The Burns Fitness Podcast

This week’s episode is really a members-only deep dive — it’s designed for those of you who are part of the Fall 2025 Round and more specifically a crash course for those of you who are new. If you’re not in this round, it may not feel as relevant, but for my current crew, this is your guide to everything we’re about to dive into together. I’ll walk you through how the app works, what weekly accou...

I didn’t plan to go extreme. But after feeling a bit off, noticing my weight creeping past my usual “comfort zone,” and finding myself a little too cozy with daily treats, I knew I needed a reset. And nothing fuels me more than a challenge (as you guys all know).   So I made a bet—with my husband, with myself—and cut out junk food for 2.5 months. No chips, no chocolate, no takeout, no fluffy in-be...

You’ve probably heard that inflammation is the root of all disease —or maybe you’ve seen those posts telling you to cut out “inflammatory foods” like gluten, dairy, or sugar. But what if we’ve been getting it wrong?   In today’s episode, I’m unpacking one of the most overused and misunderstood terms in the wellness world: inflammation . We’re talking about what it actually is, when it’s helpful, w...

Hey friends — today’s episode is a big one. We’re digging into something that impacts literally everyone — the silent nutrition gaps that so many of us don’t even know we have. I’m walking you through 9 essential nutrients that most people aren’t getting enough of — and no, this isn’t about fear-mongering or needing a cupboard full of supplements. It’s about awareness. Because once you know what y...

In this episode, we dive into three of the most popular — and misunderstood — supplements in the fitness world: creatine, BCAAs, and pre-workout. Whether you’ve been taking these for years or you’ve just wondered if you should , I break down what each does in the body, how they’re used, and what the science says about their effectiveness and safety. Are they necessary? Are there risks? And what do...

Is fruit making you fat? Should you be cutting back on bananas, berries, or apples just because they contain sugar? If you’ve ever been told to avoid fruit on keto, carnivore, or just in the name of “eating clean,” this episode is for you.   In today’s myth-busting installment, we’re diving into one of the most frustrating (and persistent) claims in the world of diet culture — that fruit is unheal...

We’ve all heard the message: if you care about your health, you  have to buy organic. But is that really true? In today’s episode, we’re diving deep into one of the most common food debates out there — organic vs. conventional produce.   Are there real nutritional differences? What about pesticide exposure? Is “natural” always safer? And what does the science actually say about long-term health ri...

Okay, so here’s the deal. The wellness world is loud . Everyone has an opinion, everyone’s selling something, and half the time you’re left wondering if seed oils are killing you or if kale is somehow controversial now. 🙃   Enter: Andres Ayesta , a registered dietitian and certified spots nutritionist, who’s not afraid to call out the BS. In this episode, Andres and I dig into what’s actually goi...

In this kickoff episode of  Debunking Nutrition Myths , we’re zooming way out to look at the big picture. Before we start unpacking the hot takes — from seed oils and creatine to detox drinks and diet culture drama — we need to talk about what actually matters when it comes to your health and nutrition. This episode is all about cutting through the noise and grounding ourselves in what moves the n...

Welcome to the official soft launch of our Spring Round 2025! 🌸💪   This client-only episode is your go-to guide for everything related to my upcoming spring round and fitness challenge. I’m walking you through all the key details to help you feel prepped, organized, and excited heading into next Thursday’s official start.   Here’s what I cover in this episode:  -A breakdown of the awards and pri...

Ever feel like food is constantly on your mind? Like there’s a never-ending mental tug-of-war around what, when, and how much to eat? You’re not alone. Food noise is real, and it’s more than just a matter of willpower—it’s deeply tied to biology, environment, and mindset. In this episode, I dive deep into food noise—what it is, why some people struggle with it more than others, and most importantl...

Join me in this eye-opening conversation with Lynette O’Donnell, a seasoned fitness instructor with over 30 years of experience, as we dive deep into the world of perimenopause and menopause. If you’ve been struggling with shifting hormones, stubborn weight gain, hot flashes, frustrating sleep disturbances, or just plain feeling  off in your body, this episode is for you!   We discuss: -The real i...

Understanding Baseline Stats: What They Mean & Why They Matter Ever feel like you’re drowning in numbers from your smartwatch or scale, but have no idea what they actually mean? In this episode, we’re breaking down the most common health and fitness stats—what they really tell you, which ones actually matter, and how to use them to your advantage. Spoiler alert: the scale isn’t the only number...

Looking for some serious inspiration to kick off the new year? This week, I sit down with Emma, one of my incredible clients who has lost 95 pounds in just one year! But don't miss this, our journey together started roughly 3 years ago. There was alot of learning and "connecting of dots" that happened before she got to this wonderful year of progress! Her journey is a testament to the power of det...

I’m so excited to kick off the new year with a fresh round of fitness goals and the launch of my brand-new app! In today’s episode, I talk about why I decided to create the app, how it’ll make everything more streamlined, and what you can look forward to as we dive into another fun fitness season. I also share my vision for staying consistent, setting realistic goals, and keeping that spirit of ba...

In this last episode of 2024, I urge you to find your footing so you can remain grounded over the holidays! I call it the Holiday Balance Act—think of it like walking a tightrope over the next two weeks. With all the holiday food, family gatherings, and extra stress, it’s easy to lose our balance. But just like a gymnast on a balance beam, we’ve got to find our footing and stay steady to make it t...

Get ready to dream big with this episode as I dive into the ultimate fitness wishlist! From must-have staples to dream gym upgrades I’ll guide you through the essentials and beyond. Whether you’re creating a home gym on a budget or planning to go all out, this episode is packed with tips and ideas to help you design your perfect setup.  I’ll also touch on stocking stuffer ideas, cardio equipment o...

The Gift of Now - Building Resilience Before the Holiday Rush 🎄   December is here, and with it comes the hustle, bustle, and a whole lot of challenges for our health and fitness. But what if this month didn’t have to derail all your progress? What if you could thrive through the holidays instead of just surviving them?   In this episode, I’m diving into the importance of strengthening your minds...

In today’s episode, we’re diving into the concept of tracking and self-monitoring — and why it can be a game-changer for reaching your health and fitness goals. Whether it’s keeping tabs on your nutrition, exercise, or body metrics, there’s a reason why research shows that those who self-monitor consistently see greater success in both achieving and maintaining their results. We’ll explore the var...

In this episode, I’m keeping it real and personal. Life happened this past week, and my usual rhythm of nutrition, fitness, and even sleep took a hit. Sound familiar? It’s a reminder that sometimes things get hectic, and we all fall off track. But what’s the way forward when it feels like everything’s out of sync?   Join me as I dive into the practical steps I’m taking to regroup and reset after a...

In this episode, I sit down with my brother, Joey Daigle, to catch up on his journey toward better health amidst a packed schedule. Joey shares updates on his weight loss progress and talks about the strategies he’s using to maintain consistency in his routines. We dive into the challenges he faces and we talk about practical tips and accountability to help him stay on track.  Together, we set new...

In this episode, we’re cutting through the confusion around Cheat Meals, Diet Breaks & the Role of Exercise in Fat Loss . Today, I’m sharing insights that will help you take the direct route to your goals instead of getting lost in dieting myths and misinformation.   Here’s what you’ll learn in today’s episode:   • Cheat Meals & Cheat Days: Are they really helpful, or do they keep you stuc...

In this episode of the Burns Fitness podcast, we tackle one of the most frequently asked questions: “How quickly will I lose weight?” As a coach, I emphasize that weight loss usually takes longer than most people expect, and that’s completely okay. We explore the natural impatience many of us have and why the desire for fast results can often lead to unhealthy and unsustainable practices.   The ep...

We all want the secret formula or the special recipe that will allow us to lose fat the quickest and easiest don’t we? So in today’s episode I explore different diet strategies that you can embrace to help you get and STAY into a calorie deficit long enough to reach your goal! I talk about some common misconceptions around dieting and share the number one factor, across all diets, that impacts suc...

An entire podcast episode all about junk food - doesn't really get better than that right? . Join me today as I do a deep dive into how junk food - or ultra processed foods - impact our ability to lose fat. We all know that to lose fat it all boils down to calorie balance. But are all calories created the same? Are there any advantages, when trying to lose fat, in trying to consume less processed...