Blog & Podcasts

Posted on March 31, 2020 | Awesome Foods

Comforting creamy broccoli soup

This is hands down one of my fav comfort food recipes. Even better with a GF “seed english muffin” from food for life with some ghee and avo on top. Soooo good! I often double it and freeze half for an easy go to later.

During these Covid times it’s super important we up the veg and lower our sugars (grains, fruits, rice, white potatoes, pasta, breads) CLICK here for a list of GOOD foods for you + why your body needs these.

Broccoli Cheese Soup

• 6 cups broccoli florets
• 1/2 red onion chopped
• 2 large carrots chopped
• 2 tbsp olive oil
• 1 large clove garlic
• 1/2 cup soft goat cheese (chevre)
• 1 cup water
• 2 tbsp salt
• 2 tbsp pepper

DIRECTIONS
Place a large stock pot on med/high heat. Add olive oil
Add garlic and onions, cook for 4 mins, stirring evenly
Add carrots – let cook for 10 mins
Add water and bring to a boil
Add Broccoli and let simmer for 20 mins
then salt and pepper
Add in goat cheese and let cook for 3 mins

Using a hand mixer in the pot to blend till desired consistency OR ladel soup into a
blender – (Do in batches) blend till smooth.

Enjoy!

Posted on March 30, 2020 | Stress Less

Control. Why you need more now & how to find it.

With Covid 19 surrounding us we are truly in crisis mode. Our work spaces have changed, home life’s are more chaotic & we are steeped in uncertainty.

That can really wreck us as humans. It is in our DNA to feel in control, when we don’t, things go downhill fast. We sleep poorly, eat crappy foods & move less. This is a natural response to feeling like you have less control. You are normal! You also can fix yourself, instantly.

All you have to do is see that you have 4 tools daily, that you can control. Then use them… take action with each. First the science, then the tools with clear action steps.

SCIENCE Glenn Croston PhD How far we’ll go to feel in control “A persistent lack of control in a person’s life often leads to depression and anxiety. That makes us feel helpless. Gaining more control of our surroundings, on the other hand, makes us more content and less at risk. Joseph Hallinan of Pshychology Today “Researchers have documented just how essential a sense of control is for mind and body alike. People who feel in control of their lives are in better health, have faster recovery from illnesses than other people do. They also live longer”

“It’s not the lack of resources, it’s your lack of resourcefulness” Tony Robbins

TOOLS These 4 tools are the things you can control every day to stay healthy, sane & strong.

Feed yourself better Click here for an immune boosting comfort food recipe & guide
Move more daily Click Here for a free weekly class + support options.
What you listen to Click Here for inspiration that will get you to step up your game, no matter what you are struggling with
Get good sleep Cool thing is if you do the first 3, you will sleep like a champ. If this is just not working for you Click here for some tips on how to undo shoddy sleep

Now that you have all these resources, let’s put them into action. Click on each one. Watch, listen, show up with me and keep taking action.

My Facebook Group “Beat Covid/Stay Brighter” Click Here . I’m posting weekly hangouts via Zoom and tips that help us stay calm & healthy!
My spotify playlist – Just search for “Breanne Curran” and find Covid-19. I filled it with tunes that are soothing, hopefull and happy without being cheesy or too peppy:)

Posted on March 28, 2020 | Stress Less

April Newsletter 2020

“We don’t have to be scary in a scary time” Brene Brown

This April’s newsletter is a Covid care package. We are all in this together and I need you to take really good care of yourself, just like you need me to.

For best results do all 4 every day CLICK HERE to learn why these are SURE to work for you.

1. Get in control – Right now so much is out of our control. Science proves this is very bad for our health. Click to learn how to get in control daily and why you must.

2. LISTEN to the best stuff – Decreasing screen time will lower stress in your body. Find inspiration with this Podcast from Tony Robbins. It literally saved me. Click Here to learn how & listen.

ALSO Check out my “Covid-19″ playlist (under my name:Breanne Curran) on Spotify. No drama, not too happy, not too chill- just right for these times.

3. MOVE daily – Learn why you must to stay healthy + what happens when you don’t. Tap into my resources here.

Fireside Flow Every Friday 4:30-5 PM Click Here to join in for FREE! + Online training/ classes

4. Feed Yourself Better Immune Booster Comfort Recipe “Cheesy” Broccoli Soup Recipe + guide on what to eat to give you every fighting chance.

Now go! click, read, listen, move, cook. And repeat.

We are in this together.

Posted on March 25, 2020 | Strong Moves

COVID 19 Workout Tools

Now is the most important time to stay healthy, sane and calm. For that we gotta stay strong, keep moving & get out of our heads. I’ve got you covered! Zoom Virtual Sessions are in full swing Click Here for classes & details + CLICK here for your complet e gear guide for at home workouts.

Even if you have no fitness equipment at home, I’ve got workouts for you! If you are new to bells & need some intro work.. I’ve got 101 classes.

You need to stay strong. Working your muscles boosts your immune system. Your body will absorb more nutrients & you’ll sleep better. #strongertogether #weareconnected

Posted on March 21, 2020 | Strong Moves

Online Training! Zoom workouts

Private Sessions & Classes started Saturday, March 28th!

I have openings for solo coaching over ZOOM. Half hour, 45 or 60 mins sessions. TEXT me 206-310-9079 or email bcurran@macseattle.com to set this up.

Click HERE for your at home gear guide ( Exact list + lots of site options to find equipment from )

Groups= Three people Max to keep you working hard in great form! They are $55 each & 60 mins long

Here is exactly how this works (solo or groups)

Text (206-310-9079) or E-mail me (bcurran@macseattle.com) the time you want ** If you’re new to me we will start with a FREE 15 min consult call.
I will confirm the session time with you
I send you a paylink
You click, pay and I am notified immediately
I send you the ZOOM meeting room info by 8 PM to join. (Easy on all devices)
I send your complete session program (by 8 PM eve before) so you are properly set up + have great Homework. (See image to below)
You show up and crush an awesome workout with me! (see my virtual training space below)

CLICK HERE for your best DEVICE set up for training.

For other Personal Training times TEXT me @ 206-310-9079 or email bcurran@macseattle.com

** If you’re new.. I always start with a 15 min Complimentary call. CLICK HERE to schedule your call

Join my Covid-19 Facebook group Click HERE

Posted on March 20, 2020 | Strong Moves

Best Home Fitness Set Up Guide

Cool thing is you can keep training without your gym or studio! Starting Saturday March 28th. I have LIVE online small group sessions via Zoom!

However you’re staying fit- you need the most efficient tools to keep you strong and healthy. Below, I list everything you need to stay in shape with limited space.

Everything is based on efficiency and minimal space. You will regret not having this stuff, trust me.

First we start with your set up. CLICK here for how-to video to best set up your computer, tablet or ipad. (You want a large screen)

Last resort is your phone- Hard to follow along, but it’ll work. Scroll down for the best holders Then, the fun stuff, the fitness gear!

1.Smart Phone Mount + Tripod If you’re gonna work with any coach or take any class, it’s online. Get a grip mount for your phone ASAP, this way you can go anywhere – park, backyard, living room. This on is lightweight and super versatile.

Smart Phone Grip mount – If you already have a tripod or the sort – get his to hold your phone. Super tight grip, I love mine!

Small Bendy Tripod with phone mount- Works great anywhere and has super adjustable phone mount.

Kettlebells – Hands down, the #1 tool you need at home.The magic’s in the bell, literally! It all comes down to architecture of the weight.
Because they are round, kettlebells work your larger, deeper muscles. This not only keeps your joints safe, it also torches calories! Here are the weights that’ll keep you doing awesome at home.

Wait, wait! Read below first before ordering weights online:

= NO!

Do not order non round/ adjustable And ONLY go for powder coated or e- coated.

You want iron only – no rubber bottoms or vinyl coated. If it’s not iron all the way around & powder or e-coated, your grip will suck – which means you don’t get as strong as fast. Also the rubber bottoms and different coatings will mess up your form and floors.

The adjustable bells are bad because they change the shape of the bell. This changes the results you get. Rather than lean, sculpted and streamlined – you will get wider in the shoulders, butt and risk a lot of injuries in your joints. NEVER use non round adjustable bells.

Get these bells to have at home (NOTE up to 18 pounds are in lbs- beyond that is all Kg) 1 Kg = 2.204 lbs ( 10 kg bell = 22 lbs)

Most Basic Set up for Beginner = One 18 lb Bell, One 12 Kg Bell, One 16 Kg Bell

Below is the best set up for anyone who’s doing bells at home for more than 3 weeks.

1 x 18 pound TGU’s and light shoulder mobility work (halos) overhead presses
2 x 10 kg Single leg deadlifts, Turkish get ups, One Arm Swings
2 x 12 kg Dbl cleans, OH presses, Single leg deadlifts
2 x 14 kg Dbl swings, 2 hand (classic) swings
1 x 16 kg ** Most people’s 2 Hand (classic swing)
1 x 20 kg Deadlift, 2 hand swing
1x 24-28 kg Hvy swings, perfect for Pavel’s “Quick and the Dead + Simple & Sinister”

If you gotta scale down then go with this: most basic set up/ essentials = 1x 16 kg , 1×18 lb, 2×10 or 12 kg (to start with)

Below are the top available brands on AMAZON to find bells. Note: “RKC” bells are hands down the best, but are extremely limited right now. Here are your next best choices

Rep Fitness Kettlebells
If Amazon doesn’t have bells available at either above – Order off ROGUE.com

Yes4all– powder coated only, NO to vinyl coated. If Amazon is out – Try these:
Rogue https://www.roguefitness.com/rogue-kettlebells

Kettlebellsusa – Ecoated ONLY – do not get any other of type of their bells, you will regret it, trust me:) https://www.kettlebellsusa.com/products/metrixx-elite-precision-ecoat-cast-iron-kettlebell

Perform Better. https://www.performbetter.com/First-Place-Neoprene-Kettlebell

#2 Tool: Yoga Mat.
Get the best one- Manduka, don’t go cheap on this. You will forever be frustrated and you will be using this a lot for park and home workouts
Click here for link off Amazon. If you can’t get Manduka brand. Head to Gaia.com, lululemon.com

** Also get 2 yoga foam or cork blocks.

#3 Tool: Perform better superband – 1/2 inch
Superbands! Order 3-4 of these. They work well and you will wear through them

Get a 1/2” to 3/4 inch .
1 inch and above is too much resistance

#4 Tool: Jumprope

Jumprope off Amazon. Non weighted!

#5 Tool. Slam Balls – great to get out frustrations + awesome modification for swings
https://www.amazon.com/Day-Fitness-Weighted-Slam-Ball/

#6 tool. Foam Roller – TOTALLY essential! Check yourself before you wreck yourself
contact me if you do not know how to use this.

https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-36-inches

Posted on March 14, 2020 | Strong Moves

Coronavirus Tools

We are in a time of survival of the fittest & the weak are dying. Sorry for the truthbomb, but COVID-19 is real.

Many of us feel powerless and our lives are becoming limited. We have become collectively vulnerable. We need something to grab onto so we can feel more powerful, less paranoid.

I have some highly protective & super practical tools against the coronavirus. Click Here for your at home workout guide + How to stay strong Video. Let me wash up and review some facts on why this stuff is nothing to sneeze at.

I am healthy and 41, if I contract the Coronavirus I will most likely be fine. The people around me, who are not so healthy, older or have compromised immune systems.. they are in extreme danger. I could transmit the virus to them. We are all connected.

The best survival tool, we all have, is to keep all the cells in our body healthy and strong. We have the power to create a bulletproof shield for each cell. With that shield, when anyone gets COVID-19, they have a higher chance of survival.

The most immediate way to shield your cells (AKA build a stronger immune system) is to use your muscles and eat healthy foods. This is how your cells get and stay stronger. (scroll down to “more” for details)

Since many people are not going to the gym & eating out less, we need direction. How to stay strong without equipment & what to eat.

This is my superpower! I’m a pro at bodyweight workouts and practical meals that pack a nutrient punch. Please take this home workout video & my downloadable recipes to kick off your Coronavirus protection plan

Since COVID-19 may be here for some time, I am working hard with coaching classes through ZOOM . We are connected and I am here for you

Please read below to know what more you can do for yourself and why. AND how to keep updated with my COVID support resources – FB and weekly email updates

Posted on February 25, 2020 | Strong Moves

Primal Movement. Flow like animals to look and feel amazing in less time

I’ve always been a fan of strong bodies that move gracefully and quickly.

Hurdlers make me tear up anytime I watch an event. They hurl their bodies with such ease and have immense strength. This is because they move like animals.

This is how humans should move. But in modern life, we rarely do.

When we do.. leap, crawl, roll, flip.. grunt! We do better on every level. We lose body fat, see muscle definition, become more calm.. we feel happy and strong.

That’s because these particular moves get us in the moment. Out of our brains into our body, like the animals we truly are!

Thanks to the coaching system called GROUND FORCE METHOD

Created by my mentor ANDREA U-Shi Chang & Peter Lakatos

I know how to move this way and teach others to do the same. This stuff is metabolic, fun, quick & high strength!

Scroll down for my 3 minute Primal Workout Video ( 3 mins on my back deck as a mid day computer break)

Below this video find the step by step moves & info on how you can get more of this!

Three hip rocks
Step to kneel lunge + arm rotation 1/1 Alt x 3
Roof to step to squat
Three goblet squat to reach
Step to plank
Renegade row 1/1 alt

Repeat 3-6 three more times for a full body 3 min workout!

Keep repeating 1-6 for 6-20 mins for a longer workout:)

My students use Primal Moves in EVERY session/ class they have with me. CLICK HERE for my schedule and info

CLICK HERE for more info on Ground Force Method. The system & certification that brings these moves to us all!

Posted on February 25, 2020 | Awesome Foods

Why Mushrooms totally work!

Mushrooms are a hot topic right now in the fitness and nutrition world. Mostly due to this guy, Paul Staments (above photo), he’s the leading expert on mushrooms. Recently he’s been proving how they can save our minds, the planet & even the bees! Check out his TED talk HERE

I’m into them because Cordyceps, Reishi & Lion’s Mane have seriously upped my game.. on a daily basis.

Before you learn why. You have to check out this trailer to Stament’s film, Fantastic Fungi. I saw this in December and was blown away!

Anyone who wants a better body, brain or the planet should see this film. Fantasitic Fungi DAY! 3/26/20

CLICK HERE for locations & showtimes

After you watch the trailer, scroll DOWN for what I take daily and why.

Now, anyone can access their most potent powers, thanks to Paul’s company Fungi Perfecti (Olympia, WA)

For the past 5 months I’ve been taking two of his Host Defense products. I dug deep and did a bunch of research on the two I thought would most benefit me. After reading Paul’s Book Mycelium Running + digging into a few podcasts and lengthy nutrition journal articles, I settled on

Lion’s Mane extract- every AM (stays on my bathroom counter)

This mushroom looks like a Lion’s Mane! I love it because it helps us grow new and better brain cells (BDNF) it also

improves mental focus
reduces anxiety
calms the nervous system
Improves sleep, specifically REM
repairs nerve cells
boosts fat metabolism, lowers blood sugar & is a pro-biotic!

This magical fungi works so well because it targets our hippocampus (frontal cortex of the brain) this is our emotional response center.

I also take Cordyceps (stays in my glovebox)- for afternoon boost 3-4 days a week.

This mushroom grows of caterpillar bodies. Seriously!!

I take this on my highly active days (3-4 a week) I don’t take it on days I sit a lot. You will have energy quickly and want to move! This has helped me knock out my afternoon triple Americano. This is because cordyceps

Increase ATP (energy production in your cells) due to it’s CDP compound. It basically allows oxygen into your cells at a higher rate, this helps you produce more energy- quickly!

Protects cells against pathogens- anti cancer, higher immune system, better neurological health has a slow release- it reduces fatigue and keeps my energy clean and steady.

And yes I cook with mushrooms often! I love oyster mushrooms cooked in a little grassfed ghee and served with beautiful swiss chard.