I'm falling apart...

I completed week 5 of training, but unfortunately it ended with an injury. I woke up at 3 AM Saturday morning with a sharp pain shooting down my left leg. I can honestly say I've never been in so much pain. I am waiting to go to the doctor this week to get it checked out. So, I am out of commission this week. I have been really down and depressed and I've only been out of the gym for 3 days now. I am just not good at being inactive. I am anxiously awaiting my doctor appointment and pray that it is nothing serious and I can get right back to training. I am staying on my diet and trying to stay positive so I don't lose my motivation. I will keep y'all posted with my results. Thanks for the support and encouragement. I love you all!

Yours in Health,
Brittany

I can't believe it's been a month!!

I  am so excited that I have completed one month of training. It has FLOWN by! This past week was awesome.We have a challenge going on at Fitness Together and it really motivated me to work extra hard on my cardio. I burned over 5,000 calories last week! I am glad I did, because we had a crazy busy weekend.   My husband's cousin got married and I helped host a baby shower, so needless to say I had a "cheat day". I've been trying to restrict myself to just one cheat meal a week, but I have to admit that I am not perfect and I slipped up this past weekend. I was so scared to weigh in today, but to my surprise I am down 10 pounds from when I started my new program 4 weeks ago. I started a new phase today and things are only going to get more intense. I am absolutely loving challenging my body every week and can't wait to see what results I will get in this next phase. Thanks for all of the encouragement! I am super motivated and feel amazing!!!!

Yours in Health,
Brittany

I think I can, I think I can...

Ok, so week 3 is under my belt! It was a little more difficult than my previous weeks. I have been very aggresive about reaching my goals and it is starting to catch up with me. I woke up with a sharp pain in my back Saturday which progressively got worse, so that kept me out of the gym all weekend. I nursed it and I am feeling a little bit better today, however, I decided to scale back a little bit in the weight room this week. I know there are going to be days that are a lot harder than others, but I have to stay focused and press through. This blog is really helping me keep myself accountable. Knowing that others are rooting for me and know what I am trying to achieve makes me that much more focused and determined to reach my goal! Thanks again for all of the support!I hope everyone has an awesome week!

Yours in Health,
Brittany

Drop those Barbie weights!

If I had a dollar for every woman that has ever told me, "I'm scared to lift weights, I don't want to bulk up" , then I could probably just quit my job as a trainer. For some reason the majority of women are scared to touch anything but the "barbie weights" at the gym. You know the weights I'm talking about...they are in their own little section and they are hot pink, purple, green, blue and the heaviest weight they go up to is like 8 lbs. I have to admit that I have gotten very spoiled to working out in a private studio, but when I do go to a regular gym I am amazed at the lack of women hitting the machines and weights. I see women in aerobics classes, pounding the treadmill, busting it on the elliptical, heading to yoga class, but I am usually by myself in the middle of a bunch of men lifting weights. According to the International Health, Racquet, and Sportsclub Association, of the 12.7 million women that belonged to a commercial health club last year only about half used the machines and one-third lifted the free weights. That statistic is quite sad when you consider the awesome benefits that these women are missing out on.

Strength training reduces blood pressure, improves bone density, strengthens muscles and connective tissue, wards off arthritis, reduces the risk of diabetes, boosts your metabolism, and boosts your mood. I bet you didn't know that once we reach our 30's, we lose 5-10% of muscle strength each decade. That should be a HUGE wake-up call if you are not lifting weights. You have probably heard that "muscles weights more than fat", well guess what...muscle also BURNS more than fat. Yep, muscle burns about 3x more calories than fat. So to put it simply, MORE MUSCLE=FASTER METABOLISM! Who doesn't want that?

Now, I realize you may still be wary of lifting weight for fear of "bulking-up". Don't be! Obviously women do not have the same hormonal make-up as men and it pretty impossible for us to get as muscular as them. There is no reason to be afraid of the heavier weights at the gym. So, to all you women out there...listen up! DROP THOSE BARBIE WEIGHTS! Here are a few tips to help you build lean muscles and feel more comfortable in the weight room:

*First of all, be sure and combine regular cardio with your strength training routine. This will help you look leaner while you become stronger.

*If you have never lifted weights before, you do need to start out light and work your way up. It is very important to learn proper form to prevent injury. Stick to lighter weights and higher reps. For example: 2 sets of 15 reps.

*If you have been lifting weights for a while and you can breeze through 2 sets of 15 reps (with proper form), it is time to UP the weight. You should actually FEEL the resistance, and it should be difficult to finish the second set. Again, make sure that you can maintain proper form through all reps. I cringe when I see people (mainly men) in the gym trying to "sling" weight that is obviously too heavy for them..that's just a recipe for disaster.

*Also, make sure you change up your routine. I'm sure you've heard about hitting a "plateau"; To prevent this you need to change up your strength training routine. You can do this by changing up the exercises you do, the type of equipment you use, the amount of weight you lift, and also by changing up the number of reps and sets that you do.

*Lastly, don't be afraid to ask for help! Most gyms should have someone there to introduce you to the machines and teach you how to properly use weights. If you go to a 24 hour gym, be sure to go with some that knows what they are doing and talking about to teach you how to properly use the equipment. If you are still overwhelmed, you may want to hire a personal trainer to tell you exactly what to do and to coach your form.

Yours in Health,
Brittany

Whoohooo Week #2 is OVER!!!

I have now successfully completed 2 weeks on my new diet and workout regimen. I feel AWESOME! This past weekend was challenging, but I made it through it. It started off with my husband wanting me to go eat Mexican with some of our friends. I ate my healthy dinner before we left and I ordered the biggest water ever when we got to the restaurant.Honestly, I was perfectly content drinking my water while everyone drank margaritas and ate endless chips and salsa. Nothing compares to the way I feel right now. I feel healthy, strong, and energized!! Yesterday after church I worked out, ran errands, and painted our kitchen. Keeping myself really busy is the way I stay focused. I do let myself rest, but I feel like too much down is a waste. The sermon at church yesterday was amazing. It really opened my eyes to not take a single moment of this precious life for granted. I am inspired to live my life to the fullest and chase hard after my dreams! If I can do it...you can too. TRUST ME!

Yours in Health,
Brittany

Nutrition

Let's talk about nutrition. I have already had several people ask me about my diet. It's pretty simple...I eat CLEAN. Basically, if it didn't come out of the ground or if it doesn't have a mama...then I don't eat it. My diet mainly consists of lean animal protein, fruit, veggies, nuts (healthy fats), whole grains, and TONS of water. I stay away from processed foods and I really watch my sodium intake. All you women out there that think you are "being good" by packing a Lean Cuisine for lunch..think again. Have you ever checked the sodium on the back of the box? There ain't nothing "lean" about those meals. If you do decide to buy processed foods such as frozen dinners, try and pick ones that have less that 20% of the daily value for sodium (products with less than 5% of the Daily Value of sodium are even better).

I know there are several fad diets out there and choosing what works best for you can be very confusing. When I meet my clients one of the first things I go over is nutrition. I ask them if they have tried any diets or weight loss programs and if so, what has or has not worked for them. You wouldn't believe some of the crazy diets I've heard about. Now, if the adkins diet or the "cabbage soup" diet REALLY worked...do you think these clients would even be coming to me? I'm not saying you can't lose weight on these programs, but I believe that to lose weight and KEEP IT OFF you have to change your LIFESTYLE. You can't eat like a rabbit for a month and lose 15 pounds and then just go back to eating the way you did before, because GUESS WHAT...You will gain the weight right back! Also, starving yourself is DEFINITELY not the way to go. Your body needs AT LEAST 1200 calories a day. Eat less that 1200 calories per day and your body goes into "starvation reaction" and your metabolism slows. Take it from me, you can do some major damage to your metabolism by starving yourself.

If you really want to "rev-up" your metabolism you need to eat small, frequest meals. Start with a good breakfast in the morning. Eat within an hour of waking up and choose a healthy balanced breakfast like oatmeal, almonds and an apple. If you're not big on breakfast, try a protein shake. I highly recommend visalus shakes (http://www.brittanyhorton.bodybyvi.com/)! :) If you only take one tip from me, take this one...DO NOT SKIP BREAKFAST.

Now, you may be wondering how many calories you need to consume a day to lose weight. Everyone is different. The formula below will help you calculate what is right for you and your metabolism...

655 + (4.35 x your weight) + (4.7 x your height in inches) - (4.7 x your age)= the number of calories you should consume to lose weight.

I have only scratched the surface talking about nutrition. I could literally go on for days, but I will continue to add posts and some healthy recipes for you to follow. If you have any questions, feel free to contact me!

Yours in Health,
Brittany

Motivation

A friend posted this amazing quote on facebook and I can't help but steal it to share with everyone... "The good Lord gave you a body that can stand most anything, it's your MIND you have to convince." -Vince Lombardi

The hardest part about getting in shape is staying motivated. It is so easy to get off track and forget about your fitness goals. We get caught up in our busy lives and sadly we often put our health on the back burner. Here are a few tricks that I use to help me stay motivated and focused on my health:

1)Write your goals down. Set a long-term goal and a short-term goal. Be specific and make sure that they are measurable. Also, come up with a reward for yourself when you reach each goal.
2)Keep a food journal. If you don't count calories, at least write down what you eat and hold yourself accountable for your nutrition. I highly recommend the app "myfitnesspal". I use it daily and find it to be a very motivational tool.
3)Find a workout buddy. Ask a friend or relative to workout with you or go on a diet with you, that way you can hold each other accountable.
4)Post your inspiration on your refrigerator. The picture that I posted above is a trainer, Zuzana, that has a blog called bodyrock.tv! She is a beast! Her workouts and her amazing attitude inspires me...not to mention she has the most incredible body I've ever seen. So, I have her picture on my refrigerator and as the background on my phone. That may sound obsessive...but it works for me! You could even post a picture of yourself when you looked and felt your best or your favorite motivational quote. Whatever works for YOU.
5)Get moving! We all have those days when we feel like we are moving through syrup. If you find yourself sitting on the couch after work and too tired to workout...GET UP! Do some jumping jacks, push-ups, or run in place. After you get up and move around for about 10-15 minutes you may find the energy to put on your tennis shoes and head to the gym! You know you won't regret it! :)
6)Get a hold of mindless snacking. If you start thinking about heading to the fridge for an unhealthy snack, you are probably just eating out of boredom. Instead of heading to the fridge or pantry, pick up a book or get up and do something productive. I usually choose to do the laundry or get started on a home project that I have been putting off. If you truly feel hungry, drink a glass of water. If you are still hungry after you drink water, then by all means EAT..but please make it a healthy snack.
7)Plan ahead. If your friend asks you to go to dinner on a Saturday night and you are worried about over-indulging, go ahead and set a game plan. Figure out where y'all are going to eat and then search online for the restaurant's menu. Look over the options and go ahead and choose what HEALTHY dish you are going to order.
8)Hire a trainer. If you are overwhelmed with the thought of working out by yourself or just can't find motivation no matter what you try, hire a personal trainer to keep you accountable.

Yours in Health,
Brittany Thigpen

Dying to be Thin

Anorexia Nervosa is a disorder characterized by:
a)the refusal to maintain body weight of at least 85% of the normal expected weight
b)intense fear of weight gain
c)distorted body perception
d)amenorrhea (absence of menstrual cycle)

Bulimia Nervosa is defined as:
a)recurrent episodes of binge eating
b)regular purging,fasting, or excessive exercise to prevent weight gain
c)at least 2 episodes of binging and purging per week
d)persistent over-concern with weight and shape

I was searching the internet last night for some songs that I could post on my blog. I wanted to post my favorite inspirational songs...most of which are contemporary christian. In doing so I discovered an amazing song by Barlow Girl called "Mirror". When you open up my blog, it is the first song that plays. The lead singer of this Christian group suffered from an eating disorder and she decided to write a song about it. I encourage you all to take a listen. It is an empowering song. I got very emotional as I was listening to it, because I began to think of all of the young girls (and guys) out there that have distorted body images and are suffering from eating disorders. I can't help but put some blame on the media..we live in a society that puts so much emphasis on appearance. Girls as young as 5 and 6 years old are developing eating disorders. It is truly gut wrenching. My 10 year old niece is an incredible ballerina and is in a junior ballet company. She has the most beautiful muscular legs and the other day she told me that her legs were fat. I said "No, sweetie! Your legs look like mine. You are a dancer...those are muscles in your legs." I couldn't believe that she actually thought for one second that she had an ounce of fat on her slim little body. The truth is, she goes to a school full of girls that are already obsessing about their weight.

When I was a child I was well aware that I was overweight. I was told every single day how fat I was. I longed to look like my niece looks...tall and slender. My mom always told me that I was beautiful and that I was going to be a knockout when I got older. I didn't believe her. I thought I was the ugly duckling of the family and I wondered how my parents could even love me.

Once I grew tall and slender, I still had body image issues. I often thought about my childhood and the harsh words that were spoken to me on a daily basis. When I developed my eating disorder those words haunted me. I looked at myself in the mirror and told myself how disgusting I was. I was obsessed with being thin. I remember all the early morning workouts with the team; the whole time I was running around the track I was thinking about what I had to eat the day before. I got mad at myself for eating and that was my motivation to run harder and longer.

What still blows my mind is the attention I received when I got so thin. Several of my friends and sorority sisters were envious. A couple of them even asked me about my diet, because they wanted to do it. That goes to show you how screwed up our society is; most of those girls knew that I had an eating disorder. I wouldn't even step foot in the sorority house during lunch or dinner and if I did I was eating a small salad or some fruit, but yet they still ranted and raved about how "great" I looked! I so desperately needed help, but instead I was getting compliments that encouraged me to continue to get thinner.

I thank God for my health and for saving me during such a dark time in my life. No matter what size I am, He loves me and thinks I am beautiful. I believe that I have truly found my calling in life and I am going to use my passion and my talents to glorify Him! Just remember... the mirror does not define you. If you or someone you know is battling this disease, please seek treatment. I have posted my contact information on this site and would love to help in any way that I can.

Yours in Health,
Brittany

Why a fitness competition?

I want to thank everyone that has visited my blog and posted encouraging comments. I am overwhelmed with the love and support I have received just from sharing my story. It took a lot of guts to throw it out there, but I am so glad I did. I had a client come in yesterday and say, "I read your blog. If I hadn't read that, I would have thought you'd been slim your whole life." That's exactly why I put it out there. I've had many people make the assumption that I am naturally slender. Well, now you know that is NOT the case. I still have to work very hard to maintain my weight and it has been a battle my whole entire life. I cringe to think of what I would look like if I did not workout or if I let myself eat whatever I want.

Since posting my blog, I have had several people ask me why a "fitness competition"? The first thing my husband said to me was, "You're not going to get all bulky and have veins popping out of your arms are you?" Just to clear things up...I am going to do this the healthy and NATURAL way, therefor I am striving to look healthy & natural! No, I do not want to look like I could beat up my husband or eat a small child. I realize that there are other fitness goals that I could set, like running a marathon or competing in a triathlon. So, why a fitness competition? First of all, I HATE running. It kills my knees and I would rather get on a spin bike for 5 hours than run for 5 minutes. I have no desire to RUN. Second of all, I LOVE the stage. It still amazes me that I went from being an extremely shy girl that hid behind her mom to a girl that comes ALIVE on a stage and in front of a camera. Now, I realize that there is a big difference in dancing on a stage or modeling clothes on a runway to walking on a stage in a tiny bikini. Needless to say, I am terrified! And that is the number 3 reason why I am doing this. There is nothing I like more than a good challenge!

I have not signed up for a competition yet. Although I am in good shape, I have a long way to go. I am going to work towards my goal and when I feel confident enough with my results, I will look into it. I will keep y'all posted with my results and when I decide to take the plunge. Thanks again for all of the support! This is going to be an extremely tough challenge and I am really clinging to God to help me through this. I am super excited about this phase in my life and proving to myself and others that anything is possible! Please pray for my husband, Jud, as he is the one that has to put up with me through all of this. I am already a little grumpy from not getting to eat whatever I want or have a glass of wine! lol! I just have to keep repeating this quote to myself, "Suffer the pain of discipline or suffer the pain of regret."

Yours in Health,
Brittany

Week #1...Done & Done

Ok, so if you're visiting my page for the first time..be sure to read the "about me" section first...

Week 1 of training is over! Whoohoo! I started my very strict diet and worked my butt off this past week. It's Monday and I feel like I got hit by a bus, but I have to start week #2. I am really proud of myself. This past weekend my husband went out of town, so I was really able to focus. I was extremely productive! I knocked several things off my "to do" list, fit in some amazing workouts, and did not have one single drop of alcohol. I got great rest and I am ready to take on my next challenge. Stay tuned... I will be posting some great workout tips and recipes! Thanks for checking out my page!

Yours in health,
Brittany