Burn Brighter Coaching | Strength & Nutrition for Women
Fitness and Nutrition Coaching for women over 35
Great for a quick reset in your work day, or for when you’re stuck in a hotel/ guest room.
These moves work your whole body + you’ll get a sweat on fast!
Follow steps 1-6 For 5-20 mins.
Want more Do Anywhere Workouts?
CLICK HERE for weekly Videos WITH Recipes!
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
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!!
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 🙂
Okay – so Really this is 3 moves on how to do a better push up- But if you do a push up THIS way, you are literally working EVERY freaking muscle in your body, especially your core!
Watch my video and try this out
1. Back pressure crunch heel slide outs 3/3 alt and slow
2. One Arm One Leg Plank – Modify to both legs down at first. 15 sec hold each
3. One Arm Push up from the ground up. – other arm out wide- 3 finger assist
If you cannot do this- Modify for 2 hands – bottom up
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!
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
OR
YOu get it:) ENJOY!
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 )
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!
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
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
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:)
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:)
So – I had to find something to do between High Strength sets. But I can’t be super active.. I gotta save up my strength, energy & focus for that next strong 1 rep set!
So – rather than look at my phone (BAD!) or Strut my ego in the mirror- I dance!
Try it out- super great for your health on tons of levels – CLICK HERE to learn Science behind all this
Do a high strength set 1-5 reps of something that works a whole lotta muscles at once ( Push Ups, Pull ups, swings, Front squats, overhead press..)
then shake yo’ bootay for a good 2-3 mins.. don’t worry bout how you look- just get the feel of the beat in your headphones / around you.. and move with that. It’s such great stuff!
Enjoy 🙂
