Burn Brighter Coaching

Fitness and Nutrition Coaching for women over 35

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December 2018 Newsletter

“Failure is the condiment that gives success it’s flavor”

-Truman Capote

 Late October, just 6 weeks ago.. I flew myself to Pittsburgh for an Elite Certification – The Strongfirst BodyWeight Course.

And you know what happened? I failed.. a lot!  But the rewards and success that is coming now is so worth all that falling on my face.

CLICK HERE to see my fall on my face in front of Master Coach Karen Smith AND learn why failure and intense struggle/discomfort is essential to reaching ANY goal.

WAIT. WAIT!

Check out my Holiday pant and sanity saving tips for this December

 

 

Let’s take a look at what this month has in store for you!

December is a really fun month- right?!

It’s full of celebration, comfort and joy. Whether you’re into the holidays or not- we all get a bit indulgent and let go more.
Hello eggnog lattes, cookies, cocktails, deep couch sitting and hitting the snooze button.

Since I’m a human too, I totally get this. I know that getting in that workout can be close to impossible and that despite my best intentions I’m gonna want some chocolate covered nuts daily!

I also totally get wanting to FEEL fit, strong and not mentally lash yourself for enjoying life a bit more

So I decided to keep it real.. I’ve got 3 quick things to keep you feeling awesome and enjoying all the times this month.

1. Workout Video- HOLIDAY BURNER. Quick, heart pumping fun moves you can do anywhere- only a towel is needed.

 

 

 

 

2. My go to December Dessert that keeps you lean, strong and happens to be hella delcious, creamy, indulgent and filling

 

 

3. Simple strength tip straight from my heart to yours – to keep your head up and take on your goals while enjoying life 🙂

Let’s Do This!

CLICK ABOVE on the LINKS and photos – get your goods, feel awesome and have truckloads of fun doing it all 🙂

PLUS CLICK HERE for all my Small Group Training Times + My Kettlebell Intro and reg classes

 

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VIDEO Bre’s Top Notch Hot Cocoa

Bre’s Cocoa Recipe Serves 2

OR instead of Four sigmatic packet add in:

  • 2 tsp cinnamon powder
  • 1 tsp nutmeg powder

Directions

  1. Heat up small pot of almond milk, coconut cream until almost boiling
  2. Add cacao , honey and spices
  3. whisk well
  4. enjoy!

CLICK HERE for science behind why Cacao is awesome for you + my go to treats

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“Failure Is The Condiment That Gives Success It’s Flavor ” Truman Capote

We all know it – Sometimes you gotta take the risk and fail in order to do better

Late October I failed, a lot

As a strength coach, I am determined to learn the absolute most efficient moves that unlock strength like no other

One of these elite moves is the One arm Push Up.

Why am I so determined to get this? Because it will make almost ALL other movements more powerful, light up your brain and lean you out like no other.  Plus my goal is to keep getting smarter and stronger till I’m 90 🙂

So go ahead – CLICK BELOW, watch me Fail. Then read on to see why I had to fly my butt across the country and invest big bucks to get better as a coach and strength student.

We gotta take that leap for the net to appear, right?  And sometimes that’s a big fall till you find the net. But no human EVER made strides and reached big goals without getting uncomfortable, failing and falling.

What failing the SFB taught me was how to do better!  I went in with the best intentions, put my all in and can see now exactly how to move forward (Thanks to great coaches that saw me fail and are teaching me how to do better)

See when you show up and show others where you want to go, with your head up and heart out.. they will most likely reach out a hand and give you that next step forward.

If we never fail, fall, take risks we will NEVER move forward. If you want to reach any goal – you’ve go to get comfortable with being uncomfortable.

SO next time you tell yourself you wanna lose weight or run that next race – also tell yourself that you’re gonna have to have patience with yourself – stay firm  through your inner child throwing a fit that you can not eat those cookies, fries, or that fav bevvie of yours. Stop saying “This is Hard or this isn’t fair” Brave the rain and the dark mornings – get up, get out and keep getting up, out and pushing away those little excuses… you just gotta keep doing exactly that EVERY DAY.

Just KNOW THIS – you must keep being uncomfortable (drill out those daily comforts you built up). Consistency and tenacity is the only way through this – but cool thing is the YOU, you really wanna be is waiting for you patiently – you just gotta keep falling and it will get easier:) You just gotta keep it up, every day.

From my heart to yours

Breanne Curran

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Holiday Travel Workout 2018

Let’s get through this holiday season with out fighting a war with our favorite jeans OR getting moody and crabby

Take on a workout – you can do anytime anywhere – No matter if you have 4 mins or 40 mins

It’s my HOLIDAY Burner Bodyweight Workout!

Just follow the vid and check out step by step WRITTEN moves in the photo – so you can more easily get this done.

This is a great workout to do everyday up to 6 days a week – do the best you can – One day may be 4 mins – another day 40!  Just get moving everyday and enjoy!! 

 

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Delicious Yet Totally Healthy T Giving Sides

TWO super easy, healthy and delicious T Giving sides – ANYONE can eat and totally enjoy

  • Cheesy Garlic and Herb Mashed Cauliflower

  • Roasted Yam and Kale Salad

I’m super excited to bring this to my boyfriend’s family’s house on Thursday.. because even though this stuff is super healthy, dairy free, gluten free, sugar free and packed with awesome nutrients- both recipes taste super indulgent – comforting, filling and full of awesome fall flavors that pair great with other traditional T giving foods

I’m pretty sure you’re gonna love these!

(I’m tripling both of these – so I have leftovers for myself and I can feed 8-10 people)

Cheesy Garlic and Herb Cauliflower Mash – Everyday Detox, Megan Gilmore

Serves 4-6

  • 1 tbsp ghee
  • 4 cloves garlic, minced
  • 1/2 cup water
  • 1 (2.5 lb head) cauliflower- cut into florets
  • 2 tsp fresh minced thyme leaves
  • 2 tso fresh sage leaves
  • 1/4 cup soft goat cheese
  • 1-2 tsp salt (pink himalayan )
  • 1 tsp fresh ground pepper

 

 

1. Melt ghee or grassfed butter in a large stockpot over med heat. Add garlic and saute until frgrant, bout 1 min. Add the water and the florets, bring to a boil. Cover and lower the heat – steaming until cauli is easily pierced with a fork

2. Transfer cooked garlic and cauli alonf with all remaining liquid to a food processor fitted with an “S” blade ( see photo). Add the thyme, sage and chevre. Season with salt and pepper to taste. Process until the cauli is pureed with a fluffy texture – like mashed potatoes!

3. Adjust any seasonings to taste – return to med heat and stir to heat well – serve up and enjoy!!

** make it vegan – omit the goat cheese and use coconut oil

PCC Roasted Yam and Kale Salad- 4-5 servings

Ingredients

  • 2 pounds unpeeled Jewel or Garnet yams, cut into wedges 1-inch long by 1/2-inch wide
  • 1/4 cup cooking oil, divided
  • Salt and black pepper, to taste
  • 1/4 cup whole cloves garlic, peeled
  • 1 yellow onion, sliced
  • 1 bunch green kale, tough stems removed and leaves cut into 1/2-inch strips
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon dried thyme

Directions

Preheat oven to 400° F.

Toss yams with 1 tablespoon oil, salt and pepper. Spread out yams on a baking sheet.

Line a baking dish with foil and place garlic cloves in the center. Drizzle about 1 1/2 teaspoons oil over cloves and sprinkle with salt and pepper. Fold up the foil to create a packet and seal tightly.

Place both the baking sheet of yams and garlic in the oven. Roast yams until golden and tender, 35 to 45 minutes. Roast garlic until soft, 40 to 50 minutes. Allow both to cool.

Heat 1 tablespoon oil in a sauté pan over medium-low heat. Add sliced onions and cook until caramelized, stirring occasionally, 30 to 40 minutes. Cool.

Increase oven temperature to 450° F.

Lightly coat kale with remaining oil and sprinkle with salt and pepper. Spread on a baking sheet and roast until soft but lightly browned at the edges, about 3 minutes. Cool.

Combine roasted garlic cloves, vinegar and thyme in a food processor or blender; blend until smooth. Combine dressing, yams, kale and onions in a large bowl; toss to coat.

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Tgiving Workout Times!

Set yourself up right Thansgiving weekend

” Right” = stay sane + feel awesome + look damn fine:)

Come join any of these times- Just make sure you sign up ASAP – By 8 Pm tonight Wed Nov, 21

Call  206-452-1500 or stop by the front desk at the MAC (macseattle.com) to sign up.  EVen if you told ME you are coming  – PLEASE still sign up with front desk:)

Groups are maxed at 7 people and I want to make sure I can program best for YOU!

ALL classes will be calorie torchers these days- high strength + high cardio with stretching and plenty o’ ABS.

Thurs- Thanksgiving! 

8 AM – MAC Fit2

9 AM Kettlebell

 

Friday – Nov 23

7 AM MAC Fit 2

8 AM Kettlebell

 

Sat- Nov 24 

8 AM MacFit 2

9 AM Kettlebell

 

See you soon!

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October Recipe! Lamb and Escarole stuffed Acorn Squash

Preheat oven to 425.

FIRST Bake acorn squash:

  1. Slice in half – 3 acorn squash (each person gets a half)
  2. Sccop out seeds in center and place facedown in baking dish – add 1 inch of cold water
  3. Place in oven and let bake for 30 mins.

**once timer goes off, drain water – turn face up and bake for another 15 mins

FILLING

  • 2 tbsp ghee
  • 1 sweet onion – diced
  • 4 celery ribs diced
  • 4 garlic cloves minced
  • 1/2 tsp cinnamon
  • 1 tsp dried thyme
  • 2 lb grass fed lamb
  • 1 cup tomato puree
  • 1 cup chicken broth
  • 4 cups escarole

 

  1. Get out a very large saucepan – drop in ghee and let heat over med heat for 1 min – add the garlic, celery and onion. let saute on low for 3 mins
  2. Add cinnamon and thyme – stir and let suate for 1 min more
  3. Add lamb and cook for 4-6 mins till good and brown
  4. Add Tomato puree and chicken broth

Mix evenly and let simmer for 10 mins on low

Add escarole bout 1-3 mins before done (so 7 mins into simmer time)

DONE!

Scoop lamb mix into acorn squash – Put BACK in oven on Broil for 2-5 mins.

ILOoove topping this with a little grated pecorino, sheeps cheese, + some avocado

 

ENJOY!

 

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Safe Egg Bites

Sooo Turns out the Starbucks Egg Bites – Sou Viex egg white bites

are SUUUUPER  NOT good for us.

Well, so long as you want to stay lean, boost your energy, not pack on a gut or feel crampy and crabby later

This is because these babies are chock full of low quality cow dairy!

As my clients know – Cow dairy has this intensely pesky protein (casein) that slow your metabolism AND inflames your body.

Heck the first ingredient in Starbucks egg bites is cottage cheese, there’s also dried whole milk powder in here and a bunch of other stuff that’s gonna piss your body off and act like kryptonite to your body and brain.

Instead – make up a batch of these! Save your body and some money

I pack these on busy days- super delicious cold and on the go.

**PLease know you can opt out of the spicy and change up your proteins! – Try ground beef or shredded turkey etc..I would 3-5x this recipe and freeze it… in fact that’s what I’m about to do tomorrow:)  ENJOY!

Spicy Tuna Egg Muffins
Yields 12 cakes (dbl or triple and freeze to have tons more down the road or for more people)

Ingredients

  • 3 tablespoons melted ghee, divided
  • 10 ounces canned albacore tuna packed in water, drained
  • 3 scallions, thinly sliced (about ⅓ cup)
  • 2 tablespoons finely minced fresh cilantro
  • 1⅓ cup mashed baked sweet potato
  • finely grated zest from ½ medium lemon
  • 1 tablespoon minced jalapeño pepper
  • 3 large eggs
  • ½ teaspoon red pepper flakes
  • Kosher salt
  • Freshly ground black pepper
  • 3 medium lemons, cut into wedges (optional)

Instructions

  1. Preheat the oven to 350°F, and use a brush to grease a 12 cup reg sized muffin tin  with one tablespoon of melted ghee. (Or skip this part and just line the tin with parchment muffin liners!)
  2. In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
  3. Then, mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, eggs, and red pepper flakes. Season with salt and pepper to taste.
  4. Use your hands to mix everything together because that way you can make sure that the fish chunks aren’t overly broken up.
  5. Scoop a ¼ cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
  6. Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.
  7. Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is to put the wire rack on top of the muffin tin, flip everything upside-down, and tap them gently on the counter.
  8. Grab a lemon wedge and squeeze some juice on your tuna cake before your pop it in your mouth. They’re fantastic right out of the oven. Alternatively, store them in the fridge in a air-tight container for up to four days, and when you’re ready to eat, skillet-fry the cakes in some melted fat over medium heat. Crisp the edges, and you’re good to go.

Also totally good to grab out of the fridge and eat cold on the way to whatever awesome stuffs you have waiting for you!

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Your It

Here’s an awesome way to get the body you want this Summer. I’m talkin’ drop those stubborn pounds, belly bloat and see more muscle definiton. Ready?!

Get IT – This is what Pro Athletic Trainer and EXOS biz owner Mark Verstegen gets his clients to do. And I gotta say IT totally effing works!

With IT – you will finally do all the shit you need to do to see AND feel everything you want on and in yourself:)

This Mindset tool is straight from two bomb ass Pro’s in the fitness industry. You can listen or watch! CLICK HERE  to get your BEST body transformation tool – Your IT!

” Ya gotta start above the neck”  Scroll to Minute 8 on the vid or podcast to Grab YOUR IT

If their handsome pics don’t make you wanna listen up- their groundbreaking companies and epic credentials will.

Mark Verstegen

Owner of EXOS training systems – This dude and his team has transformed pro-athletes to seriously up their game with this very tool.He shared this with Aubrey Marcus on this recent podcast– that gave me the kick in the pants I needed and has helped me drop 7% bodyfat in the past 2 months!

 

 

Aubrey Marcus-Umm if this photo doesn’t make you wanna listen to him (hubba hubba!) Then his credentials will. Marcus is a groundbreaking fitness leader-  Owner of ONNIT. Literally the best fitness resource company I’ve come across. He’s got amazing resources from training certifications to supplements, nutrition info, workout equipment, workouts and inspirational podcasts to keep you going strong .. heck he’s even got an amazing clothing line!

 

DO NOT miss out on this tool! Unless you like wasting your time and energy…

CLICK HERE to listen OR watch NOW!

https://www.aubreymarcus.com/blogs/aubrey-marcus/aligning-passion-and-purpose-with-mark-verstegen-amp-142

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Summer workout VID+ Push up tips:)

WHOOPS!!

I sent you the wrong link!  No Sweat, I fixed it by putting my vid here for you:)

For your Summer travel VID – Just CLICK HERE

SUMMER WORKOUT VID- for vid + step by step workout

 

 

 

 

 

 

 

If you missed last month’s tip on better Push ups – Here you go as well:)

 

This is my training Vid I have to send into MY COACH, the great Karen Smith – Who is the queen of the one arm push up. She’s got me set up to get all the way to the floor on these suckers by October!

Push ups have HUGE payoffs.. they are one of the most simple and most beneficial exercises. Too bad most of us are totally botching them and simply wreaking havoc on our bods.

Don’t feel bad – I used to botch them big time as well. But once we know better – you will SEE the transformations!

you’ll know because you’ll feel the work in your CORE – not just your arms. Both will definitely tone big time

Here’s how to get the most results from your  2 ARM or 1 ARM push ups

  • 1. Keep your elbows in – Elbows out simply builds wide shoulders and turns off your core – STOP THAT!
  • 2. Keep your butt tight as possible! – This keeps your deep abdominal muscles on
  • 3. Go all the way down and up. – Stop cheating yourself and going half way – NOSE to the floor friends.

Can’t quite nail all that – No sweat – all ya gotta do is bring the floor up to you! No assists or knee push ups.. This is greatly holding you back.

SImply pick a raised surface – find a height you can get all the way down to AND all the way back up from after touching your nose.

Do this protocol 3 times a week

Have at least 1 day between each set up – SO maybe  Tues/ Thurs/ Sat set up

  • Tues = find the height you can do JUST 1 full push up down and up –  maybe this is a wall in your house OR a raised step – with 13 risers.

Do 1 full push up – then go do some challenging cardio for 2-3 mins – come back to your next push up- JUST ONE, Repeat 5x. So 5 Push UPs, 10-15 mins cardio

  • Thurs = Pick a riser height you can do 5 push ups in a row – so maybe 15 risers.  Right after that hold a long arm plank for :20 counts

DO something for 2-3 mins again – abs, jump rope, stay fast and loose

Repeat 3x on this

  • Day 3 = 3 push ups – so maybe 13 risers.

Again recover for 3 mins between each set – stretch, do some cardio – Just DON”T use your arms!

I’m sticking to this exact training regimen myself on my 1 arm push ups- most of all stay patent – you’ll get there!Do the same thing – just use 2 arms!

And if you wanna know more about this One arm Push up deal – check out the Bodyweight Cert through Strongfirst – it’s pretty cool!