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Fitness and Nutrition Coaching for women over 35

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Posted on   |  Strong Moves

How “Letting Go” seriously upped my game on all levels

So you read the post on HOW TO LET GO.

If not, CLICK HERE to do so. I really think it’ll help you  (or someone you know)

For me – I had a big job to get done. I had to speak in front of a packed room of well to do Seattle-ites, to raise money for a struggling community.

This community is literally saving lives. So it was super important that I show up for them so they can continue to do so.

This Foundation is RYTHER

They help kids and families deal with some seriously shitty situations, so they can keep living and do better in the world.

Without Ryther, lots of kids and families dealing with addiction, mental illness and neglect would have nowhere to go.

This is HUGE. One that I know firsthand. My nephew was saved by Ryther, See video below.

CLICK HERE to come to next RYTHER fundraiser, SEPT 27th @ 11 AM, Seattle Downtown Sheraton I am a guest speaker that day.

After listening to my friend James  CLICK HERE for quick recap – I realized that I had to LET Go, So I could be there for Ryther.  It was about standing FOR them so they can keep using their powers for good.

Basically I was stuck in my own story. My story of having to care for my nephew when his own life was traumatized by my mentally ill sister.

I let myself stay steeped in this hard situation. I bitched about it, stayed sad about it and put a boatload of responsibilities on myself, more than was needed.

I was STUCK in a shitty story and I was holding onto pain.

I had to LET THAT SHIT GO!! Which meant stepping up to my greatest obstacle, MYSELF

Having to be there for Ryther – forced me to take on those 3 steps to let go

1. SHOW UP –  Step up to myself and admit that I made that situation tougher than it was. Truth is I could have let myself enjoy life more, I put that burden on myself and put myself in a victim mindset.

2. OWN UP –  Apologize to myself. Say I’m sorry for making things harder than they needed to be.

3. GET OFF THE DAMN BUS (CLICK HERE for that explanation) – This one helps me sooo much! Literally just STOP letting myself think the thoughts of anger, resentment and pain from that hard situation.. look at what is great RIGHT now and change my story by allowing myself to grab hold of what I can enjoy right now and live every day with more joy and make a new and better story

I’m pretty proud to say I did all that –

Admitted to my own Victim mindset, Literally apologized to myself AND am LIVING a better life, by catching myself when I move into that old story and promptly stopping myself and DOING something better.

Just like anything this takes daily effort and practice. NO matter if your goal is eating better, being more active, getting over a bad relationship – Simply DO THIS

  • SHOW UP- Look at the damn thing holding you back
  • OWN UP – say what you need to say
  • GET OFF THE DAMN BUS – Look forward, find a thought or action that gets you to literally step forward to something better.

At least it worked for me:)

If you’re interested in Supporting Ryther. Please CLICK HERE to join me at their next fundrasing event  Sept 27th 11 AM, Downtown Seattle 

Or go to www.ryther.org to learn more

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How exactly to “let go” so you can reach your goals.

You’ve probably had someone tell you at some point in your life:  “Just let it go” or “You gotta release that”

So how’s that gone for you?

I gotta say – “Letting go” is effing hard! Recently I wanted to punch some well meaning people in the face every time they told me, “ya gotta just let that go”

It’s a super hard thing to pry our stubborn brains of something that is keeping us from moving forward.. at least it is for me.

That’s why I was stoked when I found a super easy way that totally worked for me to ” Let it Go!”

Just so ya know – “Letting Go” will serve you in reaching ANY goal, because we free our minds to take on the hard challenges we may be struggling with. Doesn’t matter if it’s with your foods, workouts, work life, family life OR other stuff.  Try the below steps on anything that you’ve been butting your head against the wall about:)

CLICK HERE for my let go with Video

HOW to Let IT GO.

  1. SHOW UP- Step up to your obstacle

  2. OWN UP – Come from a place of love and HONESTLY state how you feel

  3. MOVE THE F*** ON!!

This is best explained with a short story..don’t worry I’ll keep it brief.

Recently I was listening to my friend. James, talk about how he’s been bogged down with the news. World events, political climate.. basically stuff is getting to him and making him not do or be very good on a daily basis. James said

“I’ve been such and ass lately! Just the other day I was getting on the bus and totally bit this girls head off, I mean she DID totally cut in line, but I totally bit her head off. Once I heard myself I felt ashamed. She shoved her way to the front and I angrily stated “Do you NOT see the line!”. Everyone in line stopped and looked at me, She said “You don’t have to get so upset” I was immediately ashamed and hated what I had done.

After a few minutes, I calmed down and went over to her on the bus, she was early 20’s had big headphones in and I made eye contact with her, I sincerely said ” I am truly sorry for how I treated you”

She kept a neutral gaze and looked at me, but I knew she heard me.

Then I got off the damn bus

BOOM!  There it is. James states it so well

  1. SHOW UP- Step up to your obstacle

  2. OWN UP – Come from a place of love and HONESTLY state how you feel

  3. MOVE THE F*** ON!!

That’s it! It doesn’t matter if your obstacle receives you or denies you – it’s just you stepping up, owning up and moving on.

I hope this helps you as much as it helped me. CLICK HERE to check out what I had to let go of, and HOW it got me to crush some serious goals.

Posted on   |  Awesome Foods

Beet, Fennel Salad. Perfect for 4th of July!

Citrusy, Beet, Fennel Salad with Arugula

I LOVE this recipe for summer.It’s chock full of liver detoxing ingredients (counteracts your fav adult bevvies) It’s also packs tons of vitamins and mineral to keep you strong and lean

Beet,Fennel Salad with Arugula, Spinach and Citrus Dressing

AWESOME topped with walnuts and avocado

SALAD

*food processor works best for this recipe – use shredder attachment

  • 2 large beets Shredded (cut of ends, slice in half before shredding)
  • 2 large fennel bulbs (slice off ends and feed into food processor)
  • 3 cups arugula
  • 2 cups spinach
  • 4 mint sprigs

DRESSING

  • 1 large grapefruit juiced (just slice the sucker in half and squeeze the heck out of each half)
  • 1 large orance – zest the peel, then squeeze juice all out.
  • 2 small limes juiced – bout 3 tbsp
  • 1/2 cup  balsamic vinegar

Directions:

Shred beets and fennel, place in large bowl, add spinach, arugula and mint

Put all dressing ingredients in a mason jar and shake vigorously OR whisk well in a small bowl

Toss well, top with walnuts and sliced avocado. ENJOY!

Posted on   |  Uncategorized

June Tight Buns and Guns Moves!

Summer is here!  Grills have been lit up, cut offs and tank tops are making their yearly appearance. That means it’s time to firm up those glutes, abs and arms!

Don’t worry, I gotcha covered:) Check it out below:

  • Top Move to Firm up your Guns AND Buns!

Kettlebell Push Press

I love this move. It’s a lot of bang for your buck! You’re working your glutes, lats, entire core, biceps and triceps! Hello daisy dukes, tanks and swimwear:)

Follow steps below:)

 

  1. Dbl clean two Kettlebells. Something you could overhead press (in great form!) 12 x
  2. Hold in rack position
  3. Take a small squat- 1/4 squat to big overhead press up. Hold at top briefly, fully extending arms.
  4. PULL the bells down, keeping your butt tight and ribs pulled down and in.
  5. ONCE back at rack position, allow your next small squat to firm overhead press.

Do 4-6 rounds of 8-10 reps.

Pair this with a 3 minute high cardio move, such as jump rope, box or floor jumps, stair runs etc..

 

Posted on   |  Uncategorized

RYTHER. Because Sometimes Mom Can’t Do The Job

This is a different Mother’s Day post- But a much needed one…

We all know that one of the hardest jobs is being a Mom. To raise and mold a tiny human into a good one is no effing joke.

What if MOM can’t do her job.. That’s why Ryther Exists

We all know of lives that had mother’s fighting their own battles and simply couldn’t be MOM. What happens to those tiny humans and what happens to those families?

Who else can literally do the Job of a Mother?  Nourish, educate, comfort, lead, bring safety, calm, peace of mind and health to a child- NO one else in the family can do ALL of this – I know this for sure.

That’s Why Ryther Exists.

This place is no joke. They do the heavy lifting and get kids back on their feet when the family can’t get on their own two feet.

I know firsthand. They saved my Nephew’s life.  Please watch to understand exactly How Ryther saves lives and why the lives the save make the world way more awesome.

I am sharing this because more people NEED to know of Ryther to use OR to support them

Five years ago, I brought my nephew to Ryther for therapy to help him undo the pain that his mother’s mental illness has brought to his life.

Robin Bennett, the Funds Director at Ryther asked me to share my personal experience with Ryther so people could better grasp EXACTLY what Ryther does and how it transforms lives. I share this with you, in the hopes that if you need or know of someone needing these resources you can reach out to Ryther

OR – If you are doing great and ” Strong as a Mother!” Perhaps you can pay that strength forward and help out others that simply cannot do the heavy lifting.

Here’s a quote off Ryther’s site explaining exactly who they are and what they do

 

CLICK HERE TO DONATE

CLICK HERE TO FIND OUT MORE About RYTHER

Ryther is a recognized leader in psychiatric and behavioral health services for children and their families facing complex challenges. We are dedicated to providing comprehensive services and innovative treatments. We guide, coach and teach so that every child and family we work with may experience new ways of thinking, develop positive relationships and realize a better life

I hope this helps you appreciate mother’s day even more- to know that perhaps you are lucky to have a great mom, OR to know that there is a jaw dropping resource out there for people needing this help. And if you are not a child or live out of state – please still reach out, they just may have some awesome resources you can totally turn to.

Happy Mother’s Day!  From me and Noah

 

Posted on   |  Uncategorized

MAY Newsletter

May Newsletter
Get fired up!

Top moves and foods to light you up on EVERY level

FIRE NEEDS AIR

To get better at anything, ya gotta let THAT thing have space.
Doesn’t matter if we’re talking about your body, job, finances, relationships..

CLICK HERE to read EXACTLY what to do and WHY this works

To get better at ANYTHING and actually enjoy that thing more- Just add SPACE (AIR)
Trust me, I’ve been driving this skill into my life for the past year and I gotta say EVERYTHING is better – from my body to my work to relationships:)

 

THE top 3 moves to torch fat and boost strength

Wouldn’t it be super cool to have a half hour workout (2x a week) that shreds inches off your body and gets you seriously tone and defined?

That’s what I’m talkin’ bout!

This is exactly why I love the TSC (Tactical Strength Challenge) It’s a strength event held worldwide twice a year – that makes you show up and perform these very three moves with other strong awesome people.

Basically it keeps you on track and pushing yourself for months before the events. It’s in this process that you transform your body and turn heads.
CLICK here for VIDEOS on these 3 moves
Why they work and how to start your training pronto!

CLICK HERE for More Info on TSC training + NEXT Kettlebell Group training  + Non Kettlebell Bootcamp small group times

 

2 things to put on your greens that reap you uber health bang for your buck
CLICK HERE
(lower risk of cancer, boost endurance, strength, age better)

 

 

 

My Quick and Easy De-Tox Tricks

Zap that belly bloat, Ramp up energy, drop weight and feel kickass
CLICK HERE for my Weekly Cleanse tips

 

 

 

Summer’s is my favorite season, but it also totally de-rails my clients.

Those barbecues,road trips, happy hours and kids schedules do them in big time!

That’s why I’m hosting an ONLINE worshop on how to stay lean and healthy with ALL this great stuff happening.

Mark your calendars NOW for Tuesday June 5th, NOON or 6 PM.
I’ll send you the register link JUNE 1st. Get on my monthly mail list and I’ll shoot you that.

CLICK HERE and scroll to bottom of page to opt in to my monthly tips

I’ll be here for LIVE you at both NOON PST and 6 PM, June 5th to guide you through my top easy tactics so you can totally strut with your buns out and get some serious guns as well:)

 

That’s all for this Month – Look for more kickass nuggets June 1st!  Do good things, think good thoughts and hang with great people:)

Stronger Together, Coach Breanne

Posted on   |  Uncategorized

Easy Daily Detox

We all have those weeks where over do it. We have a few more beers, take in a ball game with those hotdogs, pretzels, popcorn..

But you totally wanna stay healthy and fit – right?

If you think slaying it in your weekly workouts are gonna undo all that – you are totally wasting your time and energy.

Yes- keep the workouts – but add on these detox tricks to help keep clean out that crap you ate and keep you healthy.

KOR – shots. Find at Whole Foods – In probiotic fridges. Chock full of the best stuff to boost your health and get you back in balance.

I stock the Black magic and Gut check on weekends. Love shooting both on Sunday and Monday Am’s – 1 each to get me back in balance and undo some of my fun times I took in Fri and Sat nights:)  CLICK HERE for product Info

 

Posted on   |  Strong Moves

Space brings Strength


You can better at AND see more results in anything you do if you add a little space around that one thing.

Try these space making tricks in EVERY arena of your daily life!

  • Nutrition – Drop inches, bloating, stress and ramp up energy and body definition

Allow more space between meals.

Stop thinking you must eat every 3 hours, this is not true for most bodies.. to drop weight and ramp up your metabolism – listen to YOUR body and eat when you are hungry– that is exactly how you will burn the most calories. If you’re not sure that hunger is actual hunger or just routine or boredom – do this: Stand up move around – have 14 oz cold water and wait 3 mins – still hungry- then eat)

JUST make sure you don’t go more than 5 hours between meals .. Except between dinner and your first meal of the day.  I am a huge advocate of fasting – so if that means you have 13-18 hours between dinner and your first meal next day – great!  Just make sure you make that first meal chock full of green veg and lean protein!

Also – check out this FASTING APP – I love Zero Fasting App CLICK HERE to SEE  created by world renowned scientist, Dr. Satchin Panda

  • AT work/Job – Get more work done in less time + increase creativity 

Work for 3 hours, then take a 2 min stretch break- Stand up reach for the sky- then reach towards the floor. Do this 5x and add in stop simple standing rotations – spin your arms around and look behind you a few times each side.  OR – take a 3-5 min brisk walk – then go back to your work – you’ll come back thinking more clearly and boosting your mood, + you’ll actually boost your meatbolism and up energy for just doing something small for a few minutes.

 

  • Workouts – Get leaner and stronger
    Lift Heavy and Intensify your cardio..BUT keep it shorter AND rest more
    Do 4-6 rounds of Heavy Pull or press work then stretch for 3 mins between. You’ll actually build more muscle faster for it – and burn more calories!  Same for Cardio- go balls to the wall for 1 min, sit and rest for 30 secs then get back at it. You’ll actually burn more calories and drop inches faster (than 20 mins continuous cardio)

 

  • Relationships – Have better connections on ALL levels (parenting, romance, friendship, business, networking)

Listen THEN move.  Listen fully to that other person- allow at least 3 slow counts before you respond Often they may have one more nugget that will help you both they want to share in that golden space

. Let more space happen between their words and yous. You will notice they will do the same for you. Your responses will be way more wise and you will always have a more efficient and quality conversation/ connection.

Step back and let things just BE.  I’m forcing myself to practice this daily. And I’m finding great things fall into place when I LISTEN more and just let things be:)

Posted on   |  Uncategorized

3 simple lean out moves

To drop weight fast and lean out – Ya gotta get stronger.. plain and simple. I love the TSC  (Tactical Strength Challenge) for this reason.. PLus it’s a helluva lot of fun.

Twice a year me and other awesome humans that like to shove around heavy stuff meet up and perform 3 simple moves.

Here’s my Kettlebell bud Jorge and I

We are ready each time to do our best in both Strength and Cardio. These 3 moves nail exactly that!   The Pullup, Barbell deadlift and Kettlebell Snatch

( See all three Vids BELOW)

It’s the months of training we put in that drastically change our bodies! Every year about a month before the TSC, people start telling me I’m looking leaner and my arms look stronger- 2 things I love hearing:)

HERE”S THE TRICK:

Keep it SIMPLE and TRAIN SMART – Allow yourself more rest days, just twice a week on this routine is plenty – also allo plenty of rest between sets.

Here is what I do every Tuesday and Sunday- with 4 mins rest between sets of deadlifts and pullups

1. Chin Ups -Overhand grip, strict plank form – no kicking or momentum allowed! See video below.

  • I jog around a track or on the treadmill btwn my sets.
  • DO MAX pullups OR 1 hang hold for max time
  • stretch or jog for 3 -4 mins than go again – DO 5 rounds

2. Deadlifts – Do your 3 rep max

take 4 mins between sets, shake out your muscles.. stay moving – but DO NOT do any other WORK.. stretching, rolling is great.

Take on 4-5 rounds of 3 lifts- first lift should always be about 25 lbs lighter than your 3 rep max

 

3. Snatches! My fav:)

Set a timer for 5 mins. Grab the smart weight for you – perform 8/8 at the top of each minute – work up to 12/12

So at start of time do 12 snatches rt/ then 12 snatches lt. then set it down and take your 10-20 secs rest and go again!

SEE ALL VIDS below

If you wanna start training with these moves – BE SMART! Make sure you really know and feel good in these lifts. If you don’t you can really get hurt.. Get yourself an SFG coach ( ELITE trainer in barbells, kettlebell and bodyweight moves)- AKA – ME!

** Remember this! To get stronger and leaner – you MUST let your body catch up.

Ya gotta get in more sleep on heavy lift days (especially night before)

You also do the most you can safely – no pussy footin’ around. – Grab that heavy bell, pull up your full body. Put those assisted bands and light bells away!On;y do the reps you can do well. Stop when your form falls to shit and rest at least 2 mins before you attempt your next rep

Here’s my last TSC! I’m making small but gradual improvements every year

2 pullups  (they’re freakin’ hard! )

215lbs on the Bar

113 Snatches at 16 Kilo

Join me next time – OCT 2018 – CLICK HERE for TSC details, it’s in every city WORLDWIDE!  Start training Now for it!

You’ll be amazed at how lean and strong you get

 

 

 

Posted on   |  Awesome Foods

Baked Kale Game changers

Having high quality veg on hand is a HUUUGE game changer to keeping lean and healthy.

My most easy AND fav go to is baked kale. I make cook up about 3 heads every friday and it lasts me for a full week. The rreal GAME CHANGER is what I add to it.

Gomasio + Mustard Powder. These 2 components actually lower your risk of cancer, improve brain health + Kick up muscular endurance + strengthen yo’ bones!

Gomasio – asian condiment made up of sesame seeds and seaweed. Both of which are chock full of calcium and protein to kick up endurance and improve bone density!

Mustard Powder – WHEN added to greens and cruciferous veg it releases SULFORAFANE. This is a really cool compound naturally occurring in these veg that is literally anti-cancer, anti-oxidant, anti-inflammatory.

Do this: Preheat oven to 435 degree Farenheit

Take 3 heads of kale, De stem ( or rip open 3 bags from Trader Joes) Toss in a bowl with 3 tbsp Olive oil – Add:1.5 Tbsp Mustard Powder AND 2 tsp Seaweed Gomasio- massage with hands for 1 min – to break up and release the magic:)

Spread on baking sheets and cook for 4 mins. That’s it! Put it in a large bowl and save to reheat (stovetop only) for a super quick meal.

Just toss a simple protein on top.. sliced turkey, sausages, a couple eggs and you’ve got the best dinner or lunch you can get:)