hydration – GRIT By Brit

Live More, Worry Less, Have #GRIT

July 2, 2014 No Comments

Hello everyone! I want to wish you a wonderful week and an even better (US) holiday ahead. Remember to enjoy some down time with those you love and simply savor the holiday. Of course I want you to squeeze in a workout at some point, but most importantly, take some time to unplug, relax and appreciate all the good stuff.

Last but not least, I’ve picked a winner for my 4th of July Sweaty Bands Giveaway. Congrats Christine! Huge shout out to you for prioritizing exercise while studying for the MCAT – phew! I hope you make time to sleep. In case you guys missed Christine’s workout plans, here’s what she has in store…

“This summer, I’ve been spending a lot of time studying for my mcat this coming august. Exercise had been a huge stress relief of mine, and I’ve recently gotten into running! I hope to accomplish a 5k by the end of this summer, so this 4th of July weekend will consist of running along the bayou–my goal is to do a 2.5 mile stretch in one go. I also plan on doing a bit of cross training by getting some laps in at the pool and balancing out my cardio by doing a few Pilates routines. During my study breaks, I want to try your 20 min cardio workout!” – Christine

Also, SURPRISE, I actually got an extra Sweaty Band so I picked a 2nd winner. Congrats Tory! You stole my heart when you mentioned Tae Bo. I always have been and always will be a Billy Blanks fan. Here are Tory’s workout plans for the weekend…

“I’m planning on working out indoors, because of the heat and humidity that’s forecasted for this week. Over this past weekend I brushed the dust off my old Billy Blanks Tae Bo DVDs. They are fun and provide me with a great workout. Now that I’ve seen your ’20 Minute Cardio Workout’, planning on alternating this workout with the 30 minute, Tae Bo workouts. For fun outdoors workouts, it’s all about the water workouts! I’m planning having some playtime with my kids to cool off and get in some laps in the pool.” – Tory

Thanks to everyone who shared their weekend workout plans. Knowing that others will be up and active always encourages me to get moving. Have a happy 4th of July and remember show your #GRIT. Lots of luv, Brit

Just for Fun

Brit’s Delicious Morning Detox Drink

October 14, 2013 2 Comments

Hi GRIT Gang! Here’s a detox drink recipe that my lovely mommy shared with me. I can’t wait to try to it – sounds amazing! Right off the bat, I think it’s a good look because it has very simple, healthy ingredients. Also, it’s extremely affordable and easy to make. Here are the details:

Ingredients:

2 lemons
½ Cucumber
10-12 mint leaves
3 quarts of water

Directions:

Chop the lemons and cucumber into thin slices
Pour 3 quarts of water into a large container and mix in the mint leaves, cucumber and lemon slices.
Let the detox solution sit overnight and drink it first thing in the morning – enjoy!

Top 5 Benefits of Brit’s Delicious Morning Detox Drink

Get Lean – The morning detox drink is filling and hydrating. Drinking it first think in the morning will prevent you from immediately going for an unhealthy breakfast option. Also, substituting the detox drink for your daily glass of juice can reduce your calorie intake by 100-150 calories!
Glowing Skin – For our skin to look healthy, it’s got to be hydrated. When our bodies are dehydrated, our eyes look sunk-in and wrinkles and dark under-eye circles are more visible. Hydrating your body first thing in the morning (before the cup of coffee) is critical for sustaining your glow.
No Sniffles – Lemon water provides vitamin C which boosts your immune system. Also, lemon helps reduce fever because it stimulates sweat.
Stay Regular – The detox drink hydrates your digestive system and stimulates bowel movement. “Lemon helps the bowel to dispose waste, including preventing constipation. The lemon reduces the amount of mucus production in the body, helps dissolve gallstones and acts as a liver cleansing and detoxifying.” Source: Healthy & Natural World
Eliminate Toxins – The detox drink benefits your liver by increasing the level detoxifying enzymes and improving your liver function as a result. Also, as a natural diuretic, the detox drink will stimulate the secretion of bodily waste.

For best results, I recommend starting every day with the detox drink and making it a new healthy habit. Try it out and let me know what you think. Lots of luv, Brit

Just for Fun

Love Your Body Day #3: H2O FLOW

February 6, 2013 2 Comments

It’s Day 3 of my “Love Your Body” series, and today I encourage you to Drink Up (water that is). H2O is vital for your vigor. On days that you exercise, drink at least 2 liters (4 over the counter-size bottles) and on days that you don’t exercise shoot for at least 1 liter. Doing so allows you to reap lots of luscious health benefits.

Love water to love your body…

Faster Metabolism. “Eight glasses of water a day not only prevents dehydration, but increases resting metabolism.” – University of Utah Study
Regular Digestion. The right amount of Fiber and Fluid keep you “regular.” My magic cleanse formula has always been 1 apple and 1 bottle of water 😉
Calorie Control. Being well hydrated makes you feel full, so you eat less. Also, since water has zero calories, you can keep your mouth busy with no penalty.
More Energy. Water energizes your muscles so they can fire away in your workouts. On the flip side, dehydration makes you lethargic.
Temperature Control. Adequate H2O keeps your body temperature in check. This is especially important when your working out or in a hot climate.
Balanced Bodily Fluids. Your body is 60% water which mostly consists of bodily fluids. These fluids are critical for executing your bodily functions. Stay hydrated to keep your bodily fluids in balance.

Love your body today by staying hydrated and letting the H2O FLOW! #GRIT

Inspiration & Motivation

4-week challenge: Lak’s Week 1 Update

September 14, 2012 4 Comments

Hey Gang – Lakshmi has completed her 1st week of the 4-week challenge and is lookin’ mighty fine! Keep up with her progress and send in your notes of encouragement. You can see my comments and words of advice throughout her update. Have a great weekend! – Brit

SEXY IN BLACK

Week 1 of my Grit by Brit 4-week challenge is almost done. Here are some successes, failures (let’s call them, “opportunities for improvement” – I don’t like the word “failures”) and things I’ve learned. I haven’t lost any weight, but I’m feeling sleeker:

Successes:

I rocked the workout schedule. My muscles have been in a constant state of soreness this week (in a good way) – eat a banana to help with soreness
Chugging water like woah. I may have had more than 2L a day
I managed to follow the ‘no simple carbs after 4 pm’ rule (for the most part)
I’ve only been snacking at night. Breakfast and lunch have become my main meals
I’ve been watching my food intake. Just being conscious of the food I’m eating is an improvement

Opportunities for Improvement

Well on Sunday, I went to dinner. The menu didn’t say my meal came with rice (I ordered specifically because no carbs were listed). But it did. And I ate it
I may have gamed the system. Find me around 3:50 pm, you’ll see me downing some carbs in preparation for my 4 pm deadline – this is okay, it’s a start
Perchance all my eating decisions weren’t all perfect before 4 pm. I could have made healthier choices, but the new hires at work were training in the office and there was SO MUCH extra food. Eating for free v. eating right…it’s a toss up. Penny pinching won
I could have eaten more vegetables. I found myself having more almonds than raw vegetables
I’ve hit the 3 drink limit for the week (it was a social week). And I’m going to a wedding this weekend…uh oh

Things I’ve Learned:

Make others accountable for your eating decisions. Everyone at work knows I’m on the Grit by Brit plan. So when I’m teased by some delicious snack in the office kitchen, my co-workers intervened with some humiliating comment like “you can’t eat that.” You lose all your dignity, but hopefully you also lose your weight
If you eat a big lunch, you don’t need a big dinner. I’m not hungry right now. I can’t believe it
Water makes you feel good. I’m finally hydrated!

Questions for Brit

Can I eat quinoa after 4 pm? Yes in moderation
Do you have any good recommendations for what to eat at night? Nothing, drink water, why do you need fuel to sleep??

Lots of love boo – keep up the good work!

Brit 😉

Inspiration & Motivation

4-week Challenge: Jenny’s Week 2 Update – “Keep Calm and Carry On”

July 27, 2012 1 Comment

Happy Friday! Jenny has just wrapped up week 2 of her 4-Week Challenge. Try the challenge for yourself and stay motivated by keeping up with Jenny’s progress!

Jenny’s Week 2 Progress Report:

Week Two: Øv! (as we say in Danish – think: “Ugh” in English :)) Do I feel good about this week? Eh. I pushed myself hard – but not as hard as I felt like I could. I was busy and stressed and spent most of the week trying to catch up with everything and everyone. Should I cut myself some slack? Probably so. For me, working out is just as much mental as it is physical; Maybe it is my history in the fitness industry and/or maybe it is my need to push myself in some way (the feeling of progress), but I know that my mood, happiness, overall ability to handle stress and focus, all rely heavily on my ability to workout in one way or another.

At the same time, I also have to realize that I’m not 21 anymore, and cannot push myself to the same limits as I used to – and some days, that is hard for me to accept. My body responds and changes much more slowly than it used to, and this can be hard for someone like me who is so impatient. So even though I feel stronger and ‘tighter’, the way I feel about the week is not as positive as I’d hoped for. I’m trying to remember that results take time, and patience is key. I know that many people might give up when they feel like this, but that isn’t really my style 🙂

On a positive note, I did take Brit’s advice and started adding protein to my breakfast. Usually its egg whites or a whey protein shake (see pics above). I can tell that the protein helps me feel fuller and keeps me from overeating later in the day.

I did Brit’s killer legs workout on Monday and could barely walk on Tuesday. I think maybe its better for me to do legs when I have a day off the next day, because Spinning the next day was hard (and then cardio and Pilates the day after that!), and they probably could have used a recovery day. Seriously, four days later my legs are still sore – and they haven’t been this sore since I can even remember!

Now I’m off to a weekend in Malaga. Do I feel 100% beach ready? Not exactly. But I am going to go have a good time, and keep focused on my goals. This will be an interesting week, as maintaining diet and exercise can be challenging on vacation – and it is important to strike a good balance. I tend to have an “all or nothing” personality, so this should be good personal challenge 🙂

-Jenny

Brit’s Advice for Jenny:

Do your best to stay on the plan during vacation. There are several alternative workouts on Grit by Brit, like my Keepin’ Trim While Travelin’ hotel gym workout. Also hiking, walking and being active in general we keep you in good shape.
Don’t be so hard on yourself. Focus on the positive. You are kickin’ butt by doing your workouts and incorporating healthy habits (like protein at breakfast)! Just take things one day at a time try to make each day healthier and more active than the day before.
The half-way point is always the make or break. Don’t be like most people and give up if the numbers on the scale aren’t budging. All things take time, so keep calm and carry on 🙂

If you missed Jenny’s Week 1 Progress Report CLICK HERE to catch up!

Inspiration & Motivation

4-week Challenge Euro Style: Jenny’s Week 1 Update

July 20, 2012 2 Comments

If you missed last week’s 4-week challenge kick off, make sure you check it out to see the full plan. Below is Jenny’s week 1 progress report. She’s doing a great job – KEEP IT UP JENNY!

“Week One: DONE! It’s been great! I did all the workouts this week + added a few Pilates classes #motivationbaby! I have been pretty intense about my workouts, so I really needed my off day. My pants are definitely looser on me. I never usually weigh myself (I think inches are a better indication, rather than kilos), I did this week. According to my scale, I’m down 1.2 kilos (American translation: 2.6 pounds), which is pretty good! SO, I will try to really focus on the diet this week. I have been good about not eating after 9pm, but since I’m going to bed around 10/10:30pm every night (gotta get up early for those workouts!), I think I should try to not eat anything after 7:30/8pm. Brittani has also recommended that I trade my breakfasts of fruit to one of protein, and I have a feeling this will be my ‘game changer’ this week. Let’s see! I have 10 more days until I’m in sunny Malaga, Spain – so I’ve gotta really focus!”

– Jenny

Inspiration & Motivation

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

July 10, 2012 5 Comments

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!

Brit and Jenni 7 — Me and Jenny in 2006 – getting ready to graduate from college!

Workouts by Brit referenced in this plan:

Just for Fun

Drink Coffee to Control Weight and Make Better Love ;-)

April 19, 2012 9 Comments

G’ Morning, GritBrit fans! As my still sleepy eyes gaze around my room this morning and squint away the bright NYC sunshine seeping through my blinds, my half-awake brain remembers that I need to get working on a guest nutrition post I promised Brit. I have been brainstorming ideas all week, but at the moment, all I can do is think about one thing: coffeeeeeee!

And that’s when it hit me. I’ll post about COFFEE! Just give me a moment to finish this cup….

Yum. Okay. Now, let’s chat about java 🙂

coffeeheart — A cup of joe can serve you well

First, you may be thinking, what is this nutritionist pumping up coffee for? It’s true, coffee has historically been a controversial topic in the nutrition field. Stunted growth, jitters, and even heart disease are just a few of the ills that were said to be linked with too much joe drinkin’.

But times are a changing, folks, and that’s old news. The latest research about coffee proves otherwise. Keep reading to learn more about why coffee is, in fact, GOOD for you (*in moderation*), and how to drink it to get the maximum benefit for your bod!

What are the benefits associated with drinking coffee?

Increased energy levels
Improved athletic performance
Improved brain function
Improved mood
Alleviation of constipation (ewww)
Improved sex drive (yay!)
Reduced post-workout muscle pain
Protection from certain cancers, Parkinson’s Disease, and Type 2 Diabetes
Coffee contains very few calories and high levels of antioxidants

What IS moderation?

2-4 (8 oz) cups.

How do you recommend drinking coffee?

Time? Morning is best to avoid any interference with sleep. It is also fine to spread your intake throughout the day if you prefer — just make sure it’s not creeping past 3-4pm, and isn’t totaling a quantity greater than the above recommendation. Coffee-ing (okay, I this isn’t an actual verb) about 30mins before exercising can also provide an awesome boost to your workout.

Milk? Skim milk, low-fat milk, soymilk, or none = all good options.

Sugar? Skip it, and avoid the excess calories. If you need some sweetness, opt for a sugar substitute (these do not cause cancer – that is a myth!). I personally like Splenda.

Disclaimers:

*Coffee is not a sleep replacement. If you find that you need coffee to stay awake throughout the day, you may need to re-work your sleep regimen.

*Many of the claims and suggestions contained in this post are not applicable to those with caffeine sensitivities and certain medical conditions such as heart irregularities, GERD, etc.

Questions? Comments? Leave ’em, and let’s chat. I’m am happy to clarify any/all of your coffee concerns!

ENJOY 🙂

Just for Fun

Are you getting short changed in spin class?

April 15, 2012 No Comments

GRIT 001 — 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 🙂

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!
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 : (
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!

GRIT 002 — Whole class with our instructor after we got certified (that's me in the back with the shiny forehead, hehe)

Just for Fun

2-week plan to nix 10 pounds

March 29, 2012 3 Comments

I put this plan together to help me get ready for a wedding, during which I wore a very curve hugging bridesmaid dress. I had great results, so I thought I’d share with you guys. If you need to lean up really quickly, below is my official 14 day plan to get it right and tight. I like it because each element is actually a healthy habit as opposed to starving myself or taking diet pills. It worked for me, see if it works for you!

EACH DAY DO THE FOLLOWING 5 THINGS: