Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

Posted on   |  Strong Moves

Bottoms Up Push Up

Push ups are hard. At least ones that actually get results are. If you can crank out 5-10 full push ups and you don’t feel them in your butt, quads and abs… you’re could be doing way better. Watch the video and follow my simple steps below

Twice a week do:  3-5 sets , 3 high quality reps each. Follow the steps below

Make it easy/ no work on the down.. you are only working on the UP here. Steps to Bottoms up Push Ups:

  1.  Keep your armpits tight: Elbows in to keep your shoulders safe + fires your deep ab & low back muscles more.
  2. Keep your butt tight: Push through your heels and cramp your glutes!  Not only to build a better butt, but also fires your abs more
  3. Ribs to hips – Keeps your core muscles connected through the movement. 

Posted on   |  Awesome Foods

Quickest Healthy Lunch

This is your best go to lunch option on busy days. Watch and then set aside 10 mins to set up 2 lunches at a time. Perfect trick to make sure you get the best lunch on busy days!

Heads up for my full she bang video package that releases to you on Nov 18th, 2022.  You get a perfect set up from breakfast to dinner of what to eat on those super hectic days.  Complete with downloadable step by step guide and links to products that work best. Like and subscribe to get the news on that video package when it drops.

Check out the best breakfast for busy people ⬇️

https://burnbrightercoaching.com/best-green-smoothie/

Posted on   |  Stress Less

Sanity Saver Videos

I made 3 videos to keep you feeling better at any point in your day. 2 minutes at work, 5-10 mins at home and 20 secs to not flip your lid anywhere:) These are your Sanity Savers! CLICK HERE

All 3 videos get you to instantly calm down + stay strong and healthy. No tricks or gimmicks.

Click HERE to get YOUR Sanity Saver Videos for $14.96 

Here’s a bit more info on what you’ll find in these videos

“Hit Reset” Video is for work- This shows people how to get their get their shit together in less than 5 minutes. One breath drill and 3 simple moves does just that. Totally doable in any cramped space, standing, wearing any type of clothes and shoes.

“Settle” Video is for home– A quick rinse for the mind and body. Dump stress from work, de-stimulate and re-energize. Perfect right after work or just before heading to work. Doable in 3 mins – but 10 mins get you a sweaty workout.

“Breath” is for anywhere – In less than one minute you can calm your nerves. Come back quickly with more focus and clarity on what to do next in your day.

This step by step video walks you through three different breath practices backed by science. The downloadable guide details the hard science behind each of the three breath practices.

Your ticket to sanity every day is right here for you. CLICK  HERE.

Posted on   |  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   |  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   |  Awesome Foods

Cacao! 4 reasons why + 1 trick to get the best results

Here’s why high quality cacao (unprocessed and unroasted chocolate) is amazing for you:

1. It keeps your immune system high and inflammation low-  This is due to the fact that cacao is packed with protein, fiber and antioxidants, low in sugar, sodium and cholesterol.

2. It helps keep your body lean and enhances cardio health-  Thanks to  high amounts of  iron and magnesium.

3. It helps you sleep better and burn body fat– The high magnesium content helps your body and brain relax. This gets your stress hormone (Cortisol) to drop. Once cortisol is down you can stop holding onto pesky body fat.

4. It keeps you calm and happy! Cacao is high in tryptophan, a powerful nutrient that is key to making serotonin, and Anandamine. These are “trigger mechanisms for endorphin release.” (Psychology Today 2018) Serotonin and endorphins are the feel good chemicals in our bodies that also help reduce anxiety.  CLICK HERE for info on chocolate and YOUR endocannabinoid system!

So what’s the big take away? Enjoy Cacao!  Just DO NOT add cow milk or sugar..

CLICK here for easy guide on healthiest store bought chocolate treats

Why cow milk is NO Bueno! Cow milk has Casein A1. This is a high inflammatory protein. If you are focusing on your immune health, you have allergies, are overweight or have poor cardio health – Casein type 1 is bad for you.  You can enjoy other dairy products like – goat, sheep, buffalo, almond, coconut, oat, hemp & rice (no soy)   CLICK here for Dr. Gundry’s tips and info with A1 casein

1. Don’t buy/ enjoy any with added sugar–  The only sweetener that should touch your cacao is raw honey or date powder. When COW milk and sugar are added you get bad results. You will lower your immune system, gain body fat, suck wind and fight muscle growth.  Simply check the ingredients!

(Even coconut sugar is a no no with cacao. Non nutritive sweeteners (basically any sugar) DE- grade the quality and benefits of cacao)

1 serving size = 1 tbsp powdered or the size of both of your thumbs put together. I stick to this rule and enjoy great cacao daily.

Here’s my favorite chocolate recipe. I eat 3-5 of these balls a week.

Perfect evening snack!

1.  Decadent  (easy/no bake) Spirulina/Cacao Fat Bombs    High in Magnesium, protein, Omega 3, B vitamins and anti-oxidants
*makes about 25 Fat Bombs

•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. Freeze and save up to 5 months

CLICK HERE for more of my Chocolate recipes

Posted on   |  Awesome Foods

Fat Bombs!

Been snacking on carby, sugary stuff?  Stop, please.

We are STILL in a pandemic and this stuff will quickly wreck you. Both your immune system and mental health will take a hit. Your body urgently needs healthy fats.

If you’re craving sweet, have something with healthy fat in it. Like a high quality choc bar (CLICK HERE for “TAZA wicked dark” my go to fav bar)  + Here for why less cow dairy & best choc facts. A quick fix is 1 tbsp of almond butter with maybe some coconut flakes (unsweetened)  Scroll down for my VIDEO with my absolute best sweet snack that quells stress cravings and helps you sleep better. Scroll down for easy recipes!

There’s a simple fix!  “Fat Bombs” If the name throws you off try out “Awesome Balls”  These are small balls made of

  • Healthy Fats– coconut oil, coconut flakes, avocado, ghee or grassfed butter   CLICK HERE for why coconut oil IS good for you (video + backed with hard science)
  • Healthy Proteins–  Cacao powder or nibs, Nut or seed butter(almond, cashew, macademia, sunflower), Spirulina, meats
  • Anti-Inflammatory spices/herbs– Turmeric, cinnamon, pink himalayan sea salt, nutmeg, black pepper, cardamom (you can go as far as mushroom powders, ashwaganda…)
  • Raw Honey +/or Dates– The only nutritive sweeteners that will not increase sugar cravings

Let’s keep this simple. Directly below is your most basic recipe. 10 servings  (2×2 inch single balls )

  • Cacao- 2 tbsp
  • Coconut oil – 4 tbsp
  • Raw Honey- 2 tbsp
  • Raw Nut/seed butter – (I use almond) 1 tbsp
  • Pink Himalayan sea salt – 2 tsp
  • unsweetened coconut flakes , small 1/4 cup

Simply combine all the ingredients in a bowl. With very clean hands – form into small balls. ** it does help to let the mix sit in the fridge for about 30 mins, less messy to form balls with more solid coconut oil. Enjoy 1 immediately!  Put the rest in your fridge for up to 3 weeks (freeze for up to 5 months)

CLICK HERE for my UPGRADED superball recipe.  Spirulina/Cacao Balls!

Posted on   |  Stress Less

May 2020 news

Get your best quarantine snack + free home workout videos here! My focus this May is to lower anxiety & stress while increasing strength & ease.  I put together some fun videos with easy tools to help with this.

I’m super excited to share them with you!

Fat Bombs!  Best Quarantine snack (also works for stress/boredom cravings) – Super simple recipes + why these work to burn fat, boost immune and mental health. Click HERE for my Spirulina/Cacao Balls

Home Workout Videos + Recipes! Step by step instructional videos with downloadable guides. Your most solid, simple set up to keep you eating better and moving daily.

Click HERE to get 2 weeks free of my Stay Brighter Program

Move well, Eat Better. . CLICK Here to see 3 ways I can best support you right now.

If you have any questions – shoot me a text!  206-310-9079. I’d love to connect with you.

Coach, Bre

NSCA CPT, CHHC, AASDN Nutrition Specialist, SFG Kettlebell Coach, FMS, GFM 1&2

Posted on   |  Uncategorized

2 tools to Goal set during Covid 19

This podcast episode from the Broken Brain podcast is hugely helpful right now. Not only to better stay on track daily, but also to reduce anxiety.

“When you don’t time block, we become reactionary.  Reactionary = Anxiety”  Host Dhru Purohit keeps it simple with a quick review on how to keep ourselves moving forward, yet stay totally realistic in these odd times.

https://shows.acast.com/broken-brain/episodes/2-big-ideas-on-goal-setting-during-quarantine

Even though I am pretty decent at scheduling my days- it can be real easy to get off track in these quarantine days. Our lives are less structured and a lot is out of our control. Dhru’s tips – got me to get back on track quickly, without stressing myself out. Give it a listen to practice the 2 Goal setting tips of

1. Time Blocking

If I opened up your calendar right now and see how you’ve allotted your time. Do you have little blocks of time for the things that are most important to you?

2. The One Thing Approach

What is the one thing you need to be focused on today. Is it that work project, time with family, getting in a workout today, making sure you have healthy foods set up at home?

This stuff is simple and it works! Take a walk with your earbuds and check out this episode:)

Posted on   |  Strong Moves

You must move your body daily. How and why

You are a human being. Everything is connected. You were born to move often.

Since Covid-19 has some are struggling with limited workout options (gyms closed, back ordered home gear) I am using my skills as a bodyweight coach to bring movement to everyone. Here’s 3 ways you how you can tap in now.

Below the videos are science backed reasons why you must move your body daily. 

1.  Stay Brighter-  Weekly video workouts + recipes.   Video HERE + details on how to get 2 weeks free Designed for you to do at home with limited space & resources! Pre Recorded and delivered to you once a week.

2. ZOOM small group workouts or personal training. I have many students who have no gear at all. Not a problem! I design workouts that work every muscle in your body, get your heart rate up and leave you feeling awesome.VIDEO Here with details on how to join in. 

3.  FIRESIDE FLOW  It’s FREE!   ZOOM video  Every Friday Through May 2020.  4:30-5 PM. Video sample HERE

This is for everyone. Think of it like an open house, you can interact or just take it in. I will only see you for the first few minutes, then I turn off your mic and camera – so everyone can see and hear me best to follow along.

  • Science on WHY you must move your body daily 

When you don’t get into your body, your head takes over. Say hello to overthinking, drama and stressful thoughts. These thoughts trigger stress hormones. Adrenaline and cortisol flood your endocrine system and cause a whole bunch or bad hormonal reactions.

Your blood pressure goes up, you breathe poorly, your gut gets tight and constipated. Basically your body starts working against you on every level, your immune system floods with cytokins and you are in serious trouble.

Even if you are cool as a cucumber and don’t have stressful thoughts – when you don’t move you greatly compromise your all your systems (respiratory, circulatory, muscular, skeletal, neurological, digestive and even reproductive).

You are a human being. Everything is connected. You were born to move often.

Stop wrecking yourself. If you don’t know what to do, ask me.. that’s why I’m here:)

Stronger Together, Bre