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Posted on   |  Strong Moves

April 2019 Newsletter. 3 simple FUN tools that make you lean and strong

APRIL 2019 Newsletter

My monthly top game changers!

Get lean + boost strength with these 3 simple and FUN tools

Live Worshop! COOKING WITH FIRE
April 22nd 7PM-8:15PM @ Magnuson Arena Sports

Enjoy your backyard BBQ’s and Patio Parties with ease + stay looking and feeling awesome.
Follow Link to see ALL you’ll get!

burnbrightercoaching.com/cooking-with-fire/
Register TODAY – space is limited

 

 

WORKOUT Vid with Guide! 
Quick and challenging sequence you can do anywhere! Perfect for Spring Break! Strength, balance + flexibility. Detailed guide included

burnbrightercoaching.com/strength-yoga-spring-2019/

 

 

Good Egg
Check out why many still fear eggs and how to enjoy them with confidence. + Recipe!

burnbrightercoaching.com/good-egg/

Posted on   |  Strong Moves

How to totally nail 2019

FULLY  Envision the year!

(Above is my 2018 Board.. I nailed 90% of it. This year I’ve got 2 serious game changers to nail 110% of it…

Game changers are steps 3, 4 & 5  in the guide below.  Just 5 steps!

I’m talking bout making some epic shit happen this year..yeah I wanna nail the One Arm Push Up by May.. but more importantly I wanna elevate my personal relationships, become more emotionally healthy, make better money and get smarter! Scroll down to see all the epic shit I’m gonna make happen this year

( I have 4 categories – Physical, Heart, Emotional & Brain)

I’ll share my completed 2019 vision board in a few days on my FB page CLICK HERE for my page

TO make your own epic shit happen make a

Vision Board that Works

Now, stay with me here – I have a spin on this that makes this simple tool totally work. You GOTTA take on #3 and #4 to totally nail 2019!

You’re gonna DIG-

  • Get Deliberate –  Carefully consider what you want
  • Get Intentional – Tape on the  images, write out the words. Put them in front of you every day
  • Get Going – Tack this fucker up, love what you see and take action

This is what epic humans do ( Martin Luther King, Ghandi..) Yup – they totally laid on their living room floors and made vision boards.

Maybe not, but they took time to sit back and envision exactly what they wanted. Once they SAW it all clearly – they added the Intentions and Got GOING.  It’s YOUR Time!

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

What is important enough for you to put in place, to practice consistently

**This WILL work IF you take the time to tackle steps 4& 5 – Those are the game changers! **

Scroll down and DO this to own 2019

1. Buy a big white poster board 

(Cheap from Bartells- mine was $0.99, Fred Meyer, Target…)  gather up some colored pencils a Sharpie, pair of scissors and some scotch tape

2. Collect Images of what you wanna bring into your life this next year.

I like scrolling through my phone for good memories that I want more of/ need to sustain me. For example people in your life you should connect with more often, coaches/guides you need to check in with to stay awesome/get stronger (on any level)

Practices you need to keep doing: kettlebell, yoga, playing bass, singing, reading, researching, driving lessons 🙂

After you have those – Google image search – or thumb through some cool magazines to find stuff you want for yourself.. maybe a kitchen remodel, some awesome new people in your life, skinny jeans, a more flexible body, more money.. ANything! Have fun with this

3.  The GAME CHANGER !

Write out EXACTLY what you have to do to get AND keep each thing in your life 

ex: By pullups – I put “every damn day” (see last years board above) – And I did them.. every damn day!  I got going last year and nailed it- epic shit happened 🙂 Now I can do 5 hardstyle tactical pullups in a row (I put in the work)- Last year I could only do 3

One of my 2019 physical goals is to nail the One Arm Push Up – I’ve got an awesome photo to inspire me- Buuut I MUST do #5 to make this happen

4. Put down exactly how much time you must give to that intention

Each thing you put on takes time.

Some may take more time than others, be super realistic about what you put up for yourself.

 

 

 

Do you have the time and resources to totally nail THIS intention?

For me to nail the One arm Push UP by mid April= 5 hours a week training

I’ve got to follow the protocol given to me by the Pro’s – Coach Karen Smith (Bodyweight Expert) and Coach Andrea U- Shi Chang.

They’ve laid out what I must do.

6 times a week 30 mins form practice + different reps each day to a raised surface with perfect form

+ I must video myself once a week , send into Coach Karen every 3 weeks. She’s in Texas

AND I must show up for  Sessions with Coach Andrea (here in Seattle) so I have eyes on me and she can keep me in line

I must invest a lot of time and money ($180/ hour session) to get what I want!  Left to my own devices – this will never happen – I need to own up, stay accountable and supported for this to happen.

5. SCHEDULE IT! 

If you don’t schedule it – It doesn’t exist.  This is you taking action – now you just gotta show up. So text your friends – line up those dates, Email your coaches and guides – put the dates and times down 1 month at a time.

See how this works?

Take a critical eye to the stuff you put on your vision board.

  • Can you dedicate the time to what you want?
  • Will you have the energy and money to sustain this?
  • Do you care enough to keep it up?  Ya gotta give at least two shits about each thing:)

If you need some more ideas, examples- Here’s what I’ve got set up for mine- I put out categories with what I must put into each one

I’ll Share the Completed Board with you on Facebook this Wednesday- Jan 2nd.  CLICK HERE to for my FB page

There for sure will land on my board

Physical stuffs:

  • 7.5 hours sleep 5 mights a week. 8 hours 2 nights a week
  • Nailing the One Arm Push UP

Practicing 6x a week. Following my coaches protocol program she made for me – 6 days a week – working on perfect push up form 2 hands – Just 3 total.  3 days a week – working on a low surface  1-5 pushups.

So total time weekly = 3 hours a week

  • Easily landing crow pose in yoga-

practicing this move 3x , two – three times a week = half hour a week on my own PLUS

Keeping up yoga practice with classes at Shefayoga – with Teacher Leah Zaccaria = 2.5 hours a week – monthly = $144/ month

  • Doing the snatch test with a 20 Kg by next October ( 5 mins- 100 snatches at 20 Kg)  =

2x a week practice with the 18 kg – till I can hit 100 , then stepping up to the 20 and getting 50 in 5 mins by end of June =  15 mins / week

  • Not wrecking myself: Massages/ Recovery/ Rolling –

As I train for One arm push up, heavier snatches – gonna hit reset and let my body recover = rolling, massage, more sleep!

  • Keeping Lean and Increasing Strength

Fasting – Getting up to 14 hours between last foods and first foods the next day. Means eating dinner by 6 PM Sun – Thurs

  • Making sure I’m walking my talk and keeping in good form

Checking in with Coach Andrea at Kettlebility to check my form and keep me on track/ give me challenges= One hour every 3 weeks $180

Keeping on track with strength Buddy/Fellow SFG Coach Molly Douce – Every week 45 mins

 

Heart Stuff – How I keep love in my life 

Keeping up time with my amazing boyfriend, he’s worth it, I’m worth it!  Plus what we have going is totally worth it

Keeping up time with good friends I don’t see so often and mean a lot to me. My friends are my family

  • For example – My guy pal Gannon, will go on my board and I will check in with him once a month – he’s in San Fran and we can talk for hours!
  • Liz – lives an hour away – we need to hang out in person for a good chunk of time once at least every 6  weeks

Keeping in social time with students (clients) connecting with people that vibe with me and fill me with joy daily = One hang out (2-3hours) Once every 6 weeks

Emotional Stuff- How I stay a better and more balanced human

Singing Lessons – 1 hour every 3 weeks with Coach Karina

Driving Lessons with Coach Everett – Once every 6 weeks + Drive with my friend Randy once every two weeks in her stick shift

Keeping Happy and Feeling Free – AKA my Emotional Health = Singing lessons, Driving lessons, More downtime and time to reset, meditation, body scans… more sleep!

Playing Catch – Literally – mitts and a ball – does wonders for making you chill out, focus and enjoy the moments!  IN crappy months (Jan- March) = 20 mins once a week. Nicer months – 2 to 3 times a week 15-20 mins

Brain Stuff!  How I stay a good coach, strong leader, conscious leader and teacher = READ and take notes!

Strongfirst Blog – 30 mins once a week

Nutrition reading/ research – 1 hour once a week

currently digging into  Fat For Fuel by Dr. Mercola.. then onto a course by Nick Tuminello on Top Strength Training for Fat Loss Moves (updated 2018) Then I’m onto these sexy flashcards in relearning the human anatomy! Last took physiology bout 15 years ago – it’s time for a refresher!

Behaving Better/ Challenging myself books and podcasts :  30 mins – 3x a week

  • Rachel Hollis Girl Wash your Face
  • Marcus Aubrey- relationship guide
  • Esther and Jerry Hicks The amazing power of Deliberate Intent
  • Jen Sinkler  You are a badass
  • Eckhart Tolle – A New Earth-  Re- reading this one
  • Brene Brown – Daring to Lead
  • Esther Perel – resources and blogs

Bonuses!

Trip to Chicago – Chris and I are hoping to visit his sister this summer

More rock shows! – Words are power and the people that can sing and perform them connect us to eachother! I gotta go to 2-3 this year with Liz or my friend Amy or my super awesome boyfriend:)

I weeded a lot of stuff out already, and I’m feeling super confident I can nail each thing – Now I can step back – SEE where I’m going, Put on my game face  and Get Fucking Going- WIth TOTAL Belief in myself

Happy 2019!!

Coach Bre

Posted on   |  Strong Moves

Primal Workout Video!

Okay, so to get in a full body workout – anywhere – no matter how much time you have – you Gotta hit up Primal Moves

I’m super into this stuff right now-Truth is – this isn’t just a passing phase, I’ve been studying these systems for some time and decided to finally put my money where my mouth is – pay the pro’s on this stuff to teach me.. get certified- so I can hand you the best stuff!

This last month I got certified in both GFM  (Ground Force Method) AND  working on my SFB (StrongFirst Bodyweight)– this one is a beast!

CLICK on each name (above) to see what these are all about and why my skillset in these will make you even MORE awesome!

Awesome = stronger, faster, smarter, happier.. while turning heads and making people say ” Damn! that’s one awesome person”

So why the heck will this work for you?

1. You can do it anywhere + no equipment is needed = NO excuses

2. It’s super challenging = You’ll get stronger, leaner and get your mind off work and other mind draining shit

3. It has balance, flexibility +strength and cardio = You’ll stay safe in everything else you do, you’ll increase joint strength and core strength!

4. It’s FUN = You’ll do it more often:)

So check out my Video with full step by step instructions  CLICK HERE – The step by step moves I detailed in this photo. Have Fun.. that’s what all this shit is about, right?!

Breanne’s Primal Flow 10/2018 from Breanne on Vimeo.

 

https://vimeo.com/295282341

 

Posted on   |  Strong Moves

Push Ups! Your game changer to ripped abs and arms

Okay – So I posted this video mid July and here it is 6.5 weeks later.

OKay! Here we are back at the Push Up. Why?

Because it gets results.. pure and simple. Push ups have HUGE payoffs.. they are one of the most simple and most beneficial exercises. Do them right and you will score some ripped abs and toned arms!  This IS a total core and freakin’ full body exercise.. if you do them right.

What’s that? You can rock push ups.. great! Take on the 1 arm Pushup with me

BUUT know this.  To get stronger you’ve got to

  1. Keep working outside your comfort zone– STOP doing pushups from your knees. Stop doing more than 5 reps.  Pick a way that makes it freakin’ hard to get to 5 reps. Pick one of these ways to make it hard to get to 3
  • Stop Sandbagging ( Doing ” knee” push ups )- Don’t drop yourself down.. Raise the floor UP!

use a raised surface. One you can keep good form (see below rules) AND one you cannot rock 4 in great form right now.. you’re gonna work up to 5 in the next 30 days.

 

2. KEEP doing them 3-4 times a week!  At least 3!

My below routine will literally take you MAYBE 10 mins each time. You totally can fit in 30 mins a week.

 

3. KNOW that STRENGTH takes TIME!  Heck – look at how freakin’ hard I have to work

I only dropped down 3 risers in 6 Weeks.  That’s with me doing this work 3x a week EVERY freakin’ week for the past 6 weeks.

If you want to get stronger YOU’VE got to keep putting in the work and have patience. Take short cuts and your results will never last OR You’ll get injured, no bueno!!

Last tip – A Bonus Tip – TO get there faster..

Recover more.

Seriously! Muscles cannot grow without recovery. This means at least 7 hours of sleep a night 5 days a week AND

1 FULL recovery day ( that does not mean a yoga class and a bike ride.. this means one full day NADA physical work)

Here’s how to get the most results from your  2 ARM or 1 ARM push ups

  • 1. Keep your elbows in – Elbows out simply builds wide shoulders and turns off your core – STOP THAT!
  • 2. Keep your butt tight as possible! – This keeps your deep abdominal muscles on
  • 3. Go all the way down and up. – Stop cheating yourself and going half way – NOSE to the floor friends.

Can’t quite nail all that – No sweat – all ya gotta do is bring the floor up to you! No assists or knee push ups.. This is greatly holding you back.

SImply pick a raised surface – find a height you can get all the way down to AND all the way back up from after touching your nose.

Do this protocol 3 times a week

Have at least 1 day between each set up – SO maybe  Tues/ Thurs/ Sat set up

  • Tues = find the height you can do JUST 1 full push up down and up –  maybe this is a wall in your house OR a raised step – As high as you need to make it to touch that chest ALL the way to the bench and back up. Even if that’s  with 13 risers.

Do 1 full push up – then go do some challenging cardio for 2-3 mins – come back to your next push up- JUST ONE, Repeat 5x. So 5 Push UPs, 10-15 mins cardio

  • Thurs = Pick a riser height you can do 5 push ups in a row – so maybe 15 risers.  Right after that hold a long arm plank for :20 counts

DO something for 2-3 mins again – abs, jump rope, stay fast and loose

Repeat 3x on this

  • Day 3 = 3 push ups – so maybe 13 risers.

Again recover for 3 mins between each set – stretch, do some cardio – Just DON’T use your arms in this 3 mins recovery!

I’m sticking to this exact training regime myself on my 1 arm push ups..

most of all stay patient – you’ll get there! I’m gonna keep at this same protocol for 7 more weeks. I’ll check in with you AND own up myself – First of Nov– watch out!

Start on this yourself and keep in touch with how it’s going!  Either FB message me or Email breanne@burnbrightercoaching.com

And if you wanna know more about this One arm Push up deal – check out the Bodyweight Cert through Strongfirst – it’s pretty cool!

Posted on   |  Strong Moves

August Newsletter W/VIDEO

Don’t lose your cool!
3 super easy tricks to stay lean AND do all the things this summer

 Napping it up in a hammock looks pretty sweet, right?!

What’s even sweeter is the fact that getting more sleep will actually get you to drop inches and body fat- perfect for feeling awesome in your cut off shorts and sexy tanks!

That science is below for you (scroll to blue box below) Check out how you can use your smartphone to make darn sure you get more sleep! I struggle with getting my butt to bed as well, and these tricks totally work

I also totally have a hard time getting in my workouts in summer..these days are packed and we simply run out of time for ourselves! No sweat.. I made you a totally doable workout VIDEO you can do anywhere and with no additional equipment needed, best part is it only takes 10 mins.

And of course I’ve got a kick ass recipe for you to boost your powers on all level and keep you turning  heads. Now get to it!  Scroll, CLICK, Learn and DO! You’ve got awesome stuffs to keep up with:)

Travel Workout VIDEO

Take this on your next road trip
Or just waaay too busy day
(takes just 10 mins)CLICK HERE for VIDEO + Guide

Homemade Egg Bites

 

Starbucks changed their recipes and we’ve been getting wrecked for it, YIKES!
NO MORE Sous Vide Egg Bites!
(Unless you like being tired and bloated)

Forge a defined, lean bod with killer power and endurance. DO Kettlebells!

Turns out your smarty phone can totally help you build muscle and drop Inches

It’s all got to do with getting your ass in your bed earlier each night…I know I suck at this too- but these tools totally help!

Posted on   |  Strong Moves

SLEEP is your #1 skill to burn more fat daily

Seriously. This is absolutely true.

Yeah, you can burn fat in your workouts, but guess what?

It’s only when your body MAKES muscle that you keep burning fat and skyrocket your metabolism

THAT happens when you sleep – Yup, Muscles are Made in the Bed.  Don’t forget this ( and get your mind out of the gutter)

Quick fact – you burn more calories when you work Big muscle groups intensly (6 Heavy Deadlifts – 5 sets)

BUT- that just starts the process. That muscle comes is literally totally formed (integrated to your body) when you rest. SLEEP!

You must let that muscle fully form. THEN you can be stronger, get leaner AND burn more fat!

So – YES! Lift heavy, BUT more importantly – SLEEP. That means if you are getting less than 6 hours to get in that AM work out, you’re totally screwing yourself over, sorry

For that AM Orange Theory, Kettlebell, Crossfit  etc… to pay off (tight perky butt, defined arms and abs) ya gotta let those muscles relax and drink up that hard work. That all happens when you rest.

If you are sleeping less than 7 hours a night you are greatly missing out on some killer abs and jaw dropping fat loss.

If you need a fancy scientist to hand you some science on this- LISTEN to this podcast from NPR’s Terry Gross with Sleep Scientist Matthew Walker – It’ll totally convince you!

https://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state

Just hit play on the top left to listen on that link

NOW, DO this:

Use my 2 top tips that’ll make darn sure you get your hard working booty in bed earlier every night!

1. Set alarms on your phone.

Right now look at when you should be in bed tonight.

Now look at what’s going on before that. Say you’re out at happy hour with friends.. set an alarm for the time you need to LEAVE – so you are home a good hour before you need to go to bed.

(you need that hour to putter around and recalibrate from the day)

SO for example – I’ll be hanging with friends tonight.  I gotta get up at 5 tomorrow – that means I need to hit the hay by at least 10 pm.  I set an alarm for 8:45 PM.. that way I make sure and get headed home by 9 to get to bed by 10 – SEE!

This seriously works!

Now – repeat this for your next 3-5 days.TRICK is actually DOING THE WORK- right? Don’t screw this up and ignore your alarm.  If you do.. you’ll stay up longer and you are gonna reap WAAY less results. You’ll actually burn LESS calories the next day and NOT see the defined body you’re putting in valuable gym time on.

2. MY next best trick.  Zero APP

Fasting App created by Kevin Rose backed by science from Dr. Satchin Panda. 

Even if you’re not into the fasting thing. Know that the less food you have in your belly when you go to bed, the better you will sleep and the better you will feel the next day. ALSO – if you stop eating earlier (eat dinner earlier) you will go to bed earlier!  See how that works:)

You click on it when you are done eating your last meal of the day. Then again the next day when you put your first foods in your face. First foods do not include coffee:)

So – grab your phone, download the FREE APP – ZERO

AND don’t forget to set those alarms on your phone for your upcoming busy summer nights

 

Posted on   |  Strong Moves

How “Letting Go” seriously upped my game on all levels

So you read the post on HOW TO LET GO.

If not, CLICK HERE to do so. I really think it’ll help you  (or someone you know)

For me – I had a big job to get done. I had to speak in front of a packed room of well to do Seattle-ites, to raise money for a struggling community.

This community is literally saving lives. So it was super important that I show up for them so they can continue to do so.

This Foundation is RYTHER

They help kids and families deal with some seriously shitty situations, so they can keep living and do better in the world.

Without Ryther, lots of kids and families dealing with addiction, mental illness and neglect would have nowhere to go.

This is HUGE. One that I know firsthand. My nephew was saved by Ryther, See video below.

CLICK HERE to come to next RYTHER fundraiser, SEPT 27th @ 11 AM, Seattle Downtown Sheraton I am a guest speaker that day.

After listening to my friend James  CLICK HERE for quick recap – I realized that I had to LET Go, So I could be there for Ryther.  It was about standing FOR them so they can keep using their powers for good.

Basically I was stuck in my own story. My story of having to care for my nephew when his own life was traumatized by my mentally ill sister.

I let myself stay steeped in this hard situation. I bitched about it, stayed sad about it and put a boatload of responsibilities on myself, more than was needed.

I was STUCK in a shitty story and I was holding onto pain.

I had to LET THAT SHIT GO!! Which meant stepping up to my greatest obstacle, MYSELF

Having to be there for Ryther – forced me to take on those 3 steps to let go

1. SHOW UP –  Step up to myself and admit that I made that situation tougher than it was. Truth is I could have let myself enjoy life more, I put that burden on myself and put myself in a victim mindset.

2. OWN UP –  Apologize to myself. Say I’m sorry for making things harder than they needed to be.

3. GET OFF THE DAMN BUS (CLICK HERE for that explanation) – This one helps me sooo much! Literally just STOP letting myself think the thoughts of anger, resentment and pain from that hard situation.. look at what is great RIGHT now and change my story by allowing myself to grab hold of what I can enjoy right now and live every day with more joy and make a new and better story

I’m pretty proud to say I did all that –

Admitted to my own Victim mindset, Literally apologized to myself AND am LIVING a better life, by catching myself when I move into that old story and promptly stopping myself and DOING something better.

Just like anything this takes daily effort and practice. NO matter if your goal is eating better, being more active, getting over a bad relationship – Simply DO THIS

  • SHOW UP- Look at the damn thing holding you back
  • OWN UP – say what you need to say
  • GET OFF THE DAMN BUS – Look forward, find a thought or action that gets you to literally step forward to something better.

At least it worked for me:)

If you’re interested in Supporting Ryther. Please CLICK HERE to join me at their next fundrasing event  Sept 27th 11 AM, Downtown Seattle 

Or go to www.ryther.org to learn more

Posted on   |  Strong Moves

Space brings Strength


You can better at AND see more results in anything you do if you add a little space around that one thing.

Try these space making tricks in EVERY arena of your daily life!

  • Nutrition – Drop inches, bloating, stress and ramp up energy and body definition

Allow more space between meals.

Stop thinking you must eat every 3 hours, this is not true for most bodies.. to drop weight and ramp up your metabolism – listen to YOUR body and eat when you are hungry– that is exactly how you will burn the most calories. If you’re not sure that hunger is actual hunger or just routine or boredom – do this: Stand up move around – have 14 oz cold water and wait 3 mins – still hungry- then eat)

JUST make sure you don’t go more than 5 hours between meals .. Except between dinner and your first meal of the day.  I am a huge advocate of fasting – so if that means you have 13-18 hours between dinner and your first meal next day – great!  Just make sure you make that first meal chock full of green veg and lean protein!

Also – check out this FASTING APP – I love Zero Fasting App CLICK HERE to SEE  created by world renowned scientist, Dr. Satchin Panda

  • AT work/Job – Get more work done in less time + increase creativity 

Work for 3 hours, then take a 2 min stretch break- Stand up reach for the sky- then reach towards the floor. Do this 5x and add in stop simple standing rotations – spin your arms around and look behind you a few times each side.  OR – take a 3-5 min brisk walk – then go back to your work – you’ll come back thinking more clearly and boosting your mood, + you’ll actually boost your meatbolism and up energy for just doing something small for a few minutes.

 

  • Workouts – Get leaner and stronger
    Lift Heavy and Intensify your cardio..BUT keep it shorter AND rest more
    Do 4-6 rounds of Heavy Pull or press work then stretch for 3 mins between. You’ll actually build more muscle faster for it – and burn more calories!  Same for Cardio- go balls to the wall for 1 min, sit and rest for 30 secs then get back at it. You’ll actually burn more calories and drop inches faster (than 20 mins continuous cardio)

 

  • Relationships – Have better connections on ALL levels (parenting, romance, friendship, business, networking)

Listen THEN move.  Listen fully to that other person- allow at least 3 slow counts before you respond Often they may have one more nugget that will help you both they want to share in that golden space

. Let more space happen between their words and yous. You will notice they will do the same for you. Your responses will be way more wise and you will always have a more efficient and quality conversation/ connection.

Step back and let things just BE.  I’m forcing myself to practice this daily. And I’m finding great things fall into place when I LISTEN more and just let things be:)

Posted on   |  Strong Moves

This ONE thing will get you stronger, leaner and happier

Okay, so this came to me as I was on a road trip last weekend.  I did this 1 thing and I realized just how awesome it made me feel.

I’ve been tapping into this skill for years – BUT this is the most I’ve ever used it and even in the past 3 days of taking this on full throttle, I’m already feeling stronger and seeing my body lean out.

Here’s my trick:

Let go of something that scares you.

Here’s why this works.. When you let go of something that is holding you back, You are getting rid of your excuses. WHEN you dump the excuses you MUST show up and DO better

Letting Go is the New Power Move. Stop adding stuff in.

Stick with me here for a few mins, you can do that:) I promise this will be well worth your time.

Right now think of something that you do daily – that totally brings you comfort, but you KNOW in your gut that this thing is not helping you get more defined in your body OR your life.

This could be

  • The chocolate you reach for every night
  • Watching just 20 more mins of TV.. going to bed later
  • Checking social media waaay too much
  • Doing hours of cardio (yup- that’s a super great way of wasting time and wearing out your body)
  • Having those extra drinks in the week

and here’s a doozy..

  • staying in that relationship (friendship, workship, dating or marriage)

These are little things that fall into our days and weeks and TOTALLY hold us back.

See, it’s not that you need to lift more, run further or try a new diet…YOU need to let that one thing go, so you can do all the other stuff better.

AND trust me on this.. your results on every level will skyrocket. You will sleep better, run faster, lift heavier, jump higher and smile more:)

This one thing could be so little, but truth be told it makes you super anxious and is REALLY hard to let go of.

Here are some of my things that have made me suuuper uncomfortable to take out of my life ( I literally threw tantrums and got bummed big time when I had to give them up)

  • Running– tore a hamstring and had to NOT run for 2 years. Thought I was gonna go crazy and get fat.

Actually got more sane, calm and dropped 8% Body Fat

  • Having a treat after dinner- Been a habit ever since I was 3. Taking that away felt sooo wrong and made me very anxious.

Dropped 7 lbs in 1 month.

  • Ridding my diet of all Grain and Bread products– Man I was a crabby mess for a week.

I have more energy, no muffin top and stay full way longer

  • Old comfy clothes– my blue sweatshirt from school and torn up jeans.. they held memories.. scratch that EXCUSES that left me elbow deep in the ice cream.

No ice cream binging here:)

  • Not checking my emails before bed or within 1 hour of waking up– This did make me very nervous and anxious for awhile.

I stayed focused in my workouts and slept better –  So yes it did lean me out and up my muscle

  • Giving up my nephew and dog– This was heart wrenching to do..  but was ultimately what was best for all of us.

Freed me up the time, energy and drive to get stronger, smarter, serve my community more and put new great people in my life intentionally

So, I won’t just drop that bombshell on you and walk away- because..

I’m pretty sure this story may very well help you with some of your own stuff:)

The dog and kid were not my own.. other people brought them into my life and I gotta say I did a bang up job of keeping them happy, safe and healthy for the years I had them.

But I did have to make the decision to let them both go.. and that was ‘EFFING HARD! Some may view this as selfish, and I’ve battled with that judgement myself BUT

I stick to this one rule on ANY decision I make – especially on actions that impact other souls

Is This For The Greater Good?

In terms of my nephew and my boston terrier.. YES!  Their greater good was to be with their true parent, feel that love and navigate that relationship.

Honestly, since I was TASKED to provide for them, they always felt like an obligation under my roof. One more thing I had to show up for/take care of in my day. Sad, but true.

Now I will say – both my Nephew and dog totally transformed me for the better

They made me get over myself. They kicked my ego to the curb and made me play, laugh, cry, FEEL more and most of all enjoy life more.  My nephew’s needs,fears and anxieties  directly drove me into studying nutrition to become the expert I am today.

Because of these 2 awesome dudes in my life I am happier, healthier, more confident and enjoy life a lot more than I used to.

But to live ALL our own best lives we HAD to let go for the greater good.

Once my sister was able to stay mentally healthy and my ex could give his time and energy to his dog- I had to release them. Ripley and Noah get way more time and attention from the people who desperately WANT them in their lives.  Rather than just making life work with them in it (what I was doing)

And I can say it has made us all happier, stronger and at least for me – leaner:)

Why did I share this with you – Because Letting Go and Living your truth.. at the risk of being judged is HARD!

SOO –  DO THIS to get stronger, leaner and happier

1. LOOK at what you NEED to let go of.

2. Then look at what really scares you, unnerves you.

Fill in these blanks

Wouldn’t it be nice to not have  _________________ in my life.

  I could __________________________ AND that thing/person would totally be better off with someone else.

GIVE IT UP FOR THE GREATER GOOD!

Hand off that loaf of bread, chocolate bar, bag of chips, elliptical machine, soul sucking job, lackluster partner, gossipy friend, baggy jeans and outstretched T shirts to someone else.. be this the homeless person you pass daily, your neighbor’s college kid or some other person that will actually really WANT that thing and not be held back by it.

When you let it go… you will HAVE to DO BETTER every damn day.

Doesn’t this make it easier? It works for me.

 

Now I just make sure I keep up those skills I learned from my dog and nephew:

  • I SHOW UP fully for each person in my life
  • I SEE them
  • I try and UNDERSTAND where they’re at

and if needed

  • I help them UPGRADE their daily life.

That’s what these 2 dudes taught me.  NOW I have the time and resources to use my powers for good:)

 

No more excuses for me – It’s mother ‘effing GO TIME.

When I’m not shoving around heavy weights, doing yoga or cooking..I’m upping my skills as a coach in Nutrition and Kettlebell.

LOTS of practice and research happening here:)

Strength

 

 

 

 

 

 

I  bring these skills to you through workshops and coaching that tells you exactly what to do in a super doable and fun way.

They start this week! CLICK HERE FOR ATHLETA Cleanse Workshops

WED  march 28, April 4 and 11th, 7-8 PM

With these tools you can keep up with your life and KNOW exactly what to do to feel kickass and enjoy life more.. after all isn’t that what it’s all about 🙂

This means everything to me because when YOU can DO better daily, you will use your powers for good!

Oh and don’t worry- I’m making sure i have a helluva lot of fun

I may not be playing with legos or throwing a frisbee as much, but I’m having the time of my life with awesome friends, communities that fire me up and  and singing whenever I can at the top of my lungs .

Burning Brighter ever damn day

🙂 Breanne