wellness – Page 6 – GRIT By Brit

Active Recovery #GottaHaveIt

June 4, 2013 2 Comments

Goin’ hard is great, but be sure to give your body some down time. On the weekends, I literally wear myself out teaching group fitness classes. So during the week days, I try to mix in an Active Recovery workout. For instance, this morning I did this “Treadmill Recovery Workout” at my hotel gym. It’s great fitness option because it keeps my cardio up, burns calories (about 250) and lets my joints recover so I can go hard next weekend.

Keep in mind, that extreme (high intensity) workouts are not intended to be performed more than 3X per week. This means no CrossFit or running sprints every single day! If we don’t give our muscles time to recover, they never rebuild. We want our muscles to rebuild because that’s how we develop more lean muscle mass. More lean muscle mass = more strength AND more calories burned while our bodies are resting – yay!

Try my “Treadmill Recovery Workout” on one of you lower intensity days and let me know how it goes. Enjoy!

Take it easy every now and then! Lots of luv, Brit

Inspiration & Motivation

To give anything less than your best, is to sacrifice the GIFT

June 2, 2013 No Comments

Happy Sunday! You guys know on Sundays I like to spread a little encouragement/inspiration, so today I want to share something that’s been heavy on my heart = Appreciating and Maximizing the GIFT of Life

What is the “gift’? That IS the question. To me the “gift” is the privilege of having a human life. As humans, unlike any other species, we have the ability to be BE and DO whatever we want. Why?

Because we have free will
Because we can change

With hard work, can be WHATEVER we want to be and that’s amazing!

If we are weak, we can make ourselves strong.
If we are dumb, we can study and become smart.
If we are lonely, we can find companions.

The list goes on and on. However, with this amazing “gift,” also comes a huge responsibility. To me, that responsibility is to promote peace, abundant living and encouragement to others. The cool thing is that we each fulfill our responsibility in different ways. For me it’s through sharing fitness. What is it for you?

While we all have different passions and different ways of encouraging each other, one thing that we have in common is that we have to continuously work REALLY HARD to perfect our craft. It’s a life-long journey, but it’s so rewarding to know that our lives have a purpose and that we each play a crucial role in helping others live a better life.

As you start your week, I encourage you to think about your “gift.” Are you making the most of it? Are you giving your best?

Work hard, dream big, help others! Lots of luv, Brit

Home Workouts, Total Body

3 weeks till GREECE! #BikiniBody

May 27, 2013 No Comments

It’s almost Summer! In less than 3 weeks I will be lying beach-side in Santorini and Mykonos, Greece! I’m SO excited. I’ve never been to Greece before. Have you?

Last year I went to Monaco and Italy which was AMAZING. In preparation for the trip, I designed an Extreme Bikini Body workout which got me in tip-top shape. I felt tight and toned in the Côte d’Azur! Below is a throw back pic from Summer 2012 at the Monte Carlo Beach Club!

Now, it’s time to get bikini ready yet again! So I made a new and improved EXTRA Extreme Bikini Body Workout. I plan to do this workout 4 times in the next 3 weeks to get me in super bikini shape. On my off days, I plan to do power yoga and my teach my regular cycling and PiYo classes.

The workout is very intense with heavy cardio and lots of focus on the core – it’s designed to burn 1,000 calories! Simply getting through the workout requires at lot of #GRIT which makes us feel strong and confident. After all, confidence is the most important thing we need to look awesome in a bikini 🙂

Got a beach trip coming up? Try the workout for yourself

Yay for bikinis! Luv, Brit

Inspiration & Motivation

Why not have a BIG life? The World is Yours!

May 26, 2013 10 Comments

Happy Sunday guys and gals! I don’t have much to say to today. Just wanted to spread a little encouragement…

Life is short, but it’s also sweet. What are you doing to make the most of this life? What are doing to make your deepest dreams and desires come true? Whatever you are doing…keep on fighting! As long as you never quit, your dreams WILL become a reality. Why? Because you are powerful beyond measure and because the world is yours!

Say it…believe it #GRIT

Be blessed! Lots of luv, Brit

Inspiration & Motivation

5 Fabulous Tips for a Healthy Body + Gorgeous Hair

May 19, 2013 1 Comment

If anyone ever asked me what I wanted to be when I grow up, my answer was always (and still is ) a “Talk Show Host.” This weekend was like taking a step toward my childhood dream! My “fit friends” from SportyAfros.com and I got to share health and hair tips on Good Morning Texas (that’s me on the right) – woo hoo!

Then we got to share more tips during the Dallas/Fort Worth International Natural Hair Meet Up Day! I was a health and wellness expert panelist for the event and shared all of my GRIT by Brit health and fitness advice! I also disclosed my personal tips for keeping my hair healthy and well-maintained despite my long sweat sessions at the gym.

Below are Whitney Patterson and Alexandria Williams, the co-founders of SportyAfros.com and amazing hostesses of DFW’s International Natural Hair Meet up Day!

whitney and alex

Each member of the panel, including me, lives a VERY active lifestyle. Obviously I’m a fitness instructor, but the panel also included a triathlete, a running coach and a personal trainer. While most would think that our love for fitness is what unites us, it’s actually our combined love for good health AND good hair.

That said, here are our Top 5 tips for a healthy body + gorgeous hair:

Stay hydrated – Drinking plenty water is critical for healthy hair. Not only does hydration speed up your metabolism (i.e make you sexy) it’s also needed to moisturize your scalp and thus your hair. Drink up ladies so we can keep those locks flowing 😉
Conditioner is key – I cannot say this enough. You must keep your hair moisturized! Our hair has to maintain an adequate level of natural oils to look and feel healthy. Since I sweat almost every day, I have to wash my hair a lot which strips it of natural oils. So, I always do a deep conditioning treatment and I keep a bottle of leave-in-conditioner in my gym bag to spray down my hair after workouts.
Breath & Meditate – Stress and anxiety causes hair thinning and dryness. If you notice a lot of breakage in your hair, check out your stress level. You may benefits from a little yoga or simply have some quiet time for reflection and relaxation.
Bye bye rubber bands – Make sure that the hair elastics you are using are gentle on your hair. If you are like me and wear a ponytail while you work out, be careful! We often wear our hair pulled back too tight and use hair elastics that cause breakage. Try to find a hair tie that is silky and smooth. A loose ponytail is always better than a tight one!
Biotin is your buddy – Take a Biotin supplement – trust me! It’s a great vitamin for your hair, skin and nails. It’s not expensive and it’s a super effective way to ensure your body is getting the nutrients it needs to keep your hair healthy.

Keep these tips in mind as you continue on your healthy journey – I hope they help you as much as they’ve helped me. My mom (middle), little sister (left) and I want to wish you a wonderfully beautiful week!

Stay gorgeous! xoxo, Brit

Inspiration & Motivation

Dr. Oz 3 Day Cleanse Confessions

May 16, 2013 77 Comments

So, I’ve officially completed the Dr. Oz 3 Day Detox. I personally wanted to try the detox because I’m a new vegetarian (5 months strong) and I’ve noticed that I’ve become sloppy (i.e. eating lots of simple carbs and fewer fruits and veggies). I’ve actually gained 3 pounds since I’ve become a vegetarian…not a good look. The Dr. Oz cleanse presented me with a great opportunity to get back on track it because it replaces meals with fruit/veggie drinks for 3 days. Click here to see the drink recipes. Overall, I give the Dr. Oz cleanse the “GRIT by Brit 2 thumbs up” and here’s why…

First off, I definitely got my fair share of veggies and fruits. Each drink consists of at least 3-4 servings of fruits/vegetables (sometimes more than I eat in an entire day). I feel like a born again vegetarian 🙂 Unlike most cleanses, each drink includes some sort of healthy fat (i.e. avocado, coconut oil, almond butter). This is really important because my body wasn’t deprived of essential nutrients AND I got an adequate amount of protein. Since I weight train 2-3 times per week, I HAVE to make sure that my protein intake is sufficient so that my muscles can repair themselves. I was also really impressed by how tasty each of the drinks are. I mean, who would guess blending mango, blueberries, cayenne pepper, avocado and coconut water would actually taste good?

Secondly, in only 3 days I lost 2.2 pounds 🙂 I’m 5’8″ and very muscular but I always try to keep my weight below 153 pounds. Still 1 more pound to go!

Also, I developed a new obsession = Epsom Salt and lavender oil baths! This was HEAVEN IN MY HOME! Daily soak sessions are a part of the Dr. Oz cleanse. Not only are they detoxifying, but they are SO relaxing and soothing! As a group fitness instructor I always have sore muscles and these baths were a perfect remedy for my muscle aches. I also discovered Dr. Teal’s Epsom + Lavender oil bath soak, so I can buy both ingredients already combined – yes!

Last, the cleanse has definitely helped me ween off coffee. I sometimes drink 4 cups a day…not good I know, but at least I’m honest. After going 3 days without coffee, I’ve realized that I don’t really need it. The cleanse calls for 1 cup of hot green tea ever morning which gave me a decent caffeine fix. However, I was a little groggy on some days without my Cup-a-Joe. This is something I’ll continue to work on.

Now that the cleanse is over, I’ve decided that this is not going to be a “one time thing” for me. I really loved the lunch drink, so today I’m having it for dinner before I head to yoga! I’m going to continue making these smoothies and drinking them as meal replacements every now and then. It’s an easy and efficient way to ensure I get enough fiber and my fruit/veggie fix.

If you are considering trying the Dr. Oz 3 Day Detox cleanse – I highly recommend it. Let me know how it goes!

Lots of luv, health & joy to you!

xoxo, Brit

Total Body

10 Minute HIIT Workout

May 13, 2013 5 Comments

Hey gang! Hope your week is off to an EXCELLENT start. Here’s a 10 minute HIIT (high intensity interval training) workout video that I shot in Central Park NYC. The workout is intense and efficient! You need to 2 medium/heavy dumbbells (at least 8 pounds for women and 15 pounds for men). To get the most out of the workout, do NOT take breaks unless I say so! 🙂

HIIT works because it forces us to push to our highest level of perceived exertion for short periods of time. This increases our anaerobic threshold, which burns a TON of calories during and AFTER the workout. Try the workout for yourself and let me know what you think. It’s a great way to get sexy for summer! #heygurlhey #heyboyhey

[youtube http://www.youtube.com/watch?v=AUs5sGt87RY]

Inspiration & Motivation

3-Day Detox Cleanse by Dr.OZ

May 12, 2013 36 Comments

So, some of my best friends have been ranting and raving about the great results they’ve had with the Dr. Oz Juice Cleanse. Have any of you tried the cleanse before? Were you successful? Obviously, I have serious FOMO (fear of missing out) and have to try it for myself. I already went shopping and bought all of my ingredients (see pic below).

I’m especially excited about bathing in Epsom Salt every night! Growing up, my mother (a true country woman) would ALWAYS make me bathe in Epsom Salt to help soothe mosquito bites, achy muscles or open scrapes from playground accidents. No matter the issue, an Epsom Salt bath was her go-to cure.

What’s really interesting about this “cleanse” is that the drinks actually include A LOT of food. I spent $90 at Central Market today buying all of the ingredients. If you look closely at each of the drinks, they each include almost 4 full servings of fruits and veggies – that’s AMAZING! I have a feeling that the drinks are going to be very filling 😉

Also, I’m infatuated with Coconut Oil right now. I like to use it on my skin and in my hair for deep conditioning, but never have I ingested it. This will be a first. Last, the almond butter, almond milk and flax seeds are nice additions to help ensure I get sufficient protein Altogether, this cleanse is HEALTHY, BALANCED and LEGIT according to GRIT by Brit!

Follow me on Twitter @GRITbyBrit for my pictures and progress updates over the next 3 days. Also, please share your cleanse stories if you’ve decided to try it too!

Hope you had a great weekend – CHOOSE to have a great week ahead!

Arms

Farewell Flabby Arms!

May 4, 2013 19 Comments

[youtube http://www.youtube.com/watch?v=LBNKC7SaTsE]

I hope you guys had a great Cinco de Mayo holiday weekend. I spent my weekend in California celebrating a friend’s wedding – it was amazing! The sun was shining and I finally got to wear some of my favorite sundresses. On that note, nothing looks better in a sleeveless sundress than nice toned arms. So, check out this arm workout that I designed to get you on a “Michelle Obama level.” You’ll need 2 medium dumbbells to complete the exercises. This is a nice workout to tag on to the end of a cardio sweat session. You can workout with me in real-time by watching the video (click play above) or do the workout on your own (follow the instructions below). Either way, be sure to try it out and let me know how it goes!

Enjoy rockin’ those sundresses #getitgurl

Total Body

Cinco de Mayo Sweat Session!

May 2, 2013 1 Comment

Happy Cinco de Mayo weekend! Before you head out to enjoy the holiday with margaritas and delicious Mexican food, be sure to get a quick sweat session in. My “Cinco de Mayo Sweat Circuit” consists of 5 sets of 5 exercises. Between each round, do jumping jacks or high knee run in place for 1 minute. Altogether, the workout only takes about 10 minutes but is super effective. Expect to burn ~200 calories. Enjoy your holiday – fiesta fiesta!