Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

Posted on   |  Strong Moves

August Newsletter W/VIDEO

Don’t lose your cool!
3 super easy tricks to stay lean AND do all the things this summer

 Napping it up in a hammock looks pretty sweet, right?!

What’s even sweeter is the fact that getting more sleep will actually get you to drop inches and body fat- perfect for feeling awesome in your cut off shorts and sexy tanks!

That science is below for you (scroll to blue box below) Check out how you can use your smartphone to make darn sure you get more sleep! I struggle with getting my butt to bed as well, and these tricks totally work

I also totally have a hard time getting in my workouts in summer..these days are packed and we simply run out of time for ourselves! No sweat.. I made you a totally doable workout VIDEO you can do anywhere and with no additional equipment needed, best part is it only takes 10 mins.

And of course I’ve got a kick ass recipe for you to boost your powers on all level and keep you turning  heads. Now get to it!  Scroll, CLICK, Learn and DO! You’ve got awesome stuffs to keep up with:)

Travel Workout VIDEO

Take this on your next road trip
Or just waaay too busy day
(takes just 10 mins)CLICK HERE for VIDEO + Guide

Homemade Egg Bites

 

Starbucks changed their recipes and we’ve been getting wrecked for it, YIKES!
NO MORE Sous Vide Egg Bites!
(Unless you like being tired and bloated)

Forge a defined, lean bod with killer power and endurance. DO Kettlebells!

Turns out your smarty phone can totally help you build muscle and drop Inches

It’s all got to do with getting your ass in your bed earlier each night…I know I suck at this too- but these tools totally help!

Posted on   |  Strong Moves

SLEEP is more important than diet or workouts.

Many people still think they need to burn more calories that they eat OR they need to do a bunch of cardio to lose weight. Neither is true.. in fact both will add stress to your body which will cause your body to hold onto body fat.  To lose weight and improve brain function we need to work with our bodies and sleep, ideally 8 hours a night.

Here’s a cool fact to remember, muscles are made in the bed!  If you’ve been lifting heavy to create more muscle, you need to sleep at least 8 hours on those days that you lift.  This is because muscles repair when you sleep and this is how muscle is created. You create micro tears when you lift.. you body repairs those tears and forms muscle when you sleep.

As humans we really do need 8 hours of sleep a night to stay healthy and perform well.  If you have physique goals.. like getting more defined muscle or feeling stronger.. you need to get more.

Below are two podcasts with sleep experts

  1.  Tom Bilyeu’s Impact Theory with Sleep Expert Shawn Stevenson: “Why Sleep is more important than diet”  Nov 29th, 2023 ( https://open.spotify.com/episode/5XCTtziAPnVnkkhfEIgf6X?si=JEAJkIEART2beGEEnR57AQ)

2. NPR interview and article with Sleep Scientist Matthew Walker :

https://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state

Just hit play on the top left to listen on that link

NOW, DO this:

Use my 2 top tips that’ll make darn sure you get your hard working booty in bed earlier every night!

1. Set alarms on your phone.

Right now look at when you should be in bed tonight.

Now look at what’s going on before that. Say you’re out at happy hour with friends.. set an alarm for the time you need to LEAVE – so you are home a good hour before you need to go to bed.

(you need that hour to putter around and recalibrate from the day)

SO for example – I’ll be hanging with friends tonight.  I gotta get up at 5 tomorrow – that means I need to hit the hay by at least 10 pm.  I set an alarm for 8:45 PM.. that way I make sure and get headed home by 9 to get to bed by 10 – SEE!

This seriously works!

Now – repeat this for your next 3-5 days.TRICK is actually DOING THE WORK- right? Don’t screw this up and ignore your alarm.  If you do.. you’ll stay up longer and you are gonna reap WAAY less results. You’ll actually burn LESS calories the next day and NOT see the defined body you’re putting in valuable gym time on.

2. MY next best trick.  Zero APP

Fasting App created by Kevin Rose backed by science from Dr. Satchin Panda. 

Even if you’re not into the fasting thing. Know that the less food you have in your belly when you go to bed, the better you will sleep and the better you will feel the next day. ALSO – if you stop eating earlier (eat dinner earlier) you will go to bed earlier!  See how that works:)

You click on it when you are done eating your last meal of the day. Then again the next day when you put your first foods in your face. First foods do not include coffee:)

So – grab your phone, download the FREE APP – ZERO

AND don’t forget to set those alarms on your phone for your upcoming busy summer nights

Posted on   |  Uncategorized

Safe Egg Bites

Sooo Turns out the Starbucks Egg Bites – Sou Viex egg white bites

are SUUUUPER  NOT good for us.

Well, so long as you want to stay lean, boost your energy, not pack on a gut or feel crampy and crabby later

This is because these babies are chock full of low quality cow dairy!

As my clients know – Cow dairy has this intensely pesky protein (casein) that slow your metabolism AND inflames your body.

Heck the first ingredient in Starbucks egg bites is cottage cheese, there’s also dried whole milk powder in here and a bunch of other stuff that’s gonna piss your body off and act like kryptonite to your body and brain.

Instead – make up a batch of these! Save your body and some money

I pack these on busy days- super delicious cold and on the go.

**PLease know you can opt out of the spicy and change up your proteins! – Try ground beef or shredded turkey etc..I would 3-5x this recipe and freeze it… in fact that’s what I’m about to do tomorrow:)  ENJOY!

Spicy Tuna Egg Muffins
Yields 12 cakes (dbl or triple and freeze to have tons more down the road or for more people)

Ingredients

  • 3 tablespoons melted ghee, divided
  • 10 ounces canned albacore tuna packed in water, drained
  • 3 scallions, thinly sliced (about ⅓ cup)
  • 2 tablespoons finely minced fresh cilantro
  • 1⅓ cup mashed baked sweet potato
  • finely grated zest from ½ medium lemon
  • 1 tablespoon minced jalapeño pepper
  • 3 large eggs
  • ½ teaspoon red pepper flakes
  • Kosher salt
  • Freshly ground black pepper
  • 3 medium lemons, cut into wedges (optional)

Instructions

  1. Preheat the oven to 350°F, and use a brush to grease a 12 cup reg sized muffin tin  with one tablespoon of melted ghee. (Or skip this part and just line the tin with parchment muffin liners!)
  2. In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
  3. Then, mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, eggs, and red pepper flakes. Season with salt and pepper to taste.
  4. Use your hands to mix everything together because that way you can make sure that the fish chunks aren’t overly broken up.
  5. Scoop a ¼ cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
  6. Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.
  7. Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is to put the wire rack on top of the muffin tin, flip everything upside-down, and tap them gently on the counter.
  8. Grab a lemon wedge and squeeze some juice on your tuna cake before your pop it in your mouth. They’re fantastic right out of the oven. Alternatively, store them in the fridge in a air-tight container for up to four days, and when you’re ready to eat, skillet-fry the cakes in some melted fat over medium heat. Crisp the edges, and you’re good to go.

Also totally good to grab out of the fridge and eat cold on the way to whatever awesome stuffs you have waiting for you!

Posted on   |  Uncategorized

Your It

Here’s an awesome way to get the body you want this Summer. I’m talkin’ drop those stubborn pounds, belly bloat and see more muscle definiton. Ready?!

Get IT – This is what Pro Athletic Trainer and EXOS biz owner Mark Verstegen gets his clients to do. And I gotta say IT totally effing works!

With IT – you will finally do all the shit you need to do to see AND feel everything you want on and in yourself:)

This Mindset tool is straight from two bomb ass Pro’s in the fitness industry. You can listen or watch! CLICK HERE  to get your BEST body transformation tool – Your IT!

” Ya gotta start above the neck”  Scroll to Minute 8 on the vid or podcast to Grab YOUR IT

If their handsome pics don’t make you wanna listen up- their groundbreaking companies and epic credentials will.

Mark Verstegen

Owner of EXOS training systems – This dude and his team has transformed pro-athletes to seriously up their game with this very tool.He shared this with Aubrey Marcus on this recent podcast– that gave me the kick in the pants I needed and has helped me drop 7% bodyfat in the past 2 months!

 

 

Aubrey Marcus-Umm if this photo doesn’t make you wanna listen to him (hubba hubba!) Then his credentials will. Marcus is a groundbreaking fitness leader-  Owner of ONNIT. Literally the best fitness resource company I’ve come across. He’s got amazing resources from training certifications to supplements, nutrition info, workout equipment, workouts and inspirational podcasts to keep you going strong .. heck he’s even got an amazing clothing line!

 

DO NOT miss out on this tool! Unless you like wasting your time and energy…

CLICK HERE to listen OR watch NOW!

https://www.aubreymarcus.com/blogs/aubrey-marcus/aligning-passion-and-purpose-with-mark-verstegen-amp-142

Posted on   |  Awesome Foods

July Newsletter!

Hey! It’s officially summer.. Awesome, Right?!

Bring on the BBQ’s, road trips, happy hours, campfires …whatever blows up your skirt:)

I love all these things! What I don’t love is when I overdo it, have too many fun time drinks, give into those chips and pizza.. basically I totally hate looking in the mirror and seeing a bloated belly and puffy face.

If you hear me on this – We’re in luck! The mental lashings can stop NOW

I’ve been tapping into an awesome tool this past month that is totally keeping me from getting that next drink AND getting me way more out of my workouts. This is a HUGE game changer. Plus it’s straight from 2 super hot, smart men..

Aubrey Marcus and Mark Verstegen. CLICK HERE for hot guy pics with jaw dropping companies and credentials 

CLICK HERE to grab this PODCAST tool. Your IT!  This has gotten me to drop 7% body fat and rock a more sculpted body in just 8 weeks.. seriously.

Just CLICK and listen– (whether you like to rock pods or video, you’re covered) Know exactly what to do to feel and look fanfreakintastic!

(Fanfreakintastic = sweet lookin’ lean bod with defined muscles + boost in mood and energy)

NOW – check out my next two best tools

MY top Core move to get you some killer guns and keep those abs sculpted

CLICK here to learn why Push Ups get you killer abs and arms + Your exact Step by step Push up program.

 

 

MY new 2 fav recipes. Perfect to bring to your next event OR a quick fix for dinner tonight

I’ve got a super easy Sausage, kale, cauliflower casserole + A super easy and delicious salad to bring to that next BBQ.

 

 

Lastly -THOSE BELLS!

You know it.. I’m a huge fan of kettlebells! That’s because they torch fat and get you super strong and defined in the least amount of time. They also can go anywhere with you! Perfect for busy everyday life and any travel! Camping? No prob – toss in a 12kg-20 kg bell and you’re good to go on your workouts- 20 mins is all you need to keep on track.

Same thing for busy days running kids around – whip out a kettlebell workout in your living room, backyard, park or office

Don’t know what the heck to do with bells? Take my next Intro Series! CLICK HERE for info

Not into Bells? CLICK HERE for my other reg, fat torching group classes

That’s all I got for ya – just some game changing shit to keep you looking awesome and feeling kickass! Happy July:)

Hit me up for one on one coaching – online or in person Scroll down for all contact info.. heck feel free to ring my cell (206)931-3605. I’m sure you’re someone pretty rad:)

Posted on   |  Uncategorized

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

Posted on   |  Uncategorized

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.