Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

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 

Read More

Posted on   |  Awesome Foods

How to eat chocolate and stay lean

You already know chocolate has tons of health benefits – I’m not gonna waste you time with that. But it’s still not great to eat every day !… right?

Think again:) If you get the right stuff you totally can. So what’s the right stuff? It’s super easy– ya just gotta know the ONE powerful word to look for, this word changes everything!!

CLICK HERE to my guide on exactly what to look for AND 2 awesome simple recipes you can totally enjoy everyday without getting fat:)

Stay Tuned, in one week (Wed, Aug 2nd) I’m releasing a brand new podcast episode with one of the most healthy chocolate makers around. I can’t wait for you to hear how this place got started and what they have for you. I can’t wait!!

Have fun with the guide for now- Mwah!

Posted on   |  Strong Moves

Your ” Got No Time” Workout

You’d love to workout today, but you just can’t find the time to get to the gym or those class times aren’t lining up for you, right?!

That’s exactly why I created this “I’ve got no time to workout!”  Workout.

All you need is at 8 minutes and a little space.

 

CLICK HERE for this Awesome Video

To save you even MORE time – I made this super simple step by step guide

 

CLICK HERE to grab that guide then do these two things:

1.Stuff it in your glovebox or laptop bag.

2. Take 10 mins. Pull over at a park OR take 10 mins before lunch or before you drive home to crank out this goodness:)

 

Just remember – any movement is better than no movement. Even if it’s 9 minutes you can workout today!

Save

Save

Save

Save

Save

Posted on   |  Awesome Foods

6 quick and easy foods that drop your body heat.

Awww, summer. Such a great time to chill out and hang out with our besties.

The sun brings us out, right?! Why the heck would you settle in with Netflix when you could meet a friend for happy hour on some sun drenched patio:) So awesome!

What’s not awesome is being hot and tired.

It happens to the best of us. Yes, the sun can zap our energy, but that social calendar filled with activities can really do us in.

So how the heck do you keep enjoying all the cool stuff AND stop being so tired and hot? If you’ve been sweating your face off and craving a good night’s sleep then listen up,

You’re gonna love this…Change your foods!

Without taking any time or energy you can quickly drop your body heat, get more energy AND banish any belly bloat that’s got you packing a cover up.

 

 

I’ve got 6 amazing goodies for your on the go days, sure to cool you off and keep you lean.

Best part is they’re packaged and totally healthy!  CLICK HERE for your 6 grab and go foods guide. Learn WHY these specific foods keep you chill. lean and better yet know how to get them in your day.

If you’re curious as to why and how these products work so great, READ ON! I broke it all down for you below

 

Read More

Posted on   |  Podcasts

Podcast! Flax 4 Life, Healthy baked goods picky bodies love!

Did you know I have a podcast?

(I actually started it 3 years ago)  It’s literally FOR you.

Since I love finding easy ways to stay healthy- I dig up awesome healthy food companies that make it super easy for busy people to eat healthy.

And man did I nail it with this find.  Flax4Life

CLICK HERE to order off AMAZON

You’ve probably seen their stuff at Whole Foods or PCC – but you gotta know what Flax 4 Life is all about &  what you can totally enjoy!

Gluten Free, Dairy Free Baked Goods!  Chock full of Omega 3’s  & Deliciousness

CLICK HERE for iTunes podcast

Would you love a muffin? What about a sandwich or a brownie?

If you’ve got a picky body, this is like turning a knife in you.  Yeah, you’d love one… but OY,Vey! The aftermath. Not just the bloated belly and wanting to take a nap, but possibly revenge from your GI tract and a decent self mental lashing.

Having a picky body bites. My body hates dairy, wheat and most grains. That means no pastries or desserts. Yeah, this isn’t a huge deal, but man, it would be so nice to not spend hours making my own healthy options. Not to mention, I would love to actually eat a burger with a bun attached.

Why are all the easy to grab foods, so bad for us! Good things some awesome companies are turning this around for us

Like  Flax 4 Life!

 

 

This family run bakery has changed the baked goods game.

They’re serving up Gluten Free, Dairy Free baked goods bursting with omega 3’s. What’s even better is these babies are perfect for on the go lifestyles. All ya gotta do is Grab and GO

Only someone who really understands would create such a perfect option for us picky bodies. Boy do they get it, turns out these very products SAVED their family. They really do mean Flax “for life”[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5494180/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Kasondra Shippen, Flax4life Owner shares how

  • Everyday foods were killing her family
  • Changing her OWN daily diet got her to run her company and family better (she’s got 5 kids!)
  • Everyone can benefit from cutting out wheat
  • They keep their goods tasting great while staying Gluten Free, Dairy Free and packed with nutrients.
  • These products are great for kid’s! They love the taste and it’s keeps their little bodies and brains super healthy.
  • YOU can get hold of and enjoy their healthy baked goods right now!
  • Their single packs keep you indulging mindfully
  • They are paying it forward big time

And this stuff tastes good! I love the blueberry and carrot raisin muffins, they’ve made it super easy for me to get in a good breakfast or afternoon snack when I’m on the road.

OH! and they just started carrying cakes! So perfect for health conscious parents. I’m totally ordering one for my nephew’s birthday party.

Check out the other goodies:)

 

 

Gluten Free, Flax cake!

email them to grab one:) Limited right now

 

 

 

 

Granola, soo good as a dry snack

or for breakfast with goat yogurt or almond mil

 

Muffins! I love these with a smear of almond butter

 

 

 

 

 

The blueberries are specially harvest by a local farmer, ONLY for Flax4Life!

 

 

 

 

 

 

Finally, we get our buns back!

 

 

 

I love these with some vanilla coconut ice cream, YUM!

 

Let know what you and your family thinks of these goods. Come back and leave a comment!

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5494180/height/0/width/0/theme

/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Posted on   |  Strong Moves

VIDEO Get a Grip for Tight Abs

Okay, so this stuff really works. Coolest part it’s super simple and cuts down on your gym time.

Turns out that if you grip something very hard (specifically with your hands or thighs) you will turn on your abs more.

For example – if you crush these weights with your hands:

 

 

 

 

 

 

 

 

 

Or squeeze the heck out of a yoga block with your thighs:

  

 

 

 

 

 

 

 

You’ll make your abs work harder INSTANTLY. This will make you leaner and stronger in less time.

Super Efficient, Sooo cool!

We all need that:)

So how the heck does this work?  Great Question, I wondered the same thing.

I did some fun digging and found some awesome science to back this stuff. I’ve got it all oulined for you below.

If you’re not into that science right now, you can jump right to this crushing work for your abs NOW

Check Out My 3 Top Grip Moves for Tighter Abs.  

The Videos are in that Guide

I’ve set you up up with a step by step guide of each move, as well as a VIDEO of each one! Oh and you’ll also get a complete workout that puts these all together so you can get going and know exactly what to do.

CLICK HERE for that Guide, I’ll drop it right in your inbox

Now for the Science!

How exactly does gripping something harder make our Abs work more?

I’ve got a short and sweet rundown for you. Keep reading:)

Read More

Posted on   |  Awesome Foods

Protein Shakedown! Your top three protein powders + 1 game changing add in

Protein Smoothies are a godsend!  They work in our busy days, feeding us a ton of great stuff to keep us lean, strong, healthy and full:)

Did you know there’s over 20 different kinds of protein powder… from cricket, bones and goat milk to pumpkin seed.

How the heck do you know which powder is best for YOUR smoothie. And how do you make the right choice when you’re in different places (home, juice bar, grocery store, travel pouches)

It can get totally overwhelming, right?!

That’s exactly why I put together this quick access guide.  I want you to have something super easy that ANYone can use to find the BEST protein powder.

 

TA DA!!  I hand you THE totally understandable guide to picking YOUR best protein powder. Are you super excited? You should be:)

 

CLICK HERE to grab that

I’ll send this Freebie Guide ( a downloadable PDF) right to your inbox. This way you can print it off, put it in your partner’s satchel or forward to your workout buddy. Don’t forget to share this info, you never know they may be suffering alone, lost and confused in the protein aisle:)

We can all do better, we just gotta know better 🙂  Till next week,

Breanne

Save

Save

Save

Save

Posted on   |  Awesome Foods

NEW Cooking Vid! Breakfast Sausage with Fennel + Sweet Potato Cakes

Yessss! It’s time for your a new Cooking with Curran’s cooking video.  Check out the super easy, family friendly, healthy recipes we have in store for you!

 

For great quality meat you can totally trust check out DIESTEL TURKEY

Warm Cabbage with Mushrooms

3 tbsp olive oil
1 tbsp gomasio
5 cloves garlic
1 lb crimini mushrooms ( other varieties are great as well)
1 lb Napa cabbage
Directions
heat coconut oil in a large pan. Add garlic let cook for 2-3 mins.  Add Mushrooms and let saute for 4-6 mins on med heat. Add cabbage and  gomasio cook for 3-4 mins.
(lasts for up to 5 days)

Galen’s Kid Friendly Sweet Potato w/ meat and poblano relish* (relish optional)

Ingredients

2 poblano peppers, halved lengthwise and seeded
2 cups multicolored cherry tomatoes, halved
3/4 cup thinly vertically sliced red onion
5 tablespoons olive oil, divided
2 tablespoons fresh lime juice
1/2 teaspoon pink himalayan salt

3 roasted sweet potatoes cooked
TO COOK :
Preheat oven to 425 – wrap in foil and let cook for 45 mins.

6 ounces cooked meat (sausage or cooked boneless rotisserie chicken breast, shredded and warmed) OR cooked breakfast sausages below!
2 tablespoons chopped fresh cilantro

Directions
Preheat broiler to high.
Place poblano peppers on a foil-lined baking sheet; broil 8 minutes. Wrap in foil; let stand 10 minutes. Peel and coarsely chop. Combine peppers, tomatoes, onion, 2 tablespoons oil, juice, and salt in a bowl.
Reheat sweet potatoes.
Top sweet potatoes with cooked protein and relish!

 

 Savory Breakfast Sausage

3 tbsp olive oil
1 pound ground beef or lamb
1 garlic clove, minced
3/4 teaspoon dried marjoram
1/2 teaspoon dried fennel, crushed
1/2 tsp nutmeg
1 1/2 teaspoons pink himalayan salt
1/2 teaspoon freshly ground black pepper
1 large egg white

Directions
Mix together the meat, garlic, marjoram, fennel, nutmeg, salt, and pepper in a medium bowl. Add the egg white and combine thoroughly.
TIP! rinse hands in cold water to more easily form patties. With your hands shape each ball of meat into about a 2 inch thick patty.  You can cook them immediately or keep in freezer for up to 3 days and cook each AM
OR – Freeze and defrost later to use.
Heat a skillet over high heat, add oil. Cook sausages on both sides until cooked through – bout 3 mins/ side ( check center for no pink)
Sausage patties can be fully cooled, wrapped, and frozen for microwave reheating.

Posted on   |  Awesome Foods

(VIDEO + Freebie!)Your best tasting, lean making cereal for Grown Ups!

Breakfast can be a real bugger. Especially if you’re trying to stay lean and healthy

Cereal’s great, but unless you’re training for a marathon, you simply don’t need all that. Yup, even the real healthy kinds with labels that say ” Natural, Organic, high protein, fiber and anti-oxidants” on the label.

Unless your cereal label can say it has

AT LEAST 5g Protein, NO MORE THAN 6 g Sugar and LESS THAN 10 g of sugar you’re in for a roll over the top of your pants and hunger cravings all day long.

(That is super hard to find!  I did find an awesome store bought one for you. It’s in your Freebie Download!)

Time to face it..

Cereal is for KIDS! They have those super active growing bodies that use that stuff up.

So what’s a health seeking high performing grown up to do?!

I gotcha covered:) I engineered a super awesome recipe for busy lean seeking adults

Paleo Chocolate Coconutty Granola! Chock full of everything YOU NEED

GF,Dairy Free AND Sugar Free (raw honey only)

It’ll keep your mitts off those pastries and breakfast goodies that keep popping up in your mornings. ALSO It tastes  freakin’  delicious and fills you up for at least 4 hours. I chow down on this at least 5 days a week, no matter where I’m at!

Here’s a peek at what I have in store.

I’ve also got your Best Ready Made/ STORE BOUGHT option. If making your own is a joke:)

CLICK HERE to get your complete guide. Recipe + Best option to buy

AND your QUICK  GUIDE  to eat this anywhere your day takes you (airport, car, office, coffee shop..)

CLICK HERE to get my Downloadable Recipe + Store Bought Option  step by step guide that keeps this in your AM routine, no matter where life takes you!