Fitness Fridays with Brittany {August}
Want to get healthy? You’ve come to the right place!
Brittany has been a Certified Personal Trainer for two years and a Holistic Nutritionist for six months. She has helped many people change their lives and discover a newfound love for healthy food, including her husband. She can be found on a daily basis juggling her home life and training clients online and in-person in her private gym. She would love to help more women reclaim their health, especially those struggling with PCOS and obesity. Over the next six months, she is going to share a workout of the day (WOD), a healthy recipe, debunk a fitness myth, and share a favorite fitness product.
The only piece of equipment you will need for this workout is a resistance band. Add this workout into your week two times along with two dedicated days of walking.
WARM Up Repeat Two Times : Rest 15-30 Seconds Between Each exercise
25 Jumping Jacks or modified version
20 High Kicks
15 Shoulder Rolls forward and Back
20 High Knees in place or High Knees Marching
10 Bird Dogs( Per Side)
10 Glute Bridges
Workout Repeat 4x’s. Rest 60-90 seconds between each exercise.
12 Band Rows
12 Pallof Press
With Fall coming up, here is one of my favorite quick ,easy, and budget-friendly soups. You can substitute veggies you like. Radishes are a great potato substitute in soups (and roasts!). Add more broth if you want it soupier.
Instant Pot Veggie Soup
1 lb Lean Ground Meat (I use Bison)
2 Quarts Beef Bone Broth plus 2 cups water
2 Cans Diced Tomatoes
1 Cup Frozen Cut Seasoning Blend
2 bags of radishes washed and cut into cubes
1/2 Can Corn (freeze the other half for other recipes)
2 Cups Frozen Cut Okra
2 Cups Frozen Whole Green Beans (can use canned also)
2 Cups Cut Cabbage
2 Bay Leaves
2 Tsp Onion Powder
1 Tsp Garlic Powder
1 Tsp Black Pepper
1 Tsp Thyme
- Turn on instant pot and hit SAUTE. Wait for it to get hot. Brown ground meat with frozen cut seasoning blend.
- Strain and rinse browned meat under hot water.
- Add back to pot with broth and water. Allow to get hot while still on SAUTE feature.
- Take 3 cups of the broth and blend it with the okra, blend it until liquified. The blended okra will be less than appealing, but just trust me on this one.
- Add blended okra to pot, and stir well.
- Add all other ingredients to pot EXCEPT cabbage and green beans. Mix Well.
- Set Instant Pot to Cook on High Pressure for 15 minutes.
- Once done, quick pressure release. Add green beans and cabbage and set to cook high pressure for 3 minutes. Once done, quick pressure release.
“You are not losing fat because your body is in starvation mode from not eating enough calories.”
Most of us have heard of this elusive starvation mode. But this is only partly true. The correct term is Metabolic Adaptation. If your body is truly starving, it does not store fat. In fact it eats away at your fat stores, along with lean mass. That is part of being calorie deficit. This can be seen by researching P.O.W Camps, starving children, and The Minnesota Starvation Experiment. Obviously, this is not a healthy approach.
What really happens when you don’t eat enough calories is your body adapts and lowers your energy expenditure as you eat less. Meaning, you don’t burn as many calories at rest and during activity. This is why some workouts/daily activities seem much more difficult when you are “dieting” versus when you are not. In order to lose fat, you HAVE to eat in a calorie deficit AKA burn more calories than you eat. If you are not losing fat, you are not in a deficit. Analyze what you are eating and track it.
If you have specific questions or need one-on-one help figuring out what your body needs, don’t hesitate to reach out to me!
As a trainer, one of the problems I run into most is clients not liking to drink water. I get it; I go through phases myself. So my favorite water packs are True Lime/Lemon brand. No calories, great flavor, and no artificial sweetener. They can be found in most grocery stores and are easy to keep in your purse, bag, or wallet. I have no shame using these at restaurants in my water either! Stay healthy by drinking *flavored* water!
