Posted on September 11, 2019 | Strong Moves

My Rates & Open Times

ALL personal coaching is customized to fit your goals & life demands. I work hard to understand exactly where you are at now…

What is totally doable AND will get you the results you crave. I plan the work. You work the plan

CLICK Here to view my calendar & schedule a session

CLICK Here to see all you’ll score in our valuable time together

Here are my rates (for both nutrition coaching and personal training)

HOUR Sessions

One 60 min session = $115

Ten 60 min sessions = $110/ session

Twenty 60 min sessions = $108/session

FOURTY FIVE min sessions

One session = $95

10 pack = $90 each

20 pack = $88 each

HALF HOUR sessions

$65 each

12 pack = $60/session= $720

20 pack = $55/session

SEMI PRIVATE sessions (2 people)

1 hour = $75 / person

45 mins = $65/person

Small groups are 3-6 people. These are 1 hour long sessions @$45 per session

(more you buy – less they cost.. 16 pack is $39 each)

CLICK HERE for my small group training dates/times

Posted on September 7, 2019 | Uncategorized

Stronger Together. Our Kick Ass Team!

Your body is tricky (mine too!)

To simply STAY healthy and strong – we must constantly keep challenged, mentally and physically. Our muscles and brains are super smart – they catch on quickly and stop advancing– in fact they start regressing!

Our bodies become weak and our minds become slow and sad. To stay healthy, happy, strong + meet physical goals , we must constantly put in new challenges (skills with varied intensity) as well as a super strategic plan that works in real life.

As your coach this is my job. I work with super valuable people & highly intelligent systems.. YOU and your body!

I’m very lucky to witness your transformations on every level. To keep giving you the best sessions, I’ve got to stay on the leading edge in fitness and nutrition.

That’s why I invested in a Kickass Team of Pro’s for US.

They keep me humble, hungry and ensure I bring YOU the BEST info + skills. This is YOUR team as well!

Let me introduce you to 6 Elite Pro’s that ensure I keep you feeling kick ass while looking damn fine:)

Strength Skills and Coaches

I’m fiercely determined to remain an intelligent, humble and strong coach. This way I can keep feeling inspired & strong while you see what you love in the mirror and reach your personal goals.

To do that – I’ve invested in Strongfirst. This School of Strength has HIGH standards that must be maintained- in skill, knowledge and ethics. I am lucky to be a member and determined to keep standing stand shoulder to shoulder with the best.

Why this is huge for you

I get new skills, science and info every week that I fuse into our sessions together. Good luck on ever getting bored or plateauing!
Your program creation time – Every student I work with gets 30 mins program creation per hour workout session. This keeps me reviewing where you’re at, what’s next and new skills I have that serve you best!

Here’s OUR Strength Building Team:

CLICK on each for more info

Master SFG Kettlebell & GFM Coach Andrea U- SHi Chang .

You don’t come to Chang for an esteem boost. You will be humbled… but you will become way more amazing than you ever could have imagined.

I’ve been with her for 10 years and will never stray. She keeps my body from giving into it’s own cheats and inefficiencies with simple yet game changing kettlebell and primal move skills. I’ve been with her for 10 years and will never stray. There’s a reason she was featured in Oprah magazine for changing lives. I see the Changster twice a week.

Coach Karen Smith – Master Strongfirst Bodyweight Coach – This lady travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement to be Master Instructors specializing in Kettlebell and Bodyweight Strength for STRONGFIRST

I send in Vids to her weekly and we have a coaching call every 2 weeks. She’s in Texas – she programs my weekly training.

** Right now I have my SFB cert Sept 13&14th! SFG2 is late December 2019

Dr. Anthony Aamodt (younger dude, on my Rt.. Jeff Sokol (on my left) taught me to have beautiful snatches:)

Doc Anthony and I meet Thursdays 9:30-10 Am – every other week

This guy is top of his game. Moved from LA to work with the Seahawks top PT. He’s kind of a genius.

M.D. Chiroprator, Sports Medicine doctor as well as fellow SFG coach

Anthony takes a look at what Andrea, Karen and I are working on. He watches me perform the moves, checks my form and gives me new work to help me clean up patterns and fix inconsistencies. You do what you see- I must demo and teach the best patterns to you.

2. Nutrition Skills and Coaches

I really, really want people to stop feeling overwhelmed and bummed out about nutrition. Mostly I want people to easily feed themselves better every day.

To serve this mission, I am doing more one on one nutrition coaching and I’m in the process of creating fun and easy to follow video workshops. This way, anyone anywhere can get clear info on what to eat, why and how to make it work in daily life.

I must stay up to date on the most current info and research. To keep myself in the know and safely guiding others – I’ve invested in 2 fantastic programs that keep me licensed and up to date as a licensed Nutrition Specialist. AASDN and IAHC. I check in with licensed Registered Dietician , Greg Salguiero often to keep me clear and on track.

CLICK on his name or photo for more info on Greg.

If Greg can’t help me – I call up Dr. Jose Antonio, Ph.D. FISSN FNSCA CSCS ( CEO and co-founder of the International Society of Sports Nutrition) – he’s kinda a big deal, and I’m lucky he makes time for me/ us!

ALSO – I follow these experts and check into their contributions weekly

Dr. Rhonda Patrick, Dr. Terry Wahls, Dr. Mark Hyman (Broken Brain Podcast), Dr. Mercola, Dave Asprey (bulletproof.com) & Dr. Perlmutter

All are amazing pioneers in their fields, and each have overcome debilitating illnesses by changing their daily lifestyle and food habits. Click on each to know more.

** I take their stuff, research deeper, check with Greg.. then I listen to you and hand you the stuff you need to meet your goals!

Stay tuned for video workshops – coming Feb 2020!

2. Mental & Emotional Health Coaches

I really, really want to keep having fun in life and keep the best people around me (includes you!)

For this I’ve locked in monthly sessions with my therapist and an emotional health coach. These 2 women help BE a better human. They give me the skills I practice daily in all my connections.

This is how I sustain good energy and focus in our sessions together.

Alison Withey – Therapist and Daring Way Coach.

I see her once every 3 weeks. She’s My stay a better human Coach.

She keeps me from old behaviors and patterns that I picked up in old life experiences and were gretly holding me back. Biggest thing I get from her is how to stay a better listener and FEELING human.. that is everything.

She is a LMHC, but is also a leader and student of the teachings of Brene Brown (Social scientist who specializes in Shame and human behavior) With Alison’s guidance and Brene Brown’s teachings. She helps me unravel the modern worlds demands and come back to my true self.

CLICK HERE for her site and the monthly DARING WAY meet up group!

Karina Brossman – Emotional Freedom Coach

I first hired Karina as a vocal coach. To help me “find my voice”

With her help over 6 months I realized that words have so much power and much freedom I could get with coming face to face with my fears and letting those go with the power of song, movement- expression!

I keep up with her now as an emotional freedom coach – She keeps me waking up to the true me, one with more joy, freedom and owning my truths – no matter the cost. I will always keep her coaching in my life in some capacity. Here is her upcoming winter workshop (Jan 2020) I am looking forward to:) CLICK HERE

To keep life fun and filled with love. I’ve locked in one friend date a week + 2 eves and Sundays with my favorite person and partner, Chris, who I get to end each day with as well:)

CLICK HERE for Rates

CLICK HERE for class times

Posted on August 30, 2019 | Uncategorized

September’19 Newsletter

TO Stay a good human, get stronger and have more fun. Do this: change things up!

our bodies and minds literally stop doing better when we stop challenging ourselves. That means we need to periodically try new things out and change our habits. Turns out I’m pretty good at keeping in variety and digging for new things. That’s what I love bringing to you!

Here’s September Goods for you:)

Check out these 3 easy tools I’ve been testing out the past couple months.

Just CLICK, Read and DO then feel kickass & use your powers for good:)

Dr. Jud Brewer is made of magic. This leading neuroscientist/ psychiatrist/ professor is helping us all enjoy life way more with his super simple and fun app – UNWIND.

It’s helped me dramatically lower stress, reach my goals faster + gain energy daily

Thanks Dr. Jud! CLICK for TED talk + info

DO Pull – Ups!

If you wanna get stronger and leaner, ya gotta. Pull-Ups get it all done in way less time.

Check out my simple trick and step by step guide W/ VIDEO

even if you can’t to One right now, I gotcha covered

CLICK HERE

MCT OIL

I don’t go 1 day without 2 of these babies on me. I have way more brain power, energy and kill hunger cravings.. + they boost my metabolic rate and decrease my risk of scary diseases. CLICK to check out why and how to easily get this! Thanks TIN STAR Foods:)

Posted on August 26, 2019 | Uncategorized

Better Pull-ups!

Have a hard time doing pull-ups?

That’s cause you’re a human being:) Seriously.. we humans have a lot to PULL- UP!

The average Femur bone weighs about 30 lbs.. and you have 2 of these (hopefully) . Plus a whole bunch of other bones, organs and systems you’re holding up. Then we just EXPECT ourselves to be able to pull all that up with your arms?

That’s ‘effing hard! Especially if you’re pulling with YOUR ARMS. That’s where we go wrong…

Pull ups are a FULL body exercise (that means all the muscles from 360 degrees from the bottom of your feet to your brain). Get those guys to help your arms out and you’re golden!

Here’s a trick I’ve been practicing (thanks to Coach Karen Smith) to get these other big muscles to wake up and help my arms out.

Before I was just wrecking my elbows and jacking up my shoulders!

THE Weighted Flexed Chin Up hold

First- DO know that a pull up is a moving plank (hello full body!

Turn this guy vertical – and wha-lah!

Second – add weight onto this form – to build strength!

If you cannot keep your chin above the bar- at least 1 inch. Stay with body weight and work up to 45 sec hold in this simple full flexed plank form.

Third Step – once you nail that! Throw yourself a party and step it up with :

1 Full non weighted PULL UP – plams face out then immediately strap on a 12-20 kg kettlebell and do this:

Hold above the bar with a kettlebell strapped to you – hanging by your hips – directly below your core. See Vid below. Hold for max time.

Check out full protocol below VID

Please notice I am fully flexed from my toes, calves, quads, booty, trunk, back , neck, throat, eyes & breath! That’s what ya gotta do here.

1. Get a raised surface that places your chin a good inch above the bar – you are starting and holding at the top!

anything IS everything – if you can’t hold for 3 secs- get really good at 2 sec with great form and practice AS often as possible! daily is great:)

Once you get to at least 45 secs –

2. Do max great OVERHAND grip pullups OR 1 pullup hang to :45 secs then

3. Belt on a kettlebell – (start at 10kg) this one is 20 kg. Get in a full body flexed plank position (see image below and mentally turn him vertical). Hold at the top and breathe!

Do 1 weighted pull up – For MAX time

4. Then take about 2-4 mins of rest ( I like to dance or write client programs in this time)

REPEAT till 4 sets.

Again – that’s 1 full overhand pullup, then reverse grip flexed hold for max time with a hvy bell, then dance party or write awesome notes (no PHONE.. except music- this is YOUR time)

Do this routine once a week (if using a bell.. if working on bodyweight – practice 3-4 times a week flexed BW hang) .

Here’s my unweighted overhand pullup (step 1 in the series) – in case you need that:)

Posted on August 22, 2019 | Stress Less

Dr. Jud Brewer. Doc with THE tool to nail your goals

You know how you have that ONE thing you really want to get done, but you just can’t seem to just do the work you know you need to do? Congrats, you’re human! We all do what we want rather than what we should.

Great news is there’s an APP that gets us to finally stick with doing the work we MUST do to get what we really want.

UNWIND APP, from Psychiatrist & Neuroscientist Jud Brewer. SCROLL DOWN for link to free 28 day trial.

So you can get a feel for what Dr. Jud is all about Here’s his TED TALK on making changes that stick

UNWIND APP click HERE for FREE TRIAL

Here’s a sneak peak of the work he gives in the first module

The Feedback Loop. I detailed the steps below for you (this is a game changer for me!)

STEP 1: – write out this template

then plug in YOUR STUFF (mine is above)

This is your new habit loop!

What you will do to stop falling into old habits that are holding you back.

Here’s mine (below)

I’ve been practicing this daily & it’s working!

When I feel overwhelmed. I

1. STOP

2. Step away from my computer and phone

3. Breathe

4. Name it to tame it – SAY what I am feeling

5. Get fresh air (step away from my workspace) for a minute and let myself FEEL that feeling for 2 mins.

Then I say how I wanna feel (my twist) – ex: “calm, decisive, grateful”

This has helped me move on -I’m more productive and created some online videos that teach people how to feed themselves better daily. Watch out for that!

I can’t wait for this all to happen. I just gotta keep practicing my new GOOD habit feedback loop!

No GO, Draw out your own Feedback Loop and get UNstuck 🙂

Happy New Year, 2020!!

Posted on August 20, 2019 | Awesome Foods

MCT Oil

MCT OIL (Medium Chain Trigylceride)

This is an everyday staple in my life. In fact I’m hving some right now (in my coffee as I type this!)

I roll through my days with 3 tbsp MCT oil

First ( at 4 AM ) I put 2 tbsp in my morning coffee (with espresso and ghee/when I make Bulletproof) CLICK HERE for detailed guide and vid
With Lunch/ first meal – I drizzle a couple tsp over salad greens or already cooked veg with meat (tuna, beef, turkey or eggs)
2 PM – I enjoy another TBSP from this super awesome packet, from TIN STAR FOODS

Thanks to TIN STAR FOODS. I get a pre-workout boost + back to work focus. I keep these babes in my laptop bag, purse, duffle and glovebox (safe up to 70 degree). I pretty much don’t leave home without 2 of these daily.

Now if MCT is new to you – No sweat! I gotcha covered.

Here’s what to know, how to use it, why and how!

Medium Chain Triglycerides is a type of healthy fat found in coconut oil. It is pressed out of coconut oil ( PLAIN coconut oil is white and pasty)

MCT oil is the best oils pressed out of the creamy white coconut paste.

MCT is clear liquid found in dark bottles, kept refrigerated.My favorite brands are

ONNIT, TIN STAR & Bulletproof CLICK ON EACH To see

MCT oil is basically a short chain fatty acid (4-12 carbons) that has tons of health benefits. Before I give you the amazing reasons why you should totally be enjoying MCT OIL daily – here’s some super important facts to know before you go purchase and consume.

1. MCT oil is also found in palm kernel oil – do not use palm kernel oil MCT– it’s harvesting is highly destructive on the environment

2. MCT OIL should never be used in cooking – do not use in heats over 110 degree farenheit

3. DO totally cook with Organic Virgin Coconut Oil – also a shorter chain fatty acid (you should only be cooking with SOLID fats– so coconut oil and grassfed butter/ghee are top options)

4. Use MCT oil in these forms – 3-4 tbsp/day ( 1 tbsp is about 15 g fat)

plain, tea, coffee, smoothies, salad dressings, drizzled over already cooked veg, mixed in with goat or sheep yogurt.

5. DO NOT freak out about the fat content. Your body loves and needs this type of fat.

HERE’s why your body loves, needs and excels with Coconut MCT

It promotes weight loss, improves digestion, enhances strength, improves brain health, reduces neurological disorders like MS, dementia, alzheimers & mood disorders.

Here’s the detailed bene’s on WHY MCT makes us more awesome daily

IMPROVES HEART HEALTH – Consuming it improves your good (HDL) cholesterol levels, while lowering BAD cholesterol (LDL)
ENERGY BOOST – gives you an all natural boost of healthy energy, thanks to it’s Medium Chain fatty Acids. When consumed, the MCFA’s are immediately digested and converted by your liver into energy you can use immediately
WEIGHT LOSS – Aside from an energy boost, Coconut Oil stimulates your metabolism to encourage shedding body fat – thus helping you KEEP a healthy weight profile
ANTI Microbial – It’s compounds can help keep your internal organs free from microbes.
ORAL HEALTH – “Pulling” works! This is where you rinse your mouth with coconut oil. It’s antimicrobial properties help pull out the bacteria and viruses that live in your mouth along with food debris in your teeth.
ANTI INFLAMMATORY – Does not trigger cytokines (response cells to cellular damage)
BRAIN ENHANCING – increases neurogenesis (formation of new brain cells and protection of synapses)

I also use XCT oil (1 put 1 tsp in my am bulletproof now)

Brain Octane and XCT oil is even higher performing MCT’s – they are for people used to MCT oil- the next level. So if you have not been consuming up to 3 tbsp of MCT oil daily- for at least a month, hold off on XCT oil – it accelerate your brain and gut too much.. trust me!

CLICK HERE for more info on Higher distilled MCT’s. Thank YOU, Dave Asprey / AKA Bulletproof

Posted on July 30, 2019 | Strong Moves

August 2019 Newsletter

CLICK BELOW for Vid + Guide

3 Steps to nail your goals faster & easier
Super Cool Science and Tools that get you to level up

I’ve been tapping into 3 tools that are making it easier for me to feel kickass daily + stay on track to big goals.

Mostly I’m excited for you to try out the CDF’s– This science backed system has been my biggest game changer!

CLICK HERE for 2 min VIDEO on Science Behind this + MY simple step by step guide.

Takes no time and reaps tons of results.

NEW workout VIDEO! CLICK HERE

One bell + your body nails it all! Cardio, Strength, Balance + Flexibility

Quick fat torching moves that wont wreck you:)

CLICK HERE for best bell option off Amazon

CROCKPOT Breakfast Casserole

This is one one my fav’s! It’s easy, people love it, it’s great for busy work week dinners & brunch parties:)

I put it on top of 2 cups baked or fresh Kale + Avo = Complete, healthy & delicious (GF, Cow Dairy Free, Sugar Free, Grain Free)

Oh – and you don’t have to heat up your kitchen with the oven!!

Posted on July 26, 2019 | Stress Less

Danielle LaPorte. Desire Mapping, A better way to get what you want

If you’re someone who loves setting goals, but often finds you fall short.. guess what – you’re normal!

Turns out, this whole approach of stating what we want and then taking action does NOT work well for most humans.

Danielle La Porte believes we’ve been doing things backwards. She says we’re starting our goal setting process all wrong and it’s kinda wrecking us.

This woman knows her stuff.. she’s one of Oprah’s SuperSoul 100, been featured in Forbes magazine as a business coach, and has written 4 books.

She’s has a simple explanation + tools for us to use. Check out this video below with Marie Forleo.

Below this video, please find the 3 step process I use from Danielle’s system

Here’s the trick: Start from your heart.

STOP acting from your head. Going from Thoughts to Actions just doesn’t work.. our heads get in the way. FEELINGS first, then Strategy.

“It’s not the particular achievement or getting the thing that’s really driving us.. What we’re going for is the FEELING we want to feel when we get what we want” – Danielle La Porte

TRY this simple 3 step process

1. Write out your ” Core Desired Feelings”

This is 3-4 words that clearly state how you want to feel at all given moments throughout your day (Your daily GPS) Here’s mine:

Whether I’m at Trader Joes, doing research, on a run, out for happy hour, having a difficult conversation, cleaning my house… I want to feel Released, Totally worth It, Tuned in & Wild.

Each of these words hold a lot of meaning for me.

Now come up with 3-4 of your own.

2. Write these out – Put them in your phone & 4-5 pieces of paper to put all around you- Wallet, glovebox, satchel, gym bag, fridge door, bathroom mirror.

3. Put these words to EVERYTHING you do. How you order at happy hour, how you approach your workout, how you show up for people in your life, how you do your work, how you pick out your Netflix show.

LET YOUR CDF’s be your GPS!

Feelings FIRST, Perception SECOND, Thoughts THIRD…

Your feelings determine your perception and THAT drives your thoughts into action!

Now as you step up to that next thing you know you gotta do, but don’t really FEEL like doing – pull out your CDF’s .. will this thing make you feel any of your CDF’s?

green juice over muffin
5 min meditation over social media
moving outside over grinding through computer work
research for work over happy hour with a friend

It’s been a total GAME CHANGER for me I’m staying more on track to my goals than I’ve ever been before. I’m way more decisive & ease-fullly driven. That’s huge.

Feelings first, THEN strategy. Go from 1. Your Heart (how you feel) THEN 2. Your PERCEPTION (how you want to view things) THEN 3. Your Thoughts then you take action with that next best step

I hope this helps you and you totally enjoy it. If you need someone to keep you on track and accountable .. that’s my bag. I’m keep people challenged, on track and super accountable, while you enjoy life more!

Coach Bre

206-310-9079

Posted on July 26, 2019 | Awesome Foods

Super Easy Crockpot Breakfast

This is one one my fav’s! It’s easy, people love it, it’s great for busy work week dinners & brunch parties:)

I put it on top of 2 cups baked or fresh Kale + Avo = Complete, healthy & delicious (GF, Cow Dairy Free, Sugar Free, Grain Free)

Oh – and you don’t have to heat up your kitchen with the oven!!

ENJOY!

Ingredients

Softened ghee, to grease slow cooker 2 tbsp olive oil
1⁄2 cup diced yellow onion
1 pound ground lamb or beef crumbled.

broccolli florets – 3 cups ** optional

1 pound yams – peeled and shredded** optional

1 red bell pepper, seeded and diced

16 large eggs beaten
3/4 cup full fat coconut milk
3⁄4 tsp dry mustard

1⁄4 tsp cracked black pepper

COOK in crockpot – follow directions below

Grease the slow cooker insert with ghee
Cook onion in a skillet on stovetop, with olive oil for about 6 mins on low/med heat
Add the ground lamb to skillet over medium heat for 10-12 mins. Until lamb is browned.
Place shredded yams and or broccoli in slow cooker, packing down slightly
Add meat and onion mixture and the bell pepper
In a large bowl, whisk together eggs, coconut milk, salt, mustard and pepper . Pour into the slow cooker Cover and cook on low for 6-8 hours

Posted on July 23, 2019 | Strong Moves

August 2019 One bell workout

Suns out.. Guns & Buns out!

Stay strong, lean and happy – without having to go to the gym! One bell packs it all.

(order a bell off Amazon- CLICK HERE for best option – go for a 10-20 kg.. depends on what you can 1 arm press)

Check it out! Follow the video and the step by step guide. Drop stress, inches and fat:) This is a FULL body workout. 30 – 40 mins is plenty. Try this 2-3 x a week

**Don’t know how to swing or Kettlebell press? Hit me up- 206-310-9079 **text only

If you’re a busy person – who wants to stay fit, ya kinda really need kettlebells:)

Strength Skills and Coaches