Posted on September 26, 2019 | Uncategorized

Quickie Workout that totally gets it all done!

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

8 Ball slams to 1 plank hold with slow shoulder tap

6 Kettlebell swings to 1 Push up

YOu get it:) ENJOY!

Posted on September 18, 2019 | Podcasts

PODCAST on HOW To Stop Screwing Yourself Over

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.

LISTEN HERE

Posted on September 18, 2019 | Awesome Foods

Healthy Nachos!

Bre’s Nachos.

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

Super delicious meat/CHILI recipe with 9 spices

For 4 people

3 lbs of ground beef, grassfed
3/4 cup diced yellow onion
3/4 cup water
2 cups tomato puree

+ 5 tbsp Taco seasoning (from Danielle Walker Against All Grain’s)

OR keep it super simple and use this great seasoning packet from SIETE

3.5 tbsp chili powder
1.5 tbsp himalayan pink sea salt
1.5 tbsp ground cumin
1 tbsp ground dried oregano
2 tsp onion powder
2 tsp ground coriander
2 tsp paprika
1-3 tsp cayenne
1/4 tsp cracked black pepper

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

This brand is amazeballs-

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!

Posted on September 11, 2019 | 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 September 11, 2019 | Strong Moves

Work with me

I bring 23 years of personal training and nutrition experience

ACE Certified Trainer (2000-2007)
NSCA Certified Personal trainer (NSCA) 2007-present
Certified Holistic Health Coach (IAHC, IIN-CHHC) 2012-present
Nutrition Specialist (AASDN- NS) 2014-present
StrongFirst Certified Kettle Bell Instructor (SFG1) 2020-present
Ground Force Movement Certified Instructor (Primal Movement/Animal Flow) 2019-present
DVRT Sandbag Certified Trainer (2015-present)
Yoga For Athletes certified coach (2014-present)

+ 44 years as a real human who’s been handed some hefty life lessons;

Parenting a child (not mine) full time from 9-11 years old
Overcoming auto immune and nervous system disorders
Divorce
Navigating generational trauma & mentally ill family members.
Losing loved ones to Chronic Fatigue Syndrome and Schizophrenia

Change your story change your life. It’s not about what happened to us. It’s about what we do with it.

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

How to fit in a workout on super busy days (no equipment needed, do anywhere + super quick)
How to quickly find healthy foods anywhere that taste great
How to instantly lower stress to with super simple breath practices
How to lower adrenaline and cortisol to decrease risk of disease and enable fat loss

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)

One Hour $150
Forty Five Minutes $125
Half Hour $75
Two People for One Hour $190
Two People for Half Hour $100
Two People for forty five minutes $160

Email or Text to set up a 25 minute Free Discovery Call

brebrighter@gmail.com

206-310-9079

Posted on August 30, 2019 | Uncategorized

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:)

Posted on August 26, 2019 | Uncategorized

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:)

Posted on August 22, 2019 | Stress Less

Dr. Jud Brewer. Doc with THE tool to nail your goals

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.

Great news is there’s an APP that gets us to finally stick with doing the work we MUST do to get what we really want.

UNWIND APP, from Psychiatrist & Neuroscientist Jud Brewer. SCROLL DOWN for link to free 28 day trial.

So you can get a feel for what Dr. Jud is all about Here’s his TED TALK on making changes that stick

UNWIND APP click HERE for FREE TRIAL

Here’s a sneak peak of the work he gives in the first module

The Feedback Loop. I detailed the steps below for you (this is a game changer for me!)

STEP 1: – write out this template

then plug in YOUR STUFF (mine is above)

This is your new habit loop!

What you will do to stop falling into old habits that are holding you back.

Here’s mine (below)

I’ve been practicing this daily & 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 more productive and created some online videos that 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 🙂

Happy New Year, 2020!!

Posted on August 20, 2019 | 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 One tsp over salad greens or already cooked veg with meat (tuna, beef, turkey or eggs)
2 PM – I enjoy another TBSP ( in a double espresso) 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 – see image of jar below)

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

MCT is clear liquid found in dark bottles, My favorite brands are #1 Bulletproof, #2 ONNIT #3 Sports research , & #4 (individaul packets) = TIN STAR CLICK ON EACH To find on Amazon

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 250 degree Farenheit

CLICK HERE for info on Butter/ghee

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. Dietary Fat does not equal body fat. That has sadly become a huge misunderstanding and is ruining a lot of people. Your brain, joints, heart and muscles need 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

IMPROVES HEART HEALTH – Consuming it improves your good (HDL) cholesterol levels, while lowering BAD cholesterol (LDL)
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
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
ANTI Microbial – It’s compounds can help keep your internal organs free from microbes.
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.
ANTI INFLAMMATORY – Does not trigger cytokines (response cells to cellular damage)
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

I hope this all helps you easily make better choices

Love, Bre