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Fitness and Nutrition Coaching for women over 35

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Posted on   |  Video Lessons

6 Week Sleep Fitness Challenge!

We are starting on Jan 4th 2023 and  Ending on Feb 14th (I misspoke in the video, we are doing six weeks, not eight)

Each week you work on one simple challenge. The challenges do stack ( week 3 = you do every day the challenges from week 1, 2 and 3 . This is not difficult, it just takes consistency. 

Scroll to the bottom of this page for THIS week’s challenge (Jan

Let me know how you’re doing + any questions on my  BURN BRIGHTER SUPPORT Facebook page CLICK HERE . Enough said.. Let’s Go! 

WEEK ONE. Water! 4 liters by 4 PM. Jan 4-11th

CLICK HERE for guide with buy links to water bottles

Week Two Challenge. Jan 11th-17th. Screentime

Challenge: Put your cell phone away at 20 minutes before bed every night.

If putting your phone away from your bed and in airplane mode 8 minutes before you go to sleep is a challenge, start there!

Just start increasing the time your phone is away from you before you go to sleep. Ideally you should be away form ALL electronic screens at least 20 minutes before bed and Wifi should be turned off or set to airplane mode.

For now, simply work on consistency and slowly build up your time.

Why your phone is harming your sleep and your body:

Your phone transmits EMF signals which greatly disrupt your sleep and healthy cellular functions.

There is scientific proof showing that EMF signals from our electronic devices (laptops, TV’s. ipads, phones) disrupt melatonin in our bodies. We need melatonin to sleep.

** Taking melatonin supplements is NOT advised. Melatonin is a hormone. When you artifically increase levels in your body with supplements, this will create an imbalance. Your body will start to produce less melatonin. Artificial increases in hormones will create unhealthy imbalances in your cellular functions.

CLICK HERE for the study on EMF signals and melatonin.

CLICK HERE for study on power lines and extra secretion of melatonin

& From UC Berkeley on EMF signals and the human body CLICK HERE

SWANWICK Blue light blocking glasses. CLICK HERE

Week 3 Challenge. Jan 18th-25th Healthy night time snacks

CLICK HERE for your detailed guide complete with product buy links and recipes. Buy these things in the next 24 hours. Enjoy the tea tomorrow and make those Chocolate balls within the next 3 days #wegotthis 🙌🏾

Week Four! Jan 25-Feb 1. Three quick steps that Stop Nighttime Snacking

Step 1. STOP

Right when you notice the craving, stop everything. Try hard no to DO anything for at least 30 seconds. Just say to yourself “there it is” Know that you are a busy person that is used to doing and your mind is simply looking to do more and bring in more energy so you can keep doing.

Step 2. BREATH

Breath in and out through your nose. Try this pattern: Inhale 4 count Hold 7 count Exhale 8 count. Do up to 5 cycles. OR simply inhale fully through your nose and exhale fully through your nose. This will get you out of your head into your body, it will interrupt the pattern you have of getting a snack. It will also remind you that you do not need to be DOING anymore in your day

Step 3. SET A GOAL That is TOTALLY Doable.

Decide how many nights a week you can totally nail this. You are starting something new and you are going to need to do it for at least 65 days if you want this better habit to stick. I chose 4 nights a week. Once I nail that I can increase to 5 . I will allow myself to snack in the evenings 2 nights a week #bereal

Week Five! Feb 1-8th. Game changer step to Snack without Setbacks

This week we are honing our skills with snacking. Everyone gets snack cravings and often they are when we don’t really need to eat more OR are trying to undo old habits of snacking for better health.

This week simply move your snack to a smarter time! Eat when your body will burn it off and you won’t feel or look bloated later

  • Indulge in the BEST Quality and single serving
  • High Quality Dark Chocolate (mine is Alter Eco CLICK HERE this is 100% cacao. You can also get 90 or 80% cacao) + 8-10 macadamia nuts unsalted + 1/4 cup coconut flakes, unsweetened)
  • My custom Cacao Balls CLICK HERE
  • Cinnamon Raisin Toast CLICK HERE + unsweetened nut butter of choice
  • OR pick your fave treat! Could be ice cream or a milk shake- just make it the BEST Quality you can find and one serving.
  • Eat your treat 5-7 hours before bed – Enjoy it before dinner AND make sure you are moving after you eat it. Could be a workout, could be a walk around the block or some Bodyweight squats while you take phone calls:)

Week Six! The best workout to do when you’ve slept poorly

Watch this video for a full workout that is perfect for those days that you’ve slept less than seven hours.

CLICK HERE for more info on WHY working out when you’ve slept less than seven hours will only make your body HOLD onto body fat and lower your immune health.

Posted on   |  Awesome Foods

Sleep Snacks

This is from my FREE Sleep Fitness Package. CLICK HERE to get the package now.

You know better than to eat close to your bedtime, but you’re hungry now!  These two bedtime snacks are your best choices IF you must eat something. They will also  help you fall to sleep quickly

Do try your hardest to practice out eating anything before bed. I believe in you, you can do this. Now until we master that use these beautiful snacks

  • (CLICK on product names for Amazon links/ product info)  Also please remember: Healthy fats satiate our cravings & make our human brains relax.
  • Do not fear fats, it’s the carbs & sugar that will add the inches.

#1  Bre’s Cacao Balls CLICK HERE for recipe & info

#2  Herbal Tea + Full Fat Coconut Cream  

Simply put 2 teaspoons coconut cream in one cup of tea. Stir it around and enjoy. Get to bed immediately 🙂

Posted on   |  Video Lessons

Sleep Fitness Pack

Here’s that FREE VIDEO PACKAGE! Four short videos with detailed steps that you can immediately put into action!  CLICK here for that FREE Sleep Fit Video Package

If you need more convincing.. Check out all the benefits you will get with better sleep:

  • Weight Loss
  • Gain Muscle
  • Think better
  • Greatly lower your risk of strokes & heart attacks
  • Decrease risk of Diabetes, Alzheimer’s, Parkinson’s &  Dementia
  • Reduce muscle and joint aches
  • Lower Stress and Anxiety
  • Better skin
  • Better eyesight
  • Lower Depression
  • Increase Libido
  • Feel more calm
  • Feel full easier (less post meal cravings)
  • Get and Feel stronger
  • Have more energy
  • Boost work productivity
  • Boost Fertility
  • Better Digestion

Posted on   |  Strong Moves

Glymphatic Summary

As you’ve learned in my SLEEP FITNESS PACK  you have a natural brain rinse that CAN happen every night. This is your glymphatic rinse and is enabled by your body’s “glymphatic system”

Below are  5 steps that enable your Glymphatic Brain Rinse every night

Check out my Video &  check out below the video“SCIENCE!” in pink for those in depth studies that help you understand more and impress your friends.

  1. Time

Get at least 7 hours of sleep. If you sleep less than that despite your best intentions CLICK HERE to learn HOW TO UNDO A SHODDY NIGHTS SLEEP. Or watch video #3 in THIS  Sleep Fitness Pack

2.  Space 

Your brain needs space between it’s neurons (brain cells) . For this to happen you need to calm your brain down. No exciting/ interesting information before bed. Interesting info spikes norepinephrine and this hormone/neurotransmitter will cause less space between neurons. Keep Norepinephrine low. Turn off screens and chill out.

3. No Food within 2 hours of bedtime 

Food also spies norepinephrine. Food is information 🙂 If you must eat CLICK HERE for your two best sleep snack options

4. Cool Room Temp

Lower your bedroom temp to 60-65 degrees. You can pile on some blankets if needed:)

5. Sleep on your side

Yup, that cerebralspinal fluid will flow to your brain better if your noggin is on it’s side

SCIENCE!

Two helpful images below for you. Below these images find additional scientific links and a PDF guide from the Society of Neuroscience

  1. How the cerebral spinal fluid travels up your spine to your brain to wash out your brain when you are at rest &
  2. A model of the glymphatic function in a healthy and non healthy brain

Click on resources below for more info.: Article & study from super smart M.D’s , PhD’s and Neuroscientists ( I totally recommend you read both)

ONLINE most brief & accurate summary

6 page in depth PDF from the Society of Neuroscience. (shows possibilty of EXERCISE improving glymphatic performance) 

Info on Norephinephrine.  Glymphatic system’s biggest enemy

I highly advise reading this book for more in depth Sleep Health tips and lots of info on the glymphatic system

Posted on   |  Awesome Foods

Mexican Chicken Soup.

From Against All Grains Cookbook)    Makes 5 servings at 2 cups each

  • 9 cups chicken stock
  • 5 large carrots, peeled and cut into 1/4 inch thick discs
  • 1 yellow onion diced
  • 2 small poblano peppers seeded and chopped
  • 6 cloves garlic, thinly sliced
  • 4 Roma tomatoes, chopped
  • 1.5 cup tomato juice
  • 3 tbsp taco seasoning CLICK HERE for recipe
  • 1 tbsp sea salt
  • 1/2 tsp cracked black pepper
  • 3 cups leftover shredded TURKEY or Chicken ( pre roasted)

Place first 10 ingredients (everything except the cooked meat) in a slow cooker. Cover and cook for 8 hours on low or 6 hours on high

During the last 30 minutes, add the chicken. Serve with avocado and cilantro, if desired

Posted on   |  Awesome Foods

Taco Seasoning

Here’s my favorite taco seasoning mix!

I often triple to 4x this since I go through it so fast. Perfect to add into soups, nachos, burger patties…

  • 2.5 tbsp chili powder
  • 1.5 tbsp pink himalayan salt
  • 1.5 tbsp ground cumin
  • 1 tbsp ground dried oregano
  • 2 tsp onion powder
  • 2 tsp ground coriander
  • 2 tsp paprika
  • 1-3 tsp cayenne pepper
  • 1/4 tsp cracked black pepper

Mix all of the ingredients together in a small bar. Store in a jar for up to 6 months

Posted on   |  Awesome Foods

Guilt Free Biscuits

I love this Gluten Free, Dairy Free, Delicious recipe from Against All Grain Cookbook  Get the tools and ingredients now so you can enjoy baking these babies up for Holiday times!

Tools: Flour sifter, biscuit cutter ( or thick round cookie cutter mold) + stand mixer OR blender with dough mix setting, baking sheets & parchment paper

Makes 12 very small biscuits. I would double this for a group of 4 or more. Each person will want 3-4

  • 3.5 cups almond flour sifted
  • 1/2 cup coconut flour sifted + more for rolling out the dough
  • 2 large eggs
  • 1/4 cup honey
  • 1/2 cup Almond milk
  • 2 tsp apple cider vinegar
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 5 tbsp ghee

Directions:

  • Preheat oven to 350 degree F. Line a baking sheet with parchment paper
  • Place the flours, eggs, honey, almond milk, vinegar, baking soda and salt in the bowl of a stand mixer ( or blender with dough setting) . Mix on medium until a loose dough forms.
  • Add in the ghee and continue mixing well
  • Lightly sprinkle coconut flour on a sheet of parchment paper. Turn the dough out on the floured surface. Gather it into a ball and form a 1 inch thick circle. Use your palms to flatten the top
  • Use a round cutter to make biscuits, gathering the remaining dough into a ball and repeating the process until all of it has been used up. Alternatively, hand shape the biscuits from the dough
  • Place the biscuits on the prepared baking sheet
  • Bake for 18-20 minutes, turning the sheet once midway through. Allow to cool slightly before serving

Posted on   |  Strong Moves

Glymphatic System. Your body’s most magical tool!

Remember this word “Glymphatic”. Now check out why this word your most powerful health & fitness tool. Watch the video and scroll down for game changing info!

You have a Glymphatic System inside of you! (Scientist only discovered it 8 years ago, 2015 )  It’s your body’s natural brain rinse.  Here is what you get when you turn on your gylmphatic system

  1. Better learning & focus ( daily!)
  2. Better memory
  3. Burns Fat
  4. Feel stronger & gain muscle
  5. Feel more rested
  6. Better emotional regularity (Feel more calm and less reactive )
  7. More energy
  8. GREATLY decreased risk of Alzheimer’s and Dementia

Check out my Video above to know  what you need to do to turn on your glymphatic system every day.  Two things impair not triggering it and THAT is holding us back! Watch the video & DO the  practices daily:)

Click here for my guide on what to do when you sleep crappy (despite your best intentions)

2 helpful images below for you. Below these images find additional scientific links and a PDF guide from the Society of Neuroscience

  1. How the cerebral spinal fluid travels up your spine to your brain to wash out your brain when you are at rest &
  2. A model of the glymphatic function in a healthy and non healthy brain

Click on resources below for more info.: Article & study from super smart M.D’s , PhD’s and Neuroscientists ( I totally recommend you read both)

ONLINE most brief & accurate summary

6 page in depth PDF from the Society of Neuroscience. (shows possibilty of EXERCISE improving glymphatic performance) 

Info on Norephinephrine.  Glymphatic system’s biggest enemy

Sleep Smarter book, Shawn Stevenson

( I highly advise this for every human)

Posted on   |  Uncategorized

The Big 4! Four steps to nail daily

Nail these BIG 4 foundations every day  to get way more results, no matter what your goal is!
Here’s exactly how keep in the BIG 4 EVERY day!

ONE: SLEEP
Minimum 7 hours.. do the best you can
Try this to ensure you get better sleep

Set THREE Bed ALARMS on your phone
• #1 for 30 mins before you’re in bed
This signals you to put your stuffs away/ shut down screens.No lighted screens at least 10 mins before bed (ideally 30 mins before bed)

• #2 for 3 mins after #1 alarm (you’re human and might snooze and ignore it)
When this timer goes off – SET PHONE TO AIRPLANE MODE (shut off harmful radio
frequencies)

• #3 for 25 mins after #1 – you should have everything done, teeth brushed and be in bed now
Have a problem getting to sleep? Try out Golden Milk (better sleep, muscle recovery, higher immune
system) https://burnbrightercoaching.com/goldenmilk/
Check out this page for more info + research on sleep
https://burnbrightercoaching.com/sleepformuscle/

TWO : HYDRATION!
We all need to hydrate more. Set yourself up for success with these exact steps:

1. Buy 2 great water bottles – at least 23 oz each.
Check out MiiR.com these bottles give back! Buy one and help build a well in a
third world country (comes with tracking code on bottom- so you can see what
project yours went to!)

2. Every night before you go to bed – Fill and put 1 bottle in the fridge or on counter top you will never miss. Put another bottle in your work bag & one in your car.

3. Down 1st bottle within 1 hour of waking up!
(If working out first thing in AM – down it by END of your workout)

4. Set Timers for every 3 hours – (11 AM, 2 PM, 5 PM) – down 1 more bottle at each of these
timers

Get up to 3 liters by 5 PM! – That’s about 100 fluid ounces.** If you have a HIGH strength day – get in 4 liters by 5 PM

THREE: GREENS!
To stay healthy and keep up with everyday life ya gotta get in your greens!
Follow these steps to stay on track no matter WHERE you are.
Here’s your set up!

Powdered Greens are a godsend! Thanks to 2 dudes/ Amazing Grass
( amazinggrass.com) you can get in your greens every darn day.
1 serving = 1 full serving of leafy greens.
**There are other brands but many have more fruit in them (more sugar) =
READ LABELS!

Keep 2 single packet of greens (or tablets) on you daily
**If you’re traveling.. out of town with poor food choices/ stuck in airports/cars.. keep 3 on you (exact
steps below)

**Blender ball bottle is GREAT for blending well.
If you don’t have a blender bottle on you: Use a 16 oz bottle of water. Drink down 1/4 of the water
first, dump single serving AG (for best shakability ) mix well and down it!

Powdered greens are a great choice for days when you cannot get 5-6 cups of leafy greens in.
** if you can score a some awesome veg at lunch and a giant salad at dinner – NO Need!
Whole food is ALWAYS better for you (keep you full longer + more fiber)

WHAT TO DO:
1. Try out the powdered packets, green tablets or pill form
2. Pick your favorite for your busy days. I like the powdered packets best.
** always opt for DETOX , ALKALINE or ORIGINAL. No Berry/ chocolate flavors
3. Order enough to have 2 on you daily. If traveling 3 on you daily.
4. Stash 2-3 extra in your daily bag, glove box, desk drawer (trust me- you’ll want them)
5. Follow directions below on how and when to take

WHEN: If you cannot score 2 big veg heavy meals ( 2-3 cups each/ raw or lightly cooked green veg)
Then you should definitely follow the below steps:
1. Take your first amazing grass packet or tablet
Right before your first meal in your day. Have another 1 -2 hours before dinner.
**Take 1 more packet on travel days = Have TWO in the AM before your best breakfast choice.

FOUR : MOVE! ** see NEAT link here
Even if you crushed your workout at 6 AM. Get your body up at least every 3 hours for a few mins.
DO THIS:

1. Set timer for 3 hours after settling into work mode.
2. Set 2-4 more for every 3 hours sitting in your day.
3. When alarms go off. Get your butt up! Take a brisk walk OR
Reach your arms up and take a slight backbend + simple arm rotations. Do something for 2-5 mins
minimum!

**bonus points for drinking your water when you get up to move!

Plus they can have the same
alarms. Alarm goes off = you down water and move for a bit.

That’s it!! All this is totally doable ANY day, no matter where you’re at

Nail the BIG 4 to get more results, more quickly.. no matter what they are!