Cody Burns

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

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

1. Be selfish and focus on YOU.

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

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

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

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

2. Be emotionally fit.

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

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

3. Understand the value of time.

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

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

4. Don’t just hear—listen.

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

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

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

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

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

Cody Burns is the Head Trainer of Burn Boot Camp Verona in Madison, Wisconsin. His life as a trainer started four years ago once he came home from the military and wanted to impact as many lives as possible. Today he is at the helm of an amazing team, paving the way to changing lives one camp at a time in the Madison area. For mindset and exercise advice, check out his Instagram account!

Haley Twist

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

1. Deep clean your home

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

2. Take 10 minutes to declutter every day

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

3. Set aside one hour to clean out your phone

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

4. …And another hour to clean out your computer

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

5. Unsubscribe from invaluable emails

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

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

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

7. …Do the same for your pantry

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

8. Try journaling

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

9. Meditate every day

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

10. Spend money on experiences

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

Haley Twist

One of the best parts about beginning a new year is feeling like you’ve been given a clean slate–a fresh start to make healthy goals for yourself and truly go after the things you want. It’s also a particularly good time to assess your career and think about how you want to grow!

Is this the year you want to shine your brightest at work? Are you aiming to go after that next big promotion? Is there a field you’ve wanted to explore for a long time, and resolve to finally go after it this year? At Burn Boot Camp we’re all about personal and professional growth, so we’ve listed five ways that you can ‘Raise The Bar‘ at work (and for yourself) over the next year!

1. Don’t be afraid to speak up

On average, women talk less than men around the office, in meetings, and in various other settings. Though it can often feel intimidating to speak up at work, it’s more important than ever to do so if you want to maintain and boost your performance.

If you have an idea, don’t be afraid to share it. If your boss asks a question at a staff meeting and you feel compelled to speak up, don’t wait for someone else to speak up first. Remember that your thoughts, ideas, concerns, and criticisms are just as worth sharing as your coworkers’, so feel confident in that!

2. Share your expertise

Have you been in your field for a long time? Do you know the ins and outs of your industry? Have you spearheaded or implemented a revolutionary idea at your place of work? Share it!

Take advantage of LinkedIn, your personal website, or other blogging platforms to share your expertise with the world. Write short blog posts that position you as an expert in your field. This not only helps you to network, but also shows your current (and potentially future) employers that you’re serious about the work you’re doing.

3. Refresh your resume

Whether you’re looking for a new gig in 2018, striving for a promotion, or simply documenting what you’ve learned in 2017, it doesn’t hurt to give your resume a little makeover! Take inventory of any new skills you’ve mastered and projects you’ve completed over the last year and add them to your resume.

Additionally, remember that it’s a numbers game. Did you design a marketing strategy that garnered high website traffic? Write that down. Did you play a part in doubling or tripling product sales at your company? Take note of that. Quantifying the value you bring to your current place of employment will help you to make a career change in the future.

4. Celebrate what you like about your job

Even if you’re less than thrilled about your current position or company, make sure to take note of what you do like. Does your job allow you to consistently grow and learn new things? Do you make an impact on your clients, customers, or consumers? Do you enjoy collaboration with your coworkers? These are all things worth appreciating.

Taking the time to celebrate these small wins can help you feel better about your current career, and will also help you know what to look for if you decide to go after a new position.

5. Make time for self-care

You know what they say about all work and no play, right? Well, at Burn Boot Camp we remind all our clients to make sure you’re making time for YOU. Your life is busy, and the demands of your family and career can be overwhelming, exhausting, and downright chaotic. So it’s important to make time for your own health and wellness.

Scheduling time every day to exercise can do wonders for your stress and energy levels at work. Do your best to meal prep on the weekends so that you don’t have to worry about what to eat for lunch at work (which also eliminates the urge to buy unhealthy food at the office). Lastly, try to spend at least 20 minutes a day doing something that relaxes you, whether it’s yoga, meditating, going for a walk, or reading a book. Prioritizing yourself can help you be a better parent, spouse, and employee!

We hope these tips help you get excited about raising your bar at work over the next year!

Haley Twist

It’s 2018, Burn Nation, and Raise the Bar 2.0 has officially begun!

You’ve made it through the holiday season—a time that tempts you to skip your workout, stay home on the couch, and indulge in all things sweet. Now it’s time to kick those bad habits to the curb and prioritize your health, fitness, energy, and nutrition; which is why you’ve signed up for Raise the Bar!

All that’s left to do is commit. Commit to showing up for yourself, to working hard to reach your personal records, and to jumping for joy as you watch yourself gain strength and reach your goals! We know it can be difficult to stick to a fitness challenge, but giving it your all every day is vital in seeing the results you’re striving for.

To help you over the next six weeks, we’ve mapped out 10 key tips that will guide you in fully committing to raising your bar and conquering every single challenge that stands in your way!

1. Do it for YOU

Remember that you are doing this for no one else but YOURSELF. We know you spend most of your time juggling the needs of everyone around you—your kids, your spouse, your job, and so many other responsibilities and obligations. By signing up for Raise The Bar, you’ve made the decision to carve out time each day for your own health and fitness, and that is incredibly important. If you feel like quitting, remember that you’re committed to yourself, and that you owe it to yourself to give it 100%. In fact, because of the dedication you’ll exude during this challenge, we can bet you’ll become an even better parent, spouse or person!

2. Bring a friend

Many people find that it’s easier to stick to a fitness challenge when they conquer it with a friend by their side. Working out with a buddy can hold you accountable and boost your motivation. Invite a friend to camp or make a pact with a Burn Sister and promise to share your progress with each other at the end of every week.

3. Make it a habit

Just like anything else that you do on a regular basis, working out should become a habit. It should become such a permanent routine in your daily life that leaves you with no room for excuses. Even if you’re just starting out with Burn or you’re new to exercise in general, trust us when we say that if you dread working out at first, once you commit your mindset WILL change. We like to say that once you start seeing results, working out and feeling healthy becomes an addition!

4. Focus on the present

One of the best ways to commit to Raise the Bar is to take the days one at a time. Only think about today, and deal with tomorrow when it comes. When you walk into camp or start your at-home workout, narrow your focus to conquering that one day, that one hour, and that one workout. Don’t let yourself feel overwhelmed by thinking about how you’ll get through the next six weeks. Take it one day at a time and see your results soar!

5. Set realistic goals…and write them down

During the first week of Raise the Bar, think about everything you’d like to accomplish. Envision your goals for personal exercise records, nutrition and sugar intake, weight loss, muscle gain, energy levels, or anything else you’d like to see happen as a result of the challenge, then write them down. Whether in a journal or even in a simple note on your phone, write them out and keep them somewhere that you can access often. It will help you remember why you’re working so hard!

6. Track your progress

After you’ve written down your goals, make sure to also write down your progress! Schedule focus meetings with your trainer and record your measurements, nutrition wins, and your personal records, of course! Tracking yourself as you get closer to achieving your goals can be the motivation you never knew you needed!

7. Share your goals and progress on social media

We have urged all our members to share their Raise the Bar progress on social media throughout the next six weeks with the hashtag #ImRaisingMyBar! Don’t be afraid to be bold and share your fitness goals on social media. By putting them out there, you can help hold yourself accountable, and it also allows you to support all your Burn Sisters on their own fitness journeys! Additionally, if you track your progress on social media as you go, whether sharing your measurements or sharing pictures, you’ll have an amazing record of your progress at the end of the challenge! You’ll love looking back to see how far you’ve come in only six weeks!

8. Buy new workout gear

It might sound silly, but who agrees that putting on a brand new workout outfit makes it so much easier to get out the door and exercise?! If you agree, treat yourself! If you’re feeling unmotivated, buy some new gear that will boost your excitement to work out. (Don’t forget to pick up a Raise the Bar shirt from your local Burn!)

9. Meal prep

Trust us, when tackling a fitness challenge and aiming to significantly lower your sugar intake over the next six weeks, meal prepping can be your best friend! Dedicating a few hours every weekend to preparing your meals ahead of time not only saves you tons of time in the week ahead but also decreases your chances of reaching for something unhealthy or high in sugar. If you already have a healthy meal in your fridge ready to go, you’re a lot less likely to eat out or grab sugary snacks. (And if you do have that pesky craving for sugar, try one of our low/no sugar recipes found in your Raise the Bar challenge packet!)

10. Prepare the night before

This simple tip can work wonders for your workout motivation. Grab your exercise gear the night before and place them somewhere you’ll easily see the next morning. Just having your clothes and shoes already picked out for you makes it easier to grab them and go, and cuts down on your excuses!

We hope these tips will help you to dominate Raise the Bar! If you haven’t signed up yet, what are you waiting for?! Visit our website to learn more about the challenge and how it will put you in control of your health and fitness in 2018!

This week we are going to teach you how to accomplish the ‘Perfect Plank Hold’ so that you can kick your previous records to the curb and get your core in gear! Watch the video below and raise your bar higher than ever before.

How many minutes can you hold a plank? Share this post and let us know your PR!