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

SPEAK it into Existence!

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“I’m going to shoot a workout video on May 12, 2012”

– Brit on 1/24/12

Guess what?  I did!  In less than 5 months, with help of the most amazing friends and family, yesterday we shot GRIT Ultimate Body Burn Vol.1 – WOW!  Let me preface this by saying that I have ZERO video or audio production experience, I’m not a full-time fitness professional (I’m a management consultant by day) and I’ve only been a group fitness instructor for 1 year.  However, a simple statement that I made to a friend on Jan 24, 2012 became a reality due to enthusiasm and the amazing power of the tongue!

Now let me keep it real, there were SEVERAL bumps in the road: getting legal clearance for music was a nightmare, writing choreography took many sleepless nights and my credit card is suffering from underestimating the cost of video equipment rentals.  However, I feel more alive and energized than I have in years because I did something that most, including myself, considered impossible – and it all starting with SPEAKING out my goal.  Even though we still have a lot of post production work to do, this is one of most challenging and inspiring experiences of my life so I wanted to share it with you.  Now, I challenge YOU to BELIEVE in whatever it is that you want to achieve.  You ARE what you SAY you are.  So, NAME it, CLAIM it, and DO it – GRIT!

“Death and Life are in the power of the tongue…” (Proverbs 18:21)

Me and my GRIT girlz chillin’ in between cuts
The amazing Phil Wall to the far right (www.philwallproductions.com) my buddy and partner in crime – the genius one man crew who made the shoot a success!
Got free labor from my lil’ bro – he was our “audio technician”
Standing AB work – yeah buddy!
Celebrating (silly pose) after we finished the shoot!
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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

4-week Tone Up Challenge

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Hey guys – meet one of my DEAREST college friends, Jan.   Many people think that Jan and I became friends because we were both varsity athletes, but I know that we TRULY bonded over our love for football players 😉

Jan now lives in Chicago,  works in the fashion industry and is constantly on the go.   She likes to workout but is looking for a plan to get her out of her usual routine and beach body ready for our summer vacay!

However, keep in mind that Jan only has time to workout for 1 hour each day and no more than 5 days per week.  Also, she a has a history of knee and ankle injuries so high-impact workouts are a “no go.”

That said, I put this 4-week plan together which incorporates several of the workouts and nutrition tips previously posted on GRITbyBrit.  Every week, Jan will provide you guys with an update on her progress and a picture of her body getting hotter by the day!  WISH HER LUCK – go Jan!

Links to workouts mentioned above:

  1. Six Pack by Summer Workout: https://gritbybrit.com/2012/04/22/six-pack-by-summer/
  2. KILLER legs Workout: https://gritbybrit.com/2012/04/23/get-killer-legs-in-your-living-room/
  3. Medicine Ball Workout: https://gritbybrit.com/2012/04/28/melt-fat-at-home-with-a-medicine-ball/
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Inspiration & Motivation

How bad do you want it?

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“When you want to succeed as bad as you want to breathe, THEN you’ll be successful.”

Happy Friday – the weekend is almost here!  As you end one week and start another, I challenge you to think about what you “REALLY” want out of life.  Everyone says they want to be fit, healthy, happy, successful…but think about the SPECIFIC things you want  and HOW BAD you really want them.

As a fitness instructor, I hear people tell me over and over again, “I really want to lose weight” or “I really want to get in shape.”  They want these things for several reasons:

  • Health benefits
  • Longer life
  • More energy
  • Wear cute clothes
  • Increase self-confidence
  • Better dating life
  • and the list goes on and on…

But the question isn’t, “How bad do you want these things?”  The REAL question is, “What are you willing to SACRIFICE to get these things?”

A friend of mine sent me this video which pretty much sums up the essence of the 2nd question and the essence of GRIT.  Watch, listen closely to the man speaking in the background (especially at the end) and think about how hard you are willing to work to get what you REALLY want.  Because whatever you desire, YOU CAN HAVE IT!




[youtube http://www.youtube.com/watch?v=lsSC2vx7zFQ&w=560&h=315]

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Arms, Home Workouts, Workout Reviews & Ratings

Les Mills Body Pump Review: Pump ON = Fat OFF

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  • Workout: Body Pump, Les Mills
  • Duration: 1 hour
  • Calories Burned: 350-550
  • Focus: Total body muscle strengthening and toning
  • What is Body Pump?: A total body weight lifting class using a bar with weighted plates on each side.  There are about 8-10 music tracks and each one has a choreographed weight lifting routine to work a specific muscle group (i.e. legs, chest, back, biceps, triceps, etc.).  You can also buy the DVDs and equipment to do the class at home.
Brit gettin’ her “PUMP” on April 9, 2012

Commentary:  I try to go to Body Pump at least once a week and when I do, I always feel tight and toned.  The music is okay, def not amazing, but the workout is sick –  it’ll get you right.  I like this class because it’s an efficient TOTAL body strength workout. I appreciate that I don’t have go searching for a weight lifting routine for each body part, I can get it all at once – 1 hour and done.  Also, you do a ton of reps for each muscle group so bulking up is not an issue.  Instead, your muscles gain endurance and you even get a good sweat!

The Facts: Building lean muscle mass is not only great for your overall health and  fitness, it’s also a great way to speed up your metabolism aka BURN FAT!  Your Resting Metabolic Rate (RMR) is the rate that your body burns calories while at rest.  RMR is directly related to your ratio of lean body mass.  This means, the more lean body mass you build, the more calories and fat you burn while at rest.  So get your PUMP ON and get the FAT OFF 🙂

Resistance training has been perhaps the most under emphasized component of the comprehensive weight loss program.  – Paula Besson MEd

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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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Just for Fun

2-week plan to nix 10 pounds

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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:

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Cardio, Home Workouts

Basic Body Burn

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  • Name: Basic Body Burn by Brit
  • Duration: 1 – 1.25 hours
  • Calories Burned: 300 – 500
  • Focus: Moderate cardio + total body light resistance training
  • Location: Hotel gym (any gym you want)
  • Commentary: Last week was crazy with work travel, leaving me pretty burnt out and lacking motivation to go to the gym and hit it hard.  So, I made this workout to do in my little hotel gym.  It gave me a low/moderate intensity total body workout that kept me active but didn’t wear me out.   At the end of the day, I felt really proud for not skipping my workout altogether 🙂  Now, this isn’t a workout you should stick with if you’re really trying to “get it in.”  BUT, it’s a good option for those days when you aren’t really feeling it or maybe traveling …enjoy!

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