weight loss – GRIT By Brit

These 7 Foods Hide Massive Amounts of Sugar

October 28, 2014 No Comments

Hey gang – happy Tuesday! I hope your week is off to a good start. I’ve been working away setting up my new fitness studio, Dallas GRIT Fitness. It’s truly a dream come true, but boy is it a TON of work. Yesterday the painters started preparing the walls, we got internet installed and I made a final decision on the flooring – woo hoo! The work continues today so I’m having my friend and fitness partner in crime, Turner, fill in a guest blog post for me. I’ll be back in action tomorrow with your workout of the week. I’ll also post some pics of the progress we are making on my studio. Talk soon. Lots of luv, Brit

Guest Post from Turner Cavender, owner of Dallas Fit Body Boot Camp. Follow Turner on Instagram @turnercavender

It’s hard to avoid sugar when many common foods secretly contain loads of it.

You may already know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat. To add to this fact, recent studies are proving that sugar is even more dangerous than we once thought.

According to a new study published in JAMA International Medicine, our risk of heart attack doubles when 20 percent or more of our caloric intake come from sugar. That is no joke! Knowing this, let’s uncover the 7 common foods that you may not have thought contain high amounts of sugar.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.

2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a “health food,” but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.

4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.

5. Granola Bars
Granola bars may boast “wholesome, whole grains “on the package, but your it’s hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.

6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.

And let’s not forget the critical role that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places. Email me at [email protected] to get started on a fat loss program that really works. Here’s to good health!

Detox Plans, Inspiration & Motivation

Free 4 Week Exercise & Eating Plan! Join the #GRITshapeup

October 9, 2014 12 Comments

Hello friends! Hope your day is going well. SO…I finally finished a big project I’ve been working on for a quite some time. After I reached my 2 year blogiversary this March, I decided to put together my top workouts, detox tips and nutrition advice in to a best in class 4-week shape up plan. I’m finally done and my first GRIT by Brit 4 Week Shape up Plan is ready for you to download. Yay!

I really hope that this is a community effort where we can share our progress and encourage each other to be our healthiest, best selves. That said please email me at [email protected] if you have any questions about the plan. Also, I highly encourage you to team up with some friends and do the plan together. There’s power in numbers! Share your workout photos and healthy meals on Instagram and Twitter with hashtag #GRITshapeup – I’ll start doing product giveaways for my favorite pics!

A core value of GRIT by Brit is “FREE” – I believe that we don’t have to be wealthy to be healthy. That said, I made my printable GRIT Shape Up plan 100% accessible to everyone. Just enter your email address in the subscription box to the right (below the search bar) and a link to download the plan will be sent to you. If you have any issues downloading, send me an email ([email protected]) and I’ll help you out. Be sure to keep us updated by posting pics or updates with hashtag #GRITShapeUp. I can’t wait to hear your success stories. Show your GRIT! Lots of luv, Brit

Just for Fun

Guest Post: Ariana’s Healthy Lifestyle Makeover #TransformationTuesday

October 7, 2014 1 Comment

Happy Tuesday friends! Today I’m sharing a story from my new Dallas “fit friend,” Ariana! We met this Summer when she attended my PiYo classes at the W Dallas Hotel. We instantly hit it off given our love for hardcore workouts and bright workout clothes (see pic of us in PiYo class on Instagram). I was inspired by Ariana’s dedication coming to class every Saturday and the fact that she always rallied a group of girls to come along with her – talk about accountability! As we got to know each other better, Ariana shared her healthy lifestyle journey with me. I was instantly energized by her story, so I asked her to share on my blog today! I hope her story encourages you as much as it encouraged me…

Ariana’s Healthy Journey: Connecting with a Positive Community

My name is Ariana Michelle and my life has always been very adventurous. I love traveling and a good challenge. I’m a packaging engineer in the cosmetic industry and just moved from New Jersey to Dallas to be closer to my fiance! We met 2 years ago in Turks and Caicos!

My before picture was taken in March right after I moved to Dallas. I’ve always struggled with food. My family knew me as the garbage disposal…I was such an athlete that I thought I could burn it all off. After college, that wasn’t the case anymore, and real athletes don’t treat their bodies with diets full of ice cream and bagels! It’s taken a really long time to listen to all the advice I’ve been reading about for years. I have lost 20 lbs since then and countless inches. I was a size SAD, now I’m a size SASSY! Never give up, your journey will take time! I wish I had listened back then and stopped eating all the foods that made me sick. Without the right foods I wouldn’t be such a ray of sunshine!

My biggest motivation was striking out on my own. The move to Texas was really hard! I didn’t know anyone. My fiance still lives 6 hours away, and so I had to learn to cook for myself! I needed a community, a place to call home, and friends who enjoyed the same things I did. I was tired of having acne, not fitting into my clothes, and I knew if I was going to make new friends I first needed to feel confident in my own skin. So, I decided my health would be the #1 priority in my life. I found community in all different fitness groups!

Ariana & the Tone it Up Babes! Being a part of a healthy community increases accountability!

I set out to make some goals for myself! The Tone It Up (TIU) BIKINI SERIES was extremely helpful to set goals. I challenged myself with different cardio workouts like Turbo Fire, and T25, and TIU running routines. Each week, you have to keep yourself accountable, and remember that every small change yields large results! An easy goal to start with, I added something green to each meal. The following week I added more cardio. It’s so important to go slow and have a vision for your journey or you will be overwhelmed and give up. It’s the sum of your choices that makes a radiant person. Goals are the key to loving life!

Did I have set-backs? Yes! It has been a two-year journey to get where I am now. Between a devastating breakup, the loss of a dozen friends who were once my support system, and family struggles, there were times that I wanted to focus on other things, and help everyone else. But the biggest thing you can do for your family is to be a constant example of positivity. It took a long time for me to find a job in Texas, and then I was finally able to get connected to a great group of girls! I dove right in, making sure that I had a new support system if I was feeling helpless or tired. My journey would not have been possible without my #tiusisters and #teamuproar

I’m going to continue to follow the Tone it Up Plan and my new lifestyle for life~ eating the right things at the right times is going to help me keep up with my kids (someday ;)! I always tell my friends that each day adds up, so even if you only have 20 minutes to be active, that makes 140 minutes per week. I take it day by day, and set goals each morning. I never feel guilty for indulging once in a while because what I do 85% of the time keeps me right on track.

Ariana now feeling good, looking great and still staying connected to her fitness community

You can keep in touch with Ariana on Instagram @Fitgirlmechanic or email at [email protected]

Cardio, Home Workouts

DIY Cardio Kickboxing Workout – Have fun, get sweaty, blast calories!

September 30, 2014 5 Comments

Hola Friends! Hope your week is off to a good start. It’s Tuesday, which for me means workout time! Most of you know that I’m huge fan of cardio kickboxing (Turbo Kick in particular) so I wanted to create a DIY kickboxing workout that you can do in the comfort of your own home. All you have to do is turn on a 30 minute playlist of your fav upbeat jams and then rock out as you power through these exercises…

This workout requires NO equipment. However, you can wear weighted gloves for some simultaneous muscle toning. For the best cardio conditioning, try to complete the circuit four times in 30 minutes (this includes 3 – 2minute rest sections). Stay light on your toes and keep your abs engaged with each exercise. You can expect to be super sweaty and burn 350-450 calories. For a little extra entertainment value, here’s a video of me rocking out some cardio kickboxing at Turbo Kick last Saturday. Now it’s your turn – enjoy! Luv, Brit

Just for Fun, Lifestyle

No Grit No Pearl

September 18, 2014 2 Comments

Image: Graphic design by Lulu & Georgia

Good morning friends! I hope your day is off to a good start. I overslept and missed my spin class, so I did the T25 Core & Cardio Beta workout in my living room this morning. You can see me action on Instagram (Warning: I’m hot sweaty mess – don’t judge!) Also, I want to share this print I discovered from Lulu & Georgia. I LOVE it so much that I bought a copy and am going to put in a really cute frame. Does this quote inspire you? To me, it’s so simple and direct. Pearls are created when little piece of sand or dirt (grit) enters an oyster shell. Then inside of the oyster the grit gets coated and over time becomes a pearl. Isn’t that beautiful? It captures the reality that the greatest things in life are simply “trash” transformed into “treasure.” Through patience, pressure and persistence anything is possible – that’s the truth!

Speaking of grit, tomorrow I will announce the winner of my signature GRIT tank top giveaway. It’s not too late to participate – just post a comment telling me what “grit” means to you. I’m loving the responses so far – very inspiring!

Last but not least, I’m officially encouraging all of the Dallas readers to sow their grit by waking up bright and early this Saturday morning and join me for the very last PiYo class on the wet deck of the W Dallas Hotel. As usual, class it totally FREE! We start at 9am (arrive at least 15 minutes early to get a spot) and bring your own yoga mat. To celebrate a super successful Summer, we are having a special “Burpees & Breakfast” event. After class you can enjoy FREE snacks from Cook Hall and drink specials – yay for $5 Mimosa pitchers! Am I the only person who enjoys vino after vinyasa?

Last #piyo clas @wdallashotel is this Saturday – see you there!

See you Saturday and show remember to show your GRIT!

Lots of luv, Brit

Total Body

Brit’s Beach Bikini Workout

August 28, 2014 No Comments

As we savor the last few days of Summer, I wanted to share a workout my friends and I did last weekend in Miami. The workout is fun, simple and effective (instructional photos are below). Give it a whirl this Labor Day weekend and let me know how it goes. Lots of love, Brit

Just for Fun

4th of July Giveaway from Sweaty Bands & 20 Minute Cardio Workout

June 30, 2014 No Comments

Hey Gang – Happy (almost) 4th of July! In honor of the upcoming holiday I’m hosting a giveaway of 2 super cute headbands from Sweaty Bands (pictured below)! I love Sweaty Bands because they come in TONS of bright colors and cool patterns and most importantly, they don’t slip during your workout. To participate in the giveaway, just post a comment telling me your 4th of July weekend workout plans – be creative! I’ll pick a winner and announce on Wednesday, July 2nd! Also, be sure to include your email address or a way that I can contact you if you win.

2 Super Cute Sweaty Bands to be given away to 1 lucky winner! Post your 4th of July Workout plans below to enter to win!

In case you’re pressed for time this weekend, here’s a quick and very effective cardio workout that you can complete in 20 minutes. I do this workout in my hotel room all the time – it’s simple and sweaty! Warning – there’s a lot of jumping incorporated, so if you have chronic knee pain or knee injuries, this is not your ideal workout. For best results, move quickly from one exercise to the next and ONLY rest during the set rest times. You can expect to burn 250-300 calories in 20 minutes or less. Be sure to stretch after you’re finished. If you have questions about any of the exercises, email me at [email protected]. Also, YouTube has tons of example videos to guide you. Give my 20 Minute Cardio workout a whirl and let me know how it goes. Also, don’t forget to share your weekend workout plans to win these adorable Sweaty Bands. Have a great week! xoxo, Brit

Inspiration & Motivation, Lifestyle

Be a Doer not a Dreamer

June 12, 2014 No Comments

Hey 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:

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

Weight Loss

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

April 6, 2014 No Comments

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

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.

Add to shopping list

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.

Just for Fun

Nutritional BANG for your BUCK: Tips for healthy grocery shopping on a budget

March 30, 2014 No Comments

Guest Post – For more nutrition advice visit www.lknutrition.com

As a self-proclaimed “FalafeLover” (and “many-other-foods-lover”) in Brooklyn, grabbing a yummy meal at one of the Big Apple’s thousands of amazing eateries is pretty par-for-the-course when it comes to socializing & enjoying New York City life.

BUT, eating out’s not always super budget friendly…

(9 bucks for a measly chicken sandwich… Say what??)

In an effort to save some moola, I committed to avoiding (*almost* all) restaurant-dining in March – as part of my blog series, where I challenge myself to add or eliminate a new “habit” each month. My overall goal for this challenge was to food shop and cook more frugally, without sacrificing the nutritional quality of my meals.

One major take-away has been learning how to better navigate the aisles of my local grocery store, and identify the most low-cost/nutrient-dense foods. News flash to the health-and-budget conscious: healthy home-cooking can still be quite expensive (especially in the city), IF you’re not savvy about it….

….But have no fear, Falafelover is here! To let you know that it IS possible to eat well without breaking your bank account. And now presenting…

FalafeLover’s TOP HEALTHY/CHEAP GROCERY LIST

Grains/Starches

Brown rice
Whole wheat pasta
Whole wheat bread
Oatmeal
Potatoes (white or sweet)

Protein

Canned beans (any kind – but my fav is Garbanzo, obviously, being a Falafelover, and all :))
Tofu (extra firm for highest protein content)
Eggs
Canned tuna or sardines (in water)
Cottage cheese (plain, low-fat)

Fruit

Bananas
Apples
Oranges
Pears

Non-starchy veggies

Kale
Collard greens
Tomatoes
Carrots

Healthier fats

Peanut butter (without added sugar/salt)
Avocados
Raw nuts (unsalted, in bulk – more cost-effective)

Bonus tips for getting most nutritional bang for your buck:

Go for the generic brand whenever you have the option– there’s almost always no difference in the quality
For canned beans, make sure to rinse out the excess salt
Cook a big pot of rice or pasta for the week, and then portion it out and use as a base for different stir-fries, soups, etc.
Produce prices ebb and flow big time depending upon what season we’re in. Berries are cheaper in summer, and squash is cheaper in fall/winter, for example. Go for the produce that’s in-season when you can (it’s fresher and yummier, too).
Don’t worry about buying organic. It’s not worth it, in my opinion. Just wash your produce well, and you’ll be good to go.
Skip the protein/granola/energy bars and make your own healthy snacks, like a DIY trail mix with nuts, seeds, dried fruit and little pieces of chocolate.
Invest in a water bottle and enjoy nature’s healthiest and cheapest form of hydration, H20! Skip the vitamin-infused stuff (way over priced for the lack of nutritional value it offers) and the juice (fresh fruit is cheaper – 30 cents for an orange versus 1 or 2 bucks for a bottle of OJ).

Guest Post from Turner Cavender, owner of Dallas Fit Body Boot Camp. Follow Turner on Instagram @turnercavender

Ariana’s Healthy Journey: Connecting with a Positive Community

See you Saturday and show remember to show your GRIT!

Lots of luv, Brit

in·dom·i·ta·ble

Spring Minestrone Soup from Simply Recipes

INGREDIENTS

METHOD

FalafeLover’s TOP HEALTHY/CHEAP GROCERY LIST