Posted on May 27, 2018 | 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 May 27, 2018 | 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:)

Dbl clean two Kettlebells. Something you could overhead press (in great form!) 12 x
Hold in rack position
Take a small squat- 1/4 squat to big overhead press up. Hold at top briefly, fully extending arms.
PULL the bells down, keeping your butt tight and ribs pulled down and in.
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 May 12, 2018 | 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 April 30, 2018 | 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 April 30, 2018 | 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 April 28, 2018 | 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 April 28, 2018 | 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 April 28, 2018 | 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 March 30, 2018 | 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 March 25, 2018 | 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