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Posted on May 28, 2019 | Uncategorized

Peter Crone. The Mind Architect

How does this feel to you: “Who would I be in the absence of all my concerns?”

Did your shoulders just relax and maybe did you take a deep breath? This is one simple perspective tool that “Mind Architect” Peter Crone uses with Pro Level Athletes and Biz Tycoons to keep them on top of their game.

Ok, so this hot Brit kinda blew my mind last week and has made everyday way easier…

I stumbled across Peter’s insights just last week (May 24th) as I was scrolling through one of my favorite podcasts

The Broken Brain by Dr. Mark Hyman, hosted by Dru Purohit.

I was hooked and have listened to this episode 3x now. This stuff is saving me so much time and energy!

Listen to this Podcast AND CHECK out PETER on the HEAL Documentary on Netflix. It’s all about taking a hard look at how we shape our realities with our daily perceptions, beliefs & thoughts – and how these things can totally wreck our bodies OR give us unlimited potential.

https://www.petercrone.com/

“The Mind Architect Peter Crone is a writer, speaker and thought leader in human potential who works with entertainers, professional athletes, and global organizations. Peter redesigns the subconscious mind that drives behavior to inspire a new way of living, from limitation and stress to freedom and joy.”

CLICK HERE for his podcast on THE BROKEN BRAIN from Dr. Mark Hyman

check out the NETFLIX Documentary, HEAL

CLICK for Trailer

It’s great being in this world together and I can’t wait to see just how much better we can do as better humans, together

Coach Bre:)

Posted on April 16, 2019 | Uncategorized

One Arm Push Up! April 15th 2019

Here’s my One Arm Push Up as of April 15th 2019!

I’m super happy with my performance, BUT I’ve still got a ways to go. I’ve got to control my trunk rotation- AKA, don’t twist:)

See the super cool thing about this certification ( Strongfirst Bodyweight Certification) is that it’s premium quality students and coaches.. AKA cream of the crop that are used to practicing with diligence, checking their egos, learning and staying patient..

So here I am..to stand with the best I’m staying the course. Humble, hungry and tenacious as fuck 🙂

I’ll keep you posted – Look for my next vid in my MAY 1 newsletter

BUT WAIT! Don’t miss out on my workshop NEXT Monday April 22nd. Earth Day!

COOKING WITH FIRE

Come mow down on awesome foods and learn how to make the best choices while still totally enjoying your foods at any BBQ, Grill, or reg cooking party CLICK FOR DETAILS

Posted on March 22, 2019 | Uncategorized

Good Egg

Lets keep this easy, eggs are great from you!

They are chock full of vitamins and minerals that keep you lean, strong beautiful and energized!

Their bragging rights lie mostly in the yolk, so stop favoring those egg whites! The entire (shelled) egg delivers you

Biotin– One B vitamin that keeps your body fully digestion fats and protein.
Also protects your nerves, hair, nails and skin
Lutein and zeaxanthin– These are carotenes, Vitamin A pre-cursors. These 2 superhero nutrients fight colon cancer boosts your eye health.
Antioxidants – fight cancer and keeps your bad cholesterol ( LDL) low.
Lecithin– Vital to healthy brains, as well as aids digestion
Betaine – Homocysteine reducing vitamin. Keeps your arteries clean and healthy.

So if eggs keep us smart, lean, beautiful, disease free and energized …. Why did they ever have a bad rap?

Nina Plank, author of Real Food, WHAT TO EAT AND WHY. Sums it up nicely on with some great info from an expert on cholesterol metabolism:

Dr. Kilmer McCully states,: “…real eggs weren’t to blame. The studies used dehydrated eggs- which are liquidized, pasteurized and spray dried – found mostly in processed foods. The cholesterol in powdered eggs and powdered milk is oxidized and causes atherosclerosis (heart attacks).

McCully says scientists have known since 1950’s that eating oxidized cholesterol causes arthrosclerosis, but natural cholesterol does not. “ Pp. 212 Real Food

WHAT EGGS ARE BEST?
Listen here. You should be a picky with your eggs. They are worth the higher price tag. There is a lot of funny business happening in the chicken farming industry. You want to eggs from hens that they themselves ate great foods and ran around in the sun!

In fact pastured (grass roaming) hens yield rich yellow yolks. This is a sign of high beta carotene, A and E vitamins, lutein and folic acid.

Grass roaming hens also pass on rich omega 3 fats in their eggs. Omega 3’s are fats that keep diabetes, depression, obesity and heart disease at bay.
If you can’t find eggs from pastured chickens, barn raised birds (NOT IN CAGES) fed a diet rich in omega-3s are second best.

Don’t eat anything but the real thing. There is no healthy egg substitute. Buy fresh whole eggs from happy hens that eat bugs and grubs and live outside on green grass. And read those labels! You should be skeptical of eggs in processed foods.

Baked Avocado Eggs!

2 medium size, firm ripe avocados
2 tbsp grassfed butter or ghee
4 large eggs
1 tsp gomasio CLICK to learn about this – EVERYone should have this ( way better than salt)
OR pink himalayan salt
1/2 tsp ground pepper
1/4 cup chopped fresh parsley

Directions

PREHEAT oven to 375°F. LINE a baking sheet with aluminum foil l. FORM 4 circular rings out of aluminum foil to use in keeping the avocados upright for prepping and baking.
SLICE the avocados and remove the pits. PLACE avocados inside the foil rings on the baking sheet and BRUSH with melted ghee/ butter. SCOOP out a hole where the pit was. Hole should be large enough to hold one broken egg.
BREAK an egg into the center of each of the avocados, being careful to keep the yolks intact. SPRINKLE with salt and pepper.
BAKE until egg whites are completely set and yolks begin to thicken but are not hard, about 15 minutes.
TOP with parsley and ground pepper and serve.

Posted on March 7, 2019 | Uncategorized

Strength Yoga Spring 2019

Hey there you Gireviks ( Kettlebellers) and Cardio Fans –

Add in this Yoga sequence to add core strength and longevity to your strength moves:)

You know you need yoga.. now you have no excuses, just follow the video and the homework board – 3times a week minimum on this baby will make you even more awesome (if that’s possible)

Posted on January 30, 2019 | Uncategorized

One hour with me, for free!

LEVEL UP

3 KEYS to torch body fat AND steer clear of big scary diseases!

On this 1 hour LIVE webinar you will learn exactly what to do, so you can:

Burn more body fat in less workout time
Hack into your superpowers! Rev up your body and brain with 3 specific foods and 2 simple workout moves.
Stop fearing fat! Get super clear on saturated fats and this whole “Keto” thing
Learn how you can totally turn off cancer and dramatically drop your risk of other scary diseases (Alzheimers, Multiple Sclerosis, Diabetes, Parkinsons, Heart Issues, Depression… )
Know the MOST Simple way to keep feeding yourself the best stuff every day.

CLICK HERE TO REGISTER! Feb 13-16th

( 3 time options to best accommodate YOU!)

Posted on January 29, 2019 | Uncategorized

Butter/ Ghee = your new superfood!

Yup, it’s totally true. Now before you start getting extra butter on your popcorn at the movies, let’s get real clear on this

High Quality Grass Fed/ Pastured Butter ( And Ghee) does help you burn fat.

Butter & Ghee (must be Grassfed/ Organic is good for you! Here’s why:

Chock full of nutrients

Vitamins A, K, D, E
AND.. it helps you absorb more nutrients from the foods you eat with it. Meaning your body absorbs more omega 3 from that fish you cooked with grassfed butter and you get way more Vit D and A from the kale and carrots you baked with it.

Anti-inflammatory properties

Butyric Acid – an anti inflammatory responder that is actually already in our bodies. Eating butter helps us decrease inflammation, heals our guts, improves digestion, greatly reduces IBS and Chron’s disease.

Anti- cancer

CLA – one of the HIGHEST sources of Conjugated Linoleic Acid. This suppresses Tumor growth, decreases risk of breast cancer and prostate cancer among others.

Helps you lean out, lose weight and burn fat

Stabilizes blood sugar – Fats in butter slow down absorption of sugar in your bloodstream
Curbs snack and sugar cravings – You get full faster with butter, = because it’s chock full of nutrients your sugar cravings and urge to eat a second helping or snack drops dramatically
Does NOT deposit in Adipose tissue – AKA your top layer of fat. That belly pooch does not come from butter. Blame that on the pasta, breads, corn, rice and alcohol!
Short chain fats – Burn Fat –

Does NOT cause heart disease –

Proven in a study published by Journal of Clinical Nutrition March 2010 (issue 3 pp.353)

Short and medium chain fatty acids – up to 8 carbon atoms- DO NOT contribute to heart disease, strokes or atherosclerosis.

In fact – it improves your GOOD cholesterol – LDL which lowers your risk of

depression, dementia, alzheimers
Improves brain function daily
decreases dementia, alzheimers and depression

If you’re really feeling sketched out by me recommending butter to you – I get that- CLICK here for an article with a truckload of research from Dr. Mercola for you.

So what should you do now?

Opt for Ghee over Butter and get the best quality =

4th and Heart is a great brand or Bulletproof’s brand of Ghee is great as well). Ghee does not contain Casein Type A (inflammatory protein found in cow’s milk) Even if you are not lactose intolerant, Ghee is better because it is less inflammatory.

Grassfed / Organic Ghee ( & Butter) have huge nutritional benefits. This is because Grass Fed Butter OR Ghee are rich in Conjugated Linoleic Acid & Butyrate. Quick review = CLA is a fatty acid that lowers our risk of Cancer & Osteoporosis. Butyrate is a super healthy fatty acid that actually helps us ward off mental deficiencies and mental illness + it’s a top anti-inflammatory agent.

It also wards off asthma, increases insulin sensitivity (better blood sugar control) AND increases weight loss .

2. Use grassfed ghee in your coffee and when you cook over high heat (400 degrees/ High on stove top) Do not cook with avocado or olive oil on high heat. These get EASILY damaged with heat, and create free radicals in your body. Hello liklihood of cancer or other scary diseases.

BUY – these sources.. ONLY “Grass Fed” or “Pastured”

Posted on January 28, 2019 | Uncategorized

Why ditching running got me stronger and leaner.

Cardio Fanatic’s Listen Up!

Cardio Fanatic= Someone that does at least 15 minutes of consistent moderate heart rate work:

Spinning, cycling, zumba-ing, running, rowing, ellipticalling, stairstepping…

If you’re in a hurry – scroll down for 5 reasons to stop your Cardio Insanity. If you have 1 and a half minutes,

Read below to learn WHY I stopped running and HOW not running got me to drop body fat, inches and dramatically increased my strength.

___________________________________________________

Yup, you read the post title right

In the past month I’ve stopped running ( not an easy thing.. I’ve been a distance runner since I was 7 years old)

BUuut I had to! I have some serious coaching certifications coming up that demand me to get my body a lot stronger and need more energy and a lean physiques to keep up with my clients.

(Yup, running was totally holding me back from getting more muscle, it was greatly zapping my daily energy AND it was actually keeping inches on me)

Okay, okay – let me be totally honest. I’ve stopped running over 4 mins at a time.

But I have dropped from running 2.5 hours per week / (20 miles) to 40 mins total each week

I’ve been doing lots of heavy weights and short cardio intervals (1-4 mins)

You might think I’ve bulked up and gained some inches..

NOPE! quite the opposite (In fact I have to take 3 dresses to the seamstress to take in)

I’ve dropped 2% body fat, dropped 6 inches, and greatly ramed up my BMR, metabolic rate ( Increased it 65 points)

This ALL happened in 2 weeks of dropping my long runs, seriously.

It’s all to get me to be able to nail a ONE arm push up by APRIL.. here’s my leaner stronger bod working on it.

Sooo.. If you’ve been kicking your own ass and spending hours working out weekly. Listen up.. STOP the long cardio!

This may make you super uncomfortable.. I get that! I fought the hard science of this for years.

BUT I had to admit – I kept doing the same thing and not seeing the results I really needed.

Albert Einstein: The definition of insanity is doing the same thing over and over and expecting different results.

Einstein hit it on the head.. and he should know! My standard long runs (bout 15-18 miles/week) were totally sabotaging me.

I’ve listed all the reasons why + why it long cardio is totally holding you back from a leaner, more defined, stronger and healthier you

5 Reasons to Stop Cardio Insanity!

Reason 1. You’re totally wasting your time

Yes it takes a long time – those 18 miles were sucking up about 3 hours a week. But get this

Steady state cardio (anything over 10/15 mins consistent) is working smaller muscle groups. Yeah your legs are working – but look at a distance runner opposed to a hurdler or sprinter. The distance runner is thin, but not defined or muscular at all.

Distance runner, cyclists gym cardio fanatics have more body fat than the hurdler, sprinter, kettlebeller (girevik)

That’s because those BIG muscles- your glutes and core muscles BURN more calories and are used in quick powerful moves AND heavy weighted moves.

I guarantee that skinny, painful looking gal on the left has about 15% body fat. The sprinters – they’re probably around 8-10%

Keep reading to know why.

Running, spinning, gym cardio machines – do not hit these guys. If you can go for more than 5 mins and not be maxed and gassed out- you’re wasting your time.

I was too! In my early 20’s I’d go to at least 2 spin classes a week and run a couple 8 mile runs- but I was holding at 24% body fat.

Now I’m at 13% Body Fat and feeling my best ever at 40 years old.

Reason #2 Overtraining makes your body eat it’s own muscle.

YUP – totally true.

See when you create muscle by lifting weights (or bodyweight/yoga moves) you are putting stress on your body – GOOD stress, but still stress. So now if you put more demands on a body that is already working hard your body has a protective mechanism – where it holds onto fat.. it thinks you are in battle. LITERALLY

Think of our ancestors- If we pushed and pulled and threw a bunch of heavy stuff and then ran for a long time – we were literally fighting for survival. The body is smart and it kept our super great grandparents alive by putting a lock down on their body fat. That way they could survive.

So when you go to your kettlebell, crossfit or vinyasa yoga class and then run for an hour later that day- you’re not burning any more fat, in fact you’re shutting off your fat burning and dropping your metabolism. This is called a “catabolic” state.. this means your body is breaking down. YIKES!

Reason #3 You stop burning calories sooner

With cardio/ endurance work you’re only burning WHEN you’re moving. Not so when you create muscle with high strength moves. Once you lift something heavy – those muscles actually burn more calories for up to 72 hours!! This is called EPOC . (Excess Post Exercise Oxygen Consumption)

That spin class? Yeah so your fit bit says you burned 550 – but that’s it. No mas once you get off that damn bike

Reason #4 Once your body gets what to do. It stops changing AKA: SAID Principle

Specific Adaptation to Imposed Demand

So yes that 3 mile run around Greenlake used to kick your but and burn over 400 cals. Now you’re lucky if it’s burning 200 and remember – those calories stop once you stop moving.

So if you’ve been hitting that same elliptical, rowing machine, aerobic class before work for more than 6 weeks, you’re burning way less calories when you started and you just may be holding onto body fat .

Now this applies to ANYTHING!! not just in the gym.. but life as well- If you’re using the exact same skills at work – your brain is working half as hard as it used to, right? So even if you have a killer lifting routine – if you’re been rocking it for more than 5-6 weeks- you’re getting waaaaay less out of it- not building as much muscle or burning as many calories as when you started that routing

Reason #5 You’re beating up your joints and your back

Completely. Impact over long periods of time is super no bueno for your body. It causes joint damage and mineral loss. See when you land on each foot – every joint down that limb recieves FOUR TIMES your body weight. That means my 130 lb body was putting 520 lbs of weight on my hip, knee, ankle and foot every freakin time I landed a step – how many steps are in 7 miles.. please never tell me! Also your spine gets those reverberating shocks all the way up to your neck – ever seen a marathoner with a super strong and healthy back? Yeah me neither

Here’s what to do:

Don’t get bummed.

I totally get this. Running used to be the way I checked out, pounded out my stress and got my monkey brain to let go. I get this. THis can be an emotional hit.

Instead take on longer walks, decrease the stress and impact on your body, catch up with a friend, get some awesome learning or entertainment ( I love Brene Brown’s books OR David Sedaris) through podcasts or audible

Stop the cardio that lasts for over 10 mins at a time.

Seriously – Just knock it off. If youre a busy adult that wants your body to change you’re slowly torturing yourself.

Lift more.

Keep your workouts to 3-5 exercises, 4-12 reps max and 4-6 sets. Do 3-4 sessions a week ANNND change them up at least every 4-6 weeks

Yup you’ll dramatically cut down your gym time too! How about more time do other cool things you love in life

Hire a good trainer to keep your body learning new skills + keep you from getting injured. LOOK for these certs

NSCA, ACSM, NASM, SFG. SFB, SFL

WHile you’re at it – make sure you’re taking 1-2 rest days. You can roll, stretch, take a YIN or Hatha yoga class, take an ‘effing bath and listen to some music!