When you’re crushing Camp workouts and chasing progress, you need nutrition that works as hard as you do. Here are some of your questions, with answers from the Burn experts you trust. 

Q: Does it matter if I take creatine in the morning or at night? 

A: Nope! Morning, night, during nap time, whenever it works best for you. The key is just taking it daily. Consistency beats time of day, hands down.  

Q: Can I mix creatine and collagen into my coffee? Or is that not recommended? 

A: Collagen? Absolutely, stir it in and sip away. Creatine? Not the best match. High heat might affect its absorption, but if adding it to your coffee helps you remember to take it, consistency wins again. Showing up daily is way more effective than chasing perfection. 

Q: Of course, it is important to check with your doctor, but which nutrition products are usually pregnancy safe? 

A: Your doctor always gets the final say, but protein powders, especially whey, are usually okay and are a great way to boost intake. Just watch the caffeine dose in your Ignite pre-workout (the general guideline is under 200mg/day). As for creatine, there’s not enough research on its use during pregnancy, so definitely pause and consult before continuing. 

Q: Why would I want to drink Replenish over water? 

A: While water is essential for hydration, it doesn’t replace the electrolytes and micronutrients your body loses through intense training, like fitness classes, or sweat. Replenish provides a targeted blend of electrolytes, vitamins, and minerals designed to support optimal hydration, muscle function, and recovery. It tastes delicious, which helps you stay hydrated and train harder, recover faster, and perform at your best. 

Q: What are the benefits to taking Collagen? 

A: Collagen peptide supplementation helps maintain your skin’s elasticity and firmness, supports joint flexibility, promotes muscle growth, and enhances post-workout recovery. We recommend taking 10 grams of Collagen per day, which is our serving size, to see these benefits. 

When I woke up earlier this week, sneezing uncontrollably, I longed for a solution to my allergy-induced state but felt hesitant to run to the grocery store to grab the Claritin and Zyrtec that stock the shelves. With more knowledge at my fingertips and reputable resources teaching me the ins and outs of medicine, these days I am wary of the conventional products and toxic chemicals that I may be putting in my body just to cover up a symptom that will inevitably return. Let me explain why!

Why I Avoid Conventional Allergy Medicine

Antihistamines, such as Claritin, Zyrtec and Benadryl, block the histamines (aka symptoms) your body is trying to release during allergy season. When you take these medicines, you might be covering up your symptoms temporarily, but you’re not solving the issue that causes them. You might actually be doing more harm than good!

Think of the antihistamines as a metaphorical dam, blocking up the reactions (sneezing, watery eyes, itchiness, runny nose) that are trying to come to the surface. Taking these antihistamines can lead to brain fog, lethargy, headache, fatigue, restlessness and more negative symptoms that can cause you to feel off your A-game. It can take days for these side effects to wear off, and then it’s back to the allergy attack. I don’t know about you, but that’s not how I want to feel when I’m trying to have a productive workday or enjoy the outdoors with friends and family.

With that being said, I made it my mission to research natural remedies that would help combat a seasonal allergy attack without involving harmful chemicals. Here are five ways to ward off an allergy attack—naturally.

Local Honey

Raw honey is now my go-to natural remedy for allergy relief. Honey has a multitude of health benefits on its own, but local honey is even better! Think of the honeybees in your neighborhood as your teeny, tiny natural doctors. They are here to help you thrive, and—bonus—by choosing to purchase local honey, you are also choosing to make a positive impact on your surrounding environment!

As your little local bees feed off the plants that surround your home and work, they are collecting pollen that will soon turn into local honey, which can help combat your allergies. This process of building up an immunity to a substance with the substance is known as trace exposure. Imagine that you are preparing for the attack before it has a chance to strike—with the bees by your side!

In its raw state, honey contains antioxidants and phytonutrients that act as a barrier for cell damage. Honey also serves as a natural throat salve and cough suppressant, the ideal duo to ward off those pollen-induced allergy attacks. The sooner you begin introducing local honey into your diet, the sooner you will begin to reduce your allergy symptoms over time. Start adding local honey to your oatmeal, smoothies or hot tea for allergy relief!

Apple Cider Vinegar

I also love to use apple cider vinegar as a natural remedy for allergy relief. Not only is unfiltered apple cider vinegar an extremely useful and delicious kitchen condiment, but it can also be used to reduce your body’s production of mucus and clear out your lymphatic system.

When your allergies kick in and that junk starts building up in the back of your throat, all you need to do is add a tablespoon of apple cider vinegar to a cup of hot water, swish it around in your mouth and swallow it. Before you know it, you will be able to breathe more easily, and you will also reap the added benefits of apple cider vinegar for gut health!

For the ultimate anti-allergy, immune-boosting concoction, mix together one tablespoon of apple cider vinegar and one tablespoon of local honey with a cup of hot water and a dash of cinnamon.

Probiotics

In some situations, your allergies may be a result of an imbalanced immune system. If this seems to be the case for you, it may be causing your allergy symptoms to feel more severe than in years past. In this scenario, adding a probiotic to your diet may be exactly what you need to help reduce your allergy symptoms and begin to enhance your overall health.

Probiotics give your immune system a boost by introducing beneficial bacteria into your digestive system. So not only will your allergies subside, but your gut will thrive!
Probiotics are a great natural remedy for allergy relief and great for improving your overall health. If you want to learn more about the health benefits of probiotics, check out this post.

Essential Oils

It seems like everyone and their sister, cousin and best friend is selling essential oils these days, and they might have a good reason to! Breathing in certain essential oils helps to naturally reduce and clear out your swollen nasal passages, making them a great natural remedy for allergy relief. Do you ever have that moment where your head feels foggy and congested but when you go to blow your nose, nothing happens? This is because it is not actually congestion causing your headache, but swollen airways leading you to feel intense sinus pressure.

Eucalyptus, basil and peppermint essential oils are just a few options that can help you reduce congestion. You can purchase an oil diffuser to keep in your bedroom or living room, or you even use a cotton swab to dab clean oil products beneath your nostrils. It might look a little silly, but once you begin breathing clearly you’ll quickly realize the benefits are worth it!

Exercise

I get it, the last thing you feel like doing when you’re struck down with an allergy attack is exercise. Who wants to run off the floor to grab tissues every five minutes? Not me! But before you kick this concept to the curb, let me explain why exercising during allergy season might help you more than you realize.

Studies have shown that exercising for just 30 minutes a day can substantially aid in reducing inflammation caused by seasonal allergies. Due to the anti-inflammatory effect that exercise has on your body, it can naturally ward off allergy symptoms such as nasal congestion, head congestion, puffy eyes and more.

If you are feeling super congested, remember to focus on exercises that promote proper breathing techniques so that you’re not huffing and puffing during your workout session. Yoga, pilates and low-intensity resistance training are helpful in strengthening your heart and lungs without triggering your symptoms through excessive cardio workouts. Even though working out may be the last thing you want to do when you feel bogged down, it can be an extremely beneficial natural remedy for allergy relief.

You just walked out of a Focus Meeting where you talked about your nutrition goals with your Trainer. You’re getting ready to head to the Floating Floor for Metabolic Conditioning, but all you can think about is the note in your hand that you should be getting at least 100 to 120 grams of protein a day. “How is that even possible,” you think to yourself as you set down your water bottle and pass out a few high-fives on your way to join everyone in jumping jacks. You don’t have time to prep that much protein every week, let alone even think about how to get that much protein. You’re a mom who lives by a calendar and feels like you barely have time to plan your meals. You’re a business owner who gets home late and the last thing you want to do is cook. Whatever it is, the thought of making protein your new full-time job sounds overwhelming. 

WHO KNEW IT WAS SO EASY?

We believe that making protein a priority shouldn’t be a challenge. We’ve carefully and intentionally curated our line of nutrition products to not only help you hit your goals and make you feel great, but to conveniently fit into your busy lifestyle. Afterburn Bars are a game-changer for anyone who wants to get their protein on the go. These delicious protein bars pack a substantial amount of nutrients in a portable format, making it easy to stay fueled whether you’re on the way home from Camp, in the office, or on the move. 

UNWRAPPING YOUR PROTEIN BFF 

These protein bars strike a perfect balance between taste and nutrition, offering a delicious way to meet your goals without sacrificing flavor. They’re available in both triple chocolate and cookies and cream. Afterburn Bars are low in sugar, ensuring you get your calories from protein, carbs, and fats. With 17 grams of protein in every bar, Afterburn Bars provide proper protein supplementation to hit daily protein intake goals. Each bar also has 10 grams of dietary fiber, which plays a pivotal role in gut and digestive health. This can also help you feel fuller longer, regulate blood sugar levels, and promote heart health. One of the best parts? Afterburn Bars don’t have any artificial flavors, so you can enjoy them without worrying about what you’re putting in your body. 

FREQUENTLY ASKED QUESTIONS

Are you still not sure if you should grab one the next time you go to Camp or if you should add a box to your cart when you’re shopping for Burn activewear online? Read our Afterburn Bar frequently asked questions so you can feel confident that this is the protein-packed snack for you. 

Q: What is the protein source in the Afterburn Protein Bar? 
A: The protein blend consists of whey isolate, whey concentrate, and milk proteins. This combination provides a balanced profile of fast and slow-digesting proteins for optimal muscle support. 

 
Q: Why was Afterburn protein powder not used to make the Afterburn Bar? 
A: The above protein blend source was scientifically chosen to match and interact properly with the carbohydrate matrix of the bar. The blend is crucial to the bar’s overall sensory (taste, texture, consistency, shelf-life) quality. Our sensory quality exceeds that of all other bars in the market. 

 
Q: Can I consume the Afterburn Bar as a meal replacement? 
A: While the Afterburn Bar is a protein-convenient snack, it’s not intended to replace complete meals. It’s designed to complement your nutrition and fitness goals as part of a balanced diet. 

 
Q: Is the Afterburn Bar suitable for those with dietary restrictions, such as gluten sensitivity? 
A: The Afterburn Bar does not contain gluten-containing ingredients, but it’s produced in a facility that processes gluten. If you have gluten sensitivity, please consult with your healthcare provider. 

 
Q: Are there any allergens in the new Afterburn Bar formulation? 
A: The Afterburn Bar contains almonds, milk, and soy. Please review the ingredient list if you have specific allergies. 

 
Q: Is the Afterburn Bar vegan or vegetarian? 
A: No, our Afterburn Bars are made with whey protein, which is derived from cow’s milk. 

 
Q: Are there any artificial preservatives or colors used? 
A: No, the new formulation of the Afterburn Bar is free from artificial preservatives and colors. We’ve focused on using high-quality, natural ingredients to enhance the bar overall. 

 
Q: Do Afterburn Bars contain peanuts? 
A: Neither bar formula has added peanuts, but because of continuous exposure of this allergen to the production facility, and most importantly, to the actual production line, quality control has mandated that we put peanuts in the “contains” statement. 

But First, Protein 

Starting a meal with protein can serve as a strategic approach to meal planning and portion control. By focusing on protein initially, you ensure that this essential nutrient is a priority in your overall dietary intake, helping to balance macronutrients and promote a well-rounded diet. Protein-rich foods have a significant impact on feeling full and satisfied. Starting a meal with protein can help control appetite, reducing the likelihood of overeating during the meal. 

Including protein at the beginning of a meal can also help stabilize blood sugar levels. Protein slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood glucose. This is particularly important for individuals with diabetes or those aiming to maintain steady energy levels throughout the day. 

Building Muscle with Protein 

Fueling your body with protein after a workout is not just a recommendation, it’s a strategic move towards optimizing your fitness goals. Protein plays several key roles in the muscle-building process: 

Amino Acid Supply: Proteins are made up of amino acids, which are the building blocks of muscle tissue. There are essential amino acids that the body cannot produce on its own and must be obtained through diet. Consuming protein-rich foods ensures a sufficient supply of these essential amino acids, facilitating muscle protein synthesis. 

Recovery and Repair: Intense exercise, especially resistance training, can cause microscopic damage to muscle fibers. Protein is instrumental in repairing this damage and promoting the regeneration of muscle tissue. This process is essential for muscle growth and adaptation to increased training loads. 

Nitrogen Balance: Proteins contain nitrogen, and maintaining a positive nitrogen balance is crucial for muscle growth. When the body is in a positive nitrogen balance, it indicates that there is an adequate supply of amino acids for protein synthesis, promoting muscle growth. Conversely, a negative nitrogen balance may lead to muscle loss. 

Hormonal Regulation: Protein intake influences the release of hormones involved in muscle growth, such as insulin and growth hormone. These hormones play a role in nutrient transport to muscle cells and the stimulation of muscle protein synthesis. 

Replenishing Glycogen: A protein-rich post-workout meal or snack helps replenish glycogen stores, restoring energy levels and aiding in the prevention of muscle breakdown. This, in turn, contributes to increased strength and improved performance over time. 

Preservation of Lean Muscle Mass: During periods of calorie restriction, there is a risk of losing both fat and muscle mass. Consuming enough protein helps preserve lean muscle tissue, ensuring that most weight lost comes from fat rather than valuable muscle mass. 

Combining protein intake with a well-balanced diet, sufficient calorie intake, and proper strength training exercises creates an environment conducive to muscle growth and overall fitness. Incorporating a balance of protein-rich foods into your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based sources like tofu and quinoa, can be an effective strategy to support your goals while maintaining overall health and muscle integrity. 

One of our favorite post-Camp protein recommendations is a scoop of Afterburn Protein in your Burn shaker with milk, or blended into a smoothie. We also love Afterburn Bars for an on-the-go bite that’ll leave you satisfied with 17 grams of protein and packed with other amazing ingredients, like Collagen.  

Getting Enough Protein in A Day 

Consuming at least 100 grams of protein in a day holds various benefits for overall health and fitness. Meeting this protein threshold is particularly crucial for those who are working out often or pursuing fitness goals. Adequate protein intake supports muscle protein synthesis, facilitating muscle repair and growth, which is essential for those participating in strength training or endurance exercises. Additionally, protein plays a crucial role in maintaining a healthy metabolism and aiding in the preservation of lean muscle mass. Beyond its structural functions, protein contributes to the synthesis of enzymes, hormones, and immune system components, enhancing the body’s overall resilience. Striving for a daily intake of at least 100 grams of protein ensures that your nutritional needs are met, promoting optimal health, fitness, and a well-rounded diet. 

Tips For Incorporating Protein  

Start Your Day Right: Begin your morning with a protein-packed breakfast. Include foods like eggs, Greek yogurt, or a protein smoothie made with Afterburn Protein Powder to kickstart your metabolism and keep you energized throughout the day. 

Snack Smart: Opt for protein-rich snacks to keep hunger at bay between meals. Burn Boot Camp’s Afterburn Protein Bars, available in delicious flavors like Cookies and Cream and Chocolate Peanut Butter and packed with 17 grams of protein, provide a convenient and tasty way to get a protein boost on the go. Keep them in your gym bag or at your desk for a quick and satisfying snack. 

Include Protein in Every Meal: Ensure that each meal contains a good source of protein. This could be lean meats, fish, tofu, or beans. Incorporating protein consistently throughout the day supports muscle maintenance and overall health. 

Power Up Post-Workout: Consume protein after your Burn Boot Camp workout to support muscle recovery. Afterburn Protein Powder, available in both whey-based and plant-based options, can be blended into a post-workout smoothie to replenish nutrients and aid in muscle repair. 

Meal Prep with Protein: Plan your meals ahead of time and include protein-rich ingredients in your weekly meal prep. Chicken, quinoa, and beans are versatile options that can be incorporated into various dishes, making it easy to reach your daily protein goals. 

Hydrate with Protein: Add Afterburn Protein Powder or Collagen to your beverages for an extra protein boost. Whether you prefer a protein-packed smoothie or a protein-infused drink, staying hydrated while meeting your protein needs is a win-win. 

Explore Different Protein Sources: Variety is key to a well-rounded diet. Experiment with different protein sources, including both animal and plant-based options. Burn Boot Camp’s commitment to offering both whey-based and plant-based Afterburn Protein Powder ensures there’s an option for every preference. 

Read the Labels: When shopping for packaged foods, check labels for their protein content. Burn Boot Camp’s Afterburn Protein Bars are not only delicious, but also provide a convenient way to meet your protein requirements without sacrificing flavor. You’ll also notice our Afterburn Protein Bars have amazing ingredients like collagen, almond butter, and whey protein. 

Protein Wrapped Up 

As you embark on your fitness journey, remember that protein is a fundamental ally in achieving your health and wellness goals. Whether you’re looking to build lean muscle, support recovery after a Burn Boot Camp workout, or simply maintain a balanced diet, incorporating protein into your daily routine is key. 

So, whether you opt for a protein shake, lean meats, or plant-based sources, prioritizing protein after your next Floating Floor or On Demand session is an investment in your body’s recovery and long-term fitness success. You’re not just nourishing your body; you’re fueling your journey towards a stronger, healthier, and more vibrant you. Here’s to embracing the power of protein and unlocking your full potential! 

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.  

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

I’m going to be 100% honest with you, I don’t believe in cheat meals. I don’t believe it is the best strategy for developing a healthy and happy relationship with food and your body.

Why?

Cheat meals make us label food as good or bad. In turn, we relate this “good and bad” mentality to ourselves. When we eat good food, we are good and when we eat bad food, we are bad. This leads us to constantly judge and punish ourselves for our bad choices.

It gives us the mentality that our cheat meal is a reward for eating healthy all week long, so when we eat something unhealthy outside of our cheat meal, we feel like we need to punish ourselves.

This can either be mental punishment, where we are beating ourselves up on the inside. Or this can be a physical punishment where we think we need to work out extra hard or do double workouts for a few days to “make up for” the “damage” we did.

We should never live a life where we are always judging or punishing ourselves. We deserve better than that. Plus, this mentality will never lead us to truly loving and accepting our bodies for what it is. 

Listen to the full episode to hear more of my thoughts on cheat meals!

Find more from me:

Instagram: @morgan.a.kline

Facebook: @coffee&kettlebells 

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:

In this episode of Coffee & Kettlebells, my guest Stephanie Middleberg and I chat about all things baby food: Organic and homemade, smoothies and purees, tips and tricks. This episode is going to give you a step-by-step guide for feeding your baby at every stage: 6 months, 6-8 months, 9-12 months and 10 months and up. 

Stephanie Middleberg is the best-selling author of The Big Book of Organic Baby Food as well as The Big Book of Organic Toddler Food. So if you listened to episode 101, all about baby-led weaning and you know it just isn’t for you and your baby, Stephanie is here to share with us another route we can take with our baby to ensure we are feeding them the best foods possible. 

This episode is for all the new and expecting mothers out there. But, if you aren’t one of those two, I know there will be valuable information in this episode you won’t want to miss!

Find more from Stephanie:  

Instagram: @middlebergnutrition 

Website: middlebergnutrition.com 

Buy Stephanie’s book: The Big Book of Organic Baby Food

Find more from me:

Instagram: @morgan.a.kline

Facebook: @coffee&kettlebells

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:

Hey, I’m Morgan Kline, the COO of Burn Boot Camp and the host of the Coffee & Kettlebells podcast! We started Coffee & Kettlebells in May of 2018 and, in such a short time, the podcast has skyrocketed to the top of the charts.  

My mission with Coffee & Kettlebells is to provide you, my listeners, with content that will help empower and inspire you to live your life with greater balance, health and happiness. With that, I work hard to bring you the top experts in the health and wellness field to share the best and most current information about living a healthier life, both mentally and physically.  

Reflecting on our 125 episodes to date, it’s extremely crazy to think about the amount of knowledge, empowerment and inspiration I personally have cultivated from speaking with these different experts. I’m beyond thankful for all I have learned! I truly believe we should remain constant learners as we should constantly be challenging ourselves to become better each and every day.  

That’s something about podcasting I am completely in love with, how easy and fun it is to learn! And, that is the goal of my own podcast, to ensure I am providing my listeners with real, actionable information. I believe the more educational content I can provide you, the better able you will be to improve the quality of your life. 

With that being said, in this blog post, I share with you a few of my favorite golden nuggets I learned from our top-downloaded podcast episodes!  

1. What I loved about Episode 77: The Most Nutrient-Dense Superfood in the World with the CEO of EnergyBits 

Before recording this episode, I would never have  guessed spirulina was the most nutrient-dense superfood in the world. Well, if I am being completely honest with you, before recording this episode I had absolutely no idea what spirulina even was.  

But, I love learning about new nutritious foods I can easily add to my diet to help improve my overall health. 

Spirulina may sound like a crazy supplement you would never buy, but from what I learned in this episode, spirulina can provide us with countless health benefits. Spirulina is a blue-green algae that is 60 to 70% protein, contains all amino acids, has 26 times more calcium than milk and is a great source of fiber, iron, omega-3s, B vitamins and antioxidants.  

Spirulina is especially beneficial for women because it can help reduce PMS symptoms such as bloating, fatigue, cramping and mood swings. And because it contains high amounts of vitamins and minerals, you might also notice shinier hair, stronger nails and glowing skin. 

As a bonus, spirulina is great for boosting your energy and revving up your metabolism! 

Check out this episode of Coffee & Kettlebells to find out more ways spirulina can boost your overall health and vitality, plus how to start adding it into your diet.  

2. What I loved About Episode 54: How I Take Control of My Stress 

We all live crazy, busy lives–that’s just the way it is. And, our crazy, busy lives can cause us to live high-stress lives. When we feel stressed, it takes away from our ability to find the peace and joy in our life that is happening right now.  

There are so many articles and blog posts and podcast episodes on ways we can reduce our stress. And while they all present great ideas, let’s be honest, they aren’t always realistic for our day-to-day lives.  

I love this episode because I share how I actually take control of my stress and I believe what I share is extremely realistic for everyone to apply to their lives.  

What I’ve realized is that stress doesn’t come from what is going on in our lives. It actually comes from how we respond to what is going on in our lives. Therefore, if we can’t reduce the hecticness around us, we can at least change how we respond to that hecticness of our. 

One thing I do when something in particular is stressing me out is slow down my thoughts and think through them rationally. I’ll ask myself, “Do I have control over this situation or circumstance or is it outside my control?” Now if it is something that is within my control, I then ask myself, “What can I do right now that can help alleviate the stress?” Rather than constantly thinking about whatever is stressing me out, I figure out how I can take action. Taking action on the things I have control over greatly helps me alleviate my stress. 

Listen to the full episode where I expand on this idea and also share many other realistic ways you can manage your stress. 

3. What I loved about episode: CBD, Turmeric, Adaptogens and Probiotics with Rachelle Robinett 

There was way too much to love in this episode with Rachelle. She provides such valuable information on CBD, turmeric, adaptogens and probiotics it was so difficult to choose one thing. 

I will say, I did learn a lot about turmeric! Prior to chatting with Rachelle, I did know turmeric works wonders on reducing inflammation and healing your gut and was something I was already adding into my diet. Although, Rachelle explained how the way I was using it wouldn’t provide me the health benefits I was searching for.  

According to Rachelle, turmeric alone isn’t all that special. What’s special about turmeric is the curcuminoids—curcumin in particular—it contains. Curcumin provides the anti-inflammatory and gut-healing properties we’re looking for.  

To reap the benefits of this awesome superfood, we need to consume around 500 to 1,000 milligrams of curcumin a day. Unfortunately, one teaspoon of turmeric contains only 200 milligrams. So, adding one teaspoon to a soup or tea, isn’t really going to do much for us, except change the flavor. We would need to include 3 to 5 teaspoons of turmeric a day into our diet to feel a difference. That’s a lot of turmeric!  

Supplementing with curcumin may be something to consider if you’re serious about obtaining the health benefits of turmeric. But, don’t take my word for it, be sure to chat with your doctor to see if supplements are right for you.  

Tune into this episode to learn more about turmeric, plus everting you need to know about CBD, adaptogens and probiotics! 

4. What I loved about Episode 72: How to Avoid Gossiping  

The real question is what didn’t I love about this episode? Gossip is my number one pet peeve and something I feel so strongly about. I think it is not only hurtful to the person you are speaking about, but you also hurtful to yourself.  

Have you ever asked yourself why you participate in gossip? Is it adding any real value to your life?  

I think there are many reasons why we gossip and it’s different for each person.  

We gossip for attention.  We want to be the center of attention and we think having the good gossip will get us that attention we crave, but is it good attention? Is it really the type of attention we want?  

We gossip to make ourselves feel better about ourselves by talking badly about someone else. But does it really make us feel better? It might make us feel better in the moment, but does it really makes us happier about ourselves long term?  

We gossip to fit in. We think that, if we join in on the gossip, other people will like us more. But if we have to talk badly about others, are those really the people we want to fit in with?  

We gossip for entertainment. But, should our form of entertainment really be at the cost of bringing others down? 

Tune into this episode to listen to me express my true feelings on gossip, and how I think gossip can actually harm you more than the person you are speaking about. 

5. Why I love Episode 83: The Benefit of Bee Products with Beekeeper’s Naturals CEO Carly Stein  

One of my favorite bee products is bee pollen.  Why? Because I truly believe bee pollen is a superfood that can help ramp up our health and fitness transformation.  

I absolutely loved learning more about it’s amazing benefits from Carly in this episode of Coffee & Kettlebells. 

Bee pollen has been shown to increase muscle definition, quicken muscle recovery time, boost metabolism and enhance energy. It’s also known for strengthening your immune system, reducing inflammation and relieving stress and menstrual cramps. Always consult your doctor regarding any supplementations.  

It’s so simple to start including bee pollen in your diet. All you need to do is mix one teaspoon of bee pollen powder into your protein smooth, oatmeal or yogurt and you’ll begin to reap all the amazing benefits. 

Listen to the full episode to learn more about bee pollen, natural honey, royal jelly and propolis and all the amazing benefits they provide us.  

6. What I loved about Episode 91: Signs You Have a Thyroid Problem with Dr. Will Cole 

I know that countless women are struggling with chronic fatigue, depression, constipation, unexplained weight gain and difficulties losing weight. I understand that this can be unbelievably frustrating when you are trying so hard to see results from your healthy lifestyle and it just seems impossible. While these are all signs of having a thyroid problem, most doctors will recognize this and will request that you have your thyroid tested. Most women get their thyroid tests back only to find out their thyroid levels are completely normal. This becomes even more frustrating because you just can’t seem to pinpoint the problem, and you continue to experience the negative symptoms.  

What I loved most about this episode is Dr. Will Cole explaining why our thyroid tests don’t paint the whole picture. Most doctors aren’t testing all your thyroid hormones, and there are different thyroid conditions that won’t even appear on your test. So, if you are someone who has had their thyroid test come back negative, don’t write your thyroid off just yet, it could still be the problem!  

I highly suggest that everyone tune into this episode, whether or not you think you have a thyroid problem, as Dr. Will Cole shares priceless information we should all hear. Plus, he gets extremely specific on the exact thyroid tests we should request when getting our thyroid tested and what we can do to begin healing our thyroid naturally! 

7. What I loved about Episode 72: The Dangers of Birth Control Part 1 with Jolene Brighten  

This is by far my all-time favorite episode and if you haven’t tuned in yet, it’s an absolute must!  

The first thing about this episode is Dr. Jolene Brighten’s passion for sharing the facts with us, rather than trying to scare us. She is simply on a mission to provide women with all the available information regarding hormonal birth control, empowering them to make the best decisions for their own health. 

The second thing I love about this episode is how Dr. Brighten says, “Period problems are common, but that doesn’t mean period problems are normal.” I think so many of us think common and normal are synonyms. 

Going on the pill is just a coverup to a problem your body is trying to bring to your attention. When you go on birth control, you’re putting a bandaid on the problem without digging for the root cause.  

If you’re a woman, I strongly urge you to listen to this episode and broaden your awareness of the potential dangers of birth control.  

This blog post only highlights seven golden nuggets, but if you subscribe to Coffee & Kettlebells, I’ll be sure to bring you countless more every Monday and Wednesday.

Find more from me:

Instagram: @morgan.a.kline

Facebook: @coffee&kettlebells

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:

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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