By Caleb Greig

We are unhappy with who we are, uncomfortable in our own skin, and want to make a change in our lives. What do we do?

We make the choice to take control of our diet. We decide to swear off all unhealthy foods for the rest of our lives. We dedicate ourselves to eating entirely clean. Plain chicken, plain spinach, plain rice.

But, we find ourselves never satisfied with our meals, constantly thinking about the foods we love most and dealing with a never-ending battle inside our heads.

We have a craving for chips that we cannot get to go away. So, we decide to eat one chip. One chip can’t hurt, right? But then, we reach for a second, and then a handful, and then finally we just give in. We eat the whole bag of chips. And, why don’t we just eat a tub of ice cream, too?

Now we binged. We feel guilty, gross, and embarrassed. So, we go back to depriving ourselves, striving towards perfection. We enter this endless, hopeless cycle.

We feel at a loss. How do we put an end to our “all or nothing” approach?

Watch the video below to find out!

Which approach will you take?

We choose to eat a variety of foods, treats in moderation and meals that satisfy us. We choose to find enjoyment in developing a healthy lifestyle. We choose to let go of perfection. We choose to find balance.

Caleb Greig is the Head Trainer of Burn Boot Camp South Chandler in South Chandler, Arizona. He loves to be outdoors, particularly camping, mountain biking, or kayaking. His hobbies are cooking, photography, and creating videos, but his passion lies in changing peoples’ lives through health and fitness. For nutrition tips and fitness inspiration, check out his Instagram account!

Step Up To The Challenge

We can lose focus of our goals fast when we become busy with life. Luckily, we can incorporate our active lifestyle into our workday easily.

Chris Stephenson, who is the Head Trainer at Burn Boot Camp Wake Forest, wants to challenge us to reach 10,000 steps at work, every day.

Get Moving

Currently, our world is always moving at light speed. Instead of taking the easy way out and parking in the first spot, park in the last spot. You’ll get in the habit and move more!

Use the stairs to your advantage. Just because you walked a few extra steps from your car to the building doesn’t mean you stop there.

Additionally, get creative when you take the stairs. Do some lunges or speed up your pace to get your heart rate up.

Another tip is to get active during your lunch break. Take a walk or use it as your time to get a quick workout in. You’ll regain focus and mental clarity to get right back into working hard.

Get your coworkers involved by offering “walking meetings” or by setting goals together. This will create healthy relationships and help you stay active.

Don’t Stop This Winter

The temperatures are dropping, but that’s not stopping us. We’re athletes here at Burn Boot Camp and we’ll continue to crush goals.

Try to get outside if the temperatures aren’t dangerously cold. This gets blood pumping and can boost your mood! Take the dogs for a walk or have a family outing at the park.

If you have family coming to visit, don’t use it as an excuse to skip camp. Bring your friends and family along! Saturdays are free to the public, and we are always offering a 14 day free test drive.

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm.

Stay Focused

We’re wrapping up Nutrition November and heading full force into the holiday season. It’s important that you remember all of the lessons taught throughout the month so you can continue to improve every day.

Ryne Robinson, Head Trainer and Transformation Expert at Burn Boot Camp Fort Mill, gives us his top tips for keeping our nutrition on track. Grab a pen and a sheet of paper, and let’s get started!

Top Tips For Success

Goal Setting

First, you want to set goals. Turn your focus away from losing 75 lb. as soon as possible, and instead, focus on making it to the gym and improving your nutrition.

Dial in on your nutrition when you create your goals. Reaching your protein goal for 5 days straight or drinking a gallon of water a day are equally as important to lose weight.

Calorie Counting

Food is fuel, which means your nutrition and diet are key to weight loss. Make sure you log your foods to hold yourself accountable.

Additionally, meal prepping 5-6 meals a day to eat every three hours will help you manage your appetite. By eating so often, you’ll be less likely to binge on junk foods later.

Eating your meals as scheduled will help you control your appetite and cravings. Ryne’s favorite rule is “everything in moderation.” This goes back to setting realistic goals!

Make A Calendar

Write down your tasks that you can do every day or every week. Scheduling your daily camp and making it every time will help you feel productive and hold yourself accountable.

It only takes 21 days to build a habit. By completing your task list every day and every week, you’re building healthy habits and replacing bad habits.

Mindset Is Everything

All month long we’ve been giving you tips on how you can be a healthier version of yourself. From meal prepping to recipes, we have you covered.

Now, you have to do your part! Hold yourself accountable by keeping a positive mindset. Fitness isn’t a destination, it’s a journey – more importantly, it’s your journey.

If you need some assistance in staying focused, schedule a focus meeting! Your trainer wants to guide you throughout your fitness journey, so don’t be afraid to ask questions.

We know the holidays can be hectic, but that’s no excuse to let your hard work go to waste. Start improving now!

Your Trainer Is Human

No goal is unreachable, especially with help. While living like your trainer can seem tough, they’re just as human as you.

Your Burn Boot Camp trainers are your Transformation Experts. They want to see you succeed and dominate your goals inside and outside of camp. We get better every day together.

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm EST.

Kiah Douglas, Head Trainer of Burn Boot Camp Sandy Springs brings us back to the basics of how to clean up our diet and work hard in the gym.You don’t need to be a beginner to find Kiah’s segment helpful!

Kiah gives us the advice we need by breaking the segment into five helpful categories. Whether you’re a seasoned pro or just beginning in your fitness journey, these tips can help you reach your fitness and nutritional goals. 

“Eat More, Lose More”

CRAP vs. FOOD is an important lesson we practice and preach here at Burn Boot Camp. CRAP is an acronym that stands for Carbonated, Refined , Artificial, and Processed. FOOD is an acronym that stands for Fruits/Veggies, Organic (lean meats), Omegas/Fats, Drink (more water). To turn your diet around, switch CRAP with FOOD.

Macronutrients

Macros can seem complicated, but they really only consist of fats, proteins and carbohydrates. It’s important to reach the ratios of 45% protein, 35% carbohydrates and 20% fats to gain muscle and lose fat. Meeting with your trainer can help you dial in on how to meet those ratios so that you can fuel your body after your tough camp.

Understanding Labels

Kiah takes us “grocery shopping” to give us a great representation of how to read labels successfully so that we can meet our macros. It’s important to eat your meals with the majority of your macronutrients being protein. Kiah’s grocery shopping examples can help you get started with clean eating!

What To Eat Pre/Post Workout

A common issue found that leads to stagnant weight loss is not eating enough. It’s important to eat both pre and post workout to prepare and replenish your body. Ignite is a great way to feel more energized before a workout, but can also be accompanied by a snack like half of a banana. Additionally, Afterburn is a clean, post-workout protein that helps your body replenish what it has just burned in camp.

Experiencing Delayed Onset Muscle Soreness

DOMS can be experienced 24-48 hours after a workout, which is the inflammation and soreness of your muscles. This might happen to people who haven’t worked out in awhile. It’s imperative to fuel your body with anti-inflammatory foods!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

Most women neglect their back, forgetting that it’s just as important as legs or arms. Building a better back can also help improve posture, as well as alleviate any kind of lower back pain caused by weakness.

Trainers at Burn Boot Camp Huntersville, Ashley Beasley and Mark Byrd show us the top 5 exercises to building a stronger lower back. They incorporate the Stability Ball, the Medicine Ball and the Terra-Core to bring us a killer workout.

Exercises:

1. Glute-Ham Raise
2. Supermans
3. Glute Bridge Raise
4. Hyperextension on the Terra-Core (or Bosu Ball)
5. Hyperextension variation on Stability Ball

Keep training your lower back and you’ll notice better core stability and improved performance in camp. Your back matters!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

While it may be tempting to want to take it easy on vacation, it’s still important to stick to your fitness routine. Most people assume that vacation workouts means boring exercises, which won’t get you motivated.

Mike Harper, Head Trainer at Burn Boot Camp Frisco, uses a pool, park and swing set as areas we can use stay fit! Luckily, with the moves below, you can stay active using moves like the ones we do in Camp.

Get Started

The swing set can be used with moves similar to the TRX bands. The moves on the swing set include several exercises from Single-Leg Squats to Push-Ups.  A Full Body Workout can be done completely using the swing!

Frisbees are the next big tool – Mike starts by using two frisbees as sliders in the park. Now you can Mod-Up with those Mountain Climbers or Push-Ups. In addition to sliders, Frisbees can be used in the pool for resistance exercises that get your heart rate up while you cool off.

There’s no excuse to stop moving – even on vacation!

Ready for more information on how to Get Better Every Day? Tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm!

It’s common for people to lose proper form after several minutes of hard work. We’ve all been guilty of it at one time or another, but it’s absolutely imperative that despite how much it may burn, that we keep proper form! With the wrong form, we could limit ourselves to getting stronger or could get seriously injured.

Holly Strickland and Ryan Day, co-owners and trainers of Burn Boot Camp Naples, show us common mistakes and how to fix them. They talk us through why it’s wrong and how we can position our bodies to maintain proper form.

Check out the ten exercises that you could be doing wrong

1. Plank

2. Push-Up

3. Squat

4. Skater Hop

5. Med Ball Slam

6. Skull Crusher

7. Lunge

8. Burpee

9. Rip 60/TRX exercises

10. Curls

To wrap things up, they demo all of the exercises correctly. Never do one of these moves wrong again after watching this video!

Be sure to tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

Yes! We are a big fan of using sliders at Burn Boot Camp. There are many different ways to incorporate sliders into your workout. Whether it’s a Lunge or a Push-Up, sliders not only make a workout fun, but they can be used to target every muscle group!

The moves

Chris Stephenson, Head Trainer at Burn Boot Camp Wake Forest, shows us how we can use sliders to target our full body.

For legs: 

Sled push

Lunge

For Abs:

Mountain Climbers

Knee Tucks

For Upper Body:

Inch Worm Push-Ups

Chest Fly

To top it off, Chris shows us his own slider exercise that he created! Sliders are easy to use and can also be taken everywhere – so get sliding!

Here at Burn Boot Camp, we love to lift heavy. Whether it’s arm day, leg day or even core conditioning, our trainers are always pushing clients to lift heavier weights! Some women feel like weight lifting might make them look manly, or feel that they aren’t burning as many calories. Well, those are total myths!

Burn Boot Camp Mount Juliet Head Trainer, Christen Jackson, lists the top 10 biggest weight lifting myths and explains to us why they’re wrong. From Number 10 being spot training to lose weight/inches to Number 1 being afraid of the bulk (which doesn’t exist for women). It’s important to challenge yourself!

Muscles need to grow – which means they must be fed and trained properly! You are an athlete. Don’t be afraid to lift heavy! Next time you’re about to curl those 15’s, try those 20’s.

#mindovermatter

See what Burn Boot Camp is all about by tuning into Burn TV LIVE every Monday, Wednesday, and Friday at 1 pm.

We’re about to help you take your workout to the next level. Founder and CEO, Devan Kline collaborated with the Burn Boot Camp Naples Team to bring us a killer Kettle Bell workout! Kettle Bells are great for targeting muscle groups from head to toe, which aids in major fat loss.

The Kettle Bell is an awesome piece of equipment if you’re trying to amp up your workout or if you’re trying to mix it up. Although the Kettle Bell may look intimidating, it’s not – and your Burn Boot Camp trainers are always there to help you do the moves safely. The exercises are demoed in the video with modifications up and down for those who need it. Try the following Kettle Bell workout using the 8-10 rep rule for more effectiveness.

Workout:

Kettle Bell swing

Deadlift

Single Arm Snatch to Press

Wood Chop

Sumo Deadlift Pulse

With all of the above exercises, it’s important to keep your shoulders back, head up and abs tight! If you need to practice some of the movements use dumbbells. We encourage you to push yourself every day inside and outside of camp.

Be sure to tune into Burn TV Live every Monday, Wednesday and Friday at 1 pm to learn more about how to kick your fitness regimen up a notch.