Burn Boot Camp

Today we're celebrating one of our most resilient members, Betsy. Betsy joined Burn because she was eager to lead a more active and healthy lifestyle. After all, being a #boymom is no easy task! Betsy was well on her way to reaching her overall goal of losing 70 pounds and was excited to conquer some other personal goals along the way. With her give it all ya got mindset and a work ethic that cannot be beat, nothing was going to stop her from becoming a stronger & healthie...r role model for her two boys. Unexpectedly, Betsy was challenged with a post-accident injury that required extensive recovery likely to leave anyone feeling defeated, but Betsy didn’t let this unforeseen incident set her back... With determination, motivation and all the encouragement from my entire Burn family, I decided to say goodbye to any and all excuses! This amazing community means more to me than you know. Our awesome trainers (with my injury in mind) helped me push through and never stop moving! Sure there may be hard days, but nothing worth having comes easy. Today I am so proud to say that I became 250 camps strong in 2020! Let's give Betsy two claps not only for her weight loss journey but for persevering through the tough times and not allowing anything to get in the way of crushing her goals! Start your transformation www.burnbootcamp.com/pooler-ga #transformationtuesday #burnbootcamp #burnpooler #burnbootcamppooler

BIG shoutout to this elite group that overcame every obstacle 2020 brought and crushed 250 camps this year! #keepmoving #burnbootcamp #burnbootcamppooler #burnpooler LIMITED TIME OFFER 4 Weeks $69... Sign up: www.burnbootcamp.com/pooler-ga See more

Alright, Burn Fam, we’re heading into Week 2 like I got this! If you’re new to this, there’s something you should know about Burn. You’ve got some people in your corner. Like a lot of people. People similar to you, different than you, people who are just starting out, and people who have been on the Burn train for awhile now. And there’s also a little something we know about you. You’ve got goals. You’ve had some setbacks. You’ve got drive. You’ve asked yourself if it’s wo...rth it. Listen, we see you. We know you. We are you. It doesn’t matter where you are on your journey-- if you killed last week or if you’re coming into this week feeling a little defeated. Today’s a new day, the start of a brand new week. Make it yours. You’ve got goals. You’ve got drive. You’ve got us. You got this! Rise to the Challenge: www.burnbootcamp.com/pooler-ga

Did you know at some gyms (and virtually) coaches don't have to be certified or hold a degree to coach you? It's true. All trainers at Burn Boot Camp MUST be certified personal trainers, and the trainers you will find here are highly qualified. Read for yourself. @morgan.m.purvis B.S. Health Science, Certified Personal Trainer & Nutrition Coach (NASM) @lexwritch_fit B.S. Nursing & B.S. Rehabilitation Science, Certified Personal Trainer (ACSM) @laurensanzone M.S. Health & ...Human Performance, B.S. Health & Wellness, A.S. Strength & Conditioning, Certified Women’s Health Specialist (NASM) & Nutrition Coach (in progress) @desireeeonta Certified Personal Trainer & Fitness Nutrition Specialist (ACE) @brennajensen B.S. Exercise Science/Health Promotion & Fitness Management, Certified Personal Trainer (NASM) Let our experienced, knowledgeable training team help you reach your fitness goals in 2021. Sign up now at www.burnbootcamp.com/pooler-ga and get in on our LIMITED TIME OFFER 4 Weeks | $69 #burnbootcamp #burnbootcamppooler #burnpooler (Pictured L-R: Alexis, Desiree, Lauren. Not pictured: Morgan & Brenna)

RISE Week Goal: Faster, stronger, better than last week. #RiseUp www.burnbootcamp.com/pooler-ga

Trainer and Fitness Nutrition Specialist @desireeeonta is here this week with some words about 2021. New year... same you? Don’t take this the wrong way, but we kind of like you how you are. Actually, we love watching you set goals and reach them and turn obstacles into jumping points. You’re really great at it so let's do that again in 2021! New year, big goals. New year, better outlook. New year, a faster, stronger you. ... This coming year, let’s let our bad days propel us, our failures push us, and our disappointments encourage us. And let’s do it together. New year, same you. Same us. Together. 4 Weeks | $69 www.burnbootcamp.com/pooler-ga #burnbootcamp #burnbootcamppooler #burnpooler #newyearsameyou

Way to go! You completed your first week of our #Rise Challenge and are officially on your way to a healthier lifestyle! Beginning (or restarting) a fitness routine is an exciting time, as it should be, but it might also feel overwhelming as you try to navigate through new workouts, nutritional advice, and life in general. The good news is a lifestyle change should be a gradual transition. In fact, it is recommended that you make small changes to your routine to build a m...anageable & sustainable healthy foundation to grow on. So, for right now, let’s focus on just a few changes. Challenge yourself to incorporate these tips into your routine from here on out. 1 At the beginning of the week, review your schedule and set a personal goal for the number of camps you plan to attend. For extra accountability, share your plan with a gym friend. On days when one of you lacks motivation, reach out to each other. 2 Drink at least 100 oz of water daily. Water intake is often overlooked, but it plays a vital role in your digestion & metabolism. Staying well hydrated will be a key factor in crushing your goals. 3 Speaking of goals, it’s time to set 1-2 goals to focus on over the next month. Your goal is what drives you to put in that hard work at the gym. It might be related to nutrition, mastering a specific exercise or anything in between! Tell your trainers your goal so that they can help you crush them. Your training team is so proud of you for devoting this year to YOU! 2021 will be YOUR year! Start your journey at: www.burnbootcamp.com/pooler-ga #burnbootcamp #burnbootcamppooler #burnpooler #newyearstrongerme

Put down the cookies and jump start your 2021 #goals 4 Weeks | $69 www.burnbootcamp.com/pooler-ga

OMGeee We our Valentine's Day apparel! Preorder is open until Sunday so head on over to our private members group to place your order.

See you tomorrow for full body strength!

Sip & Shop our Burn Market and support your fellow Burn Sisters while treating yourself or crossing off some names on your Christmas list! Want to sign up to be a vendor? Sign up here: https://www.signupgenius.com/go/904054DACA62CA1F94-burn (Only Burn Boot Camp Pooler members are eligible for vendor registration.)

Let’s have a little fun to get us through this spooky midweek hump!

Trainer and Fitness Nutrition Specialist, Desiree Eonta, is back with this week's nutrition topic-- mindful eating. I’m sure you’ve heard of it, but what does it actually mean and is it important? Mindful eating is being aware of your eating habits-- all of them: your hunger, satiety, triggers and senses. And it really is an important step in listening to your body and learning about how to fuel it well. So let’s break it down into a few easy steps. Here are ways we can take... to start practicing during stressful times and especially with the upcoming holidays! 1. Pay attention to hunger cues and eat when your body tells you to eat. Hunger cues include your stomach growling, feeling physically hungry, and/or your energy is low. 2. Eat with others at meal times. Make family meals a "thing" again. 3. When you are eating you are just eating-- no phones, no TV, no work! 4. Listen to your body and pay attention to satiety cues. Stop eating when you are comfortably full. Put the fork down and put your plate aside so you aren't tempted to clean your plate when you're no longer hungry. These sound like simple steps, but when we get caught up in the busy-ness of our week, it’s easy to skip them. When we learn to listen to our body, we can trust that it will let us know when it’s hungry and when it’s not. We can also learn to enjoy our meals which is a giant step away from "just another fad diet" and towards a "maintainable lifestyle". In the end, that's the goal and a win!

Wrapping up October with a busy week! 10/28 Warrior Wednesday Wear pink for our Breast Cancer Awareness Tribute Workout 10/30 Spirit Day Wear your costume for our festive Friday workout! 10/30 Adult Trunk or Treat (See members only group for details.) Pumpkin Carving Challenge carved pumpkins due 10/30. Best one wins $25 Burn Bucks!

Morgan here with your #FitTipFriday: Last week we discussed the importance of staying committed to our goals throughout the weekend including continuing to track nutrition. It’s the weekend, and you might be thinking, I am going to a cookout this weekend and know I’ll be eating a burger, ALL the sides and Karen’s delicious brownies for desert so I’m not tracking that! Well, I am here to tell you that if your plans include going to a BBQ on Saturday, then by all means, ...go and enjoy yourself! Seriously. What I will also tell you is not to call the whole day (or weekend) a wash just because you have plans to chow down on a burger and dessert and to wash it all down with something bubbly. Instead, log that anticipated feast ahead of time so you know what macros you need to fill in beforehand and eat according to your goals for all your other meals/snacks of the day. The great thing about counting macros is it does not restrict you from enjoying the foods you love. Tracking your nutrition in advance allows you to plan ahead and adjust other meals/snacks in your day so that you can fully enjoy the food at the party and not feel guilty about it later. Happy Friday, friends! Keep moving and keep tracking!

Never miss a Monday! ...or Tuesday, Wednesday, Thursday, Friday or Saturday.

Morgan here with your #FitTipFriday: We all say it Weekends are too short! but they actually make up a HUGE part of our week counting Friday, 42.8% to be exact. Nine out of 21 meals are consumed during this time. When you consider this, it might be easier to understand why we are always emphasizing the importance of weekend choices. Working towards fitness & nutrition goals takes commitment which you put forth all week so why let it all go just because it’s Friday? ...A big struggle for many, myself included, is finding balance between enjoying the weekend to the fullest while still maintaining devotion to our goals. Here are a few of my tips to find that happy medium over the weekend: Hitting camps on Fridays & Saturdays accounts for 1/3 of your weekly workouts so show up to the gym regardless of what day of the week it is. If you usually hit 5 camps M-F but had to miss a day, make it up on a Saturday! Continue to track your food over the weekend. I can personally attest to the importance of this one! If you are struggling to hit a personal goal but are only dedicating yourself to it 4/7 days, this is likely the answer to your problem. Prep snacks/meals that fit your weekend adventures! Don’t leave home without a healthy snack at hand so you can stave off those hunger pains that could cause you to hit up a donut drive thru and have a healthy lunch prepped and ready to grab when you return. If you have a healthy lunch ready in the fridge, you are more likely to eat that pre-planned meal after a morning out vs grabbing fast food on your way home.

Trainer and Fitness Nutrition Specialist, Desiree Eonta, is back again this week to continue talking about the s word stress! I’m diving back into nutrition and stress this week and discussing how we can work to combat stress with proper nutrition. We know from last week that comfort foods can either hurt or help depending on how our body responds. We also know that what we eat can contribute to either feelings of well-being, happiness and an improved quality of sleep or q...uite the opposite. So how does this help and what can we do? Well, foods high in omega-3 fats, vitamin D and other important micronutrients help support the production of serotonin (happy chemical). By getting in your fish servings, foods high in vitamin D (fish, egg yolks, dairy and mushrooms) and sun exposure not burns we can help to increase those serotonin levels. We also know that our gut plays a serious role in the development of our mental health. Inflammation and poor gut health has been linked to anxiety and depression as well as several other mental illnesses. Therefore, it is incredibly important to pay attention to what contributes to good gut health and what doesn’t. Eating a diet rich in naturally fermented foods such as yogurt, kefer, kombucha, miso, kimchi and sauerkraut can help to improve and restore overall gut health AND steering clear of artificial colors, flavors and sweeteners is also important to avoid throwing off that good gut balance. This week, focus on high omega-3 and vitamin D foods and fermented foods. See how your body feels during and after eating them! And make meal time a thing by enjoying it with the people you love. We’ll check back next week and see how it goes!

Never miss a Monday! Who’s ready for Burpee Madness?