 Oh the dreaded F word! Fat loss. A place too many feel they need to live in constantly, but honestly shouldn't. Also, many who claim to be in a fat loss stage are not actually in a fat loss stage because they are not in a caloric deficit. I want to bring forward some hard realities about fat loss. Some might be hard to hear, but they are true and need to be applied if fat loss is your real goal. 1. Fat loss is going to be challenging AF! When you are in a true fat loss stage of life, you are eating less calories than your body needs. You are going to have to make serious changes about your daily habits and food choices from types to quantity. It will take planning and diligence. 2. Consistency day after day is the KEY to real fat loss. Fat loss will NOT WORK if you are on your plan a few days and then off the plan. It will not work if you track your macros here and there. Things will not change on the scale or for your clothes if you are "good" during the week and then eat like beast over the weekend. 3. You will have moments of hunger. You will have to accept that part and find ways to work around it. Part of change is being uncomfortable. Being in a caloric deficit is not easy. It is not easy for anyone, so stop saying it is hard for just YOU. To help with the hunger aspect, make sure you eat PLENTY of protein. Stay hydrated. Eat nutrient dense foods. Get plenty of sleep. All of these things will help you in the fat loss process. 4. Be reasonable! It can take up to 3 week of being 100% consistent before seeing any change physically. You should NOT be basing your progress by the scale only. It is important to have multiple ways of seeing your fitness progress: measurements, photos, how clothes fit, your performance in the gym. 5. BE PATIENT. Nothing in life happens quickly. You will not lose weight on the scale every day or week or sometimes in a month. Sustainable fat loss takes time! 6. Plan for success. You will need to plan ahead-meals, shopping, how to eat out, etc. Trying to wing it won't work or pay off. Tracking macros as you go will fail you. You should be tracking your food each morning and sticking to that plan for the day. Learning what makes up your daily food intake will only help you in the long run and you will build a better connection with yourself. 7. Fat loss dieting should be short term. It is NOT a lifestyle. You don't want to be in it forever. You don't have to stay in a deficit to maintain earned fat loss. Knowing that fat loss is temporary helps you (mentally) in the long run as you build a fitness lifestyle and healthy mind and body. 8. Know yourself! You should be monitoring your biofeedback. Pay attention to key elements such as energy levels, sleep, digestion, mood, and your sex drive along the way. You may need to stop dieting if you are physically starting to suffer. Reverse dieting is essential too. 9. Think health first. Eventually, you will have to reverse diet and work on getting to your maintenance calories which takes time. To get to a desired look or feel in your body may take several rounds of dieting in a deficit to reverse dieting to your maintenance calories. There is no rush. There is no need to compare your NOW to someone else. 10. Being fit and happy does not have one size. You get determine how you feel best in your skin at the end of the day.  Never give up on yourself. Always reflect on how far you have come, even if the progress is slow. Progress is progress, so keep going! Be realistic with your approach and flexible with your methods. Love, Brenna  Supplementing your body with the best nutrients is key during a fat loss phase. Honestly, any phase of a fitness program requires the best nutrients. Here is a stack I use daily to help me get enough protein, help me manage stress, and to keep my hormones healthy. Click here or on the picture to go directly to my affiliate shopping link.
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A few weeks ago, I had an intuitive feeling to reach out to a former transformation coaching client of mine, Yanet Dailey (on an aside note, it is common practice for me to remain in contact with former clients because the relationship we establish becomes very personal). Yanet, now 39, came to work with me in April of 2021 with her short term goal being similar to most women who come for coaching: to lose weight. Yanet’s reason for fat loss was greater than looks. Yanet also wanted to lose weight to get her cholesterol level better and to help her get pregnant. As a busy 1st grade teacher, and mother to a now five year old boy, Yanet did not know how she could manage a fitness lifestyle. In a sense, Yanet was at a low point in her life when she came to me. Physically she was very overweight and struggling with her fertility. Her doctor said that she could take medication to help her lose weight, control her cholesterol, and get pregnant, but Yanet was wise and wanted another path. Yanet wanted to give herself and her body a fighting chance to achieve her goals of better health and the promise of pregnancy by working on her health the good old fashion way: proper nutrition, exercise, and stress management. Yanet knew she could not do this journey alone, and that’s where our coaching relationship started. Why was fitness coaching an important investment for you? I decided to put my well being first. I am a mother, a wife, an educator! I knew that in order to be there for the people I love, I had to be well (physically and emotionally). How did you change emotionally and perhaps spiritually from coaching? Did you find you began to believe in yourself more or have more confidence? Yes! As I began to see a change in my body, energy level, and well being, my confidence grew. How did fitness coaching help you mentally or with your mindset? Our weekly check-ins were very helpful. Having to reflect on your week’s work, your highs, lows, and areas you needed support in. You (Brenna) always offered constructive feedback. I liked how sometimes it was tough love and you didn’t let me get away with excuses. “Just get it done!” We (also) had monthly coaching sessions via Zoom. During this time we talked about everything! I especially liked how you made it a point to talk about “self care”. What was I doing for myself? What was I doing to relax? You (Brenna) had me do journaling activities. Sometimes you would give specific prompts and other times it was just me expressing myself. All of this support helped me get my head in the right mindset and helped me get through some rough patches. How did fitness coaching help you physically? I think my biggest physical change was the loss of inches from all over my body (thighs, hips, and stomach). My body got stronger and I increased my stamina (went from walking to jogging to running). By the end of the 24 weeks I was shy of losing 20lbs, but it didn’t end there. The holidays came and a few pounds made their way back, tamales are my weakness. But that did not derail me, I kept at it. Additionally, I was able to lose about 7lbs.
Why did you hire me to be your fitness coach? Was there ever something I said that made you believe that adopting this lifestyle (fitness with a mind, body, soul connection) could help you to become pregnant? I had met you through a mutual friend. I started following your fitness page, reading your newsletters, reading the testimonials on your website, and most importantly following your journey into motherhood and postpartum and was amazed at what I saw! Your (her) focus was not just on losing weight or working out. You focused on the WHOLE person (mind, body, and soul). You (she) really gets to know your clients and customizes the workouts, meal plans, and supplements to meet our lifestyle and specific needs. After talking to you via zoom I knew she was the right coach for me! After reading the testimonials and talking to you, I found out that she had other clients who had been able to conceive naturally after working with her. I also remind clients that I am not a doctor, but I do suggest supplements to clients for total body health as a recommendation based on my continuous training and research. Was there a supplement, or combination of supplements, that you felt truly helped you to become healthier and potentially helped you to become pregnant? You recommended Baseline by Protea to help with hormone balance and possibly help regulate my period, and it worked. My period were not as painful or heavy, and they were coming at my “regular” 30 days.  This product has helped many of my clients. Please click on the image to purchase the product from my affiliate link. Did other aspects of your life change for the better while working with me as your fitness coach? Working with you caused many positive lifestyle changes. (I got) Better at time management- when you work full time and have a son and husband at home, you learn how to manage your time more effectively to make sure to get your workouts, meal prepping, and family time in. Did your relationship with your spouse change as you began to physically and mentally change during your coaching? My husband had seen me go through my many failed attempts at “getting fit”, but saw a difference when I started working with you, Brenna. He was supportive and helped manage our household so I could make time for my workouts. He helped by cooking “healthier” family meals. I would talk to him about my progress, my ups, and my downs. We made it a priority to do more family fitness activities. We also made monthly date nights part of my “self care” day for the month. This helped us get closer. After your time working with Brenna, how did you put into action everything you learned on your own? How were you able to keep seeing progress after you went independent toward your goals? I was only able to do two 12 week rounds (six months), but I kept practicing what I had learned from my coaching program. I continued with the meal prepping and had a pretty consistent workout schedule. I had weeks that were ideal and I was able to get in all of my workouts and meal plan was followed to the T. Other weeks I wasn’t so lucky, but I didn’t let that take me off my path. Brenna, I remember you telling me “it is not about perfection; it’s about sticking with it. We all have our bad days or weeks, but keep at it.” How long after working with me did you become pregnant? I was able to conceive naturally (no fertility medication) 1 year (almost to the day) after I started working with you, Brenna. I worked with you from April 2021 to October 2021 and became pregnant in April of 2022. What about your lifestyle changed that you think supported your conception? By the time I got pregnant I had lost a significant amount of weight and my periods were on a regular schedule. I was ovulating every month and I was taking better care of my mental well being. I think all of these changes helped me conceive. How are you embodying the fitness lifestyle being pregnant? This pregnancy has been a bit rough. First trimester was filled with exhaustion and morning sickness ALL DAY, EVERY DAY, but I tried to stay active. I am not going to lie, I was very hesitant to continue to work out because I have a history of miscarriages, but once I talked to my doctor I felt better. The second trimester has continued with nausea, but I have more energy. I am doing more walking and even tried prenatal yoga for the first time.  Yanet enjoying life with family and being in a swimsuit. How are you sharing the fitness lifestyle with your son? My son is very active to begin with, so I am glad to be able to “keep up” with him! At first he would see me working out and asked what I was doing and why. I would tell him and ask if he wanted to try. We began doing more outdoor activities (walks, hikes, and bike rides) together ever since then. Do you feel fitness coaching is more than just about how you look? Can you explain what you feel fitness lifestyle coaching is for you? What does Brenna try to get women to embody with a fitness lifestyle? To me fitness lifestyle coaching is not just about helping someone to lose weight. It is coaching that helps a person to create a healthy lifestyle that includes physical activity, good nutrition, and a healthy emotional well-being. Brenna, your coaching empowers women. You not only help to transform their bodies, but also their minds. Why do you think your journey with me was just one aspect that helped your body to become pregnant? I feel the work we did played a very important role in my journey to getting pregnant. Before we started working together there were many parts of me that were off (my weight, my health, my emotional wellbeing). Slowly, we worked to make sure that not only my body was changing, but also my state of mind. If you could tell a woman struggling with conception any advice what might it be? The road is different for everyone, we can’t compare ourselves to others. It is definitely not an easy road. Don’t give up and know that you are not alone. What are some things she could do naturally and with her mindset to help her to become pregnant after many struggles? Working out and eating healthier can help to lose weight and regulate your periods. Journaling, reflecting, practicing self care helps so much with your emotional well being. I felt that when all of these things were in a good place for me, I was able to get pregnant. This is the work we are all capable of doing. We all have it within us to manifest the life we are after. It takes working on ourselves first from the inside out. It takes trust. Trust in yourself first, but also trust in those around you. A transformation journey, like Yanet’s, should be walked with someone, especially in the beginning when the road is still foggy and fear lurks within you. As one gets stronger things begin to shift. When we begin to see change, that’s the inspiration to keep going. As others begin to see us change, that is when more courage and confidence comes out and we get more clear on where we are headed and what we most desire in life. As we begin to recognize all that we are capable of doing, that is when we open up. When we open ourselves up (both in our heart and mind) that is when we receive. I hope Yanet’s words and her journey inspired you, even if just for this moment. In fact, this might be an ideal time to stop and reflect on your own life. Are you living it authentically? Are you happy? Do you feel good inside your own skin? If not, what needs to shift? It all starts by taking that first step in the right direction to developing new habits that eventually evolve into a new way of living.  For a number of years, I have used manifestation collages, or vision boards, as an exercise to help me get clear on my life's aspirations. I have found that when I take the time to really think about what I want in life, and then create these visual collages, what I am after HAPPENS! That is correct my friend: they really work. Not all parts happen instantly, but what I have visualized and placed onto my collages over the years has manifested. There is something we all must remember: if we can believe it, we can be it. If we can see it, we can live it. Our minds are so powerful! This is why it is so important to be mindful about the words used when talking to ourselves. This is why it is important to be careful about the people we let into our circle. Everything we do from the food we eat, the friends we make, the jobs we take end up impacting us on a deep level. If you are in a place in your life where you want to get more clear and really get specific about your life goals, then I highly recommend making a vision board. It is not complicated and you don't need to have a degree in Art to make one. You just need time and the willingness to really see into your own future. You need minimal supplies. You can make your manifestation collage on poster board paper, printer paper, cardboard, or anything you feel is appropriate. You can use images you find from magazines or from an online search. My most recent vision board was made using google slides. I found images that matched my intentions and then I printed the collage in color on an 8x10 piece of paper from my home printer. I have made collages in the past from photos I found in magazines and even from personal photos of mine. I have found over the years, that some of my aspirations carried over onto other collages. For example, I am still working on owning my own home again. I have not given up on this dream, so it has been on several collages. It is important to know that life has its own timing and not all things we desire happen right away. I have had other collages where what I was working on manifesting happened within that year. For example, I had one collage that included images (click to watch video) of a competitor on stage with trophies. That year I won two bodybuilding competitions. The year before I met my husband, my vision board clearly included images (click to read) that represented marriage with a dark-haired, Spanish speaking man and a child. Guess what, all those things happened. I ended up marrying a Mexican-American man and we are about to have our second child. These are my tips for what to do before channeling your vision: Part I: UNDERSTAND THE STEPS TO MANIFESTING
Part II: BE PRESENT IN YOUR LIFE The biggest thing keeping people from attracting their dreams is worrying about their past or their future in negative ways, or worrying about other people's opinions. Remember there is no right or wrong way to live. There is no right or wrong time for life dreams to come true. All you have to do is stay connected to your true essence daily. Notice when you are stepping closer to your vision and when you are making decisions taking you away from your vision. Only you know what's best for you. You truly have all the answers and power within you. You just have to visualize that life and work toward it with all your heart. If something does not happen within one year, it's okay. It just means you're closer to it happening if you had done all you could within a year to make it so. If you didn't work toward that vision then it would make sense nothing happened. No effort is lost if done with sincerity. Part III: Take Action Right Now Vision boards are just one tool to help you manifest your truest life. Once you realize that you can manifest anything you want, it becomes easier to manifest more things. When you start to realize you are powerful beyond compare you begin to believe in yourself more and trust your intuition more too. Life has a funny way of working out for those grounded in purpose. I encourage you to take steps to manifest your dreams TODAY.
I hope this inspires you and you get working on your vision board today. Below is an example of my current vision board. I trust in myself, and the divine timing of life, that all my heartfelt desires will happen. I hope you trust yourself and your visions as passionately. You are the narrator and composer of your own life, so create the best story you can.   Since having Emilio, my biggest growing client base has been moms. I have had the opportunity to support mothers along their fitness journey whether recent postpartum and breastfeeding or further down the road in their motherhood experience. I think something that has allowed so many to trust me is because I have not just preached best practices for postpartum and pregnancy fitness, but I live by my words. I have also invested lots of time, energy, and money on educating myself about fitness when pregnant or postpartum. Today, I want to share with you some things you can start applying to your life if you are a mom wanting to be more fit. I will also share with you tips you can practice if you are pregnant or have a friend who is pregnant.  Aren't these two photos strikingly different? On the left side was me just a day or two before giving birth. My body changed dramatically from my former days of bodybuilding to becoming full-term pregnant. My body again changed dramatically from gaining 50lbs in my pregnancy to going back to me wearing my pre-pregancy clothes. Going through all those changes amazed me and I loved the process. It was empowering to witness and reminded me that we all have the capacity to make huge changes in our lives from small daily actions. What impresses me the most in reflection, is knowing that I was able to get back to a place I was happy with with my fitness goals during a global pandemic. This means that I trained almost exclusively at home with very minimal equipment. I learned that less is best and actually goes a long way when executed daily. If you want to tap into some key things I did while pregnant and postpartum KEEP READING. I hope they help you in your journey too.  Must Dos While Pregnant: 1. Walk Daily and track your steps. I found each trimester will have you adjusting your step amount, but walking will be essential for your overall health. 2. Weight Train! You don't have to go heavy or break new PRs, but maintaining healthy muscles will help you both for birth and postpartum demands. I recommend incorporating at least 20-30 minutes, four times a week. 3. Use COCONUT OIL. During my pregnancy I applied coconut oil all over my belly and breasts twice a day daily to help prevent stretch marks. It worked. I am currently doing that with my second pregnancy as well. 4. Do not eat for two! Your calorie intake should be an increase of calories slowly. You don't have to eat the same amount of calories in your first trimester as you would in your last trimester. 5. Practice Yoga OFTEN. Practicing yoga is great when pregnant. Yoga helps you to tap into being connected with your body and your baby, both needed for birth. You learn how to breathe better, which is also so helpful during birth and all the stress that comes after the baby is born. Yoga is know to help with supporting a more supple, open body. Your mind control is also supported by yoga. You can easily do yoga at home since the internet and YouTube provide so many options for either FREE or very inexpensively. 6. Drink lots of water. You and your baby need it. Must Dos Postpartum: 1.Don't compare yourself to your former self. You are not that person anymore. You did not just give birth to a baby, but you also gave birth to you becoming a mother. Give yourself some grace as you morph into your new normal. 2. Let go of perfection.Perfection doesn't exist. Not everything has to be accomplished in one day. You will see that each day is different and the more flexible you remain the happier and successful you will be on your postpartum journey. 3. Invest time and money into a program that helps you to rebuild your core postpartum. You can do this pretty much right after birth. It is all breathing exercises and will not hurt you physically. I cannot express enough how important it will be to retrain your body on how to breathe and reconnect with your transverse abdominal muscles postpartum. It is something I feel greatly helped me to get my "abs" back so quickly postpartum. I never did crunches. I did very specific core work and breathing exercises. 4. Little Efforts Add Up to BIG RESULTS. Moms are busy. Whether it is a breastfeeding schedule you want to maintain, or drop-offs and pick-ups if you have a bigger family, or a career and family life you are trying to juggle being a mom is very intense most days. But it is so WORTH it! The key is to carve out time for you daily. My goal was one hour a day (still is actually), but there were times I had to settle for less. There were times I got more. The key was that I made use of what I was able to work with. I learned a 20 minute workout 5 times a week is way better than a 90 minute workout twice a week. I found my body did amazing things with less: less equipment, less time, less pressure. I promise, if you just commit to doing something for your fitness (mental and physical daily) you will completely transform, and you will be happier because of it. 5. Walk Daily. I recommend walking 3 miles a day postpartum. Not only does it get you and the baby outside, but it will help you to shed that baby fat, increase your mood, and model for your baby from a very young age that fitness and nature are essential medicines for a long, happy life. 6. Maintain Your Yoga Practice. Yes, this is so helpful for your body and mind. Don't let go of a good thing. Even if you only have time for once a week it will be beneficial. 7. TRACK YOUR MACROS. You need to know how much you are eating. If your goal is to lose fat you have to be in a deficit even when breastfeeding. Macros (calories) are not fixed, they are different for each person and for your goals. You have to know what your body needs and you should track it if you want to see progress. Managing my nutrition was 95% of my success postpartum, especially because I could not train like I did when I was a bodybuilder. If this new to you, hire a coach. 8. Drink lots of water. This will be essential for breastfeeding moms or not. We are mostly water, so if you want to treat your body right, reduce hunger, feel more energetic, and have great looking skin stay hydrated.  I hope these tips helped you. Even if you are not pregnant or planning to become pregnant, many of the things I mentioned are useful for a fitness lifestyle.
If you are wanting support with your fitness lifestyle I have many programs to support your journey. I am also offering $150 off my TRANSFORMATION COACHING program until December 25th, 2021. Click the button below to get the coaching process started for you. I am gladly accepting clients who are pregnant, postpartum, or just wanting a new lifestyle. I look forward to supporting you!  Here I am, November 26, 2020, at 38 years young. I have made it not just through 8 months of a global pandemic and a crazy U.S. election year, but another year of my life. I need to catch my breath for a moment so I can just soak in this life story so far. If someone would have told me at 8-years-old this is who I’d be in life I would have believed only half of what they told me. Some parts of my life I reflect upon and shake my head in disbelief; both for the good and the bad. Other parts I see and think to myself: you manifested that girl. I would say my life has been part luck and part timing and the rest just hard, focused work. It definitely hasn’t been perfect or gone as planned, but my life to date is all mine. I made all my choices. I accept both my successes and lessons learned. Knowing that I have actively participated in all of my life's ebbs and flows with an open-mind allows me to rest easy at night. The pandemic has provided me lots of opportunity to reflect and practice gratitude. And in reflection, I have three things to share about living a life true to yourself, with confidence, that might resonate with you. If not, it will at least allow you to know me a bit better.  If I could tell my 20-something-year-old self some advice it would be to not compare yourself to others. Comparing your life to others only robs you of joy. Looking back, I did that a bit too much on and off throughout my life and man what a waste of time. As I have aged, I have realized no one has it perfect. Even if someone is filthy rich, trust me they don't have everything all figured out. Wealth might provide someone with more resources or access to certain opportunities, but it does not mean it guarantees someone happiness, good health, wisdom, the ability to have empathy, or the know how to offer kindness. Some of my biggest moments of feeling lost, insecure, uncertain, scared, or anxious was when I worried too much about how I compared to others or what others thought of my life. The day I walked away from that cycle of thinking and behaving was the day I got more free, confident, and happier. The life each of us leads is ours and ours alone. Choices are hard to make, but we all make choices to the best of our ability. We all have a special timeline and it's a timeline that we will never fully know or understand, so just live present and fully to the best of your ability. This mantra helps me: Take the best possible care of you. Let this gentle affirmation guide you to a happier self.  One thing that I think is hard to overcome prior to our 30s is trusting our intuition fully. This part of self-understanding is messy and is best developed through copious amounts of trial and error. I have to say, at the end of the day, don't ignore those feelings or the inner dialogue. Trust me, just follow your heart and listen to yourself more. Seriously stop doubting that inner voice. She knows what’s up. If you get bad vibes, steer clear of the situation or person sooner than later. I like the saying by Maya Angelou: “when someone shows you who they are, believe them the first time.” I listen to myself way more and what a difference it has made in my own self-confidence. I do make mistakes now and then, but each time I remind myself to do better next time. I never see my mistakes as failures; only lesson. This mantra helps me: I trust my intuition. Let this brave affirmation support you in your journey toward deeper self-confidence.  Last bit of advice: always invest in yourself. ALWAYS. Never let money or the concept of time hold you back from self-improvement and personal growth. You are your life’s greatest adventure. Do not confuse this with selfishness or recklessness. I am talking about taking calculated risk(s) and to participate in continuous learning. A person cannot enhance a community or a family if they always stay the same and rigid. My mother often reminds me of the value of being like a Willow tree, as they are flexible and softer wood compared to Pine trees which are rigid and tough. Willows tend to survive storms better because of their flexibility; whereas Pine trees tend to break easily in storms because of their rigid nature. I think there is a lot of wisdom that can be gathered from sayings like that and by observing and listening in order to grow or make a next move. I say: continue learning always. Continue gaining new skills. Continue exploring curiosity. Continue evolving into your best version. Be determined in your approach to becoming your best self, but be flexible in your approach. This mantra helps me: It is never too late and you are never too old. Let this mantra inspire you to respond actively to your curiosities. My friends, we all have one life to live. We just get this one shot. I say live it as true as you can. Love all that you have and be grateful for all that you receive. Take time to pause and bask in all that you’ve done, learned, and experienced. Say “I love you” often to others. Hug people. Kiss your loved ones. Hold hands with loved ones. Read more. Get out in nature more. Be you. That’s all you can be.
 If there is anything I have learned as an athlete and coach is this: Attitude and Effort Are Everything. If your attitude and effort are not fully committed to the task at hand each day will feel like a struggle. If all your focus is on "winning" you will forget the importance of giving your all to your training sessions. If all you focus on is weighing a certain amount you will forget the importance of being accountable for each daily meal. If all you focus on is the next best thing you will never be happy with your current commitments and responsibilities. If you always want to be "right," you will never be able to learn from your mistakes or others. If your attitude is not focused on the present you will forever be anxious living in the future. Instead of thinking about how high the staircase is you have to climb, think about completing each step instead. Always start with the first step. Always focus on what is happening currently. Focus on what you can control. There is so little we can control. An athlete cannot control if they win or lose. They can only control their attitude and effort. They can control their daily behavior. They can control how well they manage their nutrition, one meal at a time. They can control how much effort they put into their training each day. They can control their attitude. None of us can control outcomes. We can visualize the future, but we cannot live it. This is why I emphasize to my Transformation clients to focus on the present; to focus on what they can control. Each of us can control our daily attitude and our daily effort. If you really want to be successful these two aspects of being are fundamental. Success by the way is also measured by your attitude and effort. If you put 110% of yourself into your daily training sessions, put 110% into your competition performance, but ended up not "winning" you are actually still successful. Why? You are still successful because you gave everything your full effort. If you are able to take that loss as a learning opportunity to improve you are even more successful because your attitude is about growth! So right now, I want you to ask yourself: Am I Successful? Do you focus on the present moment and give it your best effort? Does your attitude allow you to trust the process and see each day as a learning opportunity and a chance to improve? If you said yes to my questions, I would have to argue that you are a successful person. I would have say that you have within you the ability to be successful at accomplishing your goals because you understand that one must focus on each step going in front of each other, not just the finish line. Right now, I have spots open for one-on-one TRANSFORMATION COACHING. I have helped hundreds of people move past their limitations and reach a higher potential. I don't just help people lose fat or gain muscle. I help people create a stronger mind-set. I help people believe in themselves and see their worth. I help people aspire to something greater. Now, it is not me who does the work. The people who do the work is the individual. I am simply the guide. I am simply helping someone to navigate past fears and limitations until they have the courage and understanding to go to the next phase of their life confidently and independently. The success of each person, even you, is first measured by your effort and attitude. Are you ready to join me? Are you finally going to stop saying TOMORROW and act TODAY? Click below and let's get started!  Life is not easy for many people right now. Trying to figure out how to pay for luxury items like gym memberships or personal training may sound daunting. However, investing in your health is always worth it at the end of the day. This is why I would like to announce that I am now accepting payment plan options for my TRANSFORMATION PROGRAM. My transformation programs start with a minimum of a 3 month commitment. You can decided to pay bi-weekly, monthly, or in full. For people willing to pay in-full I will provide a 15% COVID-19 discount. You can enroll in 12 weeks, 16 weeks, or 20 weeks. THIS IS A FULLY CUSTOMIZED NUTRITIONAL PLAN AND TRAINING PROGRAM YOU WILL RECEIVE: SUPPLEMENTATION ADVICE AND FOOD SWAPPING LISTS MS.B Fitness weekly RECIPES with MACROS WEEKLY Online Check-ins VIA Whats App TO ENSURE PROGRESS AND PROGRAM COMPLIANCE Virtual Conversation Check-Ins Once a Month Video Tutorials Targeted Readings to Support Your Growth Access to my personal MyFitness Plan Food Log PROGRAM MODIFICATIONS (AS NEEDED) FULL ON-LINE SUPPORT THROUGHOUT THE ENTIRE PROCESS. 24/7 Communication as Needed (We Basically Become Best Friends) With the holidays upon us, payment plans should be helpful and motivating. Remember: you are your life's greatest investment. Click here for my coaching costs and services. The only thing to overcome is YOURSELF. You can transform. Nature evolves, and you my friend are part of nature.  "I focus on only the things I have total control over: my effort and my attitude. By focusing on only what I can control, my effort and my attitude in the present moment, I will have the peace of mind that comes from knowing the results will take care of themselves. I will not lose myself in the past or worry about the future. I will focus on the present. If I truly give my maximum effort to be the best that I can be today, I will be successful. NOTHING can take that from me," Darrin Donnelly, Think Like A Warrior.  I beleive all women should have Passion Projects. What does that mean and why? I feel having a Passion Project helps a person to tap into their inner motivations, and drives them to their highest potential. In my eyes, passion projects give our lives value and purpose. One thing I ask women in my Transformation Program is "what is your why?" You know, what gives you joy and lights you up inside? What force within drives your purpose for persuing goals? Tapping into our passion projects encourages us and helps us to work harder and to push through the ups and downs of life. Passion Projects give us a voice and add quality to our life. Passion is the fuel in the engine of your purpose. I feel by having authentic and creative outlets, be it art, cooking, dancing, music, working out, playing sport, it heps us to develop our character and makes us better people. If you give of yourself and help others, that can be taxing if one doesn't take the time to "fill their own cup." Giving ourselves to others is beautiful though, especially when we can encourage and motivate others. I urge women to allow for positive outlets in their life beyond just their kids. When we live out our passions we will undoubtly be a positive influence on others, and we will raise chidren to see how their mother's interests are just as valid and important as their own. What our world needs is more people living their truth. I feel we need more women cultivating passionate outlets. We all need something that speaks to our identity. And guess what, it isn't selfish. It's necessary. When we allow ourselves to invest in our worth, others around us benefit and your life shines. So I say, live with passionate purpose. If you are ready to start investing more in your health, now is the time. Click below to enroll in one of my programs. Make getting into the best shape of your life a PASSION PROJECT. Feel free to explore my website as well. I have so many options to fit your schedule and budget. It is time to start putting you first. it isn't self. It is necessary. If you want to do an exercise on how to unlock a passion project follow this guide: HOW TO EXPLORE YOUR WHY 1. EXPLORE A PASSION (ANYTHING THAT BRINGS FORWARD EXCITEMENT, CURIOSITY, OR JOY) 2. AIM FOR A GOAL (GIVE YOURSELF A "SOFT" TIMELINE FOR THIS GOAL) 3. DELVE INTO YOUR CURIOSITIES (RESEARCH HOW TO GET STARTED, WHO TO WORK WITH, WHAT MATERIALS TO PURPOSE TO MAKE YOUR PASSION PART OF YOUR LIFE) 4. TAKE ON YOUR NEW CHALLENGE I hope this inspires you and gets you started living out your passions.
Lots of love, Brenna Disclaimer: this article is not intended to make any reader, especially a woman reader, compare themselves to me or any other woman who has had a child. Every woman's experience with pregnancy is 100% unique and every woman's recovery (YES RECOVERY) is also 100% uniquely their own. My intention is to simply share my journey back to a fitness lifestyle and in doing so not just reclaiming myself, but finding a whole new enhanced version of me.  32 weeks pregnant and 11 months postpartum. This photo is exactly a year a part. Do you know one the biggest topics of discussion during my pregnancy and labor was that I use to be an amateur bodybuilder? That's right. The nurses, my doula, the midwives, and the doctor all enjoyed bringing up that I was an aspiring physique competitor up to the point of getting pregnant. They said this to encourage me and to remind me how strong I am as I endured a very long birthing experience which ended with a c-section. I believe my medical doctor also brought up my bodybuilding lifestyle to remind me that I could and would return to my former self. In my mind, I was wondering two things: if I could actually do it and who I would be as this predetermined "fit mom." In a subtle way, this was my new competition and already I felt the pressure on me. Our medical doctor said, "Give yourself a year; a solid year and you'll be back to how you use to look." I took those words literal and I just nodded my head thinking "totally, I got this." I was in this half daze with all the pain medication they had me on, but I remember our conversation like it was yesterday. The doctor could not believe I was already walking around and smiling after my long labor and cesarean. My doctor inspired me though. He gave me something to work toward as a person, as most of my world would be focused on my son. It was those words which have motivated me on my road back to fitness after a baby. Since May 3, 2019, I have focused on that time frame to get to where I am today. I gave myself a year to feel like the woman I use to be before being pregnant. To my surprise, I met my weight goal in 11 months. To even more of my surprise, I came out with more accomplishments than a number on a scale. My eleven months postpartum journey has made me more aware, confident, whole, and patient. Now you may be wondering how I got back into great shape. How did I lose 50 pounds? That is right. I gain 50lbs being pregnant. I even weight trained 5 days a week, walked daily, and did prenatal yoga several times a week, but I still got huge. I weight trained up to 36 weeks pregnant and the last three week I just walked and did yoga with meditation. I had to slow down at the end. My body was super uncomfortable and it hurt to walk most days. While I was pregnant, I watched what I ate fairly well. I did give into my pizza and quesadilla cravings a bit too often, but like my disclaimer said "don't compare your journey with someone else's." My body gained all that weight to make my most perfect baby boy. Wrapping my head around how I would lose all the weight I had gained is what had me in a tail spin at the beginning of my postpartum journey.  My son, Emilio, is five days old in this photo. It was my first Mother's Day. Now, the start of my postpartum journey is how I grew with patience. Already I was told by my OBGYN doctor that I would have to wait to be cleared for exercise around week 8-10 depending on how my healing process went. I had a c-section so just simple acts like standing up or walking were very difficult. I will add, the outside world has no sympathy for this type of surgery and most people don't even see it as a big deal, when really it is incredibly painful to heal from and new moms should be afforded more care post cesarean. With that being said, did I mention I was also trying to nurse and pump? Did I mention during the day I was all alone as my spouse was working and I had no family around to help me? This is where my years of yoga training took over. I just told myself to breathe, to slow down, and to take each day for what it was and to focus on getting enough rest until I could move more comfortably. The beginning road of my motherhood experience was tough and often lonely. In my head I kept hearing, "give yourself a year." This became my mantra and helped me to slow down and accept the journey. Also at the beginning of my postpartum life, I was investigating and researching postpartum female trainers. I was on the hunt for legitimate coaches who could help women postpartum, especially with core rehab after a cesarean. I do not feel that just because someone gives birth that they are credentialed enough to coach postpartum women, so my search was very specific. I was searching for the best because that is what great coaches do: they want to learn from the best. In the beginning phase of my fitness journey postpartum I discovered, Andrea Allen, the owner of Deliciously Fit n' Healthy Coaching Business. I discovered her on Instagram. I was amazed at the fact that she gave birth to four daughters, ran a legitimate coaching business, and maintained this amazing athletic physique. She posted all these videos about breath work and how her specific breath work techniques with particular gentle movements would help to restructure the core and reduce the "mommy pooch." The best part was knowing I could do this breath work prior to being cleared to exercise. I bought her postpartum program and that is what I did for four weeks prior to being able to exercise. I retaught myself how to breathe into my lungs, diaphragm, and lower transverse abdominis muscles (TVA). This breath word was challenging. Beyond challenging at first. I couldn't believe how I couldn't connect with my core muscles at first and how just breathing properly would be so fundamentally difficult. I knew as an athlete that this was the first crucial step in getting myself healed and on the road to being able to be the type of athlete I enjoyed being. The core is the most important part of body alignment, and the part of the body needed to lift properly and safely. Breathing correctly is also foundational for aerobic workouts, lifting, and yoga. These exercise took anywhere from 10-20 minutes, which at times was difficult to fit into my day when I was alone with my son, but I managed to do it and I swear it made a huge difference when I finally got back to weight training.  Here Emilio and I are enjoy a beach day. I had just started returning to physical activity. As the days marched forward, I kept telling myself "give yourself a year." I still had not stepped on the scale, but I knew that day was coming and was necessary. In the beginning of my postpartum journey, I did not need that type of mental downer as I was dealing with healing from a cesarean, and unfortunately two round of mastitis. Breastfeeding ended up not working out for me as I kept getting a bacteria infection in my breasts. It was awful and messed with me mentally. It was beyond painful and there were nights I just sobbed in my spouse's arms. I literally wanted someone to cut off my breasts, as they were rock hard, red, hot, and gave me flu-like symptoms. Here I had been this super fit woman my entire adult life, and had read a plethora of books about natural child birth during my gestation with my son, to now having so many things about becoming a mom not turn out as I had envisioned. I learned from my birthing experience that we control hardly anything in this life. My birth plan did not go as planned and that's okay because I took responsibility for it all by responding proactively and positively. My little mantra, "give yourself a year," helped me to just keep going. I knew that in a years times so much could evolve and change. I also knew what I was capable of based on my own life experiences, so I didn't doubt myself even though I was a bit scared on how to get started. When Emilio would nap, I would often research postpartum programs. Even though I am a fitness coach, I didn't want to do this journey alone. I already was doing too much alone. I wanted a support system. I wanted workouts structured for me, so I wouldn't have to think. I wanted the tools to live a macro based lifestyle so I could enjoy life with my spouse and kids (I have a bonus daughter). I knew I couldn't go back to the rigid diets I use to follow as a competitor and I knew I couldn't go back to spending hours in the gym when my son needed me at home. I knew my former self wouldn't work out in my new life as a mom, wife, full-time educator, and part-time yoga instructor. My requirements of "need" is how I found Nathalia Melo, the owner of The Mother's Strong League and the Four Weeks to Fit Challenge. Nathalia's 4 Weeks to Fit was how I got myself back on the fitness road. I saw all these postpartum women make amazing progress and I thought to myself "I can do that!" You see, I always believed in myself. I may have had moments of fear as to how I could get back into a physical condition I desired, but I also know that fear is a big liar. I was aware that my journey was going to be long, but I knew I could do it. After four weeks, I was back macro counting and I made amazing progress eating the foods I love, like tacos and eating chocolate. The results from the 4 Weeks to Fit Challenge was the confidence I needed and what catapulted me to becoming a "fit mom." When the four weeks were over, I knew I wanted more. I decided to sign-up for the year long membership of the Mother's Strong League (MSL). I have used this membership to structure my workouts and to have a group of women I can talk with online about being a mom and an athlete. I have also used the group to track my weight loss data, as I am huge into data when looking at growth and change. However, I do my own nutrition and I respond to my own bi-weekly check-ins. MSL is not a program for women who need their hand held. It is for women ready to take their life to the next level with both being a mom and athlete. Being in control of my own nutrition through the principles of macro counting and flexible dieting has allowed me to be the foodie and cook that I am while still making progress. I have loved helping others over the years master their own diets in sustainable ways, but as a former competitor, I use to go from competition to competition and it was this constant battle of yo-yo dieting I no loner wanted to do anymore in my new life. I didn't really realize all of this until I had my son. My new life brought me to a place of greater awareness about food and the life I really wanted to be living. I have decided, I never want to be the type of mom who won't make cookies with her kids and enjoy the taste of one or two out of fear of "ruining myself." I have learned that is completely unnecessary and no food is bad. It's not to say that I ever thought certain foods were evil, but I will say I use to be too strict and it kept me from just enjoying the foodie I have always been. I have learned that if there is something I want to eat, I eat it, but I plan and prepare for it. This is one way I have lost 50 pounds in eleven months. I have kept myself accountable and consistent with my daily food intake, and I have found that macro counting is a sustainable way of living my best, healthy life.
 Photo on the left was August 2019 when I started the workout program in the Mothers Strong League. The photo on the right was when I hit my first goal weight, 4 weeks early! Not long after the 4 Weeks to Fit Challenge, I did a photoshoot to show myself that I still loved being behind the camera, and to share with other women how postpartum does not have one way to look. I just wanted to show up and say "Let's do this ladies. Let's be our greatest selves." It was very rewarding for me to share my photoshoot with my kids and my spouse and to just love my new body, loose belly skin and all. It is crazy to think how far I have come in my postpartum journey. The mantra "give yourself a year" really helped me to keep everything in perspective and to never give up. Everything I did was with moderation and patience. I had moments of not wanting to trust the process, but that's what I did. I trusted the process. This took patience. It took my years of training and education as a coach to just trust myself. Yes, I have been using the workouts from the Mother's Strong League, but it is me who put in the effort with those workouts. It is me who made sure to get 10,000k steps in a day. It is me who modified movements when needed or switched out a certain exercise for another if I had to. It was me who made all of this possible. I designed all my own meal plans and calculated my own macros. I have been the one to determine refeeds and diet breaks. This entire journey has made me a better coach, too. This whole journey has made me feel more complete and confident as a person. Things I use to worry about I no longer do. For example, I can care less about the excess skin around my belly. I'm more interested in the happiness I feel post-workout. I am so much more aware of who I am and what I want as a woman and that is liberating. It is mind-blowing to believe what the human body, the female body, is capable of achieving. The transformation I have gone through has been more than physical; it has been spiritual. My journey has reminded me of the foundation of my coaching principles that everything: mind, soul, and body (MS.B Fitness) must be integrated for real change to occur. Thank you for letting me share my journey with you. I look forward to sharing more with you as I feel this is only the beginning of a whole new volume in my life. If you are interested in a macro counting lifestyle (flexible dieting) to reach your goals, please contact me. If you go into my testimonials you will see I have helped many people over the years reach their goals. Below, is a GIFT I want to share with you. Sign-up to be on my mailing list to get loads of free fitness content and in turn I will send you a FREE crash course on macros. 
I know right now many of us are adapting to our new normal. Parents are juggling home schooling and work from home. Teachers are doing their best to keep up with the learning needs of students using a completely new platform for instruction. Some people have lost their job and are filing for unemployment. Our beloved local businesses are closed. Others families have a spouse titled as an essential worker, and they are putting in overtime. Thousands of men and women are first responders or medical staff who are risking their lives everyday. I don't think anyone has it easy. I think, for the most part, there are still feelings of worry, anxiousness, and stress for millions of Americans as we face all our unknowns with the continuous spread of COVID 19. There just doesn't seem to be any sense of normality or light at the end of the tunnel. The big question at hand is: when will this all end?
I worry about the virus almost daily. I have some days that are better than others, but it's like a thorn in my side: a nagging pain. Now, even though it is a worry, I have gotten to a place of feeling more in control of how I handle all the unknowns. I have really stepped into the mantra: FAITH OVER FEAR. I think that's so important right now. We cannot live in fear or worry too much about things we cannot control. We must remain in a state of FAITH. Living with fear and too much worry are negative stressors, which will only negatively impact the immune system and wreck havoc on fitness goals. It is so important that we stay positive as much as possible. Also, do what you can to control what you can. For example, practice caution around others and use incredible hygiene. We also need to maintain eating extremely healthy and exercising. Proper nutrition, exercise, and adequate sleep are vital to keeping any person healthy. These three things will also keep you HAPPY. Right now, I am offering MINIMAL EQUIPMENT workouts for just $25 a month. Each purchase will provide you with enough circuits for four full weeks. These plans come with a list of materials, links for purchasing products, and links for videos to demonstrate any movement you may be unfamiliar with doing. I am also offering live, virtual training sessions. One-on-one sessions are scheduled for 30 minutes or 45 minutes. They are high-intensity boot-camp style.You don't need much equipment, if any. Dumbbells are really all that is required and a device with internet connection. I will literally be working out with YOU!! These sessions are $25 for 30 minutes and $35 for 45 minutes. Group sessions of 2 or more people are $8 per person for 30 minutes and $12 per person for 45 minutes. Talk about fun and making a connection. I will inspire you to love working out from home and seeing the results you're after. Plus, your time with me will get your mind off anything worrying you. 
Here I am feeling good post workout. I literally train in my little, Bay Area apartment in our entry way. I use bands and dumbbells and I get a great training session each time. I love the big mirrors in my entry way, too. They remind me of the gym. I put my headphones on and I just get lost in the ZONE!
Many people loved going to the gym because they loved the group exercise classes and the energy of training around other people. However, we are all faced with a real serious situation requiring us to STAY HOME. If you need support with at-home workouts, or want to feed off the energy of working out with another person then TRAIN WITH ME! I'll show you how intense and challenging an at-home, minimal equipment training session can be if done right. My circuits can be done literally anywhere: outside, your living room, or your garage. Sign-up for my newsletter and get a FREE FAT LOSS TRAINING GUIDE to help you get motivated during COVID 19. Training for results doesn't have to just happen in the gym. Let me prove it to you!
Here is a great, motivating video for you to watch from the legendary Jack LaLanne, who was a fitness guru original. In the video he talks about the importance of health and why it is the key to just being happy. Enjoy!
To support your mental health I am also offering live meditation sessions through Zoom for FREE. If you would like some support with managing any stress or anxiety that you may be experiencing please reach out. Each session is 20 minutes from start to finish (this includes an ice breaker conversation, guided meditation, and a closure to our time together).
As a reminder, I offer not just training programs, but I also offer nutritional coaching. You do not need to invest in a training program to get nutritional support from me. I offer 4 weeks, 6 weeks, and 12 weeks nutritional coaching programs. Please click here to inquire about enrolling.
For moms or dads having to stay home with your kid(s) because of school closure or work closure, I am sure it's tough. Below is a schedule to help you keep normality flowing in your household. As an educator, one thing I know helps kids (and adults too) is consistency and routine. Sending your child to school is a big part of daily routine. If you are struggling with ideas on how to keep up with learning and how to schedule out the day please use the resources below.
The link below is full of educational websites offering FREE learning activities for your son or daughter to do at home during this pandemic. Educational Resources Second, is an image of a daily schedule you may want to enforce in your home while school closures are happening. 
It is my hope that we all stay healthy. Here are some last little tips for you to keep yourself protected during these troubling times:
All my love, Brenna 
I know right now there is a feeling of worry, anxiousness, and stress for millions of Americans as we face the outbreak of the Corona Virus. Schools are closed for 3-5 weeks across the country. Business are closed or have significant decline in sales. The stock market is at an all time low. People are going insane at grocery stores. There just doesn't seem to be any sense of normality.
As a new mom, I worry about the virus, but I refuse to live in fear. I think that's so important right now. We cannot live in fear and worry. We must remain in a state of FAITH. Living with fear and worry are negative stressors, which will only negatively impact the immune system. It is so important that we stay positive. Also, do what you can to control what you can. For example, practice caution around others and incredible hygiene. We also need to maintain eating extremely healthy and exercising. Proper nutrition, exercise, and adequate sleep are vital to keeping any person healthy. These three things will also keep you HAPPY. Right now, I am offering MINIMAL EQUIPMENT workouts for just $20. Each purchase will provide you with enough circuits for a week. If you'd like a months worth, I am offer that for $75. These come with a list of materials, links for purchasing products, and links for videos to demonstrate any movement you may be unfamiliar with doing. Personally, I prefer working out in the gym because I love the energy and the alone time. However, we are all faced with a real serious situation, so taking cautious measures is advised. My circuits, however, can be done in the gym if you are still venturing out to your local health club. If you would like to purchase a circuit plan, please click below. Otherwise, please accept my FREE gift with the workout I have shared with you all today. 
F3 Activewear just launched new fitness apparel. As an ambassador, I can't wait to receive my new workout clothes. Getting new workout clothes is motivating.
Right now, take advantage of their new releases. They have a new line called performance. The fabric is incredible. Use the link below to start shopping. Use the code MSBFITNESS15 to get 15% off your total order. That's a great deal. Pictured is me in their seamless line. I just ordered another seamless matching set and I can't wait to wear it. If you would like a seamless outfit let me know. I will email you the code for a BUY ONE GET ONE FREE.
It is my hope that we all stay healthy. Here are some last little tips for you to keep yourself protected during these troubling times:
Remember my friends, I am right here with you. We will survive these trying times. May you stay healthy and happy. All my love, Brenna |
AuthorI am a new mother who has her hands full! I juggle not just my coaching business, but I am also a full time educator. I also teach yoga in the Bay Area, and I mentor first generation college students. 
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MS. B Fitness offers fitness-lifestyle coaching for women. Brenna Mora Rodriguez helps women gain and maintain lifelong fit and healthy bodies, through personal training services, books, guides, and inspiring, educational newsletter and blog articles. Website content copyright © MS. B Fitness Coaching. All rights reserved.
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