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Posted on October 28, 2019 | Uncategorized

November 2019

Don’t fall for those deep couch sits and snooze buttons! Use these Four tools to get your ass in gear:)

3 simple moves to reap way more core results!

MY LIVE (in person workshop) November 16th, 11 AM

AT Kettlebility! 905 NE 65th Street Seattle

info@kettlebility.com

Marie Forleo Podcast! EVERYTHING is Figureoutable! One of Forbes top 100 + one of MY coaches. She’ll get you to meet ANY goal!

SIETE!

Finally! Chips I can approve of:) PLus GF, Dairy free, Grain/ Gluten Free wraps and sauces!!

Posted on October 26, 2019 | Uncategorized

SIETE! Chips and Tortillas that actually make you more lean and healthy

Siete! I’m in love with this Brand

Their products, the family and the story/ mission they are living!

CLICK HERE to get their goods – ALSO at Whole Foods/ PCC/ AMAZON! Enjoy with my CHILI recipe:) CLICK HERE

Everything (recipe and products) are grain free, dairy free, gluten free. Just tons of awesomeness for you and your loved ones 🙂

Posted on October 23, 2019 | Uncategorized

Everything is Figureoutable

It’s totally true. This simple mantra from Marie Forleo got me through 2 VERY dark years of depression, 3 moves & a divorce

LISTEN to her super simple, game changing approach on BULLETPROOF RADIO.

Go ahead and read on to learn exactly how this lady kinda saved my life…

Four years ago I was in the aftermath of sending my nephew back to his mom after 2 years being an aunt-mom/ nephew-son

I was bitter and lost in a bad marriage. I felt pretty alone, life sucked.

I really needed something to help me keep my head up- Her B-School program came into my life and gave me the inspiration I needed.

She got me realize that I have gifts to share. I know how to feel better everyday, no matter what. I know how to take crazy shitty days, know what to eat and how to move, so I can feel better.. this gets me to keep doing the things to get through each day

I know how to find strength & ease daily.

To feel stronger and take on ANY day with way more ease… That means EVERYTHING

That’s why I love coaching! I show other stressed out busy people how feeding themselves better and moving your body makes them DO better on EVERY level.

She got me to keep believing in this. “Everything is Figureoutable” got me to leave a life that was totally dragging me down. I finally learned to truly love, open my heart, rise up stronger than ever before… I’m keeping to my purpose, while having tons of fun.

Thanks to Marie, I can keep my head up, eyes forward and heart full

ENJOY!

Posted on September 26, 2019 | Uncategorized

Quickie Workout that totally gets it all done!

This is your Quick Workout that TOTALLY gets it done – In 10 mins you’ll be sweating, smiling and back to life feeling waaay better:)

This is simply 2 moves back to back

1. A Hinge Variation– Bodyweight reaches OR Ball Slams OR Kettlebell swings

2. A Plank Variation – Plank shoulder taps OR Push Down to child’s pose OR Push UP

Do this: Choose 1 Hinge and 1 Plank Variation

Do 5-10 of the hinge and 1 of the plank BACK TO BACK.

** Go for time . Got 7 mins – great! set a timer and try this

8 Ball slams to 1 plank hold with slow shoulder tap

6 Kettlebell swings to 1 Push up

YOu get it:) ENJOY!

Posted on September 11, 2019 | Uncategorized

Creation Space!

Having and holding the right space is EVERYTHING.

These are my creation spaces. I roll, crawl, swing, deadlift, meditate, research, write, dance… CREATE here.

The content coming out of these spaces is my best ever. This is where I think of you… I think of what moves you need, what you’ll enjoy, what info will best serve you. This is where I keep you kick ass:)

My Indoor Creation Station (some say ‘office”)

My outdoor Movement and Mind fullness Space (some say backyard/deck)

Covered Patio (canopy/skylight/firepit/lots of wood + big lush grassy yard) All the things to keep us moving, enjoying, creating.. no matter what weather!

Kettlebell/ Building area –

Elevated Pavers – Where Chris cuts wood and I do sweet ass Kettlebell work:)

Mats and bells are usually here.

This is the Amazing Human, my boyfriend Chris, who built all this for us. I’m super lucky to have this man that helps me be my better self every day.

His creation home creation space where he runs his biz – Bicknell Builds

(If you’re wanting a contractor- hit him up! chris@bickbuilds.com )

Posted on September 7, 2019 | Uncategorized

Stronger Together. Our Kick Ass Team!

Your body is tricky (mine too!)

To simply STAY healthy and strong – we must constantly keep challenged, mentally and physically. Our muscles and brains are super smart – they catch on quickly and stop advancing– in fact they start regressing!

Our bodies become weak and our minds become slow and sad. To stay healthy, happy, strong + meet physical goals , we must constantly put in new challenges (skills with varied intensity) as well as a super strategic plan that works in real life.

As your coach this is my job. I work with super valuable people & highly intelligent systems.. YOU and your body!

I’m very lucky to witness your transformations on every level. To keep giving you the best sessions, I’ve got to stay on the leading edge in fitness and nutrition.

That’s why I invested in a Kickass Team of Pro’s for US.

They keep me humble, hungry and ensure I bring YOU the BEST info + skills. This is YOUR team as well!

Let me introduce you to 6 Elite Pro’s that ensure I keep you feeling kick ass while looking damn fine:)

Strength Skills and Coaches

I’m fiercely determined to remain an intelligent, humble and strong coach. This way I can keep feeling inspired & strong while you see what you love in the mirror and reach your personal goals.

To do that – I’ve invested in Strongfirst. This School of Strength has HIGH standards that must be maintained- in skill, knowledge and ethics. I am lucky to be a member and determined to keep standing stand shoulder to shoulder with the best.

Why this is huge for you

I get new skills, science and info every week that I fuse into our sessions together. Good luck on ever getting bored or plateauing!
Your program creation time – Every student I work with gets 30 mins program creation per hour workout session. This keeps me reviewing where you’re at, what’s next and new skills I have that serve you best!

Here’s OUR Strength Building Team:

CLICK on each for more info

Master SFG Kettlebell & GFM Coach Andrea U- SHi Chang .

You don’t come to Chang for an esteem boost. You will be humbled… but you will become way more amazing than you ever could have imagined.

I’ve been with her for 10 years and will never stray. She keeps my body from giving into it’s own cheats and inefficiencies with simple yet game changing kettlebell and primal move skills. I’ve been with her for 10 years and will never stray. There’s a reason she was featured in Oprah magazine for changing lives. I see the Changster twice a week.

Coach Karen Smith – Master Strongfirst Bodyweight Coach – This lady travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement to be Master Instructors specializing in Kettlebell and Bodyweight Strength for STRONGFIRST

I send in Vids to her weekly and we have a coaching call every 2 weeks. She’s in Texas – she programs my weekly training.

** Right now I have my SFB cert Sept 13&14th! SFG2 is late December 2019

Dr. Anthony Aamodt (younger dude, on my Rt.. Jeff Sokol (on my left) taught me to have beautiful snatches:)

Doc Anthony and I meet Thursdays 9:30-10 Am – every other week

This guy is top of his game. Moved from LA to work with the Seahawks top PT. He’s kind of a genius.

M.D. Chiroprator, Sports Medicine doctor as well as fellow SFG coach

Anthony takes a look at what Andrea, Karen and I are working on. He watches me perform the moves, checks my form and gives me new work to help me clean up patterns and fix inconsistencies. You do what you see- I must demo and teach the best patterns to you.

2. Nutrition Skills and Coaches

I really, really want people to stop feeling overwhelmed and bummed out about nutrition. Mostly I want people to easily feed themselves better every day.

To serve this mission, I am doing more one on one nutrition coaching and I’m in the process of creating fun and easy to follow video workshops. This way, anyone anywhere can get clear info on what to eat, why and how to make it work in daily life.

I must stay up to date on the most current info and research. To keep myself in the know and safely guiding others – I’ve invested in 2 fantastic programs that keep me licensed and up to date as a licensed Nutrition Specialist. AASDN and IAHC. I check in with licensed Registered Dietician , Greg Salguiero often to keep me clear and on track.

CLICK on his name or photo for more info on Greg.

If Greg can’t help me – I call up Dr. Jose Antonio, Ph.D. FISSN FNSCA CSCS ( CEO and co-founder of the International Society of Sports Nutrition) – he’s kinda a big deal, and I’m lucky he makes time for me/ us!

ALSO – I follow these experts and check into their contributions weekly

Dr. Rhonda Patrick, Dr. Terry Wahls, Dr. Mark Hyman (Broken Brain Podcast), Dr. Mercola, Dave Asprey (bulletproof.com) & Dr. Perlmutter

All are amazing pioneers in their fields, and each have overcome debilitating illnesses by changing their daily lifestyle and food habits. Click on each to know more.

** I take their stuff, research deeper, check with Greg.. then I listen to you and hand you the stuff you need to meet your goals!

Stay tuned for video workshops – coming Feb 2020!

2. Mental & Emotional Health Coaches

I really, really want to keep having fun in life and keep the best people around me (includes you!)

For this I’ve locked in monthly sessions with my therapist and an emotional health coach. These 2 women help BE a better human. They give me the skills I practice daily in all my connections.

This is how I sustain good energy and focus in our sessions together.

Alison Withey – Therapist and Daring Way Coach.

I see her once every 3 weeks. She’s My stay a better human Coach.

She keeps me from old behaviors and patterns that I picked up in old life experiences and were gretly holding me back. Biggest thing I get from her is how to stay a better listener and FEELING human.. that is everything.

She is a LMHC, but is also a leader and student of the teachings of Brene Brown (Social scientist who specializes in Shame and human behavior) With Alison’s guidance and Brene Brown’s teachings. She helps me unravel the modern worlds demands and come back to my true self.

CLICK HERE for her site and the monthly DARING WAY meet up group!

Karina Brossman – Emotional Freedom Coach

I first hired Karina as a vocal coach. To help me “find my voice”

With her help over 6 months I realized that words have so much power and much freedom I could get with coming face to face with my fears and letting those go with the power of song, movement- expression!

I keep up with her now as an emotional freedom coach – She keeps me waking up to the true me, one with more joy, freedom and owning my truths – no matter the cost. I will always keep her coaching in my life in some capacity. Here is her upcoming winter workshop (Jan 2020) I am looking forward to:) CLICK HERE

To keep life fun and filled with love. I’ve locked in one friend date a week + 2 eves and Sundays with my favorite person and partner, Chris, who I get to end each day with as well:)

CLICK HERE for Rates

CLICK HERE for class times

Posted on August 30, 2019 | Uncategorized

September’19 Newsletter

TO Stay a good human, get stronger and have more fun. Do this: change things up!

our bodies and minds literally stop doing better when we stop challenging ourselves. That means we need to periodically try new things out and change our habits. Turns out I’m pretty good at keeping in variety and digging for new things. That’s what I love bringing to you!

Here’s September Goods for you:)

Check out these 3 easy tools I’ve been testing out the past couple months.

Just CLICK, Read and DO then feel kickass & use your powers for good:)

Dr. Jud Brewer is made of magic. This leading neuroscientist/ psychiatrist/ professor is helping us all enjoy life way more with his super simple and fun app – UNWIND.

It’s helped me dramatically lower stress, reach my goals faster + gain energy daily

Thanks Dr. Jud! CLICK for TED talk + info

DO Pull – Ups!

If you wanna get stronger and leaner, ya gotta. Pull-Ups get it all done in way less time.

Check out my simple trick and step by step guide W/ VIDEO

even if you can’t to One right now, I gotcha covered

CLICK HERE

MCT OIL

I don’t go 1 day without 2 of these babies on me. I have way more brain power, energy and kill hunger cravings.. + they boost my metabolic rate and decrease my risk of scary diseases. CLICK to check out why and how to easily get this! Thanks TIN STAR Foods:)

Posted on August 26, 2019 | Uncategorized

Better Pull-ups!

Have a hard time doing pull-ups?

That’s cause you’re a human being:) Seriously.. we humans have a lot to PULL- UP!

The average Femur bone weighs about 30 lbs.. and you have 2 of these (hopefully) . Plus a whole bunch of other bones, organs and systems you’re holding up. Then we just EXPECT ourselves to be able to pull all that up with your arms?

That’s ‘effing hard! Especially if you’re pulling with YOUR ARMS. That’s where we go wrong…

Pull ups are a FULL body exercise (that means all the muscles from 360 degrees from the bottom of your feet to your brain). Get those guys to help your arms out and you’re golden!

Here’s a trick I’ve been practicing (thanks to Coach Karen Smith) to get these other big muscles to wake up and help my arms out.

Before I was just wrecking my elbows and jacking up my shoulders!

THE Weighted Flexed Chin Up hold

First- DO know that a pull up is a moving plank (hello full body!

Turn this guy vertical – and wha-lah!

Second – add weight onto this form – to build strength!

If you cannot keep your chin above the bar- at least 1 inch. Stay with body weight and work up to 45 sec hold in this simple full flexed plank form.

Third Step – once you nail that! Throw yourself a party and step it up with :

1 Full non weighted PULL UP – plams face out then immediately strap on a 12-20 kg kettlebell and do this:

Hold above the bar with a kettlebell strapped to you – hanging by your hips – directly below your core. See Vid below. Hold for max time.

Check out full protocol below VID

Please notice I am fully flexed from my toes, calves, quads, booty, trunk, back , neck, throat, eyes & breath! That’s what ya gotta do here.

1. Get a raised surface that places your chin a good inch above the bar – you are starting and holding at the top!

anything IS everything – if you can’t hold for 3 secs- get really good at 2 sec with great form and practice AS often as possible! daily is great:)

Once you get to at least 45 secs –

2. Do max great OVERHAND grip pullups OR 1 pullup hang to :45 secs then

3. Belt on a kettlebell – (start at 10kg) this one is 20 kg. Get in a full body flexed plank position (see image below and mentally turn him vertical). Hold at the top and breathe!

Do 1 weighted pull up – For MAX time

4. Then take about 2-4 mins of rest ( I like to dance or write client programs in this time)

REPEAT till 4 sets.

Again – that’s 1 full overhand pullup, then reverse grip flexed hold for max time with a hvy bell, then dance party or write awesome notes (no PHONE.. except music- this is YOUR time)

Do this routine once a week (if using a bell.. if working on bodyweight – practice 3-4 times a week flexed BW hang) .

Here’s my unweighted overhand pullup (step 1 in the series) – in case you need that:)

Posted on August 22, 2019 | Uncategorized

STOP LOOPING. 1 trick to finally dump that bad habit

You know how you have that ONE thing you really want to get done, but you just can’t seem to just do the work you know you need to do?

Congrats, you’re human! We all do what we want rather than what we should. Especially when that thing on our goal/to do list is out of our comfort zone!

I have the same struggle with a professional goal of mine right now, and I’m thrilled to say I’m finally breaking my super sticky bad habits that were totally holding me back from what I reeeaaallly want.

It’s all thanks to a super fast and easy tool UNWIND APP, from Psychiatrist & Neuroscientist Jud Brewer.

He teaches people super simple ways to break their bad habits- Here’s his TED TALK. This is totally worth your time, trust me

Check out his skill I’ve been practicing at least 3 times a day and IS totally working:)

I have been struggling with avoiding a large work project and have gotten really good at distracting myself (sound familiar?)

Anyhow – I thought why not and clicked on this APP – UNWIND . There is a free trial, you should definitely check into – UNWIND APP click HERE

Here’s MY fav trick I learned in the first lesson- THE feedback loop. This is something we all do (if you’re a human being)

Check out my example below (this is off my office whiteboard)

Think of any bad habit you have. (getting to bed too late, oversnacking, running late, smoking, drinking … you get it). These are all forms of numbing ourselves from something we don’t wanna experience. These numbing can lead to worse habit IF we keep doing them.

Check out Dr.Jud on Insta.

Here he shares his image of the Habit loop. How we keep looping and how to break it by simply- laying your out, LOOKING AT IT and seeing how to practice a better way.

I’m working on this daily (see MINE below)

All ya gotta do is look at what you’re doing and CHANGE it.

This takes PRACTICE, but mapping this out. Literally FACING what I’ve been doing and finding a super simple way to change my habit has been HUGE! I am feeling way less stressed and overwhelmed and am gaining some serious traction towards my goal!

STEP 1: – write out this template ( image to left)

then plug in YOUR STUFF, here’s mine!(time to own up)

This is my BAD habit loop (image to the left)

I have totally formed a “Feedback LOOP”

When faced with my challenge – I turn to a distraction (social media, or online research) Umm. I spent an hour learning about Lion’s Mane mushrooms the other day, rather than put together a super impactful tutorial for my students

This has become a big deal AS I have great services I know will greatly help other people, but I just haven’t been getting the work done to bring them to people online!

so this is my new habit loop, I’ve been practicing daily

And it’s working!

When I feel overwhelmed. I

1. STOP

2. Step away from my computer and phone

3. breathe

4. Name it to tame it – SAY what I am feeling

5. Get fresh air (step away from my workspace) for a minute and let myself FEEL that feeling for 2 mins.

Then I say how I wanna feel (my twist) – ex: “calm, decisive, grateful”

This has helped me move on – I’m creating some super cool online video workshops to teach people how to feed themselves better daily. Watch out for that!

I can’t wait for this all to happen. I just gotta keep practicing my new GOOD habit feedback loop!

No GO, Draw out your own Feedback Loop and get UNstuck 🙂