Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

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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

 

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:)

 

Posted on   |  Awesome Foods

Crockpot Green Curry w/ chicken

Super Easy Crockpot Green Curry w/ Chicken

 

 

Total Time: 4 hours

 

 

 

Ingredients

  • 2 boneless, skinless chicken breasts, cut into bite-sized pieces
    4 T green curry paste
    1 can lite coconut milk
    1 T coconut aminos
    1 T rice wine vinegar
    2 tsp fresh grated ginger
    1/2 tsp red pepper flakes
    1 tsp sea salt
    ground pepper, to taste
    1/2 yellow onion, chopped
    3 heads of baby bok choy, ends chopped off
    1 carrot, peeled and chopped
    1 bell pepper, chopped
    juice, 1 lime

Instructions

Combine curry paste, coconut milk, coconut aminos, rice wine vinegar, grated ginger and spices in a large bowl.
Add chicken and veggies to a slow cooker or crock pot and coat with sauce.
Cook on high for 3-4 hours (or until chicken is cooked through) or 7-8 hours on low.
Squeeze in lime juice.

Posted on   |  Strong Moves

This ONE thing will get you stronger, leaner and happier

Okay, so this came to me as I was on a road trip last weekend.  I did this 1 thing and I realized just how awesome it made me feel.

I’ve been tapping into this skill for years – BUT this is the most I’ve ever used it and even in the past 3 days of taking this on full throttle, I’m already feeling stronger and seeing my body lean out.

Here’s my trick:

Let go of something that scares you.

Here’s why this works.. When you let go of something that is holding you back, You are getting rid of your excuses. WHEN you dump the excuses you MUST show up and DO better

Letting Go is the New Power Move. Stop adding stuff in.

Stick with me here for a few mins, you can do that:) I promise this will be well worth your time.

Right now think of something that you do daily – that totally brings you comfort, but you KNOW in your gut that this thing is not helping you get more defined in your body OR your life.

This could be

  • The chocolate you reach for every night
  • Watching just 20 more mins of TV.. going to bed later
  • Checking social media waaay too much
  • Doing hours of cardio (yup- that’s a super great way of wasting time and wearing out your body)
  • Having those extra drinks in the week

and here’s a doozy..

  • staying in that relationship (friendship, workship, dating or marriage)

These are little things that fall into our days and weeks and TOTALLY hold us back.

See, it’s not that you need to lift more, run further or try a new diet…YOU need to let that one thing go, so you can do all the other stuff better.

AND trust me on this.. your results on every level will skyrocket. You will sleep better, run faster, lift heavier, jump higher and smile more:)

This one thing could be so little, but truth be told it makes you super anxious and is REALLY hard to let go of.

Here are some of my things that have made me suuuper uncomfortable to take out of my life ( I literally threw tantrums and got bummed big time when I had to give them up)

  • Running– tore a hamstring and had to NOT run for 2 years. Thought I was gonna go crazy and get fat.

Actually got more sane, calm and dropped 8% Body Fat

  • Having a treat after dinner- Been a habit ever since I was 3. Taking that away felt sooo wrong and made me very anxious.

Dropped 7 lbs in 1 month.

  • Ridding my diet of all Grain and Bread products– Man I was a crabby mess for a week.

I have more energy, no muffin top and stay full way longer

  • Old comfy clothes– my blue sweatshirt from school and torn up jeans.. they held memories.. scratch that EXCUSES that left me elbow deep in the ice cream.

No ice cream binging here:)

  • Not checking my emails before bed or within 1 hour of waking up– This did make me very nervous and anxious for awhile.

I stayed focused in my workouts and slept better –  So yes it did lean me out and up my muscle

  • Giving up my nephew and dog– This was heart wrenching to do..  but was ultimately what was best for all of us.

Freed me up the time, energy and drive to get stronger, smarter, serve my community more and put new great people in my life intentionally

So, I won’t just drop that bombshell on you and walk away- because..

I’m pretty sure this story may very well help you with some of your own stuff:)

The dog and kid were not my own.. other people brought them into my life and I gotta say I did a bang up job of keeping them happy, safe and healthy for the years I had them.

But I did have to make the decision to let them both go.. and that was ‘EFFING HARD! Some may view this as selfish, and I’ve battled with that judgement myself BUT

I stick to this one rule on ANY decision I make – especially on actions that impact other souls

Is This For The Greater Good?

In terms of my nephew and my boston terrier.. YES!  Their greater good was to be with their true parent, feel that love and navigate that relationship.

Honestly, since I was TASKED to provide for them, they always felt like an obligation under my roof. One more thing I had to show up for/take care of in my day. Sad, but true.

Now I will say – both my Nephew and dog totally transformed me for the better

They made me get over myself. They kicked my ego to the curb and made me play, laugh, cry, FEEL more and most of all enjoy life more.  My nephew’s needs,fears and anxieties  directly drove me into studying nutrition to become the expert I am today.

Because of these 2 awesome dudes in my life I am happier, healthier, more confident and enjoy life a lot more than I used to.

But to live ALL our own best lives we HAD to let go for the greater good.

Once my sister was able to stay mentally healthy and my ex could give his time and energy to his dog- I had to release them. Ripley and Noah get way more time and attention from the people who desperately WANT them in their lives.  Rather than just making life work with them in it (what I was doing)

And I can say it has made us all happier, stronger and at least for me – leaner:)

Why did I share this with you – Because Letting Go and Living your truth.. at the risk of being judged is HARD!

SOO –  DO THIS to get stronger, leaner and happier

1. LOOK at what you NEED to let go of.

2. Then look at what really scares you, unnerves you.

Fill in these blanks

Wouldn’t it be nice to not have  _________________ in my life.

  I could __________________________ AND that thing/person would totally be better off with someone else.

GIVE IT UP FOR THE GREATER GOOD!

Hand off that loaf of bread, chocolate bar, bag of chips, elliptical machine, soul sucking job, lackluster partner, gossipy friend, baggy jeans and outstretched T shirts to someone else.. be this the homeless person you pass daily, your neighbor’s college kid or some other person that will actually really WANT that thing and not be held back by it.

When you let it go… you will HAVE to DO BETTER every damn day.

Doesn’t this make it easier? It works for me.

 

Now I just make sure I keep up those skills I learned from my dog and nephew:

  • I SHOW UP fully for each person in my life
  • I SEE them
  • I try and UNDERSTAND where they’re at

and if needed

  • I help them UPGRADE their daily life.

That’s what these 2 dudes taught me.  NOW I have the time and resources to use my powers for good:)

 

No more excuses for me – It’s mother ‘effing GO TIME.

When I’m not shoving around heavy weights, doing yoga or cooking..I’m upping my skills as a coach in Nutrition and Kettlebell.

LOTS of practice and research happening here:)

Strength

 

 

 

 

 

 

I  bring these skills to you through workshops and coaching that tells you exactly what to do in a super doable and fun way.

They start this week! CLICK HERE FOR ATHLETA Cleanse Workshops

WED  march 28, April 4 and 11th, 7-8 PM

With these tools you can keep up with your life and KNOW exactly what to do to feel kickass and enjoy life more.. after all isn’t that what it’s all about 🙂

This means everything to me because when YOU can DO better daily, you will use your powers for good!

Oh and don’t worry- I’m making sure i have a helluva lot of fun

I may not be playing with legos or throwing a frisbee as much, but I’m having the time of my life with awesome friends, communities that fire me up and  and singing whenever I can at the top of my lungs .

Burning Brighter ever damn day

🙂 Breanne

Posted on   |  Awesome Foods

Athleta Detox Series with Breanne & Jujubeet! Three LIVE workshops to seriously drop inches this spring

CLEAN & BURN Nutrition Workshop

CLICK HERE to Register

 Learn EXACTLY how to  Clean up your diet AND Torch more calories daily while keeping up with REAL life!

It’s the last class!  If you missed the first 2, no sweat:)  You’ll still get game changing tools to clean up your diet and burn more fat.  Time to start eye-ing those sporty,sexy swim Athleta Swim pieces:)

April 11th  7-8 PM 
BABE BOOSTERS

Turn heads, get stronger and seriously shred down with these TWO detox boosters
YOU GET:

1. The most efficient fat burning workout ever.

2. FREE juice samples from Jujubeet!

Best flat belly juice cleanse that you can totally sustain- cheap and totally doable.

** Come dressed to sweat, smile and drink!

 

CLICK HERE to Register

Dump the belly pooch, firm that booty, skyrocket your energy and feel kickass!

Here’s what you missed in last two.. Just sayin’ 🙂

Class 1. March 28th  -DONE!
THROW OFF THE CHAINS

Learn what’s holding you back & get going!

  • Three steps to dramatically drop inches and stress
    YOU GET
    The only cleanse that truly works in REAL Life
    Daily checklist of exactly what to eat every darn day this week
    Info handouts on WHY these foods work
    7 Super simple and delicious recipes

 

 

Class 2. April 4th-    DONE!
BOSS LADY

  • Be the CEO of your life.Crush carb cravings, burn more fat and stay full longer.
    YOU GET:
    Top Detox foods
    1 Super simple trick quit sugar boost energy
    1 Pro Tip to staying lean and strong when life is stacked against you
    4 grab and go foods

 

Class 3. April 11th  – SIGN UP!
BABE BOOSTERS

  • Turn heads, get stronger and seriously shred down with these TWO detox boosters
    YOU GET:
    FREE juice samples from Jujubeet!
    Best flat belly juice cleanse that you can totally sustain- cheap and totally doable.
    The most efficient fat burning workout ever.
    ** Come dressed to sweat, smile and drink!

Posted on   |  Podcasts

PODCAST Caffeine + Kilos. Best Coffee AND swag for the gym!

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/6357186/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=”” placement=”bottom” theme=””]

So.. You wanna get more out of your workouts.. faster, more powerful.. maybe lift more and PR?

Or maybe you’re not a gym goer at all – but would love to just DO better at work and have more energy all day long. Well then you need the BEST coffee, stuff that not only tastes great – but actually has higher caffeine content and super high quality beans. That means there’s more nutrients in there for you:)

Maybe with that coffee – you’d love a super stylin’ shirt that looks great on you and is super soft.. and maybe a cool hat as well.

If ANY of that speaks to you – You’re gonna love CAFFEINE and Kilos

That’s exactly why I had to get owner Danny Lehr on a podcast episode for you.

 

This coffee and all the cool swag with help you DO better every day, from your workouts to your work tasks- while staying satiated and happy.

Of course the biggest hit is their coffee..

Danny Lehr dreamed this godsend up as someone who loves coffee and loves lifting.. why not make a coffee blend that gets you even MORE results! It all comes down to those magic beans. These are specially roasted to give you even more caffeine in each cup.

Basically – it’ll make you lift more, run faster and jump higher and get you brain crystal effing clear!

To keep you enjoying life EVEN more:) Danny also came up with a super delicious pre-workout COFFEE bar.  As well as some sweet swag!

CLICK HERE for Online Store

 

 

 

 

 

 

 

 

Caffeine and Kilos is truly a kickass LIFESTYLE BRAND for people who want to live better every day.

I can’t wait for you to check out the episode, hear all the awesomeness waiting for you

LISTEN NOW

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/6357186/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=”” placement=”bottom” theme=””]

Posted on   |  Strong Moves

ATHLETA In Store Workshop with ME!

CLEAN & BURN

3 Free LIVE Nutrition WORKSHOPS @ Athleta!

AKA     Your Ultimate Spring Detox

Three Steps to Clean Up and Burn More!

Get the best tools to seriously clean up your diet and burn more fat daily .

 

WHERE: U-Village Athleta   7PM-8 PM

WHEN: Wednesday Eves   March 28th, April 4th & 11th     7-8 PM

SHOW UP:  Workout wear ONLY at April 11th/last class. Bring notebook and pen to all 3.  Be ready to learn and laugh!

Details:

Drop those last winter pounds, See a firmer leaner you in time to pick out your new great swim suit for the summer:)

Each of the 3 workshops will be packed with totally doable and quick tools you can fit in your busy days.

You’ll leave each one with homework!  5 minutes daily of action steps anyone can do – whether you have 5 kids or 500 employees!

 

The skills build each workshop to get you the most results by the end of all three – so DO mark your calendar for ALL three nights and get your butt to the store!

 

I’ll give you a heads up the week  before:)

If you are nowhere near Seattle- no sweat, I’ll give you info on how you can get this great stuff from me later round mid April. Just keep checking your email inbox from

breanne@burnbrightercoaching.com    I’ll be hitting you up with a nugget each Wednesday except when the First of a month is coming up – Newsletters get dropped then:)

 

Posted on   |  Awesome Foods

VIDEO! Bulletproof your daily morning coffee.

Bulletproof coffee is A great breakfast option for busy humans who want to stay on track with busy days. No need to worry about eating breakfast + you stay full for 3-4 hours.

** Caveat! If you have high cholesterol, take out the ghee or butter below. All human bodies are different, If you are not worried about your cholesterol than proceed with directions below AND listen to your own body. If you do bulletproof coffee for a few days and you don’t like how you feel, don’t do it. It’s not right for you.

Scroll down for step by step video + products to buy.   Remember you do not have to do this, listen to your own body. If you need more breakfast choices feel free to email me @  bre@burnbrightercoaching.com

If you are a skeptic of coffee CLICK HERE  for my super awesome guide to understanding coffee (If you’re adding ANY types of milk, cream or sweeteners you need to read this) 

CLICK on any product name below for the Amazon product info/purchase link.  (Quality is always paramount, don’t go cheap on what you put into your body)

FIRST you need is a Great Coffee or espresso maker. Here is the one I use from Nespresso Vertuo Line.  Very good quality & just $148.99   You can do pour over or french press as well.

  • Pro – tip !  Go for “Espresso” ( not coffee) keeps your energy more stable – less caffeine crash. Also the darker the roast – the LESS caffeine there is. I go light for this reason:) Click here for more great coffee nutrition facts

Below is what you need to make Bulletproof coffee

**MUST have OR use blender once espresso is poured on top of MCT and GHEE.

concerns/ questions? connect with me:  brebrighter@gmail.com

This is the ultimate game changer for high performing humans.  Who came up with this?  Bulletproof coffee is not a fad.

One rich dude from America simply picked up on what nomads in Tibet had been doing for centuries with Yak Butter Tea.  Thank you  Dave Asprey of Bulletproof.com  Asprey used his wealth to spread the word and create knowledge and resource around bulletproof coffee.  His discovery got him to stay out of the hospital + he lost over 100 lbs and skyrocketed his brain power. He is a gift to busy people who want to up their daily performance.

So WHY Bulletproof coffee? 

See my links (here & below) for more science on Coffee,   MCT oil and Ghee/ Butter

#1. Its the most simple and fast breakfast option that keeps you full for hours and keeps your body super healthy.

#2. Bulletproof is highly thermogenic (gets your body to burn body fat).

#3. It tastes delicious ( rich and creamy) + it keep your full for 3-5 hours. Hunger is the busy person’s nemesis

#4. It ramps up your mental focus and memory recall. If you need to have your brain firing on all cylinders, you need bulletproof!

#5- It’s chock full of nutritional benefits, SUCH AS:

1. Coffee Beans are chock full polyhenols, pantothenic acid, magnesium, potassium and more CLICK HERE for all that info + why coffee decreases a bunch of scary diseases.

2. MCT oil – This is simply the best stuff taken out of Coconut Oil. That creamy white stuff you cook with.. yeah it’s got something seriously powerful hidden inside there. MCT = Medium Chain Triglycerides.  This stuff is chock full of antioxidants and Omega 3’s. great for improving memory, daily optimal brain health + It gets you to burn some serious calories.CLICK HERE for more great info!

3. GHEE/ Clarified Butter OR Organic grassfed Butter-  Both are great for us because of the presence of CLA – Conjugated Linoleic Acid and Butyrate. CLICK here to learn why both very healthy and how to make the best decision for yourself 

Ghee and Grassfed butter are high in Vitamins D, E, K and Antioxidants !!

If you’re really feeling sketched out by me recommending butter to you – I get that- CLICK  here for an article with research from Dr. Mercola

So if you would love to

lean out, boost your brain power, stay full longer and totally boost your overall cellular health – You need to start making bulletproof coffee.

I’ve been doing it for 6 years now every AM – and my blood pressure is amazing, I’m able to stay full for 4 hours in the AM – soo needed as a busy  person. No need to figure out breakfast!

Just ABSOLUTELY – do not go cheap on this – reg coconut oil and butter will NOT do the job.. In fact it’ll give you the runs, bug your gut and possible make you gain weight – you will definitely suck wind through your workout.