Anywhere Core Workout:

Seven 45 second core workouts followed by seven 1 minute planks –

Workout 1:

45 sec. sprinters : 1 min. plank hold

Workout 2:

45 sec. bicycles : 1 min. plank leg lifts

Workout 3:

45 sec. bridge to hip hike : 1 min. plank hip dips

Workout 4:

45 sec. cricket climbers : 1 min. bird dogs (opposite hand, opposite leg lift)

Workout 5:

45 sec. Russian  twists : 1 min. reach through – high plank

Workout 6:

45 sec. v-ups : 1 min. reach outs

Workout 7:

45 sec. uppercut punches : 1 min side plank hip dips (30 sec. each side)

This circuit is sure to warm your core up! It can be done anywhere and any time. Watch this video for demonstration, tips and modifications.

For more information on how to improve your fitness journey, tune in to our Burn TV Live broadcasts three times weekly (Monday at 1pm, Wednesday at 7pm, Friday at 1pm).

Are you ready challenge more than just your core? Find your Burn Boot Camp location today.

We all know that the metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain your activity capacity. Ever hear someone say that their “metabolism is getting slower” or “I have a slow metabolism”? While it is true that some people genetically have a slower metabolism than others, there is always a way to maximize your bodies ability to burn fat as fast speeds. Our metabolism is like the “dealer” of the macro nutrients when they are being broken down by the body. Put it this way, you butt, thighs, and hips will store all the pizza and wine while all the chicken breast and spinach go to your muscles! Put simply, the only REAL significant way to increase your metabolism is to build muscle. These tips below will give you a little insight on how to efficiently flush your body of toxins and prime your body to build muscle!

1. Eat Breakfast, Everyday! Never skip out on your first meal of the day. It is crucial to eat a healthy breakfast 30 minutes upon waking, breaking the fast from the night. Feeling rushed in the morning? Prep those breakfast meals the night before so it’s no hassle in the morning. Some great breakfast recipes to prep the night before are egg white muffins, overnight oats, or a protein shake!

2. Spice Up Your Life– Adding spice to your foods have proven to help rev the metabolism by kicking up your body temperature. Add cayenne pepper to your protein or start your day with a glass of hot water, cayenne pepper, and lemon.

3. Enjoy 6 small meals a day- Eating smaller meals throughout the day prevents your from binging out on one big meal,  it keeps your blood sugar in check (preventing spikes in blood sugar).

4. Pack on the Protein- Your body digest protein slower than carbs and fat, keeping you full longer. In a process called thermogenesis, your body uses 10% of your caloric intake by digestion. Protein takes longer to burn than carbs and fat, so your body expands more energy absorbing the nutrients. Another benefit of protein is that it helps retain lean muscle mass, which is the best fat burning tool you can have!

5. Don’t cut calories TOO low- Cutting you calories too low can be damaging to your metabolism. You may be tricking your body into thinking it needs to hold on to everything you eat by storing as fat.

6. Burst Training- This type of intense interval training elevated the  growth hormone and have been shown to decrease body fat and increase protein synthesis after exercise. Interval training burns more calories and fat not only during the workout but throughout the rest of the day.

7. Strength Training- Don’t be afraid of the weights! Building muscle is the most efficient way to boost your metabolism. The more lean muscle you have, the more calories you burn at rest. This should be a given!

8. Sleep- Studies have shown that women who sleep five hours or fewer per night are 32 percent more likely to experience major weight gain. When you lack sleep, your metabolism can’t function properly, and instead your metabolism slows down. Poor sleep also causes an increase in the hormone ghrelin, which signals the body to eat more.

9. Drink MORE Water- This is a simple way to speed up metabolism and burn calories. Our body needs to stay hydrated to maintain regular body functions.

10. Don’t take Shortcuts- Take the stairs, find a parking spot that allows you to walk a little further, ride you bike to a friends instead of driving, take a brisk walk everyday for at least 15 minutes. This small changes will help you burn extra calories throughout the day that sure do add up at the end of the week!

Mila Lost 35 LBS and Changed Her Life!

Up until I had my first child, I had always been fit and active.  In fact, my roommates in college used to tease me about how much energy I had – they didn’t know where it all came from!  After the birth of my oldest daughter, I soon began to experience severe hormonal imbalances which would lead to crazy moodiness and out-of-control hunger.  The doctor had diagnosed me with insulin resistance and told me to watch my carb intake, or the insulin resistance could easily morph into diabetes.  He put me on 3 different medications to control my blood sugar, high blood pressure, and increased testosterone (yes, I did say TESTOSTERONE).  However, the stress of raising young children and full-time work led to overeating and a sedentary lifestyle.  By the age of 40, I was nearly 200 pounds and could no longer see the energetic and full-of-life person I had once been.  I was extremely lethargic and was clinically depressed.  I was an emotional and physical mess and needed to turn it around!
Shorty after my 40th birthday, a friend in the neighborhood told me about the 2-week free trial at Burn Boot Camp in Huntersville, and I thought, “This is the intervention I need!”.  The following Monday, I went to my first boot camp class and didn’t know if I’d make it through it; it was tough!  In fact, I was nauseous the first week or two and I was seriously starting to question my sanity.  Devan told me that feeling sick to your stomach was a common experience for people who hadn’t exercised that intensely for awhile, and to try to stick it out.  So I continued to come every morning at 5:15, and by 30 days I had lost about 10 pounds and I was hooked!

Attending BBC 5 or 6 days a week has had huge benefits for me – I’m nearly 35 pounds lighter and a whole lot more fit than I was when I walked into class the first time.  I can’t believe how fast I can run, how high I can jump, and how long I can hold a plank!  I’ve also made friendships with an incredible circle of women, all of whom have played a huge part in my motivation to come every day.  Devan and his staff are all very positive and encouraging – the whole experience has been so rewarding, that I would recommend it to anyone looking for a workout that will finally get those “mommy” pounds off!

For the first time in many years, I feel healthy and strong.  That’s a feeling you can’t put a price on!

– Mila Cainey, BBC Huntersville

    I have two beautiful girls, 5 and 3.5, and a wonderful husband. I work a full time job and taking care of my young kids doesn’t leave me much time myself. Having “guilt-stricken” working mom syndrome was one of my biggest excuses not to work-out and take care of myself.  I was putting my family before my own health, body and needs not noticing that I could be a better mom and wife creating a happier family life.
I found out about Burn Boot Camp through a newspaper article. I was very skeptical about joining the program. I really did not want to commit to something that I truly could not keep up, because I was very good at that My “donations” to various gyms were very well-known.
A few days later, while looking at one of my daughters 4th birthday party pictures I found myself staring at one particular picture which just struck a nerve and made me feel unhappy about myself. That was an eye opener for me.  I knew I had to do something for myself and and decided to try the 14 Day Test Drive. It was very hard at the beginning, but Devan kept motivating me each workout. After 14 days I was addicted.
Overall I lost 28 LBS, 5% body fat. I feel great getting up and being at Bootcamp by 5:30am every morning (This is a big lie, I still hate waking up that early), but it is a great feeling to know that I do something about myself each morning and continue to feel great especially in front of the mirror and any picture I have taken since. I also developed some wonderful friendships through Bootcamp!
I am in better shape now than when I was playing college volleyball! Since I signed up for bootcamp, I ran many races, including my first half marathon, first Spartan and first Warrior Dash and now I am training for my first triathlon. Devan believes in me and pushes me to be a BETTER ME every day!

      Last but not least, I would like to thank my husband for all of his support.  He has helped take over some of the role with the kids and he has been verbs supportive of my self-change program.  Without his support I think I would have reverted to my old ways but here I am – and here to stay.

Ozlem Canturkaran – Fit Mom of the Month – May 2013

In August of 2012 I approached Brandi and Michelle with a chance for them to change their lives forever. Since then there has been a series of stories on their progress. From Michelle’s amazing resilience to Brandi winning $1,000 and qualifying for a National Weight Loss Contest, you can catch yourself through the links below! If you up-to-date do not bother with the links!

1st Entry – How Brandi and Michelle Decided to Change Their Lives Forever.

2nd Entry – Bump, Bruises, and Burn Bootcamp

3rd Entry- Has Anyone Ever Lost Weight This Fast?

4th Entry -Exclusive Video Interview with Both Ladies

5th Entry – Brandi and Michelle Holding Out the Holidays

It Has Officially Been 5 Months – This is How They are Feeling

Today, I can tell you that both ladies feel amazing. I had a chance to grab them after bootcamp and ask them a couple of questions!

Devan (me): “What was it like staying clean through the Holiday’s?”

From My Point of View…

There is only one word that comes to mind; Incredible. The dedication, commitment, hard work, flawless attitude, and amazing progress is nothing short of amazing! I am so darn proud to be able to work with these two ladies on such a personal level. They teach me something every single day. When I do not feel like going to the gym on a particular day I think of the dedication of Brandi, Michelle, and all of our Burn Boot Camp and MamaBurst family. I am going to continue to push them and we will continue to crush any limiting self-beliefs they have in the process!

They have both sets goals for the half way point coming up in March. I would like to see Michelle hit 50 lbs and Brandi hit 112 lbs! With our encouragement, support and motivation they will undoubtedly succeed!

I know they are in it to win it…and I will be at the finish line as their biggest fan cheering them on!

Well, if you ask Brandi Parker, there is a better gift this year! If you have been following the transformation of Michelle and Brandi then you know they are doing EXTREMELY well. Both gals have put forth an outstanding effort thus far and they certainly  have results to show for it.

But if you ask Brandi Parker, there IS a better gift then fitness this year!

The transformation that is taking place here in Huntersville, North Carolina is being recognized nation-wide! The #1 Natural Nutrition Company in the world, Shaklee, has taken a keen interest in both Brandi and Michelle’s stories. Every year Shaklee holds a nation-wide transformation contest and the winner receives a $10,000 prize! Shaklee was VERY interested in both gals for the contest ,unfortunately, only one could go and they hand-picked Brandi for the Regional Qualifying event in New York this past weekend!

After telling her story in a one minute speech on stage in front of 200 people. Brandi inspired the crowd and won the Regional Qualifying event by a landslide! Brandi and Michelle will continue their amazing journey and Brandi will be headed to Nashville in 8 months for a chance to win the Nation-Wide contest and $10,000!

Whether she wins or not, our Fit Moms Forever community will continue to support both her and Michelle’s as their amazing weight loss journey continues!

If you would like to congratulate Brandi and give her some support you can post a comment on our Fit Moms Forever Facebook Page.

If you would like to find out more about the Shaklee Nutrition plan that Michelle and Brandi are using to allow the weight to fall off click the link below:

Shaklee Cinch Transformation Pack

If you would like to contact Michelle or Brandi personally to get an insight to their experience you can e-mail me at devanklinefitness@gmail.com

The Fit Moms Forever “Do-it-yourself” kitchen raid!

From 5:30 am workouts to doing 100 yard sprints in the pouring rain, Brandi and Michelle are absolutely pushing themselves to their limits and beyond. Last week as I finished up with my 5:45 pm Burn Boot Camp I see Brandi and Michelle drive into the parking lot at the same time black clouds begin to roll in. Pouring rain is an understatement. It was like a monsoon of hail size rain drops that literally soaked through our shoes into our socks. As Michelle and Brandi finished up with their 100 yard sprints I could hear the water being squished between their toes from 45 minutes of pure saturation. Talk about dedication? I knew they have what it takes, last week they both began to realize that themselves. This picture is right after our “Rain Run”….look how SOAKED we are!

I explained to them that at the beginning that there will be some bumps and bruises that we face along the way. I addressed it on day one and they acknowledged it. Into week two Michelle’s calf muscles have been extremely sore and Brandi has been faced with a nagging knee injury. An injury may slow down the pace they can move their body, but will certainly not slow down the mindset of these two. I just tell them to “Keep Moving” and keep moving they do. Both knew that things were going to be difficult as they are challenging their body to do something it has never done before, but just how difficult it would be to overcome an injury is a question still in their minds.

Being a professional athlete I know the difference between being hurt and being injured. This week will be a test on the girls. This is one of many unprecedented challenges that they will face throughout this journey. Being overweight and pushing yourself outside of your comfort zone is a challenging enough. Doing it with only one good leg will be a challenge that will solidify the rest of their transformation.

We have a weight in at the end of this week and I am VERY excited to see how much weight both Michelle and Brandi have lost. I know that both ladies are changing and I hear them being complemented every single day from their support system at boot camp and at home. I cannot tell you how proud I am of these two for doing what they are doing. Standing in the pouring rain, staring down the impossible and saying “bring it on”! Stay tuned for a weigh in announcement at the end of the week!

1. Create 15-30 minute at home workouts

The best part is I have already made you a bunch of these! Just use what I have already done for you and it makes life even easier!

2. Do 25-50 push ups every night before bed

This literally may take you 2 or 3 minutes but doing it consistently will tone those arms up in no time.

3. Schedule your workouts on the calendar

Plan ahead and tell yourself on Sunday night what days you can fit workouts in and how long each one will be. Write them on the calendar and stick to it!

4. Use an Online Program

Find an online program that is effective! You  can use MamaBurst Online Burst Training for $1 for your first month which is my online program specifically designed for moms!

5. Plank-a-Day

Restore those abs with the most effective core exercise and all you need it yourself! Do one plank every single day. Your plank should always be AT LEAST a second longer than the day before! This takes only a few minutes!

6. Pack Your Lunch

When you are making the kids lunch, make yours too! Just don’t go putting Go-Gurts and Pop-Tarts in it.

7. Find Text Support

Set up accountability through text message. You do not have to physically be together to hold each other accountable!

8. Go to a Gym with Childcare

There are plenty of places that will watch your kids while you workout! Burn Bootcamp has a 9:30 am class with childcare!

9. Train with Weights

If you can spend 30 minutes jogging on the treadmill or doing circuit training with weight. Pick weight training! If you go through the exercises at the pace you are supposed to your cardio will take care of itself without spending extra time running!

10. Find motivation internally

What drives you? Place a picture of it in the dashboard of your car so you can be reminded every time you get in!

11. Play sports with your kids

Go out in the back yard and have a “semi-serious” soccer game with your kids! Make is fun but also move around and get sweaty!

12. Sleep Sleep Sleep

Try as BEST as you can to get some sleep at night! Six to eight hours per night is key…I know most of us stay up playing on our iPads anyways so put that thing down and shut your eyes!

13. Seek out guidance

A lot of times you may not know how to work out properly. Find someone who does and pick their brain because you do not want to waste your time as a busy mom. Talk to a personal trainer and tell him/her “I want to maximize my time spent in the gym.”

14. Invest in your health

If you have a monetary obligation every month to your fitness you are FAR more likely to succeed! We would love to have you do a 14 day free test drive at Burn Boot Camp and show you how we do it!

15. LOVE YOURSELF

You are the best mom in the world to the most wonderful children, don’t forget that! Be the person you want them to be and love every minute of the one life you have!

16. Do not eat your children’s food

The cereal box has a Cartoon Tiger on it for a reason. Some things just are not for us and with good reason! Keep your hands out of the cookie jar!

17. Stroller Rolling

Strap your kids in the stroller and roll that bad boy! Jogging with your children is not only fun for them because they get to “go fast” but it is a great workout for you! Pop wheelies with them and watch how often they want to go!

18. Tell your friends your plans

When you tell people what you are going to do then you set yourself up for positive results. As humans we naturally do not want to let people down.

19. Say no to lunch at work

Half the obesity problem lies with social eating. Tell your co-workers you are making an effort to get healthy and they will respect that even if they poke fun. Eventually they will follow your lead.

20. Family game of “tag”

Go outside and chase them around! Kids love nothing more than to play “tag” with their mom and dad. A 15 minute game of tag can burn some serious calories and it keep your whole family moving.

21. Drink Water in the AM

The first thing you do before you even open your eyes in the morning is stand in front of the fridge and get at least 24 ounces of water down. This will help tremendously boost your fat burning potential.

22. Supplement with Whole Food Vitamins

98% of us, moms or not, do not get all the vitamins and minerals we need from food. Seek out a clean source for a multivitamin. Shaklee Vitalizer is the best product on the market today.

23. Jump Rope

If you cannot seem to find anything to do, there is no help around, and you are ready to get a great workout but do not know what to do.  Jump rope as fast as you can for 20 minutes! You will probably be pretty awful your first couple times, but that’s okay! Practice makes perfect and it is a great way to burn body fat in a short amount of time!

24. Set goals for yourself

Whether you want to lose weight, tone up, or both be sure to set realistic goals that you know you can achieve. Consistency and dedication are the two key elements to health and fitness and setting proper goals will help attract both things into your life.

25. BE POSITIVE

You CAN do it and it WILL happen! Take it day by day and meal by meal. If you happen to mess up, OH WELL! Shake it off and get back at it the next meal or next day! You do not have to wait until Monday to start again! GO GET WHAT YOU DESERVE!!

Share this with anyone you might think it will benefit! Spread the love of health to all those you know will appreciate it!