Inspiration & Motivation

So, you mean praying can help me lose weight?

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Last weekend I went to a fitness instructor workshop and one part of the training was on the “Iceberg” model of health.  As you can see Spirituality/Meaning are at the base of the iceberg.  This helped me understand that the lasting way to maintain good health is to have a strong spiritual foundation and life meaning/purpose.  It goes a little something like this: Knowing our life’s purpose drives our motivations > our motivations drive our lifestyle/behaviors > our lifestyle determines our state of health.  You’re probably thinking, “WHOA, Brit just got real deep on us!”  Well no worries, I’m not trying to be your guru – I just don’t want all of my leg and ab workouts going to waste if you haven’t first laid the foundation 🙂

Source: http://www.mywellnesstest.com/IcebergModel.asp

I’ve held tight to some valuable advice from my parents and mentors which can guide us as we evaluate the “base of our health icebergs.”  Hopefully this advice helps you as much as it’s helped me – enjoy!

Brit’s 5 Step Guide for a Strong Spiritual Foundation:

  1. Believe in God and that He put you here for a reason.  YOU ARE NOT A MISTAKE – your life has meaning and a specific purpose.  Life is about understanding our individual and collective human purposes and striving each day to live those out.  If you choose not to believe in God or a higher power, it’s virtually impossible to have HOPE for a greater good, divine order or individual life purpose.  And if your life is hopeless, why even live?
  2. Understand your strengths and where you put your effort. By knowing what you’re good at and when you’re most willing to work hard, you can gain a good sense of your natural gifts and ultimately your purpose in life.
  3. Understand and/or define your values.  What do you stand for?  Think about it and write it down.  Also, choose friends that understand your values, support them and keep you accountable for living by them – yes, tough love!  After all, “if you don’t stand for anything you’ll fall for everything.” – Peter Marshall, 1947
  4. Surround yourself with positive people.  Positive people are the ultimate sources of optimism and energy, find ‘em and keep ‘em.   On the other hand, negative people are like viruses, they will literally suck the life out of you – GET AWAY FROM THEM ASAP. This doesn’t make you heartless or a bad friend.  Instead, it makes YOUR OWN well-being your first priority.  The fact of the matter is that if we don’t take care of ourselves, we are incapable of adequately loving and supporting others.
  5. Pray Regularly.  Now, I have a hard time with this one because I find it very challenging to quiet my mind and really acknowledge my deepest fears, issues, questions, etc.  However, a daily devotion to prayer and/or meditation gives us an opportunity to express gratitude, explore our deepest spiritual questions, relax and continue progressing on our spiritual journeys.
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Inspiration & Motivation

“FAKE it till you MAKE it”

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Let’s be honest, some days you just AREN’T feeling it.  And when that happens, you have to be your own cheerleader and pump yourself up out of that funk.  Look, life will always throw you curve balls, your mood will swing up and down and people will wear you out. BUT ONLY YOU ARE RESPONSIBLE FOR YOUR OWN HEALTH AND WELL-BEING.  When I’m having “one of those days” I find that one of these positive affirmations usually get me back on the up and up.  Sometimes you just gotta fake it until you make it.  See if any of these statements work for you!

  1. There will be a day when my body is no longer able to exercise, but today IS NOT that day – let’s go!
  2. I’m stronger than I think I am
  3. Don’t be afraid of the way you feel
  4. If I quit now, I’ll feel even worse
  5. I REFUSE to let this chick “out work” me
  6. I’m grateful for 2 good arms, 2 good legs, a heart and lungs that work
  7. God didn’t give me a spirit of fear, but a spirit of POWER and SELF-DISCIPLINE (2 Tim 1:7)
  8. Quit TALKIN’ about the dream, just LIVE it
  9. There are ONLY winners and losers – I CHOOSE to win
  10. I Am Superwoman! (this one never fails, hehe)

NOW go hit the gym hard, get that promotion, achieve that goal and CRUSH this day!

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Abs, Home Workouts

Six Pack by Summer

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You CAN have a sexy stomach in time for  Summer by doing the “Six Pack by Summer” workout 3X per week along with regular cardio workouts!
  • Duration: 20 minutes
  • Calories burned: about 100
  • Focus: Strength and tone of Rectus Abdominis, Obliques
  • Commentary: Ladies and gents – summer is creeping up a little more every day.   Go ahead and get a jump-start on tightening up your tummy.  Below is workout I put together to overload your abdominal muscles, build core strength and flatten the belly.  No equipment is required so you can do it effectively at home!
  • Facts: The Rectus Abdominis (front abs) tend to be one of our weaker, under-worked muscle groups so its critical to spend special time strengthening them specifically.  Strong abs help balance weight throughout your core and prevent too much weight-bearing and stress on your lower back.  A flat tummy is also just nice to look at 🙂
  • Instructions: Do the following set of exercises – just one time through.  The entire workout should take about 20 minutes and your  abs will be on FIRE!  For best results, do the workout at least 3 times per week along with moderate/high intensity cardio workouts.  Be sure to stretch (cobra position) afterwards and enjoy your six pack!

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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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Just for Fun

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

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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 🙂

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?

  1. Increased energy levels
  2. Improved athletic performance
  3. Improved brain function
  4. Improved mood
  5. Alleviation of constipation (ewww)
  6. Improved sex drive (yay!)
  7. Reduced post-workout muscle pain
  8. Protection from certain cancers, Parkinson’s Disease, and Type 2 Diabetes
  9. 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 🙂

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Inspiration & Motivation

Fit chics eat breakfast…and make more money

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Reese Witherspoon getting her early morning jog in

Happy “hump” day – I hope your week is going well!   I had a 5am conference call today which I was NOT thrilled about.  Oddly enough, I don’t feel that bad.  This got me thinking, “What would my life be like if I started EVERY day at 5am?”  I’ve heard it time and time again, “The early bird catches the worm.”  Well,  turns out it’s true!  Establishing the habit of waking up early not only helps us manage our weight it also makes us more effective people.  Here are 5 key reasons I think we should all get some GRIT and try to become EARLY RISERS:

  1. More likely to eat breakfast – I can’t say this enough, “Eating a hearty, protein-rich breakfast is CRITICAL for weight management.”  Most of us who continuously struggle with our weight usually don’t eat until 2-3 hours AFTER we wake up…real talk.
  2. Less late night snacking – Most binge eating happens late at night.  Instead of late night snacking, just go to bed so you can be refreshed for your early morning start!  You’re an early bird now 🙂
  3. Get more sleep – Sleep deprivation is linked to weight gain!  By waking up early, hopefully you are more likely to go to bed early as well.  An early rise means a longer day, so you should be more tired in the evening and ready to pass out!
  4. Morning workouts – Morning workouts are more effective for weight loss because you aren’t burning the food that you have consumed during the day.  Instead, you are burning the carbs and fat that your body has stored over night.
  5. Overall more effective person – “Early to bed and early to rise makes a man healthy, wealthy and wise” – Ben Franklin, famously
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Home Workouts, Legs

Shorts Season Shape Up!

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  • Workout: Shorts Season Shape Up by Brit
  • Duration: 45 min – 1 hr
  • Calories burned: 350-500
  • Focus: LEGS – Glutes, Hamstrings, Quads, Calves

Commentary: It’s almost Summer – yeah buddy.  That means your thighs and booty are begging for public exposure, ha ha!  In all seriousness, I have an intense addiction to denim cut off shorts – pretty sure I wear them EVERY single day in this Texas heat.  That said, I do have to make sure to spend some extra time toning and tightening my leg muscles – specifically the booty, thighs and calves.  Here is a hardcore leg workout that I put together to help you tighten your tush and firm up your legs just in time for summer.  Do the workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio sessions and you should be ready to rock your booty shorts!    Enjoy 🙂

Instructions: This workout is a “super set”.  That means you will do each “SET” 3 times, then move on the to next set.  Between each set, jump rope or do jumping jacks for 1-2 minutes to keep your heart rate up!

Example: for Set 1, do the Squats then immediately do the Reverse Lunges.  Take a quick rest and then repeat 2 more times.  Once you have done the set 3 times, jump rope or do jumping jack s for 1-2 minutes.  Then move on to set 2.

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Just for Fun

Drinks “weighing” you down?

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Brit’s beverage epiphany: About this time last year, I had just finished working out and as I was leaving the gym, as usual, I bought a Gatorade.  For some reason, this day I read the nutrition facts: 200 CALORIES IN 1 BOTTLE?!?!  Geez, I just rode the elliptical for 45 minutes and I burned 450 calories. So drinking this Gatorade basically means I’m going to wipe out almost half of my work out!  From that moment on I decided – “I’m OFF Gatorade, yall can keep those.”  As a matter of fact, I’m done “drinking” calories.  If I have to budget my calories, I’d much rather spend them on eating some good food – AMEN?

The facts: You have to burn 3,500 calories more than you consume to legitimately lose 1 pound.  The drinks on my “BAD LIST” carry anywhere from 90-220 calories, so if you consume about 3 a day, you could pack on an extra 600 calories!  That equals about 1 whole hour of moderate/high intensity cardio at the gym!  Or potentially an extra pound every week,  assuming you don’t burn it off.  Is it really worth it?

Commentary: Below is a list that I put together for myself to help me weed out “bad drinks.”  I kept it realistic and included some alcohol and juice options on the “GOOD LIST” even though they aren’t calorie free.  At the end of the day, you have to ask yourself, “What do I want more, this Dr. Pepper or my long term fitness goals?”  Just making simple adjustments to your daily habits, like committing to only “GOOD LIST” drinks, can help you drop quick pounds.  Try it out and see for yourself  because  you work too hard to let your drinks weigh you down 🙂

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Workout Reviews & Ratings

Every Damn Day…JUST DO IT!

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  • Name: Nike Training Club (NTC)
  • Duration: 1 hour (if done in a group fitness class)
  • Calories Burned: 400-600
  • Focus: Total body conditioning + intensity intervals + athletic drills
  • What is NTC?: A total body athletic circuit set to music.  If you take NTC in a class, the instructors usually have pretty decent play lists going on in the background.  OR you can download NTC to your SmartPhone and sync your customized workout to your own playlist – sweet!  DOWNLOAD HERE NOW! The exercises and drills are very intense – Burpees, Mountain Climbers, Plank Rows, Split Jumps, Clap Pushups, Froggers, etc.
  • Commentary: I love this workout because it’s HARD and FUN.  As you guys know by now, any workout that makes me feel like a “real athlete” is def  “GRIT – worthy.”  To be honest, some of the drills I’d never do on my own because, let’s face it, they BURN!  But boy do they work!  When I’m on the road for work, I the use NTC iPhone app for a sick workout right in my hotel room.  It’s like having my own ePersonal Trainer.  With NTC there are NO EXCUSES – you can get high quality, free, fun workouts anytime, any day.  JUST DO IT!
  • The Facts: To truly change your body, you have to PUSH!  NTC is great for this.  Did you know that most young adults only begin receiving cardiovascular training and benefits after reaching 70% of our maximium heart rate?  To find your max heart rate take 220 – age = Max Heart Rate.  Now, multiply your max heart rate by 0.7 and that’s how many times your heart should beat in 1 minute during an effective workout!
Me and Alex (Co-founder of Sporty Afros) relaxing in the sauna after NTC on Friday, April 6, 2012
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Weight Loss

Top 5 reasons you AREN’T losing weight

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I know most of you are already hard working, disciplined people who make sure to get your workouts in and stick with a pretty healthy diet.  But when it comes to knocking off that last 5-20 pounds, it’s like nothing gives.

Well, I hear your pain.  Despite being active in sports and dance since I was 3 years old, I was def a fat kid growing up.  I weighed 106 pounds in 3rd grade…yeah it’s true.  I also struggled with my weight throughout middle school.  In high school I discovered Slim Fast and dropped about 15 pounds, but then after college I “fluffed up” again after I quit playing basketball.  Now, I’ve finally gotten to a place where I’ve figured out my body enough to really be able to drop weight and keep it off.

Even though I worked out a lot and ate relatively healthy, I identified 5 key reasons why I wasn’t losing weight.  See if any of these habits apply to you…

  1. I tried to be perfect – I have a super Type A (slightly neurotic) personality and would get really pumped up about a new diet plan or workout regimen.  However, if I slipped up even once, I’d beat myself up and end up quitting the plan altogether.  Now, I’ve learned to be nicer to myself.  Look, there will always be good days and bad days, but weight management is all about balance.  If I smash a burger and fries at lunch, that’s cool.  It just means I’ll have a small side salad for dinner followed by an extra 30 minutes of cardio.  Don’t take everything so seriously!  Just keep a mental note of what you are consuming and make sure that you always match your intake with calorie burn.
  2. I needed a reality check – They ONLY way I’m truly able to manage my weight is by weighing myself on a DAILY basis – yes daily!  Sometimes, you just need to see the numbers on the scale to give you a reality check.  If you actually see that you have gained 5 pounds, you will be more mindful of what you eat.  I challenge you to go to Wal-Mart, by a digital scale and weigh yourself every morning.  You will thank me later 🙂
  3. I ate too much – Even though I ate healthy food, I ate too much of it.  Therefore, it was really hard to burn more calories than I consumed, which is the ONLY way to legitimately lose weight.  You’ve heard it before, “eat until you’re satisfied, not until you’re full.”  Well it’s true – portion control is just as, if not more, important than food choice.
  4. I ate too late – Unless you are doing a hardcore cardio workout at 8:00pm, your body really doesn’t need that much fuel late at night.  Try to eat most of your calories early in the day so that you have all day to burn them off!  Think about it this way, everything you eat in the evening just kind of sits on you…not cute.  One of my favorite quotes is, “Eat breakfast like a king, lunch like a prince and dinner like a beggar.”
  5. I didn’t drink enough water – So check this, most of the time you think you are “hungry” you are really “thirsty” due to dehydration.  Many of us get tricked into eating when our bodies really want WATER!  Your metabolism slows down when you are dehydrated.  Also dehydration makes you feel lethargic so you crave sugar and other simple carbs that make you fat.  Drink up, water is your weight loss friend!
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