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Posted on   |  Strong Moves

How to totally nail 2019

FULLY  Envision the year!

(Above is my 2018 Board.. I nailed 90% of it. This year I’ve got 2 serious game changers to nail 110% of it…

Game changers are steps 3, 4 & 5  in the guide below.  Just 5 steps!

I’m talking bout making some epic shit happen this year..yeah I wanna nail the One Arm Push Up by May.. but more importantly I wanna elevate my personal relationships, become more emotionally healthy, make better money and get smarter! Scroll down to see all the epic shit I’m gonna make happen this year

( I have 4 categories – Physical, Heart, Emotional & Brain)

I’ll share my completed 2019 vision board in a few days on my FB page CLICK HERE for my page

TO make your own epic shit happen make a

Vision Board that Works

Now, stay with me here – I have a spin on this that makes this simple tool totally work. You GOTTA take on #3 and #4 to totally nail 2019!

You’re gonna DIG-

  • Get Deliberate –  Carefully consider what you want
  • Get Intentional – Tape on the  images, write out the words. Put them in front of you every day
  • Get Going – Tack this fucker up, love what you see and take action

This is what epic humans do ( Martin Luther King, Ghandi..) Yup – they totally laid on their living room floors and made vision boards.

Maybe not, but they took time to sit back and envision exactly what they wanted. Once they SAW it all clearly – they added the Intentions and Got GOING.  It’s YOUR Time!

“If it’s important enough to live by it’s important enough to put in place”

What is important enough for you to put in place, to practice consistently

**This WILL work IF you take the time to tackle steps 4& 5 – Those are the game changers! **

Scroll down and DO this to own 2019

1. Buy a big white poster board 

(Cheap from Bartells- mine was $0.99, Fred Meyer, Target…)  gather up some colored pencils a Sharpie, pair of scissors and some scotch tape

2. Collect Images of what you wanna bring into your life this next year.

I like scrolling through my phone for good memories that I want more of/ need to sustain me. For example people in your life you should connect with more often, coaches/guides you need to check in with to stay awesome/get stronger (on any level)

Practices you need to keep doing: kettlebell, yoga, playing bass, singing, reading, researching, driving lessons 🙂

After you have those – Google image search – or thumb through some cool magazines to find stuff you want for yourself.. maybe a kitchen remodel, some awesome new people in your life, skinny jeans, a more flexible body, more money.. ANything! Have fun with this

3.  The GAME CHANGER !

Write out EXACTLY what you have to do to get AND keep each thing in your life 

ex: By pullups – I put “every damn day” (see last years board above) – And I did them.. every damn day!  I got going last year and nailed it- epic shit happened 🙂 Now I can do 5 hardstyle tactical pullups in a row (I put in the work)- Last year I could only do 3

One of my 2019 physical goals is to nail the One Arm Push Up – I’ve got an awesome photo to inspire me- Buuut I MUST do #5 to make this happen

4. Put down exactly how much time you must give to that intention

Each thing you put on takes time.

Some may take more time than others, be super realistic about what you put up for yourself.

 

 

 

Do you have the time and resources to totally nail THIS intention?

For me to nail the One arm Push UP by mid April= 5 hours a week training

I’ve got to follow the protocol given to me by the Pro’s – Coach Karen Smith (Bodyweight Expert) and Coach Andrea U- Shi Chang.

They’ve laid out what I must do.

6 times a week 30 mins form practice + different reps each day to a raised surface with perfect form

+ I must video myself once a week , send into Coach Karen every 3 weeks. She’s in Texas

AND I must show up for  Sessions with Coach Andrea (here in Seattle) so I have eyes on me and she can keep me in line

I must invest a lot of time and money ($180/ hour session) to get what I want!  Left to my own devices – this will never happen – I need to own up, stay accountable and supported for this to happen.

5. SCHEDULE IT! 

If you don’t schedule it – It doesn’t exist.  This is you taking action – now you just gotta show up. So text your friends – line up those dates, Email your coaches and guides – put the dates and times down 1 month at a time.

See how this works?

Take a critical eye to the stuff you put on your vision board.

  • Can you dedicate the time to what you want?
  • Will you have the energy and money to sustain this?
  • Do you care enough to keep it up?  Ya gotta give at least two shits about each thing:)

If you need some more ideas, examples- Here’s what I’ve got set up for mine- I put out categories with what I must put into each one

I’ll Share the Completed Board with you on Facebook this Wednesday- Jan 2nd.  CLICK HERE to for my FB page

There for sure will land on my board

Physical stuffs:

  • 7.5 hours sleep 5 mights a week. 8 hours 2 nights a week
  • Nailing the One Arm Push UP

Practicing 6x a week. Following my coaches protocol program she made for me – 6 days a week – working on perfect push up form 2 hands – Just 3 total.  3 days a week – working on a low surface  1-5 pushups.

So total time weekly = 3 hours a week

  • Easily landing crow pose in yoga-

practicing this move 3x , two – three times a week = half hour a week on my own PLUS

Keeping up yoga practice with classes at Shefayoga – with Teacher Leah Zaccaria = 2.5 hours a week – monthly = $144/ month

  • Doing the snatch test with a 20 Kg by next October ( 5 mins- 100 snatches at 20 Kg)  =

2x a week practice with the 18 kg – till I can hit 100 , then stepping up to the 20 and getting 50 in 5 mins by end of June =  15 mins / week

  • Not wrecking myself: Massages/ Recovery/ Rolling –

As I train for One arm push up, heavier snatches – gonna hit reset and let my body recover = rolling, massage, more sleep!

  • Keeping Lean and Increasing Strength

Fasting – Getting up to 14 hours between last foods and first foods the next day. Means eating dinner by 6 PM Sun – Thurs

  • Making sure I’m walking my talk and keeping in good form

Checking in with Coach Andrea at Kettlebility to check my form and keep me on track/ give me challenges= One hour every 3 weeks $180

Keeping on track with strength Buddy/Fellow SFG Coach Molly Douce – Every week 45 mins

 

Heart Stuff – How I keep love in my life 

Keeping up time with my amazing boyfriend, he’s worth it, I’m worth it!  Plus what we have going is totally worth it

Keeping up time with good friends I don’t see so often and mean a lot to me. My friends are my family

  • For example – My guy pal Gannon, will go on my board and I will check in with him once a month – he’s in San Fran and we can talk for hours!
  • Liz – lives an hour away – we need to hang out in person for a good chunk of time once at least every 6  weeks

Keeping in social time with students (clients) connecting with people that vibe with me and fill me with joy daily = One hang out (2-3hours) Once every 6 weeks

Emotional Stuff- How I stay a better and more balanced human

Singing Lessons – 1 hour every 3 weeks with Coach Karina

Driving Lessons with Coach Everett – Once every 6 weeks + Drive with my friend Randy once every two weeks in her stick shift

Keeping Happy and Feeling Free – AKA my Emotional Health = Singing lessons, Driving lessons, More downtime and time to reset, meditation, body scans… more sleep!

Playing Catch – Literally – mitts and a ball – does wonders for making you chill out, focus and enjoy the moments!  IN crappy months (Jan- March) = 20 mins once a week. Nicer months – 2 to 3 times a week 15-20 mins

Brain Stuff!  How I stay a good coach, strong leader, conscious leader and teacher = READ and take notes!

Strongfirst Blog – 30 mins once a week

Nutrition reading/ research – 1 hour once a week

currently digging into  Fat For Fuel by Dr. Mercola.. then onto a course by Nick Tuminello on Top Strength Training for Fat Loss Moves (updated 2018) Then I’m onto these sexy flashcards in relearning the human anatomy! Last took physiology bout 15 years ago – it’s time for a refresher!

Behaving Better/ Challenging myself books and podcasts :  30 mins – 3x a week

  • Rachel Hollis Girl Wash your Face
  • Marcus Aubrey- relationship guide
  • Esther and Jerry Hicks The amazing power of Deliberate Intent
  • Jen Sinkler  You are a badass
  • Eckhart Tolle – A New Earth-  Re- reading this one
  • Brene Brown – Daring to Lead
  • Esther Perel – resources and blogs

Bonuses!

Trip to Chicago – Chris and I are hoping to visit his sister this summer

More rock shows! – Words are power and the people that can sing and perform them connect us to eachother! I gotta go to 2-3 this year with Liz or my friend Amy or my super awesome boyfriend:)

I weeded a lot of stuff out already, and I’m feeling super confident I can nail each thing – Now I can step back – SEE where I’m going, Put on my game face  and Get Fucking Going- WIth TOTAL Belief in myself

Happy 2019!!

Coach Bre

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December 2018 Newsletter

“Failure is the condiment that gives success it’s flavor”

-Truman Capote

 Late October, just 6 weeks ago.. I flew myself to Pittsburgh for an Elite Certification – The Strongfirst BodyWeight Course.

And you know what happened? I failed.. a lot!  But the rewards and success that is coming now is so worth all that falling on my face.

CLICK HERE to see my fall on my face in front of Master Coach Karen Smith AND learn why failure and intense struggle/discomfort is essential to reaching ANY goal.

WAIT. WAIT!

Check out my Holiday pant and sanity saving tips for this December

 

 

Let’s take a look at what this month has in store for you!

December is a really fun month- right?!

It’s full of celebration, comfort and joy. Whether you’re into the holidays or not- we all get a bit indulgent and let go more.
Hello eggnog lattes, cookies, cocktails, deep couch sitting and hitting the snooze button.

Since I’m a human too, I totally get this. I know that getting in that workout can be close to impossible and that despite my best intentions I’m gonna want some chocolate covered nuts daily!

I also totally get wanting to FEEL fit, strong and not mentally lash yourself for enjoying life a bit more

So I decided to keep it real.. I’ve got 3 quick things to keep you feeling awesome and enjoying all the times this month.

1. Workout Video- HOLIDAY BURNER. Quick, heart pumping fun moves you can do anywhere- only a towel is needed.

 

 

 

 

2. My go to December Dessert that keeps you lean, strong and happens to be hella delcious, creamy, indulgent and filling

 

 

3. Simple strength tip straight from my heart to yours – to keep your head up and take on your goals while enjoying life 🙂

Let’s Do This!

CLICK ABOVE on the LINKS and photos – get your goods, feel awesome and have truckloads of fun doing it all 🙂

PLUS CLICK HERE for all my Small Group Training Times + My Kettlebell Intro and reg classes

 

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Holiday Healthy Hot Cocoa

Super yummy healthy Hot Cocoa

Serves 2

  • 2 cups almond or hemp milk
  • 1/2 cup water
  • 2 tbps coconut cream (look for small can in ethnic food aisle- OR skim off top of coconut milk full fat can)
  • 2 tbsp CACAO powder (nothing on ingredients except “Organic cacao” )
  • 1 tbps raw honey
  • 2 tsp cinnamon powder
  • 1 tsp nutmeg powder
  • 1 tsp ginger powder

 

 

 

Directions

Heat up small pot of almond milk, coconut cream and water till slightly boiling

add cacao , honey and spices

whisk well

enjoy!

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“Failure Is The Condiment That Gives Success It’s Flavor ” Truman Capote

We all know it – Sometimes you gotta take the risk and fail in order to do better

Late October I failed, a lot

As a strength coach, I am determined to learn the absolute most efficient moves that unlock strength like no other

One of these elite moves is the One arm Push Up.

Why am I so determined to get this? Because it will make almost ALL other movements more powerful, light up your brain and lean you out like no other.  Plus my goal is to keep getting smarter and stronger till I’m 90 🙂

So go ahead – CLICK BELOW, watch me Fail. Then read on to see why I had to fly my butt across the country and invest big bucks to get better as a coach and strength student.

We gotta take that leap for the net to appear, right?  And sometimes that’s a big fall till you find the net. But no human EVER made strides and reached big goals without getting uncomfortable, failing and falling.

What failing the SFB taught me was how to do better!  I went in with the best intentions, put my all in and can see now exactly how to move forward (Thanks to great coaches that saw me fail and are teaching me how to do better)

See when you show up and show others where you want to go, with your head up and heart out.. they will most likely reach out a hand and give you that next step forward.

If we never fail, fall, take risks we will NEVER move forward. If you want to reach any goal – you’ve go to get comfortable with being uncomfortable.

SO next time you tell yourself you wanna lose weight or run that next race – also tell yourself that you’re gonna have to have patience with yourself – stay firm  through your inner child throwing a fit that you can not eat those cookies, fries, or that fav bevvie of yours. Stop saying “This is Hard or this isn’t fair” Brave the rain and the dark mornings – get up, get out and keep getting up, out and pushing away those little excuses… you just gotta keep doing exactly that EVERY DAY.

Just KNOW THIS – you must keep being uncomfortable (drill out those daily comforts you built up). Consistency and tenacity is the only way through this – but cool thing is the YOU, you really wanna be is waiting for you patiently – you just gotta keep falling and it will get easier:) You just gotta keep it up, every day.

From my heart to yours

Breanne Curran

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Holiday Travel Workout 2018

Let’s get through this holiday season with out fighting a war with our favorite jeans OR getting moody and crabby

Take on a workout – you can do anytime anywhere – No matter if you have 4 mins or 40 mins

It’s my HOLIDAY Burner Bodyweight Workout!

Just follow the vid and check out step by step WRITTEN moves in the photo – so you can more easily get this done.

This is a great workout to do everyday up to 6 days a week – do the best you can – One day may be 4 mins – another day 40!  Just get moving everyday and enjoy!! 

 

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Delicious Yet Totally Healthy T Giving Sides

TWO super easy, healthy and delicious T Giving sides – ANYONE can eat and totally enjoy

  • Cheesy Garlic and Herb Mashed Cauliflower

  • Roasted Yam and Kale Salad

I’m super excited to bring this to my boyfriend’s family’s house on Thursday.. because even though this stuff is super healthy, dairy free, gluten free, sugar free and packed with awesome nutrients- both recipes taste super indulgent – comforting, filling and full of awesome fall flavors that pair great with other traditional T giving foods

I’m pretty sure you’re gonna love these!

(I’m tripling both of these – so I have leftovers for myself and I can feed 8-10 people)

Cheesy Garlic and Herb Cauliflower Mash – Everyday Detox, Megan Gilmore

Serves 4-6

  • 1 tbsp ghee
  • 4 cloves garlic, minced
  • 1/2 cup water
  • 1 (2.5 lb head) cauliflower- cut into florets
  • 2 tsp fresh minced thyme leaves
  • 2 tso fresh sage leaves
  • 1/4 cup soft goat cheese
  • 1-2 tsp salt (pink himalayan )
  • 1 tsp fresh ground pepper

 

 

1. Melt ghee or grassfed butter in a large stockpot over med heat. Add garlic and saute until frgrant, bout 1 min. Add the water and the florets, bring to a boil. Cover and lower the heat – steaming until cauli is easily pierced with a fork

2. Transfer cooked garlic and cauli alonf with all remaining liquid to a food processor fitted with an “S” blade ( see photo). Add the thyme, sage and chevre. Season with salt and pepper to taste. Process until the cauli is pureed with a fluffy texture – like mashed potatoes!

3. Adjust any seasonings to taste – return to med heat and stir to heat well – serve up and enjoy!!

** make it vegan – omit the goat cheese and use coconut oil

PCC Roasted Yam and Kale Salad- 4-5 servings

Ingredients

  • 2 pounds unpeeled Jewel or Garnet yams, cut into wedges 1-inch long by 1/2-inch wide
  • 1/4 cup cooking oil, divided
  • Salt and black pepper, to taste
  • 1/4 cup whole cloves garlic, peeled
  • 1 yellow onion, sliced
  • 1 bunch green kale, tough stems removed and leaves cut into 1/2-inch strips
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon dried thyme

Directions

Preheat oven to 400° F.

Toss yams with 1 tablespoon oil, salt and pepper. Spread out yams on a baking sheet.

Line a baking dish with foil and place garlic cloves in the center. Drizzle about 1 1/2 teaspoons oil over cloves and sprinkle with salt and pepper. Fold up the foil to create a packet and seal tightly.

Place both the baking sheet of yams and garlic in the oven. Roast yams until golden and tender, 35 to 45 minutes. Roast garlic until soft, 40 to 50 minutes. Allow both to cool.

Heat 1 tablespoon oil in a sauté pan over medium-low heat. Add sliced onions and cook until caramelized, stirring occasionally, 30 to 40 minutes. Cool.

Increase oven temperature to 450° F.

Lightly coat kale with remaining oil and sprinkle with salt and pepper. Spread on a baking sheet and roast until soft but lightly browned at the edges, about 3 minutes. Cool.

Combine roasted garlic cloves, vinegar and thyme in a food processor or blender; blend until smooth. Combine dressing, yams, kale and onions in a large bowl; toss to coat.

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Tgiving Workout Times!

Set yourself up right Thansgiving weekend

” Right” = stay sane + feel awesome + look damn fine:)

Come join any of these times- Just make sure you sign up ASAP – By 8 Pm tonight Wed Nov, 21

Call  206-452-1500 or stop by the front desk at the MAC (macseattle.com) to sign up.  EVen if you told ME you are coming  – PLEASE still sign up with front desk:)

Groups are maxed at 7 people and I want to make sure I can program best for YOU!

ALL classes will be calorie torchers these days- high strength + high cardio with stretching and plenty o’ ABS.

Thurs- Thanksgiving! 

8 AM – MAC Fit2

9 AM Kettlebell

 

Friday – Nov 23

7 AM MAC Fit 2

8 AM Kettlebell

 

Sat- Nov 24 

8 AM MacFit 2

9 AM Kettlebell

 

See you soon!

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Travel/BusyDay Foods

So I was gonna give you some awesome Thanksgiving healthy recipe.. That would be great, right?!

Buuuut, let’s keep it real here.. Life is busy and really what we all need is a super easy way to keep up with our days without ending up grabbing a big mac, or coffee shop pastry right?!

Also.. I figure you’ve got some travel coming up/days where you may not be in your own kitchen or in control of prepping healthy foods.

Here is my super simple set up – that covers all your bases!

Your Bases =

  • Yummy
  • Nutritious
  • Energizing
  • Filling
  • Releases kickass superpowers

These foods Daily

Bulletproof Instamix  (1-2).

Bone Broth Protein Packet 1/day 

Justin’s Almond Butter  2/day

RX Nut Butters  1/day 

Amazing Grass 2-3 /day 

Nut Bag ( snack bag of  10 macademia nuts or 10 brazil nuts +1/2 cup large coconut flakes) – 1/day

 

This set up will get you your daily dose of Top Proteins, Healthy Fats, Vegetables AND caffeine:)

 

Do exactly This

Breakfast :

  1.  Bulletproof Instamix  –  Stop at your best choice for coffee each AM – Order 2-4 shots of espresso with about 1/2 cup of hot water (AKA – Italiano) and dump this baby in there, stir well and enjoy!  Not into espresso, no sweat- pain coffee – bout 10 oz will do the trick.

This IS your breakfast – you’ll be holding steady for 3-4 hours – need more info on why this works/what it’s about? Cool.. CLICK here for all that.

WHEN HUNGRY – 3 hours/ ish after bulletproof  hit this up

2. Amazing Grass + Ancient Nutrition Bone Broth Protein packet  This is your veg!  Toss this in a blender ball bottle

Shake the crap out of it – down it and feel awesome!  What’s that? Does it taste good?  No – this is bone broth protein + the best stuff from our good green earth.. but it’s goddamn worth it – so plug your nose, chug it quick and feel damn proud of yourself

3. Wait till hungry (jst don’t go over 5.5-6 hours) – then enjoy your nut bag

4. No good options for lunch? – No sweat – open up that second amazing grass + justin’s almond butter

5. USE the RX nut butter – ONLY on high activity days. Getting in a bunch of walking – over 3 miles OR heading into a workout? Great squeeze this delicious butter in your face:)

You do NOT need this if you are not active- unless you like seeing extra inches on your hard working bod.  Stick with plain Justin’s on your days where you’re mostly sitting.

\

OKay – that’s it! keep these on you and you’ll be sitting pretty! ( and calm and smart and strong)

Posted on   |  Strong Moves

Primal Workout Video!

Okay, so to get in a full body workout – anywhere – no matter how much time you have – you Gotta hit up Primal Moves

I’m super into this stuff right now-Truth is – this isn’t just a passing phase, I’ve been studying these systems for some time and decided to finally put my money where my mouth is – pay the pro’s on this stuff to teach me.. get certified- so I can hand you the best stuff!

This last month I got certified in both GFM  (Ground Force Method) AND  working on my SFB (StrongFirst Bodyweight)– this one is a beast!

CLICK on each name (above) to see what these are all about and why my skillset in these will make you even MORE awesome!

Awesome = stronger, faster, smarter, happier.. while turning heads and making people say ” Damn! that’s one awesome person”

So why the heck will this work for you?

1. You can do it anywhere + no equipment is needed = NO excuses

2. It’s super challenging = You’ll get stronger, leaner and get your mind off work and other mind draining shit

3. It has balance, flexibility +strength and cardio = You’ll stay safe in everything else you do, you’ll increase joint strength and core strength!

4. It’s FUN = You’ll do it more often:)

So check out my Video with full step by step instructions  CLICK HERE – The step by step moves I detailed in this photo. Have Fun.. that’s what all this shit is about, right?!

Breanne’s Primal Flow 10/2018 from Breanne on Vimeo.

 

https://vimeo.com/295282341

 

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October Recipe! Lamb and Escarole stuffed Acorn Squash

Preheat oven to 425.

FIRST Bake acorn squash:

  1. Slice in half – 3 acorn squash (each person gets a half)
  2. Sccop out seeds in center and place facedown in baking dish – add 1 inch of cold water
  3. Place in oven and let bake for 30 mins.

**once timer goes off, drain water – turn face up and bake for another 15 mins

FILLING

  • 2 tbsp ghee
  • 1 sweet onion – diced
  • 4 celery ribs diced
  • 4 garlic cloves minced
  • 1/2 tsp cinnamon
  • 1 tsp dried thyme
  • 2 lb grass fed lamb
  • 1 cup tomato puree
  • 1 cup chicken broth
  • 4 cups escarole

 

  1. Get out a very large saucepan – drop in ghee and let heat over med heat for 1 min – add the garlic, celery and onion. let saute on low for 3 mins
  2. Add cinnamon and thyme – stir and let suate for 1 min more
  3. Add lamb and cook for 4-6 mins till good and brown
  4. Add Tomato puree and chicken broth

Mix evenly and let simmer for 10 mins on low

Add escarole bout 1-3 mins before done (so 7 mins into simmer time)

DONE!

Scoop lamb mix into acorn squash – Put BACK in oven on Broil for 2-5 mins.

ILOoove topping this with a little grated pecorino, sheeps cheese, + some avocado

 

ENJOY!