Posted on March 28, 2020 | Stress Less

April Newsletter 2020

“We don’t have to be scary in a scary time” Brene Brown

This April’s newsletter is a Covid care package. We are all in this together and I need you to take really good care of yourself, just like you need me to.

For best results do all 4 every day CLICK HERE to learn why these are SURE to work for you.

1. Get in control – Right now so much is out of our control. Science proves this is very bad for our health. Click to learn how to get in control daily and why you must.

2. LISTEN to the best stuff – Decreasing screen time will lower stress in your body. Find inspiration with this Podcast from Tony Robbins. It literally saved me. Click Here to learn how & listen.

ALSO Check out my “Covid-19″ playlist (under my name:Breanne Curran) on Spotify. No drama, not too happy, not too chill- just right for these times.

3. MOVE daily – Learn why you must to stay healthy + what happens when you don’t. Tap into my resources here.

Fireside Flow Every Friday 4:30-5 PM Click Here to join in for FREE! + Online training/ classes

4. Feed Yourself Better Immune Booster Comfort Recipe “Cheesy” Broccoli Soup Recipe + guide on what to eat to give you every fighting chance.

Now go! click, read, listen, move, cook. And repeat.

We are in this together.

Posted on March 25, 2020 | Strong Moves

Now is the most important time to stay healthy, sane and calm. For that we gotta stay strong, keep moving & get out of our heads. I’ve got you covered! Zoom Virtual Sessions are in full swing Click Here for classes & details + CLICK here for your complet e gear guide for at home workouts.

Even if you have no fitness equipment at home, I’ve got workouts for you! If you are new to bells & need some intro work.. I’ve got 101 classes.

You need to stay strong. Working your muscles boosts your immune system. Your body will absorb more nutrients & you’ll sleep better. #strongertogether #weareconnected

Posted on March 20, 2020 | Strong Moves

Best Home Fitness Set Up Guide

To have the best experience you need the right tools. I’ve listed all you need to stay in shape with limited space.

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

CLICK here for that video + a guide with buy links to three different stands for your devices. I gotcha covered no matter what you’re using!

For fitness gear. Scroll down for all the goods:)

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

#2 Tool: Perform Better Superband – 1/2 inch
Superbands! Order 3-4 of these. They work well and you will wear through them. Great for Travel workouts!

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

#4 Tool: Two Cork Yoga Blocks

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

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

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

CLICK HERE for foam block order link

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

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

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

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

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

= NO!

Do not order non round/ adjustable bells

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

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

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

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

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

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

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

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

RKC, Rep Kettlebells & Yes4all.

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

Posted on February 25, 2020 | Strong Moves

Primal Movement. Flow like animals to look and feel amazing in less time

I’ve always been a fan of strong bodies that move gracefully and quickly.

Hurdlers make me tear up anytime I watch an event. They hurl their bodies with such ease and have immense strength. This is because they move like animals.

This is how humans should move. But in modern life, we rarely do.

When we do.. leap, crawl, roll, flip.. grunt! We do better on every level. We lose body fat, see muscle definition, become more calm.. we feel happy and strong.

That’s because these particular moves get us in the moment. Out of our brains into our body, like the animals we truly are!

Thanks to the coaching system called GROUND FORCE METHOD

Created by my mentor ANDREA U-Shi Chang & Peter Lakatos

I know how to move this way and teach others to do the same. This stuff is metabolic, fun, quick & high strength!

Scroll down for my 3 minute Primal Workout Video ( 3 mins on my back deck as a mid day computer break)

Below this video find the step by step moves & info on how you can get more of this!

Three hip rocks
Step to kneel lunge + arm rotation 1/1 Alt x 3
Roof to step to squat
Three goblet squat to reach
Step to plank
Renegade row 1/1 alt

Repeat 3-6 three more times for a full body 3 min workout!

Keep repeating 1-6 for 6-20 mins for a longer workout:)

My students use Primal Moves in EVERY session/ class they have with me. CLICK HERE for my schedule and info

CLICK HERE for more info on Ground Force Method. The system & certification that brings these moves to us all!

Posted on February 25, 2020 | Awesome Foods

Why Mushrooms totally work!

Mushrooms are a hot topic right now in the fitness and nutrition world. Mostly due to this guy, Paul Staments (above photo), he’s the leading expert on mushrooms. Recently he’s been proving how they can save our minds, the planet & even the bees! Check out his TED talk HERE

I’m into them because Cordyceps, Reishi & Lion’s Mane have seriously upped my game.. on a daily basis.

Before you learn why. You have to check out this trailer to Stament’s film, Fantastic Fungi. I saw this in December and was blown away!

Anyone who wants a better body, brain or the planet should see this film. Fantasitic Fungi DAY! 3/26/20

CLICK HERE for locations & showtimes

After you watch the trailer, scroll DOWN for what I take daily and why.

Now, anyone can access their most potent powers, thanks to Paul’s company Fungi Perfecti (Olympia, WA)

For the past 5 months I’ve been taking two of his Host Defense products. I dug deep and did a bunch of research on the two I thought would most benefit me. After reading Paul’s Book Mycelium Running + digging into a few podcasts and lengthy nutrition journal articles, I settled on

Lion’s Mane extract- every AM (stays on my bathroom counter)

This mushroom looks like a Lion’s Mane! I love it because it helps us grow new and better brain cells (BDNF) it also

improves mental focus
reduces anxiety
calms the nervous system
Improves sleep, specifically REM
repairs nerve cells
boosts fat metabolism, lowers blood sugar & is a pro-biotic!

This magical fungi works so well because it targets our hippocampus (frontal cortex of the brain) this is our emotional response center.

I also take Cordyceps (stays in my glovebox)- for afternoon boost 3-4 days a week.

This mushroom grows of caterpillar bodies. Seriously!!

I take this on my highly active days (3-4 a week) I don’t take it on days I sit a lot. You will have energy quickly and want to move! This has helped me knock out my afternoon triple Americano. This is because cordyceps

Increase ATP (energy production in your cells) due to it’s CDP compound. It basically allows oxygen into your cells at a higher rate, this helps you produce more energy- quickly!

Protects cells against pathogens- anti cancer, higher immune system, better neurological health has a slow release- it reduces fatigue and keeps my energy clean and steady.

And yes I cook with mushrooms often! I love oyster mushrooms cooked in a little grassfed ghee and served with beautiful swiss chard.

Now – go see Fantastic Fungi on March 26th!

Here’s a quick rundown on nutrition bene’s to mushrooms!

chock full of nutrients (vitamins B, C, D, niacin, fiber, calcium& potassium)
pro-biotic
calm your nervous system
helps you burn body fat
ward off scary diseases
boost your energy & keep you focused

Posted on February 24, 2020 | Strong Moves

March2020news

So here’s why I love mushrooms & primal moves!

One day, a couple weeks ago, it became super obvious to me that I should never go a day without either.

My boyfriend Chris & I had just returned from a super relaxing trip to Loreto, Mexico

Back just one day, I noticed myself getting easily overwhelmed and struggling to keep up with my day.

I dug out my lions mane extract & cordyceps pills, I squeezed in a 6 min primal flow.

BAM! I was amazed at how quickly I felt better. I had more focus, energy and the rest of the day went way easier.

Scroll down to learn WHY each works so well and WHAT you can do right now.

CLICK HERE for the Mushroom supplements I take daily and why.

+ Learn why you should definitely know about Paul Staments.

Check out Fantastic Fungi and Mark your calendars for March 26th!

CLIC K HERE to learn exactly what “Primal Flow” is how you can easily tap into this every day.

I made a 3 min workout video for you!

(CLICK HERE to see me doing primal moves on my back patio)

Want more great stuff?

CLICK to see how you can work with me + score a 15 min complimentary phone call

Posted on January 30, 2020 | Strong Moves

Squat! Why you gotta get your butt down daily & how

An awesome student sent this article to me last week from Quartz by Rosie Spinks,

I smiled so big once I read it. She gets why this is so important.

She came to me with weight loss goals, but from our first lesson together..

I assigned her this drill (video below). Little did she know then how much it would help her reach her goals. She’s been practicing daily for the past year. ..

She’s lost 26 lbs, 6% Body Fat and 12.5 inches. Umm, yeah – she met her goals and made new ones! Squatting built her the stronger core and, safer back and knees – so she could do everything else way better and easier:)

Follow the vid below- find your height – that allows your butt lower than your knees, and your spine straight + feet flat on the floor.

Sit like this more often (cushions/yoga blocks on the floor)

throughout your day. And go ahead and add 3 rounds of 10 squats in this form to any workout:)

this will helps you build a stronger back and knees. Once you got that going, you can do just about anything with way more power and stay safe.

CLICK HERE to Check out the article in Quartz by Rosie Spinks, for all the science on why you should squat-

Posted on January 29, 2020 | Awesome Foods

Eat Chocolate AND know this first.

Q: Chocolate is good for you? A: Over 80% Cacao chocolate is good for you. Read that again… Cacao, not Cocoa.

CACAO is the amazing bean itself found in the earth’s most nutrient dense areas (Amazon, Peru…) The beans ground down- still Cacao. Once we treat it and add sugar to it, it becomes Cocoa!

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

Below is a list of the best stuff for you to use:) Scroll below the products to see “Cacao’s 4 Top Jaw Dropping Benefits”

CLICK HERE for my 3 top recipes

Below are great options that you can easily find in stores (Try Whole Foods, Amazon and Co-ops)

#1 Honey Mama CLICK HERE I love this because the sweetener is RAW HONEY.

#2 fav = TAZA Wicked Dark, 95 % dark You will not be able to find any chocolate bar without ANY sweetener in it, if you do- you will most likely hate the taste.. hence the sweeteners.

#3 = Raw, Organic Cacao Powder. Ingredients should only say: Cacao.

Cacao’s 4 Top Jaw Dropping Benefits

Phentlethylamine (PCA) = Class of chemicals that we produce in our bodies when we fall in love! These class of chemicals are found in abundance in raw cacao. It increases blood flow, focus and alertness
Anandamide = The BLISS CHEMICAL. CLICK HERE for the down and dirty on this amazing fact

Cacao is the ONLY Non Cannabis plant that contains Anandanide. This is a cannabonoid endorphin found in the human body after we exercise (this includes sex) This is why we feel relaxed + a little high after exercise and sex. Cacao also delivers this to us. AMAZEBALLS! Anandamine, is a “trigger mechanism for endorphin release.” Psychology Today

3. Theobromine = A close chemical relative to caffeine. Cacao actually has very little caffeine. It has more theobromine! Unlike caffeine, this is not a nervous system stimulant = good! Theobromine dilates the cardiovascular system, making the heart’s job easier.

4. Tryptophan = nutrient that creates serotonin production. We all want more serotonin. This is the neurotransmitter that reduces anxiety. It helps humans instantly feel calm, handle stress better & sleep better. It is similar in structure to melatonin and DMT.

More of cacao’s nutrients:

Packed with protein, fiber and antioxidants
A great source of iron and magnesium, which makes it amazing for high performing bodies with elevated strength and cardio needs..
Magnesium=helps keep us calm! The high magnesium content helps us relax so nutrients flow through the body more easily and can be put to use more readily.
Cacao also contains Tryptophan, a powerful nutrient that is key to making serotonin,
Serotonin and endorphins are the feel good chemicals in our bodies that also help reduce anxiety.

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

Choc bar – like Taza = 3x a week max @ 1 thumb size. Twice a week for weight loss OR

Hot Choc – 2 x a week – 12 ounces max (recipe makes 2). Once a week if your goal is weight loss

OR Honey mama – 1/3 a package twice a week. once a week if your goal is weight loss

Posted on December 30, 2019 | Strong Moves

2020 new DO anywhere workout!

Follow details on this board!

ALSO.. stay tuned, Feb 1 I’m dropping awesome stuff to you!

Weekly video workouts + downloadable PDF workout guides AND simple healthy recipes

April Newsletter 2020

COVID 19 Workout Tools

Best Home Fitness Set Up Guide

= NO!

Primal Movement. Flow like animals to look and feel amazing in less time

Why Mushrooms totally work!

Squat! Why you gotta get your butt down daily & how

2020 new DO anywhere workout!

Sign up for the monthly newsletter!

= NO!

Squats & Chocolate

Cacao’s 4 Top Jaw Dropping Benefits

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

Sign up for the monthly newsletter!