Strong Moves

Happy Summer! I’ve got 3 Videos to make July even more awesome. One happy hour drinking tip, One simple move + One Black Lives Matter/Free workout! Scroll, click, watch and DO

Click to watch! One simple tip that keeps you enjoying your fav adult beverage WHILE staying healthy. Everyone that drinks should know this

CLICK to watch!  This FREE monthly ZOOM workout Gives $ to a Black Lives Foundation. Thursday July 2nd 7:10 AM. All you do is show up, I donate $5 for each person that shows up.

PLEASE share widely to feed the cause!

CLICK to watch! This one move will keep your low back feeling awesome as you take on more activities.

Don’t forget!  I post 2 quick tips every Friday on my Facebook Covid Support Page  CLICK here to join!

Often we think we need to do a full workout to stay healthy and strong. This is wrong, pure and simple. Your human body was designed to move in short bouts throughout the day.  Use this 2 minute video, 3 times a day.

You will clear brain fog, burn calories, release stress and boost your mood. Watch, follow the steps and take action right away.

1. Hip Bridge 3x
2. Squatty push backs 3x to Squatty climbers 3/3 Alt
3. Squatty push ups 3x
4. Squatty Down Dog
5. Squat to reach (floor to ceiling) 3x
6. Hook up breath 3 x **CLICK here for a 5 min info video on the science behind this/ why this quickly calms your nervous system  Repeat  1-6 up to 10 mins!

NEXT STEP to keep doing better:  Click HERE. Watch my Sanity Saver Video and use the exercises!

Get 2 Free weeks of daily moves and foods to keep you strong and calm. CLICK below

Pandemic FREE Fitness Tools

It’s time to get a better set up at home! This will help you interact better with any type of coaching/video sessions you have.CLICK here for virtual training with me!

If you have your smart phone, tablet or computer down low (below 3 feet/ 36 inches) STOP!   You are doing your body harm. Watch the video & follow the steps below

1. Get a large screen device, do the best you can. I am using my MacBook laptop. The camera view will be larger so others can see you better & You will not be constantly peering in to see them

2. Put your device up high– At least 3 feet! Take time to find a great, permanent set up for this. I am using the seat of a high office chair in my office and 2 yoga blocks underneath my laptop. Outside I have a tall, rolling beverage cooler from Amazon with yoga blocks taped down on top of that to add height

3. Be ready!! Set up your device then give it a test – can your screen see all you want it to. I take a good 8 mins before any call to set up my space.

This includes having your workout gear ready & if you’re one of my students – print out that program I sent you, please!!I work hard to send very detailed programs so you can move confidently and if we have any interruptions you can keep moving well.

Now, promptly!  Order/Buy yourself higher surfaces, larger screens to keep doing all your things. You will need this better set up every day.

You are a human being. Everything is connected. You were born to move often.

Since Covid-19 has some are struggling with limited workout options (gyms closed, back ordered home gear) I am using my skills as a bodyweight coach to bring movement to everyone. Here’s 3 ways you how you can tap in now.

Below the videos are science backed reasons why you must move your body daily. 

1.  Stay Brighter-  Weekly video workouts + recipes.   Video HERE + details on how to get 2 weeks free Designed for you to do at home with limited space & resources! Pre Recorded and delivered to you once a week.

2. ZOOM small group workouts or personal training. I have many students who have no gear at all. Not a problem! I design workouts that work every muscle in your body, get your heart rate up and leave you feeling awesome.VIDEO Here with details on how to join in. 

3.  FIRESIDE FLOW  It’s FREE!   ZOOM video  Every Friday Through May 2020.  4:30-5 PM. Video sample HERE

This is for everyone. Think of it like an open house, you can interact or just take it in. I will only see you for the first few minutes, then I turn off your mic and camera – so everyone can see and hear me best to follow along.

• Science on WHY you must move your body daily 

When you don’t get into your body, your head takes over. Say hello to overthinking, drama and stressful thoughts. These thoughts trigger stress hormones. Adrenaline and cortisol flood your endocrine system and cause a whole bunch or bad hormonal reactions.

Your blood pressure goes up, you breathe poorly, your gut gets tight and constipated. Basically your body starts working against you on every level, your immune system floods with cytokins and you are in serious trouble.

Even if you are cool as a cucumber and don’t have stressful thoughts – when you don’t move you greatly compromise your all your systems (respiratory, circulatory, muscular, skeletal, neurological, digestive and even reproductive).

You are a human being. Everything is connected. You were born to move often.

Stop wrecking yourself. If you don’t know what to do, ask me.. that’s why I’m here:)

Stronger Together, Bre

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

Cool thing is you can keep training without your gym or studio! Starting Saturday March 28th. I have LIVE online small group sessions via Zoom!

However you’re staying fit- you need the most efficient tools to keep you strong and healthy. Below, I list everything you need to stay in shape with limited space.

Everything is based on efficiency and minimal space.  You will regret not having this stuff, trust me.

First we start with your set up. CLICK here for how-to video to best set up your computer, tablet or ipad.   (You want a large screen) 

Last resort is your phone- Hard to follow along, but it’ll work. Scroll down for the best holders  Then, the fun stuff, the fitness gear!

1.Smart Phone Mount + Tripod  If you’re gonna work with any coach or take any class, it’s online. Get a grip mount for your phone ASAP, this way you can go anywhere – park, backyard, living room. This on is lightweight and super versatile.

Smart Phone Grip mount – If you already have a tripod or the sort – get his to hold your phone. Super tight grip, I love mine!

Small Bendy Tripod with phone mount- Works great anywhere and has super adjustable phone mount.

Kettlebells – Hands down, the #1 tool you need at home.The magic’s in the bell, literally! It all comes down to architecture of the weight.
Because they are round, kettlebells work your larger, deeper muscles. This not only keeps your joints safe, it also torches calories! Here are the weights that’ll keep you doing awesome at home.

Wait, wait! Read below first before ordering weights online:

= NO!

Do not order non round/ adjustable And ONLY go for powder coated or e- coated.

You want iron only – no rubber bottoms or vinyl coated.  If it’s not iron all the way around & powder or e-coated, your grip will suck – which means you don’t get as strong as fast. Also the rubber bottoms and different coatings will mess up your form and floors.

The adjustable bells are bad because they change the shape of the bell. This changes the results you get. Rather than lean, sculpted and streamlined – you will get wider in the shoulders, butt and risk a lot of injuries in your joints. NEVER use non round adjustable bells.

Get these bells to have at home (NOTE up to 18 pounds are in lbs- beyond that is all Kg)   1 Kg = 2.204 lbs    ( 10 kg bell = 22 lbs)

• Most Basic Set up for Beginner =  One 18 lb Bell, One 12 Kg Bell, One 16 Kg Bell

Below is the best set up for anyone who’s doing bells at home for more than 3 weeks.

• 1 x 18 pound TGU’s and light shoulder mobility work (halos) overhead presses
• 2 x 10 kg Single leg deadlifts, Turkish get ups, One Arm Swings
• 2 x 12 kg Dbl cleans, OH presses, Single leg deadlifts
• 2 x 14 kg Dbl swings, 2 hand (classic) swings
• 1 x 16 kg ** Most people’s 2 Hand (classic swing)
• 1 x 20 kg Deadlift, 2 hand swing
• 1x 24-28 kg Hvy swings, perfect for Pavel’s “Quick and the Dead + Simple & Sinister”

If you gotta scale down then go with this: most basic set up/ essentials = 1x 16 kg , 1×18 lb, 2×10 or 12 kg (to start with)

Below are the top available brands on AMAZON to find bells. Note: “RKC” bells are hands down the best, but are extremely limited right now. Here are your next best choices

Rep Fitness Kettlebells
If Amazon doesn’t have bells available at either above – Order off ROGUE.com

Yes4all– powder coated only, NO to vinyl coated. If Amazon is out – Try these:
Rogue https://www.roguefitness.com/rogue-kettlebells

Kettlebellsusa – Ecoated ONLY – do not get any other of type of their bells, you will regret it, trust me:) https://www.kettlebellsusa.com/products/metrixx-elite-precision-ecoat-cast-iron-kettlebell

Perform Better. https://www.performbetter.com/First-Place-Neoprene-Kettlebell

#2 Tool: Yoga Mat.
Get the best one- Manduka, don’t go cheap on this. You will forever be frustrated and you will be using this a lot for park and home workouts
Click here for link off Amazon. If you can’t get Manduka brand.  Head to Gaia.com, lululemon.com

** Also get 2 yoga foam or cork blocks.

#3 Tool: Perform better superband – 1/2 inch
Superbands! Order 3-4 of these. They work well and you will wear through them

Get a 1/2” to 3/4 inch .
1 inch and above is too much resistance

#4 Tool: Jumprope

Jumprope off Amazon. Non weighted!

#5 Tool. Slam Balls – great to get out frustrations + awesome modification for swings
https://www.amazon.com/Day-Fitness-Weighted-Slam-Ball/

#6 tool.  Foam Roller – TOTALLY essential! Check yourself before you wreck yourself
contact me if you do not know how to use this.

https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-36-inches