#1: Recovery

We don’t just mean physical recovery. There is a certain amount of mental recovery necessary this time of year, too. After all the vacations, social activities and exploring, it’s an adjustment to get back into a routine. Take this time to slowly return to your normal schedule and allow enough time to recover from the post-summer excitement. Taking a “nice and easy” approach rather than going all-in will keep your mind at ease and help you in this period of transition.

Try this:

Schedule time to focus on your health. Whether that means going to camp a few days a week and taking the rest as recovery days, it’s important to prioritize yourself. A great way to check in with your physical and mental health at the same time is to schedule a focus meeting with your trainer. Letting someone else know what your goals are and allowing yourself to take that time for you is a fantastic way to ensure you recover from however you felt about summer.

#2: At-Home Bodyweight Workouts

Do you ever feel like there are so many things on your to-do list, getting to the gym every day doesn’t seem to make the cut? Now that vacation is over and you are juggling more things in your life, it can be hard to factor in gym time—that extra half-hour you take driving to and from your workout can make or break whether you actually go. That’s why this August, we are loving at-home bodyweight workouts! If you have a few minutes between tasks, Burn Boot Camp at-home workouts are the perfect way to get your sweat on without the stress of going anywhere.

Try this:

This 15-minute workout you can do at home. These five exercises are quick and effective so that you can continue to prioritize your health even on your busiest days. Follow us on Instagram so that you never miss a new workout!

#3: Workout Wear

A good workout outfit is made up of two things: comfort and versatility. We love bike shorts because of the extra coverage and comfort they give to get us through the last of the humidity and warm weather—so in Burn Nation, this August is all about bike shorts. Not only are they a style staple for gym-goers and moms, they also protect against chafing and won’t ride up during camp—it’s a win-win!

Try this:

Pair a cute graphic top with a pair of bike shorts to show off how much you love being a part of Burn Nation. There are plenty of options available for purchase at your local Burn Boot Camp. We love seeing how you style Burn apparel. Pick yours up today, snap a picture and tag us for the chance to be featured on our social media.

#4: Encouraging Others

It’s easy to get wrapped up in the chaos of the back-to-school season. Even if you don’t have children, the close of summer can stir up a number of thoughts:

“I never hit my goal weight this summer.”

“I didn’t have enough time to go on vacation.”

“The holidays are right around the corner and I don’t have enough time to get where I want to be!”

These thoughts can overwhelm us and often shift our minds to focus solely on what’s going on in our world, making us forget there are other people around us experiencing the same things. If we recognize our tendency to focus on the things going wrong in our own lives, we have an opportunity to flip the script and change the way we use our energy, thoughts and words.

Try this:

Go out of your way to encourage someone who might be struggling or even help someone who is succeeding to keep going! Whether it is at camp, on social media or in line at the grocery store, we all have the power to provide encouragement for others. Your words have the power to change someone’s day, week, month, and maybe even year. Something as simple as a high-five at camp or telling someone their smile is infectious can mean the world to them. Check out how Burn Boot Camp Newport News, VA helps members share words of encouragement with their Burn Sisters!

#5: Meal Prep

Back to school means shuffling kids to school and sports practice, scheduling appointments around work and trying to figure out what to make for dinner with the little time you have left. It’s easy to default to fast-food options to get you through the chaos, which is why we love meal prep!

Try this:

Take 30 minutes to an hour on Sunday to prepare easy and healthy breakfasts on-the-go, snacks, lunches and dinner. Making these meals in advance will set you and your family up for a week of healthy eating. To get you started, here are some tips from Burn trainers to help make meal prep easier.

If You Liked This Post You’ll Also Love…

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

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

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

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

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

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

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

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

3. You are your own kind of beautiful.

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

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

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

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

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

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

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

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

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

If you liked this post, you’ll also love…

We are constantly surrounded by social media, TV, magazines, friends, family, actors, influencers—you name it—telling us the next best thing we should be hopping on the bandwagon for, promising results. But which trending diets, foods and supplements are the real deal?

Well, the truth is, if something sounds too good to be true, it probably is. Luckily, we know a few people who can help us get to the bottom of this. Our trainers are experts in their field—each one is certified by the National Academy of Sports Medicine, after all. Needless to say, they have been around the block a few times and have tried a lot of these fitness trends themselves. So, who better to ask about which trends are worth the hype and which ones you should steer clear of? We asked our trainers what they think, here’s the inside scoop!

Let’s start with the diets that are better left on the trending page. Most of the nearly 600 trainers we asked agree that these top health trends are not worth the hype.

1. FAD DIETS

Keto, paleo, low-carb, Mediterranean, juice cleanses—they all have one thing in common: They are fad diets. Trainer Megan Vinyard of Burn Boot Camp Kennesaw, Georgia puts it best: “Burn focuses on long-term results. I always say that your relationship with food should be a long-term relationship as well. Keto and other fad diets, most of the time, will show results—but never long term. I always ask, ‘So you are never going to have pizza again?’ or ‘What do you do for Thanksgiving?’ or ‘Why deprive yourself when you can learn balance?’ And usually they end up losing all their progress when they come off these fads and go straight back to bad habits. Learning healthy habits and [having a] healthy relationship with food is so important. You should never single out carbs, fats or proteins but instead have a balance of all. Food is energy—especially carbs—so learning those healthy relationships is key. We focus on a 80/20 lifestyle and it works! You can be human and realistic without hurting your progress toward your goals.” 

2. FAT BURNERS

A product is claiming to be a “magic pill” that will do all the work for you without you lifting a finger—really? Yeah, we laughed too! Trainer of the Year Cody Burns of Burn Boot Camp Verona, Wisconsin has seen people looking for a “quick fix” time and time again. He says, “Most believe that if they take this magic pill or drink, they will instantly shed the unwanted fat off their body. That’s not exactly how your body works. The best way to lose body fat and gain lean muscle is by eating clean and training. A better approach is to save your money and invest in healthy whole foods and a clean pre-workout, like Ignite, to get you energized for your next workout.” 

3. SWEAT GELS

Don’t sweat it! This fitness trend goes right along with the quick-fix schemes that just don’t add up. Burn Boot Camp HQ Training Manager Jamal Gibson compares using a topical sweat gel to buying a car and car insurance—and then expecting the same car to go faster because you have insurance. The truth is, sweat gels don’t burn calories like you may think. Jamal explains the science behind the myth like this: “Sweating burns calories but doesn’t require rebuilding and repair, which continues to utilize energy for days after the incident for a workout. It feels great to sweat, but sweating is an accessory result of working out. There are many people who sweat in atypical patterns naturally. My wife doesn’t sweat nearly as much as I do when we work out together. The reason I burn more calories is because she weighs 100 pounds less than me. Stick to what you know to be true: Consistency is only beneficial with intensity. Work hard enough to get the results you desire and avoid the gimmicks.” 

4. WAIST TRAINERS

Another glamorized trend in the fitness world is waist trainers. We’ve seen the Kardashians promoting them on social media, swearing by their results. Red flags start popping up for us with the guarantee of a smaller waist just from wrapping a band around your abdomen, and our trainers are on the same page. Although waist trainers can help with posture and may make you eat less frequently due to the compression of your organs, many fitness trainers believe you’re better off keeping those bands and belts off your waists. There haven’t been enough studies about waist trainers to conclude any long-term results. What does deliver long-term results: consistently eating right, getting rest, staying hydrated and exercising.

Got all that? Great! Know that you know which fitness trends aren’t worth your time or money, here are four that you should consider.

1. SUPPLEMENTS

A whole foods approach is a great place to start to make sure you are getting all the essential vitamins and minerals from natural sources. But you may need to supplement your diet to keep your body functioning in top condition, especially with an active lifestyle. Here are two our trainers love to include in their own diets and encourage clients to try for themselves: 

COLLAGEN POWDER— Collagen is the most abundant protein in your body. Think of it as one of the major building blocks of bones, skin, muscles, tendons and ligaments. We know that what we put in our bodies has external effects, so adding collagen is a great start to glowing from the inside out. Trainer Jessi Drayer of Burn Boot Camp Bethel Park, Pennsylvania says, “Ever since I started taking a quality collagen protein on a regular basis, I have noticed that my complexion is much clearer, and my skin feels like it glows! On top of that, my hair, skin and nails are much healthier, and my joint pain is gone! It’s such an easy way to take care of your skin when you have limited time for skincare products.”

PROTEIN POWDER— Adequate protein consumption is truly a key to building and sustaining muscle mass. Don’t think of this as being “bulky.” Maintaining muscle takes work and is beneficial to any fitness journey. Lean muscle mass allows you to burn more calories at rest, so hitting your protein goal daily is incredibly important. Having a quality protein powder at hand allows you to ensure you hit that daily. This will also help with muscle soreness and a faster recovery time.

2. VITAMINS

Like Trainer Danielle Miller of Burn Boot Camp Gilbert, Arizona says, “Even if you eat balanced, it’s so difficult to get all of the micronutrients (vitamins and minerals) your body needs. We often stick to the same fruits and veggies we enjoy, which can allow for a gap in important vitamins.” Before we dive into some different supplements, it is important to remember that quality is key here, so be sure to check your supplements for high-quality, clean ingredients before buying! 

MULTIVITAMIN— Taking a daily multivitamin along with eating a variety of fruits and veggies will set you up for success to give your body everything it needs!

VITAMIN D— We get it—you are stuck at a desk, have errands to run and can’t just sit outside and soak up the sun. Neither can we! The truth is, we don’t get enough sun in our modern-day lifestyle. So, it only makes sense that we are missing out on some good old-fashioned vitamin D. But that doesn’t mean we should forget about it! We need it to absorb calcium and promote bone growth. Too little vitamin D can result fragile, misshapen bones in adults and other health problems like breast cancer, colon cancer, prostate cancer, heart disease, depression and weight gain. Trainer David Rhodus of Burn Boot Camp Evanston, Illinois adds, “There have been multiple meta-analyses that have concluded supplementing with vitamin D can reduce the chances of catching the flu, improve bone health (and reduce the incidence of fractures) and decrease overall mortality rate in adults.”

MAGNESIUM — Magnesium is the fourth most abundant mineral in your body. You’d be shocked to know that it is involved with over 600 cellular reactions, including regulating muscle and nerve function, blood sugar levels and blood pressure, strengthening bones and creating protein and DNA. Yet up to 68% of American adults don’t meet the recommended daily intake! Low levels of magnesium have been linked to many negative health outcomes, including overall weakness, depression, high blood pressure and heart disease. Trainer Yonit Arthur of Burn Boot Camp Apopka, Florida  adds, “It’s incredible for helping people who have sleep issues and for people who are prone to constipation.”

3. APPLE CIDER VINEGAR

This is the product of adding yeast to apple juice, which turns the fruit sugars into alcohol—otherwise known as fermentation. Although highly acidic in this state, vinegar has chemicals known as polyphenols, which are antioxidants that can curb cell damage that can lead to other diseases. More studies are needed to determine its effectiveness, but Trainer Christen Jackson of Burn Boot Camp Mt. Juliet, Tennessee says that taking a tablespoon of ACV every morning “helps aid in digestion and promotes a healthy complexion, amongst other health benefits.” This definitely isn’t something you want to drink copious amounts of. In fact, drinking more than a tablespoon or two of apple cider vinegar can damage your teeth, hurt your throat and upset your stomach. Our trainers like to cut the acidity by taking it with a bit of honey and a dash of lemon juice right out of a shot glass, or adding it to a tall glass of ice water and using a straw so the acidity doesn’t harm your teeth. Trainer Jordan Riding of Burn Boot Camp Exton, Pennsylvania says, “I make mine as a tea with warm water, blue agave and apple cider vinegar. I also add some cayenne pepper to help with dehydration and throat sorene­­ss.” As with anything you are putting into your body, it is important to consult your doctor to make sure adding ACV to your diet is right for you, as it could interact with certain medications or medical issues.

4. SLEEP

You can eat clean, train hard and supplement your diet with the nutrients your body needs, but without sleep you are basically a walking (healthy) zombie. But really—our trainers agree that you aren’t doing all that hard work justice without giving your body the rest it needs to recover. Sleep is the prime time for the body to get its hormones back to a healthy level. Need proof?

Sore muscles? Sleep! Your brain releases the hormones that encourage tissue growth to repair blood vessels, which restores sore or damaged muscles.

Feeling under the weather? Sleep! Your immune system relies on sleep to produce more white blood cells that can attack viruses and bacteria that protect the body from infection.

Inflammation? Sleep! Your heart rate naturally slows when you are asleep, letting it take a well-deserved break so that hormones can be used to relax other muscles in the body, which leads to reduced inflammation.

Cravings? Sleep! Poor sleep patterns can impact the level of the hormones that make you feel hungry or full. If you don’t get enough sleep, your “hunger hormone” (ghrelin) levels go up and your “full hormone” (leptin) levels go down. So you may experience cravings for sugar or salt instead of the nutrients your body needs. 

Feeling down? Sleep! After a good night of sleep, hormone, energy and stress levels are all back on track. Your body has the amazing capability to adjust and restore all of these while you’re in dreamland so that you can start your day on the right foot! A healthy amount of sleep (the National Sleep Foundation recommends seven to nine hours a night for adults) helps your body feel refreshed and more prepared to face the challenges of a new day instead of feeling defeated and stressed. (Warning: A positive mood has been associated with boosted recovery outcomes and better overall well-being!)

If you liked this post, you may also like…

By Morgan Kline

Hi, it’s Morgan! I’m here to fill up your cup with my weekly recap of Coffee & Kettlebells. I had the amazing opportunity to sit down with Ashley George, the author and founder of the Wonder and Wear blog.

Ashley and I chatted all about the skin issues women often face at different stages in their lives, especially after pregnancy. When Ashley experienced frequent breakouts post-baby, it led her to discover the world of clean beauty, which is now one of her biggest passions!

Before even leaving home in the morning, the average woman is potentially exposed to over 100 (largely unregulated) chemicals found in hair products, soap, cosmetics and other personal care items. “Our skin is our biggest organ,” Ashley says. “There are so many toxins and chemical that we’re putting into our bodies through our skincare and beauty products that we need to become aware of. There are 1,400 ingredients banned in Europe and only 11 in the United States!”

Ashley taught me that the two biggest ingredients to look out for—and stay far away from—are parabens and fragrances. Parabens are a class of widely used preservatives found in shampoos and other hair products, pharmaceuticals and cosmetics. They’ve been linked to some scary side effects, including hormone disruption, early puberty in children and potentially even forms of cancer.

Fragrances are another ingredient Ashley warns against. “Under that one word, they can hide over 100 different harmful ingredients!” she says. The lack of a specific description often prevents people from knowing what’s actually in the products they’re using. Fragrances are found in many household cleaners, laundry detergents, shampoos, perfumes, sunscreens and cosmetics, and they’ve been linked to allergies and side effects like hormone disruption.

My biggest takeaway from sitting down with Ashley is how important it is to read the labels on my beauty and skincare products! I’m already an avid reader of nutrition labels, and Ashley reminded me why it’s important to pay attention to product ingredient labels as well. “We care so much about the ingredients that go into our foods but don’t think about the ingredients that are put into our products,” she says. “Either way, they end up in our body!”

Ashley’s top skincare and beauty tips:

1. Avoid hidden toxins in your beauty and skincare products by finding companies you can fully trust. Ashley’s top pick—it’s the only brand she uses—is Beautycounter. “Once I had kids my skin went crazy, experiencing terrible hormonal acne,” she told me.

“I tried everything to calm it down, from testing hundreds of different products to seeing different dermatologists, and nothing worked until I switched to using Beautycounter products exclusively. I couldn’t tell you how passionate I am about this company. Their products are safe, trustworthy and have completely changed my skin for the better.”

2. Use facial oils. Most people think that using oil will worsen a condition like acne. But adding oils to your skincare routine may actually help banish blemishes, prevent wrinkles, calm rashes and redness as well as shrink enlarged pores. What are Ashley’s go-to facial oils? “Beautycounter’s No. 3 Balancing Facial Oil and No. 1 Brightening Facial Oil have dramatically improved the condition of my skin,” she says.

3. Download the EWG Healthy Living app. “When shopping, use the EWG app to easily scan all of your skincare and beauty products and receive a rating,” Ashley says. “It’s the perfect cheat sheet to knowing whether or not a product contains high-quality, clean ingredients.”

4. Incorporate clean skincare products into your life slowly. Dumping all of your products at once is not only wasteful—it will be very expensive to replace them at one time! “Wait until you run out of a product,” Ashley recommends. “Rather than buying it again, simply swap it for a healthy alternative. Continue to do this with every product you use and slowly you will build a healthy skincare collection.”

5. Establish a skincare routine and see a difference in the quality of your skin. Make it a priority to wipe off your makeup and cleanse your face every night before bed. Ashley’s skincare routine includes washing her face with Beautycounter’s Cleansing Balm and Charcoal Cleansing Bar. “I use the Cleansing Balm to remove my makeup or sometimes leave it on overnight to really break down oils, dirt and impurities,” she explains. “The Charcoal Bar is perfect for cleaning my skin without drying it out, giving me a clearer, smoother and brighter-looking complexion.”

6. Allow yourself permission to take 10 minutes of your morning for self-care and feel more confident throughout your entire day. Many of us feel better about ourselves when we feel put together. “If you feel like you are in a slump or don’t feel good about yourself, try putting a little mascara on, put your hair into a cute bun and try to feel like a real human being,” Ashley says. “When you don’t take time for yourself on the outside, sometimes it begins to wear yourself on the inside.” Remember, wear makeup and do your hair to make you feel good about yourself, not because of what others may think of you.

7. Don’t wash your hair every day and do make dry shampoo your best friend. Washing and drying your hair every single day is time- and energy-consuming, and if you are blow-drying afterward, you are creating a lot of heat damage. Ashley suggests washing your hair only once or twice a week. “You have to train your hair,” she says.

“If you wash your hair every day, your hair is then trained to produce natural oils every day. You’ll have to go through a phase where you train your hair to go longer without washing and will be extra oily. After about a month or two, your hair will adjust and not create as much oil. Begin with every other day and work your way toward one or two times a week.” Of course, when you do wash your hair, use a shampoo that’s free of parabens and fragrances.

Last but not least, Ashley says the one product every woman needs is a good eye cream! She suggests buying one that contains caffeine to help reduce puffiness and dark circles.

Hear more from Ashley George by checking out Episode 2 of Coffee & Kettlebells. Find out her favorite ways to incorporate health and fitness into her busy lifestyle, why she thinks inner beauty is most important and how to show yourself more self-love.

If you have any questions about the podcast, health, fitness or life in general, always feel free to email coffeeandkettlebells@burnbootcamp.com for answers!

By Morgan Kline

Hi, it’s Morgan! I’m here to fill up your cup with my weekly recap of Coffee & Kettlebells. For our very first episode, I had the amazing opportunity to sit down with Julie Fagan, the author and founder of the PBFingers blog.

What I love most about Julie is that she keeps things real and relatable. Her lifestyle is focused on health and fitness but she doesn’t claim to be perfect: “I try to live a healthy, balanced life but also enjoy my favorite indulgences (like a peanut butter finger or two… or five),” she says.

Her message truly touches me because I once lived with absolutely zero balance when it came to healthy eating. I counted every single calorie I consumed, permitted only perfectly clean foods in my house and never spoiled myself with my favorite treats. I found myself losing my mind and constantly craving unhealthy foods.

Since then, I’ve realized that being less restrictive has brought me greater success in achieving my health and fitness goals—and also in keeping my sanity. I no longer obsess over every little thing I put into my mouth. I’m not afraid of treating myself to a big breakfast out with my husband on a Saturday morning. I allow myself to enjoy my favorite indulgences from time to time because I know I will get back to clean eating with my next meal.

If you struggle with food obsession, like I did, you’ll be inspired by Julie’s approach to finding balance between clean eating and indulging: “Have a day that is just for you! Have a day where you allow yourself to eat what you want, let it be fine and don’t feel bad about it. If you love ice cream, stop secretly eating a spoonful here and there, and instead have moments of indulgences and splurges that just feel fun. Go out and simply enjoy a big ice cream cone! Why not? If your priority is healthy living, and it is your lifestyle, then you have room for those fun moments and celebratory things without guilt.”

Julie’s top three health tips for developing balanced eating habits:

1. Stop cooking boring meals. Try exciting new recipes and experiment with fun spices and ingredients. (Aren’t you sick of salmon with broccoli and a sweet potato?) You’re more likely to continue eating healthy if you thoroughly enjoy the foods you eat and actually have fun while cooking them.

2. Meal prep without actually meal prepping. Meal prep saves time during the week, but sometimes it’s hard to find time during the weekend to actually do it. Thankfully, there are ways to make your weekday dinners easy to whip up—without having to fully prep them beforehand.

Julie suggests making a list on Saturday of the healthy meals you plan to cook throughout the upcoming week, along with the exact ingredients needed for each recipe. On Sunday, cook all your lean proteins in a crockpot and chop all your raw vegetables. This helps minimize cooking steps during the week. You’re then able to quickly assemble a salad, throw some veggies in the oven to roast or toss everything into a pan for a killer stir-fry.

2. Keep dinner simple. Avoid overthinking your meals. You don’t need a thousand ingredients and different spices to create something delicious. Cooking dinner and meal prepping are less likely to become habits when the recipes are time-consuming and difficult to follow. You’ll be surprised by how just a few herbs and spices can amplify your meals with amazing flavor. Julie loves finding inspiration for great-tasting simple recipes in Clean Eating magazine.

Julie’s favorite healthy recipes:

One Pot Chicken Cabbage Bowl with Sesame Ginger Broth

This is Julie’s go-to dinner. It’s super easy and can be made paleo-friendly and gluten-free (replace the soy sauce with coconut aminos). It’s the perfect recipe for a busy weeknight!

Paleo Blender Muffins

Your kids will love these muffins! And you will too because if you store a batch in the freezer, you’ll always have a healthy snack on hand. (They’re ready with just 20 seconds in the microwave!)

No Bake Breakfast Bars

Need a protein-rich breakfast but short on time? Julie has the solution, and it’s chocolaty! This recipe is a great option for a go, go, go kind of morning.

Tune into the entire Coffee & Kettlebells podcast to hear how Julie creates balance for healthy living in other aspects of her life, from fitness and work to being a full-time mom and wife! Check out the live stream of Episode 1: Creating Balance with Eating, Fitness, Motherhood and Life, and don’t forget to subscribe on iTunes to get notifications for future episodes!

Cody Burns

2018 is upon us, which means the typical “New Year, new me” mantra starts echoing around you. How about “New Year, BETTER me”? And aiming to get better physically, mentally, emotionally?

Let’s talk about how we can “raise the bar” in our relationships! Check out these five tips about how to make your relationships with those who surround you stronger and better this year.

1. Be selfish and focus on YOU.

Sounds pretty crazy right? You’re probably asking yourself, “How can I improve my relationships by focusing on just myself?”

Growing up many of us were taught that being “selfish” by putting ourselves first shouldn’t be our primary priority. So it becomes natural to put your career, your spouse, your kids, and your daily responsibilities all before you. Everyone else’s needs must be met before you can focus on making yourself happy, right?

Let’s ditch that thought! I’m not saying you need to forget about your career or family. But let’s carve out some YOU time. Whether that’s a 45-minute workout with your Burn sisters or going for a nice, relaxing walk to clear your head, find ways to make it happen! The positive energy that you gain from this will be contagious and spread to all your loved ones.

So the next time you begin scheduling your week or month, be sure to add in your YOU time. Treat it just like you would a business meeting or children’s’ activity that you’d never miss–it’s THAT important!

2. Be emotionally fit.

Have you ever had a rough day at work and unintentionally took it out on your family or friends? Let’s be honest, this even happens to the best of us.

Create a mindset of leaving everything at the door. Some days, this is so much easier said than done. When this happens, sit in your car, think about an answer to your unanswered solution, be grateful for what you DO have, and focus on being positive with whatever you have coming next in your day! A little bit of gratitude goes a LONG way in getting our day and ourselves back on the right track.

3. Understand the value of time.

As the Josh Turner country song goes, “time is love.” Time is the most valuable thing on Earth, so don’t waste it! Especially with your loved ones.

One question you should ask yourself is, “What if this was the last time I’d ever see this person…what type of impact would I leave on them?” This may sound a bit extreme, but it creates a sense of urgency and makes your time feel priceless!

4. Don’t just hear—listen.

When your family members, coworkers, or friends are talking to you, are you truly listening to them or are you just hearing them while you continue to work or scroll through social media?

Do your relationships a favor and unplug when they need you! When a friend or loved one is talking to you, forget about the outside world for five minutes, make eye contact, and listen to what they have to say. It’ll make a world of difference for the effectiveness of the communication in your relationships.

5. Appreciate those around you, and make it well known.

Take five seconds out of your hectic day to say two powerful words…”thank you.”

It’s so easy to go through the motions of life and take those little things others do for us for granted.  Show your gratefulness for them every day and they will do the same for you. Whether you and your team at work just hit your goals or your spouse brought you lunch at work just to brighten your day, show that gratefulness and the cohesiveness will soon follow!

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!

Haley Twist

This time of year is all about feeling renewed, refreshed, and reenergized. We know you’re on track to prioritizing your health and fitness this year, in addition to making strides in your career but you don’t always have to focus on the big items in your life! Here are some small, easy, and effective ways to feel healthier and happier at home, this year.

1. Deep clean your home

Even if it feels like you spend nearly all your free time cleaning, dedicate one day to giving your home the deep clean it deserves! You’ll probably feel more relaxed after you do it, and then it becomes one less thing you have to worry about over the next few months!

2. Take 10 minutes to declutter every day

Dedicate a short ten minutes every day to declutter one part or room of your home. Do the dishes, clean up the toys your kids or pets left out, declutter your desk, or reorganize your coffee table. Staying on top of these little things can lead to you feeling so much more clean, productive, and relaxed at home!

3. Set aside one hour to clean out your phone

Did you download an app last year that you haven’t touched since? Are you subscribed to ten podcasts but only find yourself listening to two on a regular basis? And when is the last time you backed up all your photos on your computer? Set aside one hour to completely clean out your phone. Not only will your phone have more storage, but chances are you’ll feel less cluttered.

4. …And another hour to clean out your computer

We know that cleaning out your computer can feel like a daunting task, but trust us–it needs to be done! Spend some time backing up all those family pictures and home videos for safe keeping and organize your desktop. These tiny steps to decluttering your technology can make a huge impact on your life!

5. Unsubscribe from invaluable emails

On any given day, take note of the emails you receive. How many of them actually bring value to your life, how many of them are irrelevant to you, and how many do you delete upon receiving–before ever even opening? Resolve to unsubscribe to anything that truly doesn’t help you in some way, and you’ll find yourself immediately feeling more organized.

6. Take inventory of your closet and donate what you don’t wear

As parents, working professionals, and consistent exercisers, we tend to accumulate a lot of clothing, don’t we? Spend some time looking through your closet and set aside anything you haven’t worn in the last three months. If something is seasonal and you know you’ll wear it later in the year, keep it. If not and you simply never wear it, donate it. You’re helping someone else out while also getting rid of clutter you truly don’t benefit from.

7. …Do the same for your pantry

When was the last time you looked through your pantry? Do you have expired food, food you’ll never eat, or unhealthy food taking up space? Throw away what’s no longer good and donate what is! There’s no use in keep things around that you’ll never eat, and what better time to do so than when you’re “raising your bar” and dropping your sugar?!

8. Try journaling

At Burn Boot Camp we know your life is extremely busy and probably feels like a constant balancing act. While working out can help tremendously to ease your stress and anxiety, try journaling if your life still feels unbalanced! Whether you’re writing about your day, listing the things you need to do tomorrow, or simply documenting a few reflections, spending time each day to journal is a great stress reliever and can help you stay organized!

9. Meditate every day

Set aside five to ten minutes every day to meditate. This can even be in bed, immediately upon waking, on your lunch break when you have a few minutes of quiet, or while you’re in the car waiting to pick your children up from school. Close your eyes and aim to feel calm, relaxed, and ready to take on the rest of your day!

10. Spend money on experiences

Just as you might tend to accumulate large amounts of clothing, you might be the same way with other things in life. In 2018 think less about spending your money on things, whether it be clothing, technology, or furniture, and think more about how you can save money to be spent on experiences instead. The money you save from spending less on physical objects can be put towards family vacations or an outing with your spouse!

Haley Twist

At Burn, we know that your days spent balancing a family, work and other responsibilities, healthy eating, and exercise can feel overwhelming, crazy, and downright chaotic! You might even have such busy days that when your head finally hits that pillow at night, you’re out like a light.

However, sometimes all the craze has the opposite effect on your sleep and can lead to restless nights that leave you feeling exhausted before your day even begins. Your sleeping habits can have an enormous effect on your performance at camps, energy levels, and your overall wellness, so we’re bringing you ten tips to ensure that you’re well-rested, energized, and ready to take on every new day!

1. Stick to a sleep schedule. Try your best to go to sleep and wake up at the same time every day, even on the weekends. (And stop pressing snooze!)

2. Avoid caffeine 4-6 hours before bed. Caffeine tends to hide in unexpected places, like teas and chocolate. These can interfere with your sleep cycle if consumed too closely to the time you go to bed!

3. Eat lighter meals in the evening, and similarly to your caffeine intake, avoid food 2-3 hours before you go to sleep.

If you find your mind racing about the day you’ve had, you may not have had enough time to process it.

4. Exercise consistently! Working out helps to promote restful sleep, so experiment with what time of the day works best for your exercise. Whether in the early morning or late evening, determine a time that fits your schedule and stick to it!

5. Unplug at least an hour before bed. Bright lights that illuminate from our laptops, tablets, and phones can have the opposite effect on our brains that we want before sleep.

6. Think about your day (and the day ahead) before getting into bed. If you find your mind racing about the day you’ve had, you may not have had enough time to process it. Take some time before bed to think about your day and make notes about what you need to do tomorrow—but don’t get into bed until you’re done!

7. Take deep breaths. Breathing can be just as important outside of camps as it is inside! Deep breathing mimics how your body feels when it’s truly relaxed, so try inhaling and exhaling deeply for a few rounds once in bed, and see if it helps to calm you.

Ensuring that your body has the proper fuel it needs to feel optimally healthy and energized is key to a healthy sleep cycle.

8. Get the essential vitamins and minerals you need every day. Ensuring that your body has the proper fuel it needs to feel optimally healthy and energized is key to a healthy sleep cycle. Try a supplement like Shaklee’s Vitalizer to make sure that you have the vitamins, minerals, antioxidants, omega-3 fatty acids, and probiotics you need to feel your best. Talk to your Head Trainer at your local Burn to learn more about it.

9. Get some sunlight first thing in the morning. Bright lights help trigger your brain to stay alert and wide awake, so exposing yourself to some natural sunlight in the morning can help you to feel significantly more energized.

10. Boost energy in the morning by drinking lemon water upon waking. We swear by this trick Burn Nation, and our Founder, Devan Kline urges absolutely everyone to try it. Adding lemon slices to your water not only gives you a natural energy booster, especially when consumed first thing in the morning, but it also helps you build alkalinity, speed up your metabolism, and combat high body fat.

We know that by the end of the work week you can feel totally wacky and discombobulated, but don’t worry! We’ve all been there.

Hey Burn Fam, It’s Fine If…

Whenever your kids aren’t in the car, you swipe past their Disney jams and blast Burn Beats while you embarrassingly dance like a middle schooler.

You get coffee so often that the barista is starting to recognize you and remember your order. Even if you show up “incognito” in sunglasses and a baseball cap.

You spend the entire day thinking about your next meal. “Okay, I had egg whites and bacon for breakfast 5 minutes ago… but what do I want for lunch?”

You run into camp, sit down and squeeze yourself into a little ball while you wear 100 layers, just so that you don’t freeze before the warm-up.

You’re excited about spring but you’re also openly annoyed that your car and your entire driveway is going to be covered with pollen.

You rock the “just got out of bed hair,”  when in reality you just haven’t washed your hair in a few days and you’re addicted to the convenience of dry shampoo.

You add a huge scoop of almond butter to your After Burn shake! It’s just extra protein, you guys.

You wear kids leggings to camp. Hey these were a lot cheaper! You can’t change the fact that you’re petite. Embrace it!

Whenever you head out the door for Burn you tell your dog “goodbye, I’ll miss you! I love you so much. I’ll be home soon!” … like they understand every word you’re saying.

You count down the days until the next Burn retail line hits the shelves! You’ve gotta get your gear for summer!

Stay up to speed with everything Burn Boot Camp related by signing up below!