Haley Twist

At Burn, we know that your days spent balancing a family, work and other responsibilities, healthy eating, and exercise can feel overwhelming, crazy, and downright chaotic! You might even have such busy days that when your head finally hits that pillow at night, you’re out like a light.

However, sometimes all the craze has the opposite effect on your sleep and can lead to restless nights that leave you feeling exhausted before your day even begins. Your sleeping habits can have an enormous effect on your performance at camps, energy levels, and your overall wellness, so we’re bringing you ten tips to ensure that you’re well-rested, energized, and ready to take on every new day!

1. Stick to a sleep schedule. Try your best to go to sleep and wake up at the same time every day, even on the weekends. (And stop pressing snooze!)

2. Avoid caffeine 4-6 hours before bed. Caffeine tends to hide in unexpected places, like teas and chocolate. These can interfere with your sleep cycle if consumed too closely to the time you go to bed!

3. Eat lighter meals in the evening, and similarly to your caffeine intake, avoid food 2-3 hours before you go to sleep.

If you find your mind racing about the day you’ve had, you may not have had enough time to process it.

4. Exercise consistently! Working out helps to promote restful sleep, so experiment with what time of the day works best for your exercise. Whether in the early morning or late evening, determine a time that fits your schedule and stick to it!

5. Unplug at least an hour before bed. Bright lights that illuminate from our laptops, tablets, and phones can have the opposite effect on our brains that we want before sleep.

6. Think about your day (and the day ahead) before getting into bed. If you find your mind racing about the day you’ve had, you may not have had enough time to process it. Take some time before bed to think about your day and make notes about what you need to do tomorrow—but don’t get into bed until you’re done!

7. Take deep breaths. Breathing can be just as important outside of camps as it is inside! Deep breathing mimics how your body feels when it’s truly relaxed, so try inhaling and exhaling deeply for a few rounds once in bed, and see if it helps to calm you.

Ensuring that your body has the proper fuel it needs to feel optimally healthy and energized is key to a healthy sleep cycle.

8. Get the essential vitamins and minerals you need every day. Ensuring that your body has the proper fuel it needs to feel optimally healthy and energized is key to a healthy sleep cycle. Try a supplement like Shaklee’s Vitalizer to make sure that you have the vitamins, minerals, antioxidants, omega-3 fatty acids, and probiotics you need to feel your best. Talk to your Head Trainer at your local Burn to learn more about it.

9. Get some sunlight first thing in the morning. Bright lights help trigger your brain to stay alert and wide awake, so exposing yourself to some natural sunlight in the morning can help you to feel significantly more energized.

10. Boost energy in the morning by drinking lemon water upon waking. We swear by this trick Burn Nation, and our Founder, Devan Kline urges absolutely everyone to try it. Adding lemon slices to your water not only gives you a natural energy booster, especially when consumed first thing in the morning, but it also helps you build alkalinity, speed up your metabolism, and combat high body fat.

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!