Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

Posted on   |  Uncategorized

How to eat nutrition bars and not get fat

Nutrition bars are an awesome choice to snack on a busy day.. right?

Especially the high protein ones. We want to chow down on those bars screaming  29 grams of protein!  Right?

Well it turns out these can totally hold you back from the lean body, fat incinerating metabolism you crave.

Here’s why:

Filled with ingredients your body can’t digest

Contains ingredients that keep you bloated and tired

Too large of portion

So what are these sneaky foes?

  1.  WHEY and SOY.  Both are hard for most bodies to break down.  Soy is not as bad as whey, but it still is not your best choice.

here’s how to fix this, enjoy nutrition bars and get the results you deserve! Damnit!

  1.  Look for bars with protein  other than whey or soy. (hemp, pea, goat, pumpkin, egg white)
  2.  Eat only half a bar at a time.  ALWAYS.  No matter what size.

If you think this won’t be enough, simply keep the other half on you and eat it when you are really hungry again.

There is a ton of info in those bites, a little goes a long way! This way you will process these quickly, stay energized and love your slim waistline!

My Favs?

  1.  RX bar    www.rxbar.com (great before intense workout/ endurance work)
  2. Perfect Bar  perfectbar.com  (great on a busy day running errands or stuck at your desk)
  3. Picky Bar   pickybars.com  (great before a spin or run — up to 2 hours)

Posted on   |  Awesome Foods

Easy Recipes your family will love.. and keep your pantsize down!

Galen and I are back at it!  Check out this month’s Cooking with Curran’s video

https://youtu.be/EnksxJQZJIk

 

We’ve got simple set ups that gets you to drop inches, while your family asks for more!  Can you imagine?  We can:) Check out this awesome set up, from our house to yours with love

Recipes Below Read More

Posted on   |  Awesome Foods

This Cheese won’t make your butt fat

Cheese can be a powerful thing

Many people have a hard time cutting down on cheese.  And I gotta say, I totally get it!
For many cheese is a comfort food.  I myself have fond memories of eating ooey goey grilled cheese sandwiches on rainy day afternoons as a kid.  Mine were always accompanied with a bowl of Campbell’s tomato soup of course.
Even writing that made me hungry!
That’s the power of cheese.  The other power of cheese is to make you fat.
Sorry to be a buzz kill, but it’s totally true.  That is if you eat the wrong types of cheese.

There is cheese that satisfies without putting the brakes on your metabolism and forcing you to buy bigger pants.

I thought you might like knowing this better option, so you can once and for all enjoy cheese without undoing your workout.
Read Below for my go to lean body cheese.  Learn why it’s great and my fav cheesy recipe!
Read More

Posted on   |  Stress Less

2 things to do to eat less tonight.

 

So many people I know eat super great..until the sun goes down. Then all bets are off.

It’s like a colossal crash and burn after a full day of picking great foods and killing their workout, so why do they do this over and over again?

Great news.. You are completely normal if this is you.  I too used to find myself taken over by the pantry once I got home, before my jacket was even off I was elbow deep in some crunchy snack.. and it sure as hell wasn’t celery.

Even if it was a healthy choice, like cashews or fruit, I would eat too much.. and often I would do this before dinner, or when I wasn’t even hungry, it was just some crazy ritual I had developed.

After some research while I was in my Nutrition Program, I found the reason why this kept happening to me and my clients.

Read More

Posted on   |  Podcasts

Jeff Sokol. “How to Get from Ditch Digger World to Contributing with Pride”

There is no better person to show you how you can go from feeling like crap and having nothing.. to taking your life back and exceeding your wildest expectations.

Jeff Sokol is an astounding strength coach,filled with joy.  He boasts a dedicated tribe of followers, one damn fine body (lean and rippling with muscles) Elite coaching certifications, SFG II, a beautiful wife and a dog that’ll melt your heart.

He knows how great life is because not long ago his life sucked BIG TIME.

I’m talking one hand on a whiskey bottle, other on a gun.. house in foreclosure, wife left you, overweight, hating  your job..Basically a real bad country song.

You gotta hear how a cute kettlebell literally saved this big mans life. Plus:

In this episode you will learn

  • Exactly how to take the first steps from bummerland to your better self
  • Why Kettlebells are the perfect tool to transform your life.. and your body
  • That we all hit rock bottom and there is a way out.
  • How to find a coach to get you lean, strong and owning your life!

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4895055/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Also On iTunes! – CLICK HERE to listen

Posted on   |  Podcasts

How to stop cramming. Listen here to Get more done AND get more lean!

Are you a crammer?  I totally used to be.. I’d see I had to be somewhere in 15 minutes, and i’d go into cram mode.  I’d frantically stuff in one more load of laundry, send one more email, make one more stop, stuff in 3 more minutes at the gym.

 

It NEVER worked out for me.. the lines at the store were long, traffic was slow and that annoying rainbow circle showed up right when I was about to hit send!

I’d was constantly showing up late and stressed. It totally sucked!

I was constantly driving too fast to school pickup, showing up right when my favorite yoga class was starting and coming home 15 mins later than I promised my family.  I was constantly frantic and stressed.

Do you do this? If so, this Podcast Episode is made for you!

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4883444/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Also on iTunes. CLICK HERE to listen

Once I learned this super simple skill and started doing it everyday, I stopped cramming and actually lost weight and got more done. Best part is I stopped running around like a crazy lady and enjoyed everything way more!

Coolest part is it’s actually helped me drop weight AND show up on time, calmer and happier!

Listen and get more awesome!

Posted on   |  Podcasts

Do this One thing Every Day to Kick the ‘ol Brain Fog and Get more Done

This is something I have noticed all highly successful, yet chill and centered people do.  I’m a big fan of asking people I admire where they get their cool stuff, whether this be shoes, hair or calm vibe! Over the years this is a common response I get from coaches when I ask them:

“Hey how do you keep up with super hectic days without losing your shit?”

The all inspiring Ms. Leah Zaccaria commented on this daily ritual in our last episode (Burn Brighter episode #5)

This super simple skill has kept me both slim and sane over the years.  I gotta say when I skip it I feel waaay less slim and get super distracted. Can’t wait for you to pick this up for more awesome days.

Listen Here!

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4883407/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

on iTunes!  CLICK HERE to listen

Posted on   |  Awesome Foods

How to take the edge off without putting some belly on

So my good friend is visiting from San Francisco this week AND I’ve got a couple big family get togethers coming up.

While this is all fantastic stuff.. I also want to stay looking and feeling fantastic.

Which means I should take it easy on the alcohol…

Now, this can be hard when you want to meet up at some comfy spot and catch up with your long lost bud, or you seriously need a little something to take the edge off around your relatives.  That’s exactly why I have a great 3 step plan to enjoy these social times, without the set backs

 

  1.  Eat before you meet up.

    Even if you are meeting for dinner, if you are at all hungry, enjoy a snack or smoothie before you leave for your rendezous.  I love a green smoothie or a small nut mix. –  My “Pre-Funk” Recipes are below:)

This way you will drink slower AND you will absorb you amazing nutrients from your foods better.

SO GET THIS:  Even if you pick the most stunningly healthy dish off the menu, once that alcohol passes your lips.. you will absorb very little of those amazing nutrients.  The body has 100% attention on any alcohol in your body and dramatically slows digestion and absorption of any foods that come into your belly.

So fix it!  Eat  30 mins-1 hour before you drink (use recipes below) then enjoy drinks without food.  OR have the drink on it’s own, wait bout 30 mins, then eat.

        2.  Have 2 big glasses of water for every drink you have.

Make those glasses at least 10 oz each.  This will slow you down and fill you up, so you will drink slower and less alcohol

        3.  Take a walk or dance after that drink!

When you get your body moving, you speed up your metabolism and get that alcohol moving through your body so you don’t feel it, or see it so much the next day

I hope this helps you enjoy your get- togethers more and still love what you see!

READ below for Great EATS BEFORE DRINKS Recipes

Read More

Posted on   |  Awesome Foods

Delicious AND Healthy Thanksgiving Set Up

 

It’s a Thanksgiving Cooking with Curran’s!

Check out Video

Galen and I have you set up with great foods for the Feast as well as leftovers and breakfast.

All aimed to keep your family happy AND get you the body you want.  Check out the recipes below

  1. Yam and Kale Salad. 

Serves 12

  • 2 large yams peeled and thinly sliced
  • 1 large red onion thinly sliced
  • 3 large heads kale – de-stemmed and torn small
  • 3 large heads garlic
  • 1 cup EVOO divided

 

Step 1.Take torn kale  and place in a large bowl.  pour in 1/4 cup Evoo and himalayan salt. massage the kale and leave in bowl.

  • Step 2. Peel and slice Yams.  Peel garlic cloves. Toss sliced yams with 4 tbsp olive oil, black pepper and 1/4 tsp pink himalayan salt.
  • Take peeled garlic clove- wrap loosely in foil.
  • Put yams and garlic cloves on the baking sheet. – place garlic in the center.
  • Cook at 450 degree F for 40-50 mins
  • Use garlic in the dressing below

Step 3.  While garlic and yams are baking. Place thinly sliced red onion in a pan with 3 tbsp olive oil.  Cook on low for 30 mins. stirring every 4-5 mins

STEP 4.

Take massaged kale. spread on baking sheets.  Place in 450 oven for 3-5 mins.

Combine all with Dressing below.  Enjoy hot or cold!

Dressing

  • 1/2 cup EVOO
  • 3 baked garlic cloves, from above
  • 2 tsp rosemary
  • 3 tsp red wine vinegar
  • 1 tsp apple cider vinegar
  • Blend well in blender or food processor

Sweet Potato Fries

  • Peel and cut 2 large sweet potatoes to desired (thin and long)  thickness
  • toss in a bowl with cinnamon and  3 tbsp olive oil
  • bake at 450 for 30 mins.
  • drizzle 2 tbsp molasses over top and bake for 10 more mins

Enjoy!

Leftover Turkey Sandwich/ Salad

  • Shredded/ Torn cooked turkey – 5 cups
  • 1 cup cranberry sauce

( 1.5 cup fresh cranberries, 1/3 cup balsamic vinegar, 1/3 cup water, 1/4 cup honey, 1 tsp chopped fresh rosemary, 2 tsp grated fresh ginger)

Bring to boil in pot, reduce to simmer for 10 mins

  • 1 cup Asiago cheese OR goat cheese crumbles
  • 2 cups arulgula
  • Pretzel Rolls  OR spinach wrap — OR on more arugula

Enjoy as sandwich or salad!

 

Pumpkin Protein Pancakes

These hotcakes are made with nutrient dense whole grain buckwheat and mixed with sweet dates and pumpkin, they make the perfect base to a multitude of toppings. Add in Vega Performance Protein Powder for a high protein boost and get ready to face the day.

I love these with a smear of almond butter and goat yogurt .  But on the go – they’re great fresh out of the toaster plain as well!  Well work the cook time 🙂

Ingredients

  • 6 servings Protein Powder (Egg white, pea protein)
  • 2 & 1/3  cup wholegrain buckwheat flour
  • 3 cups non-dairy milk
  • 1 cup pumpkin puree
  • 6 Tbsp ground flax seeds
  • 16 dates, pitted
  • 3 tbsp baking powder
  • 5 tsp baking soda
  • 4 tsp cinnamon powder
  • 1 cup melted coconut oil

Preparation

In a food processor, add all ingredients and blend together until fully combined.

On medium-high heat, in a pan, melt coconut oil and pour pancake batter to desired pancake size. Cook for 2-4 minutes per side or until bubbles begin to appear. Flip and allow to cook until outside is browned.

Posted on   |  Podcasts

Leah Zaccaria Change Maker

 

Check out my First Podcast Guest!
I couldn’t have chosen a better person to start with.

This woman is the real deal.. An inspiring teacher and leader that has bravely walked through big challenges to become the amazing person she is inside and out.

Prepare to be filled with chills of inspiration from her story of how she went from an out of shape corporate executive to shedding not only the weight, but her marriage and her job to become her best self.  Including these accomplishments:

Raising a teenage daughter
Owner of 2 yoga studios  (Hauteyoga Queen Anne and Shefayoga in Seattle, WA)
Creating and Owning her signature leadership program, Sendatsu Evolution
Being featured in Harvard Business Journal.  “ From Accountant to Yogi”
Click Here to Read
Lululemon Ambassador

I can’t wait for you to hear her strong words of living life as a yogi and not only being the change she wants to be in the world, but stepping up her game and leading others to their greater selves.  Leah is one of the true agents of change in the world.[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4845561/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Also check this out on iTunes! CLICK HERE