Hey Coach Bri

Hey Coach Bri “I believe the greatest gift that you can give your family and the world is a healthy you.”
-Joyce Meyer- My name is Brianna Rae but most know me as Coach Bri.

I coach gymnastics at our local gym where my daughter trains as a competitive gymnast. Go TOPGUN!!! I’m also an ISSA Certified Nutritionist and Youth Fitness Trainer. My goal for Hey Coach Bri is a simple one. I want to help, not only my young athlete but, all young athletes with the tools necessary for success in their sport. A healthy outside starts from the inside. It’s important to maintain bo

th, your body and mind, with proper nutrition and care.

​Note – Although I am an ISSA Certified Nutritionist and Youth Fitness Trainer, content posted is for informational purposes online and not a substitute for advice from a medical professional. Always speak with a physician or qualified health provider before seeking treatment for any medical condition or making changes to your diet or lifestyle.

How often do you remember to breathe intentionally? If you're feeling anxious or overwhelmed, here is your reminder to p...
05/29/2026

How often do you remember to breathe intentionally?

If you're feeling anxious or overwhelmed, here is your reminder to pause what you're doing and take a deep breath.

Breathe in through your nose.
Count 1, 2, 3, 4, 5.

Hold that breath.
Count 1, 2, 3, 4, 5.

Exhale slowly through your mouth.
Count 1, 2, 3, 4, 5.

And, you're ready to start again.

Deep breathing is a simple yet effective way to calm your brain and your body.

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05/26/2026

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Today we pause to remember and honor the brave souls who gave their all.❤️🤍💙
05/25/2026

Today we pause to remember and honor the brave souls who gave their all.

❤️🤍💙

What exactly is a mindset?A mindset is a person’s way of thinking or mental attitude. It’s the combination of your belie...
05/24/2026

What exactly is a mindset?

A mindset is a person’s way of thinking or mental attitude. It’s the combination of your beliefs, thoughts, emotions, and attitudes. Not just your conscious thoughts and beliefs, but also what’s in your subconscious.

There are two basic types of mindsets.

Fixed Mindset: A fixed mindset believes that abilities are set in stone. You might also believe that talent and intelligence alone lead to success, and effort is not required.

Examples of a fixed mindset:

“I’m either good at it or I’m not.”
“If you don’t try, then you won’t fail.”
“This is just who I am and I can’t change that.”

Growth Mindset: A growth mindset believes abilities can be developed. People with this mindset embrace challenge and believe that talents and abilities can be developed over time through effort and persistence.

Examples of a growth mindset:

“I can learn anything that I want to.”
“I won’t know until I try.”
“The harder the challenge, the greater the reward.”

So, how do we unfix a fixed mindset?

-Start small.
Don’t try to change everything all at once. Start with small, manageable steps to build up your momentum.
-Focus on the journey.
See the value in your journey. When you’re fixated on the end result, you miss out on all the things you could be learning along the way.
-Be flexible.
Instead of firmly sticking to fixed goals, focus on flexible processes. This allows for more adaptability and reduces the fear of failure
-Pay attention to your words and thoughts.
Replace negative thoughts with more positive ones.
Incorporate the word “yet.” If you’re struggling with a task, remind yourself that you just haven’t mastered it “yet.”
-Reframe challenges.
View setbacks as opportunities for growth rather than failure.
-Practice gratitude.
Training your brain to notice the good more often has been shown to improve optimism and mental health outcomes.

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Protein snacks provide a quick energy boost and keep you full. Depending on your preference, there are many simple ways ...
05/23/2026

Protein snacks provide a quick energy boost and keep you full.

Depending on your preference, there are many simple ways to hit your macro goals.

Greek Yogurt Bowls: Offers 15-18g of protein; pair plain, low-sugar varieties with berries and a spoonful of nut butter.

Cottage Cheese: Provides 14-20g of protein; great when topped with fruit or used as a dip for fresh vegetables.

Hard-Boiled Eggs and Cheese: An easy, grab-and-go combination packing 12-15g of protein.

Meat and Cheese Roll-Ups: Lean protein options, like turkey or chicken, wrapped around a low-fat cheese stick contains about 15-20g of protein.

Nuts: A handful of shelled peanuts, almonds, or pistachios contains roughly 6-7g of protein.

Beef, Turkey, or Salmon Jerky: A favorite on-the-go snack that delivers 10-15g of protein per ounce.

Here are more ideas to quick snacks that will help you too teach your protein goals.

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Fruits are a great snack for young athletes. Athletes need fruits that provide fast-acting energy, aid muscle recovery, ...
05/22/2026

Fruits are a great snack for young athletes.

Athletes need fruits that provide fast-acting energy, aid muscle recovery, and replenish hydration.

The best choices target specific athletic needs:

Bananas:
The ultimate pre-workout fuel. Rich in fast-digesting carbs and potassium.

Pineapple:
Contains bromelain, an enzyme that naturally reduces inflammation and muscle soreness post-exercise.

Berries (Blueberries, Cherries, Strawberries):
Packed with antioxidants that combat oxidative stress and accelerate muscle repair.

Watermelon:
Contains a high water content and acts as a natural vasodilator to improve blood flow and performance.

Oranges:
High in Vitamin C for collagen synthesis, immune defense, and post-workout rehydration.

And more...

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Reading food labels doesn’t have to be a chore.For a quick glance, check these 3 things.- Check the serving size.- Read ...
05/18/2026

Reading food labels doesn’t have to be a chore.

For a quick glance, check these 3 things.

- Check the serving size.

- Read the ingredient list.
Order Matters:
Ingredients are listed in descending order by weight. The first three ingredients make up the vast majority of the product.
Keep the List Short:
If the list is longer than a few lines or contains multiple ingredients you can't pronounce, the food is highly processed

- Check the added sugars and sodium.
Watch for Hidden Sugars:
Sugar goes by more than one name. Look out for hidden additives ending in "-ose" (like dextrose or maltose), as well as high fructose corn syrup, cane syrup, or barley malt.
Limit the Bad, Maximize the Good:
Try to keep saturated fats, sodium, and added sugars on the lower end.
Aim for higher amounts of dietary fiber, protein, Vitamin D, calcium, iron, and potassium.

Here is a morning stretch routine that only takes 10 minutes. 8 stretches, 15-20 seconds of rest between each.💕
05/16/2026

Here is a morning stretch routine that only takes 10 minutes.

8 stretches, 15-20 seconds of rest between each.

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5 Morning StretchesA consistent morning stretching routine improves circulation, increases flexibility, and eases stiffn...
05/14/2026

5 Morning Stretches

A consistent morning stretching routine improves circulation, increases flexibility, and eases stiffness.

Remember...
Breathe.
- Inhale as you move, and exhale as you hold or deepen a stretch.
Don't Force It.
-Move gently. The goal is to wake up the body, not to cause pain.
Be Consistent.
- Daily, short sessions (5–10 minutes) are better than occasional long ones.

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