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Super Bowl Workout Cheat Sheet

How to stay healthy at your Super Bowl party (yes, it's possible!)

Stay away from those chips and reach for the veggies instead!


Beer, wings, chips & dip, pizza and everything else in between. Super Bowl season has arrived! And while we may be ready for some football, we are certainly not ready for the extra weight that one typically gains during this “holiday."

It’s been calculated that the average viewer consumes almost 4,000 calories of Super Bowl Sunday snacks in less than two hours of playing time, and with over 100 million viewers across the world, that’s a lot of calories consumed. Let’s make this year a healthy one by following these helpful tips to make your Super Bowl about the rivalry on the field, and not one between you and your scale. Let us know how it’s going by sharing what you’re up to — use the hashtag #GetFitwithBritt!

The Super Bowl Workout

Whenever you see the following on the screen, do the exercise that’s associated with it.

  • Commercial about a Beverage: 10 Jumping Jacks
  • Commercial about a Food/Restaurant: 10 Burpees
  • Commercial with a Celebrity: 10 High Knees and 10 Butt Kicks
  • Touch Down: 10 Push Ups
  • Field Goal: 20 Total Body Crunches
  • First Down: 10 Triceps Dips off couch/chair
  • Penalty: 10 Plie Squats
  • Time Out: 10 Stationary Lunges (each leg)
  • Interception: 10 Squats with a Calf Raise
  • Half Time: Around the World Planks, 30 seconds each of a Regular Plank, Reverse Plank and a Side Plank on either side

Sure, people might wonder what you're doing if you start doing jumping jacks each time a beer commercial appears on the screen, but it beats feeling sick or regretful on Monday!

Super Bowl Eating Guide

  • Early in the day: Eat fruit at breakfast. Something tells me that’s the only time you’ll actually be able to get any...
  • At the party: Fill your plate with veggies first, such as a salad or veggie crudités, and then about a tablespoon of a protein dip (hummus or bean). Try to fill up on that as much as possible, and then if you’re still hungry, eat a bit more protein. If your protein is breaded, fried, slathered in sauces, just try to take off as much as possible before consuming.
  • Stick with small portion sizes that are consistent to your hands: Two open palms = greens, one open palm = fruits and veggies, closed fist = carbs/protein
  • Try to stick with eating only once a quarter, don’t eat mindlessly throughout the entire game

Super Bowl Spicy Hummus Recipe


  • 1 Cup Organic Garbanzo Beans (drained, rinsed)
  • 1/3 Cup Chopped Jalapeño Peppers (add more or less based on how spicy you would like it to be!)
  • 3 Tablespoons Organic Tahini
  • 3 Cloves Garlic (mince or slice, I like mine a bit chunkier so I slice)
  • 2 ½ Teaspoons Lemon Juice (Fresh from the lemon)
  • ½ Teaspoon Ground Cumin and Curry Powder
  • 1 Teaspoon Avocado Oil (I prefer this over olive oil because it’s a bit smoother in taste)
  • Crushed Red Pepper and other seasonings to taste (try not to add too much salt!)

In a food processor, combine all ingredients and blend until smooth, but not liquid. Enjoy with chopped veggies such as tri-colored peppers, baby carrots, radishes, broccoli and cauliflower.

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Get Fit with Britt

An expert guide to living a balanced life.

About This Blog

Brittany D Costa

Brittany D. Costa works with individuals on becoming healthier by guiding them through proper physical fitness, healthy nutrition and leading a positive and balanced lifestyle. Brittany has studied through various fitness and nutrition focused schools in order to become a Personal Trainer, Barre and Pilates Instructor, Strala Yoga Guide and Nutrition Coach practicing throughout the Fairfield County area and beyond.

Brittany is also the Official Health & Wellness Guide for various Miss USA, Miss Teen USA and Miss America pageant contestants. Brittany’s writing focuses on Health and Wellness trends within the industry.

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