The Burns Fitness Podcast

Weight loss can feel WAY more complicated than it needs to be. Between diet trends, social media advice, calorie counting, fasting, macros and everything in between… where do you even start?In this episode, I’m simplifying the crap out of weight loss. We’re going back to the basics of what actually drives weight loss, then zooming in on the nutrition specifically. I explain how you can sneak yourself into a calorie deficit without necessarily tracking every bite you eat.  And I share 12 practical, realistic ways to make that happen, without feeling like you need to overhaul your entire life.Whether you’re brand new to your weight-loss journey or just need a good back-to-basics refresher, this one’s for you! 💪

Just me explaining everything you need to know about this month's checklist ;)

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 accountability looks like, and what you can expect from me as your coach. There are a lot of options and resources I provide, but in this pre-round week the goal is simple: to figure out the sweet spot that works for you. That might mean keeping it foundational — just focusing on accountability and using the app — or it might mean layering on extra challenges if you feel they’ll motivate you and help keep you on track.From there, I break down the optional challenges — the Biggest Loser Challenge and the Fitness Challenge — so you can decide what fits your journey best. I also touch on the strength program and how to make it work no matter your current fitness level.My hope with this episode is to help you feel prepared, confident, and excited heading into the Fall Round. Whether you’re keeping it simple or going all in, this will give you clarity on how to approach the next 10 weeks in a way that feels doable and motivating for YOU.

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-between “moderation” zones. Just clear lines, real food, and a whole lot of reflection. This episode isn’t about rules or restriction—it’s about what actually happens when you press pause on the ultra-processed stuff and pay attention. I’m sharing what surprised me, what helped, what was hard and what I’ll be carrying forward now that it’s done. If you’ve been feeling stuck, a little blah, or like you’re just drifting out of alignment with your goals—this one’s for you. 

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, when it becomes a problem, and what role nutrition really plays in all of this. I’ll also share some of the most common myths floating around online—like whether seed oils are the enemy, if sugar is really to blame, and why those trendy food sensitivity tests might not be telling you what you think. If you’ve ever felt confused or overwhelmed by conflicting health advice about inflammation, this episode is going to give you some clarity (and a little peace of mind).Here’s a sneak peek of what we’ll get into: • What inflammation actually does in the body• Why “inflammatory foods” lists are often misleading• The real lifestyle factors that may be fueling inflammation• How perimenopause and menopause tie into the picture• And what practical steps you can take to feel better and support your bodyThis isn’t about fear or food rules—it’s about understanding what’s real, what’s hype, and what actually helps. 

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 you might be missing, you can start making smarter, simpler choices that actually support your energy, your mood, and your long-term health.And here’s the cool part — I’m also sharing 10 everyday “superfoods” that can help you naturally fill those gaps. No powders, no magic pills — just real food with real benefits.We’ll talk about what nutrient-rich eating actually looks like, why it matters so much more than just hitting a calorie goal, and how to make it doable in real life — even if you’re busy, tired, or not a huge fan of veggies.If you’ve ever felt low energy, struggled with cravings, or just wanted to eat a little better but didn’t know where to start — this one’s for you.Let’s talk about what your body’s really craving — and how to give it more of that, one simple choice at a time.

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 real studies, not influencers, actually reveal? Let’s separate the facts from the fads so you can make informed choices about your supplements. What You’ll Learn:• Why creatine might be the most underrated supplement for women (hint: it’s not just for muscle). • The surprising truth about BCAAs — and why your wallet might thank you for skipping them.• Why pre-workouts can backfire over time — and what to watch for.• The scientific consensus on all these productsBy the end of this episode, you’ll have the clarity and confidence to decide which supplements (if any) truly support your fitness goals — and which ones you can leave on the shelf.

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 unhealthy because of its sugar content. We’ll unpack where this idea came from, how it’s been spread, and what the actual science says about fruit, weight gain, and health. Spoiler: nature’s candy isn’t your enemy. 🍓 Whether you’re a fruit lover feeling food guilt or someone who’s been avoiding the produce aisle altogether, this episode will give you the clarity (and confidence) you need to enjoy that mango without second-guessing it. 🎧 Hit play and let’s sort fact from fruit fiction.

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 risks? We’re cutting through the noise, busting some major myths, and getting real about how to make smart, confident choices when it comes to your fruit and veggie options — no fear tactics, no guilt, just facts. If you’ve ever stood in the grocery aisle wondering if those organic apples are really worth the extra few dollars, this episode is for you. 

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 going on behind the wellness curtain—misinformation, political influence, and marketing disguised as “health advice.”We also talk about the personal experiment he’s launching: he’s putting a whole foods diet head-to-head with a strict carnivore diet, all tracked with blood work, DEXA scans, and the whole nine yards. The goal? To get to the bottom of whether the carnivore diet is all it's cracked up to be or whether simply eating a more whole, nutritious diet may be all you actually need. It’s bold, and it’s going to get people talking. And to kick off my brand new series on Debunking Nutrition Myths, we’re taking a closer look at the carnivore diet and debunking a few of its biggest claims—starting this series off with a bang.We also dive into:• Why nutrition isn’t as complicated as influencers want you to believe• What Andres learned from a year on keto• What actually works when it comes to weight loss, mindset shifts, and sustainable change• Andres’ simple “Core 5” strategy that anyone can start using today Whether you’re deep in your own weight loss journey or just trying to make sense of all the noise out there, this one’s for you.Connect with Andres: • Instagram: @andresayesta • YouTube: Andres Ayesta • TikTok: @andresthedietitian • LinkedIn: Andres Ayesta • Website: planosnutrition.com

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 needle. I’m sharing why it’s easy to get distracted by the tiny details, and what four things you should be focusing on first. We’re talking common sense, clear direction, and a little bit of tough love — because obsessing over grass-fed beef means nothing if we’re skipping the basics. What you’ll hear in this episode:• Why getting caught in the nutrition weeds can be more harmful than helpful if we're not careful• The four foundational habits to master before anything else• What the science says about ultra-processed foods — and why this matters more than any label• How to protect your mental bandwidth and be intentional with what your focus is• Why “cutting through the noise” has become my personal mission for this seasonWhether you’re deep into your health journey or just getting started, this episode will help you refocus and feel empowered to ignore the hype and prioritize what matters. 👉 Tune in now — and let’s explore the nutrition forest together, without getting lost in the leaves.

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 prizes available this round (worth over $500!)-An overview of the Blast, Bridge, and Basic checklists and how to choose what level works best for you-What’s expected each week if you’re participating in the challenge -Why the challenge is optional and how you can still benefit from the group even if you’re not joining -The Spring Round podcast theme: Debunking nutrition myths using science-based research-Why this soft launch week matters — and how to use it to get organized and ask questions so you’re ready to roll by April 10th Whether you’re all in on the challenge or just easing in, this episode will help you feel grounded, informed, and confident as we kick off a brand new season together. Let’s make this round a great one!

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 importantly, how to turn the volume down. I share my own journey, the science behind it, and practical strategies that help quiet the mental chatter around food.What You’ll Hear in This Episode:✔️ What is food noise?✔️ Why some people experience more food noise than others – genetics, metabolism & environment.✔️ The connection between food noise & stress, sleep, and emotional eating (and how to break the cycle).✔️ Practical strategies to manage food noise—how to work with your body, not against it.✔️ The role of GLP-1 medications (Ozempic, Mounjaro, etc.) in reducing food noise—what they do, their benefits, and potential downsides.✔️ How to find food freedom—where food no longer controls your thoughts, but simply fuels your life.This episode is NOT about excuses. It’s about understanding and empowerment—so you can stop feeling like you’re “failing” and start working with your body to make sustainable progress. If you’ve ever felt trapped by obsessive food thoughts, this episode is for you. Let’s explore what’s really going on and how you can take back control.Tune in now, and let’s turn down the noise together. 

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 impact of strength training and HIIT during perimenopause & menopause.-Why movement alone isn’t enough – the type of exercise that makes the biggest difference.-The role of nutrition in managing hormonal shifts, metabolism, and weight.-Mindful eating & portion control – small changes that lead to big results.-Common challenges women face in midlife fitness and how to overcome them.-The truth about hormonal changes and weight gain (it’s not all in your head!) Key Takeaway? Perimenopause and menopause are a new season of life—but they don’t have to mean decline. By making strategic fitness, nutrition, and lifestyle choices, you can feel stronger, healthier, and more energized than ever before! Listen now to get the full conversation and practical strategies to thrive in this phase of life!**A Note on Guest Interviews: I love bringing on guests with different experiences and perspectives to share their unique insights on health, fitness, and life. While I may not always share the exact same opinions or approaches, I truly enjoy learning from others and exploring different ways of thinking. My goal is to encourage open conversations and thoughtful discussions that help us all grow!

Understanding Baseline Stats: What They Mean & Why They MatterEver 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 worth paying attention to! We’ll dive into:✅ HRV, blood pressure, sleep metrics, and stress levels—why they matter and how to improve them ✅ VO2 Max, training status and readiness—what they reveal about your fitness ✅ Body composition metrics like body fat %, muscle mass and bone mass—which ones actually matter for long-term health If you’re ready to stop fixating on the scale and start tracking what really moves the needle, this episode is for you! Tune in now to find out which numbers you should focus on and how to start improving them today. 

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 determination, accountability, and embracing change. In this episode, Emma opens up about the challenges she’s faced, including navigating emotional eating, balancing her health goals during pregnancy, and the emotional milestones she’s conquered along the way. We also dive into the pivotal strategies that helped her unlock long-term success, from understanding nutrition to adapting her workouts and shifting her mindset. Whether you’re just starting your health journey or looking for motivation to keep going, Emma’s story will resonate deeply. She proves that with the right support and a willingness to adapt, life-changing progress is possible—even when life throws curveballs. 💬 Takeaway for YOU: If you’re looking for a spark of inspiration to make 2025 your year, use Emma’s story as a reminder that your success is within reach. Let this episode be the building block for your own transformation. 🎧 Don’t miss this one—it’s packed with insights, honest reflections, and a whole lot of encouragement. Listen now and start writing your own success story!

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 balance front and center. I go over the specifics of my upcoming fitness challenge and run through some of the changes that will be taking place now that the app is live. Most importantly, I want to make sure everyone feels confident and supported going into this new round. Let's use this week to focus on our goals and build a solid plan of attack! This is going to be an awesome year, and I can’t wait to see us all make progress together!

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 through Christmas without losing sight of our health and fitness goals. So, how do we do that? Move more and indulge smarter. I walk you through simple, actionable strategies, to counteract the typical outcomes that our holiday habits and traditions often result in. The key to holding your balance is by staying active and keeping moving as well as indulging smarter and more responsibly. I share tuns of tips and tricks to keep you stable this Christmas. This isn’t about perfection—it’s about making the next two weeks work for you, so you can finish the year strong and start next year proud. We got this gang! Merry Christmas!

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 options, and creative ways to make your gym truly your own. Tune in for a fun and practical guide to building your fitness space along with some laughs along the way. 

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 mindset now to set yourself up for success during one of the busiest times of the year. Together, we’ll explore how to reframe December as an opportunity instead of an obstacle, and I’ll share practical tools to help you navigate the chaos with confidence. You’ll hear mindset shifts that can keep you grounded and motivated, plus a fresh take on why embracing progress over perfection is the ultimate key to thriving this holiday season. This is more than a podcast episode—it’s your holiday survival toolkit for the mind! 💪 🎧 Tune in now for tips, encouragement, and a fresh perspective to help you finish 2024 strong and step into 2025 feeling empowered.

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 various areas you can track, from food logs and exercise performance to scale weight and body measurements. But is it always the best approach for everyone? Tune in as we discuss how self-monitoring can drive awareness, accountability, and consistency — and the potential downsides for those who might find tracking to be overwhelming or demotivating.  Plus, I’m sharing my personal approach to self-monitoring, the areas I choose to track (and those I don’t!), and why it’s crucial to find a system that works best for you. Whether you’re someone who loves the data or prefers to keep it simple, this episode is packed with insights to help you find your perfect balance.  So, grab your headphones and get ready to learn how you can use self-monitoring to optimize your progress — not just in fitness, but in all areas of life! 

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 an off week. You’ll hear about simple strategies that help me regain focus, lean into accountability, and find grace for myself—even when it’s tough. I share how I’m using my goals as a guide, adapting where needed, and pulling my support network in close. We’ll talk about why, when things get busy, “something is better than nothing” can be a saving mantra. But what about those times when even that doesn’t happen? This week’s episode is all about preventing a short-term setback from spiraling into long-term complacency. Listen in if you’ve had an off week or if you just need a reminder that every setback is a chance to get stronger.

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 goals for the upcoming months and discuss how he can continue his fitness journey with renewed motivation. Joey reflects on what he’s learned so far and his commitment to making sustainable changes. Tune in for an honest and relatable conversation about the small but impactful steps Joey’s taking to prioritize his health.Proud of you Jim. Let's keep going.

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 stuck in an unhealthy cycle of restriction and binging? I share my own experience and the reasons why this strategy can do more harm than good.• Refeeds: This bodybuilding strategy of boosting caloric intake might seem like a quick fix, but how effective is it long term? We’ll dig into the research and whether it lives up to the hype.• Diet Breaks: Structured pauses from dieting can be a powerful tool for both your mental and physical well-being. I explain how incorporating them can actually improve long-term fat loss results.• Exercise & Fat Loss: It’s not the magic bullet people think it is. I discuss the real role of exercise in fat loss and why you can’t out-exercise a bad diet, but also how it still supports fat loss in essential ways. By the end of the episode, I'm hoping that you will walk away with a few gold nuggets of truth in understanding some key areas of fat loss and fitness that people often get WRONG.

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 episode dives into common misconceptions fueled by media and culture, highlighting how the focus on rapid weight loss neglects the more important question of long-term maintenance. Through relatable examples and research, I break down the pitfalls of extreme diets and unrealistic goals. By shifting the focus towards consistent, healthy habits, I offer actionable advice to not just lose the weight but keep it off for good. Sustainable, long-term change is the key, not just quick fixes!

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 successful fat loss results THE MOST. I also answer some common diet questions including meal frequency, the truth behind the sugar controversy and alcohol: the cost to benefit ratio. All this and more on today's episode of The Burns Fitness Podcast.

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 foods over ultra processed foods? I share 4 specific loop hole advantages that exist regarding limiting your junk food intake and how these loop holes can impact your fat loss journey as a whole. All this and more in today's episode of The Burns Fitness Podcast.

In this episode I go back to the basics and do an information dump on the fundamental concepts of fat loss.  I talk all things calories, metabolism, macros, protein, carbs, fats and how it all works together to achieve fat loss. It's really quite a simple equation - or is it? I discuss why so many people struggle with fat loss and unpack a variety of less obvious factors that influence a person's fat loss journey. There's more to the struggle than merely lacking will power or discipline. Sometimes we need to deal with one or more of these more subtle elements before we can make some solid headway with the overall goal of fat loss. Hope this helps you as you navigate your own fat loss journey!

Here we go again gang! Join me today as we take just a slight pit stop into the questions of WHY you want to lose body fat this fall, before we dive into, fat loss, as a topic, head first!In this episode I discuss the 2 main reasons people tend to want to lose body fat. I try to drive home the importance of knowing which bracket you fall into because it should impact the how, when and what we do to get to that fat loss goal. There is a cost involved in fat loss and when we are aiming for health, the price is far worth the outcome. But when our goals are more aesthetically centered, the cost steepens and it's not always worth the price that must be paid. All this and more in today's episode of the Burns Fitness Podcast.

Summer vibes are getting strong and are only going to get stronger! Let's ready our minds so we can tackle what may be one of the trickiest times of year to navigate health and fitness. Today I talk about intrinsic motivation - what it is and how it impacts the trajectory of our overall health and fitness goals. I give some practical tips on what we can do to build our intrinsic motivation and how we can prepare ourselves to be steady and grounded during a time that can be extra busy, sometimes chaotic and full of oppurtunity to detach from our regular routines.

To wrap up this series, we are going back to that magic pill we started things off with. The key to all the health benefits that we’ve talked about in this series is CONSISTENCY. The more consistent you are at “taking your pill” the more benefits your body will experience. Join me today as we discuss the secret ingredients that make consistency possible: balance, moderationg and mental flexibility. I also offer 10 practical tips on things I learnt that helped me embrace being mentally flexible that I hope can be helpful to you as you work on your own fitness mindset and perspective!

The last piece of the fitness puzzle, the support beam that holds our twin pillars of cardio and strength together, the self care piece that allows us to live injury free and comfortable - today we are talking about the gospel of the "ility's". More specifically today we are focusing on stability, mobility and flexibility. Join me as we relearn how to move to prevent injury which is the heart and soul of what this last piece is all about. Peter Attia's first commandment of fitness is: first, do thyself no harm. So today we learn how embracing and implementing some of this "ility" work on a weekly basis can go a long way in allowing you to keep doing what you're doing for the long haul. From balance to breathing to foot, hand and spine focus, we're covering all of our bases in making sure we stay happy and healthy and keep ourselves grounded and stable as the fit people that we are!

Who knew that muscle mass, muscle strength and grip strength were as great predictors of longevity, life span and health span as VO2Max? I did! And we're going to talk all about it in today's episode! Join me as we discuss the natural process our bodies follow as we age regarding muscle and bone density, specifically. We talk about the centenarian decathlon, what it is and why it can be such a helpful guide while navigating your own fitness goal. I give my personal recommendations on what to look for in a strength program, if you're shopping around or for some reason aren't following mine :P And lastly I finish with some practical points to keep in mind regarding strength training and weight lifting as well as how to plug all this new info into your own custom fitness routine that you've been working on this past month. 

Reflection is such an overlooked art in the journey of getting healthier. As important as goal setting and developing an action plan is, there is alot of benefit that comes from taking time to analyze how you're doing and making small tweaks to your plan to keep you on path. I call it calibrating. We make a plan, life happens, we try our best and then we learn from what unravels and apply that learning forward.Join me today as I do a 1-month progress report with my brother. As you all might remember Joey started his health journey 4 weeks ago and today we get a little update from him to see how things have gone. We're using this time to stop, reflect, learn, adjust and calibrate. Using this past month of data to propel us forward for our second month together. This is a practice that is quite familiar to my clients as it really compounds growth over time! So if you're on your own health journey, don't forget to put some time aside to reflect, to learn and to calibrate.

This is an exciting one folks! Join me today as we talk all things Cardio! What is cardio? What is V02max and why does it matter? How does cardio benefit our health anyways? Why should we focus on zone 2 and 5 and what even are the zones to begin with? All this and so much more! If you have ever wondered why people rant and rave of the importance of prioritizing cardio, look nor further. This episode will answer all of your questions and more! PLUS we start filling in our custom weekly fitness routine. I'll tell you just how much time you should be spending on cardio weekly and how to coordinate that with strength, flexibility, stability and mobility. 

Today we talk about exercise minutes, how important they are for long term health and how they are most easily achieved when we are doing things that we enjoy! Join me as I get practical in sharing the different milestones we can shoot for as far as our weekly exercise minutes are concerned. But more importantly as I discuss WHY getting those exercise minutes in is so important. I talk about the 4 horsemen that are coming for you if you don't actively and intentionally build a lifestyle that will fight them off! And I discuss embracing a Medicine 3.0 mentality and so, so much more, all in the name of facing fitness together! I hope you enjoy!

New series alert! FACING FITNESS! Join me today as I ramble about all of the benefits that exercise can add to your life and why we should really consider making fitness a higher priority in our lives. In this new series I will be taking you on a journey, week by week, as we face fitness together, hopefully guiding you on how to build a system / routine / exercise program that works exactly perfect for YOU! Because THAT is something that you might actually stick with over time. And THAT is the goal. I want you to picture us building a type of pyramid together, and this week we start with the base, the foundation. We start with steps. The foundation of fitness is movement and all too often as we're looking to improve our fitness, we completely overlook the power of steps. In this episode I highlight different goals and milestones that you can be aiming for as you set out to increase your steps and share some tips and tricks on how to be more intentional about your steps throughout the day. This may not sound as sexy as you may have been hoping for, but can I ask you to trust me? We're going to add in some fun stuff as we go, but if our base isn't solid, the rest won't stack up so well as we build. So let's examine our steps this week so that we can be ready for when next week's challenge comes, shall we?

Just a little pre-round interview to  get us motivated for spring! In this episode I do a live coaching call with my little brother, Joey Daigle. Join us as we talk about his goal of getting out of the 300s, his plan on how he will get there and the health obstacles we are tackling as he faces fitness head on.Often times when people set out to improve their health, they take on too much at once and don't stick with it. I did this episode as a live coaching call because I want to give you guys a glimpse of what I do but also show you the results we can attain by siimply starting with a simple & reasonable action plan. We will be doing 1-month updates, right here on the podcast. My brother will be talking about his journey: the good, the bad and the ugly as we aim to break that 300 barrier together! But more importantly we will be aiming to improve his health and give his body the gift of fitness.If you have been feeling discouraged about your own health and fitness lately, follow our lead! Join us on the journey and like my brother, start with something small and we'll grow it together this spring!

Today I wrap up this series with talking about the impact of group and social dynamics on our goals and lifestyle changes that we are aiming for. Our surroundings and environment can really play a role in either influencing us for the better, in support of our goals or sadly, often for the worst, away from our goals. I discuss 3 angles of group change that you should consider and encourage everyone to do a little inventory on the communities they are involved with currently. Do not underestimate the power of people in your life. The right communities can fuel you forward and be a gift of empowerment but the opposite is also true. .To my Burns Fitness peeps, I am proud that we are changing for the better, together, one day, week, month, round and year at a time! 

In this episode I am joined by one of my favorite people on this planet. This woman radiates joy and beauty in everything she does, not to mention compassion and strength. I have always had high respect for her and appreciate and admire so much of the way that she chooses to live her life. I am just delighted that she is willing to share her journey with us and that we get to learn from someone who has spent a lifetime, prioritizing her health and fitness. Ingrid talks about the importance of functional fitness in her life, she emphasizes the significance of community and accountability, especially during those seasons of not feeling motivated, she shares how she is learning to be kinder to herself and treat herself with the grace that she gives others and lastly talks about the importance of starting small. I hope you all are as encouraged as I was, getting to know Ingrid a little more through this interview..Ingrid, I know you don't see it, but you are such a light of steadfast consistency in our Burns Fitness community. You are grounded, balanced and what I love is that you use the body and health that God has given you and give back. You are so generous on so many different levels and I know so many have been impacted by your commitment to your health, by your investment in the group and by the sheer joy that you spread daily. 

When it comes to the process of scaling habits, there are two general categories: habits that grow and habits that multiply. Join me as I compare cultivating our habits to that of cultivating a garden and discuss next steps in growing these tiny habits that we have been working on all winter. I also talk about 5 important things to consider as you contemplate in what ways you can grow you tiny habits! This is the exciting part guys! You've chosen the tiny habits, you've tweaked them week to week to make them just perfect which should be fostering consistency. Once we master consistency with our tiny habits, it's then that we can ramp it up and grow!

The truth is, we kind of suck at being nice to ourselves, let alone going as far as actually encouraging ourselves. We're very quick to critisize ourselves or pick out all the little errors we see ourselves accumulate throughout the day. But what if I told you this way of thinking or being is not only hindering your ability to remain consistent with your tiny habits - it's also inhibiting you from achieving your full potential as a person! We need to become more familiar and comfortable with celebrating our successses and highlighting our wins. Not only will this help shift that internal dialogue from negative to positive but believe it or not, getting excited about our efforts and celebrating our progress actually changes the neurochemistry of our brains! That's right. We can use our good friend dopamine to help us with our tiny habits, simply by celebrating our consistency! Celebration is a skill. Join me in this episode if you want to build this skill up in your life and see the beautiful ripple affect that it will have, not only on your tiny habits, but on you as a whole person.

The last letter in our B=MAP equation may very well be the most impactful. The key to rooting these tiny behaviours that we've talked about, into the very fibre of our lifestyles is in understanding the power of prompts. You may have chosen the perfect tiny habit, tweaked it to be doable and sustainable, and might be ready to implement and incorporate it into your day. But if you do not find a way to remind yourself to do the tiny habit each day at the right time, your intentions will soon go adrift and you will wind up right back at square one. Choosing a prompt can be what makes or breaks your long term success in holding on to your tiny habits. This is such a HUGE part in actually being consistent with the lifestyle changes we are working on. Join me today as we discuss habit stacking, the different types of prompts to be aware of, and how to be strategic in using them. As well as some prompt hacks to think about as you ponder the P in the B=MAP equation.

B = MAPToday we look at the A in our behaviour change equation which is ABILITY. This is the letter that we have most control over and that we can manipulate to best suit our lifestyle. So how do we do that? Simplicity. We have to keep our tiny habits SIMPLE! When they are simple, we are more likely to adhere to them on a regular basis, especially during those lower motivation times when we don't FEEL like doing anything. When we're thinking ability, we want to make our tiny habit so tiny that we don't need much motivation to complete it at all. As you reflect on your tiny habits ask yourself: "What is making this behaviour I'm trying to achieve hard?" as well as "How can I make this behaviour easier?". Adjusting our tiny behaviours becomes like an art. The key is to follow Goldilocks' example in tweaking each of our habits until we get them to fit "just right". That's when we will be able to be most consistent and that's when we will see the most results!

Motivation is complex, unreliable and unpredictable at best but sadly most people believe motivation is the true engine of behavior change. Beceause of this belief, as soon as motivation vanishes, so do all of our efforts and action steps toward the goal we were aiming to achieve. This, my friends, is a recipe for frustration, defeat, struggle and angst. If you are on a health and fitness journey and are relying on motivation as one of your foundational pillars, I hate to break it to you but it's not going to end well.Join me today as we really dig into it. Motivation is complex, motivation has a wave, motivation fluctuates but most importantly motivation is not the winning ticket to long term behaviour change. So how do we outsmart motivation? We ride the wave when it's there, but we fall back on our tiny habits when it's not. There's nothing wrong with soaking in the added boost that comes with a surge of motivation, but we have to have a fall back plan for when the wave crashes to nothing. Because it will. And if we're not prepared, we'll find ourselves caught in a yo-yo pattern with our goals taking 2 steps forward and a few steps back every time our motivation ebbs and flows.So know that you are not a failure or lesser than if you "can't keep yourself motivated". It's really not that at all. Successful people are not always motivated, they have developped a system to carry them forward, even when motivation isn't there.

What we know is: tiny is mighty. But what you may not know is that there are three main variables that drive our tiny behaviors.A behavior happens when the three elements of MAP—Motivation, Ability, and Prompt—come together at the same moment. Motivation is your desire to do the behavior. Ability is your capacity to do the behavior. And Prompt is your cue to do the behavior. In this episode we'll be discussing HOW these 3 elements affect our tiny habits and more importantly how we can manipulate them in our favor.By understand the science behind behaviour change, it helps us recognize that the problem isn't necessarily us. The problem is the process that we are using. Join me as we continue this series on learning how to properly and easily create lasting behaviours that will ultimately shape your entire life.

Tiny is mighty. Let that sink in.All too often, in our attempt to change the way we do something, we start far too big and too extreme which becomes unsustainable and sadly, doesn't last. This way of goal setting is extremely defeating, discouraging, deflating and just down right frustrating. But not to fear, there is a better way!This winter we are going to focus our attention on tiny habits because believe it or not, they are the key to long lasting success. The best way to remain consistent with a new behaviour change that we are trying to implement is to start small. And that is what we're going to do together this round. There are a myriad of reasons why "tiny" works. And don't worry, we're going to build on those habits week by week and month by month. You will get to your goals in ways you never thought possible. But it starts small. It starts tiny.So let's scratch the surface together on why tiny habits are the small changes that change everything!

In today's episode we talk about 5 common misconceptions about being in maintenance and counter them with a more balanced and realistic perspective of what true maintenance really looks and feels like. We discuss some practical take aways and guidelines to help you navigate being in a maintenance mindset and I give you some of my most handy tricks that I lean into for when I'm navigating through maintenance land. Whether you are appraoching your goal weight or whether you just need to take a break, learning all things maintenance is not only useful - it is essential to keeping that weight off long term! Enjoy!

This holiday season we are going to be talking about all things maintenance! Maintenance is not simply just for those that reach their weight goal, it is a powerful tool that we can use to help us stick to our goals long term! In this episode I talk about maintenance as a "gear" that we can shift down to during more hectic or stressful times (like December *hint hint - wink wink*). So many people get dizzy from their yo yo dieting which is constantly going from an ALL to a NOTHING mindset. Either making tuns of progress or completely over doing it. This pattern can be very discouraging and deflating not to mention disheartening when at the end of the year you're constantly seeing no progress as the final result. By replacing that nothing gear with maintenance, then you are constantly either making progress, or holding that progress. This is a GAME CHANGER for weight loss specifically. So join me as we dive into the topic of maintenance this holiday season and replace the yo yo pattern with "slow and steady wins the race".