Burn Brighter Coaching | Strength & Nutrition for Women
Fitness and Nutrition Coaching for women over 35
Twenty seconds after the moment of Panic. This is THE MOMENT you can quickly take control. The only way to get back in control is with your breath. I filmed myself doing just that in this 3 min video. Watch and learn exactly what to do for yourself
I’ve got more awesome tools in my “Sanity Saver” Video Guide . CLICK here for more Info. You get one free right away. The whole 3 video pack is $14.96
I made 3 videos to keep you feeling better at any point in your day. 2 minutes at work, 5-10 mins at home and 20 secs to not flip your lid anywhere:) These are your Sanity Savers! CLICK HERE
All 3 videos get you to instantly calm down + stay strong and healthy. No tricks or gimmicks.
Click HERE to get YOUR Sanity Saver Videos for $14.96
Here’s a bit more info on what you’ll find in these videos
“Hit Reset” Video is for work- This shows people how to get their get their shit together in less than 5 minutes. One breath drill and 3 simple moves does just that. Totally doable in any cramped space, standing, wearing any type of clothes and shoes.
“Settle” Video is for home– A quick rinse for the mind and body. Dump stress from work, de-stimulate and re-energize. Perfect right after work or just before heading to work. Doable in 3 mins – but 10 mins get you a sweaty workout.
“Breath” is for anywhere – In less than one minute you can calm your nerves. Come back quickly with more focus and clarity on what to do next in your day.
This step by step video walks you through three different breath practices backed by science. The downloadable guide details the hard science behind each of the three breath practices.
Your ticket to sanity every day is right here for you. CLICK HERE.
Get your best quarantine snack + free home workout videos here! My focus this May is to lower anxiety & stress while increasing strength & ease. I put together some fun videos with easy tools to help with this.
I’m super excited to share them with you!
Fat Bombs! Best Quarantine snack (also works for stress/boredom cravings) – Super simple recipes + why these work to burn fat, boost immune and mental health. Click HERE for my Spirulina/Cacao Balls
Home Workout Videos + Recipes! Step by step instructional videos with downloadable guides. Your most solid, simple set up to keep you eating better and moving daily.
Click HERE to get 2 weeks free of my Stay Brighter Program
Move well, Eat Better. . CLICK Here to see 3 ways I can best support you right now.
If you have any questions – shoot me a text! 206-310-9079. I’d love to connect with you.
Coach, Bre
NSCA CPT, CHHC, AASDN Nutrition Specialist, SFG Kettlebell Coach, FMS, GFM 1&2
With Covid 19 surrounding us we are truly in crisis mode. Our work spaces have changed, home life’s are more chaotic & we are steeped in uncertainty.
That can really wreck us as humans. It is in our DNA to feel in control, when we don’t, things go downhill fast. We sleep poorly, eat crappy foods & move less. This is a natural response to feeling like you have less control. You are normal! You also can fix yourself, instantly.
All you have to do is see that you have 4 tools daily, that you can control. Then use them… take action with each. First the science, then the tools with clear action steps.
“It’s not the lack of resources, it’s your lack of resourcefulness” Tony Robbins
Now that you have all these resources, let’s put them into action. Click on each one. Watch, listen, show up with me and keep taking action.
“We don’t have to be scary in a scary time” Brene Brown
This April’s newsletter is a Covid care package. We are all in this together and I need you to take really good care of yourself, just like you need me to.
For best results do all 4 every day CLICK HERE to learn why these are SURE to work for you.
1. Get in control
– Right now so much is out of our control. Science proves this is very bad for our health. Click to learn how to get in control daily and why you must.
2.
LISTEN to the best stuff – Decreasing screen time will lower stress in your body. Find inspiration with this Podcast from Tony Robbins. It literally saved me. Click Here to learn how & listen.
ALSO Check out my “Covid-19″ playlist (under my name:Breanne Curran) on Spotify. No drama, not too happy, not too chill- just right for these times.
3. MOVE daily – Learn why you must to stay healthy + what happens when you don’t. Tap into my resources here.
Fireside Flow Every Friday 4:30-5 PM Click Here to join in for FREE! + Online training/ classes
4. Feed Yourself Better Immune Booster Comfort Recipe “Cheesy” Broccoli Soup Recipe + guide on what to eat to give you every fighting chance.
Now go! click, read, listen, move, cook. And repeat.
We are in this together.
I’ve resisted this fact for years, but it’s totally true. Humans do not accomplish things well when we go from thoughts to action.
(ex: I wanna lose 10 lbs, so I’ll eat less and go to the gym more)
We start out well, but soon we get distracted, lose motivation…become inconsistent.
Turns out ALL humans do this and there’s new science behind why we have such a hard time achieving goals and breaking old habits.
There are 2 experts in behavior change that bring us the science on what is happening AND teach us what we can do to stop struggling with our goals .
Dr. Jud Brewer and Danielle La Porte
Dr. Jud Brewer – CLICK here is a neuroscientist with an APP (UNWIND) that gets people to break bad habits
Danielle La Porte- CLICK here is a business coach that has online courses and guide books to keep you on track better.
For the past 8 months, I have been using both Danielle La Porte’s Desire Map planner AND Dr. Jud’s Unwind APP weekly.
I cannot highly enough recommend these. every human that wants to accomplish ANY goal and just FEEL better daily should tap into these.
CLICK HERE to learn about Dr. Jud’s UNWIND APP
CLICK HERE to learn about Danielle La Porte’s DESIRE MAP guide book and online courses.
You know how you have that ONE thing you really want to get done, but you just can’t seem to just do the work you know you need to do? Congrats, you’re human! We all do what we want rather than what we should.
Great news is there’s an APP that gets us to finally stick with doing the work we MUST do to get what we really want.
UNWIND APP, from Psychiatrist & Neuroscientist Jud Brewer. SCROLL DOWN for link to free 28 day trial.
So you can get a feel for what Dr. Jud is all about Here’s his TED TALK on making changes that stick
UNWIND APP click HERE for FREE TRIAL
Here’s a sneak peak of the work he gives in the first module
The Feedback Loop. I detailed the steps below for you (this is a game changer for me!)
STEP 1: – write out this template
then plug in YOUR STUFF (mine is above)
This is your new habit loop!
What you will do to stop falling into old habits that are holding you back.
Here’s mine (below)
I’ve been practicing this daily & it’s working!
When I feel overwhelmed. I
1. STOP
2. Step away from my computer and phone
3. Breathe
4. Name it to tame it – SAY what I am feeling
5. Get fresh air (step away from my workspace) for a minute and let myself FEEL that feeling for 2 mins.
Then I say how I wanna feel (my twist) – ex: “calm, decisive, grateful”
This has helped me move on -I’m more productive and created some online videos that teach people how to feed themselves better daily. Watch out for that!
I can’t wait for this all to happen. I just gotta keep practicing my new GOOD habit feedback loop!
No GO, Draw out your own Feedback Loop and get UNstuck 🙂
Happy New Year, 2020!!
If you’re someone who loves setting goals, but often you fall short.. guess what – you’re normal! Danielle La Porte believes we’ve been doing things backwards. Turns out, this whole approach of stating what we want and then taking action does NOT work well for most humans.
La Porte says we’re doing goals all wrong. She should know, she’s one of Oprah’s SuperSoul 100 & has been featured in Forbes magazine as one of the top business coaches. Danielle teaches people how to keep ” their souls on the agenda” I gotta say her ” Desire Map” System works super well. Try these 3 steps below
Don’t think then Act. Feel first, Strategize second THEN Take Action
“It’s not the particular achievement or getting the thing that’s really driving us.. What we’re going for is the FEELING we want to feel when we get what we want” – Danielle La Porte
USE this simple 3 step process
1. Write out your ” Core Desired Feelings”
This is 3-4 words that clearly state how you want to feel at all given moments throughout your day ( Put your Soul on your Agenda!) Here’s mine: Released, Beautiful, Content, Present, Prosperous
No matter what I’m doing; grocery shopping, research, coaching a student, working out, cleaning… I want to feel like I am Listening, Trusting (of myself) Easeful, Truthful, Present & DecisiveEach of these words hold a lot of meaning for me. Now! Come up with 3-6 of your own
2. Write them out – Put them in your phone & 4-5 pieces of paper to put all around you- Wallet, glovebox, satchel, fridge door & bathroom mirror.
3. Put these words to EVERYTHING you do. How you cook at home, how you show up for work, how you approach your workout, how you pick out your Netflix shows.
Put your soul on your agenda EVERY DAY = See your CDF’s
Your feelings determine your perception and THAT drives your thoughts into action!
Now as you step up to that next thing you know you gotta do, but don’t really FEEL like doing – pull out your CDF’s .. will this thing make you feel any of your CDF’s?
It’s been a total GAME CHANGER for me I’m more decisive & ease-fully driven. That’s huge.
Feelings first, THEN strategy. Go from 1. Your Heart (how you feel) THEN 2. Your PERCEPTION (how you want to view things) THEN 3. Your Thoughts then you take action with that next best step
I hope this helps you and you totally enjoy it. If you need someone to keep you on track and accountable .. that’s my bag. shoot me a text of email and I’ll keep you going strong!
Coach Bre
A great month to do stuff that makes you feel FREE.
To me “free” means feeling released
(Real + Ease) + happy.
Trick is to keep in stuff that keeps you feeling strong and regret free, like…
playing with sidewalk chalk and dancing between strength sets.
Yup, those are things I totally do:)
Turns out lots of other humans love this stuff as well (my boyfriend + people that laugh WITH me at the gym)
PLAYFUL stuff is scientifically proven to makes us smarter, leaner & drops our risk of depression.
CLICK on the 3 below to score awesome stuff:)
** Mark your calendar for July 13th- I’ll be speaking @ 11AM at this super fun FREE event! Issaquah Sports Med Combine **details below**
1. Science on Benefits of Play
How I “rest” btwn high strength sets and why it makes me stronger
CHECK OUT My Dance VID
3. BIG FREE EVENT I’m speaking at! CLICK HERE for info VID
Issaquah Sports Medicine Combine
JULY 13th
All Day FREE Family Event
I’m @ 11 AM!
Can’t wait to share how you can totally score a stronger, leaner, healthier body + happier mind with my top skill + 3 takeaways that it waaay easier to feel great and stay fit.
Food trucks, pro athlete meet & greets, music + Pro Tips
2. My NEW fav food find. MIKEY’s
CLICK HERE to check out this super BRE approved GRAIN FREE, SOY FREE, DAIRY FREE product line
(yes, it’s gluten free!) . I love the tortillas!
Top with some avo, sauteed chard, couple eggs + beef or bacon.. such an awesome breakfast!
Okay – so I love the holidays, but maaan the social calendar can fill fast!
How do you keep up with all those meetups and parties? I know I can feel like I’m dragging myself from one thing to the next and just trying to keep up with it all.
Do you do that?
STOP! Stick to this simple rule – If it’s not a Hell YES! – It’s a Hell NO!
Face it – no one wants you showing up feeling obligated or exhausted. They invited you because they love the FULL you. So if you can’t bring that/ Can’t show up as your best self- then let them know! I mean they are your people, right?
SO dump the excuses, tell them you’re just not up for it and make a time to meet up some other time!
IF it’s something you KNOW you Really should show up for – and it’s a Hell No- then ask yourself this: “Will I be better for going to this”
That’s exactly what I had to ask myself tonight before I head out to my divorce support group. It’s rainy, cold and I don’t feel like tlaking about feelings.. but will it make me better – Hell YES it Will! So I’m going.
Take Care;)