of my favorite quotes is, “Eat breakfast like a king, lunch like a prince and dinner like a beggar.”
  5. I didn’t drink enough water – So check this, most of the time you think you are “hungry” you are really “thirsty” due to dehydration.  Many of us get tricked into eating when our bodies really want WATER!  Your metabolism slows down when you are dehydrated.  Also dehydration makes you feel lethargic so you crave sugar and other simple carbs that make you fat.  Drink up, water is your weight loss friend!
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