Back with us is Dr. Jolene Brighten!

Dr. Jolene Brighten is a prominent expert in women’s medicine and leads the world in the emerging science of Post-Birth Control Syndrome — studying the effects of hormonal birth control on female health. 

Dr. Brighten and I are both strong advocates for empowering women to feel their best. The reality is this, within the US, only 17 states require sex education to be accurate! Isn’t that crazy? You deserve to understand your own body! 

If you’re someone like me who has been on birth control for 5, 10, 15 years, this one is for you! We break down the steps and best practices when it comes to making decisions for your body. Dr. Brighten answers these questions below, and so many more! 

• What are the steps to get off birth control?
• What other options are out there for natural birth control?
• What are synthetic hormones + how do they affect your body and your cycle?
• Are there dietary or lifestyle changes that I can make to help my body recover from birth control. 
• How can you address your hormonal imbalance?
• What does the gut have to do with everything?

Listen Now

Find more from me:

Instagram: @morgan.a.kline

Facebook: @morgankline

If Coffee & Kettlebells has made a positive impact in any way on your life, I would be beyond appreciative if you took a few seconds of your time to leave a rating and review.

Thank you so much for joining me for a cup of Coffee & Kettlebells!

Subscribe to the podcast to never miss an episode:

#1: Recovery

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

Try this:

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

#2: At-Home Bodyweight Workouts

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

Try this:

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

#3: Workout Wear

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

Try this:

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

#4: Encouraging Others

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

“I never hit my goal weight this summer.”

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

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

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

Try this:

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

#5: Meal Prep

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

Try this:

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

If You Liked This Post You’ll Also Love…

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

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

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

1. FAD DIETS

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

2. FAT BURNERS

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

3. SWEAT GELS

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

4. WAIST TRAINERS

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

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

1. SUPPLEMENTS

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

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

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

2. VITAMINS

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

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

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

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

3. APPLE CIDER VINEGAR

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

4. SLEEP

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

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

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

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

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

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

If you liked this post, you may also like…

1. Episode #18: Does Organic Really Matter and How to Start Juicing (with Kat Eckles)

On this top nutrition podcast episode of Coffee & Kettlebells, Kat Eckles, the co-founder of Clean Juice and a certified health coach, discusses why you should be eating organic foods and buying organic household and beauty products. You’ll learn the main contaminants in conventional foods and how they affect your health, plus the top contaminated foods (also known as the “Dirty Dozen”) that you should always buy organic. You’ll also learn the benefits of juicing and green smoothies and which juices are best for your different health needs.

2. Episode #45: Actual Ways to Stop Craving Junk Food (with Samantha Eaton)

Certified nutritional health coach and eating psychology coach Samantha Eaton joins me on this top nutrition episode of Coffee & Kettlebells to chat about why developing more willpower, discipline and motivation won’t prevent your cravings and what you can do that actually helps overcome them. Samantha also shares how to have less self-judgment and more self-compassion when you do succumb to eating junk food, how to deal with stress eating and how to say “no” to the junk food your significant other or children keep in the house.

3. Episode #38: Intuitive Eating: How to Build a Healthier Relationship with Food

(with Chelsey Amer)

In this top nutrition podcast episode of Coffee & Kettlebells, registered dietitian, nutritionist and wellness coach Chelsey Amer shares how you can reset your relationship with food through eating intuitively. You’ll learn signs your diet isn’t working for you, how to begin eating right for your body and how to stop overindulging and binge eating. Plus, you’ll learn the dangers of calorie restriction, why having cheat meals might not be helping you and how to make “all foods fit” into your diet.

4. Episode #24: How to Stay on Track Over the Weekend

If the weekends are your weakness, then this top nutrition podcast episode is for you! In this episode of Coffee & Kettlebells, I address common obstacles that stop you from staying on track over the weekend and share my best tips for enjoying a healthy yet balanced weekend without overindulging or feeling deprived.

5. Episode #13: The Truth About Cheat Days, Exercising When Sick, Post-Exercise Hunger & Pregnancy Cravings

This top nutrition podcast episode is a Q&A edition where I answer your pressing health and fitness questions! I dive into why you shouldn’t work out when you’re sick, how to overcome excess hunger when training intensely, helpful tricks for battling unhealthy food cravings during pregnancy (or just in life!) and why cheat days may not always be the best idea for your health and fitness goals.

6. Episode #28: How to Create a Healthy Meal for Weight Loss

With so many fad diets, it can be extremely confusing and overwhelming to figure out what you should be eating and in what amounts in order to successfully lose weight. In this top nutrition podcast episode of Coffee & Kettlebells, I teach you how to let go of the fad diets and create a healthy meal to boost weight loss. You’ll learn how to stop overthinking and over-complicating your meal choices with my extremely simple tricks for creating healthy and balanced meals every day.

7. Episode #25: Is Your Gut Healthy? Why It Matters and How to Fix It (with Dr. Jennifer Noonan)

This top nutrition podcast episode is extremely beneficial for determining if your gut is out of balance. Dr. Jennifer Noonan joins me to discuss the hot topic of gut health, what it means to have an unhealthy gut and why it is so important to heal it. You’ll learn which foods and daily exposures throw your gut out of balance, signs and side effects of bad gut health, the effects bad gut health has on your children, the top foods to eat and to avoid for better gut health and a detailed plan to reset your gut now.

8. Episode #30: Why Am I So Bloated?

Bloating is not a glamorous topic to discuss, but it’s a common struggle. If you experience bloating regularly, stop living in discomfort because, believe it or not, it can be avoided! In this top nutrition podcast episode of Coffee & Kettlebells, I discuss what foods in your diet might be causing you to bloat and my favorite tips to make it disappear.

9. Episode #19: Your Nutrition Questions Answered: Keto, Macros, Carb Cycling, Sugar and Detoxing

In this top nutrition podcast episode of Coffee & Kettlebells, I answer your burning nutrition questions! You’ll learn my thoughts on the keto diet, what it means to carb cycle and how to do it, and what macros are and how to count them. I’ll also discuss where sugar is hiding in your diet, why you shouldn’t avoid sugar from fruit, the best carbs and the best time to eat them, and the top foods for detoxing your system.

10. Episode #22: Why Your “Ideal” Body Weight Doesn’t Make You Healthy and Happy (with Samantha Eaton)

This top nutrition podcast episode of Coffee & Kettlebells is both informative and extremely empowering. Samantha Eaton, a certified nutritional health coach and eating psychology coach,  shares her story about reaching her “ideal” body weight and what she learned. Samantha discusses why compromising your health and happiness for a pant size isn’t worth it, the negative health effects of over-exercising and calorie restriction, and a healthier and more balanced approach to diet and nutrition.

But before you call up your girlfriends and book your next care-free, booze-filled, calorie-loaded trip to Cabo, we’re asking you to pause and reset your mindset… Sweat.Reset, to be exact!

Sweat.Reset is the top luxury wellness retreat you don’t want to miss. It’s a fitness retreat in Guanacaste, Costa Rica, created specifically for women and designed to empower you to live life with purpose and gratitude, to embrace the opportunity to live healthfully and to fiercely pursue your goals. It is their mission to not only give you an unforgettable getaway with the perfect mix of fitness, relaxation, and adventure, but to empower you with knowledge to become the best version of yourself. You’ll come back home feeling renewed, recharged and motivated to create lasting lifestyle changes.

If you need to reset yourself, this wellness retreat is for you. Check out our top seven reasons why it’s our favorite and why you need to go!

1. Six Days of Ultimate Luxury

Sweat.Reset is a one-of-a-kind luxury wellness retreat hosted by an elite group of Burn Boot Camp trainers and wellness coaches, and it is the dream vacation you’ve been missing! This top luxury wellness retreat, nestled amongst the Guatemalan mountains overlooking the nearby ocean, will provide you with an escape filled entirely with individualized guidance, extreme empowerment and the tools necessary for you to achieve your goals.

More than just your typical all-expenses-paid vacation, Sweat.Reset gives you the opportunity to achieve maximum relaxation and optimum rejuvenation with minimal effort and cost. You’ll stay in a 12,000-square-foot Costa Rican villa located on two private acres and will be catered to by a staff of eight who will respond to your every need.

2. Lots of Sweat!

This top wellness vacation allows you to let go of the usual vacation stress of packing on the extra pounds. With unlimited access to the breathtaking wellness center, which has spectacular views of the mountains and ocean, your motivation to sweat will be at an all-time high. And Sweat.Reset provides you with daily circuit training workouts designed by your elite personal trainer, tailored specifically to your goals. Whether you have never stepped into a gym before or are a seasoned fitness junkie, they will ensure your workouts push your limitations based on your personal fitness level.

3. Taking Your Health and Fitness to the Next Level

Sweat.Reset’s end goal is to create lasting changes in your lifestyle. They have curated an entire experience that’s filled with individualization built toward your goals and greater education to help further you on your wellness journey. You will be given one-on-one consultations with your elite trainer to discuss your health and fitness goals and develop an individualized plan to ensure you achieve them. Your plan will include strategies on how to continue your wellness journey upon arrival back home and a customized meal plan based on your specific goals and dietary needs. There’s no doubt you’ll leave this top wellness retreat feeling more equipped to live a more healthful life than when you arrived.

4. Fun, Fun and More Fun

Sweat.Reset offers you a wide range of activities, excursions and relaxation options to ensure you experience your dream vacation. Enjoy an afternoon of snorkeling the reef on a private catamaran cruise or relax in the natural hot springs with a volcanic mud skin treatment. Sit back at the pool with a drink at the built-in swim-up bar or learn how to do stand-up paddleboarding with their certified SUP instructor. Be adventurous by taking a guided hike to nearby volcanoes, ride across a 10-station zip line or push yourself to new heights at the rock climbing course.

You can also enjoy the private spa without ever leaving the villa—a complimentary 60-minute massage is included with your stay. You’ll have opportunities to visit the town of Coco and explore the local craft stores, boutiques and eateries. Round-trip transportation to all group activities and excursions is provided. And finish off your perfect day with local live entertainment, brought to you for formal evenings of dinner, drinks and dancing on the villa’s outdoor terrace. What more could you ask for from this top wellness retreat?

5. Strengthening Your Mind

Sweat.Reset believes mindfulness training is essential to resetting your mind, body and soul. This top wellness retreat offers you private and group meditations, daily yoga classes and stretching workshops. They encourage you to soak yourself in silence each morning, sitting in beautiful gardens, private decks and patios, as to time to reflect, journal and contemplate. All mindfulness trainings will focus around being present, increasing gratitude and managing stress and anxiety. You will return home with greater control of your thoughts and a stronger healthy mindset, both essential for creating lasting change in your life.

6. Building Lasting Friendships

This top wellness retreat was designed with women in mind. Their ladies-only getaways are hosted in small, intimate group settings, allowing you to build relationships with other women who are on the same wellness journey as you. By surrounding yourself with like-minded individuals, you’ll receive the support, inspiration and empowerment you need to create lasting changes in your life. Through the deep and meaningful experiences you will share with these women throughout your stay, the friendships you develop at Sweat.Reset will transcend past the retreat’s end.

7. Your Private Chef

Sweat.Reset’s all-inclusive package has all meals, snacks and drinks covered for you, no tip required, allowing you to simply relax and reset. Indulge without guilt on this wellness retreat by digging into nutritious meals infused with Costa Rican culture, prepared fresh daily and included in your stay. Fresh fruit and snacks are available throughout each day in a state-of-the-art kitchen, poolside appetizers are prepared and served fresh each afternoon by an in-house butler, and a bartender serves you freshly squeezed juices, coffee, espresso and your favorite alcoholic beverages. Sit back and enjoy the cuisine!

This top wellness retreat also offers you interactive cooking classes led by your personal in-house chef, as well as a healthy eating workshop taught by your elite trainer to empower you with knowledge to cook healthier at home.

If these seven reasons get you excited about relaxing, rejuvenating and resetting with Sweat.Reset, be sure to check out their website for more information and to view their upcoming retreats.

Haley Twist

We know that it can be tough to maintain a lasting energy level through an intense workout, but trust us–it can be done! Using our simple suggestions, ensure that you are both physically and mentally exhilarated when you step on that floating floor every day! Read on for our tips to maintain a high energy level during camp.

1. Always Eat a Healthy, High Protein Breakfast

Your diet is the primary part of developing sustainable energy for a workout. When you exercise regularly, never skip breakfast! Starting out your day with a healthy breakfast, high in protein and carbs, can help you to power through your workout like a beast.

It’s vital to fuel your body properly with clean, whole foods to keep you feeling energized. For a high protein option, opt for a bowl of rolled or steel-cut oats mixed with water or almond milk. Skip the sugar and sweeten with cinnamon instead! If you’re looking for a high carb option, go for a couple slices of sprouted whole grain ezekiel bread with some avocado on the side for added healthy fat. These options are sure to give your body the fuel it needs to stay engaged during camp!

2. Take a Pre-Workout Supplement

If you’re still not feeling the desired amount of energy before your workout, or if you want that extra boost, try taking a pre-workout supplement. These are created to give you a fast-acting energy kick without the crash that can come from other energy-boosters, like coffee or sugary energy drinks.

Our Ignite pre-workout is specially formulated to promote maximum energy and focus. It’s rich in antioxidants and amino acids, and features matcha tea sourced from Japan. Pick it up online or at your local Burn retail center, and simply mix one scoop with 6 ounces of water in a shaker bottle. Drink about 20 minutes before your workout and you’ll be amazed at how much it helps to improve your mental clarity and focus during camp!

The Shaklee Performance line can also help optimize your nutrition to give you the consistent energy you need for your workouts. It contains antioxidants, green coffee beans, and Guayusa—an Amazonian energizing superfood. Mix one stick pack with 8 ounces of water and enjoy before working out! Check with your local Burn Boot Camp to purchase.

3. Always Stay Hydrated

Drinking enough water every day is something many of us fail to do, but it’s so important for staying energized and feeling good. When you are properly hydrated, your body runs more efficiently. Our founder and CEO, Devan Kline, even recommends starting every day by drinking 24 ounces of spring water to flush out your system.

Water is essential for your flexibility and strength, and staying hydrated can even prevent muscle stiffness. Make sure to drink your body weight in ounces every day to stay hydrated and energized during camp!

4. Get Inspired and Motivated

Mental preparedness for your workout is just as important as being physically prepared. Feeling inspired and motivated can help you power through even the most intense leg day!

Surround yourself with the motivation you need to keep you focused on your goals. Absorb inspirational media. Listen to a podcast that teaches you concentration tips. Watch a motivational video. Find the messages that work for you, and repeat them to yourself when you’re struggling to get through a workout.

Bonus tip: Check out all those amazing transformation pictures on the walls of your local Burn Boot Camp! We keep them in our gyms for a reason—to keep you motivated and inspired, and to show you that your goals are absolutely attainable. Reading the powerful stories of the women who have powered through and transformed themselves on that floating floor is guaranteed to keep you energized as you do the same!

We hope these tricks are simple solutions for you to hold onto that energy through your workouts. Put them into practice and watch your energy soar!

Everyone enjoys setting goals. When you need to readjust your life and get back on the right track, goals are necessary. Sometimes you need a little extra something to push yourself and ignite the motivation to better your life. Unfortunately, it’s easy to flip your perspective and look at your goals as something unrealistic and unattainable. Your ambitions may seem exciting at the beginning, but once you try to achieve them they can feel overwhelming and can lead you to become easily discouraged. Today we’re going to help you break down your goals into bite size pieces so that you can gain momentum and get to the end point that you desire.

When setting a goal, it’s important to remember to be realistic. Don’t set your dreams too high, or you’ll most likely let yourself down in the end. Take massive action day by day. Little steps will generate big results and results generate excitement. Change your life by following our success system and surrounding yourself with people who are packed with positivity.

If you’re motivated to get your fitness routine on the right track, make sure to also take care of your nutrition! Sign up below to get an inside look at our Burn Nutrition guides and videos.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

Unsure what a fitness plateau is? A fitness plateau is when you’re doing all the right things – training regularly, eating healthy, drinking plenty of water etc, and yet you’re seeing the same results. Sound familiar?

Women who attend gyms that specialize in workouts like barre or cycling usually hit a stagnant point. After you consistently improve and reach your highest potential in one fitness category, your body eventually has no where to go! You’ve done all you can and you feel stuck. The challenge is missing. You’re performing the same movements every day, and while you’re heart is definitely staying healthy, physically you aren’t improving or seeing the results you desire.

Here’s why Burn is better… with Burn Boot Camp, a plateau won’t happen. Every day you’re going to complete a camp that is different than anything you’ve done in the past. Don’t dread the plateau – there’s only climbing the ladder at Burn! Although our protocol might say “leg day” like it did last week, don’t get the wrong idea. Each day at camp is one you’ve ever seen before. Our trainers work diligently to come up with exercises that target different muscle groups at different times every day, every week, every month and every year around the clock. Our Burn trainers will always cheer you on as they give you a heavier weight, make you do one more rep, and challenge you where they know you’re capable. We never let the fight fade away.

At Burn we understand that it’s necessary to keep your workout routine fresh and inventive! We want to help our clients avoid the plateau, and we simply acknowledge the fact that it doesn’t exist here.

So if you’re feeling stuck in fitness plateau, think again! Burn is here to help. Challenge yourself every day and set new goals to provide you with mental and physical motivation. We promise there is always room for improvement!

No Stress

Take care of your immune system! Whether you’re exercising and sweating out nasty toxins or simply relaxing in a nice bubble bath, you’re listening to what your body needs. Stress drives your immune system down, so don’t let it take hold of your life! Relax and unwind through activities that fuel your heart and mindset.

Wash Your Hands

This tip hopefully seems obvious to most people. The amount of germs that spread throughout communities is astronomical. Throughout the day it’s human instinct to reach up and touch your face, nose or mouth – now imagine all the germs you’d be in contact with if you did that, but didn’t wash your hands? Yep… it’s not a pleasant speculation.

Sleep

Who doesn’t love sleep? I know that when I lay my head down on the pillow at night, I literally smile to myself because I am so content and excited to get some much needed rest! While you’re sleeping, your body produces infection fighting antibodies and cells that ward off viruses, so the more sleep the better!

Eat Clean

It takes more than just one apple a day to keep the doctor away. Boost your immune system with a healthy diet! Foods such as garlic, broccoli, greek yogurt, sweet potatoes and green tea will help fight off the unhealthy bacteria that sneak into your immune system.

Clean Your Workspace

Germs travel all across your job with every conference call, chit-chat and team meeting. Make sure you’re keeping your workspace clean with simple habits like keeping a container of anti-bacterial wipes on hand. After you arrive and before you leave work, wipe down your keyboard, phone, chair and pens.

Avoid Sickness Prone Areas

There are many areas we regularly visit that are flooded with sickness. Malls, supermarkets, schools and movie theaters are just a few examples. Obviously it’s impossible to completely dodge these spots, but if you know the flu is running rampant, be sure to sanitize and get in and out as quickly as you can!

Drink Fluids

Lucky for you, we have already stocked our blog with healthy drink recipes such as our ‘Ultimate Beauty Elixir’ and our ’14 Day Detox Drink’, but if you don’t have time to whip those up, even just drinking plenty of water is super helpful…sickness or not.

Keep Your Hands To Yourself

When you’re out and about, remember to avoid excessively touching objects that are used frequently – handrails, doors, faucet handles, tables, menus, counters, all of these things are loaded with germs. If it’s necessary that you touch them, use your elbow to push things open or closed, or even pull your sleeve over your hand before you grab it.

Clean Your Daily Resources

Even when you aren’t out and about, your home can still be crawling with germs and infection. Make sure you are cleaning your daily resources incase you are carrying sickness home with you – your cell phone, your keys, your purse handles and your car door all host a family of bugs and viruses.

Don’t Push It

Let’s say you practice all of our tips and unfortunately still get bogged down with a cold or the flu… don’t push yourself! Listen to what your body is telling you. If you feel sick, the only way you can recover is by resting! Keep those germs at home and let your immune system heal.

If you’re interested in learning other ways stay healthy and happy, sign up below and we’ll send you some great ideas directly to your inbox!

Everyone enjoys setting goals. When you need to readjust your life and get back on the right track, goals are necessary. Sometimes you need a little extra something to push yourself and ignite the motivation to better your life. Unfortunately, it’s easy to flip your perspective and look at your goals as something unrealistic and unattainable. Your ambitions may seem exciting at the beginning, but once you try to achieve them they can feel overwhelming and can lead you to become easily discouraged. Today we’re going to help you break down your goals into bite size pieces so that you can gain momentum and get to the end point that you desire.

When setting a goal, it’s important to remember to be realistic. Don’t set your dreams too high, or you’ll most likely let yourself down in the end. Take massive action day by day. Little steps will generate big results and results generate excitement. Change your life by following our success system and surrounding yourself with people who are packed with positivity.

If you’re motivated to get your fitness routine on the right track, make sure to also take care of your nutrition! Sign up below to get an inside look at our Burn Nutrition guides and videos.