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Fitness and Nutrition Coaching for women over 35

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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!

 

 

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July Recipes! 2018

Sausage, Kale and Cauli Casserole

  • 1 large head cauliflower – cored and cut into bite size florets ( or idk up Trader Joe’s already done for you Florets!)
  • 1 tbsp coconut oil
    1 lb italian sausage
    1 med yellow onion – chopped
    3 cloves garlic minced
    1 tbsp fresh thyme
    1 (28 oz) can diced tomatoes
    4 cups kale – chopped
    1/2 cup walnuts ** optional

 

 

Directions

Preheat oven to 350 F. Bring a large ot of water to boil. Add cauli  florets and oil for 2-3 mins. Drain and rinse with cold water. Set Aside

heat coconut oil in a large pot over medium heat. Add sausage and cook, stir to break up large pieces, cook until mostly (80%) cooked

Add onion and cook, stirring occasionally- 3-5 mins

Add garlic and thyme. Saute for 1 min – add tomatoes and bring to rapid simmer. Cook 3-5 mins

Stir in Kale until wilted. Season to taste with Salt and pepper. Remove from heat and stern cauliflower. Transfer the mixture to a large casserole dish (9x 13) top with walnuts (optional)
BAKE for 15 mins.

** I love topping this with shredded pecorino -sheeps cheese.
ENJOY!!

 

Chinese Cabbage Salad

Dressing:

  • 1/4 cup rice vinegar
  • 3 tbsp Apple cider vinegar
  • 3/4 cup EVOO
  • 2 tsp minced ginger
  • 2 tsp minced garlic
  • 5 tbsp raw honey
  • 1 tsp toasted sesame oil
  • 1 large grapefruit juiced

 

 

SALAD

8 cups shredded cabbage

2 carrots shredded

1/2 red onion chopped

chopped fresh cilantro

Toppings:

Shredded chicken, sliced cold flank steak,  flaked Tuna (wild planet is great) Avocado , sunflower seeds, walnuts, cashews

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How exactly to “let go” so you can reach your goals.

You’ve probably had someone tell you at some point in your life:  “Just let it go” or “You gotta release that”

So how’s that gone for you?

I gotta say – “Letting go” is effing hard! Recently I wanted to punch some well meaning people in the face every time they told me, “ya gotta just let that go”

It’s a super hard thing to pry our stubborn brains of something that is keeping us from moving forward.. at least it is for me.

That’s why I was stoked when I found a super easy way that totally worked for me to ” Let it Go!”

Just so ya know – “Letting Go” will serve you in reaching ANY goal, because we free our minds to take on the hard challenges we may be struggling with. Doesn’t matter if it’s with your foods, workouts, work life, family life OR other stuff.  Try the below steps on anything that you’ve been butting your head against the wall about:)

CLICK HERE for my let go with Video

HOW to Let IT GO.

  1. SHOW UP- Step up to your obstacle

  2. OWN UP – Come from a place of love and HONESTLY state how you feel

  3. MOVE THE F*** ON!!

This is best explained with a short story..don’t worry I’ll keep it brief.

Recently I was listening to my friend. James, talk about how he’s been bogged down with the news. World events, political climate.. basically stuff is getting to him and making him not do or be very good on a daily basis. James said

“I’ve been such and ass lately! Just the other day I was getting on the bus and totally bit this girls head off, I mean she DID totally cut in line, but I totally bit her head off. Once I heard myself I felt ashamed. She shoved her way to the front and I angrily stated “Do you NOT see the line!”. Everyone in line stopped and looked at me, She said “You don’t have to get so upset” I was immediately ashamed and hated what I had done.

After a few minutes, I calmed down and went over to her on the bus, she was early 20’s had big headphones in and I made eye contact with her, I sincerely said ” I am truly sorry for how I treated you”

She kept a neutral gaze and looked at me, but I knew she heard me.

Then I got off the damn bus

BOOM!  There it is. James states it so well

  1. SHOW UP- Step up to your obstacle

  2. OWN UP – Come from a place of love and HONESTLY state how you feel

  3. MOVE THE F*** ON!!

That’s it! It doesn’t matter if your obstacle receives you or denies you – it’s just you stepping up, owning up and moving on.

I hope this helps you as much as it helped me. CLICK HERE to check out what I had to let go of, and HOW it got me to crush some serious goals.

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June Tight Buns and Guns Moves!

Summer is here!  Grills have been lit up, cut offs and tank tops are making their yearly appearance. That means it’s time to firm up those glutes, abs and arms!

Don’t worry, I gotcha covered:) Check it out below:

  • Top Move to Firm up your Guns AND Buns!

Kettlebell Push Press

I love this move. It’s a lot of bang for your buck! You’re working your glutes, lats, entire core, biceps and triceps! Hello daisy dukes, tanks and swimwear:)

Follow steps below:)

 

  1. Dbl clean two Kettlebells. Something you could overhead press (in great form!) 12 x
  2. Hold in rack position
  3. Take a small squat- 1/4 squat to big overhead press up. Hold at top briefly, fully extending arms.
  4. PULL the bells down, keeping your butt tight and ribs pulled down and in.
  5. ONCE back at rack position, allow your next small squat to firm overhead press.

Do 4-6 rounds of 8-10 reps.

Pair this with a 3 minute high cardio move, such as jump rope, box or floor jumps, stair runs etc..

 

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RYTHER. Because Sometimes Mom Can’t Do The Job

This is a different Mother’s Day post- But a much needed one…

We all know that one of the hardest jobs is being a Mom. To raise and mold a tiny human into a good one is no effing joke.

What if MOM can’t do her job.. That’s why Ryther Exists

We all know of lives that had mother’s fighting their own battles and simply couldn’t be MOM. What happens to those tiny humans and what happens to those families?

Who else can literally do the Job of a Mother?  Nourish, educate, comfort, lead, bring safety, calm, peace of mind and health to a child- NO one else in the family can do ALL of this – I know this for sure.

That’s Why Ryther Exists.

This place is no joke. They do the heavy lifting and get kids back on their feet when the family can’t get on their own two feet.

I know firsthand. They saved my Nephew’s life.  Please watch to understand exactly How Ryther saves lives and why the lives the save make the world way more awesome.

I am sharing this because more people NEED to know of Ryther to use OR to support them

Five years ago, I brought my nephew to Ryther for therapy to help him undo the pain that his mother’s mental illness has brought to his life.

Robin Bennett, the Funds Director at Ryther asked me to share my personal experience with Ryther so people could better grasp EXACTLY what Ryther does and how it transforms lives. I share this with you, in the hopes that if you need or know of someone needing these resources you can reach out to Ryther

OR – If you are doing great and ” Strong as a Mother!” Perhaps you can pay that strength forward and help out others that simply cannot do the heavy lifting.

Here’s a quote off Ryther’s site explaining exactly who they are and what they do

 

CLICK HERE TO DONATE

CLICK HERE TO FIND OUT MORE About RYTHER

Ryther is a recognized leader in psychiatric and behavioral health services for children and their families facing complex challenges. We are dedicated to providing comprehensive services and innovative treatments. We guide, coach and teach so that every child and family we work with may experience new ways of thinking, develop positive relationships and realize a better life

I hope this helps you appreciate mother’s day even more- to know that perhaps you are lucky to have a great mom, OR to know that there is a jaw dropping resource out there for people needing this help. And if you are not a child or live out of state – please still reach out, they just may have some awesome resources you can totally turn to.

Happy Mother’s Day!  From me and Noah

 

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MAY Newsletter

May Newsletter
Get fired up!

Top moves and foods to light you up on EVERY level

FIRE NEEDS AIR

To get better at anything, ya gotta let THAT thing have space.
Doesn’t matter if we’re talking about your body, job, finances, relationships..

CLICK HERE to read EXACTLY what to do and WHY this works

To get better at ANYTHING and actually enjoy that thing more- Just add SPACE (AIR)
Trust me, I’ve been driving this skill into my life for the past year and I gotta say EVERYTHING is better – from my body to my work to relationships:)

 

THE top 3 moves to torch fat and boost strength

Wouldn’t it be super cool to have a half hour workout (2x a week) that shreds inches off your body and gets you seriously tone and defined?

That’s what I’m talkin’ bout!

This is exactly why I love the TSC (Tactical Strength Challenge) It’s a strength event held worldwide twice a year – that makes you show up and perform these very three moves with other strong awesome people.

Basically it keeps you on track and pushing yourself for months before the events. It’s in this process that you transform your body and turn heads.
CLICK here for VIDEOS on these 3 moves
Why they work and how to start your training pronto!

CLICK HERE for More Info on TSC training + NEXT Kettlebell Group training  + Non Kettlebell Bootcamp small group times

 

2 things to put on your greens that reap you uber health bang for your buck
CLICK HERE
(lower risk of cancer, boost endurance, strength, age better)

 

 

 

My Quick and Easy De-Tox Tricks

Zap that belly bloat, Ramp up energy, drop weight and feel kickass
CLICK HERE for my Weekly Cleanse tips

 

 

 

Summer’s is my favorite season, but it also totally de-rails my clients.

Those barbecues,road trips, happy hours and kids schedules do them in big time!

That’s why I’m hosting an ONLINE worshop on how to stay lean and healthy with ALL this great stuff happening.

Mark your calendars NOW for Tuesday June 5th, NOON or 6 PM.
I’ll send you the register link JUNE 1st. Get on my monthly mail list and I’ll shoot you that.

CLICK HERE and scroll to bottom of page to opt in to my monthly tips

I’ll be here for LIVE you at both NOON PST and 6 PM, June 5th to guide you through my top easy tactics so you can totally strut with your buns out and get some serious guns as well:)

 

That’s all for this Month – Look for more kickass nuggets June 1st!  Do good things, think good thoughts and hang with great people:)

Stronger Together, Coach Breanne

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Easy Daily Detox

We all have those weeks where over do it. We have a few more beers, take in a ball game with those hotdogs, pretzels, popcorn..

But you totally wanna stay healthy and fit – right?

If you think slaying it in your weekly workouts are gonna undo all that – you are totally wasting your time and energy.

Yes- keep the workouts – but add on these detox tricks to help keep clean out that crap you ate and keep you healthy.

KOR – shots. Find at Whole Foods – In probiotic fridges. Chock full of the best stuff to boost your health and get you back in balance.

I stock the Black magic and Gut check on weekends. Love shooting both on Sunday and Monday Am’s – 1 each to get me back in balance and undo some of my fun times I took in Fri and Sat nights:)  CLICK HERE for product Info

 

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3 simple lean out moves

To drop weight fast and lean out – Ya gotta get stronger.. plain and simple. I love the TSC  (Tactical Strength Challenge) for this reason.. PLus it’s a helluva lot of fun.

Twice a year me and other awesome humans that like to shove around heavy stuff meet up and perform 3 simple moves.

Here’s my Kettlebell bud Jorge and I

We are ready each time to do our best in both Strength and Cardio. These 3 moves nail exactly that!   The Pullup, Barbell deadlift and Kettlebell Snatch

( See all three Vids BELOW)

It’s the months of training we put in that drastically change our bodies! Every year about a month before the TSC, people start telling me I’m looking leaner and my arms look stronger- 2 things I love hearing:)

HERE”S THE TRICK:

Keep it SIMPLE and TRAIN SMART – Allow yourself more rest days, just twice a week on this routine is plenty – also allo plenty of rest between sets.

Here is what I do every Tuesday and Sunday- with 4 mins rest between sets of deadlifts and pullups

1. Chin Ups -Overhand grip, strict plank form – no kicking or momentum allowed! See video below.

  • I jog around a track or on the treadmill btwn my sets.
  • DO MAX pullups OR 1 hang hold for max time
  • stretch or jog for 3 -4 mins than go again – DO 5 rounds

2. Deadlifts – Do your 3 rep max

take 4 mins between sets, shake out your muscles.. stay moving – but DO NOT do any other WORK.. stretching, rolling is great.

Take on 4-5 rounds of 3 lifts- first lift should always be about 25 lbs lighter than your 3 rep max

 

3. Snatches! My fav:)

Set a timer for 5 mins. Grab the smart weight for you – perform 8/8 at the top of each minute – work up to 12/12

So at start of time do 12 snatches rt/ then 12 snatches lt. then set it down and take your 10-20 secs rest and go again!

SEE ALL VIDS below

If you wanna start training with these moves – BE SMART! Make sure you really know and feel good in these lifts. If you don’t you can really get hurt.. Get yourself an SFG coach ( ELITE trainer in barbells, kettlebell and bodyweight moves)- AKA – ME!

** Remember this! To get stronger and leaner – you MUST let your body catch up.

Ya gotta get in more sleep on heavy lift days (especially night before)

You also do the most you can safely – no pussy footin’ around. – Grab that heavy bell, pull up your full body. Put those assisted bands and light bells away!On;y do the reps you can do well. Stop when your form falls to shit and rest at least 2 mins before you attempt your next rep

Here’s my last TSC! I’m making small but gradual improvements every year

2 pullups  (they’re freakin’ hard! )

215lbs on the Bar

113 Snatches at 16 Kilo

Join me next time – OCT 2018 – CLICK HERE for TSC details, it’s in every city WORLDWIDE!  Start training Now for it!

You’ll be amazed at how lean and strong you get

 

 

 

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What to do with your coffee for most results

THE 5 BEST steps to get the most out of your coffee.

  1. Don’t add milk or sugar –

This may be hard for you. Try this.. change your latte or mocha to a “MEZZO” this means you have half the milk, the other half is water. Steamed together it’s still creamy and you’re not pouring as much kryptonite on your coffee.

Sorry, there are no tricks to the sweeteners – simply get rid of them. That means even the sugar free, non fat kinds + any chocolate or caramel sauce. You’re basically crushing superman with a giant rock.

2.  Drink 12 oz or less.

The more water you mix with your coffee the more it’s diluted. Not as much as with milk – but it’s still not as powerful. A smaller cup will greatly reduce the water content

3. Drink espresso, not drip coffee

Espresso means the beans are ground and packed tightly and just a small of water flows through them. Drip is loosely packed ground coffee and a lot of water passes through them. ** also espresso gives you more energy for longer.

Once I switched to ONLY straight espresso, I stopped having those energy crashes

** also OPT for the LIGHTER roast – it has more caffeine!

4. Stick to one, MAYBE 2 awesome cups of coffee a day

When you up the power from your coffee, you simply don’t need as much. Also – that afternoon pick me up cup may make it hard for you to sleep tonight.

5. Up your shots

That’s right.. I said it:) If you’re used to 2 cups of double tall lattes (2 shots/drink) – nix the latte and get 4 shots of straight up espresso in just one cup in your AM. I turned my two double short into 4 shots of espresso.

6. GO for the lighter roast– The less a bean is heated, the more caffeine it has. Cool, right!

**7. THIS IS THE GAME CHANGER! Make Bulletproof Coffee

Bulletproof coffee is your coffee on steroids. It’s enhanced in every great way. By adding two simple ingredients to your morning cup you will burn even MORE fat, skyrocket your brain power & stay full longer. The coolest part is you way more polyphenols out of every cup of Bulletproofed coffee.

I’ll give you all the deets on bulletproof next Wednesday – Feb 28th. Sign up for my newsletter (scroll to bottom of this page) to get that dropped straight to you !

Stick to this list for easy reference on best coffee drinks.  #1 is best

#1  Double or Triple Espresso. This is just the shots – High quality beans (no drive thru small town stands for you). 2 – 4 shots.If too bitter for you add a small amount of water – 1-2 inches is good.

#2  Short (6 oz) Americano – Pick the amount of shots you want 2-4 shots. This is 1/2 espresso 1/2 hot water

#3 French Press – More densely packed coffee grounds = still some great powers for you

#4  Pour Over – Higher quality coffee with denser packed grounds

#5 Cold Brew – Opt for non flavored and no milk added.

#6  Drip Coffee – less beans more water. Go for a small size on this. More water is not better

#7 Mezzo – 1/2 americano 1/2 steamed milk. Remember milk is kryptonite to healthy coffee beans

#8 Latte – espresso + steamed milk. Not a healthy choice. You are have just killed superman with that milk

#9  Mocha, frappucino … anything else = not good at all. You know better:)