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

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

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

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

Listen to your Body

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

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

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

Warning signs to watch for*:

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

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

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

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

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

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

Many women wonder if it is OK to work out during their period. Short answer: YES! In fact, it may even be more beneficial to stay active during this point in your cycle. There are plenty of reasons women shy away from their workouts during this time of the month—bloating, fatigue, cramps—but there’s really no reason to skip out on exercise just because you have your period.  

The key is knowing your own body, because, let’s face it, every body is different. Some women report low energy levels during their period, while others have more energy than usual. This is due in part to changing hormone levels through the menstrual cycle. The week leading up to your period, hormone levels associated with menstruation drop, so on the first day of your period, estrogen and progesterone levels are at their lowest. This is when many women report feeling premenstrual syndrome (PMS) symptoms—these, too, can be different for everyone, so keeping a fitness journal to track your menstrual cycle and energy levels might help you see when you have more or less energy during your cycle. Physical activity can help with PMS, even if your energy levels are low, because exercising gives you an endorphin high. Endorphins elevate your mood and are a natural painkiller, so when you get moving there is a higher chance that cramps, headaches, back pain or any of the other uncomfortable symptoms associated with your period will temporarily be alleviated.  

So, what exactly is the best exercise to do when your period arrives? The one you feel like doing. Yes, that’s right, you’re allowed to listen to your body, give yourself a break and ease up on the intensity. The menstrual cycle has not been shown to affect your ability to exercise; rather, it impacts the intensity of exercise you choose to do. While some women find they are able to continue their regular fitness routine with minor adjustments, others find that their body doesn’t perform like it usually does and should consider cutting back on intense cardiovascular or endurance training. During this time of the month, increased fatigue could have an impact on your perceived rate of exertion, so what you’re normally used to might feel like too much. 

If you feel unusually fatigued or nauseous or there is an increase in pain or discomfort, stop what you are doing and rest. This may be a good time to reduce your exercise intensity, relax your body and potentially relieve symptoms like cramping, breast tenderness and muscular fatigue and soreness. If these symptoms continue, stop completely. This is not a time to subscribe to the idea of “no pain, no gain.” Listen to your body. If you feel up to it, light aerobic exercises like walking, low-volume strength training, yoga or gentle stretching are great options to keep your body moving.  

Being gentle with your body and moving it in ways that feel good will set you up for a better experience during your period, but exercise is only 20% of the equation. The other 80% is dependent on your diet. While you might experience more cravings during this time of the month, choosing whole, nutrient-dense foods instead of reaching for that bag of processed potato chips will make a huge difference in the physical symptoms you experience. A little “treat yourself” moment here and there is encouraged, but in the long run, healthier choices will be more beneficial—especially during your period.  

Believe it or not, the foods you eat can help reduce period cramps, help you feel less swollen and bloated, and help with mood swings. Too much sugar and processed carbs—while tasting delicious! —will likely only make you feel more bloated and lethargic. But rather than avoid specific foods completely, try to focus on adding foods into your diet to make up for the nutrients you are losing due to menstrual bleeding. Here are a few great examples: 

Iron: Women lose about 1 milligram of iron every day of their period, so it’s not surprising that iron deficiency is the most common nutrient deficiency in women. An inadequate amount of iron is associated with common PMS symptoms—including overall tiredness. Try adding iron-rich foods such as dark greens, beans, nuts, red meat and eggs. 

Calcium: Low levels of calcium are associated with symptoms of PMS, like depression and irritability. Dairy products are great sources of calcium; if you don’t eat dairy, try dark leafy greens, like kale or spinach.  

Magnesium: Fun fact: Foods rich in magnesium, like nuts, beans and tofu, are thought to reduce bloating in menstruating women.  

Complex carbohydrates: Listen, we love the snack aisle as much as the next person, especially during that time of the month. But if there is one thing we aren’t fans of, it’s cramps. Choosing the pack of cookies or chips may seem like the solution, but having a piece of sprouted- or whole-grain bread with honey, almond butter or peanut butter will make you feel way better. 

Vitamin E: Raise your hand if you want to reduce period pain! Yeah, us too! Vitamin E is our friend when it comes to decreasing the severity and duration of PMS pain. Avocados are great source—slice up half of one as a snack or whip up some guacamole. 

Vitamin C and zinc: These nutrients help with iron absorbency, which is particularly crucial during your period. Try eating foods like broccoli, spinach, tomatoes, red berries, kiwi and bell peppers for an extra kick of C. And a great source of zinc is pumpkin seeds, which double as a tasty topping for salads, oatmeal and yogurt.  

H₂O: Being dehydrated is the easiest way to feel even worse when you’re on your period. Women with heavy periods lose extra fluids, so drink a little extra water during this time of the month to make up for it. Eight to ten, 8-ounce glasses of water throughout the day should do the trick (not all at once)! 

To summarize:

During your period, it’s OK to take a break! If you are up for it, keep moving—just back off on the intensity, especially if you’re feeling fatigued. Make sure to honor your body and fuel it with the proper nutrients to make up for all of the ones you are losing. Lastly, remember that you’re a boss babe and we are all in this together—you got this!  

Cody Burns

Spring break is upon us, and if you’re traveling, this means expensive airport snacks, fast food, and sugar-loaded drinks…WRONG!

You’ve been killing it in gym for four, five, six days a week—spending hours meal prepping and fully dedicating yourself to eating clean.

You deserve a vacation. You deserve to enjoy yourself. But what you don’t deserve is throwing away all your hard work! Just because on vacation you won’t be in your normal routine doesn’t mean you should forget everything you have been working towards.

With my top tips, I make it easy for you to maintain your progress while on vacation without ruining the fun!

1. Trade “Quick and Easy” for “Prepared and Healthy”

When you arrive at the airport, get through security, and walk into a terminal filled with fast food restaurants and small grocery stores, fight the temptation to grab a quick and easy snack. Instead, arrive at the airport prepared.

Fail to prep, prep to fail is how the saying goes I believe?

Bring a bag loaded with alternate snack options to get you through your travel day. Any solid foods are allowed through the security checkpoint and can be easily carried on the plane. Pack something simple such as fruit, vegetables, nuts, protein powder, a sandwich or healthy baked goods.

Remember, you don’t need a full meal at that airport. All you need is enough to keep you satisfied until you get to your destination.

My go to is a Shaklee meal replacement bar with almond butter spread over top to help keep me satisfied.

2. Avoid the “Healthy options” and Read your Labels!

Most likely you’ll stop at a gas station or a mini-mart in search of a healthy snack. Typically, right next to all the candy—which I know you would never consider consuming!— you’ll find an endless amount of various snacks, nuts, and protein bars.

While they may seem like healthy options, the large majority are just as nutritionally void as the candy they’re sitting next to. Save your cheat meals and treats for something better!

If you’re wondering how to tell what’s nutritious and what’s not, here’s the best way to do it: Read your food labels! One very important thing to look for on the nutrition label is sugar—the root of all evils when it comes to losing sight of your goals. It also happens to hide in almost all packaged foods.

Ideally you want to find a snack that contains zero added sugar and is made from whole food ingredients, but unfortunately, this is not always an option. Personally, I search for a protein bar that has less than 10 grams of sugar, contains healthy fats (nuts and seeds), is high in protein but moderate in carbs.

Your snack may not contain the highest quality ingredients, but at least you’re aware of what you’re choosing to eat and that you made the healthiest choice possible.

3. Research Restaurants

When you finally make it to your destination, you and your family are most likely going to be starving!

If you Google the closest restaurants, you’ll likely find endless options. Rather than randomly picking one, I suggest taking five quick minutes to view their online menus. Search for a restaurant that offers a healthy protein option, a complex carbohydrate choice, and, of course, some vegetables.

This meal may not be 100% clean, but it’s better than going all out on meal that you will later regret while laying on the beach the next day!

4. Find 30 minutes in your morning to get your sweat on

No matter how crazy of a day you have planned, make time for you and your workout. Breaking a sweat first thing in the morning boosts your motivation to stay on track and helps you maintain a healthy mindset throughout your entire day.

I recommend getting it done within the first 30 minutes of your morning, allowing yourself to relax and enjoy the rest of your day guilt-free!

Whether you go for a jog along the shoreline, find a fun hike, do burpees in your hotel room, yoga on the beach or a simple strength workout in the hotel gym, just make it happen!

Keep in mind your workouts don’t need to be intense. You aren’t striving to reach your fitness goals while on vacation—you’re striving to maintain the progress you’ve already made. And remember, any movement is better than no movement!

5. 80/20 Rule

I am a certified personal trainer and to be completely honest with you, I do not eat healthy 100% of the time. I live my life by eating 80% healthy and 20% treating myself, and I advise you to do the same—especially while on vacation.

Life is too short not to enjoy a slice of cake with your children, a fun dinner out with your significant other, or a drink with your closest friends.

During the day, hold yourself accountable by choosing the healthiest options available. Then when it comes time for your fun night out, feel free to enjoy yourself! You know you have nourished your body properly for the majority of your day, so some enjoyment at night won’t ruin everything you’ve worked for.

However, be careful not to make the flip by eating 20% healthy and 80% treating yourself. This is all too easy to do and you most likely will regret it once you return home!

6. HAVE FUN!

Last but not least, relax. You deserve some YOU time. Taking time on vacation to rest and rejuvenate allows you to come back refreshed and ready to continue working hard toward your goals!

Cody Burns is the Head Trainer of Burn Boot Camp Verona in Madison, Wisconsin. His life as a trainer started four years ago once he came home from the military and wanted to impact as many lives as possible. Today he is at the helm of an amazing team, paving the way to changing lives one camp at a time in the Madison area. For mindset and exercise advice, check out his Instagram account!

Devan Kline

Going to dinner and a movie can happen any day of the week, so at Burn Boot Camp  we want to challenge couples to step outside the confines of traditional Valentine’s Day celebrations and create a deeper, unique bond founded on sweat!

Not to get too “science-y,” but dopamine, a chemical secreted from many parts of the brain as well as the Central Nervous System (CNS) is most often released by two things: feelings of love and the amazing energy you experience after a great workout. Putting this knowledge together, we challenge couples to work out together as your Valentine’s date.

The love and pride you’ll feel from taking this challenge will translate into addiction and motivation. What couple doesn’t want to be addicted to and motivated by each other and their own health? Working out with your partner is a great strategy to bond, hold each other accountable, laugh, and share a challenge together.

Now, we aren’t talking about any old workout. Just as you can go on a date night the other 364 days of the year, you can work out together, too! Valentine’s Day is about creating a unique experience that you’ll remember forever. Start a tradition of unique, physically active “dates” and conspire all year long to one-up last year’s experiences!

Here are four creative Valentine’s Day “sweat dates” that we recommend:

1. Hike a mountain

Drive or fly to the coolest mountainous area you can find/afford. Locate a trail and bring food, cameras, and maybe a little champagne! If the mountains aren’t accessible to you, then find a unique trail within driving distance and pack your bags.

It would even be fun to keep your destination a secret from your partner! Set up a picnic at the end of the trail beforehand and earn those extra (gluten-free) brownie points!

2. Boot camp on the beach

Head to the coast on a road trip or find a scenic lake destination–just get out of your town or city! Stop at a “hole in the wall” breakfast spot and fuel up before you hit the beach.

Have a walk, run, or boot camp exercise routine planned and bring your bathing suits for a post-workout dip. You may want to have a waterproof camera to capture these moments. Stay the whole day, and head to a restaurant on the beach for the sunset to cap it off.

3. Destination 5K

Where have you always wanted to go? Pick a destination, whether it’s in Europe or the next state over, and plan to run a 5k with your partner!

Instead of using your car to see the city, use your legs! Be sure to pack a drawstring bag and a selfie stick so you can stop and capture the fun memories. To those who are competitive, stick with your partner’s pace and experience the race together instead of waiting for them at the finish line! Find a local post-workout restaurant and reminisce about the experience.

4. Date on ice

Sledding, skiing, snowboarding, or ice skating are always unique ways to spend any time together. When there is love in the air, it won’t feel so cold after all!

Hot chocolate and snow on Valentine’s Day is super romantic. You may want to bring a GoPro camera to capture these precious moments!

I hope you find my sweat date ideas helpful. Just remember that Valentines’ Day is about sharing a unique life experience with the person you love the most–why not sneak in some exercise at the same time?

Haley Twist

It’s 2018, Burn Nation, and Raise the Bar 2.0 has officially begun!

You’ve made it through the holiday season—a time that tempts you to skip your workout, stay home on the couch, and indulge in all things sweet. Now it’s time to kick those bad habits to the curb and prioritize your health, fitness, energy, and nutrition; which is why you’ve signed up for Raise the Bar!

All that’s left to do is commit. Commit to showing up for yourself, to working hard to reach your personal records, and to jumping for joy as you watch yourself gain strength and reach your goals! We know it can be difficult to stick to a fitness challenge, but giving it your all every day is vital in seeing the results you’re striving for.

To help you over the next six weeks, we’ve mapped out 10 key tips that will guide you in fully committing to raising your bar and conquering every single challenge that stands in your way!

1. Do it for YOU

Remember that you are doing this for no one else but YOURSELF. We know you spend most of your time juggling the needs of everyone around you—your kids, your spouse, your job, and so many other responsibilities and obligations. By signing up for Raise The Bar, you’ve made the decision to carve out time each day for your own health and fitness, and that is incredibly important. If you feel like quitting, remember that you’re committed to yourself, and that you owe it to yourself to give it 100%. In fact, because of the dedication you’ll exude during this challenge, we can bet you’ll become an even better parent, spouse or person!

2. Bring a friend

Many people find that it’s easier to stick to a fitness challenge when they conquer it with a friend by their side. Working out with a buddy can hold you accountable and boost your motivation. Invite a friend to camp or make a pact with a Burn Sister and promise to share your progress with each other at the end of every week.

3. Make it a habit

Just like anything else that you do on a regular basis, working out should become a habit. It should become such a permanent routine in your daily life that leaves you with no room for excuses. Even if you’re just starting out with Burn or you’re new to exercise in general, trust us when we say that if you dread working out at first, once you commit your mindset WILL change. We like to say that once you start seeing results, working out and feeling healthy becomes an addition!

4. Focus on the present

One of the best ways to commit to Raise the Bar is to take the days one at a time. Only think about today, and deal with tomorrow when it comes. When you walk into camp or start your at-home workout, narrow your focus to conquering that one day, that one hour, and that one workout. Don’t let yourself feel overwhelmed by thinking about how you’ll get through the next six weeks. Take it one day at a time and see your results soar!

5. Set realistic goals…and write them down

During the first week of Raise the Bar, think about everything you’d like to accomplish. Envision your goals for personal exercise records, nutrition and sugar intake, weight loss, muscle gain, energy levels, or anything else you’d like to see happen as a result of the challenge, then write them down. Whether in a journal or even in a simple note on your phone, write them out and keep them somewhere that you can access often. It will help you remember why you’re working so hard!

6. Track your progress

After you’ve written down your goals, make sure to also write down your progress! Schedule focus meetings with your trainer and record your measurements, nutrition wins, and your personal records, of course! Tracking yourself as you get closer to achieving your goals can be the motivation you never knew you needed!

7. Share your goals and progress on social media

We have urged all our members to share their Raise the Bar progress on social media throughout the next six weeks with the hashtag #ImRaisingMyBar! Don’t be afraid to be bold and share your fitness goals on social media. By putting them out there, you can help hold yourself accountable, and it also allows you to support all your Burn Sisters on their own fitness journeys! Additionally, if you track your progress on social media as you go, whether sharing your measurements or sharing pictures, you’ll have an amazing record of your progress at the end of the challenge! You’ll love looking back to see how far you’ve come in only six weeks!

8. Buy new workout gear

It might sound silly, but who agrees that putting on a brand new workout outfit makes it so much easier to get out the door and exercise?! If you agree, treat yourself! If you’re feeling unmotivated, buy some new gear that will boost your excitement to work out. (Don’t forget to pick up a Raise the Bar shirt from your local Burn!)

9. Meal prep

Trust us, when tackling a fitness challenge and aiming to significantly lower your sugar intake over the next six weeks, meal prepping can be your best friend! Dedicating a few hours every weekend to preparing your meals ahead of time not only saves you tons of time in the week ahead but also decreases your chances of reaching for something unhealthy or high in sugar. If you already have a healthy meal in your fridge ready to go, you’re a lot less likely to eat out or grab sugary snacks. (And if you do have that pesky craving for sugar, try one of our low/no sugar recipes found in your Raise the Bar challenge packet!)

10. Prepare the night before

This simple tip can work wonders for your workout motivation. Grab your exercise gear the night before and place them somewhere you’ll easily see the next morning. Just having your clothes and shoes already picked out for you makes it easier to grab them and go, and cuts down on your excuses!

We hope these tips will help you to dominate Raise the Bar! If you haven’t signed up yet, what are you waiting for?! Visit our website to learn more about the challenge and how it will put you in control of your health and fitness in 2018!

Not only will our participants be receiving THIRTY days of camps for only 30 dollars, but they’ll also be getting a wide variety of perks that come along with it! We are thrilled to spread our love of health and fitness throughout the nation, one effortless commitment at a time.

Are you ready to participate? Relax… I promise, it’s going to be really fun! If you have a few questions, don’t worry, we’re going to break it down for you! Here’s the lowdown on what exactly you’re committing to when you participate in Commit 2 Fit…

Commit To : Posting a Before & After Picture.

This does not (by any means) mean you have to stand there in your bikini while someone snaps a photo. We want you to feel comfortable! If you feel comfortable in a bikini, rock it. If not, you can wear whatever makes you feel confident! This is about physical and emotional changes. If you’re joining this challenge to lose weight, great, we want to help. If you’re joining this challenge because you’ve fallen off the health and fitness wagon, we’re here to pick you back up! The purpose of the before and after photos are to help us hold you accountable, and for you to hold yourself accountable. It should be exciting to anticipate the results that you’re going to see at the end of the month! Think of the photo as a teaser for what’s to come. This is only the beginning!

Commit To: Tracking Your Progress.

Many clients feel discouraged when they have to get their weight and inches measured… but don’t let it get you down! You have to start somewhere. Isn’t this exactly WHY you’re here!? You’re here to improve and become the best version of yourself! Don’t let those numbers get in your head, making you feel incapable of conquering them. Let the numbers on the scale motivate you to improve. Inspire yourself and your peers by proving how hard you’re going to work during your 30 days of Commit 2 Fit! The results will come, and your confidence will soar!

Commit To: Holding Yourself Accountable.

Our accountability calendar is the ideal resource to keep you on track during Commit 2 Fit! We’ll suggest fun and simple tasks like checking into camp on Facebook during the week, wearing your Bleed Blue tank on Saturdays for our “Blue Outs” and whipping up Burn Nutrition recipes to share on social media, just to name a few! We encourage all of our clients to come to camp at least 4 times, preferably 6 times a week, during their Commit 2 Fit challenge… which we understand will occasionally feel difficult. That’s why this calendar is here to help you get to camp and commit to putting your fitness and wellness first!

Commit To: Taking Care of Your Body

If you’re coming to camp four to six times a week, getting your heart rate up and pushing yourself at camp, you need to fuel your body. Our 10 Point Nutrition Plan and Grocery Guide is included in our Commit 2 Fit challenge to help you regulate what you’re eating and how you feel. If you want to get stronger and create lasting results, you have to be aware of your diet! While eating clean and staying on track with nutrition is vital in your Burn journey, so is stretching and reviving your muscles. We’re providing all of our Commit 2 Fit participants with a 17 minute stretch routine that will restore your sore muscles and prepare you for camps throughout the entire month! Take care of yourself. Remember, fitness is as much exercise as it is rest and rejuvenation.

Commit To: Having Fun

Our Commit 2 Fit challenge is designed with our clients in mind! We want you to come to camp every day ready to sweat, socialize with your best gals and strive beat your numbers in our weekly challenges! It’s about fitness but it’s also about having fun adopting a healthy lifestyle that will last way beyond this month. As April moves along we look forward to celebrating five years of Burn and five years of bringing women together through a common love of health and fitness – and what better way to do that than Commit 2 Fit!

So now that you’ve heard the breakdown… it’s time to make the commitment! Don’t hesitate. Choose to take care of your health! Choose to put yourself first! Choose to take your fitness to the next level! Are you ready to commit?

Not only will our participants be receiving THIRTY days of camps for only 30 dollars, but they’ll also be getting a wide variety of perks that come along with it! We are thrilled to spread our love of health and fitness throughout the nation, one effortless commitment at a time.

Are you ready to participate? Relax… I promise, it’s going to be really fun! If you have a few questions, don’t worry, we’re going to break it down for you! Here’s the lowdown on what exactly you’re committing to when you participate in Commit 2 Fit…

Commit To : Posting a Before & After Picture.

This does not (by any means) mean you have to stand there in your bikini while someone snaps a photo. We want you to feel comfortable! If you feel comfortable in a bikini, rock it. If not, you can wear whatever makes you feel confident! This is about physical and emotional changes. If you’re joining this challenge to lose weight, great, we want to help. If you’re joining this challenge because you’ve fallen off the health and fitness wagon, we’re here to pick you back up! The purpose of the before and after photos are to help us hold you accountable, and for you to hold yourself accountable. It should be exciting to anticipate the results that you’re going to see at the end of the month! Think of the photo as a teaser for what’s to come. This is only the beginning!

Commit To: Tracking Your Progress.

Many clients feel discouraged when they have to get their weight and inches measured… but don’t let it get you down! You have to start somewhere. Isn’t this exactly WHY you’re here!? You’re here to improve and become the best version of yourself! Don’t let those numbers get in your head, making you feel incapable of conquering them. Let the numbers on the scale motivate you to improve. Inspire yourself and your peers by proving how hard you’re going to work during your 30 days of Commit 2 Fit! The results will come, and your confidence will soar!

Commit To: Holding Yourself Accountable.

Our accountability calendar is the ideal resource to keep you on track during Commit 2 Fit! We’ll suggest fun and simple tasks like checking into camp on Facebook during the week, wearing your Bleed Blue tank on Saturdays for our “Blue Outs” and whipping up Burn Nutrition recipes to share on social media, just to name a few! We encourage all of our clients to come to camp at least 4 times, preferably 6 times a week, during their Commit 2 Fit challenge… which we understand will occasionally feel difficult. That’s why this calendar is here to help you get to camp and commit to putting your fitness and wellness first!

Commit To: Taking Care of Your Body

If you’re coming to camp four to six times a week, getting your heart rate up and pushing yourself at camp, you need to fuel your body. Our 10 Point Nutrition Plan and Grocery Guide is included in our Commit 2 Fit challenge to help you regulate what you’re eating and how you feel. If you want to get stronger and create lasting results, you have to be aware of your diet! While eating clean and staying on track with nutrition is vital in your Burn journey, so is stretching and reviving your muscles. We’re providing all of our Commit 2 Fit participants with a 17 minute stretch routine that will restore your sore muscles and prepare you for camps throughout the entire month! Take care of yourself. Remember, fitness is as much exercise as it is rest and rejuvenation.

Commit To: Having Fun

Our Commit 2 Fit challenge is designed with our clients in mind! We want you to come to camp every day ready to sweat, socialize with your best gals and strive beat your numbers in our weekly challenges! It’s about fitness but it’s also about having fun adopting a healthy lifestyle that will last way beyond this month. As April moves along we look forward to celebrating five years of Burn and five years of bringing women together through a common love of health and fitness – and what better way to do that than Commit 2 Fit!

So now that you’ve heard the breakdown… it’s time to make the commitment! Don’t hesitate. Choose to take care of your health! Choose to put yourself first! Choose to take your fitness to the next level! Are you ready to commit?

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Today I’m going break down a few benefits of removing your makeup before camp, and why it’ll help your skin stay flawless, fresh and youthful.

Working Out With Makeup Induces Acne

Sweat, heat, bacteria, and the chemicals found in your makeup come together to great the ultimate acne generator. Even if you don’t get red bumps on your face, you will most like see a few blackheads and clogged pores from exercising in a full face of makeup. If you want to wear any sort of serum prior to camp, all you need is a breathable, oil-free sunscreen or tinted moisturizer for those outdoor workouts. Other than that, embrace your natural beauty and your skin will thank you later!

Working Out With Makeup Congests Pores

When you workout with makeup on, especially foundation, your pores can’t release sweat or toxins. When we say “sweat it out,” your face is included! We want you to leave camp feeling your best to the nth degree. A full face of makeup will block the pores found in your cheeks, nose and face, restricting your skin from breathing. In turn, this can lead to skin irritation, redness and breakouts. Let you face breath and sweat, just like the rest of your body!

Working Out Without Makeup Fuels Your Skin

Some people think that you need to wash your face more than once a day, and always with soap. Think again! Washing your face too many times a day can cause your skin to dry out, which in turn leads your skin to create excess oil to compensate for the dryness. When you exercise without makeup on, toxins will be able to exit your body through your sweat glands in a matter of minutes. On top of that, the oil produced within your skin will leave your face feeling refreshed and hydrated. It might sound crazy, but after you get home and shower, you’ll be able to feel your skin breathe a sigh of relief!

Make sure to carry around a soft towel in camp to gently pat your face dry throughout your workout! Scrubbing your face with a rough towel can create irritation… all you need is a little cold water!

Interested in learning more beauty, health and nutrition tips and tricks? Sign up below and we’ll send our latest advice straight to your inbox!

Train Your Brain

Life is full of highs and lows. Falling victim to your problems can be easy, but our problems teach us to persevere and get stronger.

Tre Lahman, Head Trainer at Burn Boot Camp Winston-Salem, is hoping to inspire women by sharing her story. Postpartum depression and anxiety are real issues, and often times, it’s all about changing your mindset.

Become Stronger

Tre has been a personal trainer for several years now. She’s spent much of her time training group fitness classes before joining the Burn Boot Camp community.

Tre was at the peak of her career when she became pregnant unexpectedly. Additionally, she dealt with constant sickness and pain that worsened throughout her pregnancy.

Finally, after experiencing a rough delivery, she gave birth to a happy, healthy baby. Unfortunately, 7-weeks after giving birth, she was hit with postpartum depression, anxiety and insomnia.

Her Support System

Tre says her family, friends and church helped her overcome her mental blocks. During her journey back to mental health, she began reading blogs about Burn Boot Camp.

In March, she tried Burn Boot Camp out with several of her friends. She immediately felt freed of her depression and anxiety.

Tre recalls that building relationships prompted her to focus less on herself and more on others. Burn offered her a community to be apart of.

After several months of being a member, she became the head trainer. She went from feeling unable to lead herself to leading hundreds of women.

The Take-Away

Exercise has proven to help lessen the affects of anxiety. By moving more, you’ll be less likely to suffer from symptoms of depression and anxiety.

Not only that but Burn Boot Camp has been designed to create a community of women who uplift each other. We high-five and encourage each other because we’re determined to become stronger.

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

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!