The Burns Fitness Podcast

This is the start of my new series named "You Are What You Eat". These next several months we will be exploring different elements of nutrition and I will be giving you the "Coles Notes Version" of what YOU need to know about each nutritional focus that is chosen! This week we discuss PROTEIN! Join me as we learn about how protein is a building block for our body and why it is ESSENTIAL for us to...

Join me for the last mini series on the Merry Mindsets! Today I talk about the importance of being in control over the holidays and using that inner control as a tool to mark progress. Control is extremely under rated when it comes to our nutritional health but is such a beautiful way to see mental and mindset progress! (Remember it's not ALL about the scale) As you navigate the holidays this Chri...

Save yourself alot of trouble these next two weeks and TAKE A BREAK! Being in a calorie deficit can be extremely taxing on the body both physically and mentally! Bump those calories up as you navigate the thickest 2 weeks of the holidays and realize that maintenance is actually a WIN during certain seasons of the year! Christmas being one of them! It will not only be refreshing to your mind and bo...

Food doesn’t have to be the only focus this Chrsitmas! You don’t NEED food to have fun! You also don’t have to OMIT all fun food to see progress. See food as a way to compliment whatever activity you are doing. This December, I encourage you to focus your attention on building fun memories and instead of building your day or days around food - build your food around whatever you have planned that...

Merry Mindset #2: Steer Clear From The All Or Nothing Mentality! Moderation. The word we all know we need to embrace more on the day to day but GOSH can it ever be difficult to put into place practically! I hate to break it to you BUT, it is one of the PILLARS when it comes to getting through December with your chin held high! Join me as I share some tips and tricks that have helped myself and man...

Join me, for this little mini series, as I discuss the importance of adjusting our mindset regarding different facets of health and fitness, especially during the holidays. Our mindset holds the power to long lasting health success, so let's dive in as we discuss exercise intentions and the WHY behind us exercising and moving our bodies.

December. Oh, December. Such a magical month! But when it comes to health and weight loss - it can really cause anxiety and fear, not to mention complete discouragement and frustration. Join my mom and I as we discuss what life used to be like, for us as a family, during Christmas, when we were both at our largest and how we've adapted things over the years to healthify the holidays! We share tuns...

Just a list of 36 things that I wish I knew before I started strength training. Practical tips and knowledge that will help you as you navigate up that "Strength Training Ladder".

Sorry for being a little MIA with the personal updates on the cut I'm currently in over the last few weeks (I explain everything in this episode). Here's a little recap on where I'm at after being in a cut for 8 weeks or 2 months. Hope it helps! Cheers!

You might have noticed a re-occurring theme this round: what do we do when things get tough? When life throws us a curve ball. When schedules get busy. When things happen that are out of our control? In this episode, I interview Laura Daly Trottier who tells us about her story and how she was able to ground herself when the going got hard. REALLY HARD. Ever since Laura stepped foot into my group,...

Join me as I chat with last round's winner of the fitness challenge and second place runner up for the weight loss challenge, Michelle Berger. She is one of my newer members but totally took the plunge this summer in joining our online community and program and has since lost roughly 25 lbs and has a newfound passion for the gym and strength training! We talk about the benefits of strength trainin...

Ok. I just noticed that somehow, since starting this podcast I haven't dedicated a single episode to strength training alone. WHAT?! How can it be? Especially since resistance training is what I am most passionate about? Join me as I discuss the basic principles of strength training and lead you up a "strength training ladder" of sorts. I take you through what I think someone starting as a complet...

I said I'd give a little update on here for every week that I'm in my cut so here it is! Just short and sweet!

Charlotte is a mom of 4 children - 2 biological and 2 adopted. Her son has many medical complexities and she has navigated through a great deal of trauma, stress and unpredictability over these last 3-4 years of her life. Charlotte's goals are not weight loss focused at all but she shares with us why she has chosen to prioritize her health and fitness amidst such a busy and hectic time of her life...

Have you ever asked yourself: "How on earth do I manage all that there is to do when it comes to my health and fitness, when there are so many other things that demand my attention, day to day and week to wee?" Do you ever feel overwhelmed or stressed with having to juggle a million things in a day and just not quite being able to carve out extra time for exercise or meal prep? Better yet, what ha...

I said I'd give a little update on here for every week that I'm in my cut so here it is! Just short and sweet!

Join me as my special guest tells her incredible weight loss journey of having gained and loss 100 lbs. Pam Wheeler is fit, healthy and has finally found balance but she did not get here over night. She shares with us the ups and downs of weight loss, the struggles of achieving maintenance and actually picking a goal weight as well as how big a role body image plays throughout the whole process an...

In this episode I go over my own personal updates after week 1 of being in a cut but the focus is spent on explaining the importance of incorporating good stretching routines. Flexibility and mobility MATTER and are so often overlooked in the fitness world! I talk about what exactly flexibility and mobility are and just why we should not neglect this area of our fitness! I share my own personal se...

Here we go gang! A new round awaits! I figured I'd take an episode to update everyone a bit on where I'm at personally - since I've got alot of new members this round - and give some practical and personal tips on how to navigate things while in a fat loss phase! I am planning for a 15 lb cut this round as I am gearing up for a "Bulk" or "Build" (aka putting on muscle) in the New Year and want to...

As I wrap up this current round I am reminded about just how important the process of goal setting is! Join me as I discuss 7 practical things to keep in mind as you set up your health and fitness goals, the 4 angles to keep in mind as you're creating your plan and why it is so crucial to have non scale or performance goals to focus on as you inch your way closer to a healthier you! Whether you ar...

Join me as I discuss and debunk everyone's all time favorite excuse as to why they are not losing weight: Hormones. I can't tell you how many times I personally have used this excuse in the past as well as hear clients truly and genuinely believe this is true on an ongoing basis. In this episode I explain what exactly hormones are and how they work in our body. I share the 7 biggest hormone player...

The weekend *insert dramatic music here*. So many of us can prance through the week like it's nobody's business while trying to lose weight. Nutrition is on point. Workouts are top Notch. Consistency is next level. But then it happens. The weekend hits and all of a sudden we are undoing all of the progress we made during the week and then some! Join me in this episode, as I give a bit of tough lov...

I've been getting alot of messages about what exactly my coaching program entails so I wanted to do an episode talking about my program from the perspective of someone who is rather new. For those of you debating on whether or not my program is for you, hopefully this will answer some of your questions! Join me as I chat with Vicky Struthers, a client of mine who joined Burns Fitness roughly 6 mon...

Binging is something that many struggle with but little admit to how real the struggle is. Join me as I share my own journey with binging and how it was the single most difficult thing that I had to overcome to experience freedom, heal my relationship with food and experience true progress in all other facets of my health and fitness journey. I explain what binging is and talk about the spectrum t...

This episode is a Q&A style format from group coaching clients. I mention this in the podcast but I did not answer all questions related to binging and/or hormones and menopause because I will be dedicating entire episodes to these topics on their own in the next few weeks. So know that I haven't forgotten your questions, I'm just saving them for a later date so I can answer them in full detail! B...