Strong Moves

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 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

*Stay tuned to my Instagram and Group FB page for more nuggets of goodness:)

Posted on June 30, 2021 | Strong Moves

See the body you love. My 2 daily steps

CLICK HERE for my summer salad dressing recipe

This is my body at 42 years old. This is not easy for me to show myself without a shirt or more make up on. I hide my body often.

When I look in the mirror I see a thick midsection, a soft belly, circles under my eyes & lines at my neck. I am my own worst critic

I’m saying “enough!” to this bull shit self talk. I’m seeing all this because I choose to believe all this. “You will always find the evidence for what you choose to believe” IN-Q

I should value and appreciate my body! I have 4 strong & full functioning limbs, a healthy brain, great friends, true love in my life and a job that gives me purpose. It’s time to change this daily pattern. I’m making a daily practice to turn criticism into adoration.

To undo years of shitty self talk, I must be consistent with my body positivity practice. That’s why I made this 2 step daily practice.

I’d love for you to join me. I’m kicking this off July 1st and I’m challenging myself to do this every day till Aug 1st ( 62 days forms a new habit into an automatic behavior)

“Bre’s LOVE MY BODY RESET Plan” July 1,2021 – Aug 1 2021 (at least)

Step 1: State this quote each morning “You will always find the evidence for what you choose to believe” IN-Q

Step 2: Look at my body in the bathroom mirror and say new beliefs (appreciations) about the parts I judge:

Soft belly – Thank you for taking time to enjoy hot chocolates (my recipe here) over deep talks and slow walks with good friends
Thick midsection– Thank you for strong muscles to keep my back safe and strong so I can move well and calm my mind.
Arms – Thank you for snuggling in bed with a person you love. I love your for picking up healthy fats to keep my mood happy & brain healthy .
Eyes and Neck – Thank you for the years of deep concern you’ve held for others.You’ve seen a lot and felt a lot.

If you want to stop judging your body .. do this daily for a couple months with me. Let’s feel stronger & enjoy summer more! I will put some check ins on my Instagram page @Bre Brighter / burnbrightercoaching

I’ll check back on my FACEBOOK GROUP SUPPORT PAGE to see how this is going for you. Check in there for weekly food and exercise tips!

Posted on May 27, 2021 | Strong Moves

Nitric Oxide Video Course

You want more healthy blood flow. Many of us have poor blood flow due to low levels of Nitric Oxide. This is 101 of your human operating manual.

When you have more blood that moves better through your body you fully absorb the nutrients from your foods. This helps you stay free of a bunch of scary diseases AND instantly improves your brain health.

Nitric Oxide is THE molecule that makes all this happen!

Many people have low levels of Nitric Oxide. Here is how you can instantly improve production of NO to reduce your risk of a bunch of scary diseases and upgrade your performance on every level!

My video course hands you all the tools to boost NO production right away.

CLICK Here to get started with my 4 video course for $14.96

Below is exactly what you’ll get

These are shots from inside the course:)

CLICK HERE to get access right now!

When you have higher levels of Nitric Oxide you will have:

Reduced your risk of heart attacks and strokes
Lower blood pressure
Reduced anxiety
Better learning and memory recall
A immune system and lessen the severity & side effects of Covid-19
More cardio endurance
Less muscle soreness & recover quicker
Higher Libido and can say goodbye to erectile dysfunctions
Reduced risk of diabetes
Less respiratory problems – Sleep apnea, COPD, asthma
Less brain fog and better brain health
Better Sleep
Better brain health overall
Better vision

CLICK HERE to get Access Now

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.

(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 29, 2020 | Strong Moves

The ONE rule. What you must follow to stay on track and break habits that hold you back

It’s simple. FEEL first. Don’t think than take action – this is where we screw ourselves over. “we are not our thoughts” Eckhart Tolle. If you grab onto a thought without feeling first, you’re set up for failure. Watch my video below and follow my 5 step process at the link below

Follow THIS LINK to see how this works in my 5 steps to change. This 5 step system get you to stop the habits that are holding you back

Strong Moves

Micro – Workouts

** caveat!

*Stay tuned to my Instagram and Group FB page for more nuggets of goodness:)

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