Better Workouts, Stronger Bones, and a Slim Gut!

cardioWelcome to a New Year!  If you are like most who have made a new commitment to fitness, you’ve been hitting the gym this past few weeks with renewed vigor and determination. Great Job!

I’m here to get you more results from your workouts. Many of you know that muscle burns fat, so you are doing more strength training than in years past. What also burns fat is quick firing cardio moves…think box jumps, burpees, jump rope, sprints. These are high impact moves.  Impact is anything where your feet leave and then return to the earth.

A really crazy thing happens with impact. Your body releases iron. To keep your body strong and healthy you need to increase both your iron and protein intake as you increase impact in your workouts.

A simple way to do this is with seeds! The best seeds for impact are hemp seeds, flax seeds, sesame seeds and pumpkin seeds. You want to get these in after your workouts! Sprinkle a mix on your post workout oatmeal, smoothie, salad or soup (depending on when you workout) .  

On my high impact workout days, I add a small Tupperware container to my lunch bag filled with 1 tbsp hemp seeds, 1 tsp flax meal, 1 tbsp sesame seeds and 2 tbsp pumpkin seeds. Or as an alternative, bake up this delicious seed bread using the recipe below. One  1” slice gives your body a healthy dose of iron, protein, calcium, potassium and fiber.  It is awesome with a little ghee or almond butter on top.  I love this recipe so much, I double it and freeze the second loaf. Please recognize that you do not need seed bread on those days that you are lounging.

Just remember…to get a flat gut and firm butt, you’ve got to eat specific to your goals and for each day’s demands.


Breanne-Curran-300x300-webBreanne Curran
(Nutrition Specialist, Health Coach and Personal Trainer)




SeedBreadSeed Bread


1/2-1 c. raisins – optional:)

1/2 c. crushed pumpkin seeds

1/2 c. crushed sunflower seeds

1/2 c. whole sunflower seeds

1 c. whole flax seed

3/4 c. sesame seeds

6  eggs

1/2 cup coconut oil – melted on low heat

1 teaspoon ground ginger

1 teaspoon cinnamon

1 teaspoon vanilla powder (note not vanilla sugar)

(Instead of ginger, cinnamon, vanilla powder you can select a whole bag of bread spices instead making it a very good spicy bread.)



Line a bread pan with parchment paper and preheat the oven to 400 F °

Blend pumpkin and sunflower seed until flour consistency.

Mix all dry ingredients in a bowl.

Beat the eggs and add the oil.

Pour the egg mixture into the dry ingredients and stir ( it will be a very loose batter).

Pour batter into pan and bake for 35-40 minutes.

The bread should be completely baked when it is taken out.


Enjoy with coconut spread, or any pure nut butter for breakfast, snack or with  soup.