Holly Strickland joined Burn Boot Camp Naples as the Head Trainer nearly nine years ago. Now as the owner and Franchise Partner of the same location, she gets to live her core values every day and see countless transformations right in her gym. “I couldn’t imagine Burn not in my life. When they say you ‘bleed blue’ I truly do. I love this brand and everything it represents. The core values are so close to mine and I truly believe that when you put people first you win,” she said about the impact Burn has in her life.

Now, Holly is thriving in her life as a Burn Boot Camp Franchise Partner. She received the Single-Unit Franchise Partner of the Year award in 2023 and was the first to receive Burn Boot Camp’s Mark of Excellence award. Her location in Naples, Florida has also been part of the Million Dollar Club and Fire Club, where the top qualifying gyms get to celebrate their achievements on an international trip. “I just feel blessed. I feel really blessed and really lucky,” Holly says about her experience as a Burn Boot Camp owner.

Read our interview with Holly to learn more about what life as a Burn Boot Camp Franchise Partner is like and how it’s changed not only her life but the lives of her Naples, Florida community as well. Learn more about our franchising opportunities or set up a call with our team to talk about what Burn Boot Camp ownership could mean for you.

What is it like to change lives every day in your gym?

Holly: I think that through owning Burn, there’s a fulfillment you get when Members tell you their story and what these four walls have done for them. To be able to experience and provide that for your community, it’s humbling.

Being front row to the transformations is empowering. Some people walk in here and you can tell they have no confidence whatsoever. They would wear baggy shirts and then all of a sudden they would start wearing tank tops and tighter pants. That transformation, for me, is probably one of the most common ones. Our job is to show people that they can be confident.

What is your favorite part about being a leader in your gym?

Holly: I always wanted to be the boss that I never had, but also build my leaders up and continue to show them how they can grow and be leaders to their teams. One of my favorite things in leadership is watching my team grow and how they grow with me. It’s been amazing to see. My Operations Manager started in Childwatch, then became the Childwatch Lead, and then became our Burn Ambassador. Now she’s the Operations Manager and she is an absolute rockstar.

What sets Burn Boot Camp apart from other franchises?

Holly: What makes Burn different is the community. There’s just nothing like it. When someone has something going on in their lives, this community will wrap their arms around each other like I’ve never seen before. When you walk in these doors, there’s no drama. It’s crazy when you have over 500 women in the same space and there’s no drama. It’s just an amazing place where women support women and they’re always there for each other.

What support do you get as a Burn Boot Camp owner?

Holly: It’s been a great journey having a partner in Headquarters. I didn’t join Burn with a degree in business or experience in that field. It’s scary to open a gym, but what makes it a little less scary, or maybe a lot less scary, is to know that you have that support. I love knowing that if something goes wrong, I have someone I can call. Someone who can help me solve a problem and find a solution. Having that partner with the brand just gives you an additional layer of confidence to be able to take that leap of faith and jump into a business like this.

What is one of your favorite parts about being a Burn Boot Camp Franchise Partner?

Holly: One of my favorite things about being a Franchise Partner is the flexibility that it provides. Yes, there are days that I’m here at 4:30 or 5:00 in the morning with the girls, but I also can leave at 3:00 PM to get my son if I need to. That’s one of the best parts of the gig, having that flexibility.

How does Burn Boot Camp align with your core values?

Holly: One of our core values is being authentic. That is one of the most important things in my life, always showing up as who I am. When you look at all of our core values in general, they all align with not only who I want myself to be, but also my son. I want to teach him those core values. I want to teach him that he can do all the things he wants to do in his life. Showing up in your most authentic self is a huge thing we try to make sure we’re encompassing in him.

How do you see yourself growing within Burn Boot Camp?

Holly: I’m always going to challenge myself to mentor and help other people. That’s something that I take seriously. You learn when you help someone help. I’m on the MAC for Burn Boot Camp Headquarters right now, which is the Marketing Advisory Council. That’s just one way that I want to continue to grow.

The second way is that we hope to open a second Burn Boot Camp location to continue to empower the Naples community. One of the reasons that I’m so motivated to continue to grow is because I know the impact that this gym makes on people’s lives. It’s something I’ve never seen before. It may be a mental transformation, it may be a physical transformation, or it may be someone who wants to show up to just be a better mom or wife. I think all those transformations are extremely valid. That’s what continues to drive my passion to grow and have another facility.

One exercise, six words: the half-kneeling single-arm shoulder press. Try saying that three times fast. This key movement emphasizes stability, core engagement, and unilateral strength, making it essential for improving performance and reducing injury risk. By incorporating it twice a week for 10 reps each, you can progressively build shoulder strength while addressing any muscular imbalances.

THE BENEFITS

Shoulder Strength: As a compound exercise, the shoulder press involves multiple joints and muscle groups working together. This exercise targets the deltoids and triceps effectively, which can help promote shoulder development. Pressing from a half-kneeling position also allows for a full range of motion, which is essential for muscle growth and strength development.

Core Stability: Kneeling on one knee forces you to engage your core to maintain balance, which enhances overall stability. As you press the weight overhead, your core helps stabilize your body against the weight being lifted, which can help train the core to respond dynamically. The combination of upper body movement with lower body stability forces the core to function as a stabilizing unit, enhancing overall functional strength.

Improved Posture: The half-kneeling single-arm shoulder press encourages proper posture as you stabilize your body. The kneeling stance encourages an upright posture, which helps maintain the natural curves of the spine and promotes proper alignment throughout the body. By pressing with one arm, you’re forced to resist lateral tilting. This helps encourage postural control and the activation of stabilizing muscles on both sides of the body.

Reduced Lower Back Stress: By having one knee on the ground, this exercise allows for a more controlled distribution of weight, which can alleviate pressure on the lumbar region. Regular practice of this exercise can enhance hip flexibility and mobility, which can further reduce lower back strain during various activities.

CHECK YOUR FORM

Remember that progress each week doesn’t always mean increasing weight; you can also focus on refining your form or adjusting the tempo. Let’s do a quick form check so you can lift heavy and build muscle without worrying about getting injured.

1. Start in a half-kneeling position with one of your legs forward at a 90-degree angle and the other knee on the ground. You want to pick up the weight in the hand of the opposite leg that’s up. For example, if you are starting with your left leg forward in the 90-degree position, then you will pick up the dumbbell with your right hand.
2. Extend your other arm out to help you maintain your balance and form. This arm should stay at the same level the entire time. Check that you are engaging your core and keeping your hips square. It’s important to avoid any rotation in your body as you press the weight.
3. Hold the dumbbell with your elbow at a 90-degree angle, then press it overhead while keeping your wrist straight. Control the descent back to the starting position, exhaling as you press and inhaling as you lower the weight.

We provide a step-by-step breakdown of the correct form for the half-kneeling single-arm shoulder press on Form University, one of Burn On Demand’s most popular categories. With Burn On Demand, you can explore ways to train harder and smarter whenever and wherever you are. With categories like Quick Camps, Motion, Kids Camp, and Knockout, there is something for everybody, no matter your age, experience, or fitness level. Start your 7-day free trial or learn more about what Burn On Demand has to offer.

TIPS & TRICKS

Picking The Right Weight: How do you know if you’re progressing in this exercise or lifting the right amount of weight? If you get to the end of 10 reps or 30 seconds of work, the weight should feel heavier than when you first started or as if someone is pressing down on the weight to give it more resistance. If you’re able to get through 10 reps or 30 seconds of work without feeling challenged by the last few presses, then it’s time to pick up the next-heaviest dumbbell.

Control Your Movements: It’s important to keep your movements controlled to avoid injury. Proper control helps maintain the alignment of your joints, like your shoulders, elbows, and wrists. Sudden or uncontrolled movements can lead to strains or tears. By focusing on a slow and controlled press, you decrease the chance of these injuries.

Keep Distance From Your Ear: Ensure your shoulder does not elevate towards your ear during the press. Keeping the shoulder down promotes better balance and control, essential for executing the movement safely, especially when lifting heavier weights. Shoulder elevation can lead to compensatory movements in the spine, potentially causing misalignment and increasing the risk of lower back discomfort or injury.

Maintain A Neutral Spine: A neutral spine helps to preserve the natural curves of the spine, reducing the risk of strain or injury to the vertebrae and surrounding muscles. Proper spinal alignment enhances the stability of the joints, particularly in the shoulders and hips, which is crucial for maintaining control during the lift.

BECOMING A PRO

The half-kneeling single-arm shoulder press is a highly effective exercise that offers numerous benefits, including improved shoulder strength, core stability, and functional fitness. To maximize your results, start with lighter weights to master your form, engage your core, and pay attention to your shoulder position throughout the press. Incorporating this versatile exercise into your routine can enhance your upper body strength while keeping you safe and injury-free. Now it’s time to embrace the challenge, track your progress, and share your PRs with Burn Nation. We can’t wait to cheer you on along the way!

Enhanced Skin Health:  

Collagen is a crucial protein that plays a fundamental role in enhancing skin health, and it’s the primary structural component of the skin. As we age, our bodies naturally produce less collagen, leading to the development of common signs of aging, such as wrinkles, fine lines, and sagging skin. The good news is that incorporating collagen into your skincare routine or diet may profoundly impact skin health!  

Collagen helps maintain the skin’s elasticity and firmness. It forms a network of fibers that provides structural support to the skin’s outer layer, known as the dermis. When collagen levels decline, the skin loses its ability to bounce back, resulting in wrinkles and sagging. You can replenish your skin’s collagen levels through collagen supplementation or using collagen-infused skincare products, leading to a smoother and more youthful complexion. Because who doesn’t want to look 24 again? 

Collagen also aids in promoting skin hydration and moisture retention. It can bind with water molecules, helping keep the skin hydrated. Well-hydrated skin appears plumper, healthier, and more radiant. Collagen supplements can also stimulate the body’s natural collagen production, benefiting the skin and promoting overall skin health. 

Collagen has also been shown to reduce the appearance of scars and promote wound healing. It can help remodel and repair damaged skin tissues, improving skin texture and a more even complexion. Collagen’s multifaceted benefits extend beyond aesthetics, as it also supports the skin’s defense against environmental factors like UV radiation and pollution.  

While collagen plays a crucial role in skin health for both men and women, there are differences in the rate of collagen decline and the impact of hormones, oil production, and skincare habits. Regardless of gender, maintaining a healthy lifestyle, protecting the skin from UV damage, and considering collagen supplements or skin care products can help men and women preserve and enhance their skin health as they age. 

Stronger Hair and Nails:  

Collagen offers several benefits for nails and hair in both men and women. Incorporating collagen supplements into your daily routine, along with maintaining a balanced diet and proper hair and nail care, can help men and women achieve healthier, stronger, and more attractive nails and hair. It’s important to note that individual results may vary, and it may take several weeks or months of consistent use to see the full benefits of collagen on nails and hair. Some of the specific benefits include: 

Stronger Nails:

Women often experience issues like brittle nails due to hormonal changes and beauty routines like frequent nail polish use and removal. Collagen supplements can help improve nail strength and reduce breakage, leading to healthier, more resilient nails.

Men can also benefit from stronger nails, especially if they engage in activities that can be tough on their hands. Collagen can help prevent nails from becoming brittle or developing splits.  

Hair Health:

For women, hormonal fluctuations, stress, and various hair treatments (like coloring and heat styling) can lead to hair damage, thinning, or even hair loss. Collagen supports hair follicle health and can contribute to stronger, shinier hair with improved volume and texture.

Men may experience hair loss as they age, a condition known as male pattern baldness. While collagen won’t reverse genetic hair loss, it can help strengthen the remaining hair and potentially improve its appearance. Collagen supplements can also support overall hair and scalp health. 

Faster Growth:

Collagen is rich in amino acids like proline and glycine, essential for hair and nail growth. Consuming collagen can accelerate the rate at which hair and nails grow, helping women achieve longer and healthier hair and nails.

Men who want to grow out their hair or facial hair may find that collagen supplementation aids in achieving their desired length more quickly. 

Reduced Hair Breakage:

Collagen helps enhance the hair’s overall strength, reducing the likelihood of breakage and split ends. This new strength is particularly advantageous for women who frequently style their hair with heat or chemical treatments.

Men with longer hair or beards can benefit from reduced hair breakage, which can help them maintain a neater appearance. 

Improved Scalp Health:

Collagen supports a healthy scalp by promoting blood circulation and reducing inflammation. This can be especially beneficial for women dealing with dandruff or scalp irritation.

Men with dry or itchy scalps or those who tend to develop dandruff can experience relief from these issues with the help of collagen. 

Joint Support:  

Collagen plays a crucial role in supporting joint health in both men and women. Joints are the connections between bones, and they rely on cartilage, a firm but flexible connective tissue, to cushion and protect them. Collagen is a major component of cartilage, making it essential for joint function and maintenance. Here’s how collagen helps support joint health: 

Cartilage Structure:

Collagen helps maintain the synovial fluid within joints, which acts as a lubricant. This fluid reduces friction between the joint surfaces, allowing for smooth and pain-free movement. Collagen helps preserve joint flexibility and ease of motion. 

Flexibility:

Collagen helps maintain the synovial fluid within joints, which acts as a lubricant. This fluid reduces friction between the joint surfaces, allowing for smooth and pain-free movement. Collagen helps preserve joint flexibility and ease of motion. 

Joint Pain:

Collagen supplements may help reduce joint pain and stiffness by supporting the regeneration and repair of damaged cartilage. 

Tendon and Ligament Health:

Collagen is found in cartilage and tendons and ligaments that connect muscles to bones and stabilize joints. Adequate collagen levels are essential for maintaining the strength and resilience of these connective tissues, reducing the risk of injuries. 

Injury Recovery:

For people recovering from joint injuries, collagen can aid in the healing process. Collagen supplements may help speed up recovery by supporting the repair of damaged joint structures. 

Exercise and Active Lifestyles:

Active individuals (we’re looking at you, Burn Boot Camp Members) may benefit from collagen supplementation to support joint health. The wear and tear on joints from frequent physical activity can be lessened by maintaining optimal collagen levels. Our signature Floating Floor helps protect your joints, but Collagen provides extra protection!  

Aging and Collagen Depletion:

As both men and women age, their bodies naturally produce less collagen. This decrease in collagen production can lead to joint issues and increased susceptibility to joint-related conditions. Collagen supplementation can help counteract this age-related collagen decline. 

A balanced diet that includes collagen-rich foods like bone broth, fish, and lean meats can also help support joint health naturally.

Muscle Mass and Recovery:  

Collagen can play a role in supporting muscle mass and recovery in both men and women. However it’s important to note that collagen is not a complete protein source for building and repairing muscles like traditional protein sources (e.g., meat, dairy, eggs). Instead, collagen provides specific benefits that complement a well-rounded diet and exercise routine. Here’s how collagen can help with muscle mass and recovery: 

Amino Acid Composition:

Collagen contains several amino acids, including glycine, proline, and arginine, which are important for muscle health and recovery. Glycine is essential to produce creatine, a compound that provides energy for short bursts of intense exercise like weightlifting. 

Tissue Repair:

Collagen is a key component of connective tissues, including tendons and ligaments, essential for stabilizing muscles and facilitating movement. Collagen supplementation can support the repair and maintenance of these tissues, reducing the risk of strains and injuries during exercise. 

Reducing Muscle Soreness:

Collagen’s amino acid profile can aid in reducing muscle soreness and inflammation post-exercise. This can help active individuals recover more quickly and get back to their workouts with less discomfort. 

Complementing Protein Intake:

While collagen is not a complete protein source on its own, it can complement a diet rich in traditional protein sources. Including collagen in your diet can give your body a broader spectrum of amino acids, potentially enhancing muscle recovery and growth. Burn Boot Camp Members should make sure they’re getting around 100 grams of protein every day. Our Afterburn protein powder and bars make a great solution for getting those critical grams in. 

Hydration and Skin Elasticity:

Proper hydration is essential for muscle function. Collagen helps maintain skin hydration and elasticity, indirectly contributing to overall hydration and muscle performance. Dehydrated muscles are more prone to injury and cramping. If you need help hydrating, try Replenish– our electrolyte drink mix. 

Aging and Muscle Maintenance:

As we age, muscle mass naturally decreases. Collagen supplementation may help preserve muscle mass by supporting muscle recovery and repair processes, particularly when combined with regular strength training like Burn’s killer leg days.  

Active men and women looking to enhance muscle mass and recovery should consider incorporating collagen supplements into their regimen while maintaining a well-rounded diet, staying properly hydrated, and engaging in regular exercise, including both strength training and cardiovascular workouts.  

Gut Health: 

Collagen can also have a positive impact on gut health for both men and women. Here’s how collagen can benefit the digestive system: 

Gut Lining Support:

Collagen contains the amino acid glutamine, which is known for its role in supporting the health and integrity of the gut lining. A healthy gut lining is crucial for preventing leaky gut syndrome. In this condition, the intestinal barrier becomes compromised, allowing harmful substances to enter the bloodstream. Collagen can help strengthen and repair the gut lining, reducing the risk of leaky gut and associated health issues. 

Promoting Healthy Digestion:

Collagen can support healthy digestion by promoting the production of stomach acid, which is necessary for breaking down food and absorbing nutrients. Adequate stomach acid levels are crucial for proper digestion and the prevention of digestive discomfort.

Gut Microbiome Balance:

Collagen may support a healthy balance of gut microbiota. The gut microbiome plays a significant role in overall digestive health. It can influence various aspects of well-being, including the immune system, metabolism, and even mood. Collagen’s gut-supporting properties can contribute to a more balanced and diverse microbiome. 

Reduced Inflammation:

Chronic inflammation in the gut can lead to digestive disorders and discomfort. Collagen’s anti-inflammatory properties can help reduce inflammation in the digestive tract, potentially alleviating symptoms of conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). 

Aiding in Healing Leaky Gut:

For individuals already experiencing leaky gut or other gut-related issues, collagen may play a role in healing and recovery. It can help repair damaged gut lining and promote the closure of gaps in the intestinal barrier. 

Easier Nutrient Absorption:

A healthy gut lining is essential for optimal nutrient absorption. Collagen can contribute to better nutrient absorption by maintaining the health of the gut mucosa, allowing the body to effectively absorb vitamins, minerals, and other essential nutrients from food. 

To incorporate collagen into your diet for gut health, you can consider collagen supplements, collagen-rich foods like bone broth, or collagen peptides that are easily mixable into beverages and recipes. Maintaining a balanced diet that includes a variety of fiber-rich foods, prebiotics, and probiotics is essential to promote a diverse and healthy gut microbiome.   

Collagen is a versatile and beneficial supplement for both men and women. Whether you’re interested in enhancing your skin’s radiance, strengthening your hair and nails, supporting your joints, aiding in muscle recovery, or improving your gut health, collagen can play a vital role in your overall well-being. As with any supplement, it’s essential to consult with a healthcare professional before adding collagen to your routine, especially if you have specific health concerns or conditions. With the right approach, collagen can help both men and women look and feel their best as they age.  

This incredible achievement is a testament to the strength of the Burn Boot Camp brand and the passion of our Franchise Partners. We’ve always known that our unique approach to working out resonates with women everywhere, but this milestone proves that even more emphatically. 

We look forward to offering challenging, high-intensity workout experiences in a supportive community for women and their families. These new locations will provide personalized attention to every member, helping them to achieve their fitness goals and become the best versions of themselves. 

We couldn’t have achieved this milestone without the incredible dedication of our Franchise Partners. They share our passion for empowering women and are committed to bringing the Burn Boot Camp experience to communities across the country. We’re thrilled to welcome them to the Burn Boot Camp family and look forward to working with them to achieve our mission. 

We’re excited about the impact that we’re having on women’s lives. We look forward to continuing to empower women everywhere to become the best versions of themselves through fitness, nutrition, and community. 

If it’s your time to join our Franchise family, reach out to us today! We are here to answer any questions and begin the conversation.

To generate awareness and raise funds for the campaign, Buffalo Bills Running Back Nyheim Hines, who serves as the 2023 MDA National Spokesperson, visited the Burn Boot Camp headquarters to share his support for the neuromuscular disease community. With MDA family members who live or have lived with muscular dystrophy, Hines has been a longtime supporter of MDA as spokesperson and through the NFL’s My Cause My Cleats campaign and other MDA events.

“I’m honored to raise awareness for the ‘Be Their Muscle’ campaign to support MDA’s mission to empower people to live longer, more independent lives,” said Nyheim Hines, Running Back for the NFL’s Buffalo Bills. “Watching my mother live with limb-girdle muscular dystrophy reminds me of how fortunate I am to be able to stay active, so I encourage everyone to come work out on April 22 to show my mother and the entire MDA community that they are surrounded by support. As I continue to say, ‘Together we fight!'”

“The Muscular Dystrophy Association (MDA) is one of Burn Boot Camp’s longest-standing national philanthropic partners,” explained Morgan Kline, CEO and Co-founder of Burn Boot Camp. “As a company, we share a deep passion for philanthropy and are excited to continue building the relationship we have cultivated with MDA over the past seven years.”

The ‘Be Their Muscle’ campaign supports MDA, the #1 voluntary health organization in the U.S. for people living with muscular dystrophy, ALS and related neuromuscular diseases. Together, both MDA and Burn Boot Camp look to empower people to live longer, more independent lives. The campaign has raised over $2 million since the partnership began in 2016. Funds raised during the ‘Be Their Muscle’ event will support:

• Research: Research MDA has supported is directly linked to approved, life-changing therapies across multiple neuromuscular diseases. There are now 21 FDA-approved treatments for neuromuscular diseases since 2015 with many more expected in 2023.

• Care: MDA funds the largest network of multidisciplinary clinics providing best-in-class care at more than 150 of the nation’s top medical institutions, produces educational events and conferences for medical professionals and families and provides one-on-one support through its resource center.

• Advocacy: MDA advocates for access to care and therapies from day one (newborn screening), accelerating therapeutic development, empowerment and independence (access to education, employment, travel).

• Summer Camp: MDA provides transformative life-changing camp experiences to thousands of children and young adults ages 8-17, at no cost to families. Kids and young adults learn vital life skills, make lifelong friendships and gain independence and confidence. MDA will offer 22 in-person summer camp sessions across the country as well as the opportunity to attend a virtual camp in 2023.

“We at the Muscular Dystrophy Association are completely aligned in our mission with Burn Boot Camp to bring strength to our communities across the country through this partnership,” said Jeremy Kraut-Ordover, Chief Development Officer, MDA. “We are so grateful to Morgan and Devan Kline who connected with us through volunteering at MDA Summer Camp, and became an important part of our MDA family. The ‘Be Their Muscle’ campaign continues to grow and raise awareness and critical funds to accelerate research, advance care and advocate for families living with muscular dystrophy, ALS and related neuromuscular diseases, and we are deeply grateful for Burn Boot Camp franchisees and attendees for their participation.”

MDA and Burn Boot Camp will be posting throughout the campaign on social media using @MDAorg and @burnbootcamp with #BeTheirMuscle. Additionally, subscribe to the Burn Boot Camp YouTube Channel and Podcast for Be Their Muscle content throughout the month of April.

The fitness landscape is ever-evolving and we approach franchising in a vastly different way. The brand has matured since its parking lot days. In just a decade, the brand has grown an inclusive franchise network to over 300 locations, with big plans to hit 500 gyms by the year 2023.

BURN BOOT CAMP IS A LEADER IN FITNESS FRANCHISING. WE DON’T JUST BUILD BUSINESSES, WE INSPIRE PEOPLE TO BUILD EMPIRES. CLICK HERE TO START YOUR JOURNEY.

Here’s the lowdown on being pregnant and fit — from getting started to staying motivated.

First things first, always consult with your medical doctor when deciding if it’s okay to workout during your pregnancy. Every pregnancy is different, every mom is different, and there may be reasons why your doctor will not allow you to exercise. Generally speaking, if you are not a high-risk pregnancy or have a concerning medical issue most MDs will clear you to workout, but check with them first!

Exercise is not only safe during most pregnancies, it can actually help stabilize common discomforts and often make the labor process shorter. Working out can also boost your energy, improve your mood, help you sleep, and prepare you for childbirth by strengthening the necessary muscle groups used in labor. Research suggests that exercise can also lower your risk for gestational diabetes and preeclampsia.

The American College of Obstetricians and Gynecologists recommends that pregnant women without complications workout 30 minutes per day at moderate intensity 3-5 days per week. The ideal workout will get your blood pumping, keep you limber, and control weight gain without putting you and your baby’s body in harm’s way.

Listen to your Body

It’s just as important to your health to listen to your internal compass as it is to exercise. Chances are if it doesn’t feel right, it probably isn’t. Being pregnant and fit does not mean you should sacrifice safety.

Here are some facts that will be your reinforcements while working out with a bump:

• Avoid working out to the point of exhaustion. A good test for this: you should always be able to carry a conversation while training.
• Don’t continue to work out if you feel faint, dizzy, lightheaded, nauseous, or notice spotting. Immediately stop your exercise.
• Movements to avoid: jumping, twisting, sprinting, or lying flat on your stomach or back after 20 weeks. No excess pressure on your spine and do not compress the abdomen after this point in time.
• Exercise in a temperature-controlled environment! Avoid an outdoor workout if you know you’ll overheat.
• Don’t perform heavy compound movements (especially in the third trimester) because your body is malleable. Your ligaments, joints, and muscles are at risk.
• Avoid all-new movements. Now is not the time to take up skiing or snowboarding. Your center of gravity is off.
• Don’t invert your body (go upside down) for any reason.
• Cross contact sports off the list for the foreseeable future.

Warning signs to watch for*:

• Vaginal bleeding
• Dizziness
• Headache
• Increased shortness of breath before you start exercising
• Chest pain
• Painful uterine contractions that continue after rest
• Fluid leaking or gushing from your vagina
• Calf pain or swelling
• Muscle weakness affecting balance

*If you experience any of the above symptoms, contact your healthcare provider.

Baby, let’s move! Here are some tips to keep in mind as you get moving:

• Become familiar with Piston Breathing. There is a good tutorial here.
• Inhale during loading, exhale during burst movement
• Stick with low impact exercises and modify all intense movements. Take breaks as needed.
• Moderate exercise for 30 minutes per day is recommended.
• Stay cool and drink plenty of water. Overheating can be dangerous for the baby so be sure to drink plenty of H20 before, during, and after exercise.
• Focus on strength training rather than intense cardio.
• Stretch before and after exercise, shortened “tight” muscles will get uncomfortable as your belly starts to grow + this will help alleviate lower back pain.
• Wear what makes you most comfortable.

Again, always consult with your medical doctor when deciding if it’s okay to workout during your pregnancy. Every pregnancy is different, every mom is different, and there may be reasons why your doctor will not allow you to exercise. Generally speaking, if you are not a high-risk pregnancy or have a concerning medical issue most MDs will clear you to workout, but check with them first!

Additional Resources to help on your journey to being pregnant and fit
At-home zero equipment workouts
Coffee & Kettlebells Episode: How I prioritize my Prenatal Health
Coffee & Kettlebells Episode: Reframing what Fit Motherhood looks like with Emily Breeze

Habit #1: Ditch the scale

We’ve all heard that muscle weighs more than fat, right? But when we work out in order to lose weight and instead see the number on the scale rise, we quickly get frustrated. Don’t let the scale wreck your motivation to get fitter and healthier. It’s possible to become leaner and slimmer without the number on the scale changing, which means the scale isn’t the best representation of your progress.

Kyle Jason Lane, a Burn Boot Camp Elizabeth, NC trainer, says, “Get fitter and healthier by measuring your progress with pictures instead of the number on the scale.” Get into the habit of taking progress pictures one or two times a month, always wearing the same clothes. You’ll be much more motivated to push hard and eat healthier when you are able to compare your progress photos each month and see the actual changes in your body composition.

Habit #2: Keep your goals visible at all times

“A habit I always tell my clients to start doing to help them get fit and healthy is to write down their goals somewhere they will see them every day. Whether it’s on a mirror, a sticky note in your car, a whiteboard in your room, your refrigerator door or the wallpaper of your phone, making them visible helps you keep your eye on the prize!” suggests Burn Boot Camp Verona, WI trainer Cody Burns.

When you have a craving or want to skip a workout, your goals often slip your mind. Keeping your goals visible at all times will remind you of what you are working toward even in your weakest moments.

Habit #3: Schedule your workouts

Fit and healthy people don’t skip their workouts! If you struggle to make your workouts a priority in your life, Burn Boot Camp Columbus, OH trainer Becky Carnes Huff says, “Get into the habit of putting your workouts on your calendar. Once you have it scheduled, treat it the same way you would treat a doctor’s appointment or a work meeting.”

Would you skip a doctor’s appointment just because you didn’t feel like going? You probably wouldn’t. Before the week starts, make it a habit to sit down with your calendar and schedule your workouts for the entire week to help you become fit and healthy.

Habit #4: Close the kitchen

Fit and healthy people are not in the habit of eating around the clock. If you want to become fit and healthy too, you have to establish a designated time to close the kitchen. Creating these boundaries not only stops you from mindlessly snacking while watching TV. Waiting 12 hours between meals also has been shown to boost fat burning, increase digestion and promote a healthy gut.

Habit #5: Track your food before you eat

“Use the MyFitnessPal app, or any other food tracking app, to track your entire day’s worth of food the night before,” says Burn Boot Camp South Park, NC trainer Krysta Huber. While tracking your food is a great habit to get into when trying to get fit and healthy, tracking your intake after you eat may not be as helpful.

If you track your food later, you may realize after the fact that the food you consumed wasn’t as healthy as you anticipated or that you consumed a larger portion size than you should have. When you track your food beforehand, you are able to make adjustments to ingredients and portion sizes. “Tracking your food the night before also helps you commit to eating healthier because you have a plan to stick to for the entire day,” adds Krysta.

Habit #6: Surround yourself with tools that will help you get fit and healthy

“If you want to get fit and healthy, then surround yourself with things that will make you fit and healthy. For example, subscribe to a bunch of different health podcasts and play one every time you get into your car. You can also place fitness magazines in the bathroom, keep healthy cookbooks visible in your kitchen and follow nutritionists and personal trainers on social media.

Bombard yourself with a healthy environment,” suggests Burn Boot Camp Hainesport, NJ trainer Sandy Sweeney. When you start acting like you are fit and healthy by creating a healthy environment, you will become fit and healthy!

Habit #7: Get an accountability partner

It’s easy to set goals, but it is hard to hold yourself accountable to do what it takes to actually reach them. “A great habit to get into when trying to get fit and healthy is to always share your goals verbally,” says Burn Boot Camp Northville, MI trainer Tricia Wanish.

Find a family member or friend who can become your accountability partner. Share not only your goals, but also exactly what you plan to do each day to ensure you reach them. Meet them for a workout or coffee regularly to keep them updated on your execution of your plan as well as your progress. When you let it be known to others that you are working toward a fit and healthy lifestyle, you will be much more motivated to actually do it!

Habit #8: Eat greens at each meal

The key to getting fit and healthy isn’t working out more; it’s eating more healthy foods. The best way to ensure you are eating nutritious meals is by eating greens at each meal. Greens should take up half your plate, while protein and carbohydrates each take up ¼ of your plate.

If you struggle to get enough greens into your diet, add cooked kale or spinach into each meal. When cooked, the “green” taste is greatly reduced and the leaves take on the flavor of the rest of your dish. You can also try blending this delicious chocolate-flavored green powder into a protein smoothie each morning for an amazing extra boost of greens.

Habit #9: Start meditating

Fit and healthy people concentrate on their physical health as well as their mental health. Developing the habit of meditating each morning, even for just five minutes, will help you reduce stress, increase focus and productivity and create a more positive mindset.

A great meditation practice to start with is focusing on your breath. On each inhale, feel yourself breathe in new, positive energy and allow it to fill your entire body. On each exhale, feel yourself breathe out old, negative energy—all thoughts and feelings that are creating stress, anxiety, doubt or lack of confidence. Repeating this each morning for five to ten minutes will create a healthier mindset, which will give you more energy and motivation to get fit and healthy.

Water is required in almost every one of the different processes in the body. The human brain is 95% water, your lungs are 90% water, your blood is 83% water, your muscles are 76% water and your bones are 22% water—and we are 100% sure that staying hydrated is essential for optimal health. If fact, that may even be an understatement. Yet, Americans are chronically dehydrated. It is reported that nearly 75% of U.S. adults are dehydrated on a daily basis. It is no wonder that when we fail to prioritize drinking enough water, we also struggle to reach our health and fitness goals.

If you’ve ever had a health problem, you’ve probably been asked if you’re drinking enough water. Well, the same goes for weight loss. Not seeing the scale budge? Ask yourself if you’re drinking enough water.

When we’re on a health and fitness journey, we tend to focus on eating clean and working out—so much so that we often overlook water consumption. However, water plays such a huge role in weight loss that it could be the one thing holding you back from reaching your goals. Even if we are consistent with hitting the gym and dedicated to eating healthy, we still may not see the results we want to see if we are not consuming enough water. So, for the 75% of us who fall under the chronically dehydrated group, and for those of you out there who are working to lose weight, it’s time to better understand what role water plays in weight loss and some simple ways you can stay properly hydrated every day.

Reduced Appetite

Water helps us reduce our appetite in a few different ways. Your body struggles to differentiate your feelings of hunger and thirst, which means that sometimes when you feel hungry, it could be a sign that you are dehydrated. Have you ever felt hungry, eaten something that usually fills you up and still felt hungry afterward? It’s most likely because your body didn’t need food, it needed water. Thirst disguised as hunger is common for a lot of people who are dehydrated. The problem is, when we confuse the two, often we reach for a snack instead of a glass of water, leading us to consume more calories than necessary. While calories in versus calories out isn’t everything when it comes to weight gain and weight loss, and it certainly isn’t the only way to lose weight, it still plays a role. If we are constantly eating a surplus of calories and our goal is to achieve a healthier BMI, we most likely won’t see the results we are looking for.

Solution: The next time you finish a full, balanced meal and still feel hungry, try drinking a glass of water and wait 20 to 30 minutes before you eat more food. That’s about how long it will take for your body to process the water and for you to know if you are hungry for more food or not.

Bonus: When your stomach feels like it is full, it will send signals to your brain to stop eating. Water takes up space in the stomach, resulting in feelings of fullness, signaling to the brain that it is no longer hungry, therefore reducing hunger.

Fat Burn

Water is necessary to burn fat. It is required in the process of metabolizing stored fat and carbohydrates. Without water, your body won’t be able to convert excess carbs and fat into usable energy. This process is called lipolysis. Being dehydrated slows down your metabolism because it won’t have the water it needs to process what you are consuming.

Solution: If you want to keep your body in a consistent fat-burning mode, being properly hydrated should be a priority.

Bonus: Staying hydrated encourages you to drink water instead of sugar-filled drinks, so you’ll also be cutting out empty calories.

Energy

Dehydration is one of the main causes of daytime fatigue. When you hit that mid-afternoon slump or you feel like you don’t have the energy to work out, you don’t need to reach for a second coffee or energy drink—you may just need to drink some water! Staying hydrated is going to help keep your energy levels high throughout your entire day, ensuring you have the energy you need to push yourself to work out.

Solution: Put down the energy drink and try sipping on a cup of water. You may find that you don’t even need the extra caffeine anymore.

Bonus: If you do have the energy to work out, staying hydrated will help your muscles recover faster and reduce your feelings of soreness. So, you’ll be ready to go crush another workout sooner than you would if you weren’t properly hydrated.

Need-To-Know Water Facts

Something important to know is that when you feel thirsty, you are already dehydrated. You don’t want to wait to drink water once you feel thirsty. You want to avoid those feelings of thirst. Drink water regularly throughout your day to make sure you prevent dehydration.

Just as important: There is such thing as drinking too much water. In this case, more doesn’t mean better, and it won’t make you healthier, either. When you drink too much water, it can cause your body to expel essential vitamins and minerals you need, throw off your electrolyte levels and dilute your blood.

At Burn Boot Camp, we like to stick to the rule of thumb that you should drink your body weight in ounces of water every day. It may be difficult to suddenly start drinking that much water if you aren’t already regularly drinking enough. In that case, start with drinking half your body weight in ounces and slowly increase that number each week until you reach your water intake goal.

We also realize that drinking plain water isn’t necessarily “fun,” but there are a few ways to make water more exciting.

Tips To Make Water More Exciting:

• Squeeze a lemon into your water.

Bonus: Lemon water is anti-inflammatory, helping to reduce bloating.

• Add a tablespoon of apple cider vinegar with some cinnamon.

Bonus: ACV helps boost digestion.

• Sip on fruit-flavored herbal tea.

Bonus: If you prefer a sweet beverage, you can sweeten any of these with stevia.

• Switch it up with sparkling water, as long as it is free of artificial flavors and chemicals.

Bonus: Clean sparkling water is just as hydrating as regular water.

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1. You don’t need to wait to become the perfect version of yourself to be happy.

Oftentimes, we prioritize reaching a goal so much so that we forget about our happiness in the whole equation. The focus centers on the weight we still have to lose or the definition we want to see, and we aren’t happy with ourselves until it happens. We close ourselves off to experiencing life and relationships around us so that we can finally get from point A to B—essentially, we equate our happiness with a goal. We spend so much time measuring ourselves up, punishing ourselves and feeling guilty for not being “perfect” when, in reality, you don’t have to wait to become this “perfect” version of yourself before you start loving yourself and truly enjoying your life. You’re allowed to be happy while you continue to evolve and improve. You don’t need a number on a scale, a number of reps, a number of miles or an amount of weight you can lift to feel validated.

Personally, I believe I’ll be the “perfect” version of myself when I am able to just enjoy exactly who I am in the present moment. This is the version of myself I am striving to become. Continue working toward your goal, but in the meantime, embrace, own, accept, love and just enjoy being who you are right now. There is only one of you and we have one life to live, so allow yourself to be happy!

2. No matter how far you still have to go, you’re allowed to celebrate how far you have come.

You’ve heard it before: “It’s not about the destination, it’s about the journey.” When we focus too much on how far we have to go, we forget to realize how far we have come. We could be leaps and bounds further along in our journey than we were just a few months ago but not take the time to stop and celebrate all that we have achieved in the process.

We get this picture in our heads of exactly who we want to be, how we want to look and where we want to go. We work hard and we persevere every single day to get closer to becoming that picture in our head, but it’s not always about the end goal. There is so much to be proud of yourself for while you are on the way to where you are going. Take a moment right now. Look at yourself; look how far you have come. Remember that person who chose to start? You are that person. Be proud of that person. Celebrate that person.

Next time you get stuck thinking about how far you still have to go, challenge your perspective. Regardless of how far you are from the person you want to be and the place you want to go, you have come so far and that deserves recognition!

Don’t let the person you want to be stand in the way of celebrating the person you are now. Even though you may have more to go, your hard work is worth it, your hard work shows and your hard work has paid off!

3. You are your own kind of beautiful.

Stop comparing yourself to others. We are all guilty of this—I’ll be the first to admit that I do it too! Truth is, we were all born with different hair textures, eye colors, metabolisms and body frames, and every one of these things makes us beautifully unique. We are our own person. No one is just like you—how cool is that? You are you, and no one else can be you no matter how hard they try. We have to remember this when we find ourselves wishing we had what someone has or could do what someone else does. When we strive to be like someone else, it is a million more times difficult to be happy with who we were uniquely made to be.

If you take away anything from this blog post, I want you to know that who you are, every single part, is unbelievably beautiful. You are too pretty and too smart to act like you are not. You may look at yourself in the mirror and not think twice about the reflection you see, but what you aren’t seeing is the beauty others see in you. It’s time for you to look at yourself in a new way—we see it, now it’s your turn. Go ahead and tell yourself how beautiful you are! Do it today, and every day after that.

4. Who you are as a person is way more important than the way you look.

I’m going to go out on a limb here and say that no one is going to love you more for losing 20 pounds or having a six-pack. Those things are great goals, but the things that have a lasting impression are your character, values, actions, positivity, happiness, love and everything that’s inside you.

That five pounds you gained or lost weighs a lot less than the smile on your face and the passion in your heart. People around you don’t care about the number on your scale and probably don’t even think about it. So, stop torturing yourself and letting the way you look dictate your attitude. It’s more important to live a life that keeps you smiling and keeps others smiling than a life that keeps you obsessing over your weight. Remember what really matters.

5. You are strong, capable, beautiful, significant and more than enough.

You are! Stop telling yourself otherwise. Even when it feels like you aren’t, I hope there is at least a small part of you that believes you are. You may not be able to see it today, but others see it every day. Others see every ounce of greatness within you—more greatness than you will ever know. Never forget that.

If you know someone who needs to hear one of these reminders, share this post with them. If you’re more of a podcast person, you can download the podcast episode that goes along with this post and listen to it on those days when you need a pick-me-up.

Also, if you didn’t know, I have a cooking show called Morgan Makes It where I show you how cooking and eating healthy can be simple, quick and still so delicious. I release a new recipe every single Monday, which can be found on Burn Boot Camp’s YouTube channel. Go check it out if you are ready to start eating healthy and don’t know where to begin or if your diet is feeling stale and you are looking for new, fun and healthy ways to change it up!

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