Posted on July 28, 2021 | Awesome Foods

Crockpot it up!

Summer may seem like a weird time for crock pot recipes, but really it’s the perfect set up. You spend very little time in the kitchen and you don’t use your stove/oven. Win, win!

The best part is you cook once, with very little time of your own then you have a great meal for 2 people for 2-3 meals. I often cook one recipe and have it for 3 dinners (Sat, Mon & Wed.. my longest days) I can reheat it and have a kick ass dinner ready in just 4 mins.

Simply reheat on the stove top then serve it over raw spinach, chard or kale with goat cheese, walnut and avocado.

Here are 2 crock pot recipes that I use super often in the summer. CLICK on each below and enjoy!

Chicken Tikka Masala

Ropa Vieja

Serve these up instead of using your outside grill. Two carcinogenic compounds (HCA’s + PAH’s) are formed with open flames and dry air.

** Pro Tip! Double the recipe – If you don’t have 2 crockpots- put the raw ingredients in a large freezer ziplock bag- simply freeze it until you are ready to cook again. Take it out of the freezer on a busy work morning, let it cook for up to 9 hours on low (no need to be home) and whallah, you’re set!

Posted on June 30, 2021 | Strong Moves

See the body you love. My 2 daily steps

CLICK HERE for my summer salad dressing recipe

This is my body at 42 years old. This is not easy for me to show myself without a shirt or more make up on. I hide my body often.

When I look in the mirror I see a thick midsection, a soft belly, circles under my eyes & lines at my neck. I am my own worst critic

I’m saying “enough!” to this bull shit self talk. I’m seeing all this because I choose to believe all this. “You will always find the evidence for what you choose to believe” IN-Q

I should value and appreciate my body! I have 4 strong & full functioning limbs, a healthy brain, great friends, true love in my life and a job that gives me purpose. It’s time to change this daily pattern. I’m making a daily practice to turn criticism into adoration.

To undo years of shitty self talk, I must be consistent with my body positivity practice. That’s why I made this 2 step daily practice.

I’d love for you to join me. I’m kicking this off July 1st and I’m challenging myself to do this every day till Aug 1st ( 62 days forms a new habit into an automatic behavior)

“Bre’s LOVE MY BODY RESET Plan” July 1,2021 – Aug 1 2021 (at least)

Step 1: State this quote each morning “You will always find the evidence for what you choose to believe” IN-Q

Step 2: Look at my body in the bathroom mirror and say new beliefs (appreciations) about the parts I judge:

Soft belly – Thank you for taking time to enjoy hot chocolates (my recipe here) over deep talks and slow walks with good friends
Thick midsection– Thank you for strong muscles to keep my back safe and strong so I can move well and calm my mind.
Arms – Thank you for snuggling in bed with a person you love. I love your for picking up healthy fats to keep my mood happy & brain healthy .
Eyes and Neck – Thank you for the years of deep concern you’ve held for others.You’ve seen a lot and felt a lot.

If you want to stop judging your body .. do this daily for a couple months with me. Let’s feel stronger & enjoy summer more! I will put some check ins on my Instagram page @Bre Brighter / burnbrightercoaching

I’ll check back on my FACEBOOK GROUP SUPPORT PAGE to see how this is going for you. Check in there for weekly food and exercise tips!

Posted on June 28, 2021 | Uncategorized

July 2021 Newsletter

It’s July! I’ve noticed that these extremely hot days bring 2 specific struggles for people.

#1 is knowing what to eat. With social gatherings and high temps, we don’t want to cook and end up indulging in not so healthy foods (chips, desserts, drinks)

That’s why I’m sharing 2 recipes + my favorite healthy store bought treat. There is no cooking (blender only) AND this one treat goes great with S’mores! CLICK HERE for those goods.

Click Here for my best salad dressing that the most picky and non healthy eaters love.

#2 (struggle) not happy with our bodies. We pull out the swim suits, stand in front of the bathroom mirror and see what we don’t like about ourselves. It’s time to turn criticism into adoration.

CLICK HERE for 2 step practice I am challenging myself to use daily. This will help me see the body I love in the mirror.

NITRIC OXIDE! It’s a molecule you want more of always. It’s in you and it’s easy to produce more. Learn why you really want more and exactly what to do!

Posted on May 26, 2021 | Awesome Foods

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 SEE BELOW:)

#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: Two Cork Yoga Blocks

CLICK here for amazon link. I like this NODE brand for it’s value. Manduka is the best hands down:) You will need to order 2 @ $20 each – costs a bit more and worth it!

This has the best edges that will secure and feel good to your hands

ALSO… ONE FOAM Yoga Block . just one for inner thigh and ab work

CLICK HERE for foam block order link

#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

Video Lessons

How does it feel when someone tells you today: ” just eat healthy foods and fit in a workout”

If that makes you want to growl or tell them off, you are not alone. You know this, you are trying to these things. Everyday stuff comes up, life knocks us off track. And if you do have time today, how do you know exactly what is the right healthy foods and the right workout moves for you?

Check out my videos below to find the remedy for these struggles.

This is the time in history that many of us are over informed! What you need now is to not more what to do but HOW to make it happen, right now

I get to show you exactly how to easily make the foods and moves work in real life. You deserve to feel stronger and have easier days!

Watch my video below to learn WHY my Videos work for busy people who are trying to stay healthy.

Right now I have 2 videos to get you started!

The first one ( below) is the “Sanity Saver” and it’s Free! CLICK HERE To get any results your body must first lower it’s stress hormones. My 2 workout videos and one breath video shows you exactly how to do just that.

Don’t forget to download the guides so you can stick them in front of your face to see tomorrow AM:)

The Second Video Lesson shows you how to improve your blood flow. Get the most bang for your buck when you eat the healthy foods and do the workout moves! CLICK HERE

Enjoy the workout video, Full food set up guide, Breath practice AND downloadable guides.

This one is $14.96 and you can tap into it as often as you like!

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

Nov 1 2021: Busy Day Foods – 10 minute video that shows you your On the go food set up for SUPER busy days. Exactly what to buy at the store and online and how to have it in place to work for you, pronto!

Nov 25, 2021 : Protein – This has a lot of people confused. What types to eat, why, how much, exactly what bars, powders, foods to eat and will they work for your body and ethical concerns?

I gotcha covered! This 10 min video shows you how to find your best choice no matter where you are OR how busy your day is.

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

Bulletproof coffee is THE best breakfast option for busy humans who like to feel healthy. Simply follow this step by step video. Scroll down for ingredients, products to buy + all the reasons why Bulletproof is great for your body

CLICK on any product name for the Amazon product info/purchase link

ALL you need is

2 ESPRESSO Pods (less water is better) NESPRESSO
2 tbsp MCT Oil (I like Sports Research, 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.CLICK HERE for more great info!

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

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 will 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 September 1, 2021 | Strong Moves

Micro Workouts!

Wouldn’t it be awesome if you didn’t have to do an hour workout to see your body get leaner, stronger & have blood tests worth bragging about?

Great news… You can get some major bang for your buck by doing quick short bursts of exercise 3x a day

Huge benefits were shown after doing just 60 seconds of movement 3 x a day. To make this easy to understand and put into action today I made the video below for you.

Below my video is the science backed research that proves this to be true AND a list of reasons why you should start “workout snacks” now!

From Eating Well Magazine Sept 2021 The Perks of Micro Workouts:

“A recent study published in the European Journal of Applied Physiology, had inactive young adults do a 20 second bike “sprint snack” in which they pedaled as hard as they could. Participants repeated these mini workouts three times a day, each separated by one to four hours of rest. After 6 weeks their cardiorespiratory fitness improved by 9%.

Other research published in Medicine and Science in Sports and Exercise found that sedentary but healthy women improved their cardio respiratory fitness by doing just 20 seconds of vigorous stair climbing three times a day for three weeks.

Preliminary research suggests that among people who typically sit for eight hours a day, those who completed five 4-second cycling sprints every hour during the workday (for a total of 160 seconds of exercise) had 31% lower triglyceride levels and 43% higher body fat metabolism the next day!”

The reason why Exercise “Snacks” work is because when you suddenly move your body you cause a rush of blood to push through your arteries (think of turning your garden hose on full blast for 20 seconds) .

This rush of blood causes your body to produce more Nitric Oxide (CLICK HERE for info). An increased production of NO (Nitric Oxide) causes your blood vessels to dilate and relax.

This widening and relaxing of your blood vessels makes your body lower it’s blood pressure and move a whole lot of Oxygen throughout your entire body.

With more oxygen in your body with that rush of blood you will immediately get these results

1. More brain power with higher memory recall and more learning capacity (the brain needs lots of O2)

2. Better bowel movements

3. More Muscle production (Key to longevity and weight loss)

2. Decreased blood pressure and lower cholesterol

3. Increased energy and mood boost (The rush of blood carries more oxygen to all your cells, waking up your body, decreasing stress and releasing endorphins)

Do your workout snacks 2-3 times a week for 6-8 weeks and you will drastically Reduce your risk of

1. Heart Attack, Strokes & Diabetes

2. Alzheimers and Dementia

3. Loss of Libido

4. Anxiety & Depression

Posted on July 28, 2021 | Awesome Foods

Easy Tikka Masala

From Danielle Walker’s Against All Grains Cookboook
2.5 lbs boneless, skinless chicken thighs (raw), cut into 2- inch cubes
3 cups tomato puree
1/2 medium yellow onion chopped
2 cloves garlic minced
2.5 tbsp garam masala
2 tsp sea salt
1 tsp ground ginger
1/2 tsp paprika
1/4 tsp cayenne pepper
1/4 cup chopped cilantro

Place the chicken, tomato puree, onion, garlic , garam masala, salt, ginger, paprika and cayenne in the slow cooker. Toss to coat the chicken
Cover and cook on low for 6 hours.

** make ahead tip: place the contents in a resealable bag or airtight container. refrigerate for 2 days or freeze for up to 3 months, defrost overnight in a fridge and simply do step 2 🙂

You need to add a widget, row, or prebuilt layout before you’ll see anything here. 🙂

Posted on July 17, 2021 | Uncategorized

Patterning. My best (and most time efficient) tool to reach ANY goal

If you want to be great at ANYthing, you must do it A lot, right?!

This is patterning. The video above is what I do 8x a day right now. I simply drop down to the floor or ground once every hour and do 1 rep of this push up. Please enjoy “boobs out” from my coach Andrea U-Shi Chang:)

I love patterning, it takes up less of my time (rather than a full hour workout, you take 20 seconds – 6x a day)

Our bodies and minds get better results with patterning. The repetition in little bursts stays with us better.

Think of teaching a kid new words and using flashcards, you have the photo on one side and the word on another. You do just a few, so the kid doesn’t get bored or throw a fit. But you do them 2-4 times throughout the day. Then once they’ve got it – you pick harder words to keep them moving forward.

Here’s how YOU can use patterning to reach ANY GOAL.

Pick One thing (Keep it super practical)
Do that one thing the same way (Keep it consistent)
Do it VERY often ( Keep it frequent)

Do your one thing, the best you can, over and over. Increase the challenge every 2-3 weeks. The video above is my pattern work right now to reach my goal of a one arm push up by Jan 15th 2022. Please enjoy my coach, Andrea U-Shi Chang yelling “boobs out” 🙂

If you want to join me on better push ups CLICK HERE for my step by step instructional video

Below are the exact steps for you to reach ANY goal with patterning.

Patterning works for ANY goal.

Let’s say you want to lose weight.

Start with ONE thing within that goal. Fasting is a great start= Try to stop eating 3 hours before bed and waiting longer till your first foods the next day (a good window is 12-14 hours).

Now pick how often (how many nights) that is TOTALLY realistic for you to do. For me that I can only nail a 14 hour fast window 4 nights a week.

Now do that for 2-3 weeks, then up the challenge. Up your fasting window OR keep that pattern and ADD your next nutrition habit, more greens at dinner:)

Here’s a NON fitness pattern example for you:

You want to save $1000 a month. But that’s totally unrealistic right now.

One thing = You can save $100

How often = you can set aside $100 once a week. Set up an automatic weekly transfer for that $100. That gets you moving forward the best you can right now.

Change it in 2-3 weeks 3 weeks change that weekly transfer to $103 or $108

You’re a smart human, you get the jest of this. Just remember, to keep moving forward you must up the challenge every 2 -3 weeks.

My next step is one arm out to the side long with 3 fingers touching – and doing 1/1 ten times a day. I will keep sharing my progressions on Instagram (Burn Brighter Coaching) for you:)

Please leave a comment below! Let me know what your one thing is, and let me know how many times a day or week you are wanting to do this.

Posted on July 17, 2021 | Awesome Foods

Ropa Vieja!

Slow cooker recipes are perfect for summertime dinners. Your kitchen doesn’t get hot AND it’s a much better for your body than grilling

Next time you have guests over for a summer dinner, try this Ropa Vieja It’s great with a cucumber and goat cheese salad! enjoy!

Recipe from Danielle Walker’s Against All Grains

2lbs flank steak, cut into 6 pieces
2 red bell pepper, seeded and sliced
1 yellow bell pepper, seeded and sliced
1 yellow onion, sliced
2 jalapenos, seeded and sliced
2 cloves garlic, sliced
1 (18-ounce ) can diced tomatoes
1 tbsp apple cider vinegar
1 tsp dried oregano leaves
2 tsp ground cumin
1 bay leaf
2.5 tsp pink himalayan sea salt
1/4 cup green olives

Place all of the ingredients except the olives in a slow cooker, with the beef on the bottom.

Cover and cook, undisturbed for 7 hours. Add the olives and cook an additional hour

Once done, shred the meat with 2 forks and return to the sauce before serving.

**pro tip – double this and have extra for 2 extra evenings for you and yours. (put ingredients in an aritight container, keep in fridge and put it in the slow cooker) – cook it for your friends and the next day or a couple later- simply toss in the crockpot to make more.

I often do this and simply reheat in a pan quickly for a busy night dinner. I add about 1.5 cup spinach to the Ropa Vieja 1 min before it’s done to get in more veg then Add some gluten free toast, with avocado (my fav is Food for Life, seed muffins) .

Whallah! Enjoy:)

Posted on June 29, 2021 | Awesome Foods

Cool Chocolate Treats & S’mores!

CLICK HERE for my ChocoAvo pudding. RECIPE It’s my go to comfort treat & my friends love it in the summer.. rich & cold!

BELOW are the fixin’s for Healthy Smores!

Don’t worry they are still totally delicious + less sugar hangover.

HONEY MAMA’s are hands down my favorite chocolate bar.

This is super delicious, VERY satiating (you don’t need much to be satisfied) and feels indulgent.

I buy a couple of these for friends when life gets rough OR when they are coming over to enjoy with coffee.

These are also great as the chocolate part of your smores, they are softer than a hard chocolate bar AND have way better ingredients.

They are refined sugar free and dairy free CLICK HERE for their product site CLICK HERE for amazon order link

I will be putting these with the most healthy graham crackers & marshmallows I can find

KINNICKKINNICK – gluten free, dairy free no refined sugar

For the mallows- I go with DANDIES …I gotta be honest – NO marshmallows are healthy.. they are sugar! But I indulge a couple times a year with these. They have less additives and are made in a dedicated vegan facility. Both should be at your local CO-OP or check Amazon:)

Enjoy your 4th of July!

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.