Yes, we mean “that word,” as in conditioning. If that word felt like a jump scare, you’re in the right place. People tend to either love or hate conditioning – and that’s okay. We want to help you understand the benefits of cardio and why it’s an important part of Protocol.

Throughout June, we’re taking a brief break from progressive overload with strength movements and instead focusing on a three-exercise conditioning challenge. Over the next four weeks, our goal is to enhance our cardiovascular systems by increasing completed rounds and reps of three different exercises. Conditioning offers numerous benefits, including strengthening our most vital muscle: our heart. It improves circulation and lowers blood pressure and cholesterol levels.

THE BENEFITS OF CONDITIONING

In addition to its physical benefits, perhaps the most crucial aspect of increasing conditioning and cardiovascular capacity is its significant contribution to improving quality of life. Enhanced endurance and stamina resulting from regular conditioning exercises enable us to perform daily activities more effectively. This means tasks like picking up our kids, tidying up toys, and even walking up stairs no longer seem as daunting. Improved cardiovascular health leads to increased energy levels and reduced fatigue, aiding in our recovery and helping us achieve our Camp goals more efficiently. Moreover, heightened cardiovascular capacity promotes better stress management and mental well-being, as exercise triggers the release of endorphins, the body’s natural mood lifters.

TIPS TO IMPROVE & LOVE CONDITIONING

Stay Consistent: Make conditioning a regular part of your workout routine. It may be tempting to skip the conditioning days when you see them on the Protocol, but continuing to show up for Burst, Bodyweight Conditioning, and Speed and Agility will help you improve these high-intensity movements. As you continue to show up for conditioning, you’ll likely find yourself enjoying the workouts more and more. You’ll develop a sense of accomplishment and satisfaction that fuels your motivation to keep going. Eventually, what once felt like a chore will transform into a enjoyable part of your fitness routine. Plus – there’s really nothing better than that rewarding, sweaty post-Camp feeling where you feel proud of yourself for pushing your limits and expectations.

Challenge Yourself: As you continue to incorporate conditioning, your body adapts and becomes more efficient at performing these exercises. You’ll be able to gradually increase the intensity and duration of your conditioning workouts over time. This progressive approach challenges your body to adapt and grow stronger. We love to mix in AMRAP workouts, otherwise known as “as many reps as possible.” They challenge both aerobic and anaerobic energy systems, enhancing cardiovascular fitness while promoting muscular endurance and strength. As you push your limits and work at your maximum capacity during AMRAP, you’ll build mental toughness and resilience.

Mix Up the Workouts: Incorporate a variety of conditioning exercises to target different muscle groups and energy systems. At Burn Boot Camp, we integrate a variety of conditioning workouts, such as metabolic conditioning workouts, cardiovascular exercises, high-intensity interval training, plyometrics, and functional movements. This mix prevents you from getting bored by keeping workouts new and exciting and ensures that you’re able to target different muscle groups and energy systems. This approach promotes balanced development and reduces the risk of overuse injuries.

Get Proper Nutrition and Hydration: Fuel your body with nutrient-rich foods and make sure to stay hydrated before, during, and after conditioning workouts. Proper nutrition and hydration are essential for your performance and post-Camp recovery. Our wide range of nutrition products will help you on every step of your fitness routine. Energize before Camp with Ignite, Burn Boot Camp’s pre-workout mix that contains 40 milligrams of caffeine in every scoop. Stay hydrated during your workout with our electrolyte mix, Replenish. Build muscle and recover from Camp with our protein products, like our Afterburn Protein powder, available in both whey and plant, and our delicious Afterburn Bars.

Listen to Your Body: Pay attention to how your body responds to conditioning workouts. Rest when needed, and don’t push through pain or fatigue that could lead to injury. Your body communicates its limits and signals fatigue through pain, discomfort, and exhaustion. Adjust your intensity, volume, or technique to avoid pushing beyond your physical capabilities. This mindful approach allows for safer and more sustainable progress in your conditioning journey.

Set Realistic Goals: Establish achievable short-term and long-term goals for your conditioning regimen. Having specific targets will help keep you motivated and focused on your progress. Now is the perfect time to set goals as we go through a three-exercise conditioning challenge throughout June. Whether you want to mod-up to a plyo surrender squat, master the jump rope doubles, or simply get through a round of burpees, setting realistic goals will help you measure your progress and see what your body is truly capable of.

Don’t Forget to Recover: Allow your body sufficient time to rest and recover between conditioning sessions. Adequate sleep, foam rolling, stretching, and other recovery techniques are essential for muscle repair and growth. Start your free 7-day trial or sign up for Burn On Demand for some post-Camp recovery and stretching. Join us on our series Recovery: Foam Rolling and Recovery: Stretching, or enjoy a yoga workout on our series, Motion.

NOW LET’S GET MOVING

Conditioning offers a myriad of benefits that contribute to overall health and fitness, and we recognize its importance by incorporating it into Protocol. By engaging in regular conditioning workouts, you can improve your cardiovascular health, muscular strength, and endurance. Conditioning can also boost metabolism and increases energy levels. It’s not just about physical transformation, it’s about discovering what you’re capable of and your personal growth. As you embrace the challenges, you’ll uncover strengths you never knew you had. What may have seemed daunting will evolve into a source of empowerment. Through consistency and dedication, you’ll not only achieve your fitness goals but also cultivate a love and appreciation for the journey itself, unlocking your full potential and embracing a healthier, happier way of life.

Enhanced Skin Health:  

Collagen is a crucial protein that plays a fundamental role in enhancing skin health, and it’s the primary structural component of the skin. As we age, our bodies naturally produce less collagen, leading to the development of common signs of aging, such as wrinkles, fine lines, and sagging skin. The good news is that incorporating collagen into your skincare routine or diet may profoundly impact skin health!  

Collagen helps maintain the skin’s elasticity and firmness. It forms a network of fibers that provides structural support to the skin’s outer layer, known as the dermis. When collagen levels decline, the skin loses its ability to bounce back, resulting in wrinkles and sagging. You can replenish your skin’s collagen levels through collagen supplementation or using collagen-infused skincare products, leading to a smoother and more youthful complexion. Because who doesn’t want to look 24 again? 

Collagen also aids in promoting skin hydration and moisture retention. It can bind with water molecules, helping keep the skin hydrated. Well-hydrated skin appears plumper, healthier, and more radiant. Collagen supplements can also stimulate the body’s natural collagen production, benefiting the skin and promoting overall skin health. 

Collagen has also been shown to reduce the appearance of scars and promote wound healing. It can help remodel and repair damaged skin tissues, improving skin texture and a more even complexion. Collagen’s multifaceted benefits extend beyond aesthetics, as it also supports the skin’s defense against environmental factors like UV radiation and pollution.  

While collagen plays a crucial role in skin health for both men and women, there are differences in the rate of collagen decline and the impact of hormones, oil production, and skincare habits. Regardless of gender, maintaining a healthy lifestyle, protecting the skin from UV damage, and considering collagen supplements or skin care products can help men and women preserve and enhance their skin health as they age. 

Stronger Hair and Nails:  

Collagen offers several benefits for nails and hair in both men and women. Incorporating collagen supplements into your daily routine, along with maintaining a balanced diet and proper hair and nail care, can help men and women achieve healthier, stronger, and more attractive nails and hair. It’s important to note that individual results may vary, and it may take several weeks or months of consistent use to see the full benefits of collagen on nails and hair. Some of the specific benefits include: 

Stronger Nails:

Women often experience issues like brittle nails due to hormonal changes and beauty routines like frequent nail polish use and removal. Collagen supplements can help improve nail strength and reduce breakage, leading to healthier, more resilient nails.

Men can also benefit from stronger nails, especially if they engage in activities that can be tough on their hands. Collagen can help prevent nails from becoming brittle or developing splits.  

Hair Health:

For women, hormonal fluctuations, stress, and various hair treatments (like coloring and heat styling) can lead to hair damage, thinning, or even hair loss. Collagen supports hair follicle health and can contribute to stronger, shinier hair with improved volume and texture.

Men may experience hair loss as they age, a condition known as male pattern baldness. While collagen won’t reverse genetic hair loss, it can help strengthen the remaining hair and potentially improve its appearance. Collagen supplements can also support overall hair and scalp health. 

Faster Growth:

Collagen is rich in amino acids like proline and glycine, essential for hair and nail growth. Consuming collagen can accelerate the rate at which hair and nails grow, helping women achieve longer and healthier hair and nails.

Men who want to grow out their hair or facial hair may find that collagen supplementation aids in achieving their desired length more quickly. 

Reduced Hair Breakage:

Collagen helps enhance the hair’s overall strength, reducing the likelihood of breakage and split ends. This new strength is particularly advantageous for women who frequently style their hair with heat or chemical treatments.

Men with longer hair or beards can benefit from reduced hair breakage, which can help them maintain a neater appearance. 

Improved Scalp Health:

Collagen supports a healthy scalp by promoting blood circulation and reducing inflammation. This can be especially beneficial for women dealing with dandruff or scalp irritation.

Men with dry or itchy scalps or those who tend to develop dandruff can experience relief from these issues with the help of collagen. 

Joint Support:  

Collagen plays a crucial role in supporting joint health in both men and women. Joints are the connections between bones, and they rely on cartilage, a firm but flexible connective tissue, to cushion and protect them. Collagen is a major component of cartilage, making it essential for joint function and maintenance. Here’s how collagen helps support joint health: 

Cartilage Structure:

Collagen helps maintain the synovial fluid within joints, which acts as a lubricant. This fluid reduces friction between the joint surfaces, allowing for smooth and pain-free movement. Collagen helps preserve joint flexibility and ease of motion. 

Flexibility:

Collagen helps maintain the synovial fluid within joints, which acts as a lubricant. This fluid reduces friction between the joint surfaces, allowing for smooth and pain-free movement. Collagen helps preserve joint flexibility and ease of motion. 

Joint Pain:

Collagen supplements may help reduce joint pain and stiffness by supporting the regeneration and repair of damaged cartilage. 

Tendon and Ligament Health:

Collagen is found in cartilage and tendons and ligaments that connect muscles to bones and stabilize joints. Adequate collagen levels are essential for maintaining the strength and resilience of these connective tissues, reducing the risk of injuries. 

Injury Recovery:

For people recovering from joint injuries, collagen can aid in the healing process. Collagen supplements may help speed up recovery by supporting the repair of damaged joint structures. 

Exercise and Active Lifestyles:

Active individuals (we’re looking at you, Burn Boot Camp Members) may benefit from collagen supplementation to support joint health. The wear and tear on joints from frequent physical activity can be lessened by maintaining optimal collagen levels. Our signature Floating Floor helps protect your joints, but Collagen provides extra protection!  

Aging and Collagen Depletion:

As both men and women age, their bodies naturally produce less collagen. This decrease in collagen production can lead to joint issues and increased susceptibility to joint-related conditions. Collagen supplementation can help counteract this age-related collagen decline. 

A balanced diet that includes collagen-rich foods like bone broth, fish, and lean meats can also help support joint health naturally.

Muscle Mass and Recovery:  

Collagen can play a role in supporting muscle mass and recovery in both men and women. However it’s important to note that collagen is not a complete protein source for building and repairing muscles like traditional protein sources (e.g., meat, dairy, eggs). Instead, collagen provides specific benefits that complement a well-rounded diet and exercise routine. Here’s how collagen can help with muscle mass and recovery: 

Amino Acid Composition:

Collagen contains several amino acids, including glycine, proline, and arginine, which are important for muscle health and recovery. Glycine is essential to produce creatine, a compound that provides energy for short bursts of intense exercise like weightlifting. 

Tissue Repair:

Collagen is a key component of connective tissues, including tendons and ligaments, essential for stabilizing muscles and facilitating movement. Collagen supplementation can support the repair and maintenance of these tissues, reducing the risk of strains and injuries during exercise. 

Reducing Muscle Soreness:

Collagen’s amino acid profile can aid in reducing muscle soreness and inflammation post-exercise. This can help active individuals recover more quickly and get back to their workouts with less discomfort. 

Complementing Protein Intake:

While collagen is not a complete protein source on its own, it can complement a diet rich in traditional protein sources. Including collagen in your diet can give your body a broader spectrum of amino acids, potentially enhancing muscle recovery and growth. Burn Boot Camp Members should make sure they’re getting around 100 grams of protein every day. Our Afterburn protein powder and bars make a great solution for getting those critical grams in. 

Hydration and Skin Elasticity:

Proper hydration is essential for muscle function. Collagen helps maintain skin hydration and elasticity, indirectly contributing to overall hydration and muscle performance. Dehydrated muscles are more prone to injury and cramping. If you need help hydrating, try Replenish– our electrolyte drink mix. 

Aging and Muscle Maintenance:

As we age, muscle mass naturally decreases. Collagen supplementation may help preserve muscle mass by supporting muscle recovery and repair processes, particularly when combined with regular strength training like Burn’s killer leg days.  

Active men and women looking to enhance muscle mass and recovery should consider incorporating collagen supplements into their regimen while maintaining a well-rounded diet, staying properly hydrated, and engaging in regular exercise, including both strength training and cardiovascular workouts.  

Gut Health: 

Collagen can also have a positive impact on gut health for both men and women. Here’s how collagen can benefit the digestive system: 

Gut Lining Support:

Collagen contains the amino acid glutamine, which is known for its role in supporting the health and integrity of the gut lining. A healthy gut lining is crucial for preventing leaky gut syndrome. In this condition, the intestinal barrier becomes compromised, allowing harmful substances to enter the bloodstream. Collagen can help strengthen and repair the gut lining, reducing the risk of leaky gut and associated health issues. 

Promoting Healthy Digestion:

Collagen can support healthy digestion by promoting the production of stomach acid, which is necessary for breaking down food and absorbing nutrients. Adequate stomach acid levels are crucial for proper digestion and the prevention of digestive discomfort.

Gut Microbiome Balance:

Collagen may support a healthy balance of gut microbiota. The gut microbiome plays a significant role in overall digestive health. It can influence various aspects of well-being, including the immune system, metabolism, and even mood. Collagen’s gut-supporting properties can contribute to a more balanced and diverse microbiome. 

Reduced Inflammation:

Chronic inflammation in the gut can lead to digestive disorders and discomfort. Collagen’s anti-inflammatory properties can help reduce inflammation in the digestive tract, potentially alleviating symptoms of conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). 

Aiding in Healing Leaky Gut:

For individuals already experiencing leaky gut or other gut-related issues, collagen may play a role in healing and recovery. It can help repair damaged gut lining and promote the closure of gaps in the intestinal barrier. 

Easier Nutrient Absorption:

A healthy gut lining is essential for optimal nutrient absorption. Collagen can contribute to better nutrient absorption by maintaining the health of the gut mucosa, allowing the body to effectively absorb vitamins, minerals, and other essential nutrients from food. 

To incorporate collagen into your diet for gut health, you can consider collagen supplements, collagen-rich foods like bone broth, or collagen peptides that are easily mixable into beverages and recipes. Maintaining a balanced diet that includes a variety of fiber-rich foods, prebiotics, and probiotics is essential to promote a diverse and healthy gut microbiome.   

Collagen is a versatile and beneficial supplement for both men and women. Whether you’re interested in enhancing your skin’s radiance, strengthening your hair and nails, supporting your joints, aiding in muscle recovery, or improving your gut health, collagen can play a vital role in your overall well-being. As with any supplement, it’s essential to consult with a healthcare professional before adding collagen to your routine, especially if you have specific health concerns or conditions. With the right approach, collagen can help both men and women look and feel their best as they age.  

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

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

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

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

Listen to your Body

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

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

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

Warning signs to watch for*:

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

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

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

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

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

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

What Are Amino Acids?

Let’s start by discussing what amino acids actually are, because to be completely honest with you, as much as I had talked about them, I didn’t exactly understand what they were. Amino acids are the building blocks of protein.

Your body breaks protein down into amino acids and then uses them for different processes and functions. There are 20 different amino acids, and they are divided into two main types: essential and non-essential. Nine of the 20 are classified as essential, as your body cannot produce them on its own, making it “essential” for you to consume them through your diet. The remaining 11 are non-essential, as your body is able to produce these amino acids on its own.

There is one more type of classification of amino acids, called conditionally essential amino acids. These amino acids are essential under certain conditions and in times when you’re unable to produce as many as your body requires.

Foods that contain all nine essential amino acids are considered complete proteins and are best for building muscle and seeing results from your workouts. Foods like meat, eggs and dairy products are all complete proteins. While plant-based foods contain amino acids, only a handful are considered to be complete proteins. You can check out this post for a few of my favorite plant-based foods that are complete proteins.

Nuts, seeds, beans and grains are considered incomplete proteins, but when you include a wide variety into your diet, they will combine together to form complementary proteins, which provide the same benefits of complete proteins. These incomplete proteins do not need to be eaten together at the same meal to form a complete protein.

What About Branch Chain Amino Acids?

The avid amino acid drinkers at the gym are not just supplementing with amino acids, but branch chain amino acids specifically, most commonly known as BCAAs. Out of the nine essential amino acids, three are classified as BCAAs: valine, leucine and isoleucine. They are called branch chain amino acids due to their structure, but what makes them so special is that they get broken down differently than the other amino acids. BCAAs go directly to your muscles to be broken down, rather than first being sent to your liver and then to your muscles. When being broken down directly in your muscles, BCAAs hold many amazing benefits!

Why I Supplement with Amino Acids

After much research, I came to the conclusion that I could really benefit from supplementing with BCAAs. Check out my top three reasons why I now always supplement with BCAAs:

1. BCAAs Boost Muscle Repair and Growth

The number one reason why I decided to start supplementing with BCAAs was because of the amazing effect they have on boosting muscle repair and growth. So you’re actually not building muscle during your workout. Believe it or not, you are doing the exact opposite.

When you work out, you are tearing your muscle fibers, literally breaking them down. Your muscles grow after your workouts and your body uses BCAAs in order to do so. One study showed that people who drank BCAAs after resistance training experienced a 22% greater increase in muscle protein synthesis, your body’s process of creating protein to repair your broken-down muscle fibers from your workout, over those who drank the placebo drink.

Basically, the better your body is at repairing your muscles, the better able you will be to grow your muscle and the more lean muscle mass you will have. And you know what more muscle mass means? Less body fat. Yes, please!

2. BCAAs Reduce Your Muscle Soreness and Recovery Time

Another amazing benefit of BCAAs is that they’ve been shown to help reduce muscle soreness, which helps reduce your recovery time between workouts. For me, there is no worse feeling than wanting to completely crush my workout but being too sore from the day before to give it everything I have. This is due to DOMS, or delayed onset muscle soreness, which normally kicks in about 12 to 24 hours after an intense workout, but the feeling can last up to three days! (I know you know what I am talking about and experience it regularly, but you probably didn’t know the scientific term for it.)

I’ll be honest: Since supplementing with BCAAs regularly, I have noticed a huge difference in my recovery time between workouts! Why? Because BCAAs help decrease the amount of protein that gets broken down during your workout, which causes less muscle damage, which means it takes less time to rebuild. You’ll want to supplement with your BCAAs pre-workout to really help speed up your recovery process.

3. BCAAs Increase the Intensity of Your Workouts

There is limited storage space in the muscles for glucose, which is usable energy from carbohydrates and also your main source of energy during exercise, especially during high-intensity workouts. BCAAs can be converted into glucose, so when your glucose storage runs out during an intense workout, if your muscles have available BCAAs, your body can use them for more energy to push harder and longer. For me, I regularly experience the “I just hit a wall” effect in the middle of my workout, and once I started supplementing with BCAAs pre-workout, I noticed this effect not only disappeared, but I was able to crush my workout even harder!

How I Supplement with BCAAs

Some people supplement with BCAAs pre-workout, while others supplement during their workout or post-workout. There are many articles out there arguing which is best. My philosophy is that people love to overcomplicate health and fitness, when it really doesn’t need to be that complicated! People get so hung up on the timing of when to eat, what to eat and what to supplement with, but in actuality, they’re getting hung up on doing things so perfectly that it slows them down or completely discourages them.

If you want to reap the benefits of BCAAs, just supplement with BCAAs; don’t overcomplicate it. I personally prefer to supplement with mine right before my workout using this pre-workout supplement packed with BCAAs. When I supplement with it right before I hit my workout, I feel it kick in right when I need that extra burst of energy to finish strong. I prefer mixing one scoop with eight to 12 ounces of water, which also helps keep me hydrated for my workout—another key player in muscle growth and recovery.

With all of this being said, BCAAs only work if you work! They’re a great supplement that supplements hard work. You won’t experience the perks of BCAAs without putting in the work behind it. Go ignite your workouts with BCAAs, crush it harder than you ever have before and see the best results you’ve seen yet!

This month we’re recognizing Cody Burns, Head Trainer of Burn Boot Camp Verona, WI! Check out what makes Cody such a strong Burn Trainer!

Burn Trainer

Cody Burns

Location

Verona, Wisconsin

How long have you been a Burn Trainer?

The last (and best!) 18 months of my life!

How did you learn about Burn?

I was working out one day and scrolling through Indeed ads in between sets. I found Burn Boot Camp Madison and they were looking for the top 2% of personal trainers in the nation. So I looked into what Burn Boot Camp was all about and completely fell in love with what it stood for and applied. Little did I know that this was going to be the greatest decision of my life!

What’s your go-to workout routine?

I can get so bored going through the same motions every day and sticking to a strict routine. So I never do the same workout twice! I mix it up between Burn workouts and heavy strength training with my PIC Colton Woyak!

What’s your favorite workout song?

Clear Eyes, Full Hearts, Can’t Lose – T. Powell

What’s your go-to pre-workout snack?

Afterburn energy bites and a dry scoop of Ignite!

What’s your favorite healthy restaurant in your area?

Fit Fresh Cuisine

What’s your favorite athletic apparel?

99% of my closet is either Gym Shark, Reebok, or Burn gear

What’s your favorite burst training workout?

10 full burpees, 20-yard bear crawl, 8 full burpees, 20-yard bear crawl, 6…4…2…

This month we’re recognizing Cam Fields, Head Trainer of Burn Boot Camp Louisville, KY! Check out some of the things that make Cam such a strong Burn Trainer!

This month, we’re recognizing Corbin Burkard, Head Trainer of Burn Boot Camp Eau Claire, WI! Let’s take a look at what makes Corbin handle the hustle, inside and outside of camp!

Burn Boot Camp is known for hiring an elite group of the world’s best trainers. No matter the location, every Burn trainer exceeds expectations with overarching physical, mental and emotional strength. Ryne Robinson, Head Trainer of Burn Boot Camp Fort Mill, SC, is no exception! Ryne works hard every day to better the lives of his clients and also continue to lead by example.

Let’s see what Ryne, our August Trainer of the Month, has to say about his day to day life as a Burn Boot Camp trainer…

Burn Trainer / Athlete Name

Ryne Robinson

This month we’re shining the spotlight on Antigone Foust, trainer at Burn Boot Camp Lake Wylie/Tega Cay! We’re giving you the lowdown on how she stays in shape, pushes it to the limit, and takes her health and fitness goals to the next level each and every month!

Let’s see what’s in Antigone’s gym bag…

Burn Athlete Name

Antigone Foust

Location

Lake Wylie/Tega Cay

What is your position with Burn?

Trainer

How did you find out about Burn?

In 2015, I saw a Facebook post about the future opening of Burn LW/TC. I reached out to Amanda Berger, we met for coffee, and she invited me to a Burn camp at HQ. I was addicted day one, and the rest is history!

Go-to workout routine?

My workout routine is simple. I attend five Burn camps per week and I try to go beast mode at each one. I concentrate on form first, but I go as fast as I can and I lift as heavy as I can while maintaining proper form. I love a good white board workout where I can get in my own zone and really push myself.

Favorite burst training workout?

Anything but jump knee tucks (and many of you moms probably know why!)

Favorite strength training workout?

I am a fan of upper body strength days. I am 48 years old, and the Burn upper body camps make me feel young again by reminding me of the strength I had as a collegiate swimmer. My absolute favorite strength exercise is any kind of pull-ups!

Favorite cardio workout?

I prefer cardio camps with 60 second stations and outside sprints between exercises or rounds. My goal is always to work the entire minute at max effort and push my legs on the run. I preach and believe in the power of positive thoughts, and remind myself of that when things get tough.

Go-to pre workout snack?

Anyone who knows me knows I am a greek yogurt fanatic! I eat plain, non-fat Greek yogurt with a little stevia to make it sweet about an hour before camp. It satisfies my sweet tooth, it is easy on my tummy, and fuels my body!

Go-to post workout snack?

Afterburn, baby! I refer to it as “liquid gold.” I mix it with unsweetened vanilla almond milk and lots of ice cubes.

Favorite healthy meal?

Grilled salmon, asparagus and a sweet potato is my favorite healthy meal.

Favorite healthy restaurant in your area?

I really enjoy eating out so I try to find healthy options wherever I go. One of my favorite restaurants is the Flipside Cafe in Fort Mill. I love the Warm Asparagus Salad, which includes kale, asparagus, mushrooms, and a fried egg. Trust me, it’s delicious!

Workout equipment you couldn’t live without?

I couldn’t live without my gloves; however, the Burn floating floor is life changing and I never want to workout again without it!

Favorite athletic apparel?

My Saucony Bullet Capri’s are super comfy and I love the pockets. And I don’t come to camp without my Balega wool socks!

Favorite workout song?

My current favorite is Something Just Like This by The Chainsmokers and Coldplay, but I am always inspired when I hear Lose Yourself by Eminem.

Favorite inspirational quote?

“You can’t cheat the grind. It knows how much you’ve invested. It won’t give you anything you haven’t worked for.”

If you want to learn how to emulate Antigone’s habits in your own life, sign up for our email list below!