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.

Every day life can get hectic, but it’s not an excuse to skip your workout. Burst training is an effective way to spike your heart rate while engaging muscles. The workout includes 4 rounds of 4 exercises for 20 seconds of activity followed by a 20 second break.

Devan Kline, Founder and CEO of Burn Boot Camp, conducts a Full-Body Burst Training workout that can be used anywhere and anytime. Both exercises and modifications can be seen in the video below.

Exercises:

1. High Knees
2. Power Planks
3. Heismans
4. Mountain Climbers

Don’t let a time crunch slow you down! Keep Moving!

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!

We’re finishing up our Top Ten BBC Exercises with CEO and Founder of Burn Boot Camp, Devan Kline and fellow fitness expert, Daniel Ballard. They finish the Top 10 off with some exercises to work our whole body. With all 3 exercises, Devan and Daniel walk us through how to work our way up to the exercises – it’s how we get stronger!

Exercises:

Deadlifts – Daniel shows us the proper form for a Deadlift. This exercise is serious and works our legs – which is a big muscle group. To mod up, add more weight! Form is everything here.

Pull-Ups – Devan demonstrates several variations of Pull-Ups. He walks us through how to work our way up to unassisted pull ups. His exercises range from pull-ups on the TRX to negatives on the bar.

Chest Press – Daniel finishes off the last Top 10 exercises with a Chest Press. He explains how form here will help us be able to do Push-Ups on our toes and go up in weight with our Press.

These exercises are all about putting in the work to finally be able to do a full, unassisted pull up – or a deadlift with heavier weight. Keep working hard in camp.

Watch the video below for proper forms and modifications. Be sure to tune in 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.

Lower Body

Jump Squat

Lateral Squat Hop

Lunge with the Bosu ball overhead

Upper Body – push up variations

Alternating push up on the Bosu ball

Diamond push up on the black side of the Bosu ball

Pivot push up

Cardio

Burpee

Toe taps

Bus drivers

Watch the video below for more examples and how to put the movements together. This workout is great for those days where you can’t make it to the gym. Now you don’t have to skip a day!

We decided to take our next 3 top exercises outside this time – water front in Wilmington, NC. CEO and Founder of Burn Boot Camp, Devan Kline and fellow fitness expert, Ashley Beasley show us how to take our workouts outdoors for a change in scenery.

Taking Our Exercises To The Next Level

As you saw before in our Part 1, there are modifications up and down for each of the exercises. Devan and Ashley walk us through a series of exercises to target our full body! All of these exercises can be done without weight – take it to the beach, the park or your backyard.

Exercises:

Push-Up – Ashley shows us plenty of variations that can challenge us during camp.

Sprints – Devan sprints down the boardwalk showing the correct form and how to be explosive – safely, of course.

V-Up – Ashley walks us through the motions on how to work our way up to a V-Up.

Next time you’re in camp, challenge yourself when it comes to our Top 10 exercises. You’re sure to get stronger!

We still have 3 more exercises left in our Top 10! You don’t want to miss them. Tune in to Burn TV Live every Monday, Wednesday and Friday at 1 pm.

We all know that the metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain your activity capacity. Ever hear someone say that their “metabolism is getting slower” or “I have a slow metabolism”? While it is true that some people genetically have a slower metabolism than others, there is always a way to maximize your bodies ability to burn fat as fast speeds. Our metabolism is like the “dealer” of the macro nutrients when they are being broken down by the body. Put it this way, you butt, thighs, and hips will store all the pizza and wine while all the chicken breast and spinach go to your muscles! Put simply, the only REAL significant way to increase your metabolism is to build muscle. These tips below will give you a little insight on how to efficiently flush your body of toxins and prime your body to build muscle!

1. Eat Breakfast, Everyday! Never skip out on your first meal of the day. It is crucial to eat a healthy breakfast 30 minutes upon waking, breaking the fast from the night. Feeling rushed in the morning? Prep those breakfast meals the night before so it’s no hassle in the morning. Some great breakfast recipes to prep the night before are egg white muffins, overnight oats, or a protein shake!

2. Spice Up Your Life– Adding spice to your foods have proven to help rev the metabolism by kicking up your body temperature. Add cayenne pepper to your protein or start your day with a glass of hot water, cayenne pepper, and lemon.

3. Enjoy 6 small meals a day- Eating smaller meals throughout the day prevents your from binging out on one big meal,  it keeps your blood sugar in check (preventing spikes in blood sugar).

4. Pack on the Protein- Your body digest protein slower than carbs and fat, keeping you full longer. In a process called thermogenesis, your body uses 10% of your caloric intake by digestion. Protein takes longer to burn than carbs and fat, so your body expands more energy absorbing the nutrients. Another benefit of protein is that it helps retain lean muscle mass, which is the best fat burning tool you can have!

5. Don’t cut calories TOO low- Cutting you calories too low can be damaging to your metabolism. You may be tricking your body into thinking it needs to hold on to everything you eat by storing as fat.

6. Burst Training- This type of intense interval training elevated the  growth hormone and have been shown to decrease body fat and increase protein synthesis after exercise. Interval training burns more calories and fat not only during the workout but throughout the rest of the day.

7. Strength Training- Don’t be afraid of the weights! Building muscle is the most efficient way to boost your metabolism. The more lean muscle you have, the more calories you burn at rest. This should be a given!

8. Sleep- Studies have shown that women who sleep five hours or fewer per night are 32 percent more likely to experience major weight gain. When you lack sleep, your metabolism can’t function properly, and instead your metabolism slows down. Poor sleep also causes an increase in the hormone ghrelin, which signals the body to eat more.

9. Drink MORE Water- This is a simple way to speed up metabolism and burn calories. Our body needs to stay hydrated to maintain regular body functions.

10. Don’t take Shortcuts- Take the stairs, find a parking spot that allows you to walk a little further, ride you bike to a friends instead of driving, take a brisk walk everyday for at least 15 minutes. This small changes will help you burn extra calories throughout the day that sure do add up at the end of the week!