Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

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Summer workout VID+ Push up tips:)

WHOOPS!!

I sent you the wrong link!  No Sweat, I fixed it by putting my vid here for you:)

For your Summer travel VID – Just CLICK HERE

SUMMER WORKOUT VID- for vid + step by step workout

 

 

 

 

 

 

 

If you missed last month’s tip on better Push ups – Here you go as well:)

 

This is my training Vid I have to send into MY COACH, the great Karen Smith – Who is the queen of the one arm push up. She’s got me set up to get all the way to the floor on these suckers by October!

Push ups have HUGE payoffs.. they are one of the most simple and most beneficial exercises. Too bad most of us are totally botching them and simply wreaking havoc on our bods.

Don’t feel bad – I used to botch them big time as well. But once we know better – you will SEE the transformations!

you’ll know because you’ll feel the work in your CORE – not just your arms. Both will definitely tone big time

Here’s how to get the most results from your  2 ARM or 1 ARM push ups

  • 1. Keep your elbows in – Elbows out simply builds wide shoulders and turns off your core – STOP THAT!
  • 2. Keep your butt tight as possible! – This keeps your deep abdominal muscles on
  • 3. Go all the way down and up. – Stop cheating yourself and going half way – NOSE to the floor friends.

Can’t quite nail all that – No sweat – all ya gotta do is bring the floor up to you! No assists or knee push ups.. This is greatly holding you back.

SImply pick a raised surface – find a height you can get all the way down to AND all the way back up from after touching your nose.

Do this protocol 3 times a week

Have at least 1 day between each set up – SO maybe  Tues/ Thurs/ Sat set up

  • Tues = find the height you can do JUST 1 full push up down and up –  maybe this is a wall in your house OR a raised step – with 13 risers.

Do 1 full push up – then go do some challenging cardio for 2-3 mins – come back to your next push up- JUST ONE, Repeat 5x. So 5 Push UPs, 10-15 mins cardio

  • Thurs = Pick a riser height you can do 5 push ups in a row – so maybe 15 risers.  Right after that hold a long arm plank for :20 counts

DO something for 2-3 mins again – abs, jump rope, stay fast and loose

Repeat 3x on this

  • Day 3 = 3 push ups – so maybe 13 risers.

Again recover for 3 mins between each set – stretch, do some cardio – Just DON”T use your arms!

I’m sticking to this exact training regimen myself on my 1 arm push ups- most of all stay patent – you’ll get there!Do the same thing – just use 2 arms!

And if you wanna know more about this One arm Push up deal – check out the Bodyweight Cert through Strongfirst – it’s pretty cool!

 

 

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July Recipes! 2018

Sausage, Kale and Cauli Casserole

  • 1 large head cauliflower – cored and cut into bite size florets ( or idk up Trader Joe’s already done for you Florets!)
  • 1 tbsp coconut oil
    1 lb italian sausage
    1 med yellow onion – chopped
    3 cloves garlic minced
    1 tbsp fresh thyme
    1 (28 oz) can diced tomatoes
    4 cups kale – chopped
    1/2 cup walnuts ** optional

 

 

Directions

Preheat oven to 350 F. Bring a large ot of water to boil. Add cauli  florets and oil for 2-3 mins. Drain and rinse with cold water. Set Aside

heat coconut oil in a large pot over medium heat. Add sausage and cook, stir to break up large pieces, cook until mostly (80%) cooked

Add onion and cook, stirring occasionally- 3-5 mins

Add garlic and thyme. Saute for 1 min – add tomatoes and bring to rapid simmer. Cook 3-5 mins

Stir in Kale until wilted. Season to taste with Salt and pepper. Remove from heat and stern cauliflower. Transfer the mixture to a large casserole dish (9x 13) top with walnuts (optional)
BAKE for 15 mins.

** I love topping this with shredded pecorino -sheeps cheese.
ENJOY!!

 

Chinese Cabbage Salad

Dressing:

  • 1/4 cup rice vinegar
  • 3 tbsp Apple cider vinegar
  • 3/4 cup EVOO
  • 2 tsp minced ginger
  • 2 tsp minced garlic
  • 5 tbsp raw honey
  • 1 tsp toasted sesame oil
  • 1 large grapefruit juiced

 

 

SALAD

8 cups shredded cabbage

2 carrots shredded

1/2 red onion chopped

chopped fresh cilantro

Toppings:

Shredded chicken, sliced cold flank steak,  flaked Tuna (wild planet is great) Avocado , sunflower seeds, walnuts, cashews

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!

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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..

 

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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

 

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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

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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

 

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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:)