Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

Posted on   |  Uncategorized

VIDEO. Stop frustrating your dinner dates!

Hope this clip makes you chuckle:)

I used to get so many eye rolls and heavy sighs from my husband when we’d eat out.

I’m pretty darn happy to say “used to”

A few years ago, my life got super busy, I had to figure out how to eat EVERYWHERE and  stay healthy. Now I don’t know about you, but that can be pretty tricky, especially when your body hates dairy, gluten, corn and most grains.

But I found an awesome trick!  There’s these 5 steps I stick to every time I eat out. They’ve seriously made my life so much easier! I figured you’d love this trick, so I created a FREE Masterclass

5 Steps to eat ANYWHERE and easily find something healthy you’ll love.  CLICK HERE to SIGN UP

I’m gonna host it a few different days so you can totally make it.

Oh and please share this with your friends & family. This is perfect for anyone that travels a lot, has kids, work events etc..

Oh and don’t worry, my friend Bridget learned my trick and look at her now:)

 

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Posted on   |  Awesome Foods

Coffee! Science on Why it’s awesome for you

To put your mind at ease about enjoying coffee, I’ve lined up some awesome resources for you.

I’m from Seattle, worked as a barista for 4+ years and wake up at 4 AM. Needless to say I am a huge fan of coffee. As a Nutrition Specialist, I LOVE that more and more studies emerge showing the health benefits of coffee.

To stay unbiased, I dug up some studies for you. There’s also some fun facts sure to impress your friends)

(CLICK HERE for Bulletproof Coffee Info)

ALSO  have alternatives to coffee (it may not agree with you) CLICK  to know what to drink  “if not coffee”

Best part is, by the end of reading this blog you will the exactly how to easily enjoy your coffee so you get the most benefits  out of it!  Please scroll through it all.

First some quick facts on what coffee does for your body:

It naturally gets your body to: burn fat, reduce the likelihood of dementia, depression and diabetes. Now let’s hit pause (before you go grab a latte, mocha or your drip coffee with cream) you should never add anything BUT water.  that water should be the best quality (filtered water) . 

DO NOT ADD: 

Milk (any type) Sugar and flavors (ANY type) will block coffee’s awesome powers and create havoc in your body (if not right away, over time)

** Caveat! Bulletproof coffee is healthy and I strongly advise it – CLICK HERE for full video + guide

Okay, now we can move on 🙂 I have pro tips below to stay healthy & cash in on the best stuff!

 Here’s WHY coffee is super healthy and what superpowers it gives you

1. Those beans are chock full of awesome stuff

It’s all thanks to the rich soil they grow in. Think about it – when do you ever look for your beans to come from Cincinatti?  NOPE you want fancy tropical names like Brazil, Costa Rica, Columbia, Jamaica, Indonesia. That’s cause those places have dense rainforests and amazing soil chock full of good stuff that these beans soak up and give to you.

Specifically:

  • Magnesium– keeps bones strong, reduces fatigue, reduces risk of osteoporosis, keeps your heart healthy
  • Riboflavin– Huge for muscle regeneration and recovery, improves insulin sensitivity AND keeps your gut healthy. Also improves vision and skin health
  • Panthothenic acid– produces neurotransmitters, decreases depression and anxiety, boosts muscle recovery, synthesizes neurotransmitters, hormones and fats so you can stay balanced and deal with them all best.
  • Potassium– Keeps your nervous system healthy and regulates heart rate
  • Polyphenols– Basically micronutrients with antioxidant activity. If you want a healthy gut, less risk of disease, fight off depression and care about looking great- you need to give a damn about these.

Turns out coffee is the #1 SOURCE OF POLYPHENOLS!

ALL this combined keeps you healthy, strong, skyrockets stamina, ups your mental game, keeps you emotionally calibrated PLUS fights off off free radicals so you’re less at risk to get scary diseases like cancer, heart disease and depression

2. Those beans actually make you crush your workouts and make you more attractive

Get stronger, faster, happier and more focused. Hello superhero days:)

Coffee is an “ergogenic aid”. It boosts your “power output”If taken before ANY form of exercise you will be faster, stronger and more focused. (so long as you got enough sleep and stay off your phone during your workout)

I definitely do better when I have coffee before my own workouts

Here’s some sweet ass COFFEE Studies/Science for you!

Increases performance in strength training:
https://www.ncbi.nlm.nih.gov/pubmed/18708685

Increases aerobic – cardio performance http://journals.lww.com/acsm-msse/Abstract/2003/08000/Effect_of_Repeated_Caffeine_Ingestion_on_Repeated.15.aspx

PLUS it Decreases Depression

Now this is cool. There’s an awesome study from Harvard proving that coffee drops depression in women. I’m super excited about this:)

Study for you:  https://www.hsph.harvard.edu/news/hsph-in-the-news/coffee-depression-women-ascherio-lucas/

 3. SO here’s how to not screw all this up for yourself

All this kickass stuff is in the coffee BEAN.

There is not many benefits to milk or sugar. We don’t need either in our diets. ( leafy greens can give you all the Vit D, calcium, iron and magnesium you need)

Remember THIS:   Anytime you add milk (any kind- even dairy free) or flavors (any kind- even sugar free) you decrease the awesome powers in the coffee bean.

Just to be extra clear.. Coffee gives you all these amazing benefits, as long as you don’t add milk or sugar.. those two things are like kryptonite to coffee.

THE 5 BEST steps to get the most out of your coffee.

  1. Don’t add milk or sugar –

This may be hard for you. Try this.. change your latte or mocha to a “MEZZO” this means you have half the milk, the other half is water. Steamed together it’s still creamy and you’re not pouring as much kryptonite on your coffee.

Sorry, there are no tricks to the sweeteners – simply get rid of them. That means even the sugar free, non fat kinds + any chocolate or caramel sauce. You’re basically crushing superman with a giant rock.

2.  Drink 12 oz or less.

The more water you mix with your coffee the more it’s diluted. Not as much as with milk – but it’s still not as powerful. A smaller cup will greatly reduce the water content

3. Drink espresso, not drip coffee

Espresso means the beans are ground and packed tightly and just a small of water flows through them. Drip is loosely packed ground coffee and a lot of water passes through them. ** also espresso gives you more energy for longer.

Once I switched to ONLY straight espresso, I stopped having those energy crashes

** also OPT for the LIGHTER roast – it has more caffeine!

4. Stick to one, MAYBE 2 awesome cups of coffee a day

When you up the power from your coffee, you simply don’t need as much. Try not to drink coffee after 2 PM, if you’re a normal 9-5 worker.

5. Up your shots

That’s right.. I said it:) If you’re used to 2 cups of double tall lattes (2 shots/drink) – nix the latte and get 4 shots of straight up espresso in just one cup in your AM. I turned my two double short into 4 shots of espresso.

6. GO for the lighter roast– The less a bean is heated, the more caffeine it has. Cool, right!

**7. THIS IS THE GAME CHANGER! Make Bulletproof Coffee

Bulletproof coffee is your coffee enhanced in every great way. By adding two simple ingredients to your morning cup you will burn even MORE fat, skyrocket your brain power & stay full longer. The coolest part is you way more polyphenols out of every cup of Bulletproofed coffee.

CLICK HERE for all the goods on How to and Why you should BULLETPROOF YOUR COFFEE!

(I have it everyday – 5 years and going strong!)

Stick to this list for easy reference on best coffee drinks.  #1 is best. You deserve better than anything  8 or 9 🙂

#1  Double or Triple Espresso. This is just the shots – High quality beans (no drive thru small town stands for you). 2 – 4 shots.If too bitter for you add a small amount of water – 1-2 inches is good.

#2  Short (6 oz) Americano – Pick the amount of shots you want 2-4 shots. This is 1/2 espresso 1/2 hot water

#3 French Press – More densely packed coffee grounds = still some great powers for you

#4  Pour Over – Higher quality coffee with denser packed grounds

#5 Cold Brew – Opt for non flavored and no milk added.

#6  Drip Coffee – less beans more water. Go for a small size on this. More water is not better

#7 Mezzo – 1/2 americano 1/2 steamed milk. Remember milk is kryptonite to healthy coffee beans

#8 Latte – espresso + steamed milk. Not a healthy choice. You are have just killed superman with that milk

#9  Mocha, frappucino … anything else = not good at all. You know better:)

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Posted on   |  Awesome Foods

VIDEO.How to get home from a trip and not eat take out all week

 

 

Summer weekends, they’re rad right? Full of hangin’ out with our fav people + maybe some short trips out of town. I love this stuff!

In fact Noah and I just took a road trip last weekend. Here’s us at a rest stop

What I don’t love is coming home Sunday eve and dreading Monday. Ugggghh.. seeing all I have to do for the rest of the week makes me wanna throw a tiny fit like a tired 5 year old.

But that never helps, right!?

That’s why I came up with this ONE SUPER SIMPLE trick that takes just one hour and totally takes away all my stress and dread for the busy days to come.

All ya gotta do is NOT melt to your floor, sofa or bed. Grab your keys, your wallet and get going with these THREE STEPS. In one hour you’ll be so F’ing happy!

 STEP 1.  Go to your nearest Healthy Grocery Store and buy this:

Grocery List

Step 2. Go Home and Do This

Cook the below 5 recipes (takes 15 mins) – 45 mins if you want the baked acorn squash

All recipes will set 1 person up for 3 days.

Cooked Greens Recipe.

  • peel and thinly slice 1/2 red onion.  Put a large pan on your stovetop with 2 tbsp EVOO.
  • add onion slices and let cook for 2-3 mins on low-med heat.
  • Add loose, cleaned greens and toss for 2-3 mins.
  • Add 2 tsp mustard powder

Remove and put in tupperware container  OR enjoy some now:)

Cooked Sausage – Your fav meat. GRASS FED 2-4 sausages.

  1. Fill a large pot with water and bring to a boil
  2. Once boiling toss in sausages
  3. Let cook for bout 6 mins.
  4. Remove – either pick out with fork – or use a colander to drain
  5. Slice in half
  6. In a large pan, put 3 tbsp EVOO.
  7. Put sausages in pan and cook another 2 mins/ side
  8. Remove, store in container in fridge till you want them. Last up to 4 days:)

Eggs

  1. Fry and egg! Heat up small pan with 1 tbsp EVOO on med heat. cook one whole egg on med heat. turn after white is solid white around yolk, bout 2 mins.

** cook this right before you eat. Perfect on top of greens w/ half a sausage

Baked Acorn Squash w/ Molasses

  1. Preheat oven to 425 F
  2.  Cut 1 squash in 1/2. Place in large pyrex dish – face down, so fleshy side down
  3. Add 1/4′ of water. Let cook for 35 mins
  4. with 10 mins remaining – flip squash over and drizzle 1 tsp molasses in each 1/2
  5. return to oven and cook another 10 mins

Remove and enjoy/ And or store in fridge to enjoy later.

Make Tuna Salad:

 

  1. Open and drain 3 cans tuna.
  2. Put in a large bowl with 2 tbsp mayo and 1/3 cup plain yogurt.
  3. Slice 3 stalks celery and add to bowl
  4. Mix well and store

Green Salad

Put rest of greens in a large bowl-

Add one brightly colored veg (red bell pepper, green peas, broccoli, red cabbage etc..)

pair 1/2 cup Tuna salad above OR 3 slices Diestel Turkey (below)

Add a great Dressing! I love Annies

 

 STEP 3. Pack It Up!

Take out 3 medium tupperware containers (per day) fill with this:

First container = 1.5 cup salad greens + 1/2 cup tuna mix

** add walnuts, sunflower seeds and Annies dressing – bout 1 tbsp for extra deliciousness.

Second container=  fill with 1 cup yogurt or non dairy milk

 Pre pack snack ziplock bags (2/day) with this:

  • Gluten Free Granola in one bag per day
  • Sliced Deli Meat in one bag/ day – bout 2 slices Diestel

Roll easy through your week with this..Pack 3 lunch bags with exactly this:

  • 1 container yogurt
  • 1 bag cereal
  • 1 container tuna and greens

OR

  • Salad Greens with Annies dressing + 2-3 slices Diestel turkey
  • 1 plastic fork & 1 plastic spoon

So that will get you through your busy days with great foods to grab!

need some snacks to get you through?

Toss in a perfect bar  AND a packet of nut butter.

Have HALF of either one when very hungry. Enjoy the 0ther 1/2 when hungry again:)

  • Now dinner= EASY. Will take 2, MAYBE 3 mins
  • Reheat the greens
  • Add a sausage or deli meat
  • Add an egg on top
  • maybe some avocado

Add 1/2 that baked acorn squash if you need more. Great with grassfed buffalo milk butter and cinnamon, or Ghee and cinnamon:)

BAM – there’s dinner

This all will save you tons of time and money and for sure keep your energy up, so you can be more awesome at all you do!

Hope you love this Set UP, It’s kept me from set backs after trips for years!!

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Posted on   |  Awesome Foods

VIDEO. Quick & Easy Healthy Foods For Travel

Stop stressing about finding healthy restaurants. Stop buying crap food at airports and gas stations. Stay set up with this super easy set up. Simply Buy the stuff, pack it and stay awesome!

Everything is Gluten Free, Dairy Free, Grain Free, Paleo & Chock Full of Veg, Healthy Fats and awesome nutrients. Man! you are gonna love this set up

 

Travel Day:

EVERY DAY

AM

** CHECK OUT Meleshake, learn why they rock + listen to podcast!

OR

________

 

Later/ early afternoon hungry?

________

3-5 hours later 2-3 Pm ish

Nut Bag: 1/2 cup unsweetened coconut flakes

  • 1/3 cup dried currants
  • 10-15 almonds unsalted
  • +
  • 2nd packet amazing grass packet in water

Hold you over before dinner

 

Posted on   |  Strong Moves

Jasyoga. Yoga that works in EVERYDAY life

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5636281/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

iTunes CLICK HERE

We all know yoga is good for us. We know we should stretch more, drop some stress and maybe stop feeling all jacked up. So why don’t we do it more often? I mean it’s very definition is:

Yoga: a system of exercises for mental and physical health     We need that pretty much every day! But there’s no way most of us can fit in a yoga class more than twice a week. Here’s a few of the 10 reasons I came up

1. Don’t have enough time   It’s hard to fit in a 60-90 minute class time. Then there’s the time to get there as well as shower/ clean up time after. Could take up to 2-2.5 hours just to get in that yoga class.

2. Stinky and sweaty after  Yoga is typically in a warm to hot studio. Do you have time to fit in a class, go home shower and get on with your day like that? Many studios don’t have showers (or just one shower)  Often I can’t make a class simply because I can’t figure out how to get my own stink off after.

3. Can’t make the class times   Yeah there’s a lot of times, but none of them work for you.

4. Don’t know where to start  Yoga can look a super daunting to many of us. My lifter friends feel exactly this way. The thought of holding a position and not moving can make many Type A gym goers super anxious.

So what if we took away ALL the excuses?

What if you could do yoga anywhere, anytime for  just 5 minutes. No hassling with traffic, class times, showers, no chanting or expensive accessories, totally familiar movements where you can fart as much as you like and no one will judge you. Oh, you also can do it all for less than $10/month.

Doesn’t that sound way more doable? That is exactly why you MUST know about Jasyoga. 

Jasyoga is online bite size (5-30 minutes) “practical yoga that helps you solve imbalances” stated by creator and owner, Erin Taylor.

You may not be concerned about “imbalances” in your body. But you totally should. This is when you are tight, jacked up, achy, tired or god forbid.. injured. This all can wreck you big time, making you suck at daily life on every possible level.

Erin knows just how gnarly imbalances can be and how crucial it is to keep the body in balance. As an injured college basketball player she knew she had to fix her body but needed something that was totally doable and practical for everyday busy life. This is how Jasyoga came to be.

For the past ten years she’s has been bringing Jasyoga to the masses; from College football teams, NBA players, Olympic Track Stars to the mom next door. After moving across the world and having a baby, she realizes just how important it is that anyone be able to quickly “hit reset” and find balance everyday. You’ve got to check out her amazing resources that you can grab hold of right now, from anywhere.

That’s exactly why she’s on this Burn Brighter episode, so you can hear:

  • How she fits in yoga daily on super jam packed days as a full time mom (2 yr old), author & business owner on the go!
  • How she went from injured collegiate basketball player who hated yoga to the THE go to coach for athletes.
  • Why she’s the non yogi’s favorite yoga teacher
  • How her 2 books (Hit Reset and Work In) give you even more resources to feel better everyday and stay in your game
  • Why recovery is literally the #1 thing that will make you perform better (get faster, stronger & be more focused)
  • Why her simple approach and tactics have gotten her working with NBA players, Olympians & the neighbor lady.
  • Why even your most impatient and jacked up family member would love her stuff
  • How you can have the most stressy/packed day and still totally find balance for yourself.

You are getting so much game changing info and tools to start RIGHT NOW for FREE!

Yup, you get One month of Jasyoga videos for FREE.  All you need is this code: BURNBRIGHTERRESET.  Just head to video.jasyoga.com or CLICK HERE and enter that code to get FREE, totally doable yoga today! Make sure you use all caps

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5636281/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

“Jasyoga is yoga for YOUR real life. We’re here to help you use yoga to achieve your goals and become more balanced and resilient along the way.” Erin Taylor

Doesn’t that sound amazing?!

Now Hit Play to “Hit Reset” Right Now

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Posted on   |  Stress Less

3 steps to get ANYONE be more healthy

You know how some weeks you get the same message over and over again? Maybe you see it on billboards on the way to work, hear it in songs during your day, possibly even people around you are talking about that very same topic… it’s like the universe is trying to tell you something, right?!

Most often it’s something that you MUST start paying attention to, ignore it and you’ll be sorry

That’s exactly what  happened to me last week.

It started with a few frustrated clients (2 ladies and 1 man were frustrated with their spouses. Another woman is struggling with her overweight father)  They were all super irritated that their loved ones weren’t doing anything to improve their health. For some it was getting pretty serious. One woman’s husband had his second heart attack about a month back and already was back to eating fast food, working long hours and skipping any exercise in his day.

All three clients were exhausted from trying to get their partners to be more healthy.They had tried it all; therapy sessions, nutrition books, workout videos, healthy grocery shopping, hired them trainers, watched every health documentary on Netflix, taken them to yoga and gotten up early for walks. None of this was working for ANY of them. In fact one lady took her dad to Whole Foods and on the way home he asked if they could stop at McDonalds.

Within a couple days, 6 stressed out people had asked me about what they should do to get someone they care about to be more healthy.  I promised one person I would come up with a super solid plan for her to start with by Aug 10th.

Once I started working on the plan ( THIS BLOG POST) I realized I was going through the same thing. I was super frustrated with my husband’s food choices. As I started working on this plan I realized I was gonna have to do some work myself.

Now I should say that being frustrated with my husband’s nutrition is nothing new. In fact 14 years ago when we first moved in together, I tried getting him to walk with me in the morning. The first (& only time) we did this he stopped at a coffee shop, bought a mocha and then lit up a cigarette 2 blocks later. No joke

Now, I have to share he quit smoking 8 years ago. He’s lost 70 lbs, walks at least 6 miles a day and doesn’t even drink coffee anymore.

Great, right?!None of this has to do with me. I know that for sure. In fact the more I let go and stopped trying to get him to do stuff, he started doing it on his own.

So why all of a sudden am I frustrated with his foods?

For the past few months the pizza guy delivers at least twice a week, empty bags of Doritos fill our trash and Jiffy peanut butter is happening by the spoonful. Why is this happening, and why the heck can’t I get him to quit these crappy foods? My entire life is based around health and fitness.

 

This is super frustrating! In fact I full on punched an empty pizza box a few days ago. Then I took my dog and I on a walk. I put in my headphones turned on one of my favorite podcasts. I needed some good vibes and Gabby B does it for me every time.

I turned on her show ( Gabby Bernstein’s  Add more ING to your life CLICK HERE to open ) Within 8 minutes she gave me just what I needed to hear.

A slap of reality.

“People are our Assignments, They will keep coming back into your life and give you the same lessons over and over, until YOU do the work needed to move on”

Gabrielle Bernstein

This quote was exactly what I needed to hear. All this forcing and fighting people to get healthier wasn’t working for any of us! I realized that the problem was actually me..and possibly my clients, we had been doing it all wrong. We needed get to work on ourselves for them to work on themselves.

No don’t you worry, this is not some vague, hippy drippy blog post. I’m all about getting and giving exact stuff to work with, just bear with me.

I remembered what got Jimmy to finally drop the lbs, nicotine and fast food. It was 3 simple things!

Then I thought back to what got me to get myself more healthy years ago – SAME 3 things!! 

Then I thought back to my biggest success stories with clients I had worked with. The people that had the most awesome transformations followed the Same 3 steps:)

Before we get to these 3 steps.  There’s one game changer you can do/ MUST DO right now:

Focus on yourself. The 3 steps will ONLY work once you do this. 

My clients and my husband only started changing when I started working harder on MYSELF. When I went back to school for nutrition, upped my certifications, worked super hard on my own health- that’s when they all happened to transform and BE more healthy.

so First DO THIS:

Look at what you can do right now to challenge yourself.

Maybe there’s a half marathon you wanna train for, maybe you wanna do a pull up, try out yoga or stop eating treats after dinner. Heck maybe it’s on a whole different level.. maybe you wanna read more books or actually get to bed earlier every night. Pick one challenge and work on that. Don’t try and reason with this- just do it ( thank you Nike)

My challenge: Get to 3 yoga classes a week, Read for an hour a day and stop eating by 7 PM. All of that is doable, but definitely challenging for me.

What’s yours? Pick it now. Go with your gut and decide, then we can move on

Now, THE 3 steps that will get ANYONE to be more healthy

  1. SILENCE AND SPACE.  Everyone around them needs to shut it and back off.

Seriously.. No one can change anyone else, we all know this. This is ALWAYS where things go wrong.

The more you force people, shove info at them and talk AT them, they do worse. Always!  It’s exactly why my husband is drowning himself in crappy cheese and going through Jiffy like a pregnant woman. He’s working on opening his own business and I am all up in his grill on a daily basis with questions and opinions. I need to shut my face, listen more and give the dude some space

That’s exactly what I did in our mid 20’s. I stopped pestering him, gave him some breathing room and did more of the stuff I enjoyed (nutrition classes, kettlebell,yoga & hanging out with girlfriends).

One we give people space and understanding, then they can move onto steps 2 & 3. The biggest game changers!

2.   A HUGE “WHY”

Everyone has to have a super huge reason to change, your WHY. This has got to be the one thing that makes you do all the stuff you need to do to be everything you really want to be.  It’s got to be something that strongly pulls at you, makes you cry and get upset about.

This is not, I wanna look good in a bathing suit, fit in my old jeans or even I wanna feel better. NOPE  your why has to be SUPER SPECIFIC thing that slaps the sense into you.

It’s gotta make you get your ass to the gym before it’s light outside, say no to  pastries and turn off Netflix earlier.

I know for myself I ONLY did the hard stuff/ stuff I knew I had to do

(dropped the alcohol, sugar, wheat, dairy, picked up more weights, meditated and more time for family)

once I found MY WHY

My nephew, Noah.

He came to live with Jimmy and I after his mother (my sister) suffered a psychotic break and put Noah in serious danger. He had watched her struggle with depression and mental illness his entire life.

The day this photo was taken he floored me with this question:

“Are you gonna get sick and sad too?”

WHOA. that hit me like a ton of bricks. That was the WHY I needed.

I promised him I would do everything I possibly could to keep my brain healthy, stay happy, strong and keep us both safe.

We decided to take control with everyday stuff. Foods, fresh air, exercise, meditation and not stressing out our brains with too much screen time or too much work.

Now, 5 years later, we live within 2 miles of each other and we keep up the same habits. He could back off the screen time, but we both have a freakishly huge WHY.

Only when we find our strong WHY will anyone do what they need to do FOR THEMSELVES.

3.  A Support Crew

We all wanna be seen and understood. We’re human!

To actually be able to do the work and keep going you must have the right people and environment. My husband only got healthier when he stopped touring as a bass player in a band, he found some awesome friends that drank less and loved getting together to play board games and cribbage. Yes I was there for him, but one thing that actually gets people to change is them finding their own support crew.

My support crew is definitely my friends from kettlebell and yoga classes.

Ya gotta find your people that Inspire you and motivate you to do more. Jimmy’s got his game night buddies

I have my workout buddies. Totally different Vibes – but they all walk fiercely with strong hearts and clear visions of what they stand for. Some just have more muscles:)

 

I really hope this helps you today.

 

People are OUR assignment, we have to wake up and do the work OURSELVES if we want anyone to move forward and be more healthy 

-Thank you Gabrielle Bernstein!   gabbybernstein.com/

This is what I’m gonna do for my husband

1. Start doing more of what I love

Show them how awesome I feel, from doing stuff for MYSELF. (get to more yoga, create new recipes, read more)

2. Back off and shut up

listen more,  let them see what they need to do for themselves and ASK what I can do to help.

3. Find and Stick by my WHY

I actually need to spend more time with Noah, get more strict with my sleep time and stop eating after 7PM.

4. Plug into my Support Crew

Just planned a trip to visit my original crews at

 

Kettlebility,                                        Shefayoga

 

 

 

 

 

And Fuelhouse in Seattle

 

 

 

 

 

 

 

 

I’m also gonna make more plans with my yoga friends and do more workouts with fellow coaches here in Spokane.

What’s your plan?

Leave it in the comments! Can’t wait to hear it

 

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Posted on   |  Stress Less

Schedule it!


Here is your BEST FIX to actually getting the healthy meals made and the workouts done!

SCHEDULE IT!

 “If you don’t schedule it, it DOESN’T Exist!” – Marie Forleo
 
RIGHT NOW.Take out your calendar and your phone
First
Find a great day this week to cook for 1 hour. Not gonna happen? Then pick two seperate days at 30 minutes each. Schedule that right now.
Second
Find 5 days this week that you can work out for AT LEAST 15 minutes. Unlikely? Then pick 5 days that you can get in at least 5 minutes. Schedule those times right now.
Third Step
Set alarms on your phone. Set an alarm to go off TEN minutes before every workout time. At that time you’ll stop whatever you’re doing and go change.
Fourth Step
Set an alarm to go off 15 minutes before you start cooking. At that time you’ll go get your recipes, start taking the foods so you start on time and enjoy the process. 
Great! You’re all set.
Now just make sure you stop everything you’re doing and do the work when your alarms sound.That email, text, errand or Netfix show will be there when you’re done…
The precious time for yourself will not! 
 

Posted on   |  Awesome Foods

Store Meal Prep Set Up

It happens to all of us. You’d love to make all your meals at home, But you simply have NO TIME to get even 20 mins of some sort of meal prep in.

Stick to this super easy set up:

  1. Head to your most healthy grocery store
  2. Hit up the Deli, hot food bar and salad bar
  3. Pick out 5 already made things ** get enough for 3 servings of each

One cooked Veg

Ex: Baked Squash or Cooked Broccoli

One raw veg dish (salad= a green with 2 colorful add ins)

Kale with shredded beets and sliced mushrooms

Two Cooked Proteins

sliced turkey meat, tuna fish etc..

One Breakfast option

Primal Island Grain free granola, Purely Elizabeth, Flax  4 Life Muffins (DF/ GF) or a Pre made egg casserole

THEN DO THIS!

Get those to go boxes filled and take them home

  • pack a few containers for work/ on the go days =

salad greens with a cooked protein (Tuna + salad greens) with a great dressing – I love Annies  Salad Dressings. Pick one that has low to no sugar and is Dairy Free. – That’s lunch. Add on some lil buddy add ons to hold you over longer CLICK HERE for those

  • Make your dinner’s with this:

cooked veg + a cooked protein + good fat (avocado, cashews, goat cheese)

  • Wake up to easy breakfast with your Flax for Life Muffin, bowl of granola or frittata – eat at work or home:)

 

Posted on   |  Awesome Foods

Little Buddies

These are literally your best food buds:) They make your meals way more awesome and keep you full longer.

Lil’ Buddies

These yummy add-ons make your meals more enticing, keep you full longer and deliver you body power packed protein and nutrients .
Keep these stocked weekly – to complete your meal set ups.

 

  1. Goat Cheese- a harder one you can slice is great
  2.  Goat, Almond or Coconut milk yogurt . Goat will keep you full longer 🙂
  3.  Cashews, walnuts, almonds ( 20 max daily ) – ex : 10 for snack , 10 on a salad
  4.   Hard Boiled Eggs (4-5/week)
  5.   Avocados (3-4/ week)
  6.   Seed Crackers (try Engine 2, Mary Gone Crackers, or Dr. Krackers brands). Gluten Free & Grain Free
  7.   Kimchi, salsa or high quality kraut
  8. Almond Butter.  A great option is single serving packets for at work, busy days or travel. Justin’s AND Once Again Nut Butter are great! Just get the plain almond.  ** I like almond, since it keeps you full longer than peanut butter and is less expensive that cashew, sunflower or hazelnut butter.

Posted on   |  Podcasts

Nib Mor. Your chocolate ticket to stay fit,healthy & happy

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5587941/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

CLICK HERE to listen on  iTunes

Okay, so I’ve been on a chocolate kick. Honestly I’ve always loved chocolate but this year I’ve really been digging the stuff.

Most likely it’s due to stress and massive life changes.  My husband and I  left our jobs and life in Seattle to focus on family and grow our own businesses. I immediately sought out my old comforts; yoga studio, juice bar, park for my dog, great coffee shop, bookstore and my daily chocolate! 

Chocolate is a such a comfort, right?! (check out science at end of this post on why it keeps us calm and happy)

Good thing I found a way to get my chocolate fix without getting chocolate wasted and packing on a muffin top!

It’s all thanks to Nib Mor, this sweet company (pun intended) that lets me indulge without undoing my workouts. (In fact it’s helped me workout better!)

Nib Mor is the chocolate brand that lets you “indulge mindfully” . This company knows how to stay healthy and happy, that’s exactly how they began.

 

In fact the founder herself created this sweet solution after looking for ways to get more healthy and happy in her own life life.Ya gotta hear

this story of how Heather K. Terry went from Broadway actress to health focused chocolatier! She for sure gets life changes + a need for healthy chocolate:)

She even wrote a book about her journey; From Broadway to Wall Street, Cautionary Tales of an Unlikely Entrepreneur. 

 

 

 

Nib Mor makes it totally possible for us busy, health seekers to indulge and enjoy while staying lean, strong and happy!

I got Nib Mor’s Melissa DeStefano, to join me for this podcast episode. She’s got the goods on why we can totally enjoy their stuff and not undo our green smoothies and workouts that day.

Hear How

I can’t wait for you to know all the greatness that Nib Mor has to offer you! CLICK PLAY below and enjoy:)

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5587941/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Oh and for a little motivation to enjoy chocolate, here’s some CACAO nutrition facts (read below)

Also CLICK HERE for my freebie download! Packed with recipes and how to enjoy more chocolate without getting fat 🙂

Go on, listen to the episode and share this awesome info! Friends don’t let friends eat crappy chocolate 

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