Strong Moves

Posted on September 1, 2021 | Strong Moves

Micro Workouts!

Wouldn’t it be awesome if you didn’t have to do an hour workout to see your body get leaner, stronger & have blood tests worth bragging about?

Great news… You can get some major bang for your buck by doing quick short bursts of exercise 3x a day

Huge benefits were shown after doing just 60 seconds of movement 3 x a day. To make this easy to understand and put into action today I made the video below for you.

Below my video is the science backed research that proves this to be true AND a list of reasons why you should start “workout snacks” now!

From Eating Well Magazine Sept 2021 The Perks of Micro Workouts:

“A recent study published in the European Journal of Applied Physiology, had inactive young adults do a 20 second bike “sprint snack” in which they pedaled as hard as they could. Participants repeated these mini workouts three times a day, each separated by one to four hours of rest. After 6 weeks their cardiorespiratory fitness improved by 9%.

Other research published in Medicine and Science in Sports and Exercise found that sedentary but healthy women improved their cardio respiratory fitness by doing just 20 seconds of vigorous stair climbing three times a day for three weeks.

Preliminary research suggests that among people who typically sit for eight hours a day, those who completed five 4-second cycling sprints every hour during the workday (for a total of 160 seconds of exercise) had 31% lower triglyceride levels and 43% higher body fat metabolism the next day!”

The reason why Exercise “Snacks” work is because when you suddenly move your body you cause a rush of blood to push through your arteries (think of turning your garden hose on full blast for 20 seconds) .

This rush of blood causes your body to produce more Nitric Oxide (CLICK HERE for info). An increased production of NO (Nitric Oxide) causes your blood vessels to dilate and relax.

This widening and relaxing of your blood vessels makes your body lower it’s blood pressure and move a whole lot of Oxygen throughout your entire body.

With more oxygen in your body with that rush of blood you will immediately get these results

1. More brain power with higher memory recall and more learning capacity (the brain needs lots of O2)

2. Better bowel movements

3. More Muscle production (Key to longevity and weight loss)

2. Decreased blood pressure and lower cholesterol

3. Increased energy and mood boost (The rush of blood carries more oxygen to all your cells, waking up your body, decreasing stress and releasing endorphins)

Do your workout snacks 2-3 times a week for 6-8 weeks and you will drastically Reduce your risk of

1. Heart Attack, Strokes & Diabetes

2. Alzheimers and Dementia

3. Loss of Libido

4. Anxiety & Depression

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

Posted on November 28, 2020 | Strong Moves

Dec2020news

I’m excited to share 3 simple tools that help me celebrate the holidays AND keep moving forward. Just scroll, click, learn and DO:)

#1. 90 Second Rule from Dr. Joan Rosenberg

How often to you feel overwhelmed, get distracted and regret how your day went? This tool is helping me have way less of those days. I’m honestly amazed at how game changing this has been for me.

There’s a bunch of science proving that when you take 90 seconds you can do better as a human on every level. When I practice Dr. Joan’s simple formula (CLICK HERE) I get more done in my day, I make better choices, I am more patient and I sleep better. Sounds silly and simple, but you really must check out what the 90 second rule is and exactly why every human should be practicing it daily

#2. Cacao balls & Goldenmilk

These 2 keep me from diving into nighttime snacks I will regret later. In fact I just grabbed a cacao ball to hold me over for an hour before dinner and later this eve I’m definitely going to enjoy some goldenmilk. This will keep my mitts off the leftover pumpkin pie and ice cream 🙂 If you tend to be a nighttime nosher or imbiber – these will fix you up way better. They are delicious (seriously) and super comforting. In fact both will help you de stress and sleep better. CLICK HERE for the goods.

#3. This Fun NO excuse Home Workout! 8 mins

I made this VIDEO for Thanksgiving week, but you should keep using this anytime you need to squeeze in a workout and/ or quickly reset yourself (you will feel way better after just 3 mins, trust me) Plus you get to move and have fun with me! CLICK here for my 8 min Home Workout video (no gear needed)

Posted on November 18, 2020 | Strong Moves

Holiday Workout. No gear needed!

Happy Turkey Day week! Thanksgiving is the EATING holiday, that’s why you have this workout (video below) to help you feel a bit better:)

Also please know that THIS (2020) Thanksgiving is especially important that you get you butt moving more. Thanks to covid, social restrictions, uncertainty… we all need to calm our nervous system, boost our moods & forge stronger immune systems. Now watch, DO & enjoy!

Please use these moves often to keep yourself feeling better daily There is a list of each move with the reps below. Do #1-4 in order with reps listed, 2 sets. Then DO second part only 1-5 for up to 25 mins. Just keep going. Even just 5 mins is great!

Strong Moves

Join the Burn Brighter Community