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The Secret to Beauty is Personal Growth

10/8/2018

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Famous actress and humanitarian, Audrey Hepburn, was once quoted saying: "The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman is seen in her eyes, because that is the doorway to her heart, the place where love resides. True beauty in a woman is reflected in her soul. It’s the caring that she lovingly gives, the passion that she shows, and the beauty of a woman only grows with passing years." I have to say I agree. As women age, their beauty enhances. I feel our beauty enhances over time simply as a result of our daily actions and habits.

Have you ever looked at pictures from your past and compared them to today? Don't you see yourself as wiser and more confident? More together? More sure of yourself? With humor, I bet you even think your overall style and way of carrying yourself has improved. Yet, in all seriousness, I feel a woman's beauty only blossoms with age because most women, past a certain age, fully embrace themselves. Women over 30, have not only come to terms with who they truly are, but also have the resources and know-how to pursue their own self-growth and development. What is also great for mature women is their ability to live free of fear or the opinion of others. In my opinion, it is personal growth that expresses our beauty and keeps us looking youthful. ​
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As I march further into my mid-thirties this fall, I feel my life only getting better with age. I have people all the time asking me how I manage to get so much done, have so much energy, and stay looking so young. Well, I want to share with you my top 10 list to lifelong, youthful beauty. Hopefully, my list will help you tap into your inner beauty and youthful spirit. This list has helped me to maintain my youthful spirit and glow.

Top Ten Ways to Keep Growing
with Youthful Beauty

1. Keep educating yourself. Take classes. Get certifications. Never stop your pursuit of knowledge or personal advancement. Also, don't be afraid of people younger than you. They do have amazing ideas and an alternative approach to the world. It is important to stay fresh and connected to people of all ages.

2. Read Daily. Read anything from magazine, newspapers, to books. Keep your imagination and critical mind active. Stay informed, and allow your mind to create its own images. Both of these suggestions are important in our digital world. Daily reading also helps to reduce cognitive decline as we age.
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3. Drink lots of water. Hydration keeps our skin, hair, and nails looking young. It also helps reduce wrinkles and blemishes. Water also helps to flush toxins out of the body.  It also reduces those feelings of hunger, so water helps with weight management. Plus, water is 80% of your bodily make-up, so drink away!
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4. Do you best to get enough sleep. Adults need at least 7 hours of sleep a day to stay cognitively alert. Sleep also helps with balancing our mood, fighting infections, weight management, and reducing the signs of aging. Moms don't roll your eyes. You probably understand this best. Do you best to get the rest, even if sleep is part of a long-term goal. 

5. Tap into your feminine energy. Let's face it, we live in a male dominated, masculine world. We are always on the go, go, go. Don't be afraid to slow down and do things that help you to tap into your feminine energy. Perhaps it's getting your nails done, wearing make-up, buying that perfect outfit, or treating yourself to a spa day. Whatever it is for you, be sure to ALLOW yourself some personal time.

6. Take care of your skin. Wash and moisturize your face and body daily. I also recommend exfoliating your entire body with an exfoliant rag or sponge at least once a week to get all the dead skin off your body. To wash, I recommend sensitive skin face washes, and natural body washes or bar soaps. For moisturizers, I recommend facial oils or natural creams. In the a.m. I make sure to apply moisturizer that has SPF of 15 plus. At night, I wash all of my makeup off and use either a night-time cream or oil. I recommend keeping your products as natural as possible. Taking care of our skin is critical to maintaining youth. I moisturize my entire body at least twice a day, especially after I shower. Please do not use body or face washes with micro-beads. These are deadly for our oceans and plankton species because they are plastic. This plastic is nearly impossible to remove from our oceans and fresh water reserves. ​
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7. Exercise. You should move your body every day and have a goal to do weight or resistance training 5 times a week.Your daily goal for movement/exercise/training should be 30 minutes to an hour. Daily exercise is fundamental to feeling good. When we train or exercise we release lots of feel good hormones. These hormones help us to radiate positive energy. We often feel more confident, sexy, and self-aware. Remember: a body in motion stays in motion.

8. Eat whole foods! It is so much better for our organs, digestion, blood sugar, and brain to eat whole foods, opposed to processed foods.  Anything that says "enriched" should be avoided. Enriched means the natural nutrients of the food have been stripped away and have been replaced with additives, supplementations, and/or artificial ingredients. Typically, if I cannot read an ingredient, or know exactly where it came from organically, I won't buy it. A once in a while "junk food" treat won't hurt you, but don't keep it a daily habit. ​
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9. Enjoy having sex. Orgasms should be part of your health regiment. They help to reduce stress. They help with sleep. They help with your overall mood. They enhance your complexion too. Plus, orgasms feel amazing. Whether you find pleasure from yourself, or with another person, be safe and have fun. Sex is nothing to be ashamed about it.

10. Pause in Silence. Each day make sure you reflect on your daily life and choices. Allow yourself quiet time. Having silence in our day is very important, especially if you live in a busy city, a noisy part of town, or have a job with lots of noise and stimulation. Allow yourself to "unplug" from technology. You can do lots of things to allow the pause mode to settle into your life. You can meditate, journal, go for a walk without music, take a hot bath, drive home in silence, or drink a cup of coffee in silence before anyone else is awake and talking to you. I could go on, but I think you get the idea. ​
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I hope my list of ideas help you to tap into your eternal youth and inner beauty. Never be afraid to shine. Keep growing. Stay kind. Give love to others. Be fearless in your pursuit of happiness.

All my best wishes,

Brenna
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How do they do it?

9/6/2018

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Have you ever wondered how women who have kids, a career, a busy schedule, and more are able to manage a consistent training regimen and consistent diet? Well, I have put together both motivational ideas and steps to help you get to the same level of your admired everyday Super Heros. You too can be unstoppable!  
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​There Is No Perfect Time

First and foremost, there is no perfect time to train. Research has never been able to prove if early morning training sessions are better than evening sessions. The truth about training, is that the perfect time is what works best for you. Some women even break their training into chunks. For example, getting in a morning run helps many women get charged and ready to go for the day ahead. In the evening, they might weight train or take a boxing class. Other women have so much going on in the morning, that the only time they have is late afternoons or evenings for workout sessions.

The first step to having a consistent training schedule in your life is to plug it into your calendar, with a specific time, and keep that date with yourself. You have to prioritize YOURSELF. You cannot compromise your needs. In fact, taking care of yourself is how you care better for others. 

Keep reading for all TEN STEPS to be a SUPER HERO!
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Mornings Might Be Best For You If....

1. You Like the Quiet of the Mornings and Lack of Distraction
Many women like morning cardio sessions or quick HIITS (High Intensity Interval Training) because the household is asleep; the gym isn't too busy; it amps them up; it inspires them; it helps with time management. 
WANT THIS? SET THE ALARM 15-20 MINUTES EARLIER TO MAKE IT HAPPEN. 

2. You Prefer Early Bedtimes
Some people don't need to stay up late and actually don't like the idea of being awake past 9 p.m. after a day of go-go-go. By getting shut-eye early, you are already on track for early morning wake-ups to go for that run, morning walk, or early spin class. 
SUGGESTION: SET A BEDTIME ALARM CLOCK ON YOUR PHONE. MAKE SURE YOU GET A MINIMUM OF SEVEN HOURS OF SLEEP (IF POSSIBLE).

3. You Don't Like to Waste Time
My time-management women love early morning workouts because to them time is precious. When we procrastinate in the morning, or hit the snooze button too many times, that is when we are more likely to talk ourselves out of a great morning endorphin shot. 
WANT TO SAVE TIME AND JUST GO? PUT YOUR ALARM CLOCK IN ANOTHER LOCATION, AWAY FROM YOUR BED. THIS FORCES YOU TO GET UP OUT OF BED. THE NIGHT BEFORE, HAVE ALL YOUR CLOTHES OUT AND READY TO GO. BRUSH YOUR TEETH, GET DRESSED, AND OUT THE DOOR YOU GO! 

4. You Know Your Why
Women who tend to be morning exercisers know their why. They know that by starting the day with an accomplishment, like getting on the step-mill, or running three miles, will only boost their self-confidence. These women have decided that their WHY for fitness was bigger than their excuses. 
SUGGESTION: USE YOUR MORNING FITNESS PROGRAM AS A WAY TO INSPIRE OTHERS TO TAKE CARE OF THEMSELVES. ACTION SPEAKS LOUDER THAN WORDS. YOUR COMMITMENT TO YOURSELF HAS A RIPPLE EFFECT. PERHAPS DEDICATE YOUR MORNING SESSIONS TO A CAUSE, LIKE RUNNING FOR THE GOAL OF COMPLETING A 10K WHICH SUPPORTS FINDING A CURE FOR CERVICAL CANCER AND HPV.

5. You Like to Tag Team
Many women are big on community and socializing. This is why most group exercise classes are filled with women. In fact, most people who come to my group fitness classes are women. They will even come to the 6 a.m. bootcamp classes because they love starting the day with their friends. 
ADVICE: GET A FRIEND TO HOLD YOU ACCOUNTABLE AND WORKOUT TOGETHER IN THE MORNINGS. NO ONE LIKES TO BE STOOD UP, SO MAKE A COMMITMENT TO YOUR HEALTH AND YOUR FRIEND'S HEALTH.
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Evening Training Might Be Better For You

1. Your Job is High Stress
Women with high-stress jobs benefit greatly from an evening session at the gym. Sure their schedule is busy, but these women pencil it in and make it happen! Women who train afterwork find their moods elevate, they sleep better, and they reduce their cortisol levels (a hormone which can actually cause weight gain if you are constantly in a stressed state of mind). A glass a wine might help some to unwind, but do you really want to run an extra 40 minutes on the treadmill to burn it off? 
ADVICE: RATHER THAN USING FOOD AND ALCOHOL TO COPE WITH STRESS JOIN A GYM AND START FEELING AND LOOKING GOOD FROM THE INSIDE OUT!

2. You're All About Timing
Women who like to training in the evening often do it for a couple of reasons. The main reason being timing. Evening sessions just make sense because work is over, so there is no chance of distraction from the office. For some women, their spouse is able to help out with kids or making dinner. You also are really in to timing your pre and post workout meals, and they just happen to fit best in the evening. Generally, women who train at gyms in the evening love the big, group fitness classes. Most gyms have peak hours for group fitness classes from 5 p.m to 8 p.m. If it makes sense, why not?
ADVICE: TIME YOUR MEALS TO BE EVERY THREE HOURS AND PUT YOUR PRE AND POST WORKOUT MEALS AROUND YOUR TRAINING TIME. PENCIL IT IN. MAKE A PLAN AND EXECUTE!

3. You Like To Be Green!
In many cities, women these days are becoming more green! They are commuting to work by cycling, walking, or running. Depending on the length of your commute, this could be a great way to get in your needed cardio. Many companies have locker rooms and showers, and if that's the case for you then try out cycling to work. Women who do this are savvy with time management. They are also well prepared and love the energy rush they get by commuting to work in an environmentally healthy way.
WANT THIS LIFESTYLE? BE PREPARED. YOU MAY HAVE TO DRIVE ONE DAY TO STOCK YOUR STAFF FRIDGE WITH YOUR FOOD FOR THE WEEK. YOU ALSO NEED TO MAKE SURE YOU BRING A CHANGE OF CLOTHES AND OTHER ITEMS YOU WOULD NEED TO LOOK PROFESSIONAL FOR WORK. THERE IS DEFINITELY PLANNING WITH THIS CHOICE, BUT LOTS OF WOMEN DO IT AND LOVE IT!

4. You Love Short and Sweet
Women who love circuit weight training find the evenings are the best. Weight training in the morning just does not work because they don't have the time to get a first meal in and a gym session before their early 6 or 7 a.m. work start time. Instead, these women make sure they are properly fed all day, and then hit the gym fast and hard in the evening with High Intensity Interval Training, Plyometrics, or a Total Body Circuit. These women tend to be in and out of the gym in 40 minutes, and they are totally worked and nice and sweaty. 
ADVICE: GIVE HIITs, PLYOS, OR CIRCUITS A TRY. YOU WILL FIND YOU TRAIN WITH MORE FOCUS AND INTENSITY IN A SHORTER AMOUNT OF TIME. GREAT FOR BUSY MOMS OR WHEN YOU HAVE THOSE LONG MEETINGS.

5. ​You Feel It Makes the After Work Hours Feel Better
I am reiterating myself here, but evening workouts really do help to wind the evening down. It prevents women from stress eating, complaining, and giving in to their feelings of fatigue and stress. Evening sessions help so many women feel better after a day of being busy. It helps so many women be better mothers, wives, girlfriends, a best-friend and more. Why? Well, women who make time for their wellbeing afterwork understand the importance of self-love. To be great we need to feel great. Alcohol will only leave you with a high tab and sour stomach the next day. Those scoops of ice-cream will only cause guilt. That greasy pizza will only keep you further away from fitting into your goal jeans. 
ADVICE: MAKE YOUR EVENING SESSION PART OF YOUR NEW SELF-CARE. JOIN AN EVENING YOGA CLASS. TRAINING AT NIGHT DOES NOT NEED TO BE INTENSE EXERCISE. JUST FIND A WAY WHERE YOU CAN INCREASE CIRCULATION BEFORE OR AFTER DINNER SO YOU CAN REDUCE STRESS AND SLEEP BETTER. SLEEP IS THE NUMBER ONE THING WE ALL NEED TO INCREASE OUR IMMUNE SYSTEM'S STREGTH AND TO HELP US RECOVER.  PLUS, ADEQUATE SLEEP HELPS WITH WEIGHT LOSS AND BUILDING MUSCLE.
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In the end, it all comes down to YOU. Training in the morning is great and powerful, and so is training in the evening. There is no wrong or right time to train. You simply have to make yourself a priority. Making yourself a priority, seems to be one of the biggest issues with so many women. Many women have forgotten, or have never been taught, that they are worthy of self-care. Many women need to be reminded they are worthy of coming first. Too many women put their needs on the back burner, and that to me is not okay. I believe we are better employees, business owners, mothers, wives, family members, and friends when we take care of ourselves first. It is much easier to take care of others when we value our own health and wellbeing. 
If you need help living a fitness lifestyle, I am here to guide you! Please reach out. I have numerous programs that can get you to the next level of greatness. 

Much love,

Brenna

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I coach Because...

8/28/2018

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I have been an online fitness coach for men and women for many years now. These days, however, my passion is to focus my attention on helping women be their most powerful selves. The main reason why I want to help women is because I want ALL women to FEEL like I do when they go places. I want women to FEEL CONFIDENT in ALL situations and in ALL environments.

Some may not know this about me, but during my teen years and early 20s, I was not aware of my gifts and I second guessed myself often. Though I was pretty good at disguising it, I was trapped in a world of people pleasing and chained to the worries of what others thought about me. My self-esteem was horribly low when it came to my looks, too. I was actually teased and spoken to inappropriately by many boys in school because I developed early.  I was actually ashamed to be full-figured most of my life. It took me years to develop my self-confidence. What helped me to realize how powerful and amazing I am as a woman was weight training. Weight training also made my curvy nature look even more enhanced and lovely, and it gave me the confidence to wear clothes that made me feel feminine and beautiful.

In my opinion, what helps women to truly transform is weight training. Weight training changed my life completely. Improving my physical strength made me realize how unstoppable I truly am. Weight training helped me to silence my worries and my fears. Weight training, and the nutrition required to be a competitive bodybuilder, provided my life with structure and control. In truth, weight training saved my life, and gave me a whole new outlook on what it meant to be a sexy, powerful, and determined woman.

I see so many analogies about life in weight training. Weight training is tough like life. Yet, what an athlete accomplishes with the push and pull of iron makes them realize they are unstoppable and that they are capable of ANYTHING they put their mind to. Plus, what happens to your physique is sensational!  In my opinion, nothing feels better than a body full of muscle.

To all my women out there, I urge you to explore the power of weight training. Let me guide you and help you to transform from the INSIDE out!

​Weight Training Makes Your Curves COME ALIVE!

Many women have this misconception that weight training will make you bulky. That is a myth. It is simply not true. Consistent weight training shapes the body. It does not tone the body. Weight training builds MUSCLE. Muscle is what you want more of on your body. Why? Well, the more muscle you have on your body the smaller you appear and the tighter you become.  The more muscle you have on your body the more calories you burn at a resting state. The more muscle you have on your body the more you can eat! The goal I have for my clients is to replace fat to muscle one for one. Your weight becomes less important through my coaching because we focus on inches, body fat percentage, energy, and building strength and confidence. With my clients, we focus on total transformation.
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Women Inspiring Women

Everyone has people they admire and look up to for motivation. I have been inspired by long-time fitness expert, Ashley Horner, for years. In fact, she is on one of my manifestation collages. Her look and attitude about life inspires me to leave the world better than I found it and to be my ultimate best each day.  

Ashley Horner is a woman I look up to for many reasons. One, her relationship to weight training is similar to mine. She also is a woman who has overcome great odds as a Choctaw Native American woman with three young boys. She is not only a gorgeous fitness model, but she is also a coach, and a business owner of several non-profits combating domestic violence. She is also a humanitarian. She dedicates much of her time these days helping children at an orphanage in Haiti. I am in awe of her abilities as an endurance athlete, too. In fact, she is trying to show the world she can complete 50 Iron Man distances in 50 days. She is doing it all for charity, too. All the money she is raising goes directly to the children in Haiti.  She is like a living super hero. I see a lot of myself in Ashley, and to this day I push hard daily so that I can also live with excellence.

CLICK HERE TO READ AN ARTICLE ABOUT ASHLEY

Do you have a woman who inspires you? If so, who is she? I would love to know who she is so I can check out what she's doing to make this world better. 

EMAIL ME!
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Ready to Build a Powerful Physique?

I am currently accepting athletes. As a certified conditioning specialist, I look forward to being contacted by YOU!

I want to take you from GREAT to EXCEPTIONAL. No matter you age, sport, athletic hobby, or goal, I can craft a program which will get you into a conditioned state you have never experienced before.

I feed my athletes right, too. I make sure my athletes are fed properly. My nutrition program focuses on macro counting, but I also provide meal plan options and examples for people who find that method easier. When it comes to food, I do not believe in any type of mentality that involves CAN'T or restriction. I find this causes a person to have an unhealthy relationship to food. Actually, I am all about choices. I am all about results. I am all about what we CAN DO in relation to outcome.

If you're ready to go above and beyond please contact me!

I offer FREE 20 minute consultations.

CLICK HERE TO CONTACT ME
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Transformation Coaching Is About Changing How You See Yourself

3/6/2018

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I have been a transformation coach for several years now, and along my journey I have helped many men and women develop more freedom, discipline, vision, responsibility, and health in their lives. Most importantly, I have helped them change the way they see themselves.

"Having Brenna with me every step of the way made the journey feel more achievable and also kept me enthusiastic throughout the process," exclaimed successful transformation client, H. Cevallos, San Jose, CA.

Transformation coaching is different from life coaching or just fitness coaching.  Transformation coaching is a style of guidance which supports people bettering themselves and their lives by bringing about necessary changes, whether that is with food, fitness, actualizing goals, etc. The biggest difference with transformational coaching vs. fitness coaching or life coaching, is clients work on changing the way they see themselves. This style of coaching may include helping someone to change their self-image, or perceptions about themselves and their limitations. It is less about telling people what to do; rather, it is about giving people the power to change their relationship to him or herself through specific guidance strategies.

I believe in the power of coaching. Even as a coach, I have my own personal work to do, which is why I also have a coach. My coach guides me as an athlete and helps me to see bodybuilding shows through. I need him to be successful. It is hard to support ourselves when we are truly trying to change and grow. Even the best intentions from a family member or friend may not to help transform you the way a coach would. 
​Before I go on stage, I practice my posing. I make myself look at myself, mistakes and all. I enjoy looking at these little self made videos. They show me how far I have come and I can't help but to smile.
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The Best Coaches Have Coaches.
The Top Athletes Have Coaches.
Transformation Requires Teamwork!

Here I am with my coach, Davin Sugz, after our victory at the Ferrigno Legacy in November of 2017. Together, we are preparing for Masters Nationals, in Pittsburgh, PA, July of 2018. I cannot see my transformation journey through without him. This humble realization is part of my success. 

My transformation services include using nutrition and fitness coaching to radically change how you see yourself. I offer coaching for men and women of all ages. I provide online support to clients who are ready to transform from the inside out. My main goal is to educate each client about healthy living and life long fitness with sustainable, practical methods. The best part about training with me is that you do not need a gym membership!
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The Fight For Athleticism On Social Media

2/18/2018

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Recently, I started a Journey of L.O.V.E challenge for my subscribers. I asked my audience to embrace self-love in various ways for 40 days. Clients are challenged to do various things, such as come up with a daily mantra, like "I am happy, strong, and capable," or to find 1-3 things they love about themselves each day, such as "I have an infectious laugh; I have strong forearms; I cook amazing."  I decided to create this challenge for various reasons. One reason being the increased issues I see within American culture to compare oneself to others due to the ramifications of social media, mainly Instagram. What I observe are people expressing feelings of not being enough or feeling bad about themselves when they look at people's photos, which provide only life highlights and not the real thing. What I notice are increased feelings of depression, and I'm not okay knowing so many people are caught up in this mess, which is why I created the challenge. The platform I am ironically using for this challenge is in fact Instagram. The purpose of my challenge is to hopefully, positively impact some people to stop comparing themselves to others, and to embrace themselves more. 

Since I started the challenge, has meant that I have to lead the challenge and participate in the challenge. Very early on a profound exclamation came out of me. I discovered on the third day of my Journey of L.O.V.E that one thing I love about myself is that I am an accomplished athlete! Yet, on places like Instagram, what is being advertised as an athlete is often not the case. As a female athlete, I feel I need to stand by the meme: In a world full of fitness models, be an athlete. In my opinion, athleticism is radically different than being a fitness model.
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On Journey of L.O.V.E. Day 3, I decided I was going to focus on one thing I absolutely love about myself: I love that I am an accomplished athlete! On this day, I made it very clear on a social media post that an athlete is a person who has skills and TALENT within athletics (e.g. eye hand coordination, explosive power, stamina, the ability to visualize space and move through space with fluidity). Athletes are kinesthetic people. Athletes know how to connect with their bodies and adapt their bodies to various situations.  Athletes often have quick reflexes, too. Athletes are generally driven to the point of obsession to be the best in their sport. When an athlete is injured, or unable to use their body, it is mentally discouraging and physically depressing. Athletes are people who have to physically work hard to feel complete. Athletes are people who need constant movement to feel like their lives have purpose. Athletes love the feel of elevated heart rates, sweat, and being pushed to exhaustion. Athletes are often people who see food as fuel, and eat in a way to provide them the best performance. For my athletes reading this, you know exactly what I am talking about. However, I personally feel that social media platforms, like IG, are confusing people, particularly women, with the true notion of what it means to be an athlete.
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To begin, I think it is wonderful that more women and men want to get in shape, eat better, and strive for a body that they feel comfortable living in.  This post is not about casting judgement on anyone pursuing a healthier lifestyle. Actually, this post is trying to minimize damage to huge problems we already have in our society: comparing ourselves to others, falsely advertising products, and the objectification of the female body for fitness, marketing profit. 

First, I want to make it clear that working-out and exercising are not necessarily athleticism or training. To workout everyday is amazing and I completely support it. It takes discipline and dedication, but it’s not talent or athletics. Can it evolve into a sport or athletics? Yes, it most certainly can, but it does not have to evolve into an athletic endeavor. I do not even consider all people who participate in modern, regional bodybuilding shows to be athletes. Yet, at the national and pro-level of bodybuilding, I admire many life-long athletes, who turned to bodybuilding as a way to strive for competitions when they could no longer participate in a sport they once loved. 

Likewise, being pretty does not make someone an athlete. However, it is the people with the pretty faces and overall, aesthetic package which get the biggest followers on social media, and support from some supplement and clothing companies. I see this typically happen more with women than with men, and this connects back to the underlying issue within western society to objectify women for marketing profit. In defense of female athletes, all the pictures I've used for this blog are to show the array which athleticism for women actually looks like. What a female athlete looks like and what companies project female athletes look like is drastically different than what gets recognition for many companies on places like Instagram. https://www.instagram.com
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I would like to add, that athletes are the ones who can do more than dumbbell curls or look great in a bikini. Athletes are competitive creatures who need to work toward goals constantly. Athletes are always pushing themselves to either find a new PR (personal record for a one max rep https://www.bodybuilding.com/fun/other7.htm) for their deadlift, a faster pace for their mile, a new record for their laps in the pool, taller waves to drop from, a better landing for their round-offs, or to jump a further distance with their long jump. Whatever their sport is, a true athlete always wants to be the best, and when a true athlete is training it's not all about looks; rather, it's about performance. This isn't to say a female athlete can't chose to wear makeup to train or play a sport; rather, it means that what is valued more is being their best much more than looking the part. And let’s be honest, you can tell the difference between a real athlete and someone just trying to look the part. 

In defense of supplement companies, I can understand why they turn to people who are aesthetically pleasing to sell their products because sex sells. We live in a capitalistic society, so whatever sells is what companies are going to use because money wins at the end of the day for business owners.  However, who a supplement company or fitness apparel company uses as a model to advertise for them does not mean the person is an athlete. I can always tell who is truly an athlete or not just by exploring the model's social media page. When I explore a person’s site, who is marked as an athlete, and nothing they post is related to sports, strength, or fitness I feel annoyed, frustrated, and discouraged. As a female athlete, it tells me that sex appeal trumps athletic ability, and this to me is not okay. In my opinion, it is archaic thinking. In my opinion, this is where a shift in marketing needs a make-over. 

I know I cannot change society alone, debunk the beauty myth alone, or see my opinions turn to reality overnight. What I can change, however, is who I support in the fitness industry. Starting now, I will only support companies and people who are true to athletes, sports, and fitness and nutrition experts.  I’m doing this for my own respect as an athlete, scholar, coach, trainer, and humanitarian. I am also making this conscience choice for young girls and boys. In my opinion, our youth needs role models who truly represent what it means to be an athlete. I feel this decision will help our youth to see the true beauty of sports, bodies, strength, and talent. Hopefully, my decisions can create a ripple affect by encouraging more people to do the same. Hopefully, overtime, companies can start giving more credit to where credit is deserved. 
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Acting on Vision: Make It Happen

2/1/2018

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We have just one life to live, and that should be enough if you do it right. Yet, for many of us, acting upon our life vision is where the challenge lies. Along our journey through life we hit many obstacles. We experiences stalls. We also go through periods of highs and lows. Yet, there is something within in us that keeps us going. I believe what keeps us going is our vision for a better life; a new day; another chance at living. It's the inner drive to keep dreaming and to make the IT happen!


Over the last couple of months, I have realized a few things about creating the ideal life. In fact, my vision has become so strong that I want to share with you the process to make your ideal life happen. The steps below are all the ways I have been able to live a life as a bodybuilder, yoga teacher, educator, health coach, writer, model, and mentor. 

1. If you really want something you have to be willing to endure sacrifice. If you’re not willing to let something go to gain what you want then you never really wanted IT in the first place.

2. You must be consistent and patient. These come hand-in-hand. You can’t expect instant reward or overnight success. Those ten, twenty, sixty minutes of work a day you put toward a goal add up over time. You have to TRUST the process and TRUST YOURSELF, and NEVER GIVE UP!

3. You have to work hard, be open to receiving help, and gravitate toward like minded people. You cannot do everything alone. Find allies. Build a team. Generally, more minds are better than one. 

4. Believe in yourself. You are capable of anything. You just have to believe it and act on it.
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Seven Steps For Soulful Living

1/22/2018

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Before the start of a new week, I like to give myself the opportunity to look ahead, get grounded, and reset my focus and intentions.  To live a soulful life, and a life full of purpose, takes constant reflection and self-examination.  It is not easy to examine our flaws; nor is it easy to be a better version of ourself each day. To continue to grow into our best version takes a tremendous amount of hard-work. The work for self-improvement forces us to be honest and open with ourself. In fact, daily sacrifices, or steps to enhance our mind, body, and spirit truly speaks to our personal character and inner-soul. Daily decisions are a testament of our personal faith, courage, love, and discipline. To live a life uncommon can at times be painful, but it is the overcoming of obstacles, internally and externally, which makes life worth living. 

7 Steps For Living With Soul

Every Sunday I rest and reset. I call it Soulful Sunday. My Soulful Sundays are approached in these seven ways. I hope you find them inspiring and can apply the steps to your own life. 

1. Connect with my spirit, my faith, my prayers (e.g. church, yoga class, meditation).

2. Rest and/or some form of therapy: sleep, body work, relaxation, a walk.

3. Meal Prep. Preparation is the key to success. Luck isn’t necessary when I’m prepared. Timing with preparation equates to daily victories. 

4. Examine my money (stop hiding from money) and figure out a plan to be better with it. 

5. List ways, and take action, to live more in the light and with less toxicity (e.g. get ride of food temptations; stay away from toxic/negative people and places).

6. I remind myself that being genuine is the key to life. I strive to live with kindness and to be true. I plan to keep walking on the path of righteousness; to keep doing "the work." I remind myself that this path can hurt because I may find myself alone (I find journaling/writing is helpful for this reflective practice).
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7. Keep growing: mentally, physically, and spiritually. Everyday, I do things to help grow my mind as much as my body and vice versa (take time to learn a new language, read, write, listen to podcasts or lectures).

​Remember: Daily sacrifices are a testament of faith, courage, love, and discipline. It takes heart to get anywhere worth being in life.
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Eat. Sleep. Repeat.

8/23/2017

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As a fitness lifestyle coach, one thing I have noticed about first world people is their habitual nature to go, go, go. Most people from industrialized countries are workaholics who are poorly fed, highly caffeinated,  dehydrated, under exercised, over stressed, and lacking enough sleep. All these factors cause major health problems in the long run. The one area that I find troubles most working adults, and adults with children, is the lack of sleep. Even adults who claim to get 7-8 hours of sleep a night are often getting less than that due to stress induced dreams, trouble staying asleep, trouble breathing while sleeping, or some other sleep impairment. Without enough sleep it makes it ten times more challenging to reach fitness goals.  To avoid having to use any type of drug to promote sleep, I recommend paying attention to the micro-nutrients in food that promote better sleep. 
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Over the years, I have learned the value and importance of fiber rich diets. Fiber rich diets not only support better digestion and feeling full, but fiber rich diets also help with better sleep.  Often times, when we increase our fiber content from foods like dark, leafy greens we start to crave less sugar and processed foods. Our body's brain begins to recognize what feels good and we start to crave more of the good stuff and less of the bad, processed stuff.  What is actually happening when we eat right is a release of melatonin.  

Melatonin is a hormone which helps to control our sleep cycles. In fact, you can find melatonin in fruits and vegetables, not just through supplements.  A diet rich in fiber increases the amount of melatonin in your system, which helps to promote restorative sleep.  My clients know that I make veggies a free food. I would never restrict the amount of green veggies that they eat throughout the day because I want them to feel full and satisfied.  If my clients feel satisfied after a meal they are less likely to crave processed, high sugary foods. This improves their overall health, which includes their sleep habits.  
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Other micronutrients to consider for improving sleep are vitamin D, omega-3 fatty acids, magnesium, potassium, and vitamin B.  Both vitamin D and omega-3 fatty acids, can be found in foods like salmon, sardines, yogurt, nuts, and eggs. These foods help to regulate the release of serotonin in the brain, and help to regulate sleep cycles.  Magnesium, potassium, and vitamin B help the body to be more relaxed and feel good. When the body feels good and is relaxed, we produce more serotonin and our central nervous system can be more at ease.  Being at ease helps sleep patterns, reduces the risk of disease, helps people overcome mental health disorders like depression and anxiety, and helps people to conquer weight loss goals.  

Below is a list of researched micronutrients and hormones to help support sleep cycles.  The foods listed are all part of the diets I create for each client.  As a coach, I am not just concerned with the outer appearance of my transformation clients. I am highly concerned about what is happening internally.  Before we can change our outside world, we have to take care of the inside world.  May we all have deep, restful sleep, so we can be happier, fuller people.  
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1. Melatonin: Bananas, cherries, flaxseeds, bell peppers, raspberries

2. Serotonin: Bananas, kiwis, pecans, pineapples, plums, tomatoes, walnuts

3. Omega-3: Eggs, flaxseeds, salmon, sardines, trout, walnuts, potatoes

4. Magnesium: Almonds, cashews, pumpkin seeds, extra dark chocolate, salmon, yogurt

5. Potassium:  Squash, avocados, bananas, salmon, sweet potatoes

6. Tryptophan: Eggs, spinach, turkey

7. Vitamin B: Avocados, bananas, bulgur, pistachios, salmon, brown rice, sesame seeds

8. Vitamin D: Eggs, mushrooms, salmon, sardines, turkey, yogurt 


list supported by

Journal of Medicinal Food
Yoga Journal
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methods for success

8/21/2017

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Let's admit it, successful people are captivating. When we see a person we deem as successful we notice many wonderful merits about them. Successful people just have spice, flavor, and magic to them. It's almost as if they can walk on water!  For people who are struggling to get even the basics down in life, successful people can seem like gods, or even non-human. The funny thing is that successful people are no different than any common person. What makes successful people successful is the difference in how they use their 24 hours in a day compared to a person just floating through life.  In all my research, self-practices, and encounters with success and successful people I have found ten things that cannot be ignored for creating life-long success. To have and maintain success there are 10 methods which need to be adopted into daily life.

Brenna's 10 Methods for Success

1. Set and Commit to Daily Goals/Agenda/Commitments with a Calendar.  
Setting daily goals/agendas/commitments with a calendar is much different than a to-do-list. To-do lists are great, but a calendar marks your actions throughout a month in a big visual way. Plus, with today's smart phone technology, successful people use the calendar system to remind themselves to do everything from working out, eating on time, getting to bed on time, and/or waking up early. My most successful clients calendar everything and make dates/commitments with themselves. 

2. Consistent Routines.
We all know that consistency is key for lifelong habits, body transformation, and reaching goals. Being consistent is part of every successful person's vocabulary. 

3. ACTION DRIVEN, PERSISTENT, and HARDWORKING. 
Successful people are the ones who walk the walk and talk the talk. They are persistent toward all their goals and visions. They simply won't quit. Their work ethic is just impeccable. They know when to rest, but they have the drive of a thousand horses. 

4.  Efficient with Energy and Time
Successful people are the best at time management. They often get up early, set bed times, and know how to delegate tasks based on level of need or challenge. Successful people are resourceful. They know how to get help with tasks, and aren't afraid to put together frames of structure, so that tasks can be completed more efficiently. 

5. Network 
Successful people know how to network. They are generally people persons. They understand the value of politics, and they understand that no man is an island. They welcome collaboration, cooperation, and communication. Successful people understand that in order to be successful they need to work with the best in whatever industry is their niche.

6. Practice Self-Care
Successful people take good care of themselves. They eat right. They want quality food in their life because they value their health. Successful people make time for exercise for the same reason they eat right: they know their health matters.  They also stay on top of doctor visits and routine check-ups.

7. Reflective and Intuitive
​Successful people are reflective individuals that have developed a skill for self-awareness. They reflect daily on their thoughts, actions, and words. In fact, many top successful people meditate. Meditation helps to be more reflective and open to the possibilities of one's future and life goals. Successful people are very intuitive, mainly because they are so reflective. Their ability to reflect is also why they have high emotional intelligence. They are self-aware and tapped in. They can also read people extremely well because they are great at networking and putting themselves out there. They are always listening, whether to themselves or to the people in their network.

8.   Accept Responsibility and All Actions
Successful people are beyond responsible. If they say they are going to do something they do it! They also admit when they made a mistake or were wrong. Successful people never blame or play victim. 

9. Move Forward
Successful people move forward no matter what. They do not see mistakes as failure. They never give up. 

10. Lifelong Learners
​All successful people desire to keep on learning and growing. Successful people invest in themselves. They either hire a coach, trainer, attend seminars or retreats, or take classes to keep them at the top of their game. The best like to learn from the best. 
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Food Is Personal

7/24/2017

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 In the last five years, I have come realize some very important  things about food. Food is the most personal and intimate choice a person can make in their life.  I have come understand that our food choices help to illuminate our identity.  Food defines us culturally. Food can reflect our political stance.  Our choice in food reflects our level of knowledge and education. Food even sets people apart economically.  Our relationship with food can be either healthy, obsessive, destructive, or detached. Have you ever examined your relationship to food? Do you have patterns with your relationship to food? How is your relationship the same or different from when you were a child? Food is so fascinating, and to me it is the one way to really heal our world because food is everything. 
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When clients come to me ready to transform, I'm not just wanting to help them to develop better habits with fitness, but to develop a better relationship with food. Food is intimate. Food is personal. Food brings up many emotions and beliefs about ourselves. Think about it. Do you find yourself turning to tastes, treats, meals, or flavors when you are experiencing an emotion? Do you get nostalgic for certain foods during the holidays or months of the year? Do you ever punish yourself with food (this includes deprivation and glutenous behavior)? Do you pleasure yourself or others with food? I am sure you answered yes to one or more of these questions. 
I think one of the cruelest or insensitive things we can do is to criticize a person's food choices.  I am dead serious.  I will never forget when I was in 5th grade and I teased a girl for eating a generic brand of yogurt. Can you believe that? This girl was incredibly poor and my commentary about her choice in food was my way of telling her my family had more money and better access to resources than her family. I still cringe when I think about that day. Fortunately, my teacher kindly helped me to see how cruel I was being, and to this day I am highly sensitive to people's choices with food because our food is connected to so much more than survival and getting energy.

I am not sure if it was karma, but since becoming a bodybuilder I have earned my fair share of food criticism and questions. I'll be honest, so many times it literally infuriated me. I would think to myself, "I'm just eating broccoli and chicken, why are you questioning me, criticizing me, and staring at my food with judgmental eyes?"  The comments and questions I received often made me feel embarrassed and alienated. What I came to realize though was that people were curious. It was if people wanted to know if my food was magical and if I had some secret trick to getting my body to transform based on food choice. Then, I began experiencing people shaming themselves in front of me for their food choices. For example, people feeling the need to explain why they were eating McDonald's when I never even asked a question. I would simply say: No judgement. It's okay. No need to explain. Talk about food being personal and a source of great intimacy.

Let me tell you, though, my chicken is no different than yours. My kale is not sprinkled with fairy dust, and my water is not from the fountain of youth. My food choices, however, come from years of education and inner personal work. I have learned that by better understanding nutrition I could transform my body. I have learned that through logging my food I could recover from an eating disorder I had as a teen. I have learned through the cooking of my own food that I could connect with my own creativity and culture. By cooking my own food, I also realized I didn't need to be dependent on fast food or packaged food products. I have also learned that the sharing of food brings me closer to people in my life. Food is not just energy. Food is everything.

If you really want to transform your life, the most important thing you need to do is get in touch with your food. Once you get connected to food, then you can move into the world of nutrition. Once you move into the world of nutrition, you can move into nurturing yourself. Once you begin to nurture yourself with proper nutrients and nutrition, that's when you begin to heal and transform your life. 

Below are a series of questions to help you come to some realizations about your relationship to food. I want you to pay attention to patterns, gaps, or sensitive areas that you may have with the questions. What do you notice? Where are some areas you feel need work? Never doubt the power food has over our lives, our emotions, our thoughts, or our beliefs about ourselves and the world. Mind-Soul Bodybuilding is all about helping people to truly transform, so if you need support with food please reach out. 

Food Is Personal Exercise

Below are a series of questions to you can either answer in your mind or jot down. You may find that these questions inspire you to journal.  You may even want to have a dialogue with a friend about these questions. Better yet, these questions may help you  realize that you need support and coaching  with complete mind-soul-body transformation.  

1. Do you use food to comfort yourself when you feel sad, depressed, dejected, at a loss, confused, angry, or lonely?

2. Do you pleasure yourself with food? Does sharing food make you feel happy? Do you like to cook for others?

3.  Are you a food tyrant or extremist? Do you judge or criticize others for their food choices or where they shop for food? Do you criticize yourself about your eating choices?

4. Does sharing food make you anxious? Do you hoard food? 

5. Which statement do you say more: "I can't eat that" vs. "I don't want to eat that"? Do you recognize how each statement is drastically different in terms of control and personal choice?

6. Do you cook your own food or do you eat out? What keeps you from cooking?

7. Do you reject or fear foods from any particular ethnic or cultural group? Why? Have you ever considered your relationship to cultural acceptance or bias? Have you ever examined your relationship to racism or classism?

8.  Do you envy people's food choices? Do you avoid social gatherings if food is involved?

9. Do you forget to eat? In what other ways do you lack self-care?

10.  Do you follow food trends or believe in food fads? 
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    Author

    I am an educator, competitive figure athlete, yoga teacher, and health and wellness coach. My joys and passions include: physical exercise, strength training, surfing, yoga and meditation, being out and having fun in nature, being with my dogs, and eating whole foods with intention. I also love learning and studying new concepts, caring for others, dancing and music, and traveling. Yet, my biggest love is giving to people pure and simple! What I love giving most are tools and advice to empower people to create their own authentic life. It is my hope that these writings, the sharing of my personal experiences and own learning influence your mind, soul and body, so that you can build the life you deserve and want!

    Please leave me comments, questions, or concerns. Your feedback helps me to discover new ways to communicate, educate, understand, give, guide and grow.


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