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Posted on October 15, 2021 | Uncategorized

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 Green 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/WTR

Mud 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)

Posted on July 17, 2021 | Uncategorized

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.

Posted on June 28, 2021 | Uncategorized

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!

Posted on May 26, 2021 | Uncategorized

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.

Posted on September 26, 2020 | Uncategorized

Oct2020news

Last BLM Free Workout! Thursday Oct 1, 7:10AM.Click for details on details + how to join. Also check out why this is my last Free BLM workout. Don’t miss out!

My Favorite Fall Soup Recipe.

Check out my video with recipe

Resources I have for you right now!

Posted on September 26, 2020 | Uncategorized

African Almond Butter Soup

This is my Favorite fall soup recipe. Super comforting, filling + super healthy. Best part is you can easily modify to fit your needs. Recipe is below

CLICK HERE to for details on my upcoming Protein Video Lesson

Recipe:

1.5 lb ground beef, organic grass-fed (optional)
8 cup low-sodium vegetable broth
4 cup water
2 medium red onion, chopped
4 tablespoon peeled and minced fresh ginger
8 cloves garlic, minced
2 teaspoon salt
2 bunch collard greens (or chard or kale), ribs removed and leaves chopped into 1-inch strips
1 1/2 cup unsalted almond butter (chunky or smooth)
1 cup tomato paste
Hot sauce, like sriracha (AKA rooster sauce)

Instructions: Fully cook the ground beef in a skillet pan – bout 8 mins over med, high heat. Set aside. Combine the broth and water in a medium Dutch oven or stock pot. Bring the mixture to a boil, then add the onion, ginger, garlic and salt. Cook on medium-low heat for 20 minutes. In a medium-sized, heat-safe mixing bowl, combine the peanut butter and tomato paste, then transfer 1 to 2 cups of the hot stock to the bowl. Whisk the mixture together until smooth, then pour the peanut mixture back into the soup and mix well. Stir in the collard greens and cooked ground beef
Season the soup with hot sauce to taste.
Simmer for about 15 more minutes on medium-low heat, stirring often.

** You can keep the ground beef separate and add right before reheating to best accommodate different people & needs. CHECK OUT my Protein Video Lesson, so you can know exactly how much your body needs and why.

Posted on April 15, 2020 | Uncategorized

2 tools to Goal set during Covid 19

This podcast episode from the Broken Brain podcast is hugely helpful right now. Not only to better stay on track daily, but also to reduce anxiety.

“When you don’t time block, we become reactionary. Reactionary = Anxiety” Host Dhru Purohit keeps it simple with a quick review on how to keep ourselves moving forward, yet stay totally realistic in these odd times.

Even though I am pretty decent at scheduling my days- it can be real easy to get off track in these quarantine days. Our lives are less structured and a lot is out of our control. Dhru’s tips – got me to get back on track quickly, without stressing myself out. Give it a listen to practice the 2 Goal setting tips of

1. Time Blocking

If I opened up your calendar right now and see how you’ve allotted your time. Do you have little blocks of time for the things that are most important to you?

2. The One Thing Approach

What is the one thing you need to be focused on today. Is it that work project, time with family, getting in a workout today, making sure you have healthy foods set up at home?

This stuff is simple and it works! Take a walk with your earbuds and check out this episode:)

Posted on January 13, 2020 | Uncategorized

Distance coaching

This option is perfect for those who travel, live out of town or just can’t make in person appointments

Just like in person coaching, I hand you a super detailed, yet totally doable plan that works in your everyday life.

CLICK HERE to schedule a call time

You can also TEXT 206-310-9079 with your name, number and best time to connect.

After that, we stick to a schedule of

Twice a month phone calls- 30 mins every 2 weeks.

On these calls, I customize a solid plan for each day.

Meal prep, ordering out, navigating social events, grocery lists- Exact food plans that work each day (travel or at home) CLICK HERE for types of foods you can enjoy AND why they work.
Workout plan – what to do on which days to reach your goals faster.

You leave each call with a super detailed and crystal clear plan on what to do each day, 2 weeks at a time. Navigate any day with strength and ease, get the results you want!

Posted on January 6, 2020 | Uncategorized

In Person Coaching

This option is perfect for those living in/ near Seattle.

I hand you a super detailed, yet totally doable plan that works in your everyday life.

Twice monthly 30 min nutrition sessions with exact food plans (travel or at home) CLICK HERE for types of foods you can enjoy AND why they work for people wanting to stay lean, get stronger, live longer and feel better daily.

You can add on (no added cost)

Body Stats with circumference measurements + InBody BioImpedence to measure Body fat, Metabolic rate and segmental analysis of where you are gaining or losing muscle.

Many also choose to add on (additional cost)

Personal Training Sessions CLICK HERE for info
Small Group Classes (5 people max) CLICK HERE for info

Or both!

Let’s do this! Email me @ bcurran@macseattle.com or TEXT 206-310-9079 with your name, number and best time to connect.We’ll start with a 20 min phone or in person consult.

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The benefits of caffeine . Click on MORE (below)

Squats & Chocolate

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