Inspiration & Motivation

4-week tone up challenge: COMPLETE

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“Done and Done!  The 4-week tone up challenge was truly a great mix up to my winter workout rut.  I appreciated having set days to work out and set days to recover.  Also, the structured workout plan gave me goals and checklists which were extremely helpful when fitting workouts into my busy schedule. Overall, I am loving the results so far and will continue to use Brit’s workouts ALL summer.  This is just the kick-start I needed to get beach body ready.  After only 4 weeks my “six-pack” is starting to show and my legs are significantly more toned!  I’m looking forward to some new workouts for my post Italian vacation in a couple of weeks to help me get back on track after a little R&R with a great friend (Brit).”   – Jan

Wanna try the challenge?  Missed one of Jan’s updates?

Photography provided by Anna Jane

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Just for Fun

5-minute Healthy Breakfast Ideas

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The week before last I worked from home – yay!  On Thursday morning, I made and ate breakfast immediately after I woke up.  I was so proud, I took a pic of my breakfast and posted it on Twitter 🙂  This got me thinking, “I’m going to commit to eating breakfast within 30 minutes of waking up for the next 5 days.  Not only that, I’m going to take a picture of my meal and post it on Twitter for accountability.”  Well, turns out that what our parents say is TRUE, breakfast IS the most important meal of the day.  Studies show making breakfast a daily habit can help you lose weight – and keep it off.  Personally, I felt the following changes/benefits that week:

  • I wasn’t starving at lunch which helped me make better food choices
  • My digestion was more “regular” 😉
  • My energy level was higher during the day, especial during my workouts
  • I felt lighter and leaner

Based on my fitness experience and nutrition knowledge, I have created a formula for what I consider to be a complete “GRITTY” breakfast:

GRITTY Breakfast = complex carb (whole grains and/or fruit) + protein + KICK  

FYI – a “KICK” is little bit of caffeine to get my body going full speed. Remember all the benefits of Coffee that we learned about earlier?

Below, are pics of all of  my breakfast meals that week.  All were prepared in less than 5 minutes, making them excellent options for those of you rushing to work in the morning.  Try out the breakfast challenge for yourself.  You may just take on a new healthy habit!

Thursday

Greek yogurt + mixed berries + 1 crumbled crunchy granola bar + hot green tea

Friday

Quaker instant oatmeal + 1 large orange + black coffee

Saturday

1 Van’s whole wheat waffle (comes frozen, just put in toaster) + peanut butter + strawberries + hot green tea

Sunday

2 crunchy granola bars topped w/peanut butter + 1 apple + hot green tea

Monday (up in the air, breakfast at the airport before a 6am flight…the life of a consultant)

2 small apples + 1 small bag of almonds (not pictured) + black coffee

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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

Confessions of an “Over Trainer”

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Last weekend I missed my 2 Hour Saturday Detox because of a very fun brunch event.  In reality it wasn’t that big of a deal, but all week I found myself trying to make up for that 1 workout (don’t judge, I already told you guys about my neurotic tendencies) .  In all seriousness, I felt really out of  shape and had this weird need work out really hard for the next few days to make up for it.  Fortunately, my friend/work out buddy provided a rescuing voice of reason after our Turbo Kick class on Wednesday.  She just sent me an email that said “You aren’t out of shape, you are over training.”  And that’s when it hit me, I needed to CHILL OUT.  I was seriously showing signs of an “Over Trainer” …

Me, pooped after an intense workout. This SHOULD NOT be a “daily” thing!

As you guys know by now, I’m strong advocate of pushing your body and mind to get the fitness and health results you desire.  However, there IS such thing as “over training” and I know this because I struggle with it.  Like all things in life, too much of any thing ultimately becomes a bad thing.  If your body doesn’t get adequate recovery time, your workouts could do your body more harm than good and put you at serious risk for injury –  keeping you from working out altogether!  Mental and psychological risks of too much exercise also exist.  For instance,  feeling depressed, fat or out of shape without long, intense regular workouts and sacrificing your personal commitments and relationships to hit the gym are just a couple.

I’m all about getting your sweat on, but if you think you are over training, def chill out for a bit and talk to your doctor about it!

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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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Home Workouts, Total Body

Melt Fat AT HOME with a Medicine Ball

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  • Workout: Medicine Ball Melt Down by Brit
  • Duration: about 30 minutes
  • Calories Burned: 250 – 350
  • Focus: Total body toning, core strength, calorie burn
  • Commentary:  Using medicine balls are a FUN and EFFECTIVE way to change-up your home workout routines.  I like them because I can always find a new way to workout with them.   I highly suggest getting one of your own – you can buy them for pretty cheap ($10-40) depending on the weight.

INSTRUCTIONS: Do 4 rounds of the following circuit.  Between each round, do a 1 min cardio interval  (i.e. jumping jacks, squat jumps, high knees, ski jump side to side, etc.)  You can do this workout at home or  at the gym after or before your cardio training – ENJOY 🙂

    1.  Push ups (15 reps), with one hand on the medicine ball  – 2 rounds w/ right hand, 2 round w/ left hand
    2. Bicep curls (20 reps), holding the medicine ball with both hands
    3. Triceps overhead extensions (20 reps), holding the medicine ball with both hands 
    4. Loop through lunges (20 reps), 10 on right leg and 10 on left leg; step one leg forward into a lunge position, pass the medicine ball under your front leg from one hand to the other, bring the ball back up over you head and pass to the other hand, repeat (see example at the bottom)
    5. Wall sits (45 seconds), with lateral shoulder isolation, hold the medicine ball straight out in front of you with both hands while holding a wall sit 
    6. Berry pickers (20R, 20L), holding the medicine ball with both hands  – lie on your back, bend your knees, rise to a crunch position and twist left and right so that the ball touches the floor on each side
    7. Plank on medicine ball (45 seconds) – 15 sec w/ ball under right hand, 15 sec with ball under left hand, 15 sec with ball under both hands
    8. Superman extensions (20 reps), lie face down on your stomach,  holding the medicine with both hands out in front of your forehead,  raise the ball up about 4 in. from the floor, squeeze your back muscles, repeat.
Example: Loop Through Lunge
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