First Aid Kit

A well-stocked first aid kit is important to bring with you on your summer adventures. Whether you’re removing a splinter, treating a bug bite, or cleaning a cut, a first aid kit is a simple yet vital precaution that can help you with nearly any minor injury or incident. You want to enjoy your road trip safely and comfortably, so this should be one of the first things in your car.

Ignite

It’s hard to imagine taking a long road trip without some caffeine in your cup holder. Burn Boot Camp’s pre-workout doesn’t have to just be taken before Camp. Ignite has 40 milligrams of natural plant-derived caffeine per serving, so you can take as much or as little as needed to help you stay awake and energized on the road. Ignite is derived from coffee leaves and seeds and excludes artificial ingredients, so you don’t have to worry about consuming harmful chemicals found in some energy drinks.

Headphones

Let’s face it. There are parts of your road trip that can be… boring. You may hear, “Are we there yet,” one too many times or catch yourself yawning a little too often. Driving down the interstate on cruise control may not be the most exciting part of the trip, but is often a necessity to get to where you want to go. Packing a pair of headphones for your passengers (kids with short attention spans) can make these dull parts of the trip feel much more bearable. Plus, while they’re listening to their favorite songs or watching a movie on their tablet, you can blast the Burn Boot Camp podcast from your speakers. Our podcast promises to inspire you on your journey toward health and wellness with incredible transformation stories, game-changing advice, and even a good laugh or two. You can catch new episodes every Monday, Wednesday, and Friday on both Apple Podcasts and Spotify.

Snacks

What’s a road trip without a bag of all your favorite snacks? Healthy snacks like nuts, fruits, and protein bars provide essential nutrients and can help prevent fatigue and ‘hangry’ mood swings. Trust us, we’ve all been there. Sometimes you want to just get to your next stop without having to go off-route to get food from drive throughs and gas stations. That’s why it’s important to stay stocked with great, travel-friendly snacks, like Burn Boot Camp’s Afterburn Bars. These delicious bars contain 17 grams of protein, are low in sugar, and are available in triple chocolate and cookies and cream. You can stock up on these bars for your road trip by visiting your local Burn Boot Camp gym or shopping online.

Sunscreen

Road trips often involve spending extended periods of time outdoors, whether you’re checking out the national parks, making your way to the coast, or riding roller coasters at a theme park. By applying sunscreen regularly, you can protect your skin from the harmful effects of sunburns and prolonged exposure to the sun’s UV rays. Sunscreen can also help keep your skin moisturized and reduce the likelihood of dryness or irritation caused by sun exposure. Grab your favorite sunscreen spray, lotion, or roll-on stick and enjoy the outdoors worry-free.

Burn On Demand

Taking a break from Camp to spend time traveling with your loved ones doesn’t mean you need to also take a break from your fitness routine. Stay on your journey to strength and keep your streak going with our Burn On Demand series, Road Trip Workouts. You can get a full week’s Protocol with 20 and 30-minute Camps that require little or no equipment. All you need to pack is your phone, a jumprope, and a pair of weights. You can try Burn On Demand for 7 days with our free trial, or become a Burn On Demand Member through the Burn Boot Camp app today.

Reusable Water Bottle

It’s essential to stay hydrated on your summer vacations, especially when spending time under the sun and in hot weather. Your 40 ounce tumbler isn’t just there for emotional support. When temperatures rise, our bodies lose water through sweat at a faster rate, which can lead to dehydration. Drinking enough water can help regulate your body temperature, ensure proper circulation, and support organ function. For extra hydration and electrolytes, pack a canister of Burn Boot Camp’s Replenish. Replenish is a sugar-free electrolyte supplement to help restore essential minerals lost during sweating. You can pick up a canister of lemon-lime or orange Replenish at your local Burn Boot Camp gym.

A Good Book

You know that book you’ve been putting off? The one that’s been collecting dust but you keep meaning to read? A road trip is the perfect excuse to break open that book and finally move the bookmark to another page. If you’re looking for a great book for your summer road trip, grab your copy of our life-changing book, Burn: The Burn Boot Camp 5-Step Strategy for Inner and Outer Strength. BURN can help you shed old habits and embrace untapped potential by redefining your life through the dual pillars of physical and mental strength. This is a book for people who struggle with their self-improvement efforts and is based on one powerful assertion that makes this book radically different from others in this category: when your body moves, your psychology also changes for the better. Grab your copy today and enjoy all that BURN has to offer on your road trip.

Dramamine

Packing Dramamine, or other motion sickness medications, is important if you tend to get nauseous or sick during car rides. Motion sickness can unexpectedly affect travelers of all ages during long trips. Dramamine is especially valuable to help prevent you, your kids, or your friends from feeling sick while reading a book or looking at a tablet or screen. Including Dramamine in your travel kit provides peace of mind and helps maintain a smooth and enjoyable road trip experience for all passengers.

A Comfy Sweatshirt

Despite the typical warm weather during the day, evenings and mornings in the summer can be unexpectedly cool, especially near water and in higher altitudes. Keeping a cozy sweatshirt on hand is key for summer road trips, whether you’re sleeping in a tent at night or stargazing on the beach. You’ll also want to be as comfortable as possible when traveling long-distance, so a sweatshirt or jacket is the perfect road trip essential to have with you in the car. Burn Boot Camp has the best and coziest sweatshirts that are perfect for your next road trip!

Chargers and Portable Batteries

Smartphones, GPS devices, and cameras are all necessities for traveling. A cell phone dying while you’re hiking a secluded trail or your navigation system glitching from a low battery while taking back roads can feel like road trip nightmares. The good thing? They’re both avoidable when pack the essentials. Bringing portable batteries and car chargers for your electronics can help you be prepared for emergencies, allow you to navigate effectively, and document your trip to share your experiences seamlessly.

Sunglasses

Sunglasses are important to have not only in the car while you’re driving, but also while you’re exploring your outdoor destinations. The right pair of sunglasses can enhance your overall experience by allowing you to fully appreciate scenic views without having to squint or cover your eyes from the sun. Whether you’re cruising through sunny landscapes, getting out of the car to see picturesque landmarks, or simply relaxing in the sun, sunglasses can be a crucial accessory for any traveler’s packing list.

Pillow and Blanket

Summer road trips can feel exhausting, especially for little ones who are used to naps and extra sleep. Having a pillow and blanket readily available ensures you can create a cozy and restful environment inside the vehicle, making your summer road trip more enjoyable and rejuvenating. It may be underestimated, but a pillow and blanket are essential for when your kids are sleeping in the backseat, you need to take a nap-break at a rest area, or you’re just a little chilly from the car air conditioning blasting on your legs.

Cooler

For when you want to pull over to enjoy a quick picnic or get tired of greasy fast food and gas station snacks, a cooler is perfect to keep in the car to enjoy drinks and snacks that need to stay cold. You can pack a variety of healthy options, like fresh produce, sandwiches, or yogurt. Coolers can also help you save money by prepping your meals and avoiding expensive restaurants. You could even fill it with your favorite protein-shake base and pack a few scoops of our Afterburn protein powder to get protein on the go.

Chapstick

Chapstick goes hand-in-hand with staying hydrated in the summer heat, especially if you’re going somewhere with dry weather. It’s easy to carry or keep in your car for whenever you need it. Lip balm that has SPF protection can help prevent sunburn and reduce the risk of painful blisters that could make a fun road trip uncomfortable. We want you to spend more time outdoors hiking, swimming, exploring, and sightseeing, and less time recovering from sun exposure and dry heat.

Hand Sanitizer

Traveling in the car means you might not always have access to a bathroom to wash your hands. Even when you do get access to a public restroom, it could be a rest-stop facility that looks like it hasn’t been cleaned in weeks or a fast-food bathroom that makes you feel less clean than before you washed your hands. Furthermore, outdoor activities may expose you to dirt, bacteria, and potential contaminants. Having hand sanitizer readily accessible ensures you can keep your hands clean before eating, after touching shared surfaces, or after handling money.

We hope you enjoy where life takes you this summer. Tag @burnbootcamp on Instagram to share your road trip essentials and share this post with a friend who you want to join you! 

School is out, so you can spend extra time with your Burn Besties during coordinated play dates for your kids or take Camp together while your little ones have fun at Childwatch. The days are longer, so you can take day trips to the beach or a nearby city in a car full of your friends. Summer is about creating core memories, laughing at inside jokes, and spending time with the community you love. Whether you’re embarking on a spontaneous road trip or simply lounging together in the backyard, every moment is great when you share your summer with those who know you best.

We’ve put together some of our favorite ways to spend summer with our best friends so you can build your summer bucket list. Grab your Burn besties and let this summer be a season of bonding, growth, and pure joy as you continue to support each other on your fitness journeys.

1. TWIN WITH MATCHING ACTIVEWEAR

From cropped tanks fit for the warm weather and outdoor workouts, to oversized sweatshirts that are perfect for cozy movie nights, we have the best activewear for your summer wardrobe. What better way to sport your new summer look than to get a matching piece for your best friend? Our wide range of sizes make it easy to show off the same styles as your bestie. If you’re not into wearing the exact same look, the coordinating color scheme of each activewear collection allows you to wear tees and tanks that complement each other without looking like twins. No matter how you want to show off your summer styles, there is something for everyone when you shop in gym or online at the Burn Boot Camp shop.

2. MAKE FRIENDSHIP BRACELETS

One of the most nostalgic ways to spend your summer is breaking out the arts and crafts. Making friendship bracelets isn’t just for people attending a concert. No matter who you are, crafting friendship bracelets with your friends can strengthen your bond. Set up your bracelet-making kits in your coziest spot and choose your favorite colorful threads and beads. Whether you’re keeping it simple with classic patterns, experimenting with funky designs, or making them Burn-branded with the classic yellow and blue combination, these DIY accessories are not only a fun way to pass the time but also a cool memento from your summer adventures. 

3. DO A PARTNER WORKOUT ON BURN ON DEMAND

Grab your best friend and get ready to inspire each other with 15-minute Camps that increase your strength, endurance, and connection. Partner Workouts through Burn On Demand are a great way to get in a quick Camp while you and your friends are hanging out or on a tight schedule. We’ve designed these workouts so you and your Burn bestie can challenge and encourage each other, with high fives and good vibes throughout every rep. After all, those who sweat together stay together. Take advantage of your 7-day free trial and download the Burn Boot Camp app today. 

4. GO ON A MINI ROAD TRIP

Are you more of a spontaneous traveler or do you have the map and itinerary at all times? Either way, a road trip with your crew is hands down one of the best ways to spend those long, sunny days. Pack some snacks, grab your friends, and hit the road for the best summer adventure. Picture it: windows down, cruise control set, and you’re listening to your favorite playlist, or even better, our podcast. The Burn Boot Camp Podcast presents the real deal on fitness and nutrition, explores the power of mindset and accountability, and answers all your burning questions. New episodes release every Monday, Wednesday, and Friday, so don’t forget to subscribe on Apple Podcasts or Spotify so you never miss an episode. Are you ready? Grab the map (or let’s be real, just wing it with GPS), buckle up, and get ready for an unforgettable experience with our podcast blasting through your speakers.

5. TAKE A SWEATY SELFIE AFTER CAMP

Continuing to show up day after day is something that you should be proud of, especially when you’re in the season of summer vacations and relaxing by the pool. You’re not only showing up for you, but for your family, your friends, and your Burn besties. Document each memory made at Camp this summer by taking a sweaty selfie with the people who pushed you past the Finisher. We can’t wait to see your sweaty selfies, so don’t forget to post them on Instagram and tag Burn Boot Camp so we can see all that you’re accomplishing.

6. HOST A MOVIE NIGHT

Rainy summer afternoons are the perfect excuse to stay inside and host a movie night for your friends. You can make it as simple or as exciting as you want. Whether you’re hosting outside with a big projector screen and string lights or piling up on the couch, everyone loves getting together to watch a movie. Pick out your favorite film, grab all the best blankets, and prep some high-protein snacks. Not sure how to fill popcorn and candy with protein? Try some our fan-favorite protein-packed recipes that your friends are sure to love. This edamame guacamole is a not only a delicious appetizer, but it’s also a clean source of protein. Forget the Chinese takeout and make this protein-packed vegan pad thai instead. Ice cream and cookies always have their place, but if you want to sneak some extra protein in the desserts, try making this vanilla berry ice cream recipe or baking a batch of giant triple chocolate protein cookies.

7. MAKE MOCKTAILS

You know it’s summertime when you’re cooling off from the heat by sipping your favorite summer drinks. Whether you crave green apple, peach, or pink lemonade, we have nutrition products that can help you create delicious mocktails all summer long. Don’t forget to add Creatine so you can spend more time out in the sun and less time recovering from Camp. Here is a one of our favorite refreshing mocktail recipes so you can recreate it with your best friends:

Green Apple Twist

Ingredients:

• 1 scoop of Green Apple Ignite
• 3/4 of an ounce of lime juice
• 1/2 an ounce of cinnamon simple syrup
• Ice
• Ginger beer
• Lime wheel for garnish

Steps:

1. In a shaker bottle, combine Ignite, lime juice, and simple syrup
2. Shake in your favorite shaker bottle
3. Pour over a glass of ice
4. Top off with a splash of ginger beer
5. Garnish with a lime and enjoy!

8. HOST A POOL PARTY

Summer screams pool parties. They’re the ultimate way to beat the heat and have a guaranteed good time with your friends. Pack the pool with colorful inflatables and stock up on the sunscreen. Don’t forget to load the cooler with refreshing snacks and drinks to keep everyone fueled and hydrated. Our seasonal Piña Colada Afterburn makes the perfect protein-packed smoothies. Cool off from the heat by turning Orange and Lemon Lime Replenish into hydrating popsicles that the group chat will be talking about for weeks. Shop these essential pool party ingredients in gym so you can get the (pool) party started.

Pregnancy isn’t a pause button on your fitness journey; it’s a new opportunity to see what your body is capable of and a chance to give new meaning to your workouts. These nine months affect a lot in your life, from what you can eat to what mood you’re in, but they shouldn’t prevent you from being able to do what you love on the Floating Floor. By making some simple modifications, you can continue to stay active while ensuring the safety of both you and your baby. From adjusting weights and intensity levels to offering alternative movements that are easier on the body, our goal is to empower you to maintain your strength and endurance throughout your pregnancy journey. Listen to your body, stay hydrated, and communicate with your Trainer so you can enjoy the physical and mental benefits of Camp while nurturing your growing baby.

The Impact of Exercising During Pregnancy

Staying active during pregnancy is essential for you and your growing baby. Exercise promotes both physical health and enhances mental well-being throughout all three trimesters. You can experience various benefits, including improved mood, increased energy levels, and alleviated discomforts associated with pregnancy. Maintaining an active lifestyle can also reduce the risk of complications such as gestational diabetes and hypertension. By prioritizing fitness during pregnancy, you’re investing in your health and setting a foundation for your little one.

Modifying Exercises Based on Trimester

FIRST TRIMESTER: You can modify exercised for your first trimester by removing the twisting movements you find in everyday exercises at Camp. During the early stages of pregnancy, the uterus is still relatively small and may not provide enough protection. Twisting movements can create unnecessary strain on the abdomen, potentially leading to discomfort or injury. These exercises can also put pressure on the pelvic floor muscles, which may not be as strong due to hormonal changes associated with pregnancy. By avoiding twisting core exercises, you can reduce the risk of intensifying any existing pelvic floor issues and improve overall comfort and safety during this stage.

SECOND TRIMESTER: From week thirteen to week twenty-six, we recommend focusing on effectively working your obliques and core stability, rather than traditional core work. Strengthening the obliques can help improve your posture, alleviate lower back pain, and support the growing belly. Enhancing core stability during the second trimester can aid in maintaining balance and strength, which may decrease as the body changes weight distribution due to the growing uterus. Strengthening these muscles can also prepare the body for the physical demands of labor and delivery, promoting a smoother birthing process. By effectively completing exercises that target the obliques and promote core stability, you can support your physical well-being and maintain an active lifestyle throughout the second trimester of pregnancy.

THIRD TRIMESTER: The third trimester modifications remove jumping from each exercise. On top of avoiding plyometric exercises, you will begin to elevate to take pressure off your abdominal muscles. As the pregnancy progresses, there can be an increase in the risk of injury, particularly to the joints and pelvic floor muscles. Plyometric exercises place significant stress on these areas, which may already be under strain due to the natural changes occurring in the body. During the third trimester, the center of gravity shifts forward as the baby grows, making balance and coordination more challenging. High-impact activities can increase the risk of falls, which could pose risks to both you and your baby. Modifying these exercises can allow you to workout safely and focus on supporting your body.

Motherhood: Pregnancy Workouts

Burn Boot Camp is dedicated to providing workouts for everybody at every level and with every need. That’s why we’ve devoted an entire Burn On Demand series to moms navigating working out and staying active while growing a baby. Motherhood: Pregnancy Workouts is our latest virtual workout category added to the Burn Boot Camp app. This new series includes ten videos with workouts ranging from speed and agility to full body strength, so you can experience a variety of Protocols with modifications to protect you and your growing baby. Get Motherhood: Pregnancy Workouts and our other unique categories when you start your Burn On Demand 7-day free trial or subscribe to Burn On Demand in the app.

Before beginning any exercise program during pregnancy, it’s essential to consult with a qualified healthcare provider to ensure that it is safe. Every pregnancy is unique, and certain medical conditions or complications may require modifications to your exercise routine or specific restrictions. The information provided in this blog is intended for general educational purposes only and should not be considered medical advice. Always prioritize your health and safety, and seek professional guidance before starting or continuing any exercise program during pregnancy.

This all changed when one of their friends, who was also a Burn Boot Camp Trainer, invited them to try a Camp that she was leading. Vince and Chantel both quickly fell in love with the style of Camp and how they could do the same workout, but always feel challenged even though they were at different places in their fitness journey. Chantel mentions enjoying the ability to adjust the exercise to fit the level she’s at, “Coming to Burn, it’s been easier because we’re all doing the same things and we’re able to exert our energy in the ways that we both want to.”  

Central to Chantel and Vince’s Burn experience is the power of community, a theme that echoes in every workout and interaction. Beyond the physical and mental transformations, it’s the friendships and accountability within Burn Boot Camp that keeps the couple committed. “The community’s huge. It’s so unexpected to have found actual friends at the gym. It’s not just about getting your workout done and leaving. It’s a big part of why we continue to come,” Vince said about the relationships he’s made throughout his time at Burn.  

The impact of Burn ripples into Chantel and Vince’s personal lives, influencing their approach to nutrition and fostering deep connections. Burn Boot Camp emerges as more than a gym; it’s a transformative community where Chantel and Vince found people to not only push and challenge them, but also be there for support. 

Read our full interview with Chantel and Vince below to learn more about their story and the impact that Burn Boot Camp has had on their connection as a couple. 

What is it like being able to work out together? 

Chantel: Originally before we came to Burn, we didn’t do a good job together because we workout so differently. Coming to Burn, it’s been easier because we’re all doing the same things and we’re able to exert our energy in the ways that we both want to. We’re both able to individually push ourselves because I just can never match what he’s doing. He’s on a whole different level, so it’s nice to be able to come here to workout. Sometimes we’re partners, sometimes we’re not. But either way, at the end of the day, we just got a good workout and we’re both happy and then we leave feeling better.  

Vince: Previously, I would always try to program her workout. Whether it was not having that foundational lifting experience or not aligning with her goals from a workout perspective, it wasn’t working. For Burn, we can both come into Camp, and I know I’m probably going to mod-up if there’s an option to mod-up, because I feel pushed in that sense. And I know for her, which has benefited us well, is she can push herself in the way she wants. Not in the way that I think I should be pushing her.  

Chantel: Also, having the Trainers at Burn is great. I can explain to them where I’m at, where I feel like I need to be pushed or where I’m like lacking a little bit and they can help me. Now I can mod up in ways that I can, or I can just take the workout as it is. 

What is something that surprised you about Burn Boot Camp? 

Vince: For me, the benefit that was unexpected after coming to Burn Boot Camp has been my overall athleticism. I grew up playing sports and I played college lacrosse, and the one thing that I missed was having that athletic foundation. There’s been an overall improvement in my athleticism and my body feels healthy and great. 

Chantel: I think the community is a big one for me just because you can go to any kind of gym and leave, and you don’t have a bunch of people hanging out and talking. Meeting people and becoming friends with them has been surprising. I wasn’t expecting it. Also, the different types of workouts and learning to love those challenging workouts. Just that growth. 

Vince: The community’s huge. It’s so unexpected to have found actual friends at the gym. It’s not just about getting your workout done and leaving. It’s just a big part of why we continue to come.  

Chantel: I love it when you’re in it and it’s a really tough day, and then you’re able to high five someone else that’s struggling, or you see someone who’s maybe struggling more than you and you give them a high five. It’s nice to bring each other up because we’re all at different levels, regardless of our athleticism. I think friendships, pushing each other, and celebrating each other’s successes have been another level. 

Vince: We consistently come to the 6:30 AM Camp, so we have the same people for the most part that go to that workout. Everyone’s progression is motivating personally, and I think as a group setting too. 

How has Burn Boot Camp brought you closer together? 

Chantel: I think the gym has always been one of those things that’s very much Vince’s playing field. He’s always wanted me to work out with him, but during our workouts before I was like, “I’m not doing that.” It was like pulling teeth to get me to go with him. When we started coming here, it was different because of the community, and because the workouts are always different, and they keep you interested. I think that really helps. And I think it’s cool to see each other grow.  

Vince: Yeah, it is. Also, I would say with the community, we come to the gym and leave the gym together, but we’ve also found comfort in the fact that we can have partners each day that are different, and we’re not always partners. That is cool too, because it adds another layer to the community aspect and the ability to be together, but also separate.  

What are some things you’ve been able to achieve because of Burn Boot Camp? 

Chantel: I personally had some fitness goals that I’ve achieved here that I wasn’t sure if I ever would. I’ve always had an imbalance in strengths in my legs. Outside of Burn, I’ve also been doing physical therapy. This was the starting point for me to really take it seriously for the first time. Through Burn and through physical therapy, I’ve been able to finally start to equal out that imbalance. The first time I was able to step up on a box jump, I remember finally being like, “Oh my gosh, I did it!” That was really cool. That was a multi-year challenge that I was finally able to accomplish.  

Vince: It’s a great feeling to have completed a Camp. For me, whether it’s a 6:30 AM workout or if we happen to sleep in a little bit and go to an afternoon Camp, it just sets you up for having an awesome day because you’ve eaten the frog first thing in the morning and now you can take on the day with whatever other challenges come your way. At the end of the day, if you’ve had a not so hot day and you push through that mental barrier of having to show up to the gym and then you go crush a workout that is super hard, especially on a cardio day, you feel like, “Okay, I can rest easy knowing that maybe the day didn’t go totally as planned, but I got this workout in and I can take pride in that.” 

Chantel: I think it feels really, really good. When you’re in it, it’s really, really hard and obviously it feels bad, but then once you’re finished, you have that final breath of just like, “Okay, we did that.” You’re catching up from it and it feels so good. The rest of your day is just going to be easy from there and you already did the hard thing. You feel good about yourself, you feel like you’ve been challenged, and then now you get to have an easy day from there on. And also, it feels good for your body. You’re just happy on all sorts of levels. 

What sets Burn Boot Camp’s Trainers apart? 

Chantel: There are a few things. Our Trainers come up to you and kind of force you to keep going and push you past where you think you can go. And then, looking around and seeing people of all ages, sizes, experiences. That is where you look over and you’re like, “There’s no way I should stop now.” You’re inspired by other people, so that kind of keeps you going. Sometimes you have tougher days and you’re like, “I don’t know if I can,” but being able to see other people in your Camp that you’ve seen starting from point A and they’re now at point Z is really cool. It’s like another push to keep you going. 

Vince: It’s been awesome to have Trainers that give you one-on-one attention in that group setting. I’ve been to other group fitness classes or gyms where a lot of people just don’t have that foundational training, and it could increase the potential of someone getting hurt. That was one thing I was not so much worried about with Chantel, but one thing I was kind of aware of is that I wanted her to feel comfortable doing the exercises. With Gabby, Leslie, Lindsay, Hannah, and all our other Trainers, they really do make it a point with Chantel or other people that may not have that foundation of being in a group class or with the exercises that we do, to correct form and to keep an eye out with certain people. Even personally, just hearing my name get called out in Camp, I’m like, “Oh man, I’ve got to turn the burners on and get after it.” It gives that element of a coach type feel. Which again, it just feels more so like I’m training for a sport or training for something rather than just showing up and doing a workout. It’s honestly been one of the biggest motivators for me coming to Burn. 

Chantel: With the Trainers, they don’t only feel like coaches. They also take Camps with us sometimes, so they feel just part of it with us. Sometimes they’re next to you, sometimes you’re with them, which is way harder because their levels are insane. Sometimes they’re training us, and, like Vince said, they’re calling your name out, they’re modding you up because they know you can, but maybe you don’t know you can, and they’re coming up to you or calling on you from across the room. Regardless, they’re keeping an eye on the room and making sure that you’re doing things right. It also feels like a little bit like a friendship, too. It just full circles a little bit with them. 

What is your favorite thing about Burn Boot Camp? 

Chantel: I would have to honestly say that my favorite thing about Burn is the community because it keeps me coming back and keeps me honest. 

Vince: That’s my favorite thing, too. Community. It’s so unexpected to have met people that we now hang out with outside of the gym. The conversation isn’t even about the gym when we’re here or when we’re hanging out. It’s not just a surface-level relationship, either. We’ve been able to gain deep friendships from the gym, which is kind of crazy. 

Chantel: I feel like there’s never a time where we’re not keeping each other accountable, like saying, “We’ll see you tomorrow, right?” 

What’s your favorite Protocol? 

Chantel: I like a few Protocols, but I would say that right now my favorite is core and conditioning. Recently, surprisingly to me, speed and agility has become a favorite. 

Vince: My favorite would have to be metabolic conditioning. I just like the functional hybrid of strength and conditioning, but speed and agility, that’s awesome. 

How has Burn Boot Camp affected your personal life? 

Chantel: I think nutrition is a big one. Burn has affected my nutrition awareness, especially because I’ll have those Focus Meetings with Gabby or Leslie, and we’ll just talk through some of those goals. They’ve kind of opened windows to understanding nutrition in a different way than I had before. But again, we also like to hang out with them, too. So, hanging out with people outside of the gym is also another effect that we’ve had. 

Vince: Yeah! And to add to that nutrition piece, Chantel’s super disciplined and I definitely follow her example with nutrition because it’s something we’re both interested in. Going back to the familial aspect of being at the gym together, I think it’s certainly motivated us both to be more aware of what we’re putting into our bodies and how it’s affecting performance when we come to the gym. I have to give her a big kudos for setting the standard with the nutrition piece because that’s been huge for us, just really getting into the details of that nutrition. 

How has Burn Boot Camp affected your personal life? 

Chantel: Nutrition is a big one. Burn has affected my nutrition awareness, especially because I’ll have Focus Meetings with Gabby or Leslie, and we’ll talk through some of those goals. They’ve opened windows to understanding nutrition in a different way than I had before. But again, we also like to hang out with them, too. So, hanging out with people outside of the gym is also another effect that we’ve had. 

Vince: Yeah! And to add to that nutrition piece, Chantel’s super disciplined, and I definitely follow her example with nutrition because it’s something we’re both interested in. Going back to the familial aspect of being at the gym together, I think it’s certainly motivated us both to be more aware of what we’re putting into our bodies and how it’s affecting performance when we come to the gym. I have to give her big kudos for setting the standard with the nutrition piece because that’s been huge for us, really getting into the details of that nutrition. 

What would you tell someone who is interested in trying Burn Boot Camp? 

Chantel: If somebody was interested in coming to Burn Boot Camp who hadn’t been, I would tell them to expect it to be very hard, but it’s also an opportunity to push yourself in a way that you probably haven’t. Also, do not let it bring you down if you’re looking around and you’re overwhelmed by other people’s performance. Just zero in on yourself, listen to your body, do what you can, and don’t feel bad about what you can’t because that’s just going to give you a starting point. Over time, you’ll reach those goals, and then you’ll feel proud of yourself at the end of it. So don’t let yourself get in your own way – would be the main one. 

Vince: For me, if I was going to give advice to someone to join Burn, I think measuring the expectations is important, like Chantel said, but also knowing that you’re coming into a community where there’s no judgment. That is huge. You don’t have to play this comparison game because of what you alluded to earlier. Everyone is in all shapes and sizes, all different ability levels, and has different goals. So, take your time. I don’t think there’s a time period that you have to try to commit to, because again, that’s going to be different for everyone as well. It’s just a matter of taking it slow and understanding that the results won’t be immediate, but if you’re consistent, then they’ll come. I think we both can attest to that coming here. We’ve been coming consistently and committing to it, and measuring our expectations has helped. 

What does “two claps” mean to you? 

Vince: It’s part of this practice or collective experience. We’ve opened the workout with a warmup and we’re all like, “Oh my gosh, here we go.” And then the two claps for me just means we all did this together at different speeds, different ability levels, but we’re closing out this day’s workout together because we all made it through. 

Chantel: Yeah, pretty much. I feel like it’s about teamwork. You don’t normally end a class like that with anybody, like any other place that I’ve ever been to. You just end it, and everybody just goes their own way. But I think having the two claps, one sounds great, and it feels like a celebration, but also it feels like teamwork. Like we did it together. 

May is Mental Health Awareness Month and in a recent Burn Boot Camp podcast episode, Morgan Kline, co-founder of Burn Boot Camp, shares her personal experience with the InBody machine and how it impacted her mental health. Despite living a healthy lifestyle, Morgan was surprised when the InBody machine didn’t reflect the progress she had made. This led to a period of self-doubt and frustration, as the numbers on the machine seemed to contradict the hard work she had put in.

Morgan’s story emphasizes the importance of focusing on how we feel rather than solely relying on numbers. Our progress should be measured by how we feel and the non-scale victories we achieve, such as increased energy, improved mood, and better overall health. Morgan encourages us to keep pushing ourselves towards our goals and to recognize that setbacks are a natural part of the journey.

In addition, Morgan highlights the importance of celebrating even the smallest accomplishments in our lives. By recognizing and acknowledging our successes, we can build momentum and stay motivated towards our goals. Morgan suggests taking a moment each day to reflect on our wins, whether it’s completing a tough workout, sticking to a healthy diet, or simply showing up for ourselves. By cultivating a positive mindset and celebrating our victories, we can continue to make progress towards our health and fitness goals.

Morgan’s story offers a message of hope and inspiration to anyone going through a similar experience. By sharing her struggles, she reminds us that setbacks and challenges are a natural part of the journey towards better health and fitness. It’s important to focus on how we feel, celebrate our accomplishments, and keep pushing ourselves towards our goals. With this mindset, we can overcome obstacles and achieve our best selves.

Click here to listen to this episode on the Burn Boot Camp Podcast.

Today, Devan and I are back with a new episode of Ask The Klines. We are about 2 weeks out from Ryan’s birth and I am feeling better than ever when it comes to my post-partum recovery.

I am really excited to share a glimpse into my birth story.

We talk about my VBAC (vaginal birth after cesarian), fears that I faced during quarantine, and also the joys, and we dive into the whole birth process. 

You can listen to my episode about Cameron and Maxwell’s birth stories to hear about my prior experiences with birth and labor!

Today we are welcoming Tony & Alisa DiLorenzo to Coffee & Kettlebells! They are the co-authors of the Amazon bestseller: 7 Days of Sex Challenge. They believe that the healthy combination of sex, love, and commitment is more than the foundation of a strong marriage… it’s the glue that will keep a marriage together.

They write, podcast, and coach couples around the world. Tony and Alisa have been married for 23 years and have a son and a daughter. 

If you feel like sex is a taboo topic, don’t shy away. This episode is far more than an episode talking about couples and their sex lives. 

• The funny story about a quick end to their honeymoon phase 
• How Tony and Alisa found themselves to be roommates rather than romantic partners
• The importance of asking the “tough questions”
• Tony and Alisa’s marriage, near-divorce and journey to today 
• The 60-days of sex challenge  
• How simple acts of service can improve a marriage and a relationship 
• Owning a business together, parenting together and living together
• A little insight into my marriage with Devan 
• How marriage and workouts are very similar
• .. and so much more! 

A healthy pregnancy diet will promote your child’s growth and development. During pregnancy, the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. Sound familiar? I thought so. However, there are a few MVP’s when it comes to nutrients that deserve a shout-out. Let’s dive in to look at which nutrients you need most and where to find them!

FOLATE & FOLIC ACID: Prevent Birth Defects

Folate is a B vitamin that helps prevent neural tube defects and serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth.

How much you need: 400 to 1,000 micrograms a day of folate or folic acid before conception and throughout pregnancy.

Good Sources: 

• Cereal. ¾ cup (15g to 60g) ready-to-eat cereal contains 100 to 700 mcg – choose an option that’s 50 to 100% fortified
• Spinach. ½ C (95g) boiled spinach contains 131 mcg
• Beans. ½ C (89g) contains 90mcg
• Asparagus. 4 spears contains 89mcg
• Oranges. 1 small orange contains 29mcg
• Peanuts. 1oz dry-roasted contains 27mcg
• Prenatal vitamins. These can ensure you’re getting enough of these essential nutrients. Just make sure it’s a vitamin supplement containing folic acid!

CALCIUM: Strengthen Bones

You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.

How much you need: 1,000 milligrams a day; pregnant teenagers need 1,300 milligrams a day

Good Sources:

• Cereal. 1C (20g to 60g) calcium-fortified ready-to-eat cereal contains 100 to 1,000mg of calcium
• Juice. 1C Orange Juice contains 349mg
• Milk. 1C skim milk contains 299mg
• Yogurt. 6oz. Low-fat fruit yogurt contains 258mg
• Cheese. 1oz part-skim mozzarella cheese contains 222mg
• Salmon. 3oz contains 181mg
• Spinach. ½ C contains 123mg

VITAMIN D: Promote Bone Strength

Vitamin D also helps build your baby’s bones and teeth.

How much you need: 600 international units (IU) a day

Good Sources:

• Milk. 1C skim milk with added vitamin D contains 115 IU
• Fish. 3oz cooked sockeye salmon contains 570 IU
• Juice. 8oz calcium and vitamin D-fortified Orange Juice contains 100 IU
• Eggs. 1 large hard-boiled egg contains 44IU

PROTEIN: Promote Growth

Protein is one of the crucial macro-nutrients for your baby’s growth throughout pregnancy.

How much you need: 71 grams a day

Good Sources:

• Cottage Cheese. 1C low-fat contains 28g
• Fish. 3oz canned pink salmon contains 17g
• Poultry. 3oz boneless, skinless, grilled chicken breast contains 26g
• Lentils. ½ C contains 9g
• Milk. 1C Skim contains 8g
• Peanut Butter. 2T contains 7g
• Eggs. 1 large hard-boiled egg contains 6g

IRON: Prevent Iron Deficiency Anemia

Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby. It will also help with fatigue.

How much you need: 27 milligrams a day

Good Sources:

• Cereal. ½ C quick oats fortified with iron contains 20mg
• Meat. 3oz roasted lean beef tenderloin contains 3mg
• Spinach. ½ C contains 3mg
• Beans. ½ C contains 2mg
• Poultry. 3oz roasted dark turkey contains 1mg
• Prenatal vitamins typically contain iron. In some cases, your health care provider might recommend a separate iron supplement.

The more you know:

The iron from animal products (like lean meat!) is most easily absorbed. To enhance the absorption of iron from plant-based sources and supplements, pair them with a food or drink high in vitamin C — such as OJ, tomato juice or strawberries. 

Supplements: Talk To Your Doctor

Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition.

Additional Resources – Pregnant & Fit:

Pregnant & Fit: Listen to Your Body

Pregnant & Fit: Best Exercises for Every Trimester

Workout routine  Meal prepping  Clean diet 

…But what about your home? 

Did you know that indoor air is 2-5x dirtier than the outside air? I know It can be overwhelming to face the fact that your home can be a breeding ground for bacteria, contaminants, toxins, and viruses. Luckily, there are plenty of easy swaps to eliminate these harsh chemicals and reduce exposure for you, your family, and your pets.

Listen in to this episode to hear my top tips for cleaning up your home and taking out those hidden toxins for once and for all!

LISTEN NOW

Find more from me:

Instagram: @morgan.a.kline

Facebook: @morgankline

If Coffee & Kettlebells has made a positive impact in any way on your life, I would be beyond appreciative if you took a few seconds of your time to leave a rating and review.

Thank you so much for joining me for a cup of Coffee & Kettlebells!

Subscribe to the podcast to never miss an episode:

Back with us is Dr. Jolene Brighten!

Dr. Jolene Brighten is a prominent expert in women’s medicine and leads the world in the emerging science of Post-Birth Control Syndrome — studying the effects of hormonal birth control on female health. 

Dr. Brighten and I are both strong advocates for empowering women to feel their best. The reality is this, within the US, only 17 states require sex education to be accurate! Isn’t that crazy? You deserve to understand your own body! 

If you’re someone like me who has been on birth control for 5, 10, 15 years, this one is for you! We break down the steps and best practices when it comes to making decisions for your body. Dr. Brighten answers these questions below, and so many more! 

• What are the steps to get off birth control?
• What other options are out there for natural birth control?
• What are synthetic hormones + how do they affect your body and your cycle?
• Are there dietary or lifestyle changes that I can make to help my body recover from birth control. 
• How can you address your hormonal imbalance?
• What does the gut have to do with everything?

Listen Now

Find more from me:

Instagram: @morgan.a.kline

Facebook: @morgankline

If Coffee & Kettlebells has made a positive impact in any way on your life, I would be beyond appreciative if you took a few seconds of your time to leave a rating and review.

Thank you so much for joining me for a cup of Coffee & Kettlebells!

Subscribe to the podcast to never miss an episode: