Burn Brighter Coaching | Strength & Nutrition for Women
Fitness and Nutrition Coaching for women over 35
Siete! I’m in love with this Brand
Their products, the family and the story/ mission they are living!
CLICK HERE to get their goods – ALSO at Whole Foods/ PCC/ AMAZON! Enjoy with my CHILI recipe:) CLICK HERE
Everything (recipe and products) are grain free, dairy free, gluten free. Just tons of awesomeness for you and your loved ones 🙂
Okay – so Really this is 3 moves on how to do a better push up- But if you do a push up THIS way, you are literally working EVERY freaking muscle in your body, especially your core!
Watch my video and try this out
1. Back pressure crunch heel slide outs 3/3 alt and slow
2. One Arm One Leg Plank – Modify to both legs down at first. 15 sec hold each
3. One Arm Push up from the ground up. – other arm out wide- 3 finger assist
If you cannot do this- Modify for 2 hands – bottom up
It’s totally true. This simple mantra from Marie Forleo got me through 2 VERY dark years of depression, 3 moves & a divorce
LISTEN to her super simple, game changing approach on BULLETPROOF RADIO.
Go ahead and read on to learn exactly how this lady kinda saved my life…
Four years ago I was in the aftermath of sending my nephew back to his mom after 2 years being an aunt-mom/ nephew-son
I was bitter and lost in a bad marriage. I felt pretty alone, life sucked.
I really needed something to help me keep my head up- Her B-School program came into my life and gave me the inspiration I needed.
She got me realize that I have gifts to share. I know how to feel better everyday, no matter what. I know how to take crazy shitty days, know what to eat and how to move, so I can feel better.. this gets me to keep doing the things to get through each day
I know how to find strength & ease daily.
To feel stronger and take on ANY day with way more ease… That means EVERYTHING
That’s why I love coaching! I show other stressed out busy people how feeding themselves better and moving your body makes them DO better on EVERY level.
She got me to keep believing in this. “Everything is Figureoutable” got me to leave a life that was totally dragging me down. I finally learned to truly love, open my heart, rise up stronger than ever before… I’m keeping to my purpose, while having tons of fun.
Thanks to Marie, I can keep my head up, eyes forward and heart full
ENJOY!
It’s Fall! Perfect time to get set up with
Two simple moves back to back for 5-10 mins! VIDEO with Details at link above
Totally delicious, comforting AND free of corn and dairy! 
Podcast to change your life! This episode dropped some serious truth bombs that have got me doing way better daily
Shelly Lefkoe ON Broken Brain Podcast: https://burnbrightercoaching.com/stoplimitingpodcast/
This is your Quick Workout that TOTALLY gets it done – In 10 mins you’ll be sweating, smiling and back to life feeling waaay better:)
This is simply 2 moves back to back
1. A Hinge Variation– Bodyweight reaches OR Ball Slams OR Kettlebell swings
2. A Plank Variation – Plank shoulder taps OR Push Down to child’s pose OR Push UP
Do this: Choose 1 Hinge and 1 Plank Variation
Do 5-10 of the hinge and 1 of the plank BACK TO BACK.
** Go for time . Got 7 mins – great! set a timer and try this
OR
YOu get it:) ENJOY!
This is by far my MOST game changing podcast episode I’ve ever listened to. If you’re into doing better in daily life and if you’re a human being ..you need to hear this episode.
This BROKEN BRAIN podcast episode is with Shelly Lefkoe of the Lefkoe Institute. The Lefkoe Institute gets humans to finally stop screwing themselves over.
Shelly calls it – “Breaking through Limiting Beliefs”
All I know is I’ve been practicing their steps and I’m screwing myself over way less. I’m moving forward in life on a lot of levels and daily life is Waaay easier lately- on every level.
THIS podcast episode literally stopped me in my tracks. I pulled over the first time I heard it – And I’ve listened to it 3 times now.
I’ve been practicing the tips Shelly gave and it really is keeping me from Limiting Myself daily
THIS EPISODE will get you to see how you’ve been liming yourself + Hand you tools to finally free yourself, immediately!
Basically they make it easy to change your hard to change behaviors. You know the daily stuff that is totally making you screw yourself over 🙂 Their goal is to help each human feel free. Freedom that comes when we STOP our limiting beliefs.
Shelly Lefkoe – is on a mission (with the LEFKOE INSTITUTE) to guide people to their own freedom.
CLICK HERE to LISTEN to on the BROKEN BRAIN Podcast with host, Duro Purohit
Here’s a quick summary to entice you:
We screw ourselves up in life when we assign meaning to situations and when we stay in old beliefs. Sally explains, in a super simple way how our beliefs and the meaning we put on things can totally keep us stuck and suffering in life .
1. WE assign Meaning –
Humans are meaning making machines, it’s what we innately do. It’s also something we do that fucks a lot of stuff up. Once we assign meaning – we have changed a simple situation into something bigger than it is- AND often much worse than it actually is. We assign drama to something
That is because our individual meaning come from our own BELIEFS
2. Beliefs ARE NOT TRUTHS! – Shelly explains
The meaning we put on situations ALL comes from our own beliefs. Beliefs are simply something we (each) SAW in our early years ( most often from our caregivers) that was formed into a belief… something we sincerely hold to be true.
No parent is perfect and mine definitely showed me some weird stuff that I formed into some super LIMITING beliefs.
These 2 simple tips from Lefkoe –
1. DISSOLVE meaning you assign to situations
2. RELEASE old beliefs.
Use the recipe below to make CHILI or put on top of SIETE chips to make healthy NACHOS:)
Free of corn, wheat, cow dairy. Chock full of comfort and deliciousness! ENJOY While you listen to this Super Awesome Podcast episode on Broken Brain (Dr. Mark Hyman) This is on mental health with Sally Lefkoe. She breaks down why all humans have beliefs that hold us back and exactly what to do to get rid of the ones keeping us from being better humans:)
Also – get more great brand tips for easy to make quick dinner – click HERE
For 4 people
+ 5 tbsp Taco seasoning (from Danielle Walker Against All Grain’s)
OR keep it super simple and use this great seasoning packet from SIETE
In a large saucepan/pot
saute the onion for about 4 mins with ghee, add the beef – until just lightly browned/cooked. Add the tomato puree, and water and spices – bring to a boil, stir well and let simmer for 15-20 mins.
(perfect to reheat/ keep warm in a crock pot!)
Serve with
Cheese – I use Trader Joe’s goat cheese – it shreds great!
+ Guac, salsa, lightly sauteed bell pepper, olives,jalapeno .. YOU PICK!
For Chips or wrap.. Go with
SIETE! – Grain Free and Bre approved in every way
I top the chips with meat, cheese, diced onion, olives and jalapeno then bake at 375 for 10mins. serve with guac & salsa. For sour cream, use FORAGER brand – dairy free, plant based and delicious!
To make tacos use SIETE cassava tortillas, you can quickly warm them in a saucepan on med heat for about 30 secs per side. OR for crispy put a bit of ghee or grass fed butter on one side and pan fry for 1 min/side, -I put one in the toaster oven – until just crispy, like a tostada! top with chili mix , shredded goat cheese and avo for easy dinner. I would put a side salad with this of radishes, cucumber and Primal Kitchen Cilantro Lime dressing CLICK to view/order off amazon:)
ENJOY!
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 )
I bring 23 years of personal training and nutrition experience
+ 44 years as a real human who’s been handed some hefty life lessons;
Feeling overwhelmed, scared, broke & depressed led me to look for resources that could keep my head up and eyes forward.
I found that when I got out of my head and into my body, my day felt easier and I felt stronger.
Thanks to my struggles I discovered
My coaching is customized to fit your goals & life demands.
I work meet you exactly where you are at now! This means your current daily struggles, lifestyle AND schedule.
With one on one, or semi private coaching sessions. We develop a crystal clear strategic plan tailored to your exact needs and obstacles. I make sure you stay on track to your goals with daily action steps and accountability.
All you have to do is keep showing up. I plan the work. You work the plan!
My Rates (for both nutrition coaching and personal training)
Email or Text to set up a 25 minute Free Discovery Call
206-310-9079
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!
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
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
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:)
