#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.

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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!

Jessica Harvey, headquarters client, fitness expert and Franchise Partner for Tallahassee, Florida, put together a detailed break down of the do’s and don’ts of intermittent fasting.

Intermittent Fasting…  a fad or fast-track to weight loss?

What is Intermittent Fasting?

All of us “fast” every single day. We just don’t recognize it because we are sleeping. Intermittent fasting involves extending that fast either before or after sleep based on your eating schedule. While there is TONS of research and material on different types of fasting, they all take advantage of some common benefits:

– Everyone’s favorite: weight loss

– Regulates blood sugar, controls hunger

– Burn more fat

– Increases cognitive functionality

– Improved sleeping patterns

Should I start intermittent fasting?

When you look at all the benefits of intermittent fasting, most people’s first thought is “BINGO! I’m down to skip breakfast!” Not so fast. Since intermittent fasting started to gain so much mainstream attention, I have found a lot of major issues have started to be overlooked. It is not for everyone.

As with any new “diet,”  if you have to force yourself to follow a strict plan and it does not make your life easier – it is most likely not going to be sustainable, therefore the results will be short lived. Intermittent fasting is not meant to be a short term solution. By regulating your “feeding” schedule, you are training your body to respond pretty specifically as far as what it should do with the nutrients you are giving it. At a very basic level- you are changing the engine on which your body runs. Intermittent fasting is not a short term solution – unless you are just using it for calorie restriction. Intermittent fasting is not a diet to be followed, more a schedule to be adhered to.

2 Popular types of intermittent fasting

Lean Machine

Follows a 16 hour fast and 8 hour feeding window. This is focused more for athletes who need to maintain or build lean muscle mass. While it sounds flexible since you have a full 8 hour eating window, with this protocol you still need to monitor WHAT you are eating in order to meet the goals of maintaining or building lean muscle mass. Training times, nutrient timing, and overall diet need to be monitored.

Eat Stop Eat

This involves fasting for 24 hours at a time, a couple times a week. The results from this type of fasting are mainly based around reduced caloric intake. Meaning you don’t necessarily change what you eat, you just reduce the days you are consuming calories, therefore creating a deficit. So what now?

The purpose of this was not to encourage, or discourage the use of intermittent fasting. It was more to make you stop and think about what your specific goals are for wanting to try intermittent fasting. As with any “diet” that cannot be maintained easily with your lifestyle, you want to avoid any chance of metabolic damage. Whole, non-processed foods and healthy choices are the foundation for any good nutritional program.

This was all a very high-level overview, and of course before starting any new routine you should check with your healthcare professional. If you have any health conditions, you need to consult with a medical professional about how your nutrition can affect your current conditions.

Before you begin any intermittent fasting, be sure to consult your physician and your trainer for guidance. For more information regarding nutrition and health, sign up below for our weekly Burn Boot Camp newsletters!

Daily on my Facebook news feed I see my friends and family using food as a reward. I also see women in my gym using fitness as a “punishment” for overdoing it on the weekend! This deception isn’t easy to escape, but then again, nothing in life that is truly impactful is usually easy, is it? This particular cycle is crucial to break because, once we do, we can open up the door to a better life.

Food Is Not A Reward!

And while we’re on the topic, neither are adult beverages! I know my ladies love their wine! When we continuously rewarding ourselves with food or beverages, instead being mindful and only indulging in moderation, we begin to affiliate food with whether or not we’re worthy of success. We associate foods like pizza, chocolate and wine as treats for our “good behavior” – but that association is short-lived. After we indulge we often have feelings of guilt and failure and we shift our association to “bad behavior” for eating something that we believe we should avoid. The truth is, this association between food and our behavior doesn’t really exist, and by creating it we put ourselves in an unhealthy mindset.

Fitness Is Not Punishment

I get it… I used to run on a treadmill for what seemed like hours to “burn off” whatever I did to my body over the weekend. You see, the problem here was that I hated running! It was so boring to me and I knew I needed to find a workout that was fun for me – something that I looked forward to doing, something that involved people that have similar goals as me! You want to make sure that fitness is just a part of your daily routine, where you get to face the challenge of becoming the best version of yourself!

5 Tips to Change Your “Food Reward” Mindset

I am going to give you 5 tips to change your mindset on rewarding with food and viewing workouts as punishment…

Tip 1 – Find a Different Reward

This might seem like a given, but I wanted to give you some examples of different rewards I use for myself that don’t include food…

• Get a massage and take care of your body and muscles.
• Go get a manicure or pedicure, pampering is fun.
• Schedule an outing with a friend and set off on an adventure.
• Treat yourself to a new pair of shoes.
• Try out a new hair style.
• Buy some new workout clothes that help motivate you!

Tip 2 – Reminisce o a Fun Workout

Think about the most fun you have had during a workout! Maybe it was a partner workout with your best #Swolemate or Burn Beats Live!

Tip 3 – Be Mindful

When find yourself trying to rationalize food as a reward, stop yourself right there. Take three deep breaths and remind yourself that your behaviors don’t determine what you can and can’t eat. Then, think why you want the food. For example, you might say, “I want chocolate, because it tastes good – not because I do or don’t deserve it.” If the reason you want the food is because it tastes good, there are healthier options that taste good as well. Reach for some strawberries, or some watermelon!

Tip 4 – Meet Someone New at the Gym

When you make connections with people at the gym you begin to not only want to go because of the workouts, but also because of the relationships you have built! This helps hold us accountable and makes us want to go back day in and day out!

Tip 5 – Get Creative With Your Food

Oftentimes, junk foods feel indulgent simply because we don’t know how to create healthy options! Below I have attached a recipe for avocado pudding. I make this when I feel like indulging without reverting to junk food!

WHAT YOU NEED

• 3 large avocados, soft and ripe

• 1/4 cup organic, high-quality cacao powder

• 3 to 6 Tbsp. of unsweetened almond milk

• 1 tsp. vanilla extract

• 2 tsp. coconut oil

• 2 Tbsp. raw honey

Combine avocado, cacao powder, almond milk, vanilla, coconut oil and honey in blender. Blend on high for 5 minutes or until smooth. Refrigerate for 30 minutes, then enjoy!

Always remember that you should not feel discouraged if you’re not on your “diet A-game” 100% of the time! Small progress is still progress and food should always be thought of as a way to fuel your body with vital nutrients and protein. Try not to put yourself down for indulging in a treat every once in a while… but remember to make healthy choices along the way.

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“Bullet Proof” Coffee

I’m sure you’ve seen this trend all across social media! Bullet proof coffee is the latest caffeine craze that is taking over the world of health and fitness. Adopted by “Whole 30-ers,” bullet proof coffee is created by mixing coconut oil and black coffee in a blender. Black coffee, on average, contains approximately 75-100 grams of caffeine per 8 ounces, so you will definitely feel energized. Leave out all the unnecessary sugars and creamers, coconut oil alone creates a frothy, delicious flavor and texture that will leave even a Starbucks aficionado impressed. Add a little bit of honey if you’re used to sweeter concoctions!

Iced Unsweet Green Tea

Green tea, on average, contains approximately 25 milligrams of caffeine, per 8 ounces. While this may be a little less than your go-to coffee beverage, when you sip on some green tea you’re also slurping on plenty of health benefits. Green tea is loaded with antioxidants which have been proven to decrease your risk of cancer. Due to the slow progression of the caffeine in green tea, the crash that you sometimes feel with coffee will never hit! Green tea also lowers your risk of heart disease, diabetes and infection. You can sip on this tasty tonic throughout the day without any guilt or adrenal fatigue.

Ginseng Tea

If you’re one of those people that tends to drink only one to two sips of coffee, more for the placebo effect, you’ll love ginseng tea. Although ginseng doesn’t actually contain caffeine, it has been proven to increase ones mental capabilities throughout the day… commonly confusing ginseng guzzlers with the feeling you get from a coffee buzz! Ginseng improves digestion, heart health and even boosts your immune system. You can mix ginseng into smoothies, or buy packets of tea to make at home or at work.

You can find all of these items at your local grocery store, and you’ll save yourself some money in the process! If you have any healthy caffeine habits, we’d love to hear them! Sign up below and shoot us an email.

For those of you who don’t know, gluten is a protein found in wheat, barley, rye and a variety of other grains. Although most people think being gluten free is simply cutting out bread and carbs, there is so much more to it. Gluten, which is also a thickening agent, is hidden in a extremely wide variety of products. Salad dressing, cereal, power bars, alcoholic drinks, pasta, soups and many more items are packed with gluten. Reading labels becomes a necessity when you’re adopting a healthy lifestyle, gluten or not.

After suffering from a plethora of digestive issues as a freshman in college, I knew I needed to make a change in my eating habits. I was eating healthy grains, such as organic whole wheat bread and pasta, but my stomach couldn’t take it. It was very difficult to remove gluten from my diet at the beginning, but the positive results were immediate!

Today I’m going to share with you a few reasons why becoming gluten free changed my health for the better.

Digestion

Regulating healthy digestion is like writing down the formula for a difficult math problem. You have to get all of the components lined up perfectly to get the correct answer, and in this case the correct answer is wellness! The minute I removed gluten from my diet my digestion drastically improved. Previously when I would consume gluten I would feel extremely bloated, looking like I was 7 months pregnant with my 4 foot 11 frame. It was so uncomfortable because the air in my stomach would push on my spine, giving me debilitating pain. There were multiple days when I would have to leave class early because I couldn’t even sit still. Becoming GF eliminated that problem immediately. Not only did my bloating go away, but I also felt lighter and healthier as a whole. I felt like a new person when it came to my fitness routine, simply because my digestion was on the right track.

Clear Skin

If one in every ten people has a gluten sensitivity, then we’re all more susceptible than we think. If you’re dealing with a gluten sensitivity, your body is viewing gluten as a minor allergen and irritant. This irritant is then causing your body to go into “fight mode,” causing skin inflammation in the form of rashes, redness and even acne. After subtracting gluten from my daily diet, the redness in my skin drastically decreased. Even my friends noticed! I really didn’t expect this benefit, but the longer I remain gluten free the more I appreciate it! Just think about how gluten thickens foods… and then imagine what it’s doing to your health.

Energy

The inflammation that your body may be experiencing because of gluten could also be causing you to lose vital nutrients, minerals and vitamins. Once you reduce your gluten intake and decrease the inflammation within your body, you will begin to absorb the vitamins that have been missing all along! Instead of munching on crackers, rolls, sandwiches and chips, reach for the healthier options with your gut in mind! After I removed gluten from my diet I felt immediately more energized and driven. My body felt like it was finally operating the way it should’ve been all along. My motivation to workout increased because I just didn’t feel as tried!

So before you decide to run by the bagel shop for breakfast, access your symptoms. If you’re feeling great, by all means keep doing what you’re doing. If you feel lethargic and bogged down by unhealthy digestion, try it out for at least two weeks. The benefits are endless! Learn more Burn nutrition tips by signing up below!

Ingredients

6 cups of shaved Brussel sprouts

¾ cup unsweetened dried cranberries

½ cup chopped pecans

¼ cup chopped scallions

8 slices of pancetta – pan fried

crumbled parmesan cheese (optional)

3 tablespoons of ACV

2 tablespoons dijon mustard

1-1/2 tablespoons of pure maple syrup

½ teaspoon garlic powder

½ teaspoon dried thyme

⅓ cup Extra Virgin Olive Oil

Salt and pepper

Instructions

Preheat oven to 400 degrees. On an unoiled sheet pan, lay a thin layer of sliced pancetta. Bake for approximately 10 minutes, or until pancetta is crispy and golden brown. Get rid of grease by transferring pancetta to a plate lined with paper towels. Once cooled, crumble and set aside for later.

In a small mixing bowl, combine apple cider vinegar, dijon mustard, maple syrup, garlic powder and dried thyme. Whisk until completely mixed. Slowly add in EVOO and continue whisking. Refrigerate.

In a large mixing bowl, combine shaved brussel sprouts, dried cranberries, pecans, pancetta and scallions. Pour cold apple cider vinaigrette over salad and toss until thoroughly coated. If you’re feeling indulgent, add some parmesan shavings to give it a rich, salty flavor. Sprinkle with salt and pepper to taste. Serve and enjoy!

As soon as the clock strikes midnight and the New Year arrives, we all get the itch to press the  ‘restart’ button; to restart our health and wellness routine, restart the balance within our body, and restart the way we take care of ourselves.

When your alarm clock goes off at 5:00AM and your room is dark and your bed is exceptionally comfortable, the last thing you want to do is get up and get moving. Beginning your day with a nutritious smoothie that aligns your digestion and gets you energized is one of the greatest ways to revitalize your daily routine

Our one-of-a-kind Mango Turmeric Smoothie recipe will have you ready to begin any day with a positive mindset and a happy and healthy body!

WHAT YOU NEED

1 Banana

1 cup Frozen Mango

1 teaspoon Turmeric

1 teaspoon Cinnamon

1 teaspoon Raw Local Honey

1 tablespoon Apple Cider Vinegar

1-1/2 cups Unsweetened Coconut Milk

Optional: 1 scoop AfterBURN Whey Protein

WHAT YOU DO

Blend the ingredients in a blender until the mango is totally pureed and the smoothie has a delicious light orange color. The frozen mango will also act as ice cubes, giving the smoothie a cold and frothy consistency.

Optional: Enjoy this smoothie with a plate of scrambled egg whites and veggies, or add some Shaklee protein powder to make it a full meal, in itself!

HOW YOU BENEFIT

Mango: Lowers cholesterol and alkalizes your body.

Turmeric: Anticoagulant and anti-Inflammatory, reduces risk of blood clots and inflammation caused by IBS, poor diet or disease.

Bananas: High in potassium which aids in lowering blood pressure and maximizing heart health.

Cinnamon: Lowers blood sugar and decreases glucose in the blood stream.

Raw Local Honey: Fights off allergies central to your area and alkalizes your body.

Apple Cider Vinegar: Fights unhealthy bacteria within your gut and aids in natural weight loss

Coconut Milk: High in healthy fats which aid in muscle repair and healthy digestion.

So when you’re in a breakfast rut, with no motivation or energy, remember to whip up our delicious Mango Turmeric Smoothie and you’ll be ready to Burn!