Burn Brighter Coaching | Strength & Nutrition for Women
Fitness and Nutrition Coaching for women over 35
8 Total Movement Videos. + 11 total Podcasts
Week 1 : Totally Twisted
Week 2 : Squatty Rotations
Week 3: Lengthen You
Week 4: Leg Baby
Week 5: Neck Work
Week 6: Create Space
Week 8 LAST VIDEO Rubz football + Foam Roller. Preparing for strength training!
11 Total PODCASTS:
One of the most powerful things we can each do now is to know how to have more bandwidth to deal with your days and/or loved ones. For these resources Listen to Nervous System Strategist for High Achieving Women, Michelle Grosser on It’s About Time Podcast Below:
+ CLICK HERE for my cliff notes on this/ main take aways on this episode. https://burnbrightercoaching.com/get-more-done-daily-with-3-steps/
Below is: Dr. Wendy Suzuki TED TALK. What happens to our brains when we move rhythmically. The Brain Changing Benefits of Exercise.
Polyvagal Theory. How to work with your VAGUS NERVE to calm your body and get your mind to work for you, not against you.
Recipe from Heidi Swanson. 101 Cookbooks pp. 60-61
** fun fact! Wild Rice is not a rice, it’s a grass (freshwater shallow bodies of water) and considered a vegetable! It’s also higher in protein, fiber and antioxidants than other rices. CLICK HERE for more nutrition info
I highly advise serving this with at least 20 more grams of protein at a meal. Easy addition = 3 eggs cooked over sauteed spinach as a side to this dish. Or a small salad with your choice of protein.
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
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
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!
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 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:
#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.
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 :
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
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
Mud Water is nutrient packed ground goodness that has caffeine ( Cacao content). It also boasts a bunch of super healthy spices and mushroom extracts
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
#2. MUD/WTR