Posted on May 27, 2021 | Strong Moves

Nitric Oxide Video Course

Nitric Oxide is naturally in you. It’s your magical molecule that is super beneficial on a lot of levels. Crappy thing is some humans have way less than others.

My video course hands you all the tools to boost NO production right away. You can find out how much Nitric Oxide you have in you with these test strips CLICK HERE

CLICK Here to get started with my 4 video course for $14.96

I put in the 4th video so you can understand the science of how Nitric Oxide works and impress your friends:)

Below is exactly what you’ll get in my video Course for $14.96 .

These are shots from inside the course:)

CLICK HERE to get access right now!

When you have higher levels of Nitric Oxide you will have:

Reduced your risk of heart attacks and strokes
Lower blood pressure
Reduced anxiety
Better learning and memory recall
A immune system and lessen the severity & side effects of Covid-19
More cardio endurance
Less muscle soreness & recover quicker
Higher Libido and can say goodbye to erectile dysfunctions
Reduced risk of diabetes
Less respiratory problems – Sleep apnea, COPD, asthma
Less brain fog and better brain health
Better Sleep
Better brain health overall
Better vision

Cacao Balls

This is my favorite snack! I use these often to get through a long workday or right before a workout. Cool thing is they are great as a bedtime snack (when you are too hungry to get to sleep)

Healthy Cacao Balls.

Not only do they taste amazing, they are super great right before a workout when you need some quick fuel.Here’s a quick list of their nutritional benefits:

High in Arginine- Amino acid that helps your body produce more Nitric Oxide for cardio endurance (CLICK HERE for vid and info on this)
High in healthy fats that help your body BURN more fat
Chock full of omega 3’s, magnesium, calcium, iron, protein, potassium and B vitamins – Perfect before a workout
Help you sleep and decrease snack cravings

Decadent (easy/no bake) Spirulina/Cacao Balls
*makes about 25 balls

•1/4 cup hempseed
•1 cup cacao powder
•4 tbsp spirulina
•4 tbsp coconut oil
•6 tbsp raw honey
•2 pinch pink himalayan salt
•1/4cup unsweetened flaked coconut, small flakes

Combine all ingredients in a large bowl. Mix throughly with clean hands and form into small balls. I tear up sheets of foil into small sheets and wrap each ball in foil!

Freeze and save up to 5 months

Posted on January 26, 2021 | Strong Moves

Drop Inches with shorter workouts

If you want to lean out ( lose weight, drop inches, see muscle definition) AND you have little time in your day to workout, no problem! Just do these short NEAT workouts. Watch my Videos (1 with a kettlebell, 1 with no gear needed) Follow the steps below & Enjoy!

Here’s a video with some moves you can do in 3-5 mins. Watch the video, DO the moves and then schedule 3 more times in your day to do them again.

work out in short bouts 4-15 mins 3-4 times throughout your day.

Here’s another workout Video if you do not have Kettlebells at home

If you want more challenging or goal specific moves, connect with me and I’ll set you up with a personalized program ASAP. 206-310-9079 or brebrighter@gmail.com

Posted on December 30, 2020 | Video Lessons

Jan 2021. 3 step video guide to feel better & have easier days.

I’m so excited to give you this video guide

“If it’s important enough to live by, it’s important enough to put in place”

It’s all about making better decisions faster.That’s why I created these 3 videos. Watch the short intro video (below) as to why this works and how to do it.

Watch each video and follow the simple guide with each one. Enjoy!!

#1 The ONE Rule.

Follow this simple rule to stay on track daily and drop habits that are holding you back

#2 CDF’s Your daily GPS

CLICK HERE for the 4 min video and follow the 3 step guide below that.

#3 Make your Blueprint – literally!

Watch this Fun video. Then have fun doing it!

Follow my 5 step guide and examples. This is well worth it.

WORK with me- Need some support, challenges to keep you moving forward and accountability to make sure you keep doing the work? I get that. CLICK HERE to work with me AND email me at brebrighter@gmail.com to set up a 15 min consult call

Posted on November 30, 2020 | Podcasts

90 Second Rule. One simple formula to Instantly feel better & keep moving forward

One Choice, 8 Feelings, 90 seconds.

This trick has been a game changer for me. When I’m caught up in feeling hectic & overwhelmed I use this. CLICK HERE for short TED talk from Dr. Joan Rosenberg.

It’s super simple- just do nothing and BE with myself for 90 seconds. The rule is to let myself feel ANY emotion that comes up and do nothing to distract myself.

I actually did just that after writing that last sentence. Until I took those uninterrupted 90 full seconds ( I count “one chimpanzee” or “two one thousand” ) I had no idea how wound up I felt. My stomach and shoulders relaxed, my brain stopped whirring and worrying.

This emotional mastery tool is simple and has hard backed science explaining why taking 90 seconds will help you have easier days & keep moving forward in a way you love. I came across this on Dr. Mark Hyman’s Broken Brain Podcast

I can’t wait for you to learn how, why & use it for yourself.

Use the Ted talk CLICK HERE if you have less than 20 mins. Come back to this podcast when you have time to hear the science and story behind the 90 second wave.

Love, Bre

Posted on November 28, 2020 | Strong Moves

Dec2020news

I’m excited to share 3 simple tools that help me celebrate the holidays AND keep moving forward. Just scroll, click, learn and DO:)

#1. 90 Second Rule from Dr. Joan Rosenberg

How often to you feel overwhelmed, get distracted and regret how your day went? This tool is helping me have way less of those days. I’m honestly amazed at how game changing this has been for me.

There’s a bunch of science proving that when you take 90 seconds you can do better as a human on every level. When I practice Dr. Joan’s simple formula (CLICK HERE) I get more done in my day, I make better choices, I am more patient and I sleep better. Sounds silly and simple, but you really must check out what the 90 second rule is and exactly why every human should be practicing it daily

#2. Cacao balls & Goldenmilk

These 2 keep me from diving into nighttime snacks I will regret later. In fact I just grabbed a cacao ball to hold me over for an hour before dinner and later this eve I’m definitely going to enjoy some goldenmilk. This will keep my mitts off the leftover pumpkin pie and ice cream 🙂 If you tend to be a nighttime nosher or imbiber – these will fix you up way better. They are delicious (seriously) and super comforting. In fact both will help you de stress and sleep better. CLICK HERE for the goods.

#3. This Fun NO excuse Home Workout! 8 mins

I made this VIDEO for Thanksgiving week, but you should keep using this anytime you need to squeeze in a workout and/ or quickly reset yourself (you will feel way better after just 3 mins, trust me) Plus you get to move and have fun with me! CLICK here for my 8 min Home Workout video (no gear needed)

Posted on November 18, 2020 | Strong Moves

Holiday Workout. No gear needed!

Happy Turkey Day week! Thanksgiving is the EATING holiday, that’s why you have this workout (video below) to help you feel a bit better:)

Also please know that THIS (2020) Thanksgiving is especially important that you get you butt moving more. Thanks to covid, social restrictions, uncertainty… we all need to calm our nervous system, boost our moods & forge stronger immune systems. Now watch, DO & enjoy!

Please use these moves often to keep yourself feeling better daily There is a list of each move with the reps below. Do #1-4 in order with reps listed, 2 sets. Then DO second part only 1-5 for up to 25 mins. Just keep going. Even just 5 mins is great!

Posted on October 27, 2020 | Stress Less

Brene Brown with 2 pro’s on how to deal with stress & stop feeling exhausted.

This episode from “Unlocking Us” is a serious game changer. Not only does it apply to EVERY human right now, but it also hands us 5 super practical tools that we can use immediately.

Don’t deny yourself this info, CLICK here to listen now – even if you only have 5 mins Listen then come back to it over the next few days. It will make ANY day feel way easier:) #knowbetterdobetter

Posted on October 27, 2020 | Strong Moves

Nov2020 De-Stress Moves!

Um, it’s election month of 2020, in America. That means some weird shit may go down.

To help you deal with junky mood or tough feelings, I made a video of the 3 moves I kick out when I’m needing to release energy (without hurting anyone) The full video is below. I broke down each of the 3 moves in separate very short videos. Enjoy!

Do #1 Hi-ya’s 3 right then 3 left. #2 whaps 3/3 alt #3 Head rolls/ “Everything’s Okay” 3/3. Repeat 1-3 in order 3 each move till you feel better. I broke down each one below for you 🙂

Ist Move = Hi-Ya’s!

Whaps!

Everything’s gonna Be Okay:)

Posted on September 26, 2020 | Awesome Foods

Short Protein Video. Practical info and tools you really want!

With so much conflicting info, it’s easy to feel nervous & overwhelmed about protein. What to eat, why and what will it do to us?

That’s why I’m making you a video that will totally set you up. About protein! First I need to know, What would totally set YOU up? How long would your ideal video be? Once you take this 3 question (30 sec survey) I can get started! CLICK HERE

Imagine yourself waking up tomorrow and knowing exactly what to eat all day long. You confidently cruise through the grocery store, you easily make the best choice off any menu. You calmly navigate any event or family dinner. You keep doing it all easily every day. You deserve THAT!

You also deserve to look amazing in your favorite jeans, stay cancer free & feel kickass. I have those tools and info for you. I want to give them to you in an 8 minute video with guides you can download and take action with immediately. So please, real quick CLICK HERE to tell me What would totally set you up? This 3 question survey will take you 1 minute

Feel free to email me at curran.breanne@yahoo.com with any questions.

Posted on August 28, 2020 | Strong Moves

Sept 2020 Newsletter

Here are 4 things I can’t wait to share with you this month.

#1 Mood Meter App!

I’ve got to start with the biggest game changer I’m using multiple times a day. For the past 8 weeks this App: “Mood Meter” has got me eating more mindfully, getting more out of my workouts & I’m sleeping better
https://burnbrightercoaching.com/mood-meter-app/

#2 Grease The Groove

My #1 success tool to nail ANY movement (ex: pushups) Watch the video and follow my easy guide.
https://burnbrightercoaching.com/grease-the-groove/

#3 Black Lives Matter Donation workout. FREE Workout Sept 3rd 7:10 AM-8 AM. Proceeds go to EMBRACE RACE
https://burnbrightercoaching.com/freeblmworkout/

#4. NEW! Two fridays a month = FREE nutrition support!! Sept 4th & 18th 6-6:20 AM PST ( 20 minute Group zoom meetings) https://burnbrightercoaching.com/freenutritiongroupchat/

Posted on July 31, 2020 | Stress Less

Aug 2020 News

I love that when we feel strong everything feels easier. That’s why I made these 3 new videos for you! Customized for warm summer days. Click on Each Below. Watch, TAKE ACTION & Enjoy

#1 Protein salad recipe. Easy & delicious!

#2 Foot recovery moves. Strengthen & stay free from injury.

#3 Free Livestream workout to benefit BLM. Aug 6th, 7:10 AM.

Stay connected + create positive change together!

Posted on June 25, 2020 | Strong Moves

Last BLM donation workout! I donate for you to BEAM

Oct 1st Thurs @ 7:10 – 8AM. My LAST #BLM Free workout.

Time: Oct 1, 2020 07:10 AM Pacific Time Join Zoom Meeting
https://us02web.zoom.us/j/85283324372?pwd=T243d1Y1bHI1RWZjaUFsRHlFWVpuQT09

Meeting ID: 852 8332 4372
Passcode: 009632

We will be donating to BEAM Black Emotional and Mental Health Collective CLICK HERE for info on BEAM.

Even though this is my last FREE workout for you. I WILL keep supporting BLM foundations monthly. I will keep you posted in my monthly newsletters.

This will be my last free BLM workout. CLICK HERE to see what I’m working on now for you!

Below are the last 3 foundations we donated to. Please Click on each one for more info on each amazing organization.

click HERE to donate for yourself to BEAM! Feel free to text me at 206-310-9079 with any questions. See you Thurs Oct 1 @ 7:10 AM Tell your friends- this is open to ANYONE:) #strongertogether

Posted on May 14, 2020 | Video Lessons

Pandemic FREE Fitness Tools

FREE resources Here for you Right Now! Plus continued support options below

It is tough to know how to keep fit right now. We want to get back to our gyms & studios, but is it safe? How do we know exactly what to do?

Getting in my car once a week to get groceries with my face mask & sanitizer wipes is now routine. I’m doing my best to limit social exposure and us all safe & happy That is why I have 3 video training options for you RIGHT HERE! (scroll down)

Virtual Training Online Zoom Workouts – One on One training and group workouts. Personalized programming with detailed homework. I make sure to keep an eye on your form so you can stay safe and meet your goals. Click Here for more info and details.

People are saying: “I would advise others to do this. Your care about form (and watch us despite imperfect phone/computer angles), killer workouts, kindness, expertise make these workouts the best substitution possible since we can’t be in person. You are positive, supportive & patient. I love the workouts and homework to keep it up (well, as much as possible!!) during the week. Amy, Full time working from home + schooling 2 kids

Stay Brighter Video Series. Weekly Videos (pre-recorded) workouts + recipes. Click HERE for a free 2 week sample! I’ve got 4 more weeks in store after this to keep you going strong

“Thank you so much. Your videos are amazing and very helpful as are your meal planning. Thank you for your ongoing support” Sandy, Nurse

Sanity Saver Moves- Three short videos to get you moving daily and drop stress. After 3 weeks of positive feedback,from the Harborview Medical Staff, I’m passing it on to you!

“Thanks for sending this! This is just what I need after a crazy week! ” M.D. from Harborview Medical

Click Here for details and to get immediate access.3 simple downloadable guides, you can take action immediately. You get a full workout, quick 3 min reset + breathing exercises to calm your nervous system

Posted on May 13, 2020 | Strong Moves

Device Setup for Home Training

It’s time to get a better set up at home! This will help you interact better with any type of coaching/video sessions you have.CLICK here for virtual training with me!

If you have your smart phone, tablet or computer down low (below 3 feet/ 36 inches) STOP! You are doing your body harm. Watch the video & follow the steps below

1. Get a large screen device, do the best you can. I am using my MacBook laptop. The camera view will be larger so others can see you better & You will not be constantly peering in to see them

2. Put your device up high– At least 3 feet! Take time to find a great, permanent set up for this. I am using the seat of a high office chair in my office and 2 yoga blocks underneath my laptop. Outside I have a tall, rolling beverage cooler from Amazon with yoga blocks taped down on top of that to add height

3. Be ready!! Set up your device then give it a test – can your screen see all you want it to. I take a good 8 mins before any call to set up my space.

This includes having your workout gear ready & if you’re one of my students – print out that program I sent you, please!!I work hard to send very detailed programs so you can move confidently and if we have any interruptions you can keep moving well.

Now, promptly! Order/Buy yourself higher surfaces, larger screens to keep doing all your things. You will need this better set up every day.

Posted on March 21, 2020 | Strong Moves

Virtual Training Options!

It is January 2021! If you are waiting for gyms and fitness studios to re open, please stop. You are holding yourself back.

Your body needs challenging movements and you deserve to feel better. The only way to stay challenged, accountable and consistent is through virtual training. I am proud to say I’ve been keeping a solid group of students on track through the pandemic. I’ve upped my game and am bringing them intelligent and fun workouts from my beautiful home studio

Many of my students are actually doing better than pre-pandemic times.This is because they are able to make more sessions (most do 2-3 times a week) they are more consistent with their sessions (no commuting, less schedule hassle, less traveling). This allows me to keep creating more challenging programs. Are you wondering if you can get a great workout with an online session?

Absofreakinlutely. (especially with this GEAR GUIDE click HERE)

On my end I have done all I can to create the best experience for my online students. New students are often shocked at how well they can see and hear me.

I have been doing my own (as a student) online training with yoga and dance studios. I could never make enough time pre-pandemic to get to these classes. Now I maintain yoga twice a week and dance lessons twice a month. It feels so good when I log on and see my teachers at their beautiful studios.

Please, if you want to feel better and get stronger, embrace virtual sessions. You are simply holding yourself back and possibly causing your health to decline on multiple levels. You deserve better

CLICK HERE for my NEW UPDATED at home gear guide

scroll down for pricing

30 mins = $65
45 mins = $95
60 mins = $115
2 people 1 hour = $75 each
2 people half hour = $50 each

Click HERE for your at home gear guide ( Exact list + lots of site options to find equipment from )

Groups= Three people = $50 each. 4-5 people = $45 each. Smart programming and fun sequences kick in cardio, strength and core work + plenty of flexibility and balance to keep you safe.

Here is exactly how this works (solo or groups)

Text (206-310-9079) or E-mail me (brebrighter@gmail.com) the time you want ** If you’re new to me we will start with a FREE 15 min consult call.
I will confirm the session time with you
I email you a paylink
You click, pay and I am notified immediately
I send you the ZOOM meeting room info by 8 PM the eve before to join. (Easy on all devices)
I also send your complete session program (by 8 PM eve before) so you are properly set up + have great Homework. (See image to below)
You show up and crush an awesome workout with me! (see my virtual training space below)

CLICK HERE for your best DEVICE set up for training.

For open Personal Training times TEXT me @ 206-310-9079 or email brebrighter@gmail.com

** If you’re new.. I always start with a 15 min Complimentary call. Text me at 206-310-9079 to schedule

Join my Covid-19 Facebook group Click HERE ! I share game changing tips with weekly videos

Posted on March 20, 2020 | Strong Moves

Best Home Fitness Set Up Guide

Virtual training is going great

To have the best experience you need the right tools. I’ve listed all you need to stay in shape with limited space. You will regret it if you don’t get this stuff, trust me.

First we start with your device set up. CLICK HERE for quick video Stop using your furniture and books to prop up your computer. Your form will suffer, you may develop aches and pangs and it is frustrating to interact with!

I use a great stand (below) it’s inexpensive and makes it way easier for you to hold great form and see easily.

CLICK HERE for the Amazon link to this $49.99 computer stand.

This is your best set up for your laptop or tablet.

Last resort is your phone- Hard to follow along, but it’ll work. Scroll down for the best holders Then, the fun stuff, the fitness gear!

1.Smart Phone Mount + Tripod If you’re gonna work with any coach or take any class, it’s online. Get a grip mount for your phone ASAP, this way you can go anywhere – park, backyard, living room. This on is lightweight and super versatile.

Smart Phone Grip mount – If you already have a tripod or the sort – get his to hold your phone. Super tight grip, I love mine!

Small Bendy Tripod with phone mount- Works great anywhere and has super adjustable phone mount.

Kettlebells – Hands down, the #1 tool you need at home.The magic’s in the bell, literally! It all comes down to architecture of the weight.
Because they are round, kettlebells work your larger, deeper muscles. This not only keeps your joints safe, it also torches calories! Here are the weights that’ll keep you doing awesome at home.

Wait, wait! Read below first before ordering weights online:

= NO!

Do not order non round/ adjustable bells

You want iron only – no rubber bottoms or vinyl coated. If it’s not iron all the way around your grip will suck – which means you don’t get as strong as fast. Also the rubber bottoms and different coatings will mess up your form and your floors.

Get these bells to have at home (NOTE up to 18 pounds are in lbs- beyond that is all Kg) 1 Kg = 2.204 lbs ( 10 kg bell = 22 lbs)

Most Basic Set up for Beginner = One 14-18 lb Bell, One 12 Kg Bell, One 16 Kg Bell

Below is the best set up for anyone who’s doing bells at home for more than 3 weeks.

1x 14-18 lb bell for mobility and injury prevention work
2x 10 Kg= TGU’s and light shoulder mobility work (halos) overhead presses, single leg deadlifts, One arm swings + overhead presses.
2 x 12 kg Dbl cleans, OH presses, Single leg deadlifts
2 x 14 kg Dbl swings, 2 hand (classic) swings
1 x 16 kg ** Most people’s 2 Hand (classic swing)
1 x 20 kg Deadlift, 2 hand swing
1x 24-28 kg Hvy swings, perfect for Pavel’s “Quick and the Dead + Simple & Sinister”

If you gotta scale down then go with this: most basic set up/ essentials = 1x 14 lb, 1×18 lb, 2x10kg + 1 x16 Kg (to start with)

Strongfirst is the best choice hands down. As of Sept 10th they’ve been filling orders faster than Amazon retailers & they are the best quality = well worth the price! CLICK HERE to order

Below are the top available brands on AMAZON to find bells.

RKC, Rep Kettlebells & Yes4all.

If Amazon doesn’t have bells available at either above – Order off ROGUE.com, ONNITfitness or Nordiclifting.com

#2 Tool: Yoga Mat.
Get the best one- Manduka, don’t go cheap on this. You will forever be frustrated and you will be using this a lot for park and home workouts
Click here for link off Amazon. If you can’t get Manduka brand. Head to Gaia.com, lululemon.com

** Also get 2 yoga foam or cork blocks.

#3 Tool: Perform better superband – 1/2 inch
Superbands! Order 3-4 of these. They work well and you will wear through them

Get a 1/2” to 3/4 inch .
1 inch and above is too much resistance

#4 Tool: Jumprope

Jumprope off Amazon. Non weighted!

#5 Tool. Slam Balls – great to get out frustrations + awesome modification for swings. DO NOT order “medicine balls” https://www.amazon.com/Day-Fitness-Weighted-Slam-Ball/

#6 tool. Foam Roller – TOTALLY essential! Check yourself before you wreck yourself
contact me if you do not know how to use this.

https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-36-inches

Posted on January 29, 2020 | Awesome Foods

Eat Chocolate, but know this first!

Q: Chocolate is good for you. Right?

This is something I hear often. There’s a super easy answer to this: Over 80% Cacao chocolate is good for you. Read that again… Cacao, not Cocoa.

CACAO is the amazing bean itself found in the upper Amazon of South America (Peru, Brazil, Equador, Columbia, Venezuala)

The beans are then ground down- still Cacao

Once we treat it and add sugar to it, it becomes Cocoa!

That sugar takes away the superpowers of the Cacao. The sugar confuses our human bodies and kicks up an immune response. Hello inflammation!

So the less sugar.. the more CACAO and huge benefits for your body! Add sugar, and maybe even milk… you’ve just severely downgraded your cacao and created a struggle for your body. This can be tricky, so read slowly:

80% dark chocolate is not the same as 80% cacao. For a lean body you want cacao, not dark chocolate.

Keep it simple! Buy raw cacao products. here’s what superpowers Cacao will give your body (scroll down for products and recources I use)

So here’s exactly why Cacao is awesome for you:

Cacao is

Packed with protein, fiber and antioxidants
Low in sugar, sodium and cholesterol.
A great source of iron and magnesium, which makes it amazing for high performing bodies with elevated strength and cardio needs..
It also helps keep us calm! The high magnesium content helps us relax so nutrients flow through the body more easily and can be put to use more readily.
Cacao also contains tryptophan, a powerful nutrient that is key to making serotonin,
Cacao contains Anandamine, which, according to Psychology Today, is a “trigger mechanism for endorphin release.”
Serotonin and endorphins are the feel good chemicals in our bodies that also help reduce anxiety.

Here’s the big take away: Eat Cacao! The higher the cacao, the healthier it is a little goes a long way.

Choc bar – like Taza = 3x a week max @ 1 thumb size.

Hot Choc – 2 x a week – 12 ounces max (recipe makes 2)

Honey mama – 1/3 a package twice a week

(all these products are below for you)

#1: Healthy Hot Cacao CLICK HERE for my How To Video with recipe

#2 Honey Mama CLICK HERE

I love this because the sweetener is RAW HONEY.

#3 fav = TAZA Wicked Dark, 95 % dark

You will not be able to find any chocolate bar without ANY sweetener in it, if you do- you will most likely hate the taste.. hence the sweeteners.

Posted on January 6, 2020 | Video Lessons

Nutrition Video Lessons

Eat healthy foods today. This sounds easy…but it’s not.

How do we know what to look for, what to buy or order at dinner tonight? There are so many products and overwhelming info.

My Nutrition Lessons make it easy to quickly find a healthy choice anyday, anywhere! CLICK BELOW to see how this works

Your First Lesson is available NOW!

The Big 4. CLICK HERE for details & how to get started

More lessons coming soon, scroll down for topics and release dates

**CLICK HERE for other coaching options

Posted on October 26, 2019 | Awesome Foods

VIDEO Lesson. The Big 4. My most game changing tools to SEE big results

Nutrition Lesson!

The Big Four

10 Min Video + Downloadable Take Action Guides

CLICK to Get Started

The Big 4

My most game changing daily tools that totally transformed my body 8 years ago.. & now!

Here’s exactly what you get for $16.86

FREE to the first 25 registrants (starts Feb 9th) Insert code:**

” FreeBig4 ” in checkout

4 Super Quick Tools you can totally nail EVERY day so you can:

easily feel better daily, when you have a shit ton of demands on you
drastically drop body fat + see visible muscle
boost energy and immune system
think better and make decisions faster
spend less time in the gym and kitchen
Know exactly what to do tomorrow to lean out, get stronger and feel better

$16.86

Posted on September 26, 2019 | Strong Moves

October 2019 Newsletter

It’s Fall! Perfect time to get set up with

A quick workout (that does it all)
Fall Tacos (easy, healthy, comforting)
A Broken Brain podcast that gets you to stop Screwing yourself over! **This is a real game changer!

1. VIDEO Workout

Super quick bang for your buck workout . CHECK OUT https://burnbrightercoaching.com/oct2019quickieworkout/

Two simple moves back to back for 5-10 mins! VIDEO with Details at link above

2. FALL TACOS!

Some call these “Nachos” Check out : https://burnbrightercoaching.com/falltacos/

Totally delicious, comforting AND free of corn and dairy!

3. One Hour to Stop Screwing Yourself Over

Podcast to change your life! This episode dropped some serious truth bombs that have got me doing way better daily

Shelly Lefkoe ON Broken Brain Podcast: https://burnbrightercoaching.com/stoplimitingpodcast/

Posted on September 18, 2019 | Podcasts

PODCAST on HOW To Stop Screwing Yourself Over

This is by far my MOST game changing podcast episode I’ve ever listened to. If you’re into doing better in daily life and if you’re a human being ..you need to hear this episode.

This BROKEN BRAIN podcast episode is with Shelly Lefkoe of the Lefkoe Institute. The Lefkoe Institute gets humans to finally stop screwing themselves over.

Shelly calls it – “Breaking through Limiting Beliefs”

All I know is I’ve been practicing their steps and I’m screwing myself over way less. I’m moving forward in life on a lot of levels and daily life is Waaay easier lately- on every level.

THIS podcast episode literally stopped me in my tracks. I pulled over the first time I heard it – And I’ve listened to it 3 times now.

I’ve been practicing the tips Shelly gave and it really is keeping me from Limiting Myself daily

THIS EPISODE will get you to see how you’ve been liming yourself + Hand you tools to finally free yourself, immediately!

Basically they make it easy to change your hard to change behaviors. You know the daily stuff that is totally making you screw yourself over 🙂 Their goal is to help each human feel free. Freedom that comes when we STOP our limiting beliefs.

Shelly Lefkoe – is on a mission (with the LEFKOE INSTITUTE) to guide people to their own freedom.

CLICK HERE to LISTEN to on the BROKEN BRAIN Podcast with host, Duro Purohit

Here’s a quick summary to entice you:

We screw ourselves up in life when we assign meaning to situations and when we stay in old beliefs. Sally explains, in a super simple way how our beliefs and the meaning we put on things can totally keep us stuck and suffering in life .

1. WE assign Meaning –

Humans are meaning making machines, it’s what we innately do. It’s also something we do that fucks a lot of stuff up. Once we assign meaning – we have changed a simple situation into something bigger than it is- AND often much worse than it actually is. We assign drama to something

That is because our individual meaning come from our own BELIEFS

2. Beliefs ARE NOT TRUTHS! – Shelly explains

The meaning we put on situations ALL comes from our own beliefs. Beliefs are simply something we (each) SAW in our early years ( most often from our caregivers) that was formed into a belief… something we sincerely hold to be true.

No parent is perfect and mine definitely showed me some weird stuff that I formed into some super LIMITING beliefs.

These 2 simple tips from Lefkoe –

1. DISSOLVE meaning you assign to situations

2. RELEASE old beliefs.

LISTEN HERE

Posted on July 22, 2019 | Strong Moves

Stay Brighter

Weekly video workouts + recipes. Designed for you to do at home with limited space & resources!

Perfect for these Covid times. CLICK here for 2 free weeks!

We are in a pandemic. Right now it is super important for you to stay the most fit and healthy you can. That means you must stay strong & feed yourself better, daily. It can be difficult to know how to do all that with limited resources (time, space, equipment, support)

That’s exactly why I created Stay Brighter. All you need is a yoga mat, a dish towel, simple ingredients and me!I create fun, challenging & smart programs for you to do weekly.

Once a week you get a new workout (complete with downloadable image guide to easily practice on your own as homework) . You also get 3-4 new recipes every week.

No more figuring what to eat or how to keep yourself challenged and moving forward. It’s all right here for you

Just go ahead and click HERE to get started with the free sample, no info other than your email is needed to start.

After 2 weeks – you can choose to continue from 8 weeks to 4 months.

That’s it. Simple as 1,2,3

Watch the videos
Download the action guides
Do the work!

CLICK HERE for your sample lesson !

Feel free to reach out with concerns or questions. Text or email me: bcurran@macseattle.com 206-310-9079

Posted on July 2, 2019 | What is this all about?

Work with me

Staying healthy & keeping up with everyday life.. that can be tricky!

Having a clear path is crucial. One where you set the destination and are guided step by simple step.

This is why I’ve created 5 coaching options. I’m here to meet you exactly where you’re at now and hand you the tools you need to get to where you want to be.

Maybe you’re wanting

Personal training
Group workouts
In Person Nutrition Coaching (knowing exactly what to order, pack, make, eat + what workouts to do every day o’ the week)
Body Stats (Body fat tracking + measurements. metabolic rate tracking to track your progress and keep you on track)
Video workouts you can do anywhere
Weekly Recipes
A super tight plan with ALL the things! Training sessions, in person and online coaching, measurement tracking + exact steps of what to eat and do daily

Whatever works best, we create YOUR path together

ONLINE COACHING

(15 mins once weekly) 8-12 weeks

Every week you get:

• 1 Bodyweight Workout Video with step by step guide
• 4-5 New Quick & Easy Recipes ( keto/paleo/anti-inflammatory)

• Packaged Food guide for hectic days

• Science backed info sheets
All Downloadable

PHONE COACHING

(half hour) 2x monthly

• Custom built weekly workouts

•Grocery shopping list
• Weekly eating plan

• What to order out, what to pack, how to fit in meal prep
• Checklist of what to do daily

IN PERSON COACHING

Weekly or twice monthly
At Magnuson Park macseattle.com

• Detailed workout plan w/homework

Personal Training sessions (solo and/or small group)
Grocery list
• Super specific food and eating out plan
• Daily Check list
• Body Stats(InBody measurement of fat, muscle, segmental break down + tape measurements )

WEBINARS!

Know better. Do better upcoming topics & times

burnbrightercoaching.com/webbys/

Posted on May 28, 2019 | Inspiring Guest Speakers

Issaquah Sports Medicine Combine

Okay, so I’m super excited (and kinda really honored) to be part of this event

The Issaquah Sports Medicine Combine Saturday, JULY 13th, 2019

I’ll be presenting my signature 3 step formula that keeps busy adults knowing exactly what to do to workout and what foods to eat every day to get stronger, see a leaner body and actually have more time to do the stuff they love PLUS cash in on all the other giveaways, foods, events and sweet happenings.. scroll down for events

CLICK HERE TO REGISTER The Issaquah Sports Medicine Combine Saturday, JULY 13th, 2019

I’m honored to be elected to speak at this event. Please mark your calendars for JULY 13th – this is an all day event

I speak at 11 AM!!

https://www.issaquahsportsmed.com/

Free giveaways
5K fun run
sports med booths
live music
food trucks
health screenings
professional athlete meet and greets
sport skills demonstrations

I can’t wait to see you there! CLICK HERE TO REGISTER

Posted on May 28, 2019 | Uncategorized

Peter Crone. The Mind Architect

How does this feel to you: “Who would I be in the absence of all my concerns?”

Did your shoulders just relax and maybe did you take a deep breath? This is one simple perspective tool that “Mind Architect” Peter Crone uses with Pro Level Athletes and Biz Tycoons to keep them on top of their game.

Ok, so this hot Brit kinda blew my mind last week and has made everyday way easier…

I stumbled across Peter’s insights just last week (May 24th) as I was scrolling through one of my favorite podcasts

The Broken Brain by Dr. Mark Hyman, hosted by Dru Purohit.

I was hooked and have listened to this episode 3x now. This stuff is saving me so much time and energy!

Listen to this Podcast AND CHECK out PETER on the HEAL Documentary on Netflix. It’s all about taking a hard look at how we shape our realities with our daily perceptions, beliefs & thoughts – and how these things can totally wreck our bodies OR give us unlimited potential.

https://www.petercrone.com/

“The Mind Architect Peter Crone is a writer, speaker and thought leader in human potential who works with entertainers, professional athletes, and global organizations. Peter redesigns the subconscious mind that drives behavior to inspire a new way of living, from limitation and stress to freedom and joy.”

CLICK HERE for his podcast on THE BROKEN BRAIN from Dr. Mark Hyman

check out the NETFLIX Documentary, HEAL

CLICK for Trailer

It’s great being in this world together and I can’t wait to see just how much better we can do as better humans, together

Coach Bre:)

Posted on March 7, 2019 | Uncategorized

Strength Yoga Spring 2019

Hey there you Gireviks ( Kettlebellers) and Cardio Fans –

Add in this Yoga sequence to add core strength and longevity to your strength moves:)

You know you need yoga.. now you have no excuses, just follow the video and the homework board – 3times a week minimum on this baby will make you even more awesome (if that’s possible)

Posted on February 27, 2018 | Awesome Foods

VIDEO! Bulletproof your coffee in 1 min at home daily

Okay –

So, unless you’ve been living under a rock you’ve most likely heard of Bulletproof Coffee. This stuff is sprouting up all over – Juice Bars, Whole Foods there’s even Bulletproof cafes! At least here in Seattle.

So fitting! Not just cause we’re gaga over coffee.. also because we have a lot of hard working tech and software people.. People that need their brains firing at superhuman levels + not turning into a doughy mess while they are changing history daily. Guess what – Bulletproof does that for you.

I know this first hand – been enjoying it every day for the past 6 years.. In fact made a VIDEO (below) for you on how to make it at home 🙂

ALL you need is

2 ESPRESSO Pods (less water is better)
2 tbsp MCT Oil (I like ONNIT or Bulletproof brand)
1 tbsp GHEE ( I love Fourth and Heart)
1 battery powered whisk to blend – I LOOOVE the BEAN ENVY CLICK HERE ($14 off Amazon)

MUST have OR use blender once espresso is poured on top of MCT and GHEE.

This is the ultimate game changer for high performing humans. It freakin’ better! The creator, Dave Asprey, is a Silicon Investor turned Bio Hacker (figures out how to naturally get humans to perform better) . He had to keep up with multi million deals daily + raising kids + not becoming a fat wreck.. which he was at one time, until he created Bulletproof. Necessity is truly the mother of invention!!

Bulletproof gets your body to burn fat, keeps you full for hours & makes you crush your workouts (Seriously!) Plus – it’s actually chock full of nutrients.

So If you’re into turning heads, getting promotions & feeling ‘effing awesome .. Listen up!

First – Here’s the nutritional benefits

1. Coffee Beans are chock full of amazing nutrients – specifically aiding physical and mental performance CLICK HERE for all that info

2. MCT oil – This is simply the best stuff taken out of Coconut Oil. That creamy white stuff you cook with.. yeah it’s got something seriously powerful hidden inside there. MCT – Medium Chain Triglycerides. This stuff is chock full of antioxidants and Omega 3’s. great for improving memory, daily optimal brain health + It gets you to burn some serious calories.

3. GHEE/ Clarified Butter– You can also use high quality grass fed butter. Difference is Ghee does not contain Casein, which many people’s bodies do not love. If you are lactose intolerant or just have a finicky gut– get bloated or gassy easily – opt for GHEE

CLICK HERE to Learn why Butter is totally healthy and can actually help you lose weight!

Both have great nutritional benefits. This is because Grass Fed Butter OR Ghee are rich in

Conjugated Linoleic Acid– Great stuff made in cow’s bodies that we can tap into. It’s a fatty acid that lowers our risk of

Cancer & Osteoporosis. It also wards off asthma, increases insulin sensitivity (better blood sugar control) AND increases weight loss CLICK HERE for more info from top Docs on this

AND

Butryate . This is a super healthy fatty acid that actually helps us ward off mental deficiencies and mental illness + it’s a top anti-inflammatory. CLICK HERE for cool downloadable infographic on this

PLUS – Ghee and Grassfed butter are high in Vitamins D, E, K and Antioxidants !!

So if you wanna lean out, boost your brain power, stay full longer and totally boost your overall cellular health – You need to start tapping into this stuff.

I’ve been doing it for 6 years now every AM – and my blood pressure is amazing, I’m able to stay full for 4 hours in the AM – soo needed as a busy early morning person, I’ve gotten my body fat down to 17% (totally owe it to bulletproof + 5 days a week Kettlebell practice.. and of course good sleep and tons of veg:)

But-my point is Bulletproof has been a freakin’ game changer for me- Go ahead TRY IT!

Follow my step by step Vid HERE. This is how I make it every AM

Just ABSOLUTELY – do not go cheap on this – reg coconut oil and butter will NOT do the job.. In fact it’ll give you the runs, bug your gut and possible make you gain weight – you wil definitely suck wind through your workout.

Posted on January 13, 2017 | Podcasts

Your Secret Super Power

You can get more power at any moment by tapping into this one simple and free tool!

Your Breath! Listen to exactly how it can literally make you more powerful, stronger, leaner and even chill you out, so you can stop stressing and enjoy life.

Posted on January 8, 2017 | Strong Moves

Guzzling! Greens and Shows

So, my version a a perfect Sunday is filling myself with awesome stuff. I’m talking stuff that lifts me up and makes me smile. In my world that’s good ‘ol iron, flowing moves and amazing foods.

Then, I take it easy! In fact I pretty much sit and watch movies the rest of my day. Ya gotta rest that greatness to make it all happen again tomorrow:)

Get the Goods!

GREEN SMOOTHIE

1 cup frozen kale
1 scoop “amazing grass” powdered greens
1 cup water
1/2 cup almond milk
2 inches fresh ginger grated
1 garlic clove
1 Scoop protein powder (I love VEGA)
1 date (pitted)

Blend that goodness, then settle in for some sweet shows:

What I’m watching:

Friday Night Lights (re-watching)
OA – creepy sci fi thriller series
Begin Again – LOVE THIS MOVIE!!

Save

Posted on December 17, 2016 | Awesome Foods

Easy Recipes your family will love.. and keep your pantsize down!

Galen and I are back at it! Check out this month’s Cooking with Curran’s video

We’ve got simple set ups that gets you to drop inches, while your family asks for more! Can you imagine? We can:) Check out this awesome set up, from our house to yours with love

Recipes Below Read More

Posted on December 3, 2016 | Awesome Foods

How to take the edge off without putting some belly on

So my good friend is visiting from San Francisco this week AND I’ve got a couple big family get togethers coming up.

While this is all fantastic stuff.. I also want to stay looking and feeling fantastic.

Which means I should take it easy on the alcohol…

Now, this can be hard when you want to meet up at some comfy spot and catch up with your long lost bud, or you seriously need a little something to take the edge off around your relatives. That’s exactly why I have a great 3 step plan to enjoy these social times, without the set backs

Eat before you meet up.

Even if you are meeting for dinner, if you are at all hungry, enjoy a snack or smoothie before you leave for your rendezous. I love a green smoothie or a small nut mix. – My “Pre-Funk” Recipes are below:)

This way you will drink slower AND you will absorb you amazing nutrients from your foods better.

SO GET THIS: Even if you pick the most stunningly healthy dish off the menu, once that alcohol passes your lips.. you will absorb very little of those amazing nutrients. The body has 100% attention on any alcohol in your body and dramatically slows digestion and absorption of any foods that come into your belly.

So fix it! Eat 30 mins-1 hour before you drink (use recipes below) then enjoy drinks without food. OR have the drink on it’s own, wait bout 30 mins, then eat.

2. Have 2 big glasses of water for every drink you have.

Make those glasses at least 10 oz each. This will slow you down and fill you up, so you will drink slower and less alcohol

3. Take a walk or dance after that drink!

When you get your body moving, you speed up your metabolism and get that alcohol moving through your body so you don’t feel it, or see it so much the next day

I hope this helps you enjoy your get- togethers more and still love what you see!

READ below for Great EATS BEFORE DRINKS Recipes

Posted on November 19, 2016 | Podcasts

Leah Zaccaria Change Maker

Check out my First Podcast Guest!
I couldn’t have chosen a better person to start with.

This woman is the real deal.. An inspiring teacher and leader that has bravely walked through big challenges to become the amazing person she is inside and out.

Prepare to be filled with chills of inspiration from her story of how she went from an out of shape corporate executive to shedding not only the weight, but her marriage and her job to become her best self. Including these accomplishments:

Raising a teenage daughter
Owner of 2 yoga studios (Hauteyoga Queen Anne and Shefayoga in Seattle, WA)
Creating and Owning her signature leadership program, Sendatsu Evolution
Being featured in Harvard Business Journal. “ From Accountant to Yogi”
Click Here to Read
Lululemon Ambassador

I can’t wait for you to hear her strong words of living life as a yogi and not only being the change she wants to be in the world, but stepping up her game and leading others to their greater selves. Leah is one of the true agents of change in the world.

Also check this out on iTunes! CLICK HERE

Posted on November 5, 2016 | Awesome Foods

Your guide to easy, quick, healthy meals your family will ACTUALLY eat!

CLICK HERE : Cooking With Currans! To view our Intro Vid!

After that get your first full meal prep set up Vid HERE: #1 Cooking with Currans

Cooking With Currans!

You know those crazy days.. when you come home famished and dig into a box of crackers before your coat is even off?

Well, I’ve got the perfect fix for you. How bout having a healthy dinner on the table in less than five minutes?

My sister Galen and I have just started creating Cooking Videos! These are short vids filled with quick, healthy meal ideas for busy days ahead. We’ve made sure that we set you up with stuff your family will actually eat..as well as keep you lean, strong and healthy. All ya gotta do is watch the vid, click for the recipes, COOK THEM in advance AND simply have at the ready to reheat for dinner (they also make great lunches)

Oh! and all the recipes are dairy free, gluten free and sugar free. We are so excited to share these with you

Click Below for the Recipes.. Check back in a few weeks for our next cooking Video!

Sayonara overpriced gut bomb sandwiches and pizza!

Posted on November 4, 2016 | Podcasts

Burn more fat, with less gym time!

So, years ago.. in my 20’s I would hit the gym 6 days a week.. spending countless hours in spin classes, doing body pump and slaving away on the elliptical machine. I totally thought I was doing the right stuff to lean out.. even as a trainer!

After too many mornings of frowning at my stubborn belly pooch in the mirror I finally figured it out.

It took some years of school and hiring some elite coaches.. but I finally dumped the belly fat and saw definition.. finally! With less time in the gym.

Listen HERE to find out how you can lean out and have more free time (for way more fun stuff)

Posted on October 22, 2016 | Podcasts

The #1 thing to make you change..FINALLY!

Do you want to change your body? What about your overall energy and health?

I’m guessing you know what you SHOULD be doing.. so why aren’t you doing it?

It’s not the lack of time, money, busy workdays or family demands that’s getting in your way. It’s time to get real and own up to what’s been holding you back.

Press play and find out the #1 and only thing that will ABSOFREAKIN’LUTELY get you to do what you SHOULD do to see everything you want to see!

Backed by science, tested by Life!! Enjoy

Posted on October 21, 2016 | Awesome Foods

How to stay Friends with Chocolate AND stay lean

Chocolate is actually great for your health.. IF it’s big on quality and low on quantity.

Just like some friends, you can find yourself hanging out with the wrong kind. Before you know it you’re feel drained and wanna go take a nap.

Cool thing is, just like awesome friends, you can feel inspired, strong and happy.

It all depends on the quality you pick to hang out with. Read More

Posted on September 30, 2016 | Podcasts

Podcast episode #1. What YOU Get here

Breanne gives you a quick preview of what’s to come in each episode.
Find out why she knows the fitness and nutrition tips that will get you the body you want, while you keep up with a full, everyday life!
Also hear about exciting special guests to come. Know why Breanne and her guests will keep you lean, strong and inspired with a refreshing take on fit living in real life!

Posted on May 26, 2021 | Uncategorized

Pre Workout Boost.

Okay, so I’m super skeptical of workout supplements and have tested many pre workout aids. One made me pass out and 2 made me overheat and feel like I was having a heart attack. I tell you that so you know that I have tried this and truly trust it myself.

This is literally the only one I will take. I have shared my experience with many students and they are getting great results. Many keep taking it even when they are not working out because it boosts their immune health AND their romantic partners are super happy with the results (boosts libido. Here’s a video on all you need to know. The product info and Amazon order links are below

I am on a monthly subscription with Amazon for this CLICK HERE for Product Link. If you are on ANY medication check with your doctor.

Posted on May 19, 2021 | Video Lessons

Nitric Oxide

Nitric Oxide is literally THE miracle molecule in your body. Your body makes it naturally. Sucky thing is many people’s bodies make way less of it. Mine was one of those. Within one week implementing different foods, breathing exercises and specific exercises I boosted my levels from 110 (low) – 400 (target range) !

I made a video course with 4 video lessons showing you exactly what I learned and did CLICK HERE

Here’s why you want to keep NO (Nitric Oxide) levels high in your body. Low levels of NO leads to high blood pressure, heart attacks, low libido, lack of cardio endurance, muscle soreness, anxiety, brain fog, depression and diabetes. It also helps you learn better and reduces the severity and duration of Covid 19!

No one knew about it till 1990 when Dr. Louis Ignarro discovered it and won the Nobel prize. Oh yeah, it also is why Viagra exists and it’s been saves newborns that cannot breath on their own.

CLICK HERE to check out my Nitric Oxide Video Course

If you would like to dig into this more yourself, here’s an amazing podcast from Oct of 2020 on the Broken Brain Podcast with Dr. Ignarro (He discovered Nitric Oxide in 1989)

Episode Web page CLICK HERE for details

Click here for info on Dr. Ignarro who discovered Nitric Oxide in the Human Body

The Video (YouTube version is below

Posted on April 27, 2021 | Stress Less

Flip Flop Feet Video

It’s May of 2021. Flip Flop weather has already appeared (briefly) With more great sunny days ahead, you should totally enjoy being barefoot and strutting those flops. You will need to do a couple things to keep your feet from plantar fasciatis, knee pain and tight hips.

Watch the Video below and click the links for the products I mention. Your feet will stay feeling awesome with these simple tools. Enjoy!

CLICK LINKS below for Amazon links

Posted on March 29, 2021 | Video Lessons

Recovery Videos. How to best set up your recovery plan!

CLICK the Video above AND Write down Answers to each of the 5 steps. Detailed below for you!

Step 1: What is my main goal? ANYthing you want to achive in the next 6-8 weeks
( work, physical, emotional/mental health, family connection…)
Step 2: When do you want to complete this by? Write down the exact date.
Step 3: To meet the above time frame, how many hours per week MUST you work on this goal?
Step 4: Write Down the EXACT hours you can make this happen on the EXACT days you can do this work.
Step 5: Limit ALL distractions. Treat this like a work meeting with your CEO! DO not allow yourself to schedule anything during these times. Set alarms to start and stop **Do not access social media or email while you are working on this goal

NOW- move onto the next Video to create your rock solid plan.
(at the bottom of this page are more videos for body recovery/ rolling, mobility to employ in your recovery time if you are wanting that)

Once you’ve completed Part 1. Start this Video
(Your plan will not work until you’ve set up your WORK plan. Once we know when we must work the most, then we can set up the recovery plan)

Step 1: Use your notes from the previous Video & Write down your big WORK periods (ex: me = Monday full day till Tues early eve)

Step 2: Find time right before of after those large work periods
(ex: me = Tuesday eve I wrap up everything by 5 PM, eat dinner then go for a walk, veg out to Netflix and early to bed)

Step 3: Find 1-3 “Playtime” tools. Simple things you can do that comfort you and keep you feeling good (so not a gallon of ice cream OR 3 glasses of wine OR scrolling through social media)

My playtime tools = Dancing, drawing, riding my bike down the street to an empty lot and screaming anything, sitting in the grass in the sun and painting my nails, having a phone call date while I take a long walk…

Step 4: Schedule these recovery times– Do not let yourself bleed your work time into these! Make sure you’re set up so you make these happen = set that phone date with your friend. pump up your bike tires, get drawing paper and pencils..

Step 5. Take Action! You made a solid plan, Now simply work the plan.

Please leave me comments below on if and how this helped you, thank you!

Searching for tools to help your Muscles recover in your Recovery time?
CLICK HERE for your body recovery tools with Videos!

Posted on March 27, 2021 | Awesome Foods

Easy & Delicious Yam and Kale Salad

PCC Yam & Kale Salad

Ingredients

2 pounds unpeeled Jewel or Garnet yams, cut into wedges 1-inch long by 1/2-inch wide
1/4 cup cooking oil, divided
Salt and black pepper, to taste
1/4 cup whole cloves garlic, peeled
1 yellow onion, sliced
1 bunch green kale, tough stems removed and leaves cut into 1/2-inch strips
2 tablespoons red wine vinegar
1/2 teaspoon dried thyme

Directions

Preheat oven to 400° F.

Toss yams with 1 tablespoon oil, salt and pepper. Spread out yams on a baking sheet.

Line a baking dish with foil and place garlic cloves in the center. Drizzle about 1 1/2 teaspoons oil over cloves and sprinkle with salt and pepper. Fold up the foil to create a packet and seal tightly.

Place both the baking sheet of yams and garlic in the oven. Roast yams until golden and tender, 35 to 45 minutes. Roast garlic until soft, 40 to 50 minutes. Allow both to cool.

Heat 1 tablespoon oil in a sauté pan over medium-low heat. Add sliced onions and cook until caramelized, stirring occasionally, 30 to 40 minutes. Cool.

Increase oven temperature to 450° F.

Lightly coat kale with remaining oil and sprinkle with salt and pepper. Spread on a baking sheet and roast until soft but lightly browned at the edges, about 3 minutes. Cool.

Combine roasted garlic cloves, vinegar and thyme in a food processor or blender; blend until smooth. Combine dressing, yams, kale and onions in a large bowl; toss to coat.

Pre Workout Boost CLICK Here for Video + Guide

2. Click Here for my fav delicious High Nitric Oxide Snack! Cacao Balls recipe. Perfect as a workday snack or Pre Workout (when really hungry)

3. More Info on Nitric Oxide Every Human should know + What you can do right now to boost production.