Featured

Hello!

Hello, readers! I’m Brittany! πŸ˜€

Hello, readers! πŸ˜€

I’m Brittany Buskirk, the head trainer of Brittany Buskirk Fitness! I am a Certified Fitness Trainer and NPC Bikini Competitor! πŸ‘™πŸ’ͺ

brittanybuskirk.trainerize.com is my website dedicated to custom workout and diet plans! My plans include a free mobile app to access your training anytime, anywhere! Check out my website to see what all is in these crazy-super-awesome-sauce packages I’m offering! Please message me anytime for more info on my programs or just for some fitness advice. Either way, I’ll be more than happy to help! πŸ˜„πŸ’•

πŸ’– Brittany Buskirk

Benefits of HIIT

Have you heard of this buzz about HIIT?

What is HIIT, anyway?
HIIT is short for (High Intensity Interval Training).
HIIT is a form of cardio where you alternate between short bursts of high intensity and low intensity or rest periods.
For example: 30 seconds sprint and 30 seconds walk. Repeat “X” amount of times.

HIIT is the best way to burn fat, in a fraction of the time.
15-20 minutes of HIIT, you’re good! No more hour long, boring, slow walks!

HIIT allows your body to burn fat for up to 24 hours AFTER your workout!
Basically, your body is put into a state of insulin sensitivity (which improves protein synthesis and prevents muscle from breaking down). HIIT also controls how much your cells store glycogen as fat.

As long as you are getting in the correct nutrition,
HIIT is the best way to build and retain muscle during cardio.

HIIT is what I did during my entire bikini competition prep. I continue to do HIIT, just not nearly as often. I was able to cut down fat, but retain almost all of my muscle. I kept getting leaner, even though the scale didn’t go down. THAT is successful fat loss.

My transformation:
13682530_1738012713135320_1118297183_o

Will you be adding HIIT to your workout plan?

Brittany Buskirk
Certified Fitness Trainer

Do Something That Challenges You

I posted last Friday about the boot camp I was going to start, so I thought I’d let you all know how that is going! πŸ™‚

So far, I LOVE going to the park in the morning and doing workouts that are fun and new to me.
I made a decision that I wanted to be a better, more well-rounded athlete.

Don’t get me wrong, lifting weights is fun, but I needed a challenge!

I never really know who is going to show up to my boot camps, but I am super thankful and proud of the people who have came out so far! I will still continue to do them as long as the weather is nice. So when you get the chance, stop on out! πŸ™‚

We have even had donations to the No Kid Hungry campaign! Way to go!!! I will send off all our donations each week! So far, we are able to provide 50 meals!
I’d love to make that number even higher!

I know a lot of people have said that 6AM is too early. I understand that everyone has different schedules.

If you are in bed at 6AM, or on your phone checking Facebook or Instagram, even watching the news… why not come over to the park and get a workout in and donate to a cause? Make your time mean something. Put in the effort to better yourself and give to those in need.

I know we are limited to 24 hours in a day, but are you really busy?
Or do you just need to be better at time management?

I work full time at a company… on top of running my own business, blogging, running the boot camp, getting my own workouts in, and having a close family member diagnosed with cancer this week. I am still doing everything, on top of being at doctors appointments.
I try to help as many people as I possibly can, because tomorrow is never promised.

Do something that scares you. Something that challenges you. Get rid of toxic relationships. Invest in your good relationships. Establish healthy habits.
Be passionate. Make new friends. Give. Pray.

You are capable of so much more than you realize. Continue to inspire and grow.

❀
Brittany Buskirk
Certified Fitness Trainer

Workout to End Child Hunger!

I am SUPER excited to announce that I will be doing a boot camp in Mount Vernon, OH!
This is a free boot camp for all fitness levels!
We will also be taking donations for the No Kid Hungry campaign!

We will be meeting at Memorial Park on Mondays, Wednesdays, and Fridays at 6 AM.
(Weather Permitting.)

My Mission
I want to make an impact. I want to be the change, and I want YOU to do it with me.
In the fitness industry, you can run into a lot of self-serving people who only care about themselves. I wanted a way that I could help my community, while sharing my passion.
I also wanted it to be completely free.
But, wait a minute. What if we could help even MORE people?
That’s where I wanted to incorporate donations to charity!
This is something bigger than just us working out together. This is CHANGING LIVES.

All of the donations will be going toΒ The No Kid Hungry Campaign.

2015Numbers_hungerfacts-01
Information from: http://www.generationnokidhungry.org/hunger-facts

 

The No Kid Hungry Campaign provides everything from healthy meals in schools, meals during the summer, and educating families on how to make affordable and nutritious meals.

For every $1 we raise = 10 meals!

We can help these kids get the right nutrients they need to live long, healthy lives.

So, you get a free workout with a personal trainer, motivation, AND you get to help combat child hunger?

What are you waiting for?
Bring a water bottle and a friend!

Please visit my Facebook page,Β Brittany Buskirk FitnessΒ for updates on times!
I hope to see you there! πŸ™‚

Brittany Buskirk
Certified Fitness Trainer

How Much Water Should You Be Drinking?

Through my experience, I have found that ALMOST EVERYONE doesn’t drink enough water.
Why is this such a huge problem?

Our bodies are made up of about 60 to 75 percent of water!

Lack of water can cause serious issues with our organs running properly.
Loss in body water can drastically DROP your physical performance.

Did you know that not enough water can cause glucose build-up, eventually resulting in MORE fat storage?!
Want to lose fat? DRINK WATER.

So, how do you know that you’re drinking enough water?

It’s funny how normal this conversation goes-

“Do you want something to drink?”
“No, thanks. I’m not thirsty.”
(I’m left thinking, “…soooo???”)

If you are waiting to drink until you are thirsty, you’re already dehydrated.

I consume water so much throughout the day. With increased muscle mass and water making up almost 80 percent of my muscles, water is ALWAYS essential and has only increased for me over time. So yes, I pee. A lot. It’s something that you’ll just have to get used to. (LOL)

Calculating Your Daily Water Intake
(These totals are only recommendations, but it is a close estimate.)
Chart is based from the ISSA.

STEP ONE
What is your lifestyle like?
0.5 – Sedentary, non-active lifestyle. Exercise is very rare.
0.6 – Light training. Light walking or jogging every so often.
0.7 – Moderate training. Running, jogging, or light lifting a few times a week.
0.8 – Moderate training daily.
0.9 – Heavy weight training daily.
1.0 – Heavy weight training and intense exercise a couple times a day.

STEP TWO
Multiply your body weight by your need factor. This will give you the recommended daily amount of water you need in ounces.

Example
A girl is 120 pounds. She jogs 3 times per week, making her need factor 0.7.
120 x 0.7 = 84 ounces of water daily.

Let’s say this girl has an 8 ounce water bottle. How many of these water bottles should she drink per day to meet her recommended water intake?

84 ounces / 8 ounces = 10.5 Β 8 ounce water bottles
She should fill up her water bottle 10.5 times.

Do not try drinking your recommended water intake all at once.
Space it out throughout the day.

One big issue is people drinking too much pop (that’s what we call soda here in Ohio). Haha.

They complain about the taste (or tastelessness of water).
Slowly cut back your pop intake if you have an addiction.
You can use water flavor packets to help with the taste (or grab some BCAAs to throw in your water jug for the day to help with flavor AND getting in aminos)!

If you drink coffee, I recommend drinking a glass of water after each cup to make sure you remain hydrated!

Simple changes like this can lead to a big impact! Set goals to take small steps and you will have a LIFESTYLE not a “diet.” Fitness goals should always be made with the “long term” in mind.

I hope this helps! πŸ™‚

Brittany Buskirk
Certified Fitness Trainer

Click Here to become a client, today!

Strength and Flexibility: Working Together

I received an awesome message the other day, and they asked me to talk about how flexibility can be beneficial to weightlifting!
Like many others (myself included), they were once limited by tight muscle groups that might make you lack the form necessary to perform a lift with max strength capability.

The only way to get full range of motion for those heavy lifts is to STRETCH. Healthy muscle tissue should be able to stretch about twice it’s resting length. There is ALSO a thing with becoming TOO FLEXIBLE. This can cause injury, joint pain, and inflammation.

Not stretching after a workout can lead to shortened muscles. Shortened muscles can also eventually cause injury, so stretching should be taken seriously when you’re following a workout plan.

image

To read more on the specifics of dynamic and static stretching, please visit my blog post,Β Muscles Sore?

Static stretches are what is going to really improve your flexibility, so why not add it to your weightlifting plan right now to improve your mobility?!

Here are a few static stretches to try: Hold for approximately 30 seconds.
(Dog required).

Hamstring stretch
image

Quadriceps stretch

image

Groin stretch
image

Lower back stretch
image

Abdominal stretch
image

 

Posterior shoulder stretch
13730767_1732834076986517_853669845_o

Chest / front shoulder stretch
13728352_1732833763653215_475080329_o

Triceps stretch
image

 

Calf stretch
image

Brittany Buskirk
Certified Fitness Trainer

A Look Into My Bikini Offseason

Do you guys remember my blog post Muscles Sore?

Well, I’m currently blogging from the comfort of my own Epsom salt bubble bath. πŸ˜‚

 

My calves and quads are RIDICULOUSLY sore. I didn’t have time to stretch properly after leg day. 😞

 

I normally like to have informational content for my posts, but today I wanted to give you more of an inside look Β as to what I do behind the keyboard!

 

Some of you probably already know that on top of being a trainer, I am also a bikini competitor. I competed in my first show in October of last year!

It was an amazing experience. My plan is to take the rest of this year to properly rest and let my body develop an even better physique before my next competition. Cutting down is a crazy amount of work, but what we do in the offseason greatly determines how well we progress between shows!

 

This week I started to work out twice a day again. I haven’t done this since my competition, so my body has some adjusting to do! I’m not doing a crazy amount of cardio. I’m limiting it to just cardio I enjoy, like walks with my dog, swimming, and basketball (my boyfriend is starting to teach me the basics)! πŸ™ˆ

image

 

Learning new sports and ways to exercise is making me so much more motivated! Not being great at something just pushes me to work harder towards it!

 

Around the winter/spring I became so stressed and unmotivated. I still made it to the gym but my desire just wasn’t there. I think I was really bored of what I was doing. I needed to change things up, so I did!

 

Last year, competing in bikini took me COMPLETELY out of my comfort zone. I didn’t know anyone personally who did bikini. I didn’t have a coach and I was SO lost, but I did it!!! I have learned so much in my journey!

The people I met when I was all alone backstage, didn’t make me feel alone. It’s an incredibly empowering feeling when you are surrounded by those on the same mission as you.

Can I go back and relive those moments again, please?!!!

image
I’m the middle peacock! This NPC show had us dress up in costume for finals!

 

Annnnyhow, my lifting plan has been centered more around strength here recently. It’s amazing what your body is capable of!

 

I switched up my meal plan, and I can’t wait to see how I respond! I’ve been eating a lot of lean turkey, lean beef, egg whites, seeds, etc. here recently! I’m eating way more fats than I’m used to. So far, I’m pleased with the direction things are going!

 

I think that’s enough of me rambling about me for today. πŸ˜‚

 

Next blog post, I’m going to talk about the benefits stretching has on your weightlifting routine!!!

 

Talk to ya later!

Brittany Buskirk

Certified Fitness Trainer

 

Why You’re Not Seeing Abs

Hey everyone, I’m writing this post a little later than usual! On the bright side, it’s FRIDAY. ✨

 

So, many people ask me all the time about why they’re not seeing abs. They do all the works of abdominal exercises, multiple times a week, but still NOTHING is showing.

(In a separate post, I’ll make an ab workout guide to show you what exercises you can do to build up your core! 😊)

 

If you are not low enough in body fat, you will see very little muscle definition.

Diet is THE most important thing when it comes to improving your physique. You want the results to show on the outside? It starts with what you consume on the inside.

 

If you are having issues with bloating, I would keep a record of what you eat throughout the day and how you feel. This may correlate with a food intolerance you may be having!

 

Dont forget to make sure you are eating enough protein, complex carbohydrates, and healthy fats to support your goals!

 

Click here to become a client and get your custom nutrition and workout plan!

 

YOU DO NOT HAVE TO CUT OUT FOOD GROUPS, WATER, OR TAKE Β PILLS.

Please listen to me when I say this. When I was prepping for my bikini competition, I was astounded by all the people doing damage to their bodies just for a certain “look.”

 

Hard work and consistency was all I knew. I didn’t have the help of a coach, or anyone telling me to go to the gym before and after work. Nobody telling me what I should and should not eat. No fancy supplements other than multivitamins, BCAAs, creatine, preworkout, and protein. Just me. It IS possible. Patience is key.

image

 

Brittany Buskirk

Certified Fitness Trainer