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.  

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.

The “Re-Fuel” Window

In the first hour after exercising, look to replace the important nutrients lost during your workout. Many people in the fitness world call this the “refuel” or “anabolic window.” The goal here is to replenish muscle glycogen fuel stores to help repair the muscles. Glycogen is what keeps you going when your body isn’t getting energy from food—we love glycogen. When you break it down, glycogen is made up of glucose molecules, which are the main source of fuel for our cells. The way your body makes glucose is through breaking down the food you eat. The human body is incredibly smart when it comes to storing energy. When you don’t need the energy from food right away, glucose gets put into storage in the liver and muscles to use when you’re ready. These guys hate being alone, so they huddle together and call their new group “glycogen.” Then, when you do end up needing a boost of energy—to crush your next camp, for example—the group of glycogen is broken apart to release each glucose molecule into the bloodstream to be used as fuel for the cells, leaving the glycogen “storage facility” empty. Our job is to fill that storage container back up, which requires protein and carbohydrates.

Not every workout is created equal—even Burn Boot Camp’s weekly protocol balances strength and high-intensity cardio days. That being said, it is something to consider when choosing your post-workout fuel. After an intense workout, you want to make sure to get protein and carbs with foods like smoothies or an apple and peanut butter. If you need inspiration, check out these recipes:

After a strength-based workout, adding a scoop of protein to some water or your milk of choice is a great way to make sure you don’t miss the anabolic window. Try to use a high-quality protein powder that is minimally processed for maximum absorption. Some key things to look for on the label:

• Contains zero artificial flavors, colors, sweeteners or preservatives 
• Non-GMO
• Grass-fed, non-denatured whey 
• More than 20 grams of protein per serving 

Two options we love that meet all these requirements : 

• Chocolate Protein Powder
• Vanilla Protein Powder

The International Society of Sports Nutrition suggests active people aim for an overall daily protein intake of between 0.64 and 1 grams per pound of body weight—for example, a 150-pound active person needs roughly 95 to 150 grams of protein per day. If you find that you are falling short of the recommended amount, a serving of AfterBurn protein powder will give you 23 grams per serving.

10 Ways to Use Protein Powder

• Coffee 
• Smoothies 
• Yogurt 
• Oatmeal 
• Pancakes 
• Cookies 
• Brownies 
• Shakes
• Added to Milk
• Waffles 
• Cake 

If you are feeling adventurous, these Burn recipes are so delicious, you won’t believe they pack a protein punch:

• Funfetti Afterburn Protein Bars
• Baked Maple Protein Oatmeal
• Protein-Packed Afterburn Pancakes
• Giant Triple Chocolate Protein Cookie
• Sugarless Sugar Cookies with Whipped Protein Frosting

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We can’t believe we’re already nearing the end of 2017! This year we’ve recognized a selection of incredible Burn Trainers who go above and beyond to strengthen the minds and bodies of our clients.

To finish out the year, we’re recognizing Colton Woyak, Head Trainer of Burn Boot Camp Middleton, Wisconsin!

Check out what makes Colton such a strong Burn Trainer in his Q&A below!

Burn Trainer

Colton Woyak

Location

Middleton Wisconsin

How long have you been a Burn Trainer?

“1 1/2 years!”

How did you learn about Burn?

“I first learned about Burn when I started applying for jobs where I could make a meaningful impact. Burn without a doubt was the place!”

What’s your go-to workout routine?

“High-intensity interval training is 100% my favorite type of workout! To me, there is no better feeling than reaching that moment when you think to yourself, ‘I just might puke!'”

What’s your favorite workout song?

What’s your favorite inspirational quote?

“Never Satisfied.”

What’s your favorite healthy meal?

“Ezekiel bread with almond butter and a sliced banana!”

What’s your favorite athletic apparel?

“Lululemon”

What’s your favorite strength training workout?

“I’m always looking forward to training the posterior side of my body every week! I enjoy doing heavy deadlifts and all types of back exercises.”

Now there is ZERO excuse to not exercise!

Don’t have enough time? What if I told you that these routines could take up about 1% of your day…still no time? Statistics tell us that the average person uses Facebook for an hour per day. Set down the phone and stand on your feet!

Don’t have enough money? Well, no excuses can be made here, it’s free y’all!

Can’t get to the gym? Good thing your body is your barbell! All you need is a good ole’ living room floor to get a killer workout in.

Think Smart

The holiday season is full of parties and delicious foods. It can be hard to dial in on your willpower when you’re constantly surrounded by temptations.

Shaun Nibert, the Head Trainer at Burn Boot Camp Greenville, is giving us his top tips on how to take on the holiday party. By learning how to navigate your holiday party the right way, you’ll have fun and stay on track.

What Not to Eat

Before you head to the dessert platter or the bar, make sure you know what to avoid. The first item on our list to avoid is eggnog. Eggnog is full of sugars and heavy cream that will ruin progress fast.

Casseroles are known for being full of artificial ingredients, like cream and sugar. Try to avoid these to the best of your ability. Even if they do have vegetables in the name like “broccoli casserole” – steer clear.

Additionally, turkey skin is another slow killer. Turkey skin contains high amounts of sodium and unnecessary seasonings that will cause bloating and dehydration.

Finally, avoid all breads and simple carbs. This means no stuffing, no cakes and no cookies.

What to Eat

If you’re actually hungry, you’ll want to treat these foods as fuel. Flocking to the vegetable and fruit trays will fill you with fiber and keep you full longer.

Try to find lean meats for your protein source. Chicken breasts, skinless turkey and certain hams can be a great way to fill up without going overboard.

Prepare For The Holidays

Don’t just dive mindlessly into the holiday party scene, prepare before you go. To prevent cravings and the urge to eat everything in sight, eat a meal of whole foods.

If you aren’t super hungry, eat an apple as a snack. The apple will help curb your appetite by absorbing natural, complex carbs.

Another rule to adhere to is the three-bite rule. If you’re eyeing something, take three-bites and move on. This will help you get your fix in without overindulging.

What about alcohol? It’s best to avoid alcohol, but if you’re going to have a drink or two, drink clear drinks. Vodka and soda is a great, low calorie option, along with some wine and spritzer.

Make sure that whatever you end up eating, you make it to camp the next day. Shaun recommends going the extra limit by getting there early to warm up to hold yourself accountable.

At Burn Boot Camp there is no day one. Don’t make excuses for yourself during the holiday. Maintain your lifestyle all year-long with this guide on how to eat smart at your holiday party!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm.

Step Up To The Challenge

We can lose focus of our goals fast when we become busy with life. Luckily, we can incorporate our active lifestyle into our workday easily.

Chris Stephenson, who is the Head Trainer at Burn Boot Camp Wake Forest, wants to challenge us to reach 10,000 steps at work, every day.

Get Moving

Currently, our world is always moving at light speed. Instead of taking the easy way out and parking in the first spot, park in the last spot. You’ll get in the habit and move more!

Use the stairs to your advantage. Just because you walked a few extra steps from your car to the building doesn’t mean you stop there.

Additionally, get creative when you take the stairs. Do some lunges or speed up your pace to get your heart rate up.

Another tip is to get active during your lunch break. Take a walk or use it as your time to get a quick workout in. You’ll regain focus and mental clarity to get right back into working hard.

Get your coworkers involved by offering “walking meetings” or by setting goals together. This will create healthy relationships and help you stay active.

Don’t Stop This Winter

The temperatures are dropping, but that’s not stopping us. We’re athletes here at Burn Boot Camp and we’ll continue to crush goals.

Try to get outside if the temperatures aren’t dangerously cold. This gets blood pumping and can boost your mood! Take the dogs for a walk or have a family outing at the park.

If you have family coming to visit, don’t use it as an excuse to skip camp. Bring your friends and family along! Saturdays are free to the public, and we are always offering a 14 day free test drive.

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm.

Stay Focused

We’re wrapping up Nutrition November and heading full force into the holiday season. It’s important that you remember all of the lessons taught throughout the month so you can continue to improve every day.

Ryne Robinson, Head Trainer and Transformation Expert at Burn Boot Camp Fort Mill, gives us his top tips for keeping our nutrition on track. Grab a pen and a sheet of paper, and let’s get started!

Top Tips For Success

Goal Setting

First, you want to set goals. Turn your focus away from losing 75 lb. as soon as possible, and instead, focus on making it to the gym and improving your nutrition.

Dial in on your nutrition when you create your goals. Reaching your protein goal for 5 days straight or drinking a gallon of water a day are equally as important to lose weight.

Calorie Counting

Food is fuel, which means your nutrition and diet are key to weight loss. Make sure you log your foods to hold yourself accountable.

Additionally, meal prepping 5-6 meals a day to eat every three hours will help you manage your appetite. By eating so often, you’ll be less likely to binge on junk foods later.

Eating your meals as scheduled will help you control your appetite and cravings. Ryne’s favorite rule is “everything in moderation.” This goes back to setting realistic goals!

Make A Calendar

Write down your tasks that you can do every day or every week. Scheduling your daily camp and making it every time will help you feel productive and hold yourself accountable.

It only takes 21 days to build a habit. By completing your task list every day and every week, you’re building healthy habits and replacing bad habits.

Mindset Is Everything

All month long we’ve been giving you tips on how you can be a healthier version of yourself. From meal prepping to recipes, we have you covered.

Now, you have to do your part! Hold yourself accountable by keeping a positive mindset. Fitness isn’t a destination, it’s a journey – more importantly, it’s your journey.

If you need some assistance in staying focused, schedule a focus meeting! Your trainer wants to guide you throughout your fitness journey, so don’t be afraid to ask questions.

We know the holidays can be hectic, but that’s no excuse to let your hard work go to waste. Start improving now!

Your Trainer Is Human

No goal is unreachable, especially with help. While living like your trainer can seem tough, they’re just as human as you.

Your Burn Boot Camp trainers are your Transformation Experts. They want to see you succeed and dominate your goals inside and outside of camp. We get better every day together.

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm EST.

Find Your Balance

Balance is a necessary characteristic for all aspects of our lives, but especially in our bodies. To be an athlete, you need both strength and balance.

Christen Jackson, Head Trainer at Burn Boot Camp Mount Juliet and Burn Athlete, is sharing her favorite ways to stay strong. We train like athletes here at Burn Boot Camp, and we encourage you to join us.

Why It Matters

As we age, our bones become dense and our bodies can become weaker. By practicing moves that build strength and balance daily, you’ll prevent aches and pains in the future.

Balance in particular helps you perform all exercises, especially at Burn Boot Camp. Good balance promotes a full range of motion and mobility. Pair balance with strength and you’ve made a match!

For those who have been injured, you’re not doomed to a life of imbalance. Burn Boot Camp knows exactly how to work with injuries to develop the same strengths as everyone else.

Balance Exercises

Single Leg Balance – This involves standing on one foot while lifting the opposite foot off of the ground. Put your arms straight overhead to engage all of your core and one leg. Move your arms up and down slowly.

To modify up, add a weight or a medicine ball. By lifting a weight overhead up and down, you’ll improve your balance greatly. To go even further, stand on a Bosu ball and continue the movement.

Hint: Perform a few extra reps on your weaker side to increase strength to be fully balanced. 

Single Leg Deadlift – Put one foot behind you and have a slight bend in your knees. Holding a kettle bell, go down into a deadlift. As you become stronger, work your way up to having the back leg off of the ground.

Hint: Engage your core with all of these exercises for improved balance. 

Bulgarian Split Squat – You’ll need a plyometric box and your body. Stand in front of the box and put your back foot on the top. It will look like an elevated lunge!

Push through the heel on the ground to engage your legs. Don’t forget to tighten your core to stay engaged and balanced!

Bird Dogs – Get into a high plank on the ground. Lift your opposite arm and opposite leg slowly to focus on balance. Holding this position will help you work your way up to switching frequently.

Side Plank – Get into a high plank position and pivot your body to the right. Keep your arm up for extra balance or both feet beside each other.

Switch back and forth from left to right. Keep your belly button tucked in and make sure you’re squeezing your abdominal muscles.

Strength Exercises

Compound movements are the key to developing strength because it engages several muscle groups. Use 15 lbs. or more to increase your strength effectively.

Hint: If you can lift heavier than the 15 lb. dumbbells, lift heavier. If you can rep 12-15 easily, increase your weight. 

Bicep Curl Press – Begin in a bicep-curl position, curl up and push up into a shoulder press. This engages all the muscles in your arm to build that strength

Squat Press – Go into your squat with the weights by your side. Once you’re in a squat position, press up into a shoulder press. The movement should be one fluid movement!

Renegade Rows – Get into a high plank position with your hands on your weights. Lift one weight with your elbow tucked in your side, and then lift the other. Go into a push-up, and do it again!

Hint: Stay within the 12-15 rep range to increase strength. 

Super Strength

To incorporate balance and strength, practicing handstands can help greatly. Christen makes her ladies do single-arm handstands!

If you’re starting out, make sure you walk up the wall forward. This means your face should be towards the wall!

For a more advanced move, kick up with your back against the wall. Try to get the balance on one side and lift one arm up and down.

To prevent injury, push through your hands and fingers. By pushing only through your wrists, you can increase your chances of wrist issues in the future!

Check out Christen killing her single-arm handstand at the end of the video. Talk about motivation!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm EST.

The Holiday Season is officially in full swing! That means over a month full of parties, food, gifts, and fun to enjoy with all of your loved ones. In the midst of all the craziness that the Holidays bring, it is easy to forget about your health and fitness goals. I have compiled a list of 10 tips and tricks that keep our Burn Boot Camp family LEAN AND RIPPED during the Holiday Season!

1. Holiday 1/2 Plate Rule– This is my favorite, which is why it is number one! When you are at Christmas party choose to eat your dinner off of a desert plate or a plate with a small circumference. By choosing a plate that is half the normal size you will automatically cut your calories in half while still getting the satisfaction of having cleaned your plate.

2. Eat More = Move More – When you eat more you have to keep moving your body. First of all, let’s not take all the fun out of the Holidays. Enjoy yourself and “intelligently indulge” but just know that when you intake extra calories you need to expend extra calories. I know you are busy but EVERYONE can find 15-30 minutes in the day to do an awesome Burst Training workout.

3. Drink Your Water– Stay hydrated! While it is okay to “intelligently indulge” doing so will fill your body full of harmful toxins and chemicals. Drinking your body weight in ounces of water each day will help to flush your system. Studies show that increasing your water intake can boost your metabolism by up to 30%!

4. Eat a Pre-Party Small Meal– Going into a party starving will tempt you to make choices that you may later regret. Eating a small meal prior to attending will help you focus more on the social aspect of the holiday parties and not the food. Enjoy friends and family and try not to hang by the food table!

5. Pick Your Potluck – When you attend your potlucks or Christmas parties bring a healthy dish to pass around. Healthy doesn’t mean bring a pot of boiled chicken to your boss’s house and gross everyone out. There are plenty of healthy options that still taste amazing. Check out www.360yourlife.com for some great appetizers and party favorites!

5. Know Your Trigger Food – Trigger foods are dangerous. You will have to dig deep a little bit and be honest with yourself on this one. What’s are the one or two foods you eat that seem to be followed by more unhealthy choices? For me, chocolate chip pancakes. Although very rare, after eating them it is like I have a perma-craving for sugar for the next 48 hours. Find your trigger foods and avoid them at all costs during the Holidays.

7. Eat More Often – This tip has a very fine line. Eat more often means put food into your mouth more frequently. It does NOT mean eat 1,000 calories at breakfast then have 2 snacks and 500 calories for lunch and so on. Eat little meals all day long to keep your metabolism fired up.  If you are at party pick the top 4 healthiest things and snack on those instead of Christmas cookies. If you can simply stay away from processed sugars at parties you will be in good shape!

8. Avoid “banking” calories – Cutting back all day so you can indulge at an event that night only sets you up for a pig-out. Why? You’re starving! Focus on always getting in your main meals and healthy snacks throughout the day so you aren’t consuming high caloric foods at the party.

9. Before and After Photos – Take a before photo today to give yourself some accountability. If you know that you are taking an after picture on January 1st you will be much more likely to holdout over the Holiday. Make sure that both pictures are taken at the exact same angle and show a substantial amount of skin! 

10. Talk Yourself Into Eating Healthy – Tell 10 people that you are going to lose weight over the Holidays. Post it on Facebook, Tweet, IG, email, text, etc. until you get 10 people that will hold you accountable. You can even post it on our Facebook page to let the world know of your intentions. It is human nature to not want to let ourselves and others down by not sticking to your word. Just by letting your goals be public you are much more likely to succeed!

The Holiday season should be no different than any other season. Healthy eating habits are a lifestyle choice that you make no matter what time of the year it is. Think about it this way, what month doesn’t have something to celebrate? New Year, Valentine’s Day, Easter, Summer Vacation…see where I am going with this?

Strive for a balance at all times. Six days of healthy eating with one “free” day is a perfect balance. If the scale tips any more the other way, your desired results will NEVER be achieved!

Share these tips with someone you know who is looking to keep the weight off this Holiday Season! Happy Holidays!