Burn Brighter Coaching | Strength & Nutrition for Women

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

Posted on   |  Awesome Foods

How to eat a sandwich and NOT get fat.

I love making it easy to be healthy and actually enjoy food.

So here’s the thing.  Tons of people love sandwiches.

But Sandwiches are really just a bunch of awesome stuff smashed together, with some filler on the top and bottom.

 

The good stuff is in the middle!  It’s the bread that’s a waste or your time and energy. It literally makes you more tired and you have to chew longer.. so my statement is totally true.

 

Now if you love sandwiches and I’m bumming you out, don’t worry!  All ya gotta do is take everything you love between those two slices and put it in a bowl with some greens.

Uh, yeah .. I just tricked you into eating a salad:)

But this is one way to keep your healthy meals exciting!!

 

Step 1.  Think of your favorite Sandwich

Ex: – Reuben Sandwich = Corned beef, saurkraut, cheese (use GOAT or SHEEP)

Step 2.  Take out the bread and put everything else in a bowl (leave out the mayo/dressing)

Step 3.  Add a few handfuls of dark leafy veg + 1 more bright colored veg

Ex: Spinach, Chard + Red Bell Pepper

Step 4. Add one of my 4 TOP Dressing PICKS

(see a GREAT healthy thousand island below!)

Since a sandwich salad sucks without some sort of moisture element – mayo, mustard etc..  here some amazing dressings I love, guaranteed to make any salad exciting and keep you lean!

I’ve got two easy homemade and two store bought for you.

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Posted on   |  Podcasts

Clear Eyes, Full Hearts. How do you stay inspired?

We all could use a little boost, right?   Something to help us feel excited about life.

Since it’s hard to simply “be positive”  and ” feel great” I love plugging into great people in the world that get me there.  I’m a huge fan of inspirational podcasts and books, heck even TV shows that keep my head up.

Lately I’ve been enjoying Friday Night Lights. It’s been around for awhile, but If you haven’t seen it- I highly recommend you do some Netflix Binging on that one:)

The head football coach even has a great mantra for the team “Clear eyes, full hearts”  How great is that!!

Anyhow, I know we all need some fresh ideas on keeping our inner Eeyore at bay, so I thought I’d share how I stay Inspired daily, as well as some great resources for you!

This is a great preview to my next guest.  I’m so excited to bring her to you!  You will fo’sure find her story inspirational and she’ll definitely kick Eeyore to the curb for you.

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5020768/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

On iTunes as well!   CLICK HERE to check out past great episodes

 

Posted on   |  Strong Moves

Why I March

So, I’m about to head downtown (Spokane) for the Women’s March. While I made plans with friends to who up at the march, I also really wanted to opt out today.

It’s been a long week and getting in some veg out time at home was sounding much better.

But then I had dinner with my 13 year old nephew last night and something he said made me realize just how important today is.

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Posted on   |  Podcasts

Your Secret Super Power

You can get more power at any moment by tapping into this one simple and free tool!

Your Breath! Listen to exactly how it can literally make you more powerful, stronger, leaner and even chill you out, so you can stop stressing and enjoy life.

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4989981/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Posted on   |  Strong Moves

Guzzling! Greens and Shows

So, my version a a perfect Sunday is filling myself with awesome stuff. I’m talking stuff that lifts me up and makes me smile. In my world that’s good ‘ol iron, flowing moves and amazing foods.

Then, I take it easy!  In fact I pretty much sit and watch movies the rest of my day. Ya gotta rest that greatness to make it all happen again tomorrow:)

Get the Goods!

GREEN SMOOTHIE

  • 1 cup frozen kale
  • 1 scoop “amazing grass” powdered greens
  • 1 cup water
  • 1/2 cup almond milk
  • 2 inches fresh ginger grated
  • 1 garlic clove
  • 1 Scoop protein powder (I love VEGA)
  • 1 date (pitted)

Blend that goodness, then settle in for some sweet shows:

What I’m watching:

  1.  Friday Night Lights (re-watching)
  2.  OA – creepy sci fi thriller series
  3. Begin Again – LOVE THIS MOVIE!!

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Posted on   |  Podcasts

How to drop inches by celebrating!

Adults can suck at celebrating.  Turns out celebrating more is great for your slim waistline AND keeps your family happy.

Listen Here to find out how celebrating can be super simple, inexpensive and keeps things exciting so you actually want to be getting in more exercise.  Best part is you’ll sleep better and drop inches. Check it out!  Listen HERE

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4960584/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

Posted on   |  Strong Moves

The foolproof way to “Be in the moment”

Okay – I’m a big fan of appreciating life, not getting caught up in all the demands and distractions and really embracing life as it is…

But, lets get real, this is super hard to do! It’s easy to get bogged down with our to do lists and pestering busy thoughts.

That is why I LOVE this One simple tool, to knock away all the BS and see the good stuff:)

Listen to this episode.

Get the quickest and easiest way to  stop driving yourself nutty and “Just Be”

[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4938361/height/0/width/0/theme/standard/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/” height=”” width=””]

On iTunes!

https://itunes.apple.com/us/podcast/burn-brighter-fitness-nutrition/id1161050055?mt=2

Posted on   |  Strong Moves

The #1 holiday must do to look freakin’ hot, feel amazing and get more friends.

It is holiday season! This is can be a great time with people in happy moods, time off work, spending time relaxing and letting loose.

It can also be a time when we tend not to feel so awesome about ourselves. Too many cookies or holiday cocktails, too full social calendar, lots of family chaos.

So I thought I’d give you my top trick to look better, feel amazing and make you the life of the party.

Are you excited?  You should be.. it’s cheap and super simple

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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