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Perimenopause + Muscle
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Mashed Yams and Goat Cheese.
Ingredients
- 2 1/2 pounds yams
- 8 ounces chèvre cheese, crumbled
- 1/2 cup (1 stick) unsalted butter, softened
- 1 teaspoon salt, or to taste
- 1/2 teaspoon ground white pepper, or to taste
Directions
Peel yams and cut into equal size pieces. Steam or boil for 15 to 20 minutes, or until soft and fully cooked. Drain and let rest a minute or so to evaporate excess moisture.
Place yams, cheese and butter in mixer. Mix with a whip on low speed until smooth and fluffy. Season to taste with salt and pepper. Add rosemary sprig for festive garnish
Delicata Squash. Easy recipe
1 cup of roasted delicata squash has 2 g of fiber
First, cut the squash. Because you can eat the skin, there’s no need to peel the squash before you chop it.
Start by slicing it in half lengthwise. Then, use a spoon to scoop out the seeds and the stringy flesh. Finally, cut the seeded squash halves into thin 1/2″ slices.
Next, season it. Drizzle the chopped squash with olive oil, and season it with salt and pepper. Toss to coat, and spread it in a single layer on a parchment-lined baking sheet.
Finally, bake! Transfer the baking sheet to a 425° oven and bake for 20-25 minutes, until the squash is completely tender and golden brown.
That’s it! I love pairing this with some Whole 30 chili with some goat cheese and avocado on top of the chili Click HERE for Chili recipe
Pumpkin Seeds. Simple Roasted
1/4 cup has 4 grams of fiber and 36 grams of protein!
From 2 pumpkins, dig out the seeds and remove the stringy flesh
rinse off in a colander under cold water and get all the remaining pumpkin flesh off
Lay down a kitchen towel and spread seeds on top to dry. Leave them until they are completely dry 2-4 hours (I just keep mine out for 1-2 days)
Preheat oven to 425 degrees F
Put dried seeds in a bowl with 1 tbsp Olive Oil
Add 1/4 tsp pink himalayan salt
Add 1/4 tsp ground black pepper.
** you can add in a little honey OR other spices like cinnamon, paprika etc.. I keep it simple:)
Cook for 12-16 mins, stir every 5 mins
Enjoy! I love these on top of salads or as a snack. Super filling with 4 grams of fiber and 36 grams of protein in just 1/4 cup!
The Big 4! Four steps to nail daily
Nail these BIG 4 foundations every day to get way more results, no matter what your goal is!
Here’s exactly how keep in the BIG 4 EVERY day!
ONE: SLEEP
Minimum 7 hours.. do the best you can
Try this to ensure you get better sleep
Set THREE Bed ALARMS on your phone
• #1 for 30 mins before you’re in bed
This signals you to put your stuffs away/ shut down screens.No lighted screens at least 10 mins before bed (ideally 30 mins before bed)
• #2 for 3 mins after #1 alarm (you’re human and might snooze and ignore it)
When this timer goes off – SET PHONE TO AIRPLANE MODE (shut off harmful radio
frequencies)
• #3 for 25 mins after #1 – you should have everything done, teeth brushed and be in bed now
Have a problem getting to sleep? Try out Golden Milk (better sleep, muscle recovery, higher immune
system) https://burnbrightercoaching.com/goldenmilk/
Check out this page for more info + research on sleep
https://burnbrightercoaching.com/sleepformuscle/
TWO : HYDRATION!
We all need to hydrate more. Set yourself up for success with these exact steps:
1. Buy 2 great water bottles – at least 23 oz each.
Check out MiiR.com these bottles give back! Buy one and help build a well in a
third world country (comes with tracking code on bottom- so you can see what
project yours went to!)
2. Every night before you go to bed – Fill and put 1 bottle in the fridge or on counter top you will never miss. Put another bottle in your work bag & one in your car.
3. Down 1st bottle within 1 hour of waking up!
(If working out first thing in AM – down it by END of your workout)
4. Set Timers for every 3 hours – (11 AM, 2 PM, 5 PM) – down 1 more bottle at each of these
timers
Get up to 3 liters by 5 PM! – That’s about 100 fluid ounces.** If you have a HIGH strength day – get in 4 liters by 5 PM
THREE: GREENS!
To stay healthy and keep up with everyday life ya gotta get in your greens!
Follow these steps to stay on track no matter WHERE you are.
Here’s your set up!
Powdered Greens are a godsend! Thanks to 2 dudes/ Amazing Grass
( amazinggrass.com) you can get in your greens every darn day.
1 serving = 1 full serving of leafy greens.
**There are other brands but many have more fruit in them (more sugar) =
READ LABELS!
Keep 2 single packet of greens (or tablets) on you daily
**If you’re traveling.. out of town with poor food choices/ stuck in airports/cars.. keep 3 on you (exact
steps below)
**Blender ball bottle is GREAT for blending well.
If you don’t have a blender bottle on you: Use a 16 oz bottle of water. Drink down 1/4 of the water
first, dump single serving AG (for best shakability ) mix well and down it!
Powdered greens are a great choice for days when you cannot get 5-6 cups of leafy greens in.
** if you can score a some awesome veg at lunch and a giant salad at dinner – NO Need!
Whole food is ALWAYS better for you (keep you full longer + more fiber)
WHAT TO DO:
1. Try out the powdered packets, green tablets or pill form
2. Pick your favorite for your busy days. I like the powdered packets best.
** always opt for DETOX , ALKALINE or ORIGINAL. No Berry/ chocolate flavors
3. Order enough to have 2 on you daily. If traveling 3 on you daily.
4. Stash 2-3 extra in your daily bag, glove box, desk drawer (trust me- you’ll want them)
5. Follow directions below on how and when to take
WHEN: If you cannot score 2 big veg heavy meals ( 2-3 cups each/ raw or lightly cooked green veg)
Then you should definitely follow the below steps:
1. Take your first amazing grass packet or tablet
Right before your first meal in your day. Have another 1 -2 hours before dinner.
**Take 1 more packet on travel days = Have TWO in the AM before your best breakfast choice.
FOUR : MOVE! ** see NEAT link here
Even if you crushed your workout at 6 AM. Get your body up at least every 3 hours for a few mins.
DO THIS:
1. Set timer for 3 hours after settling into work mode.
2. Set 2-4 more for every 3 hours sitting in your day.
3. When alarms go off. Get your butt up! Take a brisk walk OR
Reach your arms up and take a slight backbend + simple arm rotations. Do something for 2-5 mins
minimum!
**bonus points for drinking your water when you get up to move!
Plus they can have the same
alarms. Alarm goes off = you down water and move for a bit.
That’s it!! All this is totally doable ANY day, no matter where you’re at
Nail the BIG 4 to get more results, more quickly.. no matter what they are!
CBD + Chocolate & Sex
CBD derived from the marijuana plant AND chocolate derived from the cacao bean both give our human bodies relief and relaxing properties.
Fun Fact: CBD & Chocolate enhance the female sex drive:) These tools below might come in handy this February! CLICK here for research article on Endocannabiniods and female sex drive
That’s effing awesome:) CLICK HERE for info on the Endocannabiniod system
I love tapping into both CBD and Chocolate. With both of these, you should not use too much. A little goes a long way.
I made a guide on THE top chocolate resources, what to get, how much to have etc.. CLICK HERE for that
Below are the 3 CBD tools I use weekly.
It’s for vaginas and people who love vaginas:) Serums and lubricants that have CBD in it. This keeps delicate tissue young & relaxed with healthy blood flow.
How to Use:
Apply 3-5 pumps after bathing, before bed, after sex, when PMSing or menstruating, postpartum, or anytime your quim is in need of some tender loving care.
Dosing:
~1.5-2mg CBD per serving.
Size:
30ML / 1.0 FL OZ (50MG Hemp CBD)
Ingredients:
Apricot Oil, Hazelnut Oil, Sweet Almond Oil, MCT Oil, Calendula, Olive Oil, Damiana, Tea Tree Oil, Violet, Hemp CBD (Full Spectrum Hemp Flower Oil).
QUIM smooth operator = Whenever I have self play time or sex.
How To Use:
Shake before use. Apply 4-6 pumps to the clitoris, vulva, vagina, and beyond 😉 For best results, apply 5-7 minutes before play time, game time, or you time.*
Dosing:
~3-4mg CBD per serving.
Size:
30ML / 1.0 FL OZ (100MG Hemp CBD)
Ingredients:
Aloe Vera, Sorbitol, Hydroxyethylcellulose, Allantoin, Plant-Derived Emulsifiers, Sunflower Oil, Hemp CBD (Full Spectrum Hemp Flower Oil), Mixed Phospholipids, Lactic Acid, Tocopherol (Vitamin E), Potassium Sorbate, Stevia Rebaudiana Extract, Hyaluronic Acid, Peony Root Extract, Passionflower Extract.
*Test on a small patch of exposed skin, before applying to your quim. We recommend consulting your physician before using while pregnant or breastfeeding.
#2. FAIRWINDS Deep Sleep Tincture
I use this 2-3 x a week. It soothes the body and mind, assisting with occasional sleeplessness – without residual grogginess the next day.
Deep Sleep supports:
- Neuroprotection
- A balanced nervous system
- Relaxation & rest
#3. SKIKAI CBD Cream. For achy joints and muscles
This CBD Cream is a thick and rich, non-greasy, colorless and odorless cream. Use on target areas for a focused effect.
500 mg of purified CBD isolate in each 2 ounce jar. This is 250 mg per ounce.
Inner Cannabis
Our human bodies have tiny cannabis like molecules floating around in us. They are called Endocannabinoids .
Your endocannabinoid levels are higher after running, cycling or having sex. This is why we feel relaxed, less anxious and sometimes feel “high”
Yes, these molecules are structurally similar to the cannabis plant. CLICK HERE for article from Harvard Health . Cacao also has endocannabinoids called Anandamide.
Our human bodies have Cannabaniod Receptors! These are known as CB1 and CB2 receptors. These molecules and receptors are your ENDOCANNABINIOD SYSTEM.
The First Endocannabinoid was first discovered in 1992 (How the Endocannabiniod System was discovered) Even now in 2022 as I write this my computer does not recognize the word “Endocannabiniod”
My purpose here is to 1. Give you a quick run down on your body and cannabiniods & 2. Understand why CBD & Chocolate give you amazing benefits + know exactly what to use. CLICK HERE for my list:)
Let’s do this!
Here’s an easy way to understand your ECS:
The molecules are in you all the time. The molecules stimulate the receptors. The receptors work like traffic cops.
They control the levels and activity of other neurotransmitters. They immediately regulate your body by turning up or turning down the activity of whichever system needs to be adjusted. Whether it’s hunger, temperature or alertness.
The ECS regulates and controls critical bodily functions :
- learning & memory
- emotional processing
- sleep
- temperature control
- pain control
- inflammatory and immune responses
- eating
Cannabis (from the plant) works it’s effect by hijacking our ancient cellular machinery.
THis has been proven to have some highly beneficial effects in humans. Michael Pollan, author of The Botany of Desire that cannabis is a plant that humans have co-evolved with for thousands of years. Pollan writes that because the act of forgetting plays a valuable role in the ability of our brains to function without being overloaded with data from our senses that we are continually bombarded with.
Pollan hypothesizes that if we didn’t forget we wouldn’t function. Cannabis helps us do this.
I want you to have super approcahable ways to enhance your ECS to keep you even more healthy, balanced and calm. This is why I highly encourage Chocolate & CBD products.
CLICK HERE for my top chocolate resources
CLICK HERE for my top CBD resources
Cacao and CBD are ANANDAMIDES, chemical compound similar to cannabis that binds to brain receptors like cannabis. Ananda means “Internal Bliss” CLICK HERE for a quick run down on why Chocolate is an endocannabinoid and will boost your overall health
If not coffee…
This is for people opt out of coffee for whatever reason. If you’re on the fence CLICK here for coffee benefits. If you are most sure that coffee is not your thing, read on:
My first recommendations are options that contain caffeine. There’s a truckload of super healthy benefits to caffeine (when it’s from high quality coffee beans, tea leaves & chocolate) . The benefits of caffeine are below my top 3 options for you. Enjoy!
#1. Japanese Matcha Gre
en Tea. Caffeinated Breakaway Matcha
When opting for Green Tea, choose Japanese and Matcha. Japanese green tea has more antioxidants than China sourced. Matcha is green tea that is less damaged and less oxidized. Shade grown and more carefully extracted.
The top brand to go with is Breakaway Matcha . I have a monthly subscription and use “Blend 93” . They make it super easy to find the match for you.
This company is obsessed with quality. You will get more clean caffeine and polyphenols as well as amazing nutrients from their shade grown leaves such as, zinc, vitamin C, E, B1, B2, B3 & B6 (these 4 B’s help with cellular integrity, lowering stress & metabolic processes). ALSO Matcha has L- Theanine, This nutrient helps you feel more centered and relaxed. This is because it can cross your blood brain barrier and increases GABA ( your neurotransmitter that helps you reduce anxiety)
The next best brand on store shelves is PUKKA. Click here for Amazon link
Matcha is great anytime up till about 4 hours before you go to bed. 3 cups a day is ideal
#2. MUD/WTRMud Water is nutrient packed ground goodness that has caffeine ( Cacao content). It also boasts a bunch of super healthy spices and mushroom extracts
Ingredients: Cacao, Masala chai, Turmeric, Himalayan salt,Cinnamon,Chaga,Cordyceps Reishi & Lion’s mane
These boost your immune system, decrease inflammation and boost your energy & focus. Just click on this link to their site for all the benefits
If you can’t have Caffeine:
#3 = PUKKA tea TURMERIC ACTIVE. CLICK here for Amazon Link
Turmeric, Ginger and Galangal
This blend is his in antioxidants and anti inflammatories. Great for brain health and fighting cancer.
This is my favorite Tea brand ( besides Breakaway Matcha). Responsibly sourced and great flavors.
The benefits of caffeine . Click on MORE (below)
Patterning. My best (and most time efficient) tool to reach ANY goal
If you want to be great at ANYthing, you must do it A lot, right?!
This is patterning. The video above is what I do 8x a day right now. I simply drop down to the floor or ground once every hour and do 1 rep of this push up. Please enjoy “boobs out” from my coach Andrea U-Shi Chang:)
I love patterning, it takes up less of my time (rather than a full hour workout, you take 20 seconds – 6x a day)
Our bodies and minds get better results with patterning. The repetition in little bursts stays with us better.
Think of teaching a kid new words and using flashcards, you have the photo on one side and the word on another. You do just a few, so the kid doesn’t get bored or throw a fit. But you do them 2-4 times throughout the day. Then once they’ve got it – you pick harder words to keep them moving forward.
Here’s how YOU can use patterning to reach ANY GOAL.
- Pick One thing (Keep it super practical)
- Do that one thing the same way (Keep it consistent)
- Do it VERY often ( Keep it frequent)
Do your one thing, the best you can, over and over. Increase the challenge every 2-3 weeks. The video above is my pattern work right now to reach my goal of a one arm push up by Jan 15th 2022. Please enjoy my coach, Andrea U-Shi Chang yelling “boobs out” 🙂
If you want to join me on better push ups CLICK HERE for my step by step instructional video
Below are the exact steps for you to reach ANY goal with patterning.
Patterning works for ANY goal.
Let’s say you want to lose weight.
Start with ONE thing within that goal. Fasting is a great start= Try to stop eating 3 hours before bed and waiting longer till your first foods the next day (a good window is 12-14 hours).
Now pick how often (how many nights) that is TOTALLY realistic for you to do. For me that I can only nail a 14 hour fast window 4 nights a week.
Now do that for 2-3 weeks, then up the challenge. Up your fasting window OR keep that pattern and ADD your next nutrition habit, more greens at dinner:)
Here’s a NON fitness pattern example for you:
You want to save $1000 a month. But that’s totally unrealistic right now.
One thing = You can save $100
How often = you can set aside $100 once a week. Set up an automatic weekly transfer for that $100. That gets you moving forward the best you can right now.
Change it in 2-3 weeks 3 weeks change that weekly transfer to $103 or $108
You’re a smart human, you get the jest of this. Just remember, to keep moving forward you must up the challenge every 2 -3 weeks.
My next step is one arm out to the side long with 3 fingers touching – and doing 1/1 ten times a day. I will keep sharing my progressions on Instagram (Burn Brighter Coaching) for you:)
Please leave a comment below! Let me know what your one thing is, and let me know how many times a day or week you are wanting to do this.
July 2021 Newsletter
It’s July! I’ve noticed that these extremely hot days bring 2 specific struggles for people.
#1 is knowing what to eat. With social gatherings and high temps, we don’t want to cook and end up indulging in not so healthy foods (chips, desserts, drinks)
That’s why I’m sharing 2 recipes + my favorite healthy store bought treat. There is no cooking (blender only) AND this one treat goes great with S’mores! CLICK HERE for those goods.
Click Here for my best salad dressing that the most picky and non healthy eaters love.
#2 (struggle) not happy with our bodies. We pull out the swim suits, stand in front of the bathroom mirror and see what we don’t like about ourselves. It’s time to turn criticism into adoration.
CLICK HERE for 2 step practice I am challenging myself to use daily. This will help me see the body I love in the mirror.
NITRIC OXIDE! It’s a molecule you want more of always. It’s in you and it’s easy to produce more. Learn why 
you really want more and exactly what to do!
Pre Workout Boost.
Okay, so I’m super skeptical of workout supplements and have tested many pre workout aids. One made me pass out and 2 made me overheat and feel like I was having a heart attack. I tell you that so you know that I have tried this and truly trust it myself.
This is literally the only one I will take. I have shared my experience with many students and they are getting great results. Many keep taking it even when they are not working out because it boosts their immune health AND their romantic partners are super happy with the results (boosts libido. Here’s a video on all you need to know. The product info and Amazon order links are below
I am on a monthly subscription with Amazon for this CLICK HERE for Product Link. If you are on ANY medication check with your doctor.
