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!

It is common to hear that exercising during pregnancy can lead to miscarriage, but for a normal pregnancy that is not the case! The reality is that exercise DURING pregnancy can have awesome benefits for both YOU and BABY!

However, you should always consult with your physician before starting exercise, to ensure that is is safe for yourself and your child. 

Once you are a ‘GO’ for exercise, your Burn Trainer is prepared to help keep you safe while giving you a great workout! Exercise during pregnancy is NOT about weight loss, but it will likely help you lose weight after delivery. What can ‘Burnin’ with a Baby Bump’ do for you?

Exercise during Pregnancy Prevents Swollen Ankles, Varicose Veins, Hemorrhoids and Digestive Complications

It will be no surprise to know that exercise will increase your heartrate which improves blood circulation throughout the body! This helps the body get necessary blood flow to areas of the body further from the heart (i.e. legs, ankles, and colon) that become neglected because, like the fact that you will do ANYTHING for your child, so will your body! The fetus gets the important blood and nutrients first while, without optimal circulation, other body parts receive less.

Prevents Back Pain

As the beautiful baby bump grows, your back muscles sometimes can’t keep up, causing annoying back pain. With exercise, you help to strengthen those important back muscles that support your posture, which leads to significantly less back pain! How great is that!?

Increase Energy

It is very common for pregnancy to lead you to feeling less energetic! With an improved cardiovascular system, better blood circulation, and increased strength, exercise requires less effort. This means MORE energy for other things you want to do in your day!

Better Sleep

Exercise can help burn off excess energy that may keep you up later, usually causing tossing and turning throughout the night. If it is not 3 hours before you go to bed, exercise aids in efficient hormone regulation, leading to a more restful, deeper sleep!

Improved Labor

While exercise typically doesn’t make labor less painful, it does help prepare you for labor! Your increased endurance and strength from exercise has been shown to aid women in managing pain and decreasing exhaustion. Women who exercise during pregnancy also tend to have fewer medical interventions along with a quicker labor duration!

Healthier Fetus

According to study published in PM&R Journal, women who exercise regularly during pregnancy carried a healthier fetus! The found lower resting heart rate, increased amniotic fluid, and even an indication of protection against preeclampsia. Remember that there are still limitations with exercising while pregnant, especially with exercise intensity!

To learn more about exercising while pregnant, get some advice from Burn Co-Founder Morgan Kline on BurnTV with the DO and DON’T pregnancy exercises!

The #1 goal is to protect both YOU and BABY while enhancing the health of both! With a proper exercise regimen and Burn Boot Camp’s expert training, we will help make BEASTS out the both you, TOGETHER!

If you’re interested in learning more information regarding exercise during pregnancy, sign up for our weekly Burn Boot Camp newsletter TODAY!