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Posted on   |  Strong Moves

August 2019 Newsletter

CLICK BELOW for Vid + Guide

3 Steps to nail your goals faster & easier
Super Cool Science and Tools that get you to level up

 

I’ve been tapping into 3 tools that are making it easier for me to  feel kickass daily + stay on track to big goals.

Mostly I’m excited for you to try out the CDF’s–  This science backed system has been my biggest game changer!

CLICK HERE for 2 min VIDEO on Science Behind this + MY simple step by step guide. 

Takes no time and reaps tons of results.

NEW workout VIDEO!  CLICK HERE

One bell + your body nails it all!  Cardio, Strength, Balance + Flexibility

Quick fat torching moves that wont wreck you:)

CLICK HERE for best bell option off Amazon

 

 

 

CROCKPOT Breakfast Casserole

This is one one my fav’s!  It’s easy, people love it,  it’s great for busy work week dinners & brunch parties:)

I put it on top of  2 cups baked or fresh Kale + Avo = Complete, healthy & delicious (GF, Cow Dairy Free, Sugar Free, Grain Free)

Oh – and you don’t have to heat up your kitchen with the oven!!

Posted on   |  Strong Moves

August 2019 One bell workout

Suns out.. Guns & Buns out!

Stay strong, lean and happy – without having to go to the gym! One bell packs it all.

(order a bell off Amazon- CLICK HERE for best option  – go for a 10-20 kg.. depends on what you can 1 arm press)

Check it out!  Follow the video and the step by step guide.  Drop stress, inches and fat:)  This is a FULL body workout. 30 – 40 mins is plenty. Try this 2-3 x a week

**Don’t know how to swing or Kettlebell press?  Hit me up- 206-310-9079 **text only

If you’re a busy person – who wants to stay fit, ya kinda really need kettlebells:)

 

Posted on   |  What is this all about?

Work with me

To feel kickass AND look amazing.. we’ve got to CONSISTENTLY do the stuff!

(THE stuff= feed ourselves healthy foods + move with purpose)

Doing your stuff EVERY day + keeping up with everyday life.. that can be tricky!

If we have a clear path with a simple roadmap, it’s totally doable!

Imagine waking up, knowing you have all the healthy foods set up for you AS well as time to get in your moves.

How might you feel if you could eat better every day and get in some quick and fun strength moves?

This can happen!  You just need to find YOUR path.

 

  • (check out the options below. If this feels awesome to you..

Hit me up for a 20 min complimentary meeting)

206-310-9079 **text is best

breanne@burnbrightercoaching.com

Your Path = something you can sustain with solid consistency AND keeps you challenged.

To make darn sure you can stay on that path.. I’ve created options!

Maybe you’re wanting one or more of:

  • In person workouts
  • Coaching phone calls to keep you planning your foods, workouts and days right
  •  Video workouts you can do anywhere
  • Weekly Recipes
  • In person nutrition coaching (knowing exactly what to order, pack, make, eat + what workouts to do every day o’ the week)
  • Body Fat tracking + measurements. metabolic rate tracking + segmental analysis to track your progress and keep you on track.
  • 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

4 options below! Scroll down

 

 

 

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   |  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   |  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   |  Awesome Foods

Best Green Smoothie! 2 VIDS to keep you covered

This is my “BEST” Green Smoothie recipe! I have this 6 days a week, It’s basically my breakfast 4-5 hours  after I drink BULLETPROOF COFFEE

Check out the vid then scroll down for all the details and step by steps you could want!

ALSO – make sure and check out the 2nd vid on how to make the best smoothie choice when you’re ordering out OR buying a bottled juice at the store.  I hope you love this set up, it makes my days so much easier!

This smoothie is “the best” because it

  • Tastes good
  • Keeps you pleasantly full (fills you up – for at least a few hours)
  • Packed with lean protein
  • Keeps you lean and energized (anti-inflammatory)
  • Chock full of amazing nutrients
  • Easy to put together!

Here’s what is in 1 serving

Put all in a blender, mix well and put in 3-4 vessels. Freeze 1-2 to make it last longer and take some work off you in upcoming busy days:)

These will last up to 3 days

(I tend to make 4 on Sundays for my work week – then freeze 1-2 .. take it out and put it in the fridge the day before) There’s been weeks I was just too busy/ tired when I got home- didn’t get that next day smoothie done and had to opt for something else not so awesome.

OH! And even better – here’s what you do when you’re on the go and gotta make the best bottled green juice choice.

1.  ” COLD PRESSED” if available – that means heat was not applied in the juicing and there are more and better nutrients!

2.  Go for Most Green Option – Veg heavy ensures you’re getting the most nutrients possible + keeping your energy up, brain clear and waistline low:)  ** FRUIT Smoothies are for kids!

3.  ONE Fruit MAX! If that. Try and opt for no fruit at all – If it’s a smoothie bar – just take out the other fruits- I love adding in Avocado instead:)

4. Look at the label – you want least amount of sugar and carbs + most protein.

CHECK OUT VID for example and CLICK 2 juices below to check these ones out – often avail at Whole Foods, Co- ops and Starbucks

GREEN DEVOTION  ** (the winner) 

ESSENTIAL GREENS

JUICE PRESS is a super awesome chain of juice stores, We have 2 here in Seattle (our VERY own Seahawks,Russell Wilson, is one of the owners)

CLICK HERE for my top choice there

 

 

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

VIDEO! Bulletproof your coffee in 1 min at home daily

Okay –

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

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

I know this first hand – been enjoying it every day for the past 4 years.. In fact made a VID for you on how to make it at home 🙂

ALL you need is

  • 2 ESPRESSO Pods (less water is better)
  • 2 tbsp MCT Oil (I like ONNIT or Bulletproof brand)
  • 1 tbsp GHEE ( I love Fourth and Heart)
  • 1 whisker 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 (figure out how to naturally get humans to perform better) . He had to keep up with multi million deals daily + raising kids + not becoming a fat wreck.. which he was at one time, until he created Bulletproof. Necessity is truly the mother of invention!!

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

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

First – Here’s the nutritional benefits

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

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

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

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

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

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

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

AND

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

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

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

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

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

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

 

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

Posted on   |  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

Sally Lefkoe. Break Through Limiting Beliefs

 

 

Change your beliefs; change your reality

The biggest problem that most leaders face is not in “reality” but in people’s minds. Beliefs are our personal view of reality that seem to us to be describing what’s really “out there.” Many of our beliefs are personal ones, dealing with life, people and ourselves: I’m not good enough. Life is difficult. Relationships don’t work. I’ll never get what I want. For people who hold these beliefs, these are accurate statements about reality that determine what’s possible and not possible for them.

Most people hold many versions of an It can’t be done belief” From http://www.lefkoe.com/

Really what we mean when we say we Can’t is – WE won’t.

Sally thought she was not capable of many things – little daily things – doing math homework – opening a jar – beaus her mother would do it for her.
She had to face – SEE that belief, know it is ONLY a belief, STAY aware that it has been limiting her AND practice out that conditioned belief

I believed I needed a sweet snack after dinner – all my family did that – saw that this was holding me back from better sleep and better health. Practiced out NOT snacking after dinner

Posted on   |  Uncategorized

Creation Space!

Having and holding the right space is EVERYTHING.

These are my creation spaces.  I roll, crawl, swing, deadlift, meditate, research, write, dance… CREATE here.

The content coming out of these spaces is my best ever.  This is where I think of you… I think of what moves you need, what you’ll enjoy, what info will best serve you.  This is where I keep you kick ass:)

My Indoor Creation Station (some say ‘office”)

 

 

 

 

 

 

 

 

My outdoor Movement and Mind fullness Space (some say backyard/deck)

Covered Patio (canopy/skylight/firepit/lots of wood + big lush grassy yard) All the things to keep us moving, enjoying, creating.. no matter what weather!

 

 

 

 

 

 

 

Kettlebell/ Building area –

Elevated Pavers – Where Chris cuts wood and I do sweet ass Kettlebell work:)

Mats and bells are usually here.

 

 

This is the Amazing Human, my boyfriend Chris, who built all this for us. I’m super lucky to have this man that helps me be my better self every day.

His creation home creation space where he runs his biz – Bicknell Builds

(If you’re wanting a contractor- hit him up!  chris@bickbuilds.com )

Posted on   |  Strong Moves

My Rates, for all services.

Here are my training and nutrition coaching rates, which take full effect starting Sept 15, 2019

CLICK Here to see all you’ll score in our valuable time together

HOUR Sessions 
One 60 min session = $115
Five pack = $575
Ten 60 min sessions = $110/ session
Twenty 60 min sessions = $108/session
FOURTY FIVE min sessions
One session = $95
5 pack = $475
10 pack = $90 each
20 pack = $88 each
HALF HOUR sessions
$65 each
12 pack = $60/session= $720
20 pack =  $55/session
SEMI PRIVATE sessions  (2 people)
1 hour = $75 / person
45 mins = $65/person
Small groups are 3-6 people. These are 1 hour long sessions @$45 per session
(more you buy – less they cost.. 16 pack is $39 each)

CLICK HERE for my small group training dates/times

 

Posted on   |  Uncategorized

Stronger Together. Our Kick Ass Team!

Your body is tricky (mine too!)

To simply STAY healthy and strong – we must constantly keep challenged, mentally and physically. Our muscles and brains are super smart – they catch on quickly and stop advancing– in fact they start regressing!

Our bodies become weak and our minds become slow and sad. To stay healthy, happy, strong + meet physical goals , we must constantly put  in new challenges (skills with varied intensity) as well as a super strategic plan that works in real life.

As your coach this is my job. I work with super valuable people & highly intelligent systems.. YOU and your body!

I’m very lucky to witness your transformations on every level.  To keep giving you the best sessions, I’ve got to stay on the leading edge in fitness and nutrition.

That’s why I invested in a Kickass Team of Pro’s for US.

They keep me humble, hungry and ensure I bring YOU the BEST info + skills.  This is YOUR team as well!

Let me introduce you to 6 Elite Pro’s that ensure I keep you feeling kick ass while looking damn fine:)

  1.  Strength Skills and Coaches

I’m fiercely determined to remain an intelligent, humble and strong coach. This way I can keep feeling inspired & strong  while you see what you love in the mirror and reach your personal goals.

To do that – I’ve invested in Strongfirst. This School of Strength has HIGH standards that must be maintained- in skill, knowledge and ethics. I am lucky to be a member and determined to keep standing stand shoulder to shoulder with the best.

Why this is huge for you

  • I get new skills, science and info every week that I fuse into our sessions together. Good luck on ever getting bored or plateauing!
  • Your program creation time – Every student I work with gets 30 mins program creation per hour workout session. This keeps me reviewing where you’re at, what’s next and new skills I have that serve you best!

Here’s OUR  Strength Building Team: 

CLICK on each for more info

Master  SFG Kettlebell & GFM Coach Andrea U- SHi Chang .

You don’t come to Chang for an esteem boost. You will be humbled… but you will become way more amazing than you ever could have imagined.

I’ve been with her for 10 years and will never stray. She keeps my body from giving into it’s own cheats and inefficiencies with simple yet game changing kettlebell and primal move skills.  I’ve been with her for 10 years and will never stray. There’s a reason she was featured in Oprah magazine for changing lives. I see the Changster twice a week.

 

 

Coach Karen Smith – Master Strongfirst Bodyweight Coach – This lady travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement to be Master Instructors specializing in Kettlebell and Bodyweight Strength  for  STRONGFIRST

I send in Vids to her weekly and we have a coaching call every 2 weeks. She’s in Texas – she programs my weekly training.

** Right now I have my SFB cert Sept 13&14th!   SFG2 is late December 2019

 

 Dr. Anthony Aamodt (younger dude, on my Rt.. Jeff Sokol (on my left) taught me to have beautiful snatches:)

Doc Anthony and I meet Thursdays 9:30-10 Am – every other week

This guy is top of his game. Moved from LA to work with the Seahawks top PT. He’s kind of a genius.

M.D. Chiroprator, Sports Medicine doctor as well as fellow SFG coach

Anthony takes a look at what Andrea, Karen  and I are working on. He watches me perform the moves, checks my form and gives me new work to help me clean up patterns and fix inconsistencies. You do what you see- I must demo and teach the best patterns to you.

 

2. Nutrition Skills and Coaches

I really, really  want people to stop feeling overwhelmed and bummed out about nutrition. Mostly I want people to easily feed themselves better every day.

To serve this mission, I am doing more one on one nutrition coaching and I’m in the process of creating fun and easy to follow video workshops. This way, anyone anywhere can get clear info on what to eat, why and how to make it work in daily life.

I must stay up to date on the most current info and research. To keep myself in the know and safely guiding others – I’ve invested in 2 fantastic programs that keep me licensed and up to date as a licensed Nutrition Specialist. AASDN and IAHC. I check in with licensed Registered Dietician , Greg Salguiero often to keep me clear and on track.

CLICK on his name or photo for more info on Greg.

If Greg can’t help me – I call up Dr. Jose Antonio, Ph.D. FISSN FNSCA CSCS  ( CEO and co-founder of the International Society of Sports Nutrition) – he’s kinda a big deal, and I’m lucky he makes time for me/ us!

ALSO – I follow these experts and check into their contributions weekly

 

Dr. Rhonda Patrick, Dr. Terry Wahls, Dr. Mark Hyman (Broken Brain Podcast), Dr. Mercola, Dave Asprey (bulletproof.com) & Dr. Perlmutter

All are amazing pioneers in their fields, and each have overcome debilitating illnesses by changing their daily lifestyle and food habits. Click on each to know more.

** I take their stuff, research deeper, check with Greg.. then I listen to you and hand you the stuff you need to meet your goals!

Stay tuned for video workshops – coming Feb 2020!

2. Mental & Emotional Health Coaches

I really, really want to keep having fun in life and keep the best people around me (includes you!)

For this I’ve locked in monthly sessions with my therapist and an emotional health coach. These 2 women help BE a better human. They give me the skills I practice daily in all my connections.

This is how I sustain good energy and focus in our sessions together. 

Alison Withey – Therapist and Daring Way Coach.

I see her once every 3 weeks. She’s My stay a better human Coach.

She keeps me from old behaviors and patterns that I picked up in old life experiences and were gretly holding me back. Biggest thing I get from her is how to stay a better listener and FEELING human.. that is everything.

She is a LMHC, but is also a leader and student of the teachings of Brene Brown (Social scientist who specializes in Shame and human behavior)  With Alison’s guidance and Brene Brown’s teachings.  She helps me unravel the modern worlds demands and come back to my true self.

CLICK HERE for her site and the monthly DARING WAY meet up group!

 

 

Karina Brossman – Emotional Freedom Coach

I first hired Karina as a vocal coach. To help me “find my voice”

With her help over 6 months I realized that words have so much power and much freedom I could get with coming face to face with my fears and letting those go with the power of song, movement- expression!

I keep up with her now as an emotional freedom coach – She keeps me waking up to the true me, one with more joy, freedom and owning my truths – no matter the cost. I will always keep her  coaching in my life in some capacity. Here is her upcoming winter workshop (Jan 2020)  I  am looking forward to:) CLICK HERE

 

To keep life fun and filled with love.  I’ve locked in one friend date a week + 2 eves and Sundays with my favorite person and partner, Chris, who I get to end each day with as well:)

CLICK HERE for  Rates

CLICK HERE for class times

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September’19 Newsletter

TO Stay a good human, get stronger and have more fun.  Do this: change things up!

our bodies and minds literally stop doing better when we stop challenging ourselves. That means we need to periodically try new things out and change our habits. Turns out I’m pretty good at keeping in variety and digging for new things. That’s what I love bringing to you!

Here’s  September Goods for you:) 

Check out these 3 easy tools I’ve been testing out the past couple months.

Just CLICK, Read and DO then feel kickass & use your powers for good:)

Dr. Jud Brewer is made of magic. This leading neuroscientist/ psychiatrist/ professor is helping us all enjoy life way more with his super simple and fun app – UNWIND.

It’s helped me dramatically lower stress, reach my goals faster + gain energy daily

Thanks Dr. Jud! CLICK for TED talk + info

 

 

 

DO Pull – Ups!

If you wanna get stronger and leaner, ya gotta. Pull-Ups get it all done in way less time.

Check out my simple trick and step by step guide W/ VIDEO

even if you can’t to One right now, I gotcha covered

CLICK HERE

 

 

 

MCT OIL

I don’t go 1 day without 2 of these babies on me. I have way more brain power, energy and kill hunger cravings.. + they boost my metabolic rate and decrease my risk of scary diseases.  CLICK to check out why and how to easily get this!  Thanks TIN STAR Foods:)

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Better Pull-ups!

Have a hard time doing pull-ups?

That’s cause you’re a human being:)  Seriously.. we humans have a lot to PULL- UP!

The average Femur bone  weighs about 30 lbs.. and you have 2 of these (hopefully) . Plus a whole bunch of other bones, organs and systems you’re holding up. Then we just EXPECT ourselves to be able to pull all that up with your arms?

That’s ‘effing hard!  Especially if you’re pulling with YOUR ARMS. That’s where we go wrong…

Pull ups are a FULL body exercise (that means all the muscles from 360 degrees from the bottom of your feet to your brain). Get those guys  to help your arms out and you’re golden!

Here’s a trick I’ve been practicing (thanks to Coach Karen Smith) to get these other big muscles to wake up and help my arms out.

Before I was just wrecking my elbows and jacking up my shoulders!

THE Weighted  Flexed Chin Up hold

First- DO know that a pull up is a moving plank (hello full body!

Turn this guy vertical – and wha-lah!

 

 

Second – add weight onto this form – to build strength!

If you cannot keep your chin above the bar- at least 1 inch. Stay with body weight and work up to 45 sec hold in this simple full flexed plank form.

Third Step – once you nail that!  Throw yourself a party and step it up with :

1 Full non weighted  PULL UP – plams face out then immediately strap on a 12-20 kg kettlebell and do this:

Hold above the bar with a kettlebell strapped to you – hanging by your hips – directly below your core. See Vid below. Hold for max time.

Check out full protocol below VID

Please notice I am fully flexed from my toes, calves, quads, booty, trunk, back , neck, throat, eyes & breath!  That’s what ya gotta do here.

1. Get a raised surface that places your chin a good inch above the bar – you are starting and holding at the top!

anything IS everything – if you can’t hold for 3 secs- get really good at 2 sec with great form and practice AS often as possible! daily is great:)

Once you get to at least 45 secs –

2. Do max great OVERHAND grip pullups OR 1 pullup hang to :45 secs then

3.  Belt on a kettlebell – (start at 10kg) this one is 20 kg. Get in a full body flexed plank position (see image below and mentally turn him vertical). Hold at the top and breathe!

Do 1  weighted pull up – For MAX time

4.  Then take about 2-4 mins of rest ( I like to dance or write client programs in this time)

REPEAT till 4 sets.

Again – that’s 1 full overhand pullup, then reverse grip flexed hold for max time with a hvy bell, then dance party or write awesome notes (no PHONE.. except music- this is YOUR time)

Do this routine once a week (if using a bell.. if working on bodyweight – practice 3-4 times a week flexed BW hang) .

Here’s my unweighted overhand pullup (step 1 in the series) – in case you need that:)

 

 

 

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STOP LOOPING. 1 trick to finally dump that bad habit

You know how you have that ONE thing you really want to get done, but you just can’t seem to just do the work you know you need to do?

Congrats, you’re human! We all do what we want rather than what we should. Especially when that thing on our goal/to do list is out of our comfort zone!

I have the same struggle with a professional goal of mine right now, and I’m thrilled to say I’m finally breaking my super sticky bad habits that were totally holding me back from what I reeeaaallly want.

It’s all thanks to a super fast and easy tool  UNWIND APP, from Psychiatrist & Neuroscientist Jud Brewer. 

He teaches people super simple ways to break their bad habits- Here’s his TED TALK. This is totally worth your time, trust me

Check out his skill I’ve been practicing at least 3 times a day and IS totally working:)

 

I have been struggling with avoiding a large work project and have gotten really good at distracting myself (sound familiar?)

Anyhow – I thought why not and clicked on this APP – UNWIND . There is a free trial, you should definitely check into – UNWIND APP click HERE

Here’s MY fav trick I learned in the first lesson-  THE feedback loop.  This is something we all do (if you’re a human being)

Check out my example below (this is off my office whiteboard)

Think of any bad habit you have. (getting to bed too late, oversnacking, running late, smoking, drinking … you get it). These are all forms of numbing ourselves from something we don’t wanna experience. These numbing can lead to worse habit IF we keep doing them.

 

 

Check out Dr.Jud on Insta.

Here he shares his image of the Habit loop. How we keep looping and how to break it by simply- laying your out, LOOKING AT IT and seeing how to practice a better way.

I’m working on this daily (see MINE below)

 

 

 

 

All ya gotta do is look at what you’re doing and CHANGE it.

This takes PRACTICE, but mapping this out. Literally FACING what I’ve been doing and finding a super simple way to change my habit has been HUGE! I am feeling way less stressed and overwhelmed and am gaining some serious traction towards my goal!

STEP 1: – write out this template ( image to left)

then plug in YOUR STUFF, here’s mine!(time to own up)

 

 

 

 

This is my BAD habit loop (image to the left)

I have totally formed a “Feedback LOOP”

When faced with my challenge – I turn to a distraction (social media, or online research)  Umm. I spent an hour learning about Lion’s Mane mushrooms the other day, rather than put together a super impactful tutorial for my students

This has become a big deal AS I have great services I know will greatly help other people, but I just haven’t been getting the work done to bring them to people online!

so this is my new habit loop, I’ve been practicing daily

 

 

And it’s working!

When I feel overwhelmed. I

1. STOP

2. Step away from my computer and phone

3. breathe

4. Name it to tame it – SAY what I am feeling

5. Get fresh air  (step away from my workspace) for a minute and let myself FEEL that feeling for 2 mins.

Then I say how I wanna feel (my twist) – ex: “calm, decisive, grateful”

 

This has helped me move on – I’m creating some super cool online video workshops to teach people how to feed themselves better daily. Watch out for that!

I can’t wait for this all to happen. I just gotta keep practicing my new GOOD habit feedback loop!

No GO, Draw out your own Feedback Loop and  get  UNstuck 🙂

Posted on   |  Awesome Foods

MCT Oil

MCT OIL (Medium Chain Trigylceride)

This is an everyday staple in my life. In fact I’m hving some right now (in my coffee as I type this!)

I  roll through my days with 3 tbsp MCT oil

  • First ( at 4 AM ) I put 2 tbsp in my morning coffee (with espresso and ghee/when I make Bulletproof) CLICK HERE for detailed guide and vid
  • With Lunch/ first meal – I drizzle a couple tsp over salad greens or already cooked veg with meat (tuna, beef, turkey or eggs)
  • 2 PM – I enjoy another TBSP from this super awesome packet, from TIN STAR FOODS

Thanks to TIN STAR FOODS. I get a pre-workout boost + back to work focus. I keep these babes in my laptop bag, purse, duffle and glovebox (safe up to 70 degree). I pretty much don’t leave home without 2 of these daily.

Now if MCT is new to you – No sweat!  I gotcha covered. 

Here’s what to know, how to use it, why and how!

 

 

Medium Chain Triglycerides is a type of healthy fat found in coconut oil. It is pressed out of coconut oil ( PLAIN coconut oil is white and pasty)

MCT oil is the best oils pressed out of the creamy white coconut paste. 

MCT is clear liquid found in dark bottles, kept refrigerated.My favorite brands are

ONNIT, TIN STAR &  Bulletproof    CLICK ON EACH To see

 

 

 

MCT oil is basically a short chain fatty acid (4-12 carbons) that has tons of health benefits. Before I give you the amazing reasons why you should totally be enjoying MCT OIL daily – here’s some super important facts to know before you go purchase and consume.

1. MCT oil is also found in palm kernel oil – do not use palm kernel oil MCT– it’s harvesting is highly destructive on the environment

2. MCT OIL should never be used in cooking – do not use in heats over 110 degree farenheit

3. DO totally cook with Organic Virgin Coconut Oil – also a shorter chain fatty acid (you should only be cooking with SOLID fats– so coconut oil and grassfed butter/ghee are top options)

4. Use MCT oil in these forms – 3-4 tbsp/day ( 1 tbsp is about 15 g fat)

plain, tea, coffee, smoothies, salad dressings, drizzled over already cooked veg, mixed in with goat or sheep yogurt.

5. DO NOT freak out about the fat content. Your body loves and needs this type of fat.

HERE’s why your body loves, needs and excels with Coconut MCT

It promotes weight loss, improves digestion, enhances strength,  improves brain health, reduces neurological disorders like MS, dementia, alzheimers & mood disorders.

Here’s the detailed bene’s on WHY MCT makes us more awesome daily

  1. IMPROVES HEART HEALTH – Consuming it improves your good (HDL) cholesterol levels, while lowering BAD cholesterol (LDL)
  2. ENERGY BOOST – gives you an all natural boost of healthy energy, thanks to it’s Medium Chain fatty Acids. When consumed, the MCFA’s are immediately digested and converted by your liver into energy you can use immediately
  3. WEIGHT LOSS – Aside from an energy boost, Coconut Oil stimulates your metabolism to encourage shedding body fat – thus helping you KEEP a healthy weight profile
  4. ANTI Microbial – It’s compounds can help keep your internal organs free from microbes.
  5. ORAL HEALTH – “Pulling” works! This is where you rinse your mouth with coconut oil. It’s antimicrobial properties help pull out the bacteria and viruses that live in your mouth along with food debris in your teeth.
  6. ANTI INFLAMMATORY – Does not trigger cytokines (response cells to cellular damage)
  7. BRAIN ENHANCING – increases neurogenesis (formation of new brain cells and protection of synapses)

 

I also use XCT oil (1 put 1 tsp in my am bulletproof now)

Brain Octane and XCT oil is even higher performing MCT’s – they are for people used to MCT oil- the next level. So if you have not been consuming up to 3 tbsp of MCT oil daily- for at least a month, hold off on XCT oil – it accelerate your brain and gut too much.. trust me!

CLICK HERE for more info on Higher distilled MCT’s.  Thank YOU, Dave Asprey / AKA Bulletproof