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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

Get to Bed! Muscles are made there

Seriously. This is absolutely true.

Yeah, you start creating muscle in the gym with awesome strength moves.. buuuut for those moves to actually stick so you can SEE the payoffs (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

Posted on   |  Strong Moves

ATHLETA In Store Workshop with ME!

CLEAN & BURN

3 Free LIVE Nutrition WORKSHOPS @ Athleta!

AKA     Your Ultimate Spring Detox

Three Steps to Clean Up and Burn More!

Get the best tools to seriously clean up your diet and burn more fat daily .

 

WHERE: U-Village Athleta   7PM-8 PM

WHEN: Wednesday Eves   March 28th, April 4th & 11th     7-8 PM

SHOW UP:  Workout wear ONLY at April 11th/last class. Bring notebook and pen to all 3.  Be ready to learn and laugh!

Details:

Drop those last winter pounds, See a firmer leaner you in time to pick out your new great swim suit for the summer:)

Each of the 3 workshops will be packed with totally doable and quick tools you can fit in your busy days.

You’ll leave each one with homework!  5 minutes daily of action steps anyone can do – whether you have 5 kids or 500 employees!

 

The skills build each workshop to get you the most results by the end of all three – so DO mark your calendar for ALL three nights and get your butt to the store!

 

I’ll give you a heads up the week  before:)

If you are nowhere near Seattle- no sweat, I’ll give you info on how you can get this great stuff from me later round mid April. Just keep checking your email inbox from

breanne@burnbrightercoaching.com    I’ll be hitting you up with a nugget each Wednesday except when the First of a month is coming up – Newsletters get dropped then:)

 

Posted on   |  Strong Moves

Breanne’s Small Group Workouts

Torch fat, score a leaner more defined.. great FEELING you!

Start training NOW

Small group times below.. Upcoming Kettlebell intro series info here as well

For the most bang for your fat loss buck – Go with the Bells, HANDS DOWN

Here’s Why

Bells will literally melt the fat off you in a 20 min workout 4x a week.

It’s all due to the round weight. Wherever you hold it – it’s targeting your core. Also – it can move quickly – which means cardio and strength all at once.

That’s what you gotta do to burn fat.. Build muscle and Do high cardio this is your all in one tool.  It’s not a fad.. Heck.. bells have been around before the Dumbell, we just got smarter:)

Next Kettlebell Intro Series:

Sept 12th- Oct 3rd

Wed AM’s 6-7 AM.   $160 for all four classes.  MAX 5 people. Homework given each class

SIGN UP by calling 206-452-1500 or Email ME!  bcurran@macseattle.com

Next Series will not start till Nov 7th (Runs through Dec 5th)

If Bells aren’t your bag.. no Sweat my Mac Fit classes are weight loss focused as well. You’ll just drop those pounds and inches faster with bells.. Just sayin’  🙂

Join any of my hour long small group classes. You’ll sweat your face off with up to 5 other people.

This way you get great quality coaching with healthy fun motivation!  Text or Email me to sign up

bcurran@macseattle.com  / 206-931-3605

(Scroll down for class times)

MacFit = high strength, metabolic workouts with lots of different tools- ropes, sleds, slamballs, cables, dumbells, kettlebells

Kettlebell = Just the good ‘ol Iron, you and some cable work

Monday

  • 6 AM Kettlebell
  • 7 AM MacFit
  • 5:30  PM MacFit

Tues

  • 6:30 AM  MacFit

Wed

  • 6 AM   Kettlebell Intro Class (for newbies/ not done bells in over a year)

**email me at bcurran@macseattle.com to sign up JUST for this 6 AM Intro class

  • 9:00 AM YOGA BELL !! Yoga + kettlebell moves
  • 6 PM Kettlebell (Reg)

Thurs

  • 7 AM  MacFit

Fri

  • 6 AM kettlebell
  • 9:00 YOGA BELL!

Sat

  • 8 Am MacFit
  • 9 Am Kettlebell

Posted on   |  Strong Moves

Full Body Travel Workout. No gear needed!

Seems like lots of you awesome people have trips coming up. If so you’re gonna love this!

I created an awesome workout for two kickass ladies I train, Patty and Kimberly. They let me video them doing it, so we could share the fun moves with you!

They are headed off to Vietman on a bike trip! BUT they totally need some moves that keep them flexible and strong with all that cycling. This workout packs it all: Core work, flexibility, balance and strength. BEST PART is you don’t need any equipment, just a small towel for 1 move:)

So no matter if you’re vising inlaws in Wisconsin or pedaling through Vietnam… this’ll keep you strong, lean and feeling fanfreakin’tastic!

Below is the full thing in fast motion. So you get a quick overview. DON”T FREAK OUT!

I have it in reg motion and broken down to 2 parts (to easily digest)  AND in case you don’t have time to do full workout.

20 mins will do the job for 4-6 rounds. But if you’ve got only 5 or 10 mins. Pick your fav – Part 1 or Part 2.  Detailed steps are below each VID. No Excuses here!

Leave me a comment, so I know how this went over for you:)

 

 

Get all the moves step by step! Just look below the next 2 vids. I break it down for you:)

Part 1 of 2 Travel Workout

1. Crossover Tap 1/1 alt

2. Rock and Roll 5x

3. Elevated Hip Rocks 5x

4. Down Dog to Plank 5x

5. Crane to single leg deadlift TO 2 pushups and walk back to crane. ALT sides 2/2 till 4 total

6. Squat Jumps 20

DO ALL above in order 3x then take on Part 2 OR do 4-6 rounds above.

PART 2/2 Travel Workout. Detailed Steps below this VID

Part 2 moves

  1. Towel Pullover 1x + 2 deadbug leg lowers = 6 pullovers= 12 leg lowers
  2. Hip Bridge reachover 2/2 alt
  3. Gorilla Burpees – 4 right (360 degree)  4 left (360 degree)
  4. Shiva Squats – 5 one leg then 5 other

Repeat for 4 rounds:)