GRIT by Brit

Fun, Fierce, Fitness


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D Town Instructor | Brit Rettig

So excited to be featured on D Town Sweat! Check out my bio and learn a little more about my fitness business goals. Happy Tuesday 🙂

D Town Sweat

Brit Rettig Brit Rettig, instructor at Beyond Pedaling, and owner/instructor at Grit Fitness has got a lot more going on than a pretty smile and killer arms. With a BS from Cornell, a MBA from Harvard, and a former career in Management Consulting under her belt, this D Town instructor’s got a plan to make high-quality group fitness accessible and affordable in our city, and she’s already taken one big leap in the right direction.

Dallas Grit Fitness recently opened its doors, and mean girls beware – no snobs allowed. This studio may not have all of the bells and whistles the high-end alternatives offer, but their beats are bumpin’ and the high-quality workout makes up for the lack of shiny studio props. Brit’s engaged from start to finish, and she’s the type of instructor working to build a fitness community, not just a single good sweat session.

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Why Dieting Doesn’t Work (and Why Intuitive Eating Does)

Most Diets DON’T Work

Before reading on, please check out this *fantastic* short video by neuroscientist Sandra Aamodt:

This post is a supplement to Dr. Aamodt’s message about the futility of dieting, from a dietitian’s perspective. I am going to take it one step further by discussing the 10 basic principles of intuitive eating, so that you can start implementing them in your own life!

*These principles have been adapted from the book Intuitive Eating, by Evelyn Tribole, MS, RD and Elyse Resch, MS, RDN, CEDRD.

1. Reject the Diet Mentality. Hopefully the TED talk already convinced you why you should.

2. Honor Your Hunger. So often we berate ourselves for failing to “control” our hunger, when the reality is: hunger is not something that needs to be controlled. Hunger is like a signal; it’s our body’s way of communicating our nutritional needs to our brain. To best honor your hunger, consistently keep your body nourished by eating every 3-5 hours (a normal amount of time to start feeling hunger again between eating episodes). Suppressing your hunger cues or ignoring them only predisposes you overeat later on.

3. Make Peace with Food. Contrary to popular belief, every food offers some type of nutritional values (yes, even cupcakes – carbohydrates are a much needed energy source!). It is essential to accept this fact before we can make peace with food. This is not an endorsement for eating an unbalanced diet, and of course, anything in excess will generally leave your body feeling not-so-great afterwards. But if you recognize that (what you may currently be labeling as) a “bad” or “forbidden” food can fit in to a healthy diet, then you won’t have to feel guilty or “out of control” when you have it.

4. Challenge the Food Police. The Food Police represent any rules you might have internalized about healthy eating or weight control. For example:

  • “I am only allowed to eat [insert random # of calories here], or
  • “I will get fat if I eat past [insert random time here],” or
  • “I should have a salad for lunch even though I’m really in the mood for [insert higher-calorie entrée here] right now.”

These are EXTERNAL and ARBITRARY rules that have nothing to do with what your body is asking for. Start noticing how your personal food police have been holding you hostage from a balanced approach to eating, and see if you can challenge them! Don’t worry, the only ticket you’ll get for doing this is a ticket to a healthier relationship with food :-).

5. Respect Your Fullness. This is probably one of the hardest skills to master, because fullness is not always a clear-cut sensation. The goal is to get to a place where you are comfortably full. That is, somewhere between “I definitely still need more” and “Woah, I’ve had enough.” Mindfulness is key here. You can do this by paying attention to the physical sensations in your stomach, how the food tastes and feels in your mouth, and your overall feeling of nourishment.

6. Discover the Satisfaction Factor. We might be physically very full but completely unsatisfied. Or, we might be just at the border of physically full, but highly satisfied. The point: deciding when to stop eating at a meal is not solely determined by physical fullness. Typically, when a meal is very satisfying, we need less food to honor our fullness. So, how do we make my meals more satisfying? By preparing or choosing food that is compatible with our tastes preferences, appealing visually, and set at an ideal temperature. Also, we can enhance satisfaction by making it a point to eat in (or create) a pleasurable ambience, and when possible, dining with a person (or people) whose company you enjoy.

7. Honor Your Feelings Without Using Food. So often, we use food to soothe, express, cope or repress feelings. While this is normal and somewhat inevitable from time to time, it’s no surprise that consistently using food to fill emotional needs can take a toll on health, and can also lead to feeling worse in the long run. Your best bet is to find more effective, non-food related ways of dealing with your feelings. If you find that you have trouble doing this on your own, there is no shame in reaching out for additional help from a trained professional.

8. Respect Your Body. Everyone is born with a naturally different body shape and size. As Dr. Aamodt points out, these traits are governed by genetics and your pre-determined set-range (aka your body weight thermostat). Very unfortunately, we live in a society that glorifies certain body types and imposes unrealistic expectations of beauty. Acknowledging this sad truth, while simultaneously accepting, respecting and appreciating your body, is a crucial element of intuitive eating. It’s nearly impossible to honor your body’s hunger and fullness cues if your mind is pre-occupied with fitting into some “ideal” size.

9. Exercise. But first, be honest with yourself about your motivation for exercising. Just like food, everyone’s tastes are different. Try to focus on the internal experience (i.e., how certain types of movement make you feel in your body, which types you genuinely enjoy, how they impact your energy levels, etc). Do something that appeals to you! Sign up for an Irish Jig class. Take a walk with your head phones and a playlist. Go for a long, sweaty run. Kick butt in a Turbo Kickboxing class (better yet, one of Brit’s!).  Zen out in yoga. Join an organized sports team. Or, come up with your own creative form of movement! The options are endless.

10. Honor Your Health. Consistently eating a balanced diet that contains a mixture of *mostly* whole grains, lean protein, whole fruits and veggies, and essential fats. Again, it’s your consistent intake that counts. Healthy eating and a healthy relationship with food are inherently fluid, flexible, and imperfect!

If you have questions about any of these principles, or how to apply them to you, feel free to comment below or email Lindsay directly through the contact page of her website, Lknutrition.com.

For more posts by Lindsay (aka FalafeLover), follow her new personal blog, Falafelover in Brooklyn.


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Believe in Yourself: 10 Tips to Boost Your Self-Confidence

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believe in yourself confidence

Confidence really is the “key” to… everything.  After working in 2 totally different environments,  full-time in a conservative corporate organization and part-time in a gym teaching fitness classes,   I’ve noticed that in both contexts the most confident people always fare best.  Notice I didn’t say the smartest, most experienced or even the most talented.  For example, at my corporate job the person who speaks up in meetings and boldly takes on new projects is always first in line for promotion.  Also at the gym, the fitness instructors who risk looking like an idiot to energize their class always have the biggest following.   The consistent trait among these successful folks is a high degree of self-confidence. 

The reality is that we all have insecurities.  We compare ourselves to others and feel shameful at times (or at least I do).  To me, it’s refreshing to see people who are fearless and confident enough to take a stand or risk failing.  Seeing someone who believes in their self makes me believe in them too.  It’s a self-fulfilling prophecy.   

That said I did some research on tips that can help us boost our self-confidence.  Below are my 10 favorites.  I hope these tips helps you as much as they’ve helped me.  

10 Tips to Boost Your Self-Confidence

  1. Sip coffee – Studies show that just a little coffee increases alertness, energy and confidence.  But remember to skip the cream and sugar, no need for the extra calories.
  2. WIN! do something you’re naturally good at – It’s great to improve on our weaknesses, but it’s really nice to be the best at something.  Make winning a habit by doing something each week that you are naturally good at.
  3. Stick out your chest – “Research suggests that people with good posture have more confidence in their thoughts than slouchers.”  Read more: http://www.oprah.com/spirit/Quick-Confidence-How-to-Boost-Self-Esteem#ixzz2qPV2G9gB
  4. Strut some stilettos – High heels make us stand up straighter and walk taller.  Don’t be afraid to stand tall and be big!  Throw on those pumps and “get on wit yo bad self!”
  5. Blog – Sharing your innermost feelings online rather than in a personal journal can help us feel more comfortable with ourselves – flaws and all.  There’s something powerful about taking the risk of sharing your thoughts and experiences with the world.  The vulnerability required to blog can increase self-confidence.
  6. Dance in the mirror – I find dancing in the mirror to be extremely liberating.  I’ve told you guys over and over that I am not a great dancer, so watching myself let loose (and look kinda silly) helps me feel more comfortable in my own skin.  Try it!
  7. Savor compliments – Instead of dismissing compliments, simply say “Thank You” and then repeat the compliment in your head 3 times.  It’s okay, don’t be shy 😉
  8. Smile – “Social psychologist Laura Kray, PhD, has demonstrated that smiling, laughing and engaging in slight physical contact when negotiating can help you win the day.”  Read more: http://www.oprah.com/spirit/Quick-Confidence-How-to-Boost-Self-Esteem/5#ixzz2qPVIodQO
  9. Sweat –  Exercise gets endorphins flowing and increases serotonin which makes us feel good.  It’s easier to be confident when you feel good.  Also the physical benefits of exercise makes us feel better about our abilities and our appearance.
  10. Write about a time you felt “powerful” – I was at  women’s brunch a few months ago and the speaker asked the audience how many of us wanted to be powerful.  Only only like 10% raised their hands.  Then she asked how many wanted to be influential and like 90% raised their hands.  I don’t get that?  What’s wrong with being powerful?  Powerful people with good intentions can make the most significant positive impacts!  People possess power because others believe in them. Powerful people exude confidence!  Spend some time writing about your most “powerful” moment to give yourself a confidence boost.

Fake it till you make it!  xoxo, Brit


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15 Minute Fat Burning Barbell Workout

Hey gang!  Hope you’re enjoying a wonderful weekend full of relaxation and sweaty workouts.  I am!  Today I went to Turbo Kick class (my fav) for 1 hour of high intensity cardio exercise.  I usually stay for the Body Pump class for strength training after my cardio workout.  Today I was running low on time, so I got to the gym early and did this super efficient 15 minute Fat Burning Barbell workout instead.  This workout is considered “fat burning” because it’s designed to efficiently fatigue the some of largest muscle groups – glutes (booty), quads, hamstrings (legs), lats (back) and delts (shoulders).  It’s great to add to the end or beginning of your cardio workout.

Before Turbo Kick class gettin' my strength and toning on!

Before Turbo Kick class gettin’ my strength and toning on!

When weight training, most of us ladies immediately crank out  crunches or grab light dumbbells and do arm exercises.  This is great for toning, but if you want to transform your body into a fat burning machine you must fatigue your large muscles.  The large muscles exert the greatest amount of energy and burn a ton of calories in the process.  Better yet, post-workout they continue to burn calories to repair muscles, thus increasing your metabolism! FYI – metabolism is the rate at which your body burns calories.

So without further or do, here’s the workout – I encourage you to try it.   I also included some instructional photos from this morning 🙂

Enjoy transforming your body into a sexy, strong fat blasting machine!  xoxo, Brit

15 Min Fat Burning Barbell Workout

 Instructional Images

Deadlift

Deadlift

Squat

Squat

Shoulder Press

Shoulder Press

Low Row

Low Row

High Pull (Upright Row)

High Pull (Upright Row)


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Get FIT don’t QUIT – the Secret to Keeping your New Year’s Resolution

getfitdontquit

This weekend my Turbo Kick class was PACKED!  More people came than ever before.  Clearly getting “fit” is high on our list of New Year’s resolutions.  I’m so motivated by the energy, foggy mirrors and soaked pony tails that come out of a packed group fitness class.  Unfortunately, I have to face the reality that this awesome feeling will only last for a short while.  The February “drop off” is just around the corner.  You know what I’m talking about, that point when we all push our resolutions to the back burner.  As a group fitness instructor, this is the month I most dread.  It’s depressing indeed.

The “February drop off” really makes me sad, because I understand why people quit coming to the gym.  I understand because I was one of those people.  I was the person who set out the New Year with high hopes and expectations of perfection.  However, the minute I slipped up, I beat myself up and quit.  I showed myself no grace.  It was all or nothing.  The crazy thing is that many of us think this “do or die” mindset is critical to achieving our goals, but the reality is that aiming for perfection only assures failure.

I had to learn that each day I’m blessed with a clean slate.  What happened yesterday is gone.  It doesn’t matter.  Yeah, even that chocolate cake I smashed and that workout I skipped.  My entire outlook on my health and my weight management changed once I learned to love myself enough to forgive myself for my slip-ups. I had believe that I am worthy of a healthy body despite my occasional lack of discipline.  Indulging and being lazy WILL cause a delay in achieving my goals, BUT I can still achieve my goals as long as I DON’T QUIT – the same goes for you!

So, I simply encourage you to be kind to yourself as you set out to achieve your New Year’s resolutions.  Calling yourself a “fat cow” after enjoying a burger will NOT help you achieve your goals.  However, committing to an extra 30 minutes of cardio will help you 🙂  Hold fast to your goals despite your slip-ups.  We are human.  We are perfectly imperfect.  Embrace it (and keep coming to my Turbo Kick classes.)

Get FIT, Don’t QUIT! xoxo, Brit


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Join the GRIT by Brit DietBet to Lose Weight & Win Cash!

Join the GRIT by Brit Diet BetLet’s jump-start a healthier 2014 with some fun & friendly competition!  I started a diet bet game that will start on Monday, January 6.  Click here to join our game and invite your friends and family too.  Our pot of money grows as players join.  Whoever hits their goal splits the pot.  Get healthier, have fun and win some cash – don’t wait our game starts next Monday!

the_future


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Eager to start your fitness resolutions? I’m now offering online workouts through Booya Fitness!

BooyaFitness_Logo_Black_Med

Happy New Year – 2014 has arrived!  This year, I’ve launched a partnership with Booya Fitness so you can workout with me during busy work weeks, travel, or even bad weather.

My featured video can be done in 30 minutes or less and is sure to have you shakin’ and sweatin’!

Worried about noise or have space constraints? Booya has created filters for these features so you can find a fun, challenging workout that perfectly fits your environment.

CLICK HERE to sign up with promo code GBBLaunch in the next 7 days and get 30 days of free, unlimited access!

Wishing you a happy & healthy 2014 – let’s WORK!

Lots of luv, Brit