Burn Brighter

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Strong Moves

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COVID 19 Workout Tools

Now is the most important time to stay healthy, sane and calm. For that we gotta stay strong, keep moving & get out of our heads. I’ve got you covered!  Zoom Virtual Sessions are in full swing   Click Here for classes & details  + CLICK here for your complete gear guide for at home workouts. 

Even if you have no fitness equipment at home, I’ve got workouts for you! If you are new to bells & need some intro work.. I’ve got 101 classes.

You need to stay strong. Working your muscles boosts your immune system. Your body will absorb more nutrients & you’ll sleep better. #strongertogether #weareconnected

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Coronavirus Tools

We are in a time of survival of the fittest & the weak are dying. Sorry for the truthbomb, but COVID-19 is real.

Many of us feel powerless and our lives are becoming limited. We have become collectively vulnerable. We need something to grab onto so we can feel more powerful, less paranoid.

I have some highly protective & super practical tools against the coronavirus. Click Here for your at home workout guide + How to stay strong Video.  Let me wash up and review some facts on why this stuff is nothing to sneeze at.

I am healthy and 41, if I contract the Coronavirus I will most likely be fine. The people around me, who are not so healthy, older or have compromised immune systems.. they are in extreme danger. I could transmit the virus to them.  We are all connected.

The best survival tool, we all have, is to keep all the cells in our body healthy and strong. We have the power to create a bulletproof shield for each cell. With that shield, when anyone gets COVID-19, they have a higher chance of survival.

The most immediate way to shield your cells (AKA build a stronger immune system) is to use your muscles and eat healthy foods. This is how your cells get and stay stronger. (scroll down to “more” for details)

Since many people are not going to the gym & eating out less, we need direction. How to stay strong without equipment & what to eat.

This is my superpower! I’m a pro at bodyweight workouts and practical meals that pack a nutrient punch.  Please take this home workout video & my downloadable recipes to kick off your Coronavirus protection plan

Since COVID-19 may be here for some time, I am working hard with  coaching classes through ZOOM . We are connected and I am here for you

Please read below to know what more you can do for yourself and why.  AND how to keep updated with my COVID  support resources – FB and weekly email updates

Read More

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Primal Movement. Flow like animals to look and feel amazing in less time

I’ve always been a fan of strong bodies that move gracefully and quickly.

Hurdlers make me tear up anytime I watch an event. They hurl their bodies with such ease and have immense strength. This is because they move like animals.

This is how humans should move. But in modern life, we rarely do.

 

When we do.. leap, crawl, roll, flip.. grunt!  We do better on every level. We lose body fat, see muscle definition, become more calm.. we feel happy and strong.

That’s because these particular moves get us in the moment. Out of our brains into our body, like the animals we truly are!

 

Thanks to the coaching system called GROUND FORCE METHOD 

Created by my mentor ANDREA U-Shi Chang & Peter Lakatos

I know how to move this way and teach others to do the same. This stuff is metabolic, fun, quick & high strength!

Scroll down for my 3 minute Primal Workout Video ( 3 mins on my back deck as a mid day computer break)

Below this video find the step by step moves & info on how you can get more of this!

  1.   Three hip rocks
  2. Step to kneel lunge + arm rotation 1/1 Alt x 3
  3. Roof to step to squat
  4. Three goblet squat to reach
  5. Step to plank
  6. Renegade row 1/1 alt

Repeat 3-6  three more times for a full body 3 min workout!

Keep repeating 1-6 for 6-20 mins for a longer workout:)

My students use Primal Moves in EVERY session/ class they have with me. CLICK HERE for my schedule and info

CLICK HERE for more info on Ground Force Method. The system & certification that brings these moves to us all!

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March2020news

So here’s why I love mushrooms & primal moves!

One day, a couple weeks ago, it became super obvious to me that I should never go a day without either.

My boyfriend Chris & I had just returned from a super relaxing trip to Loreto, Mexico

Back just one day, I noticed myself getting easily overwhelmed and struggling to keep up with my day.

I dug out my lions mane extract & cordyceps pills, I squeezed in a 6 min primal flow.

BAM! I was amazed at how quickly I felt better. I had more focus, energy and the rest of the day went way easier.

 

Scroll down to learn WHY each works so well and WHAT you can do right now.

CLICK HERE for the Mushroom supplements I take daily and why.

+ Learn why you should definitely know about Paul Staments.

Check out Fantastic Fungi and Mark your calendars for March 26th!

 

 

CLICK HERE to learn exactly what “Primal Flow” is how you can easily tap into this every day.

I made a 3 min workout video for you!

(CLICK  HERE to see me doing primal moves on my back patio)

Want more great stuff?

CLICK to see how you can work with me + score a 15 min complimentary phone call

 

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Squat! Why you gotta get your butt down daily & how

An awesome student sent this article to me last week from  Quartz by Rosie Spinks, 

I smiled so big once I read it. She gets why this is so important.

She came to me with weight loss goals, but from our first lesson together..

I assigned her this drill (video below). Little did she know then how much it would help her reach her goals. She’s been practicing daily for the past year. ..

She’s lost 26 lbs, 6% Body Fat and 12.5 inches. Umm, yeah – she met her goals and made new ones!  Squatting built her the stronger core and, safer back and knees – so she could do everything else way better and easier:)

  • Follow the vid below- find your height – that allows your butt lower than your knees, and your spine straight + feet flat on the floor.

Sit like this more often (cushions/yoga blocks on the floor)

throughout your day. And go ahead and  add 3 rounds of 10 squats in this form to any workout:)

this will helps you build a stronger back and knees. Once you got that going, you can do just about anything with way more power and stay safe.

CLICK HERE to Check out the article in Quartz by Rosie Spinks,  for all the science on why you should squat-

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October 2019 Newsletter

It’s Fall!  Perfect time to get set up with

  1.  A quick workout (that does it all)
  2. Fall Tacos (easy, healthy, comforting)
  3. A Broken Brain podcast that gets you to stop Screwing yourself over! **This is a real game changer!

1. VIDEO Workout

Super quick bang for your buck workout . CHECK OUT  https://burnbrightercoaching.com/oct2019quickieworkout/

Two simple moves back to back for 5-10 mins! VIDEO with Details at link above

 

 

 

 

 

 

2. FALL TACOS!

Some call these “Nachos”   Check out :  https://burnbrightercoaching.com/falltacos/

Totally delicious, comforting AND free of corn and dairy! 

 

 

 

 

 

 

3.  One Hour to Stop Screwing Yourself Over

Podcast to change your life!  This episode dropped some serious truth bombs that have got me doing way better daily

Shelly Lefkoe ON Broken Brain Podcast:  https://burnbrightercoaching.com/stoplimitingpodcast/

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My Rates & Open Times

ALL personal coaching is customized to fit your goals & life demands. I work hard to understand exactly where you are at now…

What is totally doable AND will get you the results you crave.  I plan the work. You work the plan

CLICK Here to view my calendar  & schedule a session 

CLICK Here to see all you’ll score in our valuable time together

Here are my rates (for both nutrition coaching and personal training)

HOUR Sessions 
One 60 min session = $115
Ten 60 min sessions = $110/ session
Twenty 60 min sessions = $108/session
FOURTY FIVE min sessions
One session = $95
10 pack = $90 each
20 pack = $88 each
HALF HOUR sessions
$65 each
12 pack = $60/session= $720
20 pack =  $55/session
SEMI PRIVATE sessions  (2 people)
1 hour = $75 / person
45 mins = $65/person
Small groups are 3-6 people. These are 1 hour long sessions @$45 per session
(more you buy – less they cost.. 16 pack is $39 each)

CLICK HERE for my small group training dates/times

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August 2019 Newsletter

CLICK BELOW for Vid + Guide

3 Steps to nail your goals faster & easier
Super Cool Science and Tools that get you to level up

 

I’ve been tapping into 3 tools that are making it easier for me to  feel kickass daily + stay on track to big goals.

Mostly I’m excited for you to try out the CDF’s–  This science backed system has been my biggest game changer!

CLICK HERE for 2 min VIDEO on Science Behind this + MY simple step by step guide. 

Takes no time and reaps tons of results.

NEW workout VIDEO!  CLICK HERE

One bell + your body nails it all!  Cardio, Strength, Balance + Flexibility

Quick fat torching moves that wont wreck you:)

CLICK HERE for best bell option off Amazon

 

 

 

CROCKPOT Breakfast Casserole

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!!

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August 2019 One bell workout

Suns out.. Guns & Buns out!

Stay strong, lean and happy – without having to go to the gym! One bell packs it all.

(order a bell off Amazon- CLICK HERE for best option  – go for a 10-20 kg.. depends on what you can 1 arm press)

Check it out!  Follow the video and the step by step guide.  Drop stress, inches and fat:)  This is a FULL body workout. 30 – 40 mins is plenty. Try this 2-3 x a week

**Don’t know how to swing or Kettlebell press?  Hit me up- 206-310-9079 **text only

If you’re a busy person – who wants to stay fit, ya kinda really need kettlebells:)