wellness – Page 9 – GRIT By Brit

Love Your Body Day #4: Shake what your mama gave ya!

February 7, 2013 No Comments

Life is hard…and serious…often more serious than it should be. Personally, I struggle with taking myself too seriously and causing unnecessary stress on my body. Exercise is a good stress reliever for me, but sometimes I even get stressed over workouts (what gives?). However, one activity that NEVER stresses me out is dancing. I think it’s impossible to be irritated while bustin’ a move 😉

That said, today I’m encouraging you to take some time to free yourself, pump up the music and shake your groove thing. Not only is a good ole’ dance session liberating, it’s also good for your BODY.

“Studies show that dance can help you lose weight, stay flexible, reduce stress, make friends, and more.”

Here’s my Top 5 Health Reasons to Hit the Dance Floor!

Stress Relief – Grabbing a partner, pumpin’ up the music and hittin’ the dance floor has shown to reduce stress according to a study by Journal of Applied Gerontology.
Lift Your Spirits – People who participate in group dance activities suffer less from depression and have a more optimistic view on life! Even if you’re “dancin’ by yourself” you can still benefit from a mood boost.
Have Beauty & BRAINS – A study by The New England Journal of Medicine, shows that dancing may boost your memory and prevent you from developing dementia as you get older.
Blast Calories – Because dancing is a form of aerobic exercise, it raises your heart rate and ultimately burns lots of calories! Here’s to shakin’ away some excess pounds!
Bring Sexy Back – If you’re like me, you don’t actually like to dance in front of people – I usually feel really self-conscious. However, the more I do it, the more comfortable I feel. By getting out of my comfort zone I’ve released a who new level of self-confidence and sexiness 😉

(below – me & my childhood friend Brett, 2 steppin’ & twirlin’ back in Texas)

Love your body today by blastin’ the music and lettin’ loose – free yourself! #GRIT

Home Workouts

Love Your Body Day #2: FLEX & PUMP

February 5, 2013 2 Comments

Show your body some love today by hitting the weights! Your body is resilient, efficient and thirsty for a challenge. Include weight lifting in your exercise regimen to ensure your muscles are strong and able to support your body. Resistance training helps prevent injuries, increases muscle definition and accelerates the rate your body burns calories while resting (a good look)!

In honor of Love Your Body Day #2, I put together this total body weight lifting workout for you to enjoy. After your workout, take a moment and be grateful for your body – 2 good arms, 2 good legs a heart and lungs that work!

Love your body today by FLEXIN’ those sexy muscles and PUMPIN’ some iron #GRIT

Inspiration & Motivation

New Year Kick-Start Challenge Complete!

January 31, 2013 1 Comment

Today marks the official conclusion of our 3-week New Year Kick-Start Challenge. Candace has been our #GRIT GIRL to lead the way on the plan. You can see her progress by reading the weekly updates that she shared along the way: Week 1 Update, Week 2 Update.

Huge thanks to Candace for being such a good role model – her hard work, good choices and smart decisions have been an inspiration to us all. Way to “kick-start” 2013 with good health and happiness!

Candace’s Week 3 (and final) Update

“Week 3 went well, I’ve lost a total of 5 lbs during the challenge. I’m well on my way to my 12 pound weight loss goal! I definitely liked the plan and I’m going to keep it up until I reach my goal. I really enjoyed the various cardio options and the tips you provided along the way were great motivation. Thanks Brit!”

– Candace

Inspiration & Motivation

STRONG to the finish: Candace’s Progress on the New Year Kick Start Plan

January 22, 2013 3 Comments

Candace’s Week 2 Update

“Week 2 of my GRIT by Brit New Year Kick Start Plan was a bit quiet, I was able to get in a couple of workouts early in the week and stick to my eating plan. My challenge plans were a bit derailed due to travel to DC later in the week. I did try doing sit-ups and push-ups while watching TV one evening. I was able to knock out 200 crunches and 100 push-ups during commercial breaks. It was a great way to burn calories while watching my shows. Unfortunately, I’m up 1 lb. from the end of week 1. I’m looking forward to getting back on track and going hard in week 3.” – Candace

(below – sit ups with a dumbbell during commercial breaks)

(below – Candace knockin’ out some push ups to tone the core and upper body)

Brit’s Tips for Candace

Great job staying active despite not going to the gym every day. “Commercial Break” exercises are effective and efficient so keep it up! Next time take up the intensity and do some jumping jacks, burpees or squats during commercial breaks. These exercises burn more calories and engage more muscle groups.
Be extra strict about sticking with your eating plan this final week, especially on days that you miss a workout. It’s important to keep the calorie intake down on these days since you won’t burn as many calories during the day.
Have a little black coffee in the morning for an extra jolt. We know that coffee, in moderation, increases your energy and focus to help give you a push in this last week.
Most importantly – STAY POSITIVE. This is the final push and you are well on your way to achieving your goal. You got this!

Inspiration & Motivation

Already 3 Pounds DOWN!

January 14, 2013 1 Comment

Candace’s Week 1 Update

“Week 1 of my New Year Kick Start Plan was better than I expected, I’m down 3 lbs.! I downloaded the My Fitness Pal app, which has really helped me keep track of my calories. Packing my lunch and snacks each day was a great plan, as I can easily control what I’m consuming. Getting in 6 days of cardio workouts was tough, I only did 5 days. My goal is to definitely hit 6 days this week. Looking forward to week 2 and keeping up the progress.” – Candace

(below – Candace preparing her lunches for week 2)

Brit’s Tips for Week 2

Keep up the good work – While you should be thrilled about your quick results, don’t get complacent. Keep pushing yourself to be disciplined in your healthy eating and in maintaining your challenging workout schedule.
Stay hydrated – Completing intense cardio workouts 6 days per week means you are sweating more than usual. Dehydration will slow down your metabolism and hinder weight loss, so be sure to drink 2 liters of water per day.
Get your beauty rest – As a busy corporate woman I’m sure your days are packed full with work and working out. Be sure you are getting enough sleep at night (shoot for 8 hours) so that your body has an opportunity to recover. Sleep deprivation hinders weight loss as well.

Abs, Legs

10 Minute Abs and Thighs Workout Video

January 6, 2013 4 Comments

My #fitfriend Alex (@alexandriawill), co-founder of Sporty Afros has been pushing me to start make posting free workouts on YouTube for my blog followers. So, last week after one of my Turbo Kickboxing classes (which is why my hair is drenched in sweat in the video) she stayed after and recorded my abs, legs and glutes circuit .

I usually do a series of body-weight exercises at the end of each my classes because my students love to feel nice and tight around their core and in their legs. Body weight exercises are generally high in repetitions and lower in weight which help give you long, lean muscle tone. They’re great to add to your fitness regimen because they require NO equipment and can be done at any time and any place.

Try the workout for yourself and let me know what you think. For best results, complete this workout 3 times per week along with 45 minutes of moderate-high intensity cardio (running, biking, elliptical, etc.).

If you like, I’ll record some more 10 minute circuits to help keep you on track in 2013. Enjoy 🙂

Lots of luv, Brit

Just for Fun

3-week New Year Kick-Start with Candace

January 4, 2013 3 Comments

New Year New You!

photo (22)

Get to Know Candace

GOAL: lose 10-12 pounds and 2-3 inches
Exercise: I currently do PiYo, 24 Cycle and TRX training, but I would like to incorporate more cardio options. I like Turbo Kick, but I’m not very coordinated, so I feel like I’m not properly maximizing my efforts in the class. I’ve considered trying an actual boxing class and I’m open to any other recommendations you have.
Focus areas: I would really like to tone my upper body, core and lower body (basically all over!). I also would like to increase my endurance for strengthening exercises.
Diet: I have a major addition to sugar, more so sweets (chocolate, cookies, cupcakes). I know I have to practically eliminate sugar to get the results I’m seeking, so I have a strict eating plan that I’ve used in the past that I’ll try again. Any suggestions you can provide would be helpful. I don’t really have any other major eating problems, I generally stay away from salty snacks, beef/pork, bread, fried foods and fast food. I love fruits and veggies, so I need to stock up for generous portions each day. I also need to focus on increasing my water intake, I usually only consume 40-50oz. per day.

Brit’s 3-week Plan for Candace

Start Date: January 7, 2013
End Date: January 27, 2013

Check back every Monday for Candace’s progress report and see how she knocks out these 10 pounds! If you are looking for a New Year Shape Up Kick Start, try the plan yourself!

Inspiration & Motivation

4 Week Shred: Alex Thrives in Week 3

November 15, 2012 No Comments

looking good now — Alex at a recent event representing Sporty Afros & looking FAB!

Be sure to check out Alex’s complete 4-week GRIT by Brit Shred Plan and come back next week for her final report!

Alex’s Week 3 Update:

Scale Deception – I’ve discovered that when I don’t see the numbers change on the scale, I should also take a look at my clothes. I was amazed at the clothes and how they were fitting. I took a photo of my new pair of jeans verses my old jeggings. To see the change was amazing!
Time Off – My doctor has me reducing my stress level thus I am making sure I get my 7-8 hours of sleep each night no matter what. I am drinking a lot of tea and have found a recent new tea to help bring down stress levels and relax. Tea is great for the skin and is an easy way to drink more water.
Exercise – Even if I am not meeting the goals every day with the plan, I am making each step and min count by keeping my heart rate monitor on. I had a pretty crappy run outside last week, but what made me smile was the calories burned.
Mental & Spiritual Strength – I am feeding my spirit and mind with educational opportunities but also the word (read: The Bible). Mostly during the day I am listening to sermons and uplifting music. This is making the day go by so much faster and my mood a lot better.
Grocery Shopping – I am loving Trader Joes as I get a chance to try new foods but also save a lot of staples. Since I have a salad every day, I can pick out a variety of salad toppings and bagged lettuce at the store $1-$2 cheaper. I also keep breakfast at my office now. I brought breakfast a few weeks ago to offset the amount of growing Halloween candy.
Food and Choices – The choices are becoming easier each day. I still love my bread but I am finding alternatives. The biggest changes are in my snacking as I have decrease my nuts/granola and fruit. I only have berries for my fruit and half or small apple or banana after a workout. I also started back eating fish as I am not having enough omegas, bored and needed to change a few things in my diet. I am keeping things in check much better. Dieting sucks and I binge badly after a few weeks (or days! lol) so being realistic about my life and time has helped amazingly.

Overall, I am feeling really good about myself and my progress especially since I am a few days out from my birthday 🙂

Inspiration & Motivation, Lifestyle

The Beauty of Balance…living a healthy lifestyle

October 14, 2012 1 Comment

To be fit requires only physical strength and endurance, but to be well requires additional elements of mental, emotional and spiritual development. I don’t know about you, but I often overemphasize the “physical” element of my wellness because it’s more tangible and makes me feel productive. However, simply relaxing, enjoying life and spending time with the people we love is just as, if not more, important than exercise. This weekend I focused on the “mental” and “emotional” aspects of my wellness with some good ole’ fashioned friends and family time.

On Friday night, I hosted a ladies’ a book club with my fabulous girlfriends in Dallas. Positive energy filled the room as we laughed, ate good food, sipped EXCELLENT wine (thanks to my girl Amy Hampton, Founder and Owner of Sociologie Wine) and engaged in heartfelt and inspiring fellowship…

Then on Saturday, my mom and I drove to Lubbock, TX to visit my little sister who is on the varsity dance team at Texas Tech University. It was a great opportunity to share what’s been on our minds and enjoy the authentic, West Texas culture. We also went to the Texas Tech football game to watch my lil’ sis cheer and dance on the sidelines. People have always told me that I’m a lucky charm, and this week I proved them correct. TX Tech football upset #5 West Virginia. Yea buddy – GUNS UP, Red Raiders!

While this weekend I didn’t workout as hard as I usually do (i.e. skipped my 2-hour Saturday Detox) I appreciated the beauty of balance. As we all start a new week, I encourage each of you take a moment and reflect upon your overall wellness.

Is there an element of your wellness that you tend to neglect?

One that you overemphasize?

Inspiration & Motivation, Lifestyle

Brit’s 5 Favorite (Fit) Things

October 1, 2012 5 Comments

If not for these 5 things, I’d have a very hard time living a healthy and lively lifestyle. Here’s why I love them and why you should love them too – enjoy!

Starbucks Venti iced green tea “Straight Up” (no sweetener no added water) – When I’m hungry (or bored) this is my #1 go to. It’s filling, hydrating, taste great, loaded with antioxidants and serves as a natural metabolism booster. Also, by ordering it “straight up” I consume ZERO calories!
Pedometer – If you remember my Pedometer Diary post a few months back, I tested this thing out just for fun, but I find that it really helps me stay more active during the day. I tend to get up from my desk and walk around every hour or so. I also intentionally park far away from my office building to meet my step goal.
Daily Devotions – Fitness isn’t only limited to our bodies, it extends to our minds and souls. That said, I carry a really small daily devotional handbook that I got as a high school graduation gift. It’s nice and concise and organized by “life topic.” I find that just taking 5-10 minutes each day to a read a few lines and give thanks to God really helps keep me in a positive mindset and grateful spirit.
Apples – Because I travel every week for work, my stomach situation gets a little “off track” if you will. Apples are a super fiber source, easy to carry, keep my breath fresh and most importantly, keep me regular 😉
TaeBo DVDs + Billy Bands – I became a TaeBo groupie when I was 15 and Billy still gives it to me like he used to in my teens. The Billy Bands add resistance for extra calorie burn and toning. Also, I just pack the DVD and bands in my suitcase and easily workout on my laptop in my hotel room. Super convenient!

What are you favorite things that keep you fit? Let me know!