Water is required in almost every one of the different processes in the body. The human brain is 95% water, your lungs are 90% water, your blood is 83% water, your muscles are 76% water and your bones are 22% water—and we are 100% sure that staying hydrated is essential for optimal health. If fact, that may even be an understatement. Yet, Americans are chronically dehydrated. It is reported that nearly 75% of U.S. adults are dehydrated on a daily basis. It is no wonder that when we fail to prioritize drinking enough water, we also struggle to reach our health and fitness goals.

If you’ve ever had a health problem, you’ve probably been asked if you’re drinking enough water. Well, the same goes for weight loss. Not seeing the scale budge? Ask yourself if you’re drinking enough water.

When we’re on a health and fitness journey, we tend to focus on eating clean and working out—so much so that we often overlook water consumption. However, water plays such a huge role in weight loss that it could be the one thing holding you back from reaching your goals. Even if we are consistent with hitting the gym and dedicated to eating healthy, we still may not see the results we want to see if we are not consuming enough water. So, for the 75% of us who fall under the chronically dehydrated group, and for those of you out there who are working to lose weight, it’s time to better understand what role water plays in weight loss and some simple ways you can stay properly hydrated every day.

Reduced Appetite

Water helps us reduce our appetite in a few different ways. Your body struggles to differentiate your feelings of hunger and thirst, which means that sometimes when you feel hungry, it could be a sign that you are dehydrated. Have you ever felt hungry, eaten something that usually fills you up and still felt hungry afterward? It’s most likely because your body didn’t need food, it needed water. Thirst disguised as hunger is common for a lot of people who are dehydrated. The problem is, when we confuse the two, often we reach for a snack instead of a glass of water, leading us to consume more calories than necessary. While calories in versus calories out isn’t everything when it comes to weight gain and weight loss, and it certainly isn’t the only way to lose weight, it still plays a role. If we are constantly eating a surplus of calories and our goal is to achieve a healthier BMI, we most likely won’t see the results we are looking for.

Solution: The next time you finish a full, balanced meal and still feel hungry, try drinking a glass of water and wait 20 to 30 minutes before you eat more food. That’s about how long it will take for your body to process the water and for you to know if you are hungry for more food or not.

Bonus: When your stomach feels like it is full, it will send signals to your brain to stop eating. Water takes up space in the stomach, resulting in feelings of fullness, signaling to the brain that it is no longer hungry, therefore reducing hunger.

Fat Burn

Water is necessary to burn fat. It is required in the process of metabolizing stored fat and carbohydrates. Without water, your body won’t be able to convert excess carbs and fat into usable energy. This process is called lipolysis. Being dehydrated slows down your metabolism because it won’t have the water it needs to process what you are consuming.

Solution: If you want to keep your body in a consistent fat-burning mode, being properly hydrated should be a priority.

Bonus: Staying hydrated encourages you to drink water instead of sugar-filled drinks, so you’ll also be cutting out empty calories.

Energy

Dehydration is one of the main causes of daytime fatigue. When you hit that mid-afternoon slump or you feel like you don’t have the energy to work out, you don’t need to reach for a second coffee or energy drink—you may just need to drink some water! Staying hydrated is going to help keep your energy levels high throughout your entire day, ensuring you have the energy you need to push yourself to work out.

Solution: Put down the energy drink and try sipping on a cup of water. You may find that you don’t even need the extra caffeine anymore.

Bonus: If you do have the energy to work out, staying hydrated will help your muscles recover faster and reduce your feelings of soreness. So, you’ll be ready to go crush another workout sooner than you would if you weren’t properly hydrated.

Need-To-Know Water Facts

Something important to know is that when you feel thirsty, you are already dehydrated. You don’t want to wait to drink water once you feel thirsty. You want to avoid those feelings of thirst. Drink water regularly throughout your day to make sure you prevent dehydration.

Just as important: There is such thing as drinking too much water. In this case, more doesn’t mean better, and it won’t make you healthier, either. When you drink too much water, it can cause your body to expel essential vitamins and minerals you need, throw off your electrolyte levels and dilute your blood.

At Burn Boot Camp, we like to stick to the rule of thumb that you should drink your body weight in ounces of water every day. It may be difficult to suddenly start drinking that much water if you aren’t already regularly drinking enough. In that case, start with drinking half your body weight in ounces and slowly increase that number each week until you reach your water intake goal.

We also realize that drinking plain water isn’t necessarily “fun,” but there are a few ways to make water more exciting.

Tips To Make Water More Exciting:

• Squeeze a lemon into your water.

Bonus: Lemon water is anti-inflammatory, helping to reduce bloating.

• Add a tablespoon of apple cider vinegar with some cinnamon.

Bonus: ACV helps boost digestion.

• Sip on fruit-flavored herbal tea.

Bonus: If you prefer a sweet beverage, you can sweeten any of these with stevia.

• Switch it up with sparkling water, as long as it is free of artificial flavors and chemicals.

Bonus: Clean sparkling water is just as hydrating as regular water.

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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!

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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!)

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Long-time client Chelsea Templin knows what it means to truly stop starting over. Below she shares her journey with weight loss and getting fit.

I used to be the person who thought, “This is who I am, this is my body and there is no changing it, this is just how my body is built.” I told myself I was happy with where I was and who I was, even though I never felt that way deep inside. I was stuck in this place of “This is just my body’s happy place and this is how I’m supposed to look. I’m not meant to be thinner/leaner/healthier”—denying the fact that I was heavier than I had ever been before. But I am no longer that person. I took control of my health and, more importantly, took control of my happiness.

My Wake-Up Call

I fell into the habit of eating out for lunch almost daily, eating out for dinner often and only working out occasionally. And to be honest, my version of working out was just a light walk here and there to stay semi-active. The weight crept up on me slowly, and I didn’t really realize how much weight I had gained until I stepped on the scale to find I weighed 220 pounds—the heaviest I had ever been in my life. What happened? Where did this come from? How did this happen? I sat there wondering, “How do I come back from this?”

After years of accepting my weight gain for just how my body was, I watched someone I knew who was about the same weight as I was go through a lifestyle change. That was my big “aha!” moment that showed me I wasn’t stuck where I was and I could change this!

I woke up one morning in 2014 and finally realized this was not who I am. I wasn’t happy and I didn’t want to lie to myself anymore. I hated getting ready in the morning, spending most of my time pulling my clinging clothes off my body to loosen them just a little bit more. It was time for me to make a change in my life.

The Beginning of My Weight Loss Journey

After my “aha!” moment, I made huge changes to my lifestyle. I signed up for a gym membership and started to be more consistent with my workouts—more than ever before. I began to watch those around me to pick up pointers, lift weights, do cardio and attend workout classes. I focused on switching up my reps, weights and exercise to ensure my body would continue to evolve. I was dedicated to eating as clean as I knew how, which personally I found to be the hardest part when starting my weight loss journey. You think, “All I can eat is chicken, rice and vegetables”—and I’ll be honest with you, that’s exactly what I did at the beginning! The combination of working out consistently and eating nothing but chicken resulted in me losing 30 pounds within just a few months.

Unfortunately, that only lasted until chicken made me sick to my stomach and I couldn’t handle it anymore. I fell down a hole: I saw the inches coming off and told myself, “Girl, you’re doing great! Eat this, eat that, you can have this, you can have that.” I couldn’t do the chicken anymore, and before I knew it, I had put back on all of the weight. I was completely devastated.

I Started Over

I cried a lot after I gained my weight back. I didn’t want to put myself back in my old shoes. I didn’t want to have to start over. What I was doing wrong? What do I eat? How do I eat? It was one of the hardest things I’ve had to overcome.

Did I overcome it fast? Definitely not. For all of 2015, I sat again at my heaviest weight—confused, questioning every day if I’d ever get to where I wanted to be. Finally, in early 2016, I said “enough is enough,” and I put on my big girl pants, wiped away the tears, stopped crying and fighting with myself, and realized nothing was going to change unless I made the changes myself. This time around, I fell in love with working out versus feeling as if working out was a chore. I learned to push myself and do things I loved! I finally found my happy place and I finally stopped starting over!

My Top Tips to Start the First 30 Days of Your Weight Loss and Fitness Journey

1. Just Start

My number one piece of advice to start your first 30 days is to just start! It is as simple as that. Just start somewhere; it doesn’t matter where, just start!

2. Never Give Up on Yourself

Not giving up on myself was one of the best decisions I’ve ever made. My second time around, I learned to be more compassionate with myself, especially in the beginning. I constantly told myself that if it were easy, everyone would be doing it. I needed to be patient, because change doesn’t happen overnight. I would remind myself of what I felt like at my heaviest weight and how I promised myself I would never be there again—I would never give up on myself again, and I suggest you do the same!

3. Count Your Macros

As much as the idea sucks, start counting your macros. This doesn’t need to be a lifelong habit, but a short-term tool. It puts your eating habits into perspective. It shows you how much you are currently eating versus how much you actually should be eating. I suggest doing this for your first 30 days, or until your brain learns and understands what your body really needs and in what amounts. 

4. Be Creative

I started introducing myself to new foods, and I didn’t live off chicken, rice and veggies. I started eating a large variety of foods, like eggs, tofu, sweet potatoes, avocado, bread, chicken, ground turkey, lean beef, cabbage—the list is actually endless for healthy foods. I promise you don’t have to live on chicken and broccoli!

Eating clean does not have to be boring, and you definitely don’t need to force yourself to eat things you don’t like. For example, I don’t like beans, so anytime I make chili, I load it up with veggies instead: corn, zucchini, yellow squash, carrots, celery, even edamame. I tend to keep things simple. I’m not a person to spend a lot of time on cooking. I’ll cut up some lettuce, throw in some extra veggies, some kind of protein and light dressing, and that’s a quick simple meal for me. Just find things you love and throw them together!

5. Find Healthy Alternatives

I learned I didn’t have to cut out the foods I love, but to limit them as well as make healthier alternatives. For example, if you want pizza, make two-ingredient dough—it’s so simple! It’s just Greek yogurt and self-rising flour, that’s it! You want spaghetti? Indulge in a big bowl of spaghetti squash and turkey meatballs. 

6. Meal Prep

One of the biggest things that can help you eat clean is to always be prepared. Spend a day meal prepping, where you plan out everything you’re going to eat for the week, or even just for the day. Going into your day with an established plan of exactly what you are going to eat motivates you to stay healthy the entire day and sets you up for success. 

7. Listen to Your Body

Your body is a tool—listen to it. Observe how it reacts to different foods and cut out those that don’t make you thrive physically, mentally and emotionally. For me personally, once I started listening to my body, I realized my body does not react well to dairy. It sucked at first having to eliminate it from my daily diet, but I soon realized eating it wasn’t worth how it made my body feel.

I’ve also learned how important it is to listen to my body when it’s hungry. I now know that when my body is hungry, it is giving me a sign to fuel it properly. My hunger is not a sign that I need to starve myself and restrict my eating. Listening to my body seriously has been one of the most important tools I have used to change my lifestyle, and I suggest you take advantage of it, too!

8. Don’t Let a Cheat Meal Turn into a Cheat Day

It’s really easy to let a cheat meal turn into a cheat day or even a cheat weekend. It’s fine, we’re all human, we all make mistakes, we all have done this time and time again, I promise. Almost every cheat meal turns into at least a cheat day for me, and sometimes it spills over into the next day. The best thing you can do when this happens? DO NOT BEAT YOURSELF UP ABOUT IT. You can’t change what you’ve already done, so why punish yourself mentally by bringing yourself down about it? That’s silly.

Instead, after you realize you make the mistake, don’t let it happen again an hour or two later. It happened, move on. Just because you messed up once, it doesn’t mean you do not have control over the rest of your day. You can make the rest of your day successful. It’s hard to get in that mindset because sometimes your brain really does want that food, but your body does not want that food, and will not thank you for it. Remind yourself of the difference you feel between when you eat whole clean foods and when you eat greasy, sugary foods. You feel better with the whole clean foods, right? So remind yourself of that and your body will thank you later.

Just remember: You do have control of how you spend the rest of your day. Just because you ate that donut this morning, it doesn’t mean you have to overindulge the rest of the day and start over tomorrow—because you will feel miserable mentally and physically. Take each day at a time and try not to hyper-focus on the overall picture of a week from now or a year from now. Look at it this way instead: “This is what I’m going to do today to create a better me.”

9. Overcome Binge Eating

I used to be a huge binger, and to be honest, I sometimes still can be. I am not nearly as bad as I was in the past, but it is something I am still fighting to overcome.

I’ve found allowing myself to enjoy “bad foods” from time to time helps limit my bingeing. By restricting yourself and saying, “You can’t have this until the weekend,” you are setting yourself up for a binge session when the weekend comes. Why do you have to wait? What is special about the weekend? Why do you think the weekend is a free-for-all? It isn’t special, and it isn’t a free-for-all. Calories still count on the weekend. This is a mindset you have to change.

For example, the other night I wanted ice cream even though it was Tuesday. Instead of thinking about ice cream and fighting my craving all week long, I went and ate ice cream and I moved on with my life. I was able to enjoy a small cup to satisfy my craving instead of letting my craving build and build throughout the week and bingeing on a whole carton over the weekend. Stop starting over and stop thinking you can eat whatever you want on the weekends.

Morgan Kline’s podcast, Coffee & Kettlebells, really put that in perspective for me recently. In the episode called “How to Stay on Track Over the Weekend,” Morgan taught me that the weekend contributes to 42% of my overall week. My mind was blown! If I allowed myself to overindulge my entire weekend, that is equivalent to overindulging for 42% of me week. Do yourself a favor and listen to this inspiring episode to overcome your weekend desires!

10. Focus on Developing Small Healthy Habits

Creating healthy habits for yourself helps lead to greater success for losing weight. Take the stairs; when that becomes easy, skip every other stair. I almost always double my stairs—it’s like walking lunges. Every morning when I wake up, the first thing I do is drink a glass of water. It gets my body ready for the day, replenishes any dehydration that might’ve occurred overnight and adds to my water intake for the day. Also, I make a healthy protein mug cake every night to curb my cravings (find the recipe at the bottom of the post!). Since I’ve begun adding these small habits into my life, the inches just started dropping from my waistline because it helps me not binge anymore.

11. Work on Yourself Mentally

Throughout my whole journey, I had one goal: “I need to weigh 160 pounds and then I’ll be happy.” I did hit that goal and yes, I was happy. Actually, I was ecstatic when I hit it, but I’ll tell you that feeling doesn’t last forever. Eventually I got in a downward spiral where I had worked on myself tremendously physically, but the entire time I did that I didn’t work on myself mentally. Every time I looked in the mirror, I still saw this 220-pound girl. I never saw me, I saw numbers: “I weigh this much. I need to eat this much.” It was a very unhealthy time in my life. I didn’t get obsessive and restrict myself, but I wasn’t truly happy on the inside.

Recently, I’ve learned to let go of that “number goal.” I’ve learned to let go of this unrealistic image I had in my head of what I am supposed to look like and learned to love what I actually look like. And it’s been life-changing, to say the least. I’ve fought a long and hard battle to get to where I am now. It no longer matters what that number on the scale is or how many calories I should be eating. I’ve learned to actually live life, love life, enjoy life and love me. I’ve learned to make healthy eating a habit and not a chore and that I have the privilege to fill my body with the nutrients it needs.

12. Leave Your Comfort Zone and Never Go Back

Push yourself outside the limits you believe yourself to have because the truth is, you have no limits! When you let go of your limiting beliefs, you’ll realize the world is a beautiful place outside of your comfort zone. And once you step outside, never go back and never give up on yourself! You already know what that feels like, so my advice to you is to find out what not giving up feels like.

13. If I Can Do It, You Can Do it!

Since my journey started the second time, I’ve lost 70 pounds. I started at 220 pounds and now sit around 150 to 155 pounds. I’ve successfully kept my weight off and have been maintaining my weight for the last year.

For the first time in years, I am in a place where I love who I have fought so hard to become, and I know you can get there too! I’ve opened up about my weight loss journey in hopes that it empowers at least one person who is currently fighting the same battle. I want you to know that it is possible to become who you dream to be. I challenge you to find out what can happen when you don’t give up on yourself and actually believe in yourself!

I lost weight.

I think. I’m not actually sure, because I haven’t gotten the scale out!

Too much of my time, energy and emotions were being calculated by her 1-inch-by-1-inch screen, and it just had to end! But I’ll admit, I didn’t come to this decision on my own.

I had been in a long season of getting too lax in my food choices, ushered in by my birthday, extended by back-to-back vacations, garnished with the honeymoon phase of starting my first new relationship after my husband’s death (enter pizza and ice cream several times a week!) and topped off by the ending of said new relationship (order up on the pizza and ice cream!). So, to say I needed a mental and physical reset was the understatement of the year.

I had been considering trying Whole30 for months. Over a year, actually, and I had been asked again by a group of my fitness friends to do it together. Because ice cream is my boo, I didn’t really want to commit, but I had the sense to realize I was not going to break out of this junk-food rut without some serious boundaries—and Whole30 definitely offered them. Plus, if I’ve learned anything from Burn, it’s that community coupled with accountability totally equals results. My trainers always recommend macro-balanced meals, and I was pretty sure Whole30 encouraged that as well.

I decided I had to do it.

Then I read the guidelines, and they said you couldn’t weigh yourself for a FULL 30 DAYS. What?! I weighed myself EVERY day. How could I survive? I guess the same way I would survive 30 days without pizza or ice cream. Or coffee creamer. Or donuts.

I would commit to fueling my body with whole foods, and I would let that be my fitspiration. Not the output on the scale.

I’d put my confidence in doing the work, not tracking the results in digits.

I’d trust the process, not pressure myself with numbers.

After just a week, I could see results. I couldn’t quantify them, but all the same, I knew they were there. And I swelled with pride. I was proud of myself for committing to a program and following it not because I could prove it was working (by the figure displayed on a piece of plastic) but instead because I could feel it working.

I was proud of myself for choosing increased nourishment over decreased digits, knowing that how I feel and fuel is way more important than how much I weigh.

I’m almost done with my Whole30 and I’ve been thinking about how I will feel when I am “allowed” to step on the scale again.

Yes, I want to see what the program has done for me physically, but I know what it has done for me mentally and I don’t want to waste it. I want to remember that the scale doesn’t define me, and that will remain true if I put boundaries on the way I use it going forward.

I totally want a new BF, but I’m pretty sure I can stay broken up with that bathroom bestie because she was pretty fickle anyway…and now that I know I can survive without her weighing in on my value, I would be foolish to give her that power again.

So, if you’re ready to take the risk and break up with your scale, let me leave you with these three thoughts:

1. Your weight isn’t what people love about you. In fact, they couldn’t guess it if they tried. And news flash: No one is trying to guess your weight but YOU!

2. If you’re a slave to the scale, you’re ignoring all of the other great things you’ve got going for you in your health and fitness journey. Those non-scale victories are huge for mental breakthroughs, confidence boosts and non-weight-related goal crushing. When you obsess over your weight, you forget to celebrate these über-important milestones.

3. I know you know this one, but it bears repeating: Muscle weighs more than fat! This means that the number on the scale doesn’t determine your level of fitness. Your body should change, and your weight might or might not—so make the choice to focus on strength, stamina and sensible food choices more than the scale!

You’ve totally got this, just tap into your grit and grace and #beboldandjustbeyou!

You can hear more from Julie in her conversation with Morgan Kline on Coffee & Kettlebells Episode 16: How to Overcome Grief, Comparison and Life’s Obstacles with Grit & Grace.

You might also like this related article from The Grit and Grace Project: Forget About the Scale and Be Happy!

You can see more from Julie on Facebook, Instagram and her podcast!

You’re working out regularly, eating healthy and still not seeing results or losing weight. Or maybe you were seeing amazing results and now you seem to be stuck at a standstill. Either way, you’re frustrated because you are putting in so much effort and can’t figure out why you aren’t getting where you want to be. Check out these 11 reasons you might not be seeing results or losing weight.

1. Do you overeat healthy foods?

We know how delicious almond butter is, and yes, it is healthy for you—but spoonful after spoonful is not! Regardless of the quality of the foods you are eating, portion size remains essential. One serving size of almond butter is two tablespoons, not two heaping scoops. This easily doubles or even triples your fat and calorie intake, and when that’s done with each food at every meal, you’ll end up overeating! Just because a food is considered healthy, it does not give you an excuse to eat too much of it. At the end of the day, a calorie is a calorie and consuming more calories than you expend could be the reason you are not seeing results and losing weight.

2. Do you overeat “healthy” processed foods?

Beware of packaged foods with labels that say vegan, gluten-free, low-carb, low-calorie, low-fat, high-fiber, high-protein, keto-friendly, paleo-friendly, whole-grain, organic or natural. This does not automatically mean these foods are healthy. Many of these products are filled with processed ingredients and could be a reason you aren’t seeing results and losing weight. In most cases, protein pancakes, keto donuts, gluten-free pizza and vegan ice cream are not any healthier than the real deal. Always read the list of ingredients to determine whether the product is actually healthy before falling for its nutritional claims.

3. Are you too unrestricted on the weekends?

You work out hard and eat healthy during the week and deserve to treat yourself, right? So you allow yourself to loosen up on the weekends, unrestrict yourself and indulge in your favorite foods and drinks. Let’s say you start enjoying yourself Friday after work and indulge throughout the entire weekend—that ends up being roughly 35% of your diet. No matter how much you work out or how active you are during the week, for most of us, it’s extremely difficult to outtrain a bad diet. Don’t allow your weekends to be the reason why you are not seeing results and losing weight! Pick one day or a couple meals a week—not the entire weekend—to eat whatever you want in moderation.

4. Do you not eat enough carbs?

Did you know for every one gram of carbohydrates you eat, your body retains three grams of water? So when you drop your carbohydrate intake, the weight loss you experience is primarily from losing water weight. Cutting carbs temporarily may be beneficial for weight loss, but long term it can cause serious problems, especially if you work out regularly.

Many women are sensitive to carbohydrate restriction, causing hormone imbalances that ultimately lead to weight gain. Long-term low-carb diets can decrease thyroid function. As proper thyroid function is directly related to a healthy metabolism, when your thyroid function goes down, your metabolism follows. A low-carb diet also increases stress hormone levels, which can lead to a slower metabolism and increase your appetite and food cravings. It also causes a drop in your muscle-building hormone levels, placing your body in a catabolic state, breaking down muscle rather than building it.

5. Do you over-exercise and not take time to recover?

You may believe that during your workouts you are building muscle and losing excess body fat. What you are actually doing is tearing your muscle fibers and breaking them down. Muscle growth occurs when your body is at rest. Training every single day or hitting the gym twice a day causes you to be in a perpetual state of muscle breakdown, meaning you are continuously losing muscle and never building it.

Overtraining also leaves your body in a chronic state of stress, which negatively affects your hormone levels. These hormone imbalances can elevate your blood sugar, increase your food cravings, heighten your appetite, alter your digestion and slow your metabolism. If you are not seeing results and losing weight, try giving your muscles time to rest, recover and rebuild between workout sessions.

6. Are you not working out hard enough?

Working out every day is amazing for your health, but picking up the same set of dumbells week in and week out or simply going through the motions of each exercise may be the reason you are not seeing results and losing weight. Your body is smart and learns to adapt to the stress it is regularly put under. This is referred to as the SAID principle (Specific Adaptation to Imposed Demands).

Let’s say you did lunges holding 15-pound dumbbells for the first time. Doing so shocked your body and forced it to figure out how to adapt to this new stress by recruiting more muscle fibers and building more muscle. As you continue to use 15-pound dumbbells, your body no longer becomes shocked and doesn’t need to adapt.

If you want your body to change, you have to encourage it by picking up the 20-pound dumbbells. Ensure you are pushing yourself hard enough in your workouts by recording the weight you used, the number of breaks you took and the amount of reps and sets you performed. Work toward beating those numbers to see results and lose weight.

7. Do you track calories burned?

Do you use a fitness tracker to count the number of calories you burn in your workouts? It is a fun stat to follow, but it might not be accurate. Studies have shown that fitness trackers have a large margin of error when it comes to estimating calories burned, somewhere between 20% and 93%! Use these devices to keep you motivated and to gain a general idea of how many calories you burn, but do not rely on them completely. Especially do not add the given total calories burned to your daily caloric intake. With such a potentially large margin of error, doing so can lead to consuming way more calories than you actually burn and may be the reason you are not seeing results and losing weight.

8. Do you use too many condiments?

In many cases, when people add more vegetables, complex carbohydrates and clean sources of protein to their diet, they smother them with condiments to add taste. Most dressings and sauces are packed with processed sugars and oils. Processed sugar spikes your blood sugar, triggering your fat-storing hormone, leading to excess fat storage.

Processed oils are unrecognizable in your body and unable to be broken down into a usable form of energy, also leading them to be stored as body fat. These effects greatly outweigh the benefits of eating more whole foods and may be the reason why you are not seeing results and losing weight. You’re better off making your own condiments from organic, high-quality olive oil, coconut oil, nuts and seeds, tahini, avocados, hummus or tofu to ensure you are fueling weight loss, not weight gain.

9. Do you eat too few calories?

In order to lose weight, you need to create a calorie deficit. But if you cut your calories too low, you will experience the reverse effect. When you eat fewer calories, your body catches on and begins burning fewer calories as well. Your body is unsure as to when it will get more food, so it slows down the metabolism to store body fat rather than burn it. This can cause long-term damage to your metabolism and should be avoided. Signs you are not consuming enough food include lack of energy, hair loss, constant hunger, loss of menstrual cycle, feeling cold, irritability, constipation and anxiety. The average adult woman requires approximately 1,400 calories a day to fuel basic bodily functions, which means you should consume roughly 1,400 calories a day if you are not engaging in any physical activity. The more intense your workouts, the more calories your body will begin to require.

10. Do you not sleep enough?

Depriving yourself of sleep may be the reason you are not seeing results and losing weight. When you’re sleeping, your body releases growth hormones that boost muscle recovery and muscle growth. When you deprive yourself of sleep, you slow down your recovery process, leading you to see results more slowly.

Lack of sleep also plays a huge role in altering your hormones levels. It causes a greater release of your hunger hormone, leptin, and less of your fullness hormone, ghrelin. This causes you to experience persistent hunger throughout your entire day and also heightens your food cravings, especially for processed, starchy, fatty foods. People who are sleep-deprived have been shown to eat 300 more calories than those who get enough sleep. Lack of sleep also spikes your insulin levels, your fat-storing hormone, stopping you from burning fat as fuel.

11. Are you retaining water?

Water retention can be caused from a multitude of things and may be the reason you are not seeing results and losing weight. The most well-known cause is consuming too much salt. ou may also be retaining water from not drinking enough water, eating too many carbohydrates, exercising too much, not sleeping enough, high levels of stress or too low of a calorie deficit. Due to water retention, the scale may not be showing you lost weight, but you might still be losing fat. Try staying hydrated, reducing your sodium intake, getting enough sleep and monitoring your carbohydrate intake to help you stop retaining water. Giving your body more electrolytes has also shown to be beneficial.

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.

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?

Health Benefits of Apple Cider Vinegar

Open up your pantry and grab this little gem and prepare to use it for more than just salad dressing.  Apple cider vinegar (ACV) has been used for centuries for a plethora of uses and is often touted as a natural remedy for many ailments.  In fact, the usage of ACV can be dated back to 400 BC when Hippocrates, the father of modern medicine, used it to treat a variety of illnesses.  Most notably, ACV is used to:  aide in heartburn relief, lower cholesterol, promote proper digestion, and to fight sinus infections and sore throats.

While I encourage you to run to your local health supermarket and purchase this magical elixir, don’t just grab any bottle off the shelf.  What is important to note is that not all vinegars are created equal.  When selecting which apple cider vinegar to purchase, make sure it is raw and organic and contains the “mother”- a web-like substance that contains strands of enzymes and proteins.  Clear vinegars are of often processed and therefore devoid of health benefits.  My preferred brand of ACV is Bragg. 

Beauty Benefits of Apple Cider Vinegar

Longing for gleaming, silky smooth hair?  Look no further than ACV. I use it twice a month to clarify my hair for mega shine and softness. Acetic acid, the main ingredient in ACV, removes buildup from styling products and works to both condition and strengthen the hair. Bonus- ACV also helps to balance hair’s ph level, promote hair growth, and improve the condition of dandruff.

Here’s my formulation for shiny locks: 

Shampoo hair. Rinse, and massage 2 tablespoons ACV mixed with 1 cup of water into your strands and let soak for several minutes. Rinse again. Voila!  Splendiferous strands that demand attention.

While I regularly tout exercise and organic, whole foods nutrition as the foundation for flawless skin, adding an ACV Toner to your skincare routine can certainly add to a brighter, clearer complexion.  Notably, an ACV toner works to regulate the ph balance levels in the skin, sans harsh and toxic chemicals, leaving your skin glowing and clear.

All skin types can benefit from adding this step.  For oily or acne-prone skin, an ACV toner has anti-bacterial and anti-inflammatory properties, which can help to clear blemishes and reduce redness.  For normal to dry skin, ACV works to exfoliate; a key element to glowing, healthy, look-at-me skin.

Here’s my formulation for an ACV toner insta-glow: 

Saturate a cotton pad with a mixture of 2 Tbs of ACV to 4 Tbs. of purified water.  (feel free to adjust as necessary- I keep my potion in a glass jar by my sink.) Want to get fancy with it?  Add in some lavender oil for a more spa–like facial experience.

Mega beauty bonus- thoroughly and efficiently clean your makeup brushes with ACV too.  The anti-bacterial properties can remove the buildup on your brushes that often lead to breakouts.  Mix 1 teaspoon ACV to 1 cup water and add in some lemon slices for an all-natural cleaning solution.

Weight Loss Benefits of Apple Cider Vinegar

Glossy hair and vibrant, clear skin are only part of this ultimate beauty elixir’s prowess.  ACV is often lauded for its impact on weight loss too.

Consumption of ACV controls blood sugar and insulin levels.  Furthermore, ACV increases feelings of satiety; in other words, helping control your appetite.  Since it’s brimming with organic acids and enzymes, ACV speeds up your metabolism and helps you burn fat faster.  Bottom line, ingesting ACV daily can aide in accelerating your weight loss results.

Here’s my formula for my daily dose of ACV: 

1 to 2 tablespoons of ACV to one cup of water, once a day.  Feel free to adjust accordingly (some people add more or less vinegar and/or drink it more often than once per day).  If you find the taste a bit hard to swallow at first, add some raw honey to sweeten the potion to make it more palatable.  It’s important to note to always dilute the ACV due to its acidity, as it can be hard on the enamel of your teeth otherwise.

Simply stated, ACV is often touted as a transformative cure all.  I say, Bravo to that!  The copious health and beauty benefits of Apple Cider Vinegar have certainly captivated me.  This all-natural, affordable, and versatile elixir should be a must-have in everyone’s beauty arsenal. If you’re interested in learning more health tips and tricks, sign up below!

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Think Smart

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

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

What Not to Eat

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

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

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

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

What to Eat

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

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

Prepare For The Holidays

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

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

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

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

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

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

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