Be a Doer not a Dreamer

Strength-GandhiHey gang, here’s little mid-week motivation to keep you going till the weekend.  First off, in case you don’t know what indomitable means (I didn’t) here’s the definition:

in·dom·i·ta·ble

 [in-dom-i-tuh-buhl]  Show IPA

adjective: that cannot be subdued or overcome, as persons, will, or courage; unconquerable: an indomitable warrior. (source: dictionary.com)

Remember, the happiest and most successful people don’t always have the most strength,  talent or the clearest dreams, but they do have the WILL and WORK ETHIC to succeed.  On a related note, I was super motivated by Shonda Rhimes recent commencement speech at Dartmouth University.  She kept it extra real while advising recent graduates to be “doers” and not “dreamers.”  I wanted to share the video with you as some food for thought as we wrap up the week.  Keep on fighting the good fight – you got this! xoxo, Brit

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Courage to Live the Life You Want

#SundayInspiration from Lady O - "The only courage you ever need is the courage to live the life you want." - Oprah Winfrey
#SundayInspiration from Lady O, “The only courage you ever need is the courage to live the life you want.” – Oprah Winfrey

I saw this quote on my coffee cup after my morning Starbucks run. (FYI – I’m a grande bold, black w/a little cinnamon). Obviously I like the word “courage” because it’s kinda synonymous with “grit.”  When I Googled the definition of I got, “mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.”  Courage is required to be vulnerable, say “no”, take risks and pursue our deepest dreams.  I dig it.

However the Oprah quote on my coffee cup made me ask myself, “Am I really courageous?”  Clearly I enjoy working hard and taking on challenges, but I’m realizing that true courage may actually require scaling back in some areas and focusing on the few things I really care about. Sometimes, I give myself a false-sense of being “courageous” when I’m actually just being “busy.”   The reality is, it takes a TON of courage to acknowledge and pursue the life we really, really want.  As you start your week, I encourage you to noodle on these questions.  I am.  xoxo, Brit

What does your “dream life” look like?

In what areas do you want to be more courageous?

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Why I Love Group Fitness…and you should too

Circa 1990 I had my first group fitness experience which entailed me attending a Jazzercise class with my mom at our local recreation center. All I remember is the instructor yelling at my mom because I was too young to take the class. So, I sat on the sideline and moped for an hour every week. Never did I think that I’d eventually become a group fitness instructor.

3 years ago, today, I completed my first instructor certification. It was for TurboKick which remains my favorite group fitness format of all time. As you guys know, I’ve always been an athlete and active on sports teams ranging from intramural to NCAA Division 1. If you prefer to work with a personal trainer there are plenty available, for example if you’re looking for personal trainer in Melbourne, you could check out getgoingpt.com. But group fitness has allowed me to experience a different kind of passion, motivation and fun that I never experienced in team sports. So, today I wanted to do a special tribute to Group Fitness. No matter the format (e.g. Zumba, Spinning, Yoga, Pilates, Kickboxing, CrossFit, etc.) , group fitness is all good…If you’re thinking of starting up a fitness business, take a look at the revenue management system offered by TSG so that you can keep a close eye on your finances.

It feels so good to hear everyone’s experiences with fitness. One of my fitness friends told me how she was worried that she wouldn’t be able to exercise after having children but she found out about au pairs (visit Cultural Care Au Pair to find out more or to become one) and because she had room in her house she decided to host one so she was able to keep up her fitness.

Pics from some of my favorite group fitness classes across the country: Vixen Workout (Miami), TurboKick (NYC & Dallas), PiYo (Dallas W Hotel) , Les Mills Body Pump (NYC & Dallas

Here are the reasons why I love group fitness and you should too!

  • FUN – I wholeheartedly believe that the only way to commit to a regular fitness regimen is to a find a workout that’s fun for you! Group fitness has a fun factor that I can’t experience while working out alone. My advice: Find a group fitness class that you enjoy and you’ll always be fit. Fitness should be enjoyed as a hobby rather than dreaded as a chore.
  • Passion Once you find a class that you enjoy, you’ll naturally want to get better and learn more about it. It becomes a passion. Now, I actually look forward to my workouts and want to continuously improve in them.
  • Fit Friends – I’ve met some of my best friends in group fitness classes. Knowing my”fit friends” religiously attend class helps keep me accountable for showing up.
  • Effective – Most classes are designed to deliver a comprehensive workout meaning that you’ll work all major muscles groups during a strength-focused class and/or adequately elevate your heart rate during a cardio-focused class .
  • Positive Vibes – Group fitness instructors are trained to motivate their classes. While some are better than others, it’s nice to have someone leading you through a workout and encouraging you along the way. Also, unlike sports, there’s less competition so you can focus on your workout and enjoy the process.
  • Music – Most classes are choreographed or motivated by music. Music is a natural energy booster and encourages us to work harder without realizing it. (P.S. Have you checked out my latest playlist?)
  • Save Money – While I’m a big fan of personal training, I simply can’t afford it on an ongoing basis. I’ve found that small group fitness classes such as Nike Training Club or other boot camps provide similar results at much lower price.
  • Power in NumbersNobody wants to be the weakest link. Being surrounded by other people who are working hard provides instant motivation to do 15 push ups when we only want to do 10.
  • Variety – Workout routines are continuously changing which is great for muscle confusion to prevent fitness complacency. When working out alone, we often stick to our usual program (30 minutes on the elliptical + some abs) which is not effective for increasing our fitness level or losing weight.

Hopefully this post inspires you to check out a group fitness class this week. If so, let me know how it goes! xoxo, Brit

 

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10X10 CrossFit-inspired Calorie Blasting Workout

 

Hey Gang!  Hope your week is going well.  I’ve been working away in Chicago and still attending regular CrossFit sessions with my team.  I’ve always had mixed feelings about CrossFit (seemed a little “meatheadish”) but over the past few weeks I’m becoming more of a fan. In fact, I actually created my own “CrossFit-Inspired” workout to do this Friday when I get back home.  I wanted to share it with you guys so you can give it a whirl on your own.  A few things to note:

  • Duration = 15-20 minutes
  • Calorie Burn = ~ 250 calories
  • Rest for 1 minute between each round
  • The workout requires a kettle bell.  If you don’t have a kettle bell, feel free to use a 10-20 pound dumbbell instead
  • Be sure to do full sit ups (not crunches) keeping your feet flat on the ground

 

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5 Tips to Ensure Good Health

breathe-deep

I’ve been getting over a cold the past few weeks which had me feeling pretty groggy.  Thank God I don’t sick very often, but when I do I recognize a pattern of  lifestyle changes that largely contribute to my lack of health.  For instance,  I get sick when I overindulge, get stressed out or spend minimal time doing activities that energize me (like teaching fitness classes).  I saw this quote and loved it because it rings so true to my personal health.  Of course I added some “GRIT by Brit flare” and elaborated on each point with my colorful commentary.   I hope these words of wisdom keep you healthy today, tomorrow and forevermore! xoxo, Brit

1. Eat Lightly

Eating well and eating lightly are two different things.  I have several friends, including me, who overeat because we are eating “healthy” foods.  This is not a good look.  Hopefully you read the guest post I featured on Intuitive Eating.  If not, go check it out.  Bottom line is that overeating may cause temporary satisfaction but it ultimately leads to sickness, obesity and even depression.

2. Breathe Deeply

Breathing deeply requires to us to tap in to our diaphragm and “fill up our bellies” with air. I learned the technique and value of breathing deeply through my yoga practice. I find that deep breaths calm my nerves and help me process my thoughts. “Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.” (Source: Harvard Medical School)

3. Live Moderately

It is possible to have too much of a good thing.  As much as I love to travel and socialize, I have to be mindful of getting burnt out.  The same goes for sipping wine, shopping, investing in relationships, etc. Every few weeks it’s a good idea for me stay in, not make any plans for the weekend and just chill on my couch with a few good books.   To ensure good health, we must be mindful of aiming for moderation in all aspects of life – even the good stuff.

4. Cultivate Cheerfulness

Nothing brings about sickness more than sadness.   Go out of your way to be cheerful.  For me, the trick is to never allow myself to get really down in the dumps.  I mean, obviously life brings about some serious challenges and it’s healthy to grieve.  However, I believe in the laws of Physics.  A body in motion, stays in motion.   A mind that starts cultivating negative thoughts continues to cultivate negative thoughts.  It takes a TON of energy to perform a 180 degree turn.  It’s a lot easier to move forward in the direction you are already headed.   So make a conscious effort to cultivate cheerfulness even during tough times – Fake it till you make it!

5. Maintain An Interest In Life

I find that my interest in life diminishes when I’m feeling hopeless.  To me, being hopeful about life and being interested in life go hand in hand.  Life is crazy complex but it always works out for the good.  So stay hopeful.  Be interested in helping others, observing beauty and seeking the happy ending.  This curiosity will initiate a personal vitality and internal energy to help ensure good health.

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The cure for anything is Saltwater: Sweat, Tears & the Sea

Hey gang, sorry for my sporadic posting lately.  Fortunately, I enjoyed some much-needed time away in Mexico for my dear friend’s wedding.  The calming effects of the sea are amazing – much like the high after a good workout or relief after a good cry.  Here’s  few pics from my weekend.  I’ll be back to posting workouts, recipes and “fitspiration” over the next few days.  In the meanwhile, check out my Extreme Bikini Body Workout – it’s that time of year.  Love you lots!

Mexico beach photo GritbyBrit
Chillin’ in Riviera Maya, Mexico – April 2014

beach pic
Clear blue skies in Mexico #Bliss

beach pic 2
Sexy Grit by Brit #Surfboard

The cure for anything is Saltwater: Sweat, Tears & the Sea

xoxo, Brit

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WOD: Endurance Pyramid Dumbbell Circuit

Hey Gang!  Hope your week is going well.  I started a new project in Chicago this week.  My team is full of CrossFit junkies and this morning they hit up a 5:30am CrossFit session.  Unfortunately, I overslept and missed it 🙁  But on the bright side, I made a back up “Endurance Pyramid Dumbbell Circuit”  workout and did it in my hotel gym.  After the circuit, I got a quick 30 minutes in on the elliptical.  My entire workout took 45 minutes (so I’m guessing the circuit only takes ~15 minutes).  Try to power through it with minimal rest to focus on building your endurance and to get a good sweat going – post a comment if you have questions.  Enjoy!  xoxo, Brit

Endurance Pyramid

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Happy Easter #SundayInspiration

bunny header

Calimera! Wishing you a very Happy and Inspiring Easter Sunday.  I hope you enjoy celebrating this glorious day with your friends and family.  Also, I want to announce the winner of the Sporteer Running Armband = Nkoyo. CONGRATS!  Please email me your mailing address at [email protected]. xoxo, Brit

“The story of Easter is the story of God’s wonderful window of divine surprise.”   – Carl Knudsen

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Soup Up to Slim Down: Delicious High-Protein Spring Soup Recipe

It’s Spring – yippee!  In warmer weather I often feel weird eating soup because it seems like such a “cold weather thing.”  However I’d like to keep up my soup consumption because doing so is great for weight management.  Studies show that people who sip on soup before their meal are more likely eat fewer calories at their meal.   Better yet, soup eaters often skip on dessert because they feel full.

Unfortunately, I can’t get down with most Spring inspired cold soups like gazpacho and chilled veggie puree concoctions – just not my thing.  So I researched some nutritious and delicious, hot “Spring Soup” recipes to share with you guys.  The following Spring Minestrone by Hank Shaw intrigued me because it’s low in fat yet high in protein.  More importantly it sounds light and tasty and seems pretty simple to prepare.  If you don’t spend much time in the kitchen (no judgement here) I highly recommend the soup bar at Whole Foods – particularly the Moroccan Lentil and White Bean Kale.  Try to avoid cream based soups since they are higher in calories and fat.

Hope you like – let me know! xoxo, Brit

Spring Minestrone Soup from Simply Recipes

spring-minestrone

  • Prep time: 20 minutes
  • Cook time: 40 minutes
  • Yield: Serves 4-6.

You can either make fresh pesto for this recipe, or you can just buy some high-quality pesto in the market.

INGREDIENTS

  • 2 Tbsp olive oil
  • 6 green onions
  • 2 green garlic stalks, or 2 large garlic cloves
  • 1 pound baby potatoes, or Yukon gold potatoes cut into 1-inch chunks
  • 1 15-ounce can of diced tomatoes
  • 1 quart vegetable or chicken stock
  • Salt
  • 1/2 pound artichoke hearts (fresh or frozen), chopped roughly
  • 1 15-ounce can of chickpeas
  • 1 cup peas (fresh or frozen)
  • 1/2 pound asparagus, cut into 1-inch chunks
  • 2 cups greens (dandelion, chard, spinach, kale, arugula, etc), sliced into thin ribbons
  • Up to 1/4 cup pesto
  • Grated parmesan or pecorino cheese for garnish

METHOD

1 Chop the green onions and green garlic and separate the white and light green parts from the green tops. If you are using regular garlic cloves, put them with the white parts of the green onions. Slice the potatoes and artichoke hearts into chunks you would want to eat with a spoon.

2 In a large pot set over medium-high heat, warm the olive oil for 1 minute. Add the white parts of the green onions as well as the garlic and stir-fry for 1 minute. Add the potatoes, stir to combine and cook 1 minute.

3 Add the diced tomatoes with their liquid and the quart of vegetable or chicken stock. Bring to a simmer, add salt to taste, then cover and cook over medium-low heat for 10 minutes.

4 Add the artichoke hearts and cook another 5 minutes, then add the chickpeas and green peas and cook another 5 minutes. Remove the cover from the soup and add the asparagus. Cook 2 minutes. Add the greens and the green parts from the green onions and green garlic, if using. Stir well to combine and cook 1 minute.

5 Turn off the heat and stir in the pesto. Serve topped with grated cheese.


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