Strong Moves

Posted on April 24, 2019 | Strong Moves

What the One Arm Push UP Taught Me

THREE Steps to Nail ANY Super Hard Goal

For the past 13 months I’ve been working on One super hard goal.

Doing a One Arm Push UP so I can become a certified Strongfirst Bodyweight Coach

last week I realized the steps I took will help me nail ANY hard thing I want to get done in life (job stuff, relationships, being a better human, or being strong as heck!) Try these steps for yourself 🙂

1. STAY PATIENT (+ practice self compassion)

You can NEVER Rush Strength. But you MUST keep showing up and working the plan – EVERY DAY

2. TEAM UP!

Hire Bad Ass Pros. Pay Them. Do the work – and KEEP going (Scroll down to Check out my Team)

3. MAKE ROOM

When you have ONE really big challenge- You cannot do all the other things

Here’s How I learned these steps. SCROLL Down to get each step in detail, so you can totally nail your own goal!!

Posted on April 23, 2019 | Strong Moves

Ryther. Why this place saves lives + How YOU can help

Seattle has a place that saves lives. It is called Ryther

Ryther is a therapeutic center for kids. A place where kids find healing and hope. CLICK here for a VIDEO of what they do

Now, Hold up a hot second. This place saves more than kids- they save the adults around them AND society as a whole

I know this because Ryther saved my nephew, Noah AND me.

To keep saving lives they need YOUR help CLICK HERE to learn about the GIVE BIG Project this May 8th, 2019

I pretty much know – Noah and I might not be here (on earth) had it not been for Ryther.

I’ll keep this short.. Noah’s mother, my sister, stuggles with Paranoid Schizophrenia and Borderline Personality Disorder. Due to her struggles – Noah’s life was crazy. He had 2 different names and moved 14 times by the time he was 9 years old. Her psychotic episodes left him abandoned in a hotel room at age 4, abandoned at a police station at age 7, locked in a bathroom without electricity or water at age 8.. and many more I feel too difficult to share.

Noah was 9 when he came to live with me full time. He was literally a trapped soul. He had nervous ticks and behaviors that harmed his own body daily and alienated him from people around him.

I had no idea how hard it would be to navigate daily life with his trauma’s and struggles… but also the drama and stress that comes with having a mentally ill family member.

I was in over my head – FAR over. Life got real hard, Real Fast. I know now – had it not been for getting Noah into Ryther’s counseling services- he would never have worked through all that pain, so he could actually LIVE life.

Ryther gave me the tools ( we did therapy work together) so I could keep my shit together and honestly, see a bit of light daily. I can say now that times got so hard – that I didn’t think I could keep caring for Noah and I thought of ending my own life.

Ryther truly gave us healing and hope – a simple path to stay on, when we could hardly lift our own heads up.

We were so trapped in our family’s fear, anger and hurt – we stopped feeling. Ryther gave us the muscle to unwrap these layers of fear so we could find ourselves and stay ALIVE way better. Noah’s mom got the treatment and help she needed and stays stable with daily meds.

Noah and I found how great life can be and no enjoy fully being in the world. We are making the world way more awesome.. Thanks to Ryther

Please, Give BIG today

Happy Mother’s Day! From me and Noah (He’s now 15! )

Posted on March 29, 2019 | 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 December 27, 2018 | 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 October 15, 2018 | 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 August 27, 2018 | 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

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 July 30, 2018 | 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)

CLICK HERE for Recipe

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

CLICK HERE to learn why they work so well + Sign up for next Kettlebell 101 class series

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!

CLICK HERE for these super simple and awesome tools

Posted on July 27, 2018 | 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 July 25, 2018 | Strong Moves

Summer Do Anywhere Workout

Here’s the Detailed Moves, Listed out for you with Reps.

Do section A – 2x = warm up

Then Section B 2-7x (10-40 mins)

Whatever you can fit in! ANYthing is better than nothing Up to 5x a week. (consecutive days are great on this)