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Fitness and Nutrition Coaching for women over 35

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Posted on   |  Awesome Foods

Golden Milk. My #1 Fix to crush nightime snack cravings, burn more fat, sleep great + workout better!

Golden Milk – This stuff is freakin’ magic

Seriously.  It helps you sleep better, burn more fat, decrease recovery time between workouts/ working your body hard, decrease inflammation, increase immune system and has anti cancer and mental health benefits

I started drinking this when I had some giant family drama going on- couldn’t sleep and was totally holding onto body fat.

Now that’s gone – the drama and the fat , thank heavens!!

I still tap into this a few times a week.  Helps me sleep better + speeds up recovery btwn hard strength workouts/ stresses on the body..  Oh and it keeps colds at bay, boosts our immune system and crushes nighttime snack cravings!

GOLDEN MILK

A soothing drink made with high quality fats and spices (coconut milk, coconut oil, turmeric, black pepper, cinnamon and ginger) It’s an ancient Indian Ayurvedic remedy.

Us Western World folk only began learning of this a few years ago. Lucky for you and I there’s an awesome company that’s perfected the recipe and makes it super easy for us to access the drink whenever we like 🙂

USE Gaia Goldenmilk mix.  Just add your milk of choice, heat, mix and enjoy!  CLICK HERE for info

What I love most is that Gaia has dates, black pepper and ashwaganda in it!

1.The date powder – keeps the drink slightly sweet (not very) – but definitely makes it more tasty WITHOUT raising glucose much.. very minimal amount. Great sweetener source! ,

2. ASHWAGANDA!  Love this herb – It’s one of the most prevalent Ayurvedic sources and in India means “smelly horse” – On it’s own – it has a fould smell – but not in the mix – It’s powers are to 1. Increase Strength ( hence the “horse”) 2. Decreases Inflammation 3. Decreases mental anxiety and stress 4. Helps you sleep!  It’s your chill pill

3. Black Pepper – Necessary to release the curcumin in Turmeric – this is turmeric’s most potent health property. Curcumin is an anti cancer property, as well as aids digestion and reduces inflammation and stress in the body.

You can also make this on your own — BUT I say just buy GAIA’s set up… it’s hard to find ground ashwaganda and cost

 

You can find this at PCC, Whole Foods, most Co Ops AND on AMAZON – CLICK here

I enjoy golden milk 3 nights a week – when I need more recovery, sleep and gotta perform big the next day!

If you’re a DIY kinda human -scroll down to make it yo’self!

homemade recipe

Turmeric Paste
turmeric powder 1/4 cup
water – 1/2 – 3/4 cup
stir over low heat 7-10 mins

stir to make paste –

(I keep this in a small tupperware container in my fridge) – you only need 1 tbsp per cup.

GOLDEN MILK
1 cup coconut milk (full fat)

1 cup almond milk ( or hemp or rice)
1/2 tsp cinnamon
1 tsp coconut oil
1 tsp – 1 tbsp  turmeric paste (above) 
1 tsp chopped ginger
4 black peppercorns ** a must to release nutrients from turmeric
2 tsp raw honey

stir over low heat stir occasionally
strain – to release ginger and back peppercorns

Sip and Enjoy

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Posted on   |  Awesome Foods

What Dr. Brenda Eats

The Recipes that keep this lady on top of her game!

I get to work with some really amazing people. Most of my clients are super busy and travel a lot, so we do e-coaching. One of my virtual coaching clients is Dr. Brenda Salter McNeil.  She and I skype every 2 weeks to create a super specific plan for her to work on. She gets recipes, how to order out, workout plans and some mindset tips to keep her inspired- so she can keep doing it all!

Brenda knows she can plan the work. But real change only happens when she works the plan.

Once she made these recipes, she got all sorts of people wanting to know what she was eating and where she got it!

So I thought I’d share the recipes I gave her. Hopefully they will get you turning heads too:)

But first- here’s a little more about why you should know about this lady:)

Dr. Brenda is literally changing the world daily. She has a strong purpose and mission that she lives daily

” To inspire and equip young Christian leaders to practice reconciliation around the world and to build communities that partner with God to bring relational healing and social wholeness”  -Dr. Brenda  CLICK HERE for her site

She is literally “Igniting a Reconciliation Movement” She does this as a

  • Pastor
  • Professor
  • Speaker
  • Author (working on 3rd book!)
  • Mother and Wife
  • Fierce Woman

 

How cool is that!!

Now, I know that for her to stay awesome and serve the world with her greatness,

I gotta give her great stuff to stay strong with, she has GOT to feed herself the best stuff!

So here’s what I gave her to enjoy last week. Keep in mind this lady is super busy ..all these recipes are quick to set up.

To get more recipes like this check out my You Tube Channel:

Breanne Curran I’ve got some great cooking vids there – “Cooking with Currans” 

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Posted on   |  Stress Less

How to undo a night of bad sleep

This is Video 2 of my FREE Sleep Fitness Pack CLICK HERE to gain access now!

Shoddy sleep happens to all of us.

Stress, snooze alarms and too much screen time happens. Here’s  four steps that will get you to quickly

  • Kick Brain Fog
  • Boost Work Productivity
  • Eradicate food cravings that make you wanna take a nap under your desk & hold onto body fat.
  • Increase Energy
  • Improve Digestion & Mood

All four steps are customized for the super busy under slept person. There is NO food prep, no utensils and no workout gear! Eat your normal meals, just add in the 4 steps below.

Plan Ahead! Click on the product links & stock up.

1. HYDRATE!

You  need a lot of water to help your brain, eyes & gut work better. When you sleep poorly all three take a mighty hit.
Get in 4 liters by 3 PM. Every day keep a regular and very big water bottle full and in the fridge or on your counter. Use these links for two different water bottles off Amazon

MiiR  23 ounce **best water bottle that fits any face + it gives back to build wells & schools!

Also get THIS 64 oz Thermoflask bottle. This keeps me refilling at my desk or on the go.

 

2. Get in MORE Greens

For busy days I make sure I have 3 of these amazing grass packets in my work satchel & glovebox.

These on the go packets are a godsend. CLICK HERE

Just dump one in your water, shake or stir and down it right before your first meal. Repeat that same process with your second packet before your second meal.

If you are really struggling (constipation, hungover, major stress) Have 1.5 packet instead of just one. 3 packets total in your day

These powdered greens  keeps your body and brain firing on all cylinders. You will also poop more (true fact) and that healthy elimination frees up energy!

3. Eat more protein

The best delicious go to is Justin’s almond butter packets 
When you sleep less you WILL crave sugar/ carbs like crazy!

Kick that craving to the curb with a protein snack. Have one of these when that pastry, candy or chip craving hits. I keep 3 of these stocked near me always.

4. Move! Get in 2-4 vigorous movement breaks

CLICK HERE for 90 second videos you can do without needing to change into workout clothes

CLICK HERE for two different 4 minute workout videos Complete with downloadable PDF Guides.

OR  Head outside for some fresh air and a short 2-5 minute brisk walk!

Check out this cool science on why SHORTER workouts are better

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Posted on   |  Podcasts

Todd Durkin! One of the Top 100 Most Influential People in Health and Fitness

You know that amazing coach in an inspiring sports drama?

Think of Rudy, Hoosiers, Gridiron Gang,  Rocky, Creed, The Blindside, (enter your fav tear jerking sports movie here)_________

I don’t know about you but I am a sucker for that stuff.  The story of the struggling underdog overcoming obstacles in life and then making champions out of others.

Wouldn’t it be sweet if a world renowned coach showed up in your day and brought out your inner champion?!

You get exactly that TODAY!

I’ve got Todd Durkin on this week’s episode! ( I almost peed my pants when he agreed to be a guest)
[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5139876/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Durkin IS that inspiring coach. He has made it his life’s mission to ” Inspire Greatness Everyday” to everyone.

Ya gotta hear how Todd came from Jersey as the runt of 8 kids, overcame a crushing football injury to become one of the most inspiring coaches of all time.

Holy Crap,  does he deliver

He’s like a freakin’ lighthouse in the storm of life. Attracting common Joe’s like you and I to Olympic Athletes and Multi Million Dollar Business owners.

I mean this guy gets phone calls from Rocky himself! That’s right, Sly Stallone asked Todd to be a coach on his NBC show STRONG ™.

And Rightly So!  I mean this dude:

  • Coaches NFL Greats like Drew Brees and LaDainian Tomlinson
  • Writes Best Selling Books, Impact Body Plan and The WOW Book
  • Stands as Spokesman for Under Armour, TRX, Total Gym and Perform Better
  • Has appeared on 60 Minutes, ESPN, the NFL Network &  has been featured in Sports Illustrated, USA Today, Men’s Health, Men’s Fitness, ESPN the Magazine, Stack Magazine, the NY Times, Wall Street Journal, Washington Post, and many others.
  • Owns and Runs of of the “Top Gyms in America” Men’s Health Magazine said that 🙂
  • Teaches others how to kick ass at his Mastermind Workshops. Companies like Under Armour, Gatorade, Bath and Body Works, Wells Fargo and more come to him
  • Mentors other coaches and travels worldwide to teach coaches ( LIKE ME) how to be stay inspired and be greater
  • Keeps an amazing family going with his wife and three kids
  • GIVES BACK! with his Durkin IMPACT Foundation that serves non privileged student athletes AND  donates to those affected by natural disasters and disease.  http://todddurkin.com/impact-foundation/

And these are just the tip of the iceberg of what Todd does. Click here to learn more about Todd

CLICK HERE to listen on iTunes

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Posted on   |  Podcasts

How To Drop Stress and Get More Friends

This Episode is all about one simple thing you can do every day that will make you enjoy life more. Not only that.. this one skill will make you smarter, leaner and way more popular with everyone around you.

Listen to my podcast episode on Why you MUST Get out There!

If you like being your greatest version of yourself, you gotta do this:)

Also get a heads up to your next guest on Burn Brighter Podcast – it’s pretty exciting!!  Took me months to get him

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5105673/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]Read More

Posted on   |  Podcasts

Coffee. From Frenemy to Best Bud

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Oh man, how I love my morning coffee.  It’s a ritual that brings me comfort as I step into my day.

Is it actually doing my body good?  Turns out coffee can totally boost OR wreck your health. It all depends on how you take it

Once I learned this it helped me keep this friend in my life. What a relief! Coffee’s been like a trusted friend

It’s gotten me through road trips, late night study sessions and helped me make some of my best friends. I feel like my generation was groomed to love coffee (late 90’s high school grads)

I mean, who doesn’t remember the show Friends and watching the gang at their home base, Central Perk

 

I must admit I never missed an episode of with Ross, Monica, Rachel, Chandler, Phoebe and Joey gripping giant mugs on that worn out couch.

Basically coffee is a ritual, a trustworthy friend I can count on… OR Can I?!

(Enter ominous music here)

It’s a common question and often misunderstood topis- Coffee. It is good or bad for us?

 

That’s exactly why I created this podcast episode.  Listen up and learn how to keep your next cup from turning on you!

Check it out! Press Play Above or CLICK HERE to hear it on iTunes

 

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Posted on   |  Strong Moves

Running is Overrated!

Many people think running is something all of us should do and enjoy it. Blech! I have to tell you, running is overrated.

And I ran varsity cross country and track in high school!

Now, I do totally understand that running is a great way to get some fresh air and makes it easy to get in some needed cardio.

But, if you simply can’t (injured, bad weather, dangerous routes) or if your body truly hates running.. whattya do?

I don’t know about you, but I’ve run into (pun intended) all the above issues before.

As a previous runner and certified personal trainer I am thrilled to give you some great news!

YOU DON”T NEED TO RUN TO LOSE WEIGHT OR STAY IN SHAPE

I hope you got super excited after reading that:)

I’ve got great options for you that don’t require a bunch of equipment OR gym time

READ below! Read More

Posted on   |  Awesome Foods

How to Punch Back when the Sh** hits the Fan.

 What you do when S*** hits the fan, and you’re end up eating crappy and feeling gross while you deal with it. 

So last week as I sat down in front of my laptop for a health coaching call (skype) .

I took a deep breath once her camera turned on.

She was a hot mess.  Literally.

Bloated face, puffy eyes, messy hair and sporting some super unflattering giant sweater. Some s***  had obviously hit the fan for her.

She confessed she’d fallen off the wagon. For the last week she hadn’t gotten in any workouts and had been eating whatever she could  reach for.

Her basement flooded, she was under the gun at work and then her  8 year old son broke his arm at school last week.

She did what any good human would do.. begged for mercy from her boss for an extension, called a plumber and rushed to the school.

But this didn’t just affect one day– it knocked her back for a good week with doctors visits, repair visits and calls for the house and then of course she fell behind at work and just couldn’t seem to focus to get her project done well.

We’ve all been there!  Crappy thing is, sometimes this can happen A LOT- like at least a couple times a month for many people.

This had in fact been the case for Jessie at least once a month.  She had amazing intentions, , but could never stay on track due to the S*** that keeps hitting her fan of life!

Sometimes this just happens.. no matter how much you meditate, go to yoga, get in the workouts and make time for others.

Rather than giving her a pass for falling off the wagon, I told her we would come up with a rock solid plan so the next time her house fell apart, someone had to go to the hospital and she had to put in long hours at work.. she could not feel like a sad lard ass from all the stress, shoddy sleep and ordering pizza (just to get something on the table for dinner)

Here’s our awesome “This day sucks! Keep me from feeling like a lard ass on top of it all”  Plan

 

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