The Burns Fitness Podcast

Join me in this last episode on restoring our relationship with ourselves. Today we discuss body image. Why do we tolerate constant criticism and insults from ourselves when we would never tolerate being treated like that by others? I talk about how to stiffle the mean girl that lives with in and I highlight some practical guidelines in switching that internal dialogue from one that is negative to...

One way we know whether or not emotional eating is a problem for us personally is when it becomes self destructive. Self sabotage is a concept that I see happen alot within my client base and have also experienced it's power first hand in my own weight loss journey. In keeping with our theme of FEELING our emotions instead of FEEDING them, sometimes we forget to give ourselves time and space to pr...

And now - we dig a little deeper. Join me as we talk about the number 1 self sabotage culprit out there: ourselves. And more specifically in regards to emotional eating. So many people start this journey with high hopes and great intentions. They might even have a great action plan laid out and alot of motivation to carry them toward their goals. But sooner or later it happens. Stuff happens. HARD...

What better as an episode in our series than to tangibly hear the story of someone who has been on a mission to restore her relationships with all of the things that we have been talking about so far! Join me as I interview my guest speaker and cherished client, Amy Syvertson. This girl came to me about 6 months ago and had no intention of taking on more than she could handle. She was very up fron...

Our relationship with food. The unconquerable mount everest to climb, mentally. The challenge of all challenges. The almighty beast to sleigh when it comes to our health. Join me as we dive in to the many layers that comprise our relationship with food. This relationship right here is the linch pin that either holds everything together or makes everything fall apart. It's important. It's hard. It'...

Oh the scale. I can already see all the eye rolls coming at me with this episode! This week we're aiming to better understand ourselves and the scale in order to repair what often can be a very turbulent relationship. We'll discuss the gift that the scale really is to us in our weight loss journey. We'll talk about why the scale gets such a bad wrap. Ultimately we'll see the scale really isn't tha...

Exercise is such an important facet of our health and fitness journey and really can be such a gift that we get to enjoy BUT, sadly, we don't always see it that way. Join me as I talk about the huge impact exercise has on our over all quality and longevity of life. I talk about the benefits of exercise, I describe the "relationship with exercise" spectrum and the unhealthy tendencies of both extre...

I'm back! I hope you all are ready for an awesome fall round together! As we wrap up the last quarter of the year our focus will be on restoring our relationships. Consider this an "Intro" episode before we dive into the thick of our theme this round. Join me as I give everyone a little update on where I'm at personally and what I'm up to these days (especially for those of you who weren't apart o...

In my last and final episode for this SOS Strength series I wrap up by discussing the core and shoulder muscles as well as reviewing form cues for the military press and plank. The main topic at hand for this week's episode is deload week. If you decide to up your strength training game and are being truly consistent with your program while challenging yourself week to week, it is important to sch...

In today's episode we're all about the back muscles. We learn about the traps and lats and how they are major players for our back health. We also focus on kickbacks and back extensions for our exercises of the week. The main topic at hand though is PROGRAM DESIGN. This is a concept that often gets missed as we begin our fitness journey and especially as we become more specialized. I talk about th...

This week we look at the bicep and tricep muscles of the arm. We also delve into proper technique for good chin up and tricep dips form. But our main focus in today's episode is on the topic of subing out exercises. We've all been there. You take a look at the new program your coach has just given to you and you notice * insert exercise of choice* . You immediately want to change it out for someth...

Welcome to week 4 of my SOS Strength series! Today I cover the pecks and all that they are purposed to do, as well as, go in depth with proper form technique for the bench press and push up exercises. The focus of today's episode is on supersets. What are they? Why do we program them? And when do we use them? Superset has become a bit of a "buzz word" in the fitness industry today, so I wanted to...

Today I discuss one of the easiest ways to optimize your training: rest & recovery! Doesn't it sound too good to be true? To maximize your strength training results you simplly have to take more time to rest? It's the truth! In today's episode I talk about the specifics around resting between sets, particularly comparing at home workouts to working out at the gym. I also cover different restin...

Why is it useful to fine tune our strength game? It's called OPTIMAL training! We want to get the most bang out of our buck when it comes to fitness and working out. So the smarter we train the more results we see with time! In today's episode we cover the hamstring and calf muscles as well as proper technique for the conventional and romanian deadlift. We also scratch the surface of what it means...

Welcome to a whole new season of The Burns Fitness Podcast! This spring we will be discussing everything strength! In today's episode we cover the hip flexor and quadricep muscles as well as proper technique for the squat and sit up exercises. I talk about how the most important thing to do during week 1 of any strength program is to properly learn the form of each exercise! Sometimes it can feel...

The last and final episode of our "You Are What You Eat" series. Today's topic is the linch pin to everything we have learnt these last few months together: Balance. If we do not view all that we've learnt through a lens of balance, ultimately it won't stick. So join me as I discuss how I coach people to navigate through their health and fitness goals with balance. I offer some advice on how to se...

In today's episode we are talking a little less about the WHAT we eat and focusing a little more on the HOW. Knowledge is power. I truly believe that. It's useful to understand food groups and their impact on our health, it's useful to know that weight loss comes through a calorie deficit and it's so helpful to have formulas that guide us with how many calories to shoot for day to day and week to...

I couldn't help but interview yet another success story and client highlight. Join me as I chat with Alison Burt and learn about her journey to a healthier self! Alison has lost 40+ lbs now and counting in just the past 6 months! She has been focused, driven, determined and so intentional about this process and goodness has it ever transpired in her results! Truly I had anticipated rescheduling th...

This girl has been ON A ROLL! Join me as I interview Tawny Epperson and talk about how she has managed to lose 34 lbs in under 6 months! She has seen break through in finally being able to gain momentum with getting healthy, fit and losing weight AND she's been able to do so injury free and enjoying the journey! Losing weight and getting healthy is no easy task. Tawny shares her story with us and...

What's the big deal with salt, anyways?! Well, let me tell ya! Join me as I discuss 3 of salt's main roles in the human body and elaborate on the one that applies to us all the most! I talk about how salt can directly impact our health and also talk about it's relation to weight loss. And as usual I end off giving some practical advice on ways to decrease sodium intake over the long haul. Enjoy!

This week we focus on alcohol. As you may know, alcohol can really play a role when it comes to striking a calorie deficit for weight loss. Not only is it very calorie dense but it also carries quite a few health risks along with those calories. Join me as we discuss alcohol's journey through the body as it is ingested and how it affects the different organs it visits along the way. I talk about w...

Water is such a pillar when it comes to our health. Sadly, because it doesn't necessariliy directly impact weight loss, many people decide not to prioritize hydration. Join me as I discuss 12 UNREAL benefits that come from simply drinking enough water on a regular basis. I also share some hydration hacks for those who may be looking for some practical strategies to increase their water intake!

Fat. The last amigo of the macronutrient trio! Join me as I discuss the main concerns with fat 1. being that it is the most calorie dense macronutrient which we need to be mindful of as we build our menus. especially if trying to drive fat loss and 2. the role of fat and how it directly impacts our blood cholesterol levels. I talk about saturated vs. unsaturated vs. trans fats as well as why we wo...

Carbs have gotten such a bad rap over the years and this can really grind my gears. In this episode I’m hoping to remove the fear that is so often found around consuming carbs and explain the importance of carbohydrates in our diet as well as walk through some ways that we can be strategic in how we eat carbs to help us with our fat loss and health goals. Join me as we learn about what carbohydrat...

Carbs are BAD, right? Ever hear that before?! WRONG! That statement literally could not be further from the truth! In this episode I use Fibre as an example of a carb that is actually so GOOD for you, so we can debunk this old myth once and for all! Fibre is an element of nutrition that can often be overlooked or even completely disregarded but I cannot over state how important dietary fibre is wh...