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 complete beginner should focus on, starting at that first rung of the ladder, and take you all the way up to the top of the ladder as I explain the different transitions that happen as you may want to traverse into intermediate lifting and then even into advanced lifting.

There are incredible benefits to just strength training even at a beginner level so the goal of the episode is not to convince you to climb the ladder but rather just understand what things might look like at each stage of the ladder. AND for those that might be interested in upping their strength game, this will act as a bit of an outline to make sure you have mastered each rung before you proceed to the next!

Regardless of where you land on the ladder, I hope that you can learn to embrace strength training as a whole and make it a part of your weekly lifestyle! There are so many benefits that it brings from a health perspective that it's hard not to make a priority, even if only a time or two a week!

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. Charlotte gives us some practical tips that she implements weekly to help her remain consistent with healthy nutrition and exercise. She is very honest in saying fitness is not a passion of hers and she really does have to practice discipline so she can gain the strength and endurance that she will need to care for her son as he gets older.
.
Charlotte is my cousin and I have been with her on this journey for several years now. If there's something that she has taught me, it's that you can either make excuses with what life throws at you OR you can make those things what motivates you to be better. Every single week I admire this girl's tenacity. She never gives up. She keeps a rational head space. And she has so many NSVs to tell of that are a testament to her efforts and consistency.
.
If you are finding yourself continually making excuses as to why you can't exercise or why you can't' eat healthy, give this one a listen. I hope it inspires you as much as it did me!

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 happens when a curve ball is thrown your way? When ADDED stress comes knocking at your door? Often times these things can lead us to: throwing in the towel, falling off the wagon or just simply giving up on it all together. Join me as I talk about "How To Navigate The Nutty" this week. I share my update with all of you and explain why maintenance this week was nothing but a BIG. GIANT. WIN. I talk about the different stressors that presented themselves for me this week and how I quickly changed my plan to accommodate those stressors. I share my "stove top" analogy and how it's visual often helps me when life gets a little crazy. And I remind everyone that just like when we are making contributions to a savings account - every. little. bit. counts. So rather than throw in the towel when things get hectic, and "start again" some OTHER time that will be less stressful - let's navigate those times in a way that keeps us lined up with our goals and really lean in to our moderation mindset FIGHTING against that perfection mentality that likes to creep in during weeks like these! Because let's face it. There is always something. So we need to learn how to deal when that "something" presents itself.

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 and so much more!
.
This girl is a beloved client of mine who I truly respect and admire. She's inspired me countless times when I was feeling blah with my own fitness journey. In the Burns Fitness Fam she is known for her muscles, positive energy and never give up attitude. I am blessed to have crossed paths with her and I hope you can all learn as much from this woman as I have over the years.

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 set back and subsequent injuries that were a direct result of not stretching as well as what I recommend as a healthy standard for time spent stretching (and rolling) weekly! Stretching = self care in the fitness world! If you overlook it or underplay it - you will either wind up injured or simply will not be able to push yourself to the degree that you need to reach some of the goals that you might have! PLUS did I mention stretching feels ABSOLUTELY AMAZING for our bodies? Once you get hooked it is hard to stop!

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 be at my leanest for that. I'm super pumped and YOU can be too! Fat loss doesn't have to be the annoying elephant in the room! Knowledge is power and when you have the right information it can really make the process so much more enjoyable!!

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 are a current client of mine or are newly signed up for my upcoming fall round, use this to bridge the gap from now until September 15th! You won't regret taking 30 minutes of your time to line yourself up in the right trajectory to meet those goals of yours, once and for all!

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 players when it comes to fat loss. And I end with briefly touching about the one particular stage of life when you CAN ACTUALLY blame your hormones --> menopause. And how you can navigate this particularly fragile stage of life.

I hope what you take away after listening to this episode is that hormones are our friends. They are working FOR us not against us (almost all of the time). We simply need to come alongside them and help ourselves. Hormones are beautifully intricate and keep our bodies alive and regulated. They don't deserve all the hate we throw their way. But they are not miracle workers. They cannot do everything on their own. They need our help to keep our bodies healthy and fit.