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Posted on   |  Strong Moves

August Newsletter W/VIDEO

Don’t lose your cool!
3 super easy tricks to stay lean AND do all the things this summer

 Napping it up in a hammock looks pretty sweet, right?!

What’s even sweeter is the fact that getting more sleep will actually get you to drop inches and body fat- perfect for feeling awesome in your cut off shorts and sexy tanks!

That science is below for you (scroll to blue box below) Check out how you can use your smartphone to make darn sure you get more sleep! I struggle with getting my butt to bed as well, and these tricks totally work

I also totally have a hard time getting in my workouts in summer..these days are packed and we simply run out of time for ourselves! No sweat.. I made you a totally doable workout VIDEO you can do anywhere and with no additional equipment needed, best part is it only takes 10 mins.

And of course I’ve got a kick ass recipe for you to boost your powers on all level and keep you turning  heads. Now get to it!  Scroll, CLICK, Learn and DO! You’ve got awesome stuffs to keep up with:)

Travel Workout VIDEO

Take this on your next road trip
Or just waaay too busy day
(takes just 10 mins)CLICK HERE for VIDEO + Guide

Homemade Egg Bites

 

Starbucks changed their recipes and we’ve been getting wrecked for it, YIKES!
NO MORE Sous Vide Egg Bites!
(Unless you like being tired and bloated)

Forge a defined, lean bod with killer power and endurance. DO Kettlebells!

Turns out your smarty phone can totally help you build muscle and drop Inches

It’s all got to do with getting your ass in your bed earlier each night…I know I suck at this too- but these tools totally help!

Posted on   |  Uncategorized

RYTHER. Because Sometimes Mom Can’t Do The Job

This is a different Mother’s Day post- But a much needed one…

We all know that one of the hardest jobs is being a Mom. To raise and mold a tiny human into a good one is no effing joke.

What if MOM can’t do her job.. That’s why Ryther Exists

We all know of lives that had mother’s fighting their own battles and simply couldn’t be MOM. What happens to those tiny humans and what happens to those families?

Who else can literally do the Job of a Mother?  Nourish, educate, comfort, lead, bring safety, calm, peace of mind and health to a child- NO one else in the family can do ALL of this – I know this for sure.

That’s Why Ryther Exists.

This place is no joke. They do the heavy lifting and get kids back on their feet when the family can’t get on their own two feet.

I know firsthand. They saved my Nephew’s life.  Please watch to understand exactly How Ryther saves lives and why the lives the save make the world way more awesome.

I am sharing this because more people NEED to know of Ryther to use OR to support them

Five years ago, I brought my nephew to Ryther for therapy to help him undo the pain that his mother’s mental illness has brought to his life.

Robin Bennett, the Funds Director at Ryther asked me to share my personal experience with Ryther so people could better grasp EXACTLY what Ryther does and how it transforms lives. I share this with you, in the hopes that if you need or know of someone needing these resources you can reach out to Ryther

OR – If you are doing great and ” Strong as a Mother!” Perhaps you can pay that strength forward and help out others that simply cannot do the heavy lifting.

Here’s a quote off Ryther’s site explaining exactly who they are and what they do

 

CLICK HERE TO DONATE

CLICK HERE TO FIND OUT MORE About RYTHER

Ryther is a recognized leader in psychiatric and behavioral health services for children and their families facing complex challenges. We are dedicated to providing comprehensive services and innovative treatments. We guide, coach and teach so that every child and family we work with may experience new ways of thinking, develop positive relationships and realize a better life

I hope this helps you appreciate mother’s day even more- to know that perhaps you are lucky to have a great mom, OR to know that there is a jaw dropping resource out there for people needing this help. And if you are not a child or live out of state – please still reach out, they just may have some awesome resources you can totally turn to.

Happy Mother’s Day!  From me and Noah

 

Posted on   |  Podcasts

PODCAST Caffeine + Kilos. Best Coffee AND swag for the gym!



So.. You wanna get more out of your workouts.. faster, more powerful.. maybe lift more and PR?

Or maybe you’re not a gym goer at all – but would love to just DO better at work and have more energy all day long. Well then you need the BEST coffee, stuff that not only tastes great – but actually has higher caffeine content and super high quality beans. That means there’s more nutrients in there for you:)

Maybe with that coffee – you’d love a super stylin’ shirt that looks great on you and is super soft.. and maybe a cool hat as well.

If ANY of that speaks to you – You’re gonna love CAFFEINE and Kilos

That’s exactly why I had to get owner Danny Lehr on a podcast episode for you.

 

This coffee and all the cool swag with help you DO better every day, from your workouts to your work tasks- while staying satiated and happy.

Of course the biggest hit is their coffee..

Danny Lehr dreamed this godsend up as someone who loves coffee and loves lifting.. why not make a coffee blend that gets you even MORE results! It all comes down to those magic beans. These are specially roasted to give you even more caffeine in each cup.

Basically – it’ll make you lift more, run faster and jump higher and get you brain crystal effing clear!

To keep you enjoying life EVEN more:) Danny also came up with a super delicious pre-workout COFFEE bar.  As well as some sweet swag!

CLICK HERE for Online Store

 

 

 

 

 

 

 

 

Caffeine and Kilos is truly a kickass LIFESTYLE BRAND for people who want to live better every day.

I can’t wait for you to check out the episode, hear all the awesomeness waiting for you

LISTEN NOW



Posted on   |  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   |  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:

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

Save

Posted on   |  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   |  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

 

  1.  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

Read More

Posted on   |  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   |  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

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!

Read More

Posted on   |  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   |  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   |  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   |  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   |  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   |  Awesome Foods

Keto Spicy Tuna Egg Muffins.

These are perfect for super busy days. .  + they burn fat, boost energy, keep you super healthy and strong

My boyfriend and I love these – We’ve got to keep our energy up and stay active all day- He does home renovations  (Bicknell Builds) and I have a constant love affair with Kettlebells 🙂

We toss a couple of these nuggets in a ziplock container and when we get super hungry – just pop in your mouth, enjoy and keep going strong! No utensils or time required.

Serious Side Note: If you’ve been getting Starbucks egg bites AND you want to stay healthy OR lose weight OR have more energy.. STOP! Scroll down below this recipe to learn eggactly ( see what I did there) why.

Spicy Tuna Egg Muffins
Yields 24 cake

6 cans (12.5 oz ounces canned tuna- WILD PLANET is Great) packed in water
8 green onions, thinly sliced (about 1 cup )

  • 1/4 cup coconut CREAM + 1/4 cup coconut milk – Full Fat (Go ahead and just buy 1 can full fat coconut milk – use solid cream at top and milk under)
  • 2 tablespoon minced jalapeño pepper OR 2 tsp Sriracha or  2 tsp tabasco sauce OPT out if you don’t like spice 🙂
  • 10 eggs
  • 2 cups thinly chopped spinach
  • 1  teaspoon red pepper flakes * optional
    2 tsp pink himalayan sea salt
    2 tsp Freshly ground black pepper
    2  cup sliced cilantro
    juice of 1 small lemon
    12-cup muffin tin

Parchment muffin liners (optional)
Directions:

1. Preheat oven to 425 F.

2. Put liners in muffin tins (easiest)
3. Mix up all ingredients in a large bowl – very well

4. Pour into lined muffin tins – bake for 30-45 mins ** chaeck at 35 mins and about every 5 mins till done

These are great to freeze and enjoy weeks later.

 

SO! Starbucks Egg Bites – CLICK HERE for nutrition Info

The ingredients start with egg whites and cottage cheese- but look at what’s in the parentheses for cottage cheese.. whey, lactose, salt and a whole bunch of fillers that mess with your gut and dump your energy. Also – notice they bold the healthy ingredients – red pepper, spinach – but Canola Oil?!  That stuff is no good at all.

 

Take 20 mins make up a batch of the above – freeze some – so you don’t have to make em for awhile and carry on, you beautiful strong human you:)

Posted on   |  Uncategorized

One hour with me, for free!

LEVEL UP

3 KEYS to torch body fat AND steer clear of  big scary diseases!

On this 1 hour  LIVE webinar you will learn exactly what to do, so you can:

  1. Burn more body fat in less workout time
  2. Hack into your superpowers! Rev up your body and brain with 3 specific foods and 2 simple workout moves.
  3.  Stop fearing fat! Get super clear on saturated fats and this whole “Keto” thing
  4. Learn how you can totally turn off cancer and dramatically drop your risk of other scary diseases (Alzheimers, Multiple Sclerosis, Diabetes, Parkinsons, Heart Issues, Depression… )
  5. Know the MOST Simple way to keep feeding yourself the best stuff every day.

CLICK HERE TO REGISTER!  Feb 13-16th 

( 3 time options to best accommodate YOU!)

Posted on   |  Uncategorized

Butter = your new fat burning superfood!

Yup, it’s totally true.

Now before you start getting extra butter on your popcorn at the movies, let’s get real clear on this

High Quality Grass Fed Butter ( And Ghee) does help you burn fat.

 

Now, Before I give you

8  Reasons Why Butter Is Your New Weight Loss Superfood!

Register for my  upcoming workshop, LEVEL UP

This hour long webinar dives into the top fat burning foods and exercises. It’ll be the week of Feb 12th ( 3 different days/times) so you can get a time that works great for you.

CLICK HERE to see exactly what you’ll get in this LIVE WEBINAR

Now let’s talk Shop..

Butter is the new superfood!

Chock full of nutrients

  • Vitamins A, K, D, E
  • AND.. it helps you absorb more nutrients from the foods you eat with it. Meaning your body absorbs more omega 3 from that fish you cooked with grassfed butter and you get way more Vit D and A from the kale and carrots you baked with it.

Anti-inflammatory properties

  • Butyric Acid – an anti inflammatory responder that is actually already in our bodies. Eating butter helps us better
  • decrease inflammation, heals our guts, improves digestion, greatly reduces IBS and chrons disease.

Anti- cancer

  • CLA – one of the HIGHEST sources of Conjugated Linoleic Acid. This suppresses Tumor growth, decreases risk of breast cancer and prostate cancer among others.

Helps you lean out, lose weight and burn fat

  • Stabilizes blood sugar – Fats in butter slow down absorption of sugar in your bloodstream
  • Curbs snack and sugar cravings – You get full faster with butter, = because it’s chock full of nutrients your sugar cravings and urge to eat a second helping or snack drops dramatically
  • Does NOT deposit in Adipose tissue – AKA your top layer of fat. That belly pooch does not come from butter. Blame that on the pasta, breads, corn, rice and alcohol!
  • Short chain fats – Burn Fat – ( sign up for webinar to learn how)

Does NOT cause heart disease –

Proven in a study published by Journal of Clinical Nutrition March 2010 (issue 3 pp.353)

  • Short and medium chain fatty acids – up to 8 carbon atoms- DO NOT contribute to heart disease, strokes or atherosclerosis.

In fact – it improves your GOOD cholesterol – LDL which lowers your risk of

  • depression, dementia, alzheimers
  • Improves brain function daily
  • decreases dementia, alzheimers and depression

 

So what should you do?

Stop cooking with olive oil, this is and oil that is EASILY damaged with heat, as is avocado oil.

Use butter with all your veg, meats and coffee.. if you’re eating it with other stuff- come see me 🙂 We have some things to talk about

BUY – these sources.. ONLY “Grass Fed” or “Pastured”

Posted on   |  Uncategorized

Why ditching running got me stronger and leaner.

        Cardio Fanatic’s Listen Up!

 Cardio Fanatic= Someone that does at least 15 minutes of consistent moderate heart rate work:

Spinning, cycling, zumba-ing, running, rowing, ellipticalling, stairstepping…

If you’re in a hurry – scroll down for 5 reasons to stop your  Cardio Insanity. If you have 1 and a half  minutes,

Read below to learn WHY I stopped running and HOW not running  got me to drop body fat, inches and dramatically increased my strength.

___________________________________________________

Yup, you read the post title right

In the past month I’ve stopped running ( not an easy thing.. I’ve been a distance runner since I was 7 years old)

BUuut I had to!  I have some serious coaching certifications coming up that demand me to get my body a lot stronger and need more energy and a lean physiques to keep up with my clients.

(Yup, running was totally holding me back from getting more muscle, it was greatly zapping my daily energy AND it was actually keeping inches on me)

Okay, okay – let me be totally honest. I’ve stopped running over 4 mins at a time.

But I have dropped from running 2.5 hours per week / (20 miles)  to  40 mins total each week

I’ve been doing lots of heavy weights and short cardio intervals (1-4 mins)

You might think I’ve bulked up and gained some inches..

NOPE! quite the opposite (In fact I have to take 3 dresses to the seamstress to take in)

I’ve dropped 2% body fat, dropped 6 inches, and greatly ramed up my BMR, metabolic rate  ( Increased it 65 points)

This ALL happened in 2 weeks of  dropping my long runs, seriously.

It’s all to get me to be able to nail a ONE arm push up by APRIL.. here’s my leaner stronger bod working on it.

Sooo.. If you’ve been kicking your own ass and spending hours working out weekly. Listen up.. STOP the long cardio!

This may make you super uncomfortable.. I get that!  I fought the hard science of this for years.

BUT  I had to admit – I kept doing the same thing and not seeing the results I really needed.

Albert Einstein: The definition of insanity is doing the same thing over and over and expecting different results.

Einstein hit it on the head.. and he should know! My standard long runs (bout 15-18 miles/week) were totally sabotaging me.

I’ve listed all the reasons why + why it long cardio is totally holding you back from a leaner, more defined, stronger and healthier you

5 Reasons to Stop Cardio Insanity!

Reason 1. You’re totally wasting your time

Yes it takes a long time – those 18 miles were sucking up about 3 hours a week. But get this

Steady state cardio (anything over 10/15 mins consistent) is working smaller muscle groups. Yeah your legs are working – but look at a distance runner opposed to a hurdler or sprinter. The distance runner is thin, but not defined or muscular at all.

 

Distance runner, cyclists gym cardio fanatics  have more body fat than the hurdler, sprinter, kettlebeller (girevik)

That’s because those BIG muscles- your glutes and core muscles BURN more calories and  are used in quick powerful moves AND heavy weighted moves.

I guarantee that skinny, painful looking gal on the left has about 15% body fat. The sprinters – they’re probably around 8-10%

Keep reading to know why.

Running, spinning, gym cardio machines – do not hit these guys. If you can go for more than 5 mins and not be maxed and gassed out- you’re wasting your time.

I was too!  In my early 20’s I’d go to at least 2 spin classes a week and run a couple 8 mile runs- but I was holding at 24% body fat.

Now I’m at 13% Body Fat and feeling my best ever at 40 years old.

 

Reason #2 Overtraining makes your body eat it’s own muscle.

YUP – totally true.

See when you create muscle by lifting weights (or bodyweight/yoga moves) you are putting stress on your body – GOOD stress, but still stress. So now if you put more demands on a body that is already working hard your body has a protective mechanism – where it holds onto fat.. it thinks you are in battle.  LITERALLY

Think of our ancestors- If we pushed and pulled and threw a bunch of heavy stuff and then ran for a long time – we were literally fighting for survival. The body is smart and it kept our super great grandparents alive by putting a lock down on their body fat. That way they could survive.

So when you go to your kettlebell, crossfit or vinyasa yoga class and then run for an hour later that day- you’re not burning any more fat, in fact you’re shutting off your fat burning and dropping your metabolism. This is called a “catabolic” state.. this means your body is breaking down. YIKES!

Reason #3  You stop burning calories sooner

With cardio/ endurance work you’re only burning WHEN you’re moving.  Not so when you create muscle with high strength moves. Once you lift something heavy – those muscles actually burn more calories for up to 72 hours!!  This is called EPOC . (Excess Post Exercise Oxygen Consumption)

That spin class? Yeah so your fit bit says you burned 550 – but that’s it. No mas once you get off that damn bike

Reason #4  Once your body gets what to do. It stops changing  AKA: SAID Principle

Specific Adaptation to Imposed Demand

So yes that 3 mile run around Greenlake used to kick your but and burn over 400 cals. Now you’re lucky if it’s burning 200 and remember – those calories stop once you stop moving.

So if you’ve been hitting that same elliptical, rowing machine, aerobic class before work for more than 6 weeks, you’re burning way less calories when you started and you just may be holding onto body fat .

Now this applies to ANYTHING!! not just in the gym.. but life as well- If you’re using the exact same skills at work – your brain is working half as hard as it used to, right?  So even if you have a killer lifting routine – if you’re been rocking it for more than 5-6 weeks- you’re getting waaaaay less out of it- not building as much muscle or burning as many calories as when you started that routing

 

Reason #5 You’re beating up your joints and your back 

Completely. Impact over long periods of time is super no bueno for your body. It causes joint damage and mineral loss. See when you land on each foot – every joint down that limb recieves FOUR TIMES your body weight. That means my 130 lb body was putting 520 lbs of weight on my hip, knee, ankle and foot every freakin time I landed a step – how many steps are in 7 miles.. please never tell me!  Also your spine gets those reverberating shocks all the way up to your neck – ever seen a marathoner with a super strong and healthy back? Yeah me neither

Here’s what to do:

Don’t get bummed.

I totally get this. Running used to be the way I checked out, pounded out my stress and got my monkey brain to let go. I get this. THis can be an emotional hit.

Instead take on longer walks, decrease the stress and impact on your body, catch up with a friend, get some awesome learning or entertainment ( I love Brene Brown’s books OR David Sedaris)  through podcasts or audible

Stop the cardio that lasts for over 10 mins at a time.

Seriously – Just knock it off. If youre a busy adult that wants your body to change you’re slowly torturing yourself.

Lift more.

Keep your workouts to 3-5 exercises, 4-12 reps max and 4-6 sets. Do 3-4 sessions a week   ANNND change them up at least every 4-6 weeks

Yup you’ll dramatically cut down your gym time too! How about more time do other cool things you love in life

Hire a good trainer to keep your body learning new skills + keep you from getting injured. LOOK for these certs

NSCA, ACSM, NASM, SFG. SFB, SFL

WHile you’re at it – make sure you’re taking 1-2 rest days. You can roll, stretch, take a YIN or Hatha yoga class, take an ‘effing bath and listen to some music!

 

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How to do what you “should do” NOT what you “will do”

Okay, So you know how there’s that stuff you really truly want for yourself

Like- eat more healthy foods, drink less vino, eat less chocolate, get to the gym 4x a week, pay off the credit card…

You get the idea:)

For us busy humans – these “SHOULD DO’s” can be real buggers

Not anymore! I’ve got a simple trick to make sure you totally nail those SHOULD DO’s.. rather than falling into what we WILL DO.

To DO Better, We must KNOW Better

I know you and I can totally DO better, Once we Know Better with these 6 simple steps

Read More

Posted on   |  Uncategorized

January 2019 Newsletter

“You have to believe in yourself.  That’s the secret”

Charlie Chaplin

Ain’t that the truth?  I totally agree- But inspirational quotes will only get us so far

To Totally Nail 2019 – Check out these 3 tools!

 

VISION BOARD it!

Stick with me here.. I’ve got a few super solid game changers for you

CLICK HERE for my simple step by step system to DIG

Get Deliberate

Get Intentional

Get Going

 

GOLDEN MILK – How to make it work for you and where to find it

tap into this delicious magical drink to get stronger, leaner, chilll out more and up your powers on every level

CLICK HERE

 

 

 

 

Zero

A fitness APP inspired by Hugh Jackman

My total game changing tool I use daily to burn more fat and keep going strong mentally and physically

CLICK HERE

 

 

 

 

PLUS!  Check out my Kettlebell  series AND small group training classes at the MAC

CLICK HERE.  All engineered to forge leaner, stronger, more defined bodies that love life more

Posted on   |  Uncategorized

Zero. A Fasting App that makes it simple to do better

Okay – So I’ve been a strong skeptic of Fasting plans. But in the past 3 years I’m not only a believer — I’m a daily faster!

Fasting is something we humans should all be doing.

ZERO is a FREE APP that – also happens to provide you with a ton of super smart science backed info on why this works

I took on fasting after reading countless nutrition studies and studying the findings of Dr.Rhonda Patrick, Dr. Longo and Dr. Jason Fung and Dr. Mercola.

CLICK HERE for some solid science with Dr. Rhonda Patrick interviewing Dr. Valter Longo

I finally got serious about this 1 year ago and stuck to 13 hours daily of no food (8 PM – 10 AM)  I’ve gotten HUGE results  (dropping 10% body fat, more strength, way stronger immune system + more power on every level AND I feel sustained in my energy and less hungry daily)

Now the trick is to keep it a routine thing that works in a super easy and practical way in your life.  My goal is to work up to 14 hours every day in this next year.

And yes you can have coffee in the AM:)

The tool that’s kept me on track and KNOWING what I’m doing is great for me is ZERO.  An app developed by Kevin Rose CLICK HERE for all the info and some awesome vids on why this works.

Now, download ZERO and be even more awesome.. if that’s possible:)

Posted on   |  Strong Moves

How to totally nail 2019

FULLY  Envision the year!

(Above is my 2018 Board.. I nailed 90% of it. This year I’ve got 2 serious game changers to nail 110% of it…

Game changers are steps 3, 4 & 5  in the guide below.  Just 5 steps!

I’m talking bout making some epic shit happen this year..yeah I wanna nail the One Arm Push Up by May.. but more importantly I wanna elevate my personal relationships, become more emotionally healthy, make better money and get smarter! Scroll down to see all the epic shit I’m gonna make happen this year

( I have 4 categories – Physical, Heart, Emotional & Brain)

I’ll share my completed 2019 vision board in a few days on my FB page CLICK HERE for my page

TO make your own epic shit happen make a

Vision Board that Works

Now, stay with me here – I have a spin on this that makes this simple tool totally work. You GOTTA take on #3 and #4 to totally nail 2019!

You’re gonna DIG-

  • Get Deliberate –  Carefully consider what you want
  • Get Intentional – Tape on the  images, write out the words. Put them in front of you every day
  • Get Going – Tack this fucker up, love what you see and take action

This is what epic humans do ( Martin Luther King, Ghandi..) Yup – they totally laid on their living room floors and made vision boards.

Maybe not, but they took time to sit back and envision exactly what they wanted. Once they SAW it all clearly – they added the Intentions and Got GOING.  It’s YOUR Time!

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

What is important enough for you to put in place, to practice consistently

**This WILL work IF you take the time to tackle steps 4& 5 – Those are the game changers! **

Scroll down and DO this to own 2019

1. Buy a big white poster board 

(Cheap from Bartells- mine was $0.99, Fred Meyer, Target…)  gather up some colored pencils a Sharpie, pair of scissors and some scotch tape

2. Collect Images of what you wanna bring into your life this next year.

I like scrolling through my phone for good memories that I want more of/ need to sustain me. For example people in your life you should connect with more often, coaches/guides you need to check in with to stay awesome/get stronger (on any level)

Practices you need to keep doing: kettlebell, yoga, playing bass, singing, reading, researching, driving lessons 🙂

After you have those – Google image search – or thumb through some cool magazines to find stuff you want for yourself.. maybe a kitchen remodel, some awesome new people in your life, skinny jeans, a more flexible body, more money.. ANything! Have fun with this

3.  The GAME CHANGER !

Write out EXACTLY what you have to do to get AND keep each thing in your life 

ex: By pullups – I put “every damn day” (see last years board above) – And I did them.. every damn day!  I got going last year and nailed it- epic shit happened 🙂 Now I can do 5 hardstyle tactical pullups in a row (I put in the work)- Last year I could only do 3

One of my 2019 physical goals is to nail the One Arm Push Up – I’ve got an awesome photo to inspire me- Buuut I MUST do #5 to make this happen

4. Put down exactly how much time you must give to that intention

Each thing you put on takes time.

Some may take more time than others, be super realistic about what you put up for yourself.

 

 

 

Do you have the time and resources to totally nail THIS intention?

For me to nail the One arm Push UP by mid April= 5 hours a week training

I’ve got to follow the protocol given to me by the Pro’s – Coach Karen Smith (Bodyweight Expert) and Coach Andrea U- Shi Chang.

They’ve laid out what I must do.

6 times a week 30 mins form practice + different reps each day to a raised surface with perfect form

+ I must video myself once a week , send into Coach Karen every 3 weeks. She’s in Texas

AND I must show up for  Sessions with Coach Andrea (here in Seattle) so I have eyes on me and she can keep me in line

I must invest a lot of time and money ($180/ hour session) to get what I want!  Left to my own devices – this will never happen – I need to own up, stay accountable and supported for this to happen.

5. SCHEDULE IT! 

If you don’t schedule it – It doesn’t exist.  This is you taking action – now you just gotta show up. So text your friends – line up those dates, Email your coaches and guides – put the dates and times down 1 month at a time.

See how this works?

Take a critical eye to the stuff you put on your vision board.

  • Can you dedicate the time to what you want?
  • Will you have the energy and money to sustain this?
  • Do you care enough to keep it up?  Ya gotta give at least two shits about each thing:)

If you need some more ideas, examples- Here’s what I’ve got set up for mine- I put out categories with what I must put into each one

I’ll Share the Completed Board with you on Facebook this Wednesday- Jan 2nd.  CLICK HERE to for my FB page

There for sure will land on my board

Physical stuffs:

  • 7.5 hours sleep 5 mights a week. 8 hours 2 nights a week
  • Nailing the One Arm Push UP

Practicing 6x a week. Following my coaches protocol program she made for me – 6 days a week – working on perfect push up form 2 hands – Just 3 total.  3 days a week – working on a low surface  1-5 pushups.

So total time weekly = 3 hours a week

  • Easily landing crow pose in yoga-

practicing this move 3x , two – three times a week = half hour a week on my own PLUS

Keeping up yoga practice with classes at Shefayoga – with Teacher Leah Zaccaria = 2.5 hours a week – monthly = $144/ month

  • Doing the snatch test with a 20 Kg by next October ( 5 mins- 100 snatches at 20 Kg)  =

2x a week practice with the 18 kg – till I can hit 100 , then stepping up to the 20 and getting 50 in 5 mins by end of June =  15 mins / week

  • Not wrecking myself: Massages/ Recovery/ Rolling –

As I train for One arm push up, heavier snatches – gonna hit reset and let my body recover = rolling, massage, more sleep!

  • Keeping Lean and Increasing Strength

Fasting – Getting up to 14 hours between last foods and first foods the next day. Means eating dinner by 6 PM Sun – Thurs

  • Making sure I’m walking my talk and keeping in good form

Checking in with Coach Andrea at Kettlebility to check my form and keep me on track/ give me challenges= One hour every 3 weeks $180

Keeping on track with strength Buddy/Fellow SFG Coach Molly Douce – Every week 45 mins

 

Heart Stuff – How I keep love in my life 

Keeping up time with my amazing boyfriend, he’s worth it, I’m worth it!  Plus what we have going is totally worth it

Keeping up time with good friends I don’t see so often and mean a lot to me. My friends are my family

  • For example – My guy pal Gannon, will go on my board and I will check in with him once a month – he’s in San Fran and we can talk for hours!
  • Liz – lives an hour away – we need to hang out in person for a good chunk of time once at least every 6  weeks

Keeping in social time with students (clients) connecting with people that vibe with me and fill me with joy daily = One hang out (2-3hours) Once every 6 weeks

Emotional Stuff- How I stay a better and more balanced human

Singing Lessons – 1 hour every 3 weeks with Coach Karina

Driving Lessons with Coach Everett – Once every 6 weeks + Drive with my friend Randy once every two weeks in her stick shift

Keeping Happy and Feeling Free – AKA my Emotional Health = Singing lessons, Driving lessons, More downtime and time to reset, meditation, body scans… more sleep!

Playing Catch – Literally – mitts and a ball – does wonders for making you chill out, focus and enjoy the moments!  IN crappy months (Jan- March) = 20 mins once a week. Nicer months – 2 to 3 times a week 15-20 mins

Brain Stuff!  How I stay a good coach, strong leader, conscious leader and teacher = READ and take notes!

Strongfirst Blog – 30 mins once a week

Nutrition reading/ research – 1 hour once a week

currently digging into  Fat For Fuel by Dr. Mercola.. then onto a course by Nick Tuminello on Top Strength Training for Fat Loss Moves (updated 2018) Then I’m onto these sexy flashcards in relearning the human anatomy! Last took physiology bout 15 years ago – it’s time for a refresher!

Behaving Better/ Challenging myself books and podcasts :  30 mins – 3x a week

  • Rachel Hollis Girl Wash your Face
  • Marcus Aubrey- relationship guide
  • Esther and Jerry Hicks The amazing power of Deliberate Intent
  • Jen Sinkler  You are a badass
  • Eckhart Tolle – A New Earth-  Re- reading this one
  • Brene Brown – Daring to Lead
  • Esther Perel – resources and blogs

Bonuses!

Trip to Chicago – Chris and I are hoping to visit his sister this summer

More rock shows! – Words are power and the people that can sing and perform them connect us to eachother! I gotta go to 2-3 this year with Liz or my friend Amy or my super awesome boyfriend:)

I weeded a lot of stuff out already, and I’m feeling super confident I can nail each thing – Now I can step back – SEE where I’m going, Put on my game face  and Get Fucking Going- WIth TOTAL Belief in myself

Happy 2019!!

Coach Bre

Posted on   |  Uncategorized

December 2018 Newsletter

“Failure is the condiment that gives success it’s flavor”

-Truman Capote

 Late October, just 6 weeks ago.. I flew myself to Pittsburgh for an Elite Certification – The Strongfirst BodyWeight Course.

And you know what happened? I failed.. a lot!  But the rewards and success that is coming now is so worth all that falling on my face.

CLICK HERE to see my fall on my face in front of Master Coach Karen Smith AND learn why failure and intense struggle/discomfort is essential to reaching ANY goal.

WAIT. WAIT!

Check out my Holiday pant and sanity saving tips for this December

 

 

Let’s take a look at what this month has in store for you!

December is a really fun month- right?!

It’s full of celebration, comfort and joy. Whether you’re into the holidays or not- we all get a bit indulgent and let go more.
Hello eggnog lattes, cookies, cocktails, deep couch sitting and hitting the snooze button.

Since I’m a human too, I totally get this. I know that getting in that workout can be close to impossible and that despite my best intentions I’m gonna want some chocolate covered nuts daily!

I also totally get wanting to FEEL fit, strong and not mentally lash yourself for enjoying life a bit more

So I decided to keep it real.. I’ve got 3 quick things to keep you feeling awesome and enjoying all the times this month.

1. Workout Video- HOLIDAY BURNER. Quick, heart pumping fun moves you can do anywhere- only a towel is needed.

 

 

 

 

2. My go to December Dessert that keeps you lean, strong and happens to be hella delcious, creamy, indulgent and filling

 

 

3. Simple strength tip straight from my heart to yours – to keep your head up and take on your goals while enjoying life 🙂

Let’s Do This!

CLICK ABOVE on the LINKS and photos – get your goods, feel awesome and have truckloads of fun doing it all 🙂

PLUS CLICK HERE for all my Small Group Training Times + My Kettlebell Intro and reg classes