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Lessons From The Jungle

If you've been following along my social media the last couple weeks, you were probably thinking what tf is she doing? Why is she always sweating? Where does Dallas have that many trees? Did something just shriek in the background? I spent the last two weeks in Costa...

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Hormone Disrupters 101

Hormone or "endocrine" (the fancy word for hormone) disruption is becoming a more commonly discussed topic. Obviously, I'm a fan of pursuing health, so it's cool to see people get hyped about wanting to upgrade their health. But...BUT...I see people go NUTS on this...

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Your Weekly Plan in 30 Minutes (or Less)

Want to lose 10#? Lean out your midsection? Stop feeling so lost & behind during the week? Cool, those are completely realistic goals. Shout out to one of my badass clients Alex for coming up with the expression "automate the things you hate" to describe how he's...

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Food Logging

Should you be logging your food? No doubt, data is king. Without it, we’re just guessing. But is logging your food the missing key to your ultimate health? Orrrr could it cause more problems? ⠀⠀ The best part about 1:1 coaching is helping my clients apply ONLY the...

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Health Benefits of Nature

Access to the outdoors can be pretty limited these days - whether it’s due to living in urban areas or the short distance between our door and the car. And let's be honest it's YET another thing we know we "should" be doing, right? It's why I love providing simple...

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Why We Need to Play

“We don’t stop playing because we grow old; we grow old because we stop playing.” George Bernard Shaw The essential health factor no one talks about...how often do you play? When it comes to health and wellness, we often see the same topics discussed ad nauseum:...

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Flossing Does What?

How’s your flossing game these days, fam? A buddy recently sent over a cool article about the insane ways that flossing improves health and longevity. Since simple daily practices that increase our health is pretty much the BFrank call to arms, I’m bringing it to you...

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How To Win 2019

Hell, I love New Year's. The whole world gettin' psyched about improving themselves? I don't see why we wouldn't want to take advantage of riding the momentum and taking some time to reflect. Let's just take it one further step this year and implement some EASY...

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HITTIN’ THOSE STEPS

Starting a new workout program? Combatting stress or anxiety? Interested in fat loss? Struggle with a sweet tooth? Want to improve performance? Boost immune function during flu season? Time to get those feets a’movin’. Walking has been shown to improve all of the...

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Circadian Rhythm: What You Need To Know

Can you relate to this scenario? You've decided to focus on your sleep. You eat dinner, get your pj's on, skip the extra tv episode and head to bed nice and early. And...there you are. Lying in bed. Not sleepy. Starting to get frustrated that you're for ONCE trying to...

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Detox Season

Raise yer hand if you've ever done a juice cleanse, elimination diet or detoxification protocol... We've all been there. The idea of "cleansing" our bodies of harmful crap sounds appealing right? Who the heck can eat perfectly, abstain from alcohol, sleep 9 hours a...

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Dry Brushing

Big fan. Biiiiig fan. I started dry brushing a few years ago and to be honest was (pleasantly) surprised by the results. I noticed a massive difference in the quality of my skin (and now know why). Our skin is not only our largest organ, it is also one of our major...

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Health Hacks

Yeah, I know so clickbait-y but these are for real some effective as hell tips. Check 'em out and let me know what you think! Dry Brush Legit obsessed with this one. I started dry brushing before showers three years ago and noticed an insane difference in my skin...

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Stress Relief Tactics

We live in a society of badasses. Everyone handles and navigate so many things on a daily basis it’s insane. Honestly, I think we’re more comfortable operating beyond our limits…which is kindaaa the problem. We’re not comfortable at rest. The true reasons behind our...

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Food Keeps Us Humble

I’m willing to bet you’ve wished you didn’t have to deal with the inconvenience of eating more than a time or two. And you’re definitelyyyyy not alone. Who has time to sit down 3-4x/day, smile, relax, chew and heck, actually smell their food? I know it sucks, but we...

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Journaling For Dummies

Imma be real with you because i get it - I know journaling is yet another one of those practices we've started and stopped a gazillion times and can't seem to stick with. I’ve been there, too. And I’ve found it usually comes down to two main limitations: We suck at...

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How To Booze

I suck at drinking. Sometimes my body be like “girl, you fine!” then 5min later “jk we are not fine, abort ABORT.” I’m pretty sure I missed out on the enzyme/gene that helps break down alcohol lol. So, I’ve learned to be real choosy on when and how much I consume. But...

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Should I Buy Organic?

This convo pertains only to organic produce. Those organic chocolate chip cookies are a marketing scam and ya might as well spring for Tollhouse, mmk? Organic means crops that are generally grown without synthetic pesticides (they can still use natural pesticides),...

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Holiday Gift Ideas

I'm keepin' it reallll simple today and sharing a list of some of my favorite products, mostly health-based but also some other items that I really enjoy (like some pet stuff haha). There's something for everyone in here, not to mention some ideas to add to your own...

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Weekend Woes…The Aftermath

So, you ignored all the "win the weekend" advice and went early 20’s rager? Or perhaps you attended a kickass holiday party, and slammed all the fudge and egg nog you could stomach. You probably feel a little bloated and perhaps a bit frantic. Cool, let’s regroup....

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Holiday Survival Guide

How to survive…heck, even thrive…during the Holiday Season It’s time to move on from the “I just need to get through the holidays” mantra. This season is literally about spending time with people you love (hopefully), doing things you enjoy. Why not find a way to...

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Are you eating enough?

Yeah I get it, you're trying to lose fat. But listen homies, you gotta earn cutting with consistency. Jumping in and out of restrictive diets keeps leading you down the path to hormonal damage, gut issues, and weight loss plateaus. NONE of those things are fun. You...

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Social Media Boundaries

Well, the science is in and more time spent on social media is correlated with lower life satisfaction, addiction, increased eating and body image concerns, sleep problems and symptoms of depression. Womp wompppp… But hey, social media ain’t all bad. It’s a means to...

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Meditation For Regular Folks

Let's nix the banal intro and cut right to the chase - we all know meditation is helpful, but we don't do it. Why is that? Well, either we don't actually believe in its effectiveness or, like any other behavior change, we make it more difficult than it has to be....

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Making Meal Prep a Habit

Making meal prep a habit - versus that 4-hour slog you endure when you force yourself every month or so - comes down to some VERY simple habits and tricks. You kinda have to fail forward & figure out what works and doesn’t work for you, but here are some of MY...

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Beat That Afternoon Slump

I know what yer thinking' - damn Bri, you mind reader, that slump is hitting' me right now and the office candy bowl full of leftover Halloween candy is calling my name. We've all been there. Having some off days or occasional fatigue aint no thing, it's life. But if...

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Got extra chub around your tum tum?

FIRSTTTTT OF ALL, low body fat does NOT necessarily equate to health. “Healthy” body composition is higher than you think for males and females, and I’m sorry media has made you think the opposite. Personally, I have found that the absolute BEST I’ve felt in my life...

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Your Posture Sucks – Let’s Fix It

When we think about posture, we tend to think of how we sit at our desks, or maybe how we stand. But true posture has more to do with how we MOVE. It is dynamic and interconnected - and getting your posture in order could be the ticket to boosted confidence, that...

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Say Bye to Sugar Highs

It’s 2006, before baby Bri understood her insatiable urges to double fist Haribo gummies and Sour Jellies were insights into her emotional health. It’s before she learned that cravings could tell us about our nutrient status or gut health and be solved as simply as...

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The Power of Preventative Medicine

I'm thrilled to be sharing a guest post this week that comes from a fellow wellness advocate. She speaks through the lens of a pharmacist in traditional medicine with a passion for integrative nutrition - worlds that often struggle to align. Included in her post are...

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Upgrade Your Productivity

In the past, I felt incomplete if I wasn’t filling every pocket of time with ‘doing’. These days, increased productivity (aka using my time more effectively) grants me freedom to fill my time with the good stuff: rest, relationships, care. If #hustle is your stand,...

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Practical Tips to Crush Your Sleep

I had terrible insomnia all through college. I remember feeling so stuck - the later I fell asleep the later I needed to sleep in, the less productive I was and the more likely I wouldn't be able to sleep the next night. It was a nightmarish cycle. If you can relate...

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Eating Veggies For Dummies

Let's skip the part where I tell you to eat 6-8 servings or 10 colors of veggies each day. You don't need me or anyone to tell you that eating our plants can lower breast cancer risk, reduce hypertension, improve gut health, prevent colon cancer, and protect against a...

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Give Yourself the Dignity of the Process

We’re essentially fighting biology when we choose to improve our health. This shit ain’t easy or natural anymore. We’re battling the donuts in the break room, the stimulating lights all hours of the night, our warm, cozy beds, even the urge to be incessantly “busy.”...

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How To Breathe

I didn't pay breathing much mind until I went balls deep into the SealFit methodology in 2015 and learned how to Box Breathe. Aaaand I've been a pretty hard convert ever since. I kinda treat it like Windex from My Big Fat Greek Wedding. Stressed? Go box breathe for a...

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Drone Therapy: Social Media Health & Strategy

I've hesitated to chat about this topic for awhile because it felt kinda hypocritical. Leveraging media to encourage less social media consumption? Well, I decided to nut up because within my scope as a coach is constantly examining what it means to live well as a...

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Road Trip Tips & Tricks

I'm getting the hang of these 11-hour road trips to Nashville, so I’m passing along some strategies I use that make the trek enjoyable! MOVE before Ya Sit What’s better than a peaceful drive filled with brainstorming, books on Audible, and the cutest copilots ever to...

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No-Nonsense Guide to Meal Prepping Like a Pro

We all know meal prepping is a key part of the whole health and fitness thing. But I think so may of us have been indoctrinated with the mental images of chicken and broccoli in their pre-portioned containers lining a counter that it can be daunting to get the hang of...

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Managing Shiftwork

The effect of shift work has been likened to a long distance traveler working in San Francisco and returning to London for rest days. We all know it screws with us, and I think can contribute to the mindset of “oh well, nothing I can do.” Having worked with tons of...

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“Asking For a Friend” – Part 2

MY LORDDDDDD this one was a doozy! Here are the awesome questions we're going over today... I barely eat at all, but still have stubborn good amount belly fat? How do I know if I am undereating or overeating? I have a sweet tooth, how do I stop eating desserts? Are...

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“Asking for a Friend” – Part 1

Last week I threw out a question on social media asking people to submit common questions about food. I received A TON of contributions. I had the chance to work on condensing my writing (dis is pain for me), but I still had to turn it into a two posts. So, this week...

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How Morning Routines Improve Our Lives

Do you remember your state of mind when you got up this morning? Did you wake up with a sense of urgency to get ready, make food, hurry, etc.? Did you rush around with creaky joints, checking your email, turning the coffee pot on? Does it often feel as though the...

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Creating A Bedtime Routine

Yassss bedtime routines *rubs hands in glee* The bedtime routine is one of the first things I chat about with my people. Want to see massive improvements in your sleep? Gain energy throughout the day? Burn fat? Take over the world? Splendid! Today we're going to help...

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What the heck is Gut Dysbiosis?

This topic in particular hits really close to home for me. Last year I was diagnosed with gut dysbiosis after years of long-term chronic stress coupled with undereating and high intensity training. When you hear about the potential consequences of any of those things,...

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Do You Know HOW To Eat?

Since this is one of the first topics that I bring up with new clients and since it has popped up in some check-ins this week, today we’re visiting the super sexy subject of meal hygiene. I know what you’re thinking. “Bri, I wash my hands before eating. At least when...

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Facing Stress

Don’t you hate being reminded how unhealthy it is to be stressed? It's not like we enjoy stress...right? It feels like there is nothing we can do about the demands we are placed under every day. Let's be real, just to be a functioning member of society, the number of...

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Extreme Habits Lead to Extreme Failure

I think we all innately know how to be healthy. But our world is noisy, demanding and blocks out that intuitive knowledge. Ultimately, what I see in clients is that we’ve lost faith in our ability to follow through. 🎂No sugar for 30 days🎂 🛏 Go to bed at 9 🛏 💪🏼 Workout...

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How To Stop Losing Your Sh*t on the Weekend

(Guys, look at that sad pug. I snort laughed when I found this image, come on it's so perfect. Ok, I'll get to it now.) Most of us are familiar with this picture. Monday thru Thursday we’re locked and loaded, crushing our meals, snacks and everything in between. Then...

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Meal Prep Besties

Allow me to introduce you to your newest meal prepping wingmen/women....whatever, it's just an expression. No more running out of food by Thursday. You've officially got kickass options. Farmbox and Dallas Prep Kitchen are local to Dallas but if you are in another...

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The Ultimate Travel Guide (to not losing them gainzzz)

Let's be honest - traveling while maintaining health goals can be TOUGH. But it doesn't have to be impossible. I had some awesome input from a couple clients who are travel pro's (Carolyn and Brea you guys rock), and I'm jazzed to share this FREE handout with you. In...

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Creating a Sunday Ritual

In a successful program, Sunday's are all about rest and prep. If you get really efficient, the prep part doesn't have to take long. But ensuring you set aside a little time to plan meals, set some goals and prepare your mind for another week is a HUGE factor in...

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Hacking Your Afternoon Meal

If we've worked together for any length of time the topic of an afternoon meal (often affectionately dubbed "second lunch" or "elevenses") has likely come up. So, why do I often INCREASE the number of meals for clients? Far more often than not, people come to me with...

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Getting Out of Limbo

I’ve got a tried-and-true, killer strategy for getting out of limbo and helping you actually accomplish goals. ⠀⠀⠀⠀⠀ Limbo is that space where we recognize we are unsatisfied with something but don’t take any action. We often stay in limbo because we think big goals...

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Do You Even Hydrate?

It's summertime, hot as HECK in Texas, and overlooking the potent benefits (and consequences!) of something as simple as proper hydration happens to people every year. Yes, of course we want to look at our H2O intake. But especially at this time of year, more factors...

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A Call to Standards for Coaches, Owners, and Athletes

This isn’t specifically a post for outside or inside the gym. But I’m over these nonsensical blog posts railing on CrossFit. Let’s change direction and highlight some gyms and people doing it right in the strength and conditioning world shall we? There are far more...

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Confessions From A Coach

Lately I have had a strong desire to share a few thoughts with the people who fill our gyms with their dedicated presence each day. When I finally forced myself to sit and jot them down, it struck me how many had been topics of conversation with fellow coaches and...

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