Burn Brighter Coaching | Strength & Nutrition for Women
Fitness and Nutrition Coaching for women over 35
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…
Mix all of the ingredients together in a small bar. Store in a jar for up to 6 months
Let’s get to it! CLICK play and get moving with me. No gear needed
Get 2 full workouts with step by step instructions + downloadable guides HERE: https://burnbrightercoaching.com/freebiemoves/
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
Directions:
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
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
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
Info on Norephinephrine. Glymphatic system’s biggest enemy
Sleep Smarter book, Shawn Stevenson
( I highly advise this for every human)
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!
I’ve created this page to honor my father, Gene Koselke. His body was here with us on earth from 3/5/1951-7/28/2022.
Gene left a blue rose (image below) and a note with these words (quote below) in his Spokane home. I share these with you in hopes that they bring you some comfort and understanding.
“ My life has been fulfilled and fulfilling. Death is the way utilized as a way away from this existence. It is not an ending as I saw it… it is a transformation. Death in many ways is welcome, as I am no longer suffering in this physical form. I have been returned to the universe, but my essence and presence is still here with you, just different now. What still remains with you is the vibrant me with the good and positive energy that was once here. Live on in hope and love, and be at peace with yourself and those closest to you” (Gene Koselke, July 2022)
(Dad also left a poem. Scroll down to the image of the Blue Rose for this poem)
Gene left his body on Thursday 7/28/22 at 4:15 PM. He surrendered.
He knew that his health was rapidly declining and he could not go on existing as the human that he truly was. Gene suffered from Chronic Fatigue Syndrome/ Myalgic Encephalomelitis since the late 1990’s. His condition steadily worsened. He did the best he could to live with this illness. I have put a link at the end of this page for more info on CFIDS/ME to help us better grasp why he chose to exit this earth.
How he died does not matter, if you know Gene you know to honor him & respect this. My father loved and lived to his fullest capabilities. This I know for sure.
I am deeply grateful that he was my Dad. He taught me & others so much in so many ways. He taught me to:
He encouraged me to keep learning and to keep a strong sense of wonder & awe of the spirit of the land and energy around me. He knew that we are all connected and did his extreme best to be a good human.
At times, in his struggling human body, Gene felt overwhelmed and or that there was something wrong with him. Sometimes he separated himself from others. He would laugh as he called himself a “wanderer” or a “curmudgeon”.
The truth is Gene had a high sensory body & sensitive soul. This can be a difficult combination to walk around in human form with. Especially when struggling with a chronic illness.
Here is the BLUE ROSE (CLICK here for article he had pinned to this rose)
Gene typed on a note for me:
“And lastly, a poem…”
Do not stand at my grave and weep
I am not there, I do not sleep
I am the one thousand winds that blow
I am the diamond glints in the snow
I am the sun on ripened grain
I am the gentle autumn rain
When you awaken in the morning’s hush
I am the swift uplifting rush
Of quiet birds in circled light
I am the soft star that shines at night
Do not stand at my grave and cry
I am not there; I did not die
Gene specified for his cremated remains to be scattered on 2 different beaches by his daughters. Heather and grandchild will scatter on Camano Island . Bre and Chris Bicknell will scatter on Isla Coronado in Loreto, Mexico.
Peace, Bre Bicknell
Please see comments below to share memories and kind words.
Whole 30 Chili
Makes 4 servings
**Bre Tip = double this and freeze it. Save it for your busiest week in the next month! Simply pull out of the freezer 2 days before your busy days hit and enjoy.
Ingredients
2 pound grass-fed organic ground beef OR ground turkey or lamb
2 onions finely chopped
6 cloves garlic minced
2 tsp cumin
2 tsp chili powder
1 tsp paprika
1 tsp mustard powder
1 tsp salt
2 red bell peppers, finely chopped
2 green bell peppers, finely chopped
1 can diced tomatoes
2 cups organic vegetable broth
Heat a large pot over medium heat. Add the ground beef and cook until meat is fully browned
7-10 minutes. Remove the meat form the pot with a slotted spoon and transfer it to a side dish, keeping the leftover fat in the pot
Add the onions, garlic, cumin, chili powder and salt to the pot. Reduce the heat to medium low and cook until the onions are translucent 4-5 minutes.
Add the bell peppers, tomatoes and broth and return the meat to the pot. Turn the heat up to high. When the chili reaches a boil, reduce the heat to low and simmer uncovered for 1 hour. Enjoy!
Here’s my top tip to save time with weekly meal prep:
Pick one dish to enjoy 3 nights in the next 7 days. I’ve put a simple example below for you, complete with 3 different full dinners using the same main dish. Enjoy!
Make this work for 3 meals! ( Ex: Saturday, Monday & Wednesday)
Saturday = small bowl of chili with Swiss chard + avocado toast and shredded goat cheese
1.5 cup chili + add 1 cup chard (de-stemmed and chopped). 1 minute before serving the chili add the chopped chard to the pot and simmer
1/4 cup grated goat cheese
“ Food for life seed muffins” found in freezer section of healthy grocery stores. Toast 1-3 times add 1 tsp ghee and 1/2 small sliced avocado
Monday =
Chili + spinach & baked Japanese sweet potato with sautéed onion and mushrooms + sliced avocado
Chili = reheat on low and add 1.5 cup spinach leaves person to the pot for 1 minute.
Baked Japanese sweet potato= Thinly slice 1 red or yellow onion, put 1 tbsp coconut oil or ghee in the pan and heat to medium for 1 minute. Add onions and stir on low for 3 minutes
Add 1/2 tbsp ghee or coconut oil and add raw sliced crimini mushrooms. Saute for another 2-3 minutes
**Bre tip = bake the sweet potatoes 1-2 days in advance. Then simply cut into four long quarters and reheat in a pan for 8-10 minutes. (I do this on Sundays for busy Monday evenings.
Once potatoes are evenly browned. Cover open face potato slices with onions and mushrooms and enjoy!
Wednesday =
Chili w/ spinach & goat cheese quesadilla
Reheat 1.5 cup chili ( per person) on low
Make goat cheese quesadillas CLICK here for recipe + video
It can be really hard to be human. Doing is easy, staying busy we can handle pretty well. It’s the Being that gets tricky.
When we slow down and just be, that’s when things can go downhill quickly. That is when we notice the voice in our head. This is the mind babbling as is navigates every scenario you approach in your day. Experts have proven that this voice is there to keep us safe.
There are 4 specific experts that I turn to often. I listen to their TED talks, read their articles and review practices from their books. They give me sanity and hope often. I thought I’d share them with you.
All four experts (below) agree that this voice is there to keep us safe. Each one explains what this voice is, from a scientific viewpoint. They also all offer simple, strategic ways to navigate daily life and find peace of mind.
Below are 4 science backed resources that help us all understand and navigate that voice so you can have easier days and feel better.
**Also, turns out Oprah backs all four of these amazing guides as well! I’ve left links to free and quick resources from each guide/author.
Article from Oprah Magazine: https://www.oprah.com/inspiration/how-positive-self-talk-can-get-you-through-tough-times
Tara Brach Podcast with Kristin Neff.https://podcasts.apple.com/us/podcast/tara-brach/id265264862?i=1000526041170
minutes 18-22 are gold in that podcast episode.
2. Dr. Jill Bolte Taylor,Ph.D, Neuro-Anatomist and Best Selling Author
CLICK here for free B.R.A.I.N resource from Dr. Jill. I use this daily (no joke)
This woman saved my life.
Two years ago, I was struggling big time. I was feeling immensely fragile and hopeless. I had a therapy session and was advised to watch Dr. Jill’s Ted Talk and to check out her book, Whole Brain Living
That same evening I watched her Viral Ted TALK (The first TED talk to ever go viral)!
I immediately bought her Whole Brain Living Book. I finished it in one week and I use her B.R.A.I.N roadmap every single day.
This book is a must read for every living human.
It breakdowns what is happening in our human brain in a totally understandable way
Even more important, it teaches you how you can step out of your thoughts & easily navigate your choices to BE how you truly want to be in everyday life.
CLICK HERE for 15 min TED talk
CLICK HERE for 40 minute episode with OPRAH
CLICK HERE to buy her book
Every human should know this information. I wish I had known this before I turned 18.
3. Michael Singer, Teacher on “How to separate the voice in your head from the real you”
Best Selling Author of Untethered Soul +
CLICK HERE for his book
CLICK HERE for his Podcast
CLICK HERE for episode with Oprah
4. Eckhart Tolle. Author of A New Earth
Teaches people how to stop identifying with the thoughts in your mind. How to live in the present moment and how to let the voice in your head pass by.
CLICK HERE for 5 min clip on Oprah HUGELY HELPFUL on thoughts of the past. I watch this a few times a year ❤️
CLICK HERE for his book A New Earth
CLICK her for his Essential Teachings Podcast Hosted by Oprah Winfrey
Bonus guide if you’re into spirituality..
5. Marianne Williamson , A Return to Love
She is a spiritual guide, political activist and author. Her book a Return to Love sold more than 1.5 million copies and has been published in 23 different languages.
I never would have read her work until Dr. Jill Bolte Taylor (above) stated that A Return to Love helps her find calm and regain sanity. Once I heard that in a webinar from Dr. Taylor I bought the audiobook. Eight minutes in and I was floored.
Marianne Williamson had called me out in a direct and loving way. I have now read 4 more of her books.
A Return to Love has immensely helped me find hope in myself and humanity
CLICK HERE for her episode with OPRAH
CLICK HERE for her book
CLICK HERE for her site
Therapists in the Seattle area AND also do virtual coaching anywhere
Making professional therapy accessible, affordable, and convenient — so anyone who struggles with life’s challenges can get help, anytime and anywhere.
BetterHelp offers access to licensed, trained, experienced, and accredited psychologists (PhD / PsyD), marriage and family therapists (LMFT), clinical social workers (LCSW / LMSW), and board licensed professional counselors (LPC).
This breathing practice will help you keep your shit together.
I used it twice yesterday after watching the news (Uvalde Elementary School shooting) . I’ve also brought it to many students during strength training sessions ( it helps them step out of worried thoughts and become more present in their bodies)
No matter what is going on, you can use this simple practice to tell your body you are okay. When you feel you are safe in your body, your brain will work with you to feel better.
If you want more tools to quickly save your shit CLICK HERE for my 3 Sanity Saver Videos. Quick exercises custom created to quickly calm you down and regain your sanity .
Now, scroll down for the Hook Up Breath steps and science
STEPS & SCIENCE
Hook Up Exercise•Standing, Lying or seated cross one foot over the other (legs
always straight).
•Stretch out your arms and cross them in front of your body.
•As they are crossed, have the palms of the right and left hands
touch together and lock fingers.
•Loop the hands underneath the arms and pull the arms close to
the chest (twisted into a pretzel).
•Hold this position for 2 to 5 minutes or for as long as you need to
calm your body.
** This is my favorite breath exercise. It links up both sides of the brain. This makes
the whole brain more available.
This is from Dr. Paul and Gail Dennison of The Brain Gym CLICK HERE for info on them and their resources
Please share this with others and use for yourself. Take care of yourself and each other
Love, Bre
Many days we have so much to keep up with that we simply forget to eat. Or maybe we don’t have any time to make something to eat, or find something. Heck let’s face it, many days we don’t even have the time to chew our food.
These 2 items will help you dramatically on these days. Enjoy the video below. Love, Bre
Get your FULL set up for busy days (all the meals, all the drinks, all the snacks) CLICK HERE for the most easy way to eat healthy on jam packed days.
Links from products mentioned in the video above