Posted on March 29, 2021 | Video Lessons

Recovery Videos. How to best set up your recovery plan!

CLICK the Video above AND Write down Answers to each of the 5 steps. Detailed below for you!

Step 1: What is my main goal? ANYthing you want to achive in the next 6-8 weeks
( work, physical, emotional/mental health, family connection…)
Step 2: When do you want to complete this by? Write down the exact date.
Step 3: To meet the above time frame, how many hours per week MUST you work on this goal?
Step 4: Write Down the EXACT hours you can make this happen on the EXACT days you can do this work.
Step 5: Limit ALL distractions. Treat this like a work meeting with your CEO! DO not allow yourself to schedule anything during these times. Set alarms to start and stop **Do not access social media or email while you are working on this goal

NOW- move onto the next Video to create your rock solid plan.
(at the bottom of this page are more videos for body recovery/ rolling, mobility to employ in your recovery time if you are wanting that)

Once you’ve completed Part 1. Start this Video
(Your plan will not work until you’ve set up your WORK plan. Once we know when we must work the most, then we can set up the recovery plan)

Step 1: Use your notes from the previous Video & Write down your big WORK periods (ex: me = Monday full day till Tues early eve)

Step 2: Find time right before of after those large work periods
(ex: me = Tuesday eve I wrap up everything by 5 PM, eat dinner then go for a walk, veg out to Netflix and early to bed)

Step 3: Find 1-3 “Playtime” tools. Simple things you can do that comfort you and keep you feeling good (so not a gallon of ice cream OR 3 glasses of wine OR scrolling through social media)

My playtime tools = Dancing, drawing, riding my bike down the street to an empty lot and screaming anything, sitting in the grass in the sun and painting my nails, having a phone call date while I take a long walk…

Step 4: Schedule these recovery times– Do not let yourself bleed your work time into these! Make sure you’re set up so you make these happen = set that phone date with your friend. pump up your bike tires, get drawing paper and pencils..

Step 5. Take Action! You made a solid plan, Now simply work the plan.

Please leave me comments below on if and how this helped you, thank you!

Searching for tools to help your Muscles recover in your Recovery time?
CLICK HERE for your body recovery tools with Videos!

Posted on March 27, 2021 | Awesome Foods

Easy & Delicious Yam and Kale Salad

PCC Yam & Kale Salad

Ingredients

2 pounds unpeeled Jewel or Garnet yams, cut into wedges 1-inch long by 1/2-inch wide
1/4 cup cooking oil, divided
Salt and black pepper, to taste
1/4 cup whole cloves garlic, peeled
1 yellow onion, sliced
1 bunch green kale, tough stems removed and leaves cut into 1/2-inch strips
2 tablespoons red wine vinegar
1/2 teaspoon dried thyme

Directions

Preheat oven to 400° F.

Toss yams with 1 tablespoon oil, salt and pepper. Spread out yams on a baking sheet.

Line a baking dish with foil and place garlic cloves in the center. Drizzle about 1 1/2 teaspoons oil over cloves and sprinkle with salt and pepper. Fold up the foil to create a packet and seal tightly.

Place both the baking sheet of yams and garlic in the oven. Roast yams until golden and tender, 35 to 45 minutes. Roast garlic until soft, 40 to 50 minutes. Allow both to cool.

Heat 1 tablespoon oil in a sauté pan over medium-low heat. Add sliced onions and cook until caramelized, stirring occasionally, 30 to 40 minutes. Cool.

Increase oven temperature to 450° F.

Lightly coat kale with remaining oil and sprinkle with salt and pepper. Spread on a baking sheet and roast until soft but lightly browned at the edges, about 3 minutes. Cool.

Combine roasted garlic cloves, vinegar and thyme in a food processor or blender; blend until smooth. Combine dressing, yams, kale and onions in a large bowl; toss to coat.

CLICK here for my Egg Muffin Recipe. Pairs Great with this Yam and Kale Salad

Posted on February 27, 2021 | Video Lessons

Your complete fascia guide!

Scroll down for my 4 step by step videos.

**If you want to understand fascia more, watch the 4minute YTube video at the bottom of this page, from fascia expert, Bill Parisi who works with pro athletes.

Fascia is your connective tissue. It wraps all around your body, Check out the image below. It looks like white spider webbing. Fascia affects how you feel all day long ( tight fascia creates fatigue, poor vision, sleep and hormone issues.

Here’s what to do right now:

1. Watch my 4 short videos below 2. Buy the gear below each video 3. Follow the step by step guide below each videos. So you can feel better and have easier days!

Foam Roller 36″ Order off amazon CLICK HERE. Now schedule 4 minutes ONE morning THIS week. 1.5 mins /leg roll as shown and do 10 lying snow angels.

Now SCHEDULE 5 mins ONE evening this week. Use your tiger tail CLICK HERE to order as you watch TV or listen to your fav podcast:)

order your Purple “Tune- UP” Ball. CLICK HERE. Now schedule time after you foam roll that one morning to help out your glutes!

CLICK HERE to order the RUBZ ball. Order 3. They are cheap and can get lost. I keep one by my desk and by the TV 🙂

Posted on February 26, 2021 | Stress Less

Critical Recovery

Nope this is not some high performance jaw compression sleeve to help my one arm push up (insert laugh here) . I am sporting a sexy ice pack due to my gum surgery yesterday.

After a few of these gum surgeries + some other life setbacks, I’ve developed a pretty sweet arsenal that gets me to heal faster and quickly feel better. I’ve put them below with exact steps to follow.

These tools are perfect for days/ times when you FEEL 1. Run down/ low immune 2.mentally and emotionally burned out 3.sluggish and bummed 4.Done in from crappy eating/overindulging out AND for when you CANNOT Workout

I cannot wait for you to tap into these – they help big time!

Sleep, reduce your work hours (if possible) and follow your Doctor’s orders THEN

2. Get lots of greens in you ( See foods below in #4 as well)

I love these green juices – URBAN REMEDY, Glow(whole foods) and EVOLUTION, Essential Greens .** basically find a green juice that does NOT have fruit in it. We want the lowest sugar (even all natural) possible. Go for 2 a day on critical care/ low activity days. Before a light breakfast (after coffee) and mid afternoon (before light dinner)

3. Tap into these 5 all natural supplements to drastically reduce inflammation and help your nervous system.

Arnica tablets – reduces swelling, bruising, joint inflammation. Follow directions on box
Fungi Perfect MYCO Shield – mushroom supplement that boosts your immune system big time
5-HTP pills- Boost serotonin and lift your mood! You make this naturally. Some of us humans have less. This can be due to genetic mood and emotional disorders or diets low in tryptophan. What you need to know is when you are sick or injured you need more of this. Low 5-HTP makes us feel super bummed out! This is a serious game changer for me. Try 50 mg daily of 5-HTP (NOW or Stress-Relax are good brands)
GOOD MOOD tincture by Herb Pharm. a mix of Ashwaganda & St. John’s wort. helps your nervous system chill out so you can feel more relaxed (also helps you sleep better *fine to take during the day)
L.B.T capsules – I swear by these. Here’s a fun fact. When you poop less- you feel tired and sad. Ever seen a dog take a big poo? It dances and trots energetically afterwards – before that it’s all slow and groany.. same with us! Boost your energy and help your immune system with this LOWER BOWEL TONIC all natural supplement from the HERBALIST – CLICK HERE for ingredients and to order (Pro-tip: When you lift and move less, you poop less. I take these on my rest days – Sundays and Thursdays- follow the directions)

4. Super Healing foods.

All of this is what I’m tapping into big time the next 5 days. All items are high anti inflammatory (inflammatory= “pisses off the human body”). That is because they are high in Healthy fats, Omega-3’s, fiber, calcium, magnesium, iron and B- Vitamins. They are LOW in protein. SUPER PRO TIP: you want to lower your protein when you are less active and not using muscle ( I cannot lift for 10 days – YIKES! – so I am averaging 30 g protein a day)

** see me for more guidance on that. brebrighter@gmail.com ** Also catch my video that goes with this + weekly tips on my Community Support Page CLICK HERE to feel stronger & have easier days

Posted on January 30, 2021 | Awesome Foods

Feb 2021 Newsletter

Every human needs easy ways to stay healthy daily. That’s why I’m serving up the best store bought soups + how to make them into an outstanding meal in no time. Also grab my trick to get your workouts done in just 3 minutes.

It’s all here for you! Just Click below, Take ACTION and then you’ll feel way more awesome! Enjoy!

Soup! it’s comforting after a long day. CLICK HERE to watch how you can totally make soup happen in no time after a long day. Learn the 3 best brands + what to look for on labels AND what to you pair it with to feel totally satisfied.

A Three minute workout that will actually get you to drop inches! Yup this is real, simply CLICK HERE, watch my video on why these short workouts burn calories + DO them! You don’t need any equipment. I did make one with a bell, in case you have one:)

PLEASE leave me a comment below. I want to hear how these are helping you. DO at least one of the videos & let me know how it worked for you. Thank you!

Posted on January 26, 2021 | Strong Moves

Drop Inches with shorter workouts

If you want to lean out ( lose weight, drop inches, see muscle definition) AND you have little time in your day to workout, no problem! Just do these short NEAT workouts. Watch my Videos (1 with a kettlebell, 1 with no gear needed) Follow the steps below & Enjoy!

Here’s a video with some moves you can do in 3-5 mins. Watch the video, DO the moves and then schedule 3 more times in your day to do them again.

work out in short bouts 4-15 mins 3-4 times throughout your day.

Here’s another workout Video if you do not have Kettlebells at home

If you want more challenging or goal specific moves, connect with me and I’ll set you up with a personalized program ASAP. 206-310-9079 or brebrighter@gmail.com

Posted on January 13, 2021 | Strong Moves

How to stay on track with your goals in 2021

January 2021 is a freakin’ hard time to be a human being. I figured we could all use a little support. This 5 min video ( with 5 steps below to follow) shows you how to keep moving forward with your goals AND how to quickly get back on track when you get knocked off by daily life.

https://vimeo.com/500215602

(I made this on Friday Jan 8th for my Facebook community weekly tip. CLICK here to join the group and see past tip videos) Follow the 5 steps below. I will post a new video on Friday Jan 15th to keep us moving forward.

#1. Feel it First! Get crystal clear on how your goal will make you feel. The feeling of having that goal accomplished is what keeps you doing the work.

Ex: Not snacking after dinner makes me feel better the next day. I like what I see in the mirror + I have more energy and I feel proud of myself.

Right now, Write yours down. Put it where you will see it tomorrow.

#2. Know exactly what you need to do. To get to that feeling, what must you do daily?

Ex: For me to keep feeling better, I need to not eat after 7PM , 4 nights a week (I’m allowing myself an evening treat on Thursday and Saturday’s)

Write yours’ down

#3. What action must you put in place and when to make this happen?

My example: I will set an alarm for 6:50 and make sure I make some tea and get out of the kitchen.

#4. How often do you need to practice this?

My example = 4 nights a week (I don’t like feeling too regimented and don’t need to take myself too seriously)

#5. Be kind to yourself. This is the game changer. See my “Talk Better to myself practice” below Also check out this TED talk from Dr. Kristin Neff on the science of self compassion & what happens when we talk poorly to ourselves.

Bre’s talk better/ “self compassion” practice:

When I get off track and snack in the evening (light example)

I will say good words to myself like:

“Girl, you did not fail, you got off track today and that is okay. You still want to feel proud, strong & healthy with higher energy. Let’s take the best possible step right now. Do not put yourself down, let’s look at what we need to do next to keep moving forward”

Posted on December 30, 2020 | Video Lessons

Jan 2021. 3 step video guide to feel better & have easier days.

I’m so excited to give you this video guide

“If it’s important enough to live by, it’s important enough to put in place”

It’s all about making better decisions faster.That’s why I created these 3 videos. Watch the short intro video (below) as to why this works and how to do it.

Watch each video and follow the simple guide with each one. Enjoy!!

#1 The ONE Rule.

Follow this simple rule to stay on track daily and drop habits that are holding you back

#2 CDF’s Your daily GPS

CLICK HERE for the 4 min video and follow the 3 step guide below that.

#3 Make your Blueprint – literally!

Watch this Fun video. Then have fun doing it!

Follow my 5 step guide and examples. This is well worth it.

WORK with me- Need some support, challenges to keep you moving forward and accountability to make sure you keep doing the work? I get that. CLICK HERE to work with me AND email me at brebrighter@gmail.com to set up a 15 min consult call