Posted on January 27, 2022 | Uncategorized

Inner Cannabis

Our human bodies have tiny cannabis like molecules floating around in us. They are called Endocannabinoids .

Your endocannabinoid levels are higher after running, cycling or having sex. This is why we feel relaxed, less anxious and sometimes feel “high”

Yes, these molecules are structurally similar to the cannabis plant. CLICK HERE for article from Harvard Health . Cacao also has endocannabinoids called Anandamide.

Our human bodies have Cannabaniod Receptors! These are known as CB1 and CB2 receptors. These molecules and receptors are your ENDOCANNABINIOD SYSTEM.

The First Endocannabinoid was first discovered in 1992 (How the Endocannabiniod System was discovered) Even now in 2022 as I write this my computer does not recognize the word “Endocannabiniod”

My purpose here is to 1. Give you a quick run down on your body and cannabiniods & 2. Understand why CBD & Chocolate give you amazing benefits + know exactly what to use. CLICK HERE for my list:)

Let’s do this!

Here’s an easy way to understand your ECS:

The molecules are in you all the time. The molecules stimulate the receptors. The receptors work like traffic cops.

They control the levels and activity of other neurotransmitters. They immediately regulate your body by turning up or turning down the activity of whichever system needs to be adjusted. Whether it’s hunger, temperature or alertness.

The ECS regulates and controls critical bodily functions :

learning & memory
emotional processing
sleep
temperature control
pain control
inflammatory and immune responses
eating

Cannabis (from the plant) works it’s effect by hijacking our ancient cellular machinery.

THis has been proven to have some highly beneficial effects in humans. Michael Pollan, author of The Botany of Desire that cannabis is a plant that humans have co-evolved with for thousands of years. Pollan writes that because the act of forgetting plays a valuable role in the ability of our brains to function without being overloaded with data from our senses that we are continually bombarded with.

Pollan hypothesizes that if we didn’t forget we wouldn’t function. Cannabis helps us do this.

I want you to have super approcahable ways to enhance your ECS to keep you even more healthy, balanced and calm. This is why I highly encourage Chocolate & CBD products.

CLICK HERE for my top chocolate resources

CLICK HERE for my top CBD resources

Cacao and CBD are ANANDAMIDES, chemical compound similar to cannabis that binds to brain receptors like cannabis. Ananda means “Internal Bliss” CLICK HERE for a quick run down on why Chocolate is an endocannabinoid and will boost your overall health

Posted on December 27, 2021 | Awesome Foods

Jan 2022. Green Up to Clean Up!

It’s a New Year! This is always a good time to kick start healthier habits. Busy people struggle to keep green leafy veg in their days.

Below are 2 videos that show you how to easily fix this.

CLICK HERE for your complete Green smoothie Guide!

My #2 video is a Juice Cleanse! Easily get store bought juices and follow the steps.

CLICK HERE to grab my step by step Juice Cleanse Guide.

Happy New Year 2022!!

Posted on December 24, 2021 | Awesome Foods

3 Day Cleanse.

This is my go to set up for a great cleanse that is affordable, super practical and powerful!

It’s simply: Water, coffee, bottled green juices with one ginger elixir shot, then a cleansing salad for dinner.

YOU should do this cleanse on less active days. Just follow the 7 steps daily for 3 days.

1. First thing when you wake up = Water!
Drink at least 12 oz before your first cup of coffee

2. COFFEE! If coffee is not for you skip to #3
Only have Bulletproof Coffee OR plain coffee

CLICK HERE for Bulletproof Video and guide

3. More Water. Drink another 20 -32 ounces within 2 hours of waking up.

4. WHEN very hungry =

KOR Ginger Shot + One Green juice EVOLUTION, Green Devotion

(See 2 other green juice choices below) Evolution Essential Greens
OR Columbia Gorge “ Just Greens”

#5. When very hungry again have another Green juice. Either of the Evolution Greens OR Columbia Gorge is great!

6. Dinner = Cleansing Salad with healthy fats and lean protein.

3 oz salmon, tuna or turkey
(Veg protein= 1/2 cup black beans or garbanzo beans)
Sliced cucumber
Sliced radishes or bell pepper
1 small avocado

Use Primal Kitchen Dressings.
My fav is lemon turmeric.

#7. Go to bed!

Feeling hungry after dinner. Try your best not to eat within 3 hours of bedtime. Best fix is to have some herbal tea and hit the hay!

Rinse and repeat for 2 more days:)

Posted on December 6, 2021 | Strong Moves

Holiday Micro Workouts!

Here are 4 quick workouts you can get done no matter what! Number four is in heels with standing room only. No excuses can exist here:)

Each one is less than 1 minute. You don’t need workout clothes or gear. Just watch the video and follow steps below each one. All you gotta do is:

Get your cute butt up and do the moves!
Set a timer for 2-3 hours and repeat. Do this 3-5 times each day CLICK here for Science on why this is better than a 30 min workout!

Drink Matcha
Seated Rotation 1/1
Hinge to Hip thrust
Wall Plank + Shoulder Tap 2/2 Alt
Drink Water and go back to work

Here’s Micro Workout #2 (Below)

Happy Holidays!

Bre

VIDEO #4 STANDING ROOM ONLY

Posted on November 19, 2021 | Strong Moves

Dec21 Newsletter

Micro – Workouts

Check out why these 90 second movement breaks totally work. Turns out you don’t need to set aside 30 mins to an hour to burn body fat and feel stronger.

The ONE thing to remember is this: The workout that gets you the most results is the one that you can maintain with the most consistency. This means something you can do at least 3x a week for 8-10 weeks.

Most people cannot sustain 3x a week workouts for at least 8 consistent weeks. We can nail 90 second workouts a few times a day. CLICK HERE for science and step by step guide on what 3 specific types of moves to do.

Scroll down for a bonus fat burning tip. Learn why caffeine (coffee or green tea) makes your body burn more fat! Sooo cool:) Also check out my Instagram this month. I’m dropping a new Micro workout VIDEO every week. CLICK HERE for more micro moves:)

BONUS: DO this ONE THING (below) to drop serious inches and see more muscle in 2022. Make Bulletproof Coffee your Breakfast!

If you haven’t tried Bullet proof Coffee, you really need to. CLICK HERE for my short video tutorial on what to do:)

This is THE IDEAL busy person’s breakfast. It’s packed with nutrients, it keeps you full for 4-5 hours and it optimizes every function your body has. Try it for at least 5 consecutive days. Like anything new, it’s not hard, just different:) CLICK HERE (I’ve been doing this every morning for the past 6 years)

If bulletproof is not for you, head for espresso or green tea. CLICK here to learn why caffeine in these forms is super beneficial to your body, brain + makes your body burn more fat:)

You deserve all that:) I also list great back up options for caffeine free options.

Please let me know what you think of this in the comments below:)

Posted on October 26, 2021 | Awesome Foods

But first, Coffee!

Here’s something to make you smile Caffeine has huge health benefits I have the complete set up for you! Hard Backed Science from fancy pants journals + fun videos on how to make great coffee

Scroll down, click and enjoy (I have coffee alternatives too) It’s all here for you to feel strong with and have easier days

Coffee is a Health Elixir

Check out all the nutrition bangs for your buck. Impress your friends with facts like ” coffee increases your body’s brown body fat. This is body fat that actually burns more calories!”

There’s tons more cool fact for you in these guides. Just CLICK on each one below.

Why Coffee is awesome for you ( + How not to screw it up)
Caffeine is good for you. 4 Top Benefits
Bulletproof Coffee Video- See BELOW
Non coffee choices. Matcha, green tea, black tea, MUD WTR. What they do for you

Bulletproof Coffee My home video on why you want this every morning AND What to do. Learn why this torches body fat and gives you serious lasting health benefits

Please send this info onto your favorite people, they deserve the best stuff too!

Posted on October 26, 2021 | Awesome Foods

Caffeine, why it’s good for you.

Here are The Top benefits of caffeine.

(from high quality coffee beans, green tea, black tea & cacao)

The benefits of coffee are so huge, I gave coffee beans their own page CLICK HERE for “why coffee is awesome”

#1 Increases your ability to burn body fat ( when you are active)

Increases the human body’s levels of adiponectin ( your hormone that moves belly fat from your belly to be more easily burned off when you are active). Adiponectin also works as an appetite suppressant. Less hunger = less noshing.
People who drink more coffee and caffeinated teas have higher levels of adiponectin and lower levels of inflammatory biomarkers. Scientists at Stanford concluded in 2019 that caffeine is able to defend against age related inflammation.
Caffeine increases a body’s metabolic rate from 3-11% (The American Journal of Clinical Nutrition). Caused by an increase in the burning of fat
Scientific Reports Journal. Scientists from School of Medicine at University of Nottingham discovered that coffee increases the activity of brown adipose tissue “brown fat” . Brown fat is more metabolically active ( it burns more fat). The brown tint to the tissue’s cells is due to these cells having more densely packed mitochondria!

Next up in benefits with coffee and tea is the

#2 Polyphenols!

coffee has the most polyphenols

What are Polyphenols? Naturally occurring compounds in plants that protect against pathogens and radiation (disease causing pollutants and sun damage) .

When you ingest polyphenols your colon utlizes most of it to protect your body from free radicals ( anti cancer) and create more friendly bacteria in your gut (better digestion and brain health)

#3 Green Tea has L Theanine & Catechins!

Catechins = Antioxidants in green tea that increases the rate at which body fat gets burned for fuel ( speeds up fat burning when you move)

L- Theanine – Green Tea contains Theanine. The Amino Acid that increases activity of GABA (your brains neurotransmitter which reduces anxiety and helps you feel calm and centered. L Theanine Icreases Alpha brina waves, enhances focus and creativity.

Black tea and green tea come from the same plant. What makes black tea different is the fermentation. TO make black tea , the leaves are rolled and then exposed to air to trigger fermentation. This reaction causes the leaves to turn dark brown and allows flavors to heighten and intensify.

Black tea also helps the body burn fat for fuel ( thermogenic)

#4 Black Tea Lowers Cortisol/ Reduces Stress

“Black Tea has been proven to reduce stress levels . Study published in peer related journal psychopharmacology, found that drinking 4 cups of black tea each day for 6 weeks directly lowered cortisol levels. ( From Eat Smater pp.195 by Shawn Stephenson)”

So there you have it, four big ass reasons to keep caffeine in your lifestyle. Just make sure and consume the highest quality caffeine. (BEST matcha, coffee beans, chocolate, black tea..)

Posted on October 15, 2021 | Uncategorized

If not coffee…

This is for people opt out of coffee for whatever reason. If you’re on the fence CLICK here for coffee benefits. If you are most sure that coffee is not your thing, read on:

My first recommendations are options that contain caffeine. There’s a truckload of super healthy benefits to caffeine (when it’s from high quality coffee beans, tea leaves & chocolate) . The benefits of caffeine are below my top 3 options for you. Enjoy!

#1. Japanese Matcha Green Tea. Caffeinated Breakaway Matcha

When opting for Green Tea, choose Japanese and Matcha. Japanese green tea has more antioxidants than China sourced. Matcha is green tea that is less damaged and less oxidized. Shade grown and more carefully extracted.

The top brand to go with is Breakaway Matcha . I have a monthly subscription and use “Blend 93” . They make it super easy to find the match for you.

This company is obsessed with quality. You will get more clean caffeine and polyphenols as well as amazing nutrients from their shade grown leaves such as, zinc, vitamin C, E, B1, B2, B3 & B6 (these 4 B’s help with cellular integrity, lowering stress & metabolic processes). ALSO Matcha has L- Theanine, This nutrient helps you feel more centered and relaxed. This is because it can cross your blood brain barrier and increases GABA ( your neurotransmitter that helps you reduce anxiety)

The next best brand on store shelves is PUKKA. Click here for Amazon link

Matcha is great anytime up till about 4 hours before you go to bed. 3 cups a day is ideal

#2. MUD/WTR

Mud Water is nutrient packed ground goodness that has caffeine ( Cacao content). It also boasts a bunch of super healthy spices and mushroom extracts

Ingredients: Cacao, Masala chai, Turmeric, Himalayan salt,Cinnamon,Chaga,Cordyceps Reishi & Lion’s mane

These boost your immune system, decrease inflammation and boost your energy & focus. Just click on this link to their site for all the benefits

If you can’t have Caffeine:

#3 = PUKKA tea TURMERIC ACTIVE. CLICK here for Amazon Link

Turmeric, Ginger and Galangal

This blend is his in antioxidants and anti inflammatories. Great for brain health and fighting cancer.

This is my favorite Tea brand ( besides Breakaway Matcha). Responsibly sourced and great flavors.

The benefits of caffeine . Click on MORE (below)

Posted on September 1, 2021 | Strong Moves

Micro Workouts + caffeine!

(Scroll down for Full workout video ) + CLICK HERE for why matcha or coffee is advised before you move!

Wouldn’t it be awesome if you could move for 90 seconds and get the same results that come from a half hour workout?

You can. It’s called a “microworkout”. Do it now:

Scroll down! I have a video and steps to show you exactly what to do. You won’t even have to change your clothes!

Wait, Wait! FIRST, KNOW WHY.. Make sure and Read below the quick science on why micro workouts work so well:)

It’s all about lowering your stress hormone, Cortisol.

Cortisol makes your body create fat. If you already have a stress packed day AND you cram in a hard workout over 20 minutes, you are creating even more cortisol. Hello bad sleep, belly fat, exhaustion and brain fog.

Our human bodies were designed to handle very short bursts of stress (run from a tiger, hide in battle) We were not designed to handle prolonged stress (stressful work emails, world news, bad traffic, drama at home.. NOW put a hard workout on top of any one of these things and you are in an uphill battle with cortisol surging inside of you.

Here’s how we fix this: Drop the long workout. Do short movement breaks often throughout your day. Take 90 seconds every 2 hours = 5-6 move breaks OR 4-6 minutes 3-4x in your day. ** I put a CAVEAT below if you have plenty o’time and have little stress in your days

Okay! The video is below. To burn the most body fat and get better brain health- drink a double americano or green tea before you move. CLICK HERE for they why and what to have

If your day is stress packed make the moves easeful. Your body does not need more stress put on it (hello major setbacks). I have examples in the video for you:)

If you are having an easier day- make the moves more vigorous (Sprint up a hill, Do 5-10 pushups) Just make sure you stick to the formula: 1 strength move, 1 cardio move, 1 easy rotational move. It’s all in the video for you!

CLICK HERE for 3 more micro workout videos!

Now Take action. Do these 4 steps shown in Video:

Stop working for 2 mins. Drink coffee or green tea then..
Give your body an easy rotation through the spine.
Choose a high strength movement (ex: push up, plank shoulder tap, knee plank renegade row, 5 Kettlebell Deadlifts…) +
One NON-Impact cardio move. (Impact on your joints btwn hunching over your screens is no bueno)

Repeat #2-4 until you’ve reached up to the time amount you can take – up to 4 minutes. Repeat this 3-6 times more today. The more often you do it, the less time each break.

Our bodies will create good changes when we do movements we can FREQUENTLY and CONSISTENTLY Sustain. It’s time to change, my friend. I’m here with you:)

** caveat!

IF your body is used to longer workouts AND you can sustain those without adding more stress to your day, keep them! ADD in these micro workouts if you’re wanting to see even more results.

THE BIG takeaway here

IF you are frantically trying to keep up with your day AND cramming in a workout, chances are you are working against yourself by creating more cortisol. If that’s the case with your longer workouts – take them out and add in Micro Workouts.

** If you have time to do the longer workouts AND you want more results AND you have the time without adding more stress- then you can ADD the Micro workouts with the longer workouts.

Don’t America this, my friend. More is not better. High quality and less stuff is better:)

BELOW = Journal backed SCIENCE on why “MICRO- WORKOUTS get more results