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Posted on   |  Awesome Foods

VIDEO Lesson. The Big 4. My most game changing tools w/bonus gift!

VIDEO Nutrition Lesson!

The Big Four

Video Nutrition Lesson + Downloadable  Take Action Guides

Ready ANYtime You Are!

The Big 4

My most game changing daily tools that totally transformed my body 8 years ago.. & now!

These past four months, I’ve been struggling.

My pants started feeling tight, I was getting less work done daily and I’ve been losing muscle strength.  I’ve been super focused on staying Keto, doing  keeping to intermittent fasting AND working out more. I was dragging through my days, working hard and getting nowhere.

Three weeks ago,  I put back in THE BIG 4. 

I instantly had more energy, felt stronger and AND saw results within 2 weeks! My Body Fat dropped 2%, my pull ups are way easier & my favorite jeans fit great again!

THAT’s the magic of the BIG 4!  Practical and super powerful tools that get amazing results

CLICK HERE for your half hour VIDEO LESSON + Downloadable Take Action Guides  

*Easy to view on ANY Device* Ready Instantly!

Here’s exactly what you get for $16.86

4 Super Quick Tools you can totally nail EVERY day to get BIG Results!

  • 4 Game Changing tools that work on your most busy/crazy days
  • Quick and Easy to understand science on why each of the BIG 4 are game changers to reach your goals
  • Why Keto plans, intermittent fasting & Hard workouts WILL NOT show results UNTIL you nail the Big 4
  • Exact guides on what to buy and do with each of the Big 4
  • Step by Step instruction on how to make these work on your MOST busy days (no utensils or gyms required!)
  • How to get started to nail your own goals and body transformations!

$16.86 + FREE GIFT!  CLICK HERE to REGISTER 

BONUS GIFT!   Score a Free Video workout + New Recipes

Once you learn the BIG 4, you’ll want some awesome foods and moves to use them with… SO I’m giving you a free week of my Stay Brighter Program!   No lessons here – just a great workout video with step by step guide AND a few of my fav go to recipes!

Register for THE BIG 4 to get ALL the goods!

Posted on   |  Awesome Foods

CHILI/ Fall Taco’s

Bre’s Fall Tacos.

Use the recipe below to make CHILI or put on top of SIETE chips  to make healthy NACHOS:)

Free of corn, wheat, cow dairy. Chock full of comfort and deliciousness!

ENJOY While you listen to this Super Awesome Podcast Episode!  It’ll help you level up on all the levels:)

 

 

  1.  Super delicious meat/CHILI recipe with 9 spices

For 4 people

  • 3 lbs of ground beef, grassfed
  • 3/4 cup diced yellow onion
  • 3/4 cup water
  • 2 cups tomato puree

+ 5 tbsp Taco seasoning (from Danielle Walker Against All Grain’s)

  • 3.5 tbsp chili powder
  • 1.5 tbsp himalayan pink sea 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
  • 1/4 tsp cracked black pepper

In a large saucepan/pot

saute the onion for about 4 mins with ghee, add the beef – until just lightly browned/cooked. Add the tomato puree, and water and spices – bring to a boil, stir well and let simmer for 15-20 mins.

(perfect to reheat/ keep warm in a crock pot!)

Serve with

Cheese – I use Trader Joe’s goat cheese – it shreds great!

+ Guac, salsa, lightly sauteed bell pepper, olives.. YOU PICK!

 

 

 

For Chips or wrap.. Go with

SIETE!  – Grain Free and Breanne approved in every way

This brand is amazeballs-

I love their mission of helping others stay healthy AND their fierce family focus (the logo is a symbol of their family – GARZA.. and SIETE is for “seven” the original 7 family members”  If you have a couple mins check out their site and all they do CLICK HERE for SIETE)

I love the tortillas – I put one in the toaster oven – until just crispy, like a tostada!

I top it meat, guac, salsa, peppers and of course and EGG on top. I pretty much put an egg on top of everything:)

ENJOY!

 

Posted on   |  Awesome Foods

MCT Oil

MCT OIL (Medium Chain Trigylceride)

This is an everyday staple in my life. In fact I’m hving some right now (in my coffee as I type this!)

I  roll through my days with 3 tbsp MCT oil

  • First ( at 4 AM ) I put 2 tbsp in my morning coffee (with espresso and ghee/when I make Bulletproof) CLICK HERE for detailed guide and vid
  • With Lunch/ first meal – I drizzle a couple tsp over salad greens or already cooked veg with meat (tuna, beef, turkey or eggs)
  • 2 PM – I enjoy another TBSP from this super awesome packet, from TIN STAR FOODS

Thanks to TIN STAR FOODS. I get a pre-workout boost + back to work focus. I keep these babes in my laptop bag, purse, duffle and glovebox (safe up to 70 degree). I pretty much don’t leave home without 2 of these daily.

Now if MCT is new to you – No sweat!  I gotcha covered. 

Here’s what to know, how to use it, why and how!

 

 

Medium Chain Triglycerides is a type of healthy fat found in coconut oil. It is pressed out of coconut oil ( PLAIN coconut oil is white and pasty)

MCT oil is the best oils pressed out of the creamy white coconut paste. 

MCT is clear liquid found in dark bottles, kept refrigerated.My favorite brands are

ONNIT, TIN STAR &  Bulletproof    CLICK ON EACH To see

 

 

 

MCT oil is basically a short chain fatty acid (4-12 carbons) that has tons of health benefits. Before I give you the amazing reasons why you should totally be enjoying MCT OIL daily – here’s some super important facts to know before you go purchase and consume.

1. MCT oil is also found in palm kernel oil – do not use palm kernel oil MCT– it’s harvesting is highly destructive on the environment

2. MCT OIL should never be used in cooking – do not use in heats over 110 degree farenheit

3. DO totally cook with Organic Virgin Coconut Oil – also a shorter chain fatty acid (you should only be cooking with SOLID fats– so coconut oil and grassfed butter/ghee are top options)

4. Use MCT oil in these forms – 3-4 tbsp/day ( 1 tbsp is about 15 g fat)

plain, tea, coffee, smoothies, salad dressings, drizzled over already cooked veg, mixed in with goat or sheep yogurt.

5. DO NOT freak out about the fat content. Your body loves and needs this type of fat.

HERE’s why your body loves, needs and excels with Coconut MCT

It promotes weight loss, improves digestion, enhances strength,  improves brain health, reduces neurological disorders like MS, dementia, alzheimers & mood disorders.

Here’s the detailed bene’s on WHY MCT makes us more awesome daily

  1. IMPROVES HEART HEALTH – Consuming it improves your good (HDL) cholesterol levels, while lowering BAD cholesterol (LDL)
  2. ENERGY BOOST – gives you an all natural boost of healthy energy, thanks to it’s Medium Chain fatty Acids. When consumed, the MCFA’s are immediately digested and converted by your liver into energy you can use immediately
  3. WEIGHT LOSS – Aside from an energy boost, Coconut Oil stimulates your metabolism to encourage shedding body fat – thus helping you KEEP a healthy weight profile
  4. ANTI Microbial – It’s compounds can help keep your internal organs free from microbes.
  5. ORAL HEALTH – “Pulling” works! This is where you rinse your mouth with coconut oil. It’s antimicrobial properties help pull out the bacteria and viruses that live in your mouth along with food debris in your teeth.
  6. ANTI INFLAMMATORY – Does not trigger cytokines (response cells to cellular damage)
  7. BRAIN ENHANCING – increases neurogenesis (formation of new brain cells and protection of synapses)

 

I also use XCT oil (1 put 1 tsp in my am bulletproof now)

Brain Octane and XCT oil is even higher performing MCT’s – they are for people used to MCT oil- the next level. So if you have not been consuming up to 3 tbsp of MCT oil daily- for at least a month, hold off on XCT oil – it accelerate your brain and gut too much.. trust me!

CLICK HERE for more info on Higher distilled MCT’s.  Thank YOU, Dave Asprey / AKA Bulletproof 

 

Posted on   |  Awesome Foods

Super Easy Crockpot Breakfast

This is one one my fav’s!  It’s easy, people love it,  it’s great for busy work week dinners & brunch parties:)

I put it on top of  2 cups baked or fresh Kale + Avo = Complete, healthy & delicious (GF, Cow Dairy Free, Sugar Free, Grain Free)

Oh – and you don’t have to heat up your kitchen with the oven!!

ENJOY!

Ingredients

Softened ghee, to grease slow cooker 2 tbsp olive oil
1⁄2 cup diced yellow onion
1 pound ground lamb or beef crumbled.

broccolli florets – 3 cups ** optional

1 pound yams – peeled and shredded** optional

1 red bell pepper, seeded and diced

16 large eggs beaten
3/4 cup full fat coconut milk
3⁄4 tsp dry mustard

1⁄4 tsp cracked black pepper

COOK in crockpot – follow directions below

Grease the slow cooker insert with ghee
Cook onion in a skillet on stovetop, with olive oil for about 6 mins on low/med heat
Add the ground lamb to skillet over medium heat for 10-12 mins. Until lamb is browned.
Place shredded yams and or broccoli in slow cooker, packing down slightly
Add meat and onion mixture and the bell pepper
In a large bowl, whisk together eggs, coconut milk, salt, mustard and pepper . Pour into the slow cooker Cover and cook on low for 6-8 hours

Posted on   |  Awesome Foods

Best Green Smoothie! 2 VIDS to keep you covered

This is my “BEST” Green Smoothie recipe! I have this 6 days a week, It’s basically my breakfast 4-5 hours  after I drink BULLETPROOF COFFEE

Check out the vid then scroll down for all the details and step by steps you could want!

ALSO – make sure and check out the 2nd vid on how to make the best smoothie choice when you’re ordering out OR buying a bottled juice at the store.  I hope you love this set up, it makes my days so much easier!

This smoothie is “the best” because it

  • Tastes good
  • Keeps you pleasantly full (fills you up – for at least a few hours)
  • Packed with lean protein
  • Keeps you lean and energized (anti-inflammatory)
  • Chock full of amazing nutrients
  • Easy to put together!

Here’s what is in 1 serving

Put all in a blender, mix well and put in 3-4 vessels. Freeze 1-2 to make it last longer and take some work off you in upcoming busy days:)

These will last up to 3 days

(I tend to make 4 on Sundays for my work week – then freeze 1-2 .. take it out and put it in the fridge the day before) There’s been weeks I was just too busy/ tired when I got home- didn’t get that next day smoothie done and had to opt for something else not so awesome.

OH! And even better – here’s what you do when you’re on the go and gotta make the best bottled green juice choice.

1.  ” COLD PRESSED” if available – that means heat was not applied in the juicing and there are more and better nutrients!

2.  Go for Most Green Option – Veg heavy ensures you’re getting the most nutrients possible + keeping your energy up, brain clear and waistline low:)  ** FRUIT Smoothies are for kids!

3.  ONE Fruit MAX! If that. Try and opt for no fruit at all – If it’s a smoothie bar – just take out the other fruits- I love adding in Avocado instead:)

4. Look at the label – you want least amount of sugar and carbs + most protein.

CHECK OUT VID for example and CLICK 2 juices below to check these ones out – often avail at Whole Foods, Co- ops and Starbucks

GREEN DEVOTION  ** (the winner) 

ESSENTIAL GREENS

JUICE PRESS is a super awesome chain of juice stores, We have 2 here in Seattle (our VERY own Seahawks,Russell Wilson, is one of the owners)

CLICK HERE for my top choice there

 

 

Posted on   |  Awesome Foods

Keto Spicy Tuna Egg Muffins.

These are perfect for super busy days. .  + they burn fat, boost energy, keep you super healthy and strong

My boyfriend and I love these – We’ve got to keep our energy up and stay active all day- He does home renovations  (Bicknell Builds) and I have a constant love affair with Kettlebells 🙂

We toss a couple of these nuggets in a ziplock container and when we get super hungry – just pop in your mouth, enjoy and keep going strong! No utensils or time required.

Serious Side Note: If you’ve been getting Starbucks egg bites AND you want to stay healthy OR lose weight OR have more energy.. STOP! Scroll down below this recipe to learn eggactly ( see what I did there) why.

Spicy Tuna Egg Muffins
Yields 24 cake

6 cans (12.5 oz ounces canned tuna- WILD PLANET is Great) packed in water
8 green onions, thinly sliced (about 1 cup )

  • 1/4 cup coconut CREAM + 1/4 cup coconut milk – Full Fat (Go ahead and just buy 1 can full fat coconut milk – use solid cream at top and milk under)
  • 2 tablespoon minced jalapeño pepper OR 2 tsp Sriracha or  2 tsp tabasco sauce OPT out if you don’t like spice 🙂
  • 10 eggs
  • 2 cups thinly chopped spinach
  • 1  teaspoon red pepper flakes * optional
    2 tsp pink himalayan sea salt
    2 tsp Freshly ground black pepper
    2  cup sliced cilantro
    juice of 1 small lemon
    12-cup muffin tin

Parchment muffin liners (optional)
Directions:

1. Preheat oven to 425 F.

2. Put liners in muffin tins (easiest)
3. Mix up all ingredients in a large bowl – very well

4. Pour into lined muffin tins – bake for 30-45 mins ** chaeck at 35 mins and about every 5 mins till done

These are great to freeze and enjoy weeks later.

 

SO! Starbucks Egg Bites – CLICK HERE for nutrition Info

The ingredients start with egg whites and cottage cheese- but look at what’s in the parentheses for cottage cheese.. whey, lactose, salt and a whole bunch of fillers that mess with your gut and dump your energy. Also – notice they bold the healthy ingredients – red pepper, spinach – but Canola Oil?!  That stuff is no good at all.

 

Take 20 mins make up a batch of the above – freeze some – so you don’t have to make em for awhile and carry on, you beautiful strong human you:)

Posted on   |  Awesome Foods

ChocoAvo Pudding

Makes 10 servings. 1/4 cup each (super filling stuff!)

Ingredients:

(I love holy Kakow Or Nativa.. Just look for only ingredient being “cacao” NOT Cocoa on the label)

  • 6 tablespoons raw honey (taste to determine)
  • 4 ounces of dark chocolate ** must say Cacao.. NOT Cocoa (72% or higher), melted

My fav is “Taza Chocolate- WICKED DARK”

  • 4 teaspoons vanilla extract
  • 1/4 teaspoon salt
  • fresh mint for garnish
  • optional – sliced berries on top or layered is awesome!

Directions:

Add in the milk, cocoa, honey, chocolate, vanilla and salt, blending until pureed, scraping down the sides when needed to combine. Taste and season/sweetened additionally if desired. Blend for a good 1 to 2 minutes until completely creamy.

Put in fridge for 24 hours before FOR best consistency . This is VERY filling stuff – about a 1/4 cup serving is great as a snack or dessert.

FREEZE this to last up to 5 mos! Just take it out for about 3-4 hours to defrost OR place in fridge overnight to defrost.

Posted on   |  Awesome Foods

Why Avocado’s are awesome

Okay.. so you’re a pretty smart person, right?! You watch Ted Talks, listen to NPR and scroll through Huff Post:)

You get that avocado’s are healthy. But did you know that they totally help you burn fat, drop inches, keep you smart, stay full longer and help decrease anxiety?

They totally do ALL that

Wait, but you don’t want to eat too much, right?! I mean they have a lot of fat.

WELL, let’s clear that up for you. I’m gonna let you in on why I eat 1-2 avos a day and am staying at my lowest body fat ever  + last check up at the doc with blood test, says I’m uber healthy on all my levels!

I’m gonna keep this quick and simple – Let’s go over exactly how much you can have – based on your daily activities. PLUS the big bullets on what avocados do for you, so you can impress your friends:)

(If you’re a nutrition nerd like me, or just super curious I put all the nitty gritty info on our green buddies at the end)

HOW MUCH AVOCADO YOU CAN EAT, to stay healthy and not get fat

1 whole large avocado/ day  for the human that moves for 1.5 hour total per day.. that should most of us.

Nope this doesn’t have to be a gym full hour workout. This rule applies for anyone moving around lifting stuff!

This could be a bunch of 2×4’s as you build that new deck, the laundry basket and swiffer as you clean up your house. Or heck! even that football or softball as you play catch in the backyard.  BUT this does not apply to you if you have your hiney in a seat all day.

What if you’re super active?

Go ahead and stick with 1.5 LARGE avocado. not the lil’ guys

 

What if you’re on your butt most of the day?

Stick with half a large avocado OR 1 small avocado..

Here’s why you should totally get this superfood in your daily life.

1. Chock full of essential Monounsaturated Fats.. MUFA’s = The good fats! Here’s why they’re great for you

  • Increase nutrient absorption = all those kale salads, chicken breasts and cauli rice you’re eating.. wouldn’t it be great if your body’s cells hoovered those nutrients right up so you got full faster, decreased work on your gutt, and actually used all that stuff way easier for all the stuff you NEED to do, like think and pick up stuff:)

Yup! that’s what happens when you literally take in the good stuffs from your foods way quicker and easily.. thank you MUFA’s!

  • Make you full faster.  That’s cause MUFA’s increase Leptin.. Your “I’m full” hormone.

Hunger is the busy person’s enemy! You gotta get stuff done, you can’t be hangry and filling your time with looking for food or sitting and eating all day, right? slam some avo on that burger patty, turkey sausage, eggs or salad and you’ll gain an Additional 2 hours btwn meals.

  • Boosts Brain Health. All our hormones (chemical messengers) travel on pathways.. Synapses.

Think of healthy fats (avos) like fresh concrete on an old road. Now think of your hormones (messengers) as cars. Avos and other healthy fats keep that road smooth, free of potholes and cracks.. Now when you need to think a lot (exam, work mtg..) or react quickly to anything (game of catch, distracted driver in front of you)  you’re gonna do it all faster and better – because you paved that road!

 

  • Boosts Gut Health– Did you know that your gut is literally your “second brain”  Truth! That’s because your gut speaks to your brain via the vagus nerve. Don’t worry about these details (you can nerd out with me later in person on that)  just know that healthy fats coat your digestive tract and keep you from feeling tired, bloated,gassy and crampy.
  • Make you Sleep Better – This is thanks to that Leptin hormone (same one that makes you full faster and keeps you full). With more Leptin – comes increased melatonin. That does not mean you will get sleepy when you eat avos.. Just sleep BETTER when you do get your ass to bed:)

You know what drops Leptin?  (This is what you DON’T WANT to do)

CARBS, sugar, alcohol..  Just OPT OUT of that fruit smoothie or piece of toast at breakfast. Instead add 1 small Avocado to your smoothie.. take out some fruit AND take the toast away – add more avo to your plate!

OKAY – there’s a TON of Nutritional Bene’s – Here’s a couple links to them all

Dr. Mercola science and info on Huffington Post

Medical News Today Article

– But here’s the quick jist on nutrition

They pack

  •  Fiber
    • Potassium (more than twice the amount found in a banana)
    • Vitamin E
    • B-vitamins
    • Folic acid
  • reduce risk of cancer
  • increase bone density
  • reduce anxiety and mood disorders
  • improve vision
  • help absorb vit D and calcium
  • Reduce Depression!

ONE small caveat- Avos are Omega 6 MUFA’s .. that means the more you eat- definitely increase your Omega 3’s

(fish, MCT oil, coconut products – milk, flakes, oil, walnuts, macademia’s, brazil nuts, pecans, sunflower seeds, hempseeds, flaxseed)

Posted on   |  Awesome Foods

July Newsletter!

Hey! It’s officially summer.. Awesome, Right?!

Bring on the BBQ’s, road trips, happy hours, campfires …whatever blows up your skirt:)

I love all these things! What I don’t love is when I overdo it, have too many fun time drinks, give into those chips and pizza.. basically I totally hate looking in the mirror and seeing a bloated belly and puffy face.

If you hear me on this – We’re in luck! The mental lashings can stop NOW

I’ve been tapping into an awesome tool this past month that is totally keeping me from getting that next drink AND getting me way more out of my workouts. This is a HUGE game changer. Plus it’s straight from 2 super hot, smart men..

Aubrey Marcus and Mark Verstegen. CLICK HERE for hot guy pics with jaw dropping companies and credentials 

CLICK HERE to grab this PODCAST tool. Your IT!  This has gotten me to drop 7% body fat and rock a more sculpted body in just 8 weeks.. seriously.

Just CLICK and listen– (whether you like to rock pods or video, you’re covered) Know exactly what to do to feel and look fanfreakintastic!

(Fanfreakintastic = sweet lookin’ lean bod with defined muscles + boost in mood and energy)

NOW – check out my next two best tools

MY top Core move to get you some killer guns and keep those abs sculpted

CLICK here to learn why Push Ups get you killer abs and arms + Your exact Step by step Push up program.

 

 

MY new 2 fav recipes. Perfect to bring to your next event OR a quick fix for dinner tonight

I’ve got a super easy Sausage, kale, cauliflower casserole + A super easy and delicious salad to bring to that next BBQ.

 

 

Lastly -THOSE BELLS!

You know it.. I’m a huge fan of kettlebells! That’s because they torch fat and get you super strong and defined in the least amount of time. They also can go anywhere with you! Perfect for busy everyday life and any travel! Camping? No prob – toss in a 12kg-20 kg bell and you’re good to go on your workouts- 20 mins is all you need to keep on track.

Same thing for busy days running kids around – whip out a kettlebell workout in your living room, backyard, park or office

Don’t know what the heck to do with bells? Take my next Intro Series! CLICK HERE for info

Not into Bells? CLICK HERE for my other reg, fat torching group classes

That’s all I got for ya – just some game changing shit to keep you looking awesome and feeling kickass! Happy July:)

Hit me up for one on one coaching – online or in person Scroll down for all contact info.. heck feel free to ring my cell (206)931-3605. I’m sure you’re someone pretty rad:)

Posted on   |  Awesome Foods

Baked Kale Game changers

Having high quality veg on hand is a HUUUGE game changer to keeping lean and healthy.

My most easy AND fav go to is baked kale. I make cook up about 3 heads every friday and it lasts me for a full week. The rreal GAME CHANGER is what I add to it.

Gomasio + Mustard Powder. These 2 components actually lower your risk of cancer, improve brain health + Kick up muscular endurance + strengthen yo’ bones!

Gomasio – asian condiment made up of sesame seeds and seaweed. Both of which are chock full of calcium and protein to kick up endurance and improve bone density!

Mustard Powder – WHEN added to greens and cruciferous veg it releases SULFORAFANE. This is a really cool compound naturally occurring in these veg that is literally anti-cancer, anti-oxidant, anti-inflammatory.

Do this: Preheat oven to 435 degree Farenheit

Take 3 heads of kale, De stem ( or rip open 3 bags from Trader Joes) Toss in a bowl with 3 tbsp Olive oil – Add:1.5 Tbsp Mustard Powder AND 2 tsp Seaweed Gomasio- massage with hands for 1 min – to break up and release the magic:)

Spread on baking sheets and cook for 4 mins. That’s it! Put it in a large bowl and save to reheat (stovetop only) for a super quick meal.

Just toss a simple protein on top.. sliced turkey, sausages, a couple eggs and you’ve got the best dinner or lunch you can get:)