https://www.spreaker.com/podcast/the-burns-fitness-podcast--5364345Welcome to the Burns Fitness Podcast! I’m Stephanie Burns, a personal trainer and weight loss coach with a passion for helping people reach their health goals sustainably – no quick fixes, no extremes, just progress over perfection. In each episode, we dive into practical tips, science-backed insights, and real-talk about the journey to better health, all geared toward making healthy living a lasting part of your life. Join me and let’s work together toward a balanced, stronger, and healthier you – one small, steady step at a time.]]>enHealth & FitnessCopyright Stephanie Burnshttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/7448e7d2dcb5acbdf25f5aeae16e0488.jpghttps://www.spreaker.com/podcast/the-burns-fitness-podcast--5364345Tue, 26 May 2026 18:01:43 +0000Stephanie BurnsStephanie Burnsburnsfitnessinc@gmail.comWelcome to the Burns Fitness Podcast! I’m Stephanie Burns, a personal trainer and weight loss coach with a passion for helping people reach their health goals sustainably – no quick fixes, no extremes, just progress over perfection. In each episode,...Welcome to the Burns Fitness Podcast! I’m Stephanie Burns, a personal trainer and weight loss coach with a passion for helping people reach their health goals sustainably – no quick fixes, no extremes, just progress over perfection. In each episode, we dive into practical tips, science-backed insights, and real-talk about the journey to better health, all geared toward making healthy living a lasting part of your life. Join me and let’s work together toward a balanced, stronger, and healthier you – one small, steady step at a time.]]>falseepisodichttps://www.spreaker.com/episode/all-things-fall-round-what-you-need-to-know--67645468
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.]]>https://api.spreaker.com/episode/67645468Fri, 05 Sep 2025 15:18:11 +0000Stephanie BurnsThis 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,...
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.]]>3551false116fullhttps://www.spreaker.com/episode/10-things-i-learned-by-cutting-out-all-junk-food-for-2-5-months--66409964 
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. ]]>https://api.spreaker.com/episode/66409964Thu, 05 Jun 2025 16:47:08 +0000Stephanie BurnsI 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... 
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. ]]>3046false11115fullhttps://www.spreaker.com/episode/debunking-nutrition-myths-inflammation-101-what-it-is-what-it-isn-t-and-what-you-can-do--66202688inflammation 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 body

This isn’t about fear or food rules—it’s about understanding what’s real, what’s hype, and what actually helps. ]]>https://api.spreaker.com/episode/66202688Thu, 22 May 2025 15:08:51 +0000Stephanie BurnsYou’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...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 body

This isn’t about fear or food rules—it’s about understanding what’s real, what’s hype, and what actually helps. ]]>3065false11114fullhttps://www.spreaker.com/episode/debunking-nutrition-myths-the-nutrient-gap-what-you-re-missing-what-to-eat-about-it--66101690
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.]]>https://api.spreaker.com/episode/66101690Thu, 15 May 2025 14:56:53 +0000Stephanie BurnsHey 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...
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.]]>3866false11113fullhttps://www.spreaker.com/episode/debunking-nutrition-myths-supplements-unmasked-creatine-bcaas-pre-workout--65828658should, 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 products

By 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.]]>https://api.spreaker.com/episode/65828658Thu, 01 May 2025 17:12:25 +0000Stephanie BurnsIn 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...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 products

By 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.]]>3394false11112fullhttps://www.spreaker.com/episode/debunking-nutrition-myths-is-fruit-making-you-fat--65708200 
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.]]>https://api.spreaker.com/episode/65708200Thu, 24 Apr 2025 18:38:26 +0000Stephanie BurnsIs 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... 
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.]]>1818false11111fullhttps://www.spreaker.com/episode/debunking-nutrition-myths-fear-vs-facts-do-you-need-to-eat-organic--65704995have 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.
 

]]>https://api.spreaker.com/episode/65704995Thu, 24 Apr 2025 15:32:37 +0000Stephanie BurnsWe’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...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.
 

]]>1848false11110fullhttps://www.spreaker.com/episode/carnivore-claims-critical-thinking-a-dietitian-weighs-in-with-andres-ayesta--65587104loud. 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]]>https://api.spreaker.com/episode/65587104Thu, 17 Apr 2025 12:07:19 +0000Stephanie BurnsOkay, 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...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]]>3671false11109fullhttps://www.spreaker.com/episode/debunking-nutrition-myths-the-nutrition-forest-let-s-not-get-lost-in-the-leaves--65530123Debunking 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 season

Whether 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.]]>https://api.spreaker.com/episode/65530123Thu, 10 Apr 2025 18:59:02 +0000Stephanie BurnsIn 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...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 season

Whether 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.]]>1942false11108fullhttps://www.spreaker.com/episode/workouts-check-ins-challenges-oh-my-everything-you-need-to-know-about-the-upcoming-spring-round--65339382soft 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!]]>https://api.spreaker.com/episode/65339382Thu, 03 Apr 2025 18:46:29 +0000Stephanie BurnsWelcome 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...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!]]>3332false107fullhttps://www.spreaker.com/episode/food-noise-the-battle-no-one-knows-you-re-fighting--64734463
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. ]]>https://api.spreaker.com/episode/64734463Thu, 06 Mar 2025 17:55:46 +0000Stephanie BurnsEver 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,...
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. ]]>5858false106fullhttps://www.spreaker.com/episode/perimenopause-unfiltered-strength-nutrition-taking-back-control-interview-with-lynette-o-donnell--64443137off 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!]]>https://api.spreaker.com/episode/64443137Wed, 19 Feb 2025 02:38:54 +0000Stephanie BurnsJoin 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...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!]]>5268false105fullhttps://www.spreaker.com/episode/numbers-don-t-lie-but-are-you-tracking-the-right-ones--64231331Understanding 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 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. ]]>https://api.spreaker.com/episode/64231331Thu, 06 Feb 2025 15:53:42 +0000Stephanie BurnsUnderstanding 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...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 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. ]]>4952false104fullhttps://www.spreaker.com/episode/95-pounds-down-and-counting-emma-s-inspiring-transformation--63854438
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!]]>https://api.spreaker.com/episode/63854438Thu, 23 Jan 2025 17:01:44 +0000Stephanie BurnsLooking 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...
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!]]>4404false103fullhttps://www.spreaker.com/episode/new-year-new-app-new-round-let-s-chat--63627415 
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!]]>https://api.spreaker.com/episode/63627415Thu, 09 Jan 2025 17:29:29 +0000Stephanie BurnsI’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... 
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!]]>4163false102fullhttps://www.spreaker.com/episode/the-holiday-balance-act-moving-more-indulging-smarter--63397640 
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!
]]>https://api.spreaker.com/episode/63397640Thu, 19 Dec 2024 17:44:19 +0000Stephanie BurnsIn 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,... 
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!
]]>3023false101fullhttps://www.spreaker.com/episode/fitness-wishlist-dear-santa-help-me-build-my-dream-gym--63257630
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. ]]>https://api.spreaker.com/episode/63257630Tue, 10 Dec 2024 20:19:14 +0000Stephanie BurnsGet 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...
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. ]]>3501false100fullhttps://www.spreaker.com/episode/the-gift-of-now-building-resilience-before-the-holiday-rush--63173247The 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.]]>https://api.spreaker.com/episode/63173247Thu, 05 Dec 2024 19:12:03 +0000Stephanie BurnsThe 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...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.]]>3798false99fullhttps://www.spreaker.com/episode/everything-fat-loss-can-keeping-track-keep-you-on-track-the-science-of-self-monitoring--62741491tracking 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! ]]>https://api.spreaker.com/episode/62741491Thu, 14 Nov 2024 18:49:46 +0000Stephanie BurnsIn 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...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! ]]>3059false1098fullhttps://www.spreaker.com/episode/from-off-track-to-on-point-turning-setbacks-into-comebacks--62657232 
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.]]>https://api.spreaker.com/episode/62657232Thu, 07 Nov 2024 20:07:24 +0000Stephanie BurnsIn 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... 
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.]]>2368false1097fullhttps://www.spreaker.com/episode/progress-persistence-priorities-with-joey-daigle--62572264
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.]]>https://api.spreaker.com/episode/62572264Thu, 31 Oct 2024 16:50:31 +0000Stephanie BurnsIn 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...
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.]]>3213false1096fullhttps://www.spreaker.com/episode/everything-fat-loss-rethinking-cheat-days-exercise-a-better-path-to-fat-loss--62490275Cheat 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.]]>https://api.spreaker.com/episode/62490275Thu, 24 Oct 2024 16:04:20 +0000Stephanie BurnsIn 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...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.]]>3006false1095fullhttps://www.spreaker.com/episode/everything-fat-loss-how-quickly-will-i-lose-weight--62402282 
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!]]>https://api.spreaker.com/episode/62402282Thu, 17 Oct 2024 17:47:59 +0000Stephanie BurnsIn 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... 
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!]]>4097false1094fullhttps://www.spreaker.com/episode/everything-fat-loss-what-diet-will-work-for-me--62316144https://api.spreaker.com/episode/62316144Thu, 10 Oct 2024 18:32:58 +0000Stephanie BurnsWe 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...4003false1093fullhttps://www.spreaker.com/episode/everything-fat-loss-the-junk-food-trap-quality-vs-quantity--62206445.
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.]]>https://api.spreaker.com/episode/62206445Thu, 03 Oct 2024 08:01:49 +0000Stephanie BurnsAn 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....
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.]]>3630false1092fullhttps://www.spreaker.com/episode/everything-fat-loss-back-to-the-basics-the-fundamental-concepts-of-fat-loss--62119105https://api.spreaker.com/episode/62119105Thu, 26 Sep 2024 17:41:08 +0000Stephanie BurnsIn 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...4638false1092fullhttps://www.spreaker.com/episode/everything-fat-loss-pit-stop-why-do-you-want-to-lose-body-fat--62033533
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.]]>https://api.spreaker.com/episode/62033533Thu, 19 Sep 2024 18:32:43 +0000Stephanie BurnsHere 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...
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.]]>3081false1091fullhttps://www.spreaker.com/episode/intrinsic-motivation-digging-deep-for-your-why--60452659https://api.spreaker.com/episode/60452659Thu, 20 Jun 2024 17:19:07 +0000Stephanie BurnsSummer 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...4480false90fullhttps://www.spreaker.com/episode/facing-fitness-none-of-it-matters-without-consistency-embracing-a-balanced-mindset--60301820]]>https://api.spreaker.com/episode/60301820Thu, 06 Jun 2024 17:29:11 +0000Stephanie BurnsTo 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...]]>3035false989fullhttps://www.spreaker.com/episode/facing-fitness-the-gospel-of-the-ility-s-stability-mobility-flexibility--60223902https://api.spreaker.com/episode/60223902Thu, 30 May 2024 18:24:15 +0000Stephanie BurnsThe 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...4087false988fullhttps://www.spreaker.com/episode/facing-fitness-how-strength-training-improves-every-day-life--60152623https://api.spreaker.com/episode/60152623Thu, 23 May 2024 17:24:11 +0000Stephanie BurnsWho 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...5058false987fullhttps://www.spreaker.com/episode/facing-fitness-calibration-time-update-with-jim--60062226
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.]]>https://api.spreaker.com/episode/60062226Thu, 16 May 2024 17:58:55 +0000Stephanie BurnsReflection 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...
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.]]>2135false986fullhttps://www.spreaker.com/episode/facing-fitness-pulse-perfection-crafting-your-ideal-cardio-routine--59947809https://api.spreaker.com/episode/59947809Thu, 09 May 2024 15:57:31 +0000Stephanie BurnsThis 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...3755false985fullhttps://www.spreaker.com/episode/facing-fitness-lean-into-what-you-love--59781858https://api.spreaker.com/episode/59781858Thu, 02 May 2024 18:53:48 +0000Stephanie BurnsToday 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...3591false984fullhttps://www.spreaker.com/episode/facing-fitness-start-with-steps--59655877https://api.spreaker.com/episode/59655877Thu, 25 Apr 2024 16:10:38 +0000Stephanie BurnsNew 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...3901false983fullhttps://www.spreaker.com/episode/facing-fitness-breaking-the-300-barrier-an-interview-with-joey-daigle--59529100
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!]]>https://api.spreaker.com/episode/59529100Thu, 18 Apr 2024 15:06:25 +0000Stephanie BurnsJust 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...
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!]]>3048false982fullhttps://www.spreaker.com/episode/tiny-habits-how-we-change-together--59126813.
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! ]]>https://api.spreaker.com/episode/59126813Thu, 21 Mar 2024 15:00:36 +0000Stephanie BurnsToday 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....
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! ]]>2601false881fullhttps://www.spreaker.com/episode/tiny-habits-steadfast-consistency-an-interview-with-ingrid-guse--59047212.
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. ]]>https://api.spreaker.com/episode/59047212Thu, 14 Mar 2024 17:04:44 +0000Stephanie BurnsIn 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....
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. ]]>5140false880fullhttps://www.spreaker.com/episode/tiny-habits-growing-your-habits-from-tiny-to-transformative--58947485https://api.spreaker.com/episode/58947485Wed, 06 Mar 2024 17:39:57 +0000Stephanie BurnsWhen 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...3261false879fullhttps://www.spreaker.com/episode/tiny-habits-celebration-is-a-skill--58876980https://api.spreaker.com/episode/58876980Thu, 29 Feb 2024 15:21:41 +0000Stephanie BurnsThe 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...2640false878fullhttps://www.spreaker.com/episode/tiny-habits-the-power-of-prompts--58784266
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.]]>https://api.spreaker.com/episode/58784266Thu, 22 Feb 2024 16:52:15 +0000Stephanie BurnsThe 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...
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.]]>3159false877fullhttps://www.spreaker.com/episode/tiny-habits-easy-does-it--58697421
Today 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!]]>https://api.spreaker.com/episode/58697421Thu, 15 Feb 2024 17:12:41 +0000Stephanie BurnsB = MAP Today 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...
Today 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!]]>3051false876fullhttps://www.spreaker.com/episode/tiny-habits-outsmarting-motivation--58612556
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.]]>https://api.spreaker.com/episode/58612556Thu, 08 Feb 2024 17:34:59 +0000Stephanie BurnsMotivation 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...
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.]]>2899false875fullhttps://www.spreaker.com/episode/tiny-habits-the-secret-to-genuine-behaviour-change-is-in-the-m-a-p--58508070
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.]]>https://api.spreaker.com/episode/58508070Wed, 31 Jan 2024 00:47:49 +0000Stephanie BurnsWhat 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....
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.]]>2892false874fullhttps://www.spreaker.com/episode/tiny-habits-the-small-changes-that-change-everything--58447897
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!]]>https://api.spreaker.com/episode/58447897Thu, 25 Jan 2024 18:03:00 +0000Stephanie BurnsTiny 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,...
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!]]>2853false873fullhttps://www.spreaker.com/episode/misconceptions-about-maintenance--57991182https://api.spreaker.com/episode/57991182Thu, 14 Dec 2023 14:16:34 +0000Stephanie BurnsIn 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...2725false72fullhttps://www.spreaker.com/episode/mindset-hack-shift-from-all-or-nothing-to-all-or-maintenance--57940440https://api.spreaker.com/episode/57940440Thu, 07 Dec 2023 15:35:52 +0000Stephanie BurnsThis 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...2430false71fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-womanhood--57665595https://api.spreaker.com/episode/57665595Thu, 16 Nov 2023 14:45:05 +0000Stephanie BurnsJoin me as I wrap up this fabulous series on restoring relationships. Today we're talking WOMANHOOD. Everything from periods to perimenopause and beyond. The reason I have this as the closing piece to our series on restoring our relationships is...4775false770fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-sleep--57580218https://api.spreaker.com/episode/57580218Thu, 09 Nov 2023 16:33:59 +0000Stephanie BurnsSleep is kind of like the unsung hero in our health and fitness journey. Sadly, this hero flies under the radar for most of us but it really shouldn’t. Join me in this episode as I explain the different stages of sleep along with what happens to our...4201false769fullhttps://www.spreaker.com/episode/50-pounds-down-and-going-strong-the-results-of-restoring-those-relationships-meagan-macpherson--57488583https://api.spreaker.com/episode/57488583Thu, 02 Nov 2023 22:06:54 +0000Stephanie BurnsTODAY mark's 50 pounds down for our very own Meagan MacPherson! And guess what? Meagan lost her first 10 pounds just by listening to this podcast! How cool? Join me in listening to her story on how she got here! We talk about motivation and how's...3615false768fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-ourselves-body-image-part-3--57401804https://api.spreaker.com/episode/57401804Thu, 26 Oct 2023 22:41:54 +0000Stephanie BurnsJoin 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...3859false767fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-ourselves-self-sabotage-part-2--57306846https://api.spreaker.com/episode/57306846Thu, 19 Oct 2023 15:14:45 +0000Stephanie BurnsOne 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...2271false766fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-ourselves-overcoming-emotional-eating-part-1--57214032https://api.spreaker.com/episode/57214032Thu, 12 Oct 2023 18:22:07 +0000Stephanie BurnsAnd 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...5566false765fullhttps://www.spreaker.com/episode/baby-steps-in-restoring-her-relationships-with-exercise-the-scale-and-food-amy-syvertson--57095015*Just as a heads up, there is a small glitch around the 11 minute mark. My apologies, wifi issues. You guys know me when it comes to tech. It's simply to ask forgiveness than to try and splice out a minute worth of convo lol]]>https://api.spreaker.com/episode/57095015Thu, 05 Oct 2023 20:11:04 +0000Stephanie BurnsWhat 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...*Just as a heads up, there is a small glitch around the 11 minute mark. My apologies, wifi issues. You guys know me when it comes to tech. It's simply to ask forgiveness than to try and splice out a minute worth of convo lol]]>3208false764fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-food--56929122https://api.spreaker.com/episode/56929122Thu, 28 Sep 2023 01:42:38 +0000Stephanie BurnsOur 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...4750false763fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-the-scale--56885375https://api.spreaker.com/episode/56885375Thu, 21 Sep 2023 14:59:39 +0000Stephanie BurnsOh 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...4907false762fullhttps://www.spreaker.com/episode/restoring-our-relationship-with-exercise--56802192https://api.spreaker.com/episode/56802192Thu, 14 Sep 2023 17:01:30 +0000Stephanie BurnsExercise 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...3488false761fullhttps://www.spreaker.com/episode/intro-update-a-plug-for-accountability--56780669https://api.spreaker.com/episode/56780669Tue, 12 Sep 2023 21:08:22 +0000Stephanie BurnsI'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....2793false760fullhttps://www.spreaker.com/episode/sos-strength-the-deets-on-deload-week--54102029https://api.spreaker.com/episode/54102029Mon, 05 Jun 2023 16:21:39 +0000Stephanie BurnsIn 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...4800false659fullhttps://www.spreaker.com/episode/sos-strength-it-all-pends-on-program-design--54046142https://api.spreaker.com/episode/54046142Tue, 30 May 2023 21:37:46 +0000Stephanie BurnsIn 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...4087false658fullhttps://www.spreaker.com/episode/sos-strength-alternative-exercises-when-how-to-use-them--53923033insert exercise of choice*. You immediately want to change it out for something else. But should you? For some people the exercise might cause pain. For other's they may feel like they simply cannot perform that exercise. And for others it may just be because you simply hate that particular exercise. In today's episode we talk about some things you should consider before you switch out one exercise for another. And how to go about exploring what an alternative exercise could be, if you so choose that changing the exercise is best. We also continue to learn new and creative ways to progressively overload within our strength programs. This week we're sticking with the time under tension principle and explore the 1 1/2 rep trick ;) Enjoy!]]>https://api.spreaker.com/episode/53923033Tue, 23 May 2023 16:10:35 +0000Stephanie BurnsThis 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...insert exercise of choice*. You immediately want to change it out for something else. But should you? For some people the exercise might cause pain. For other's they may feel like they simply cannot perform that exercise. And for others it may just be because you simply hate that particular exercise. In today's episode we talk about some things you should consider before you switch out one exercise for another. And how to go about exploring what an alternative exercise could be, if you so choose that changing the exercise is best. We also continue to learn new and creative ways to progressively overload within our strength programs. This week we're sticking with the time under tension principle and explore the 1 1/2 rep trick ;) Enjoy!]]>3592false657fullhttps://www.spreaker.com/episode/sos-strength-the-significance-of-supersets--53823250https://api.spreaker.com/episode/53823250Tue, 16 May 2023 13:25:56 +0000Stephanie BurnsWelcome 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...2738false656fullhttps://www.spreaker.com/episode/sos-strength-rest-recovery-do-i-really-need-to-yes--53743047https://api.spreaker.com/episode/53743047Tue, 09 May 2023 14:18:06 +0000Stephanie BurnsToday 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...4122false655fullhttps://www.spreaker.com/episode/sos-strength-how-heavy-should-i-be-lifting--53669395https://api.spreaker.com/episode/53669395Tue, 02 May 2023 14:45:53 +0000Stephanie BurnsWhy 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...3326false654fullhttps://www.spreaker.com/episode/sos-strength-the-importance-of-mastering-form--53597347https://api.spreaker.com/episode/53597347Tue, 25 Apr 2023 14:50:59 +0000Stephanie BurnsWelcome 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...3163false653fullhttps://www.spreaker.com/episode/you-are-how-you-eat-balance--53392904https://api.spreaker.com/episode/53392904Thu, 30 Mar 2023 16:54:47 +0000Stephanie BurnsThe 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...3631false553fullhttps://www.spreaker.com/episode/you-are-how-you-eat-mindfulness-moderation-metabolism--53311070https://api.spreaker.com/episode/53311070Thu, 23 Mar 2023 15:05:03 +0000Stephanie BurnsIn 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...5282false552fullhttps://www.spreaker.com/episode/losing-through-loss-interview-w-alison-burt--53129879.
Alison, I have been literally in awe of your efforts since day one of our coaching relationship. You have not only seen incredible weight loss progress but you are also crushing your strength and cardio game as well! It has been so wonderful watching your transformation over this last half a year! I count myself blessed to be part of your journey and am excited to continue watching where this all takes you!]]>https://api.spreaker.com/episode/53129879Tue, 14 Mar 2023 15:25:14 +0000Stephanie BurnsI 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,....
Alison, I have been literally in awe of your efforts since day one of our coaching relationship. You have not only seen incredible weight loss progress but you are also crushing your strength and cardio game as well! It has been so wonderful watching your transformation over this last half a year! I count myself blessed to be part of your journey and am excited to continue watching where this all takes you!]]>4552false551fullhttps://www.spreaker.com/episode/the-beauty-of-breakthrough-interview-w-tawny-epperson--53076212.
Tawny, your dedication and commitment to this process mixed with your competitive edge have been nothing but beautiful to watch! I have seen you transform from the inside out this last half a year and could not be more proud as a coach! Doing this podcast with your really brought to surface that you are not just physically strong girl, you've got some mental and emotionally grit too! Thank you for sharing your story with us! It has been a joy watching your transformation!]]>https://api.spreaker.com/episode/53076212Thu, 09 Mar 2023 15:30:08 +0000Stephanie BurnsThis 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....
Tawny, your dedication and commitment to this process mixed with your competitive edge have been nothing but beautiful to watch! I have seen you transform from the inside out this last half a year and could not be more proud as a coach! Doing this podcast with your really brought to surface that you are not just physically strong girl, you've got some mental and emotionally grit too! Thank you for sharing your story with us! It has been a joy watching your transformation!]]>3327false550fullhttps://www.spreaker.com/episode/you-are-what-you-eat-salt--53076211https://api.spreaker.com/episode/53076211Thu, 02 Mar 2023 21:34:21 +0000Stephanie BurnsWhat'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...2742false549fullhttps://www.spreaker.com/episode/you-are-what-you-eat-alcohol--52827206https://api.spreaker.com/episode/52827206Thu, 23 Feb 2023 16:49:12 +0000Stephanie BurnsThis 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...3810false548fullhttps://www.spreaker.com/episode/you-are-what-you-eat-water--52825864https://api.spreaker.com/episode/52825864Thu, 23 Feb 2023 14:15:22 +0000Stephanie BurnsWater 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...2297false547fullhttps://www.spreaker.com/episode/you-are-what-you-eat-fat--52684595https://api.spreaker.com/episode/52684595Thu, 09 Feb 2023 18:59:16 +0000Stephanie BurnsFat. 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....4172false546fullhttps://www.spreaker.com/episode/you-are-what-you-eat-carbohydrates--52616327https://api.spreaker.com/episode/52616327Thu, 02 Feb 2023 15:42:38 +0000Stephanie BurnsCarbs 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...3196false545fullhttps://www.spreaker.com/episode/you-are-what-you-eat-fibre--52551550https://api.spreaker.com/episode/52551550Thu, 26 Jan 2023 15:23:16 +0000Stephanie BurnsCarbs 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!...2843false544fullhttps://www.spreaker.com/episode/you-are-what-you-eat-protein--52486667https://api.spreaker.com/episode/52486667Thu, 19 Jan 2023 18:27:43 +0000Stephanie BurnsThis 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...2713false543fullhttps://www.spreaker.com/episode/the-merry-mindsets-that-will-get-you-through-christmas-5-control-over-calorie-deficit--52259983https://api.spreaker.com/episode/52259983Thu, 22 Dec 2022 18:44:50 +0000Stephanie BurnsJoin 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...1302false442fullhttps://www.spreaker.com/episode/the-merry-mindsets-that-will-get-you-through-christmas-4-activate-maintenance-mode--52241580https://api.spreaker.com/episode/52241580Tue, 20 Dec 2022 23:33:30 +0000Stephanie BurnsSave 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...1108false441fullhttps://www.spreaker.com/episode/the-merry-mindsets-that-will-get-you-through-christmas-3-healthy-food-focus--52196399https://api.spreaker.com/episode/52196399Thu, 15 Dec 2022 16:55:11 +0000Stephanie BurnsFood 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...1055false440fullhttps://www.spreaker.com/episode/the-merry-mindsets-that-will-get-you-through-christmas-2-steer-clear-from-the-all-or-nothing-mentality--52180112https://api.spreaker.com/episode/52180112Tue, 13 Dec 2022 23:41:48 +0000Stephanie BurnsMerry 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...1678false439fullhttps://www.spreaker.com/episode/the-merry-mindsets-that-will-get-you-through-christmas-1-exercise-intentions--52132007https://api.spreaker.com/episode/52132007Thu, 08 Dec 2022 17:29:53 +0000Stephanie BurnsJoin 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...1079false438fullhttps://www.spreaker.com/episode/mom-i-s-complete-christmas-tradition-makeover-37--52113331https://api.spreaker.com/episode/52113331Tue, 06 Dec 2022 20:40:35 +0000Stephanie BurnsDecember. 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...4750false3fullhttps://www.spreaker.com/episode/strength-training-101-part-2-36--51932425https://api.spreaker.com/episode/51932425Thu, 17 Nov 2022 19:50:13 +0000Stephanie BurnsJust 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".4405false3fullhttps://www.spreaker.com/episode/my-update-2-months-into-the-cut-35a--51852727https://api.spreaker.com/episode/51852727Thu, 10 Nov 2022 16:34:03 +0000Stephanie BurnsSorry 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!2097false3fullhttps://www.spreaker.com/episode/when-the-going-gets-hard-interview-w-laura-daly-trottier-35b--51825800
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, she has been 110% committed to her health and fitness. She's a fierce competitor. An encourager. An outstanding runner. Loves a new challenge and has really embraced the community aspect of Burns Fitness. Last winter, even she, as dedicated as she was, was faced with some challenging circumstances that made investing in her health and fitness quite tricky to navigate. Join us as we chat about the all consuming challenge this circumstance presented, the struggle of it not being fully within her control and how Laura managed to ground herself and adapt her plan to help herself navigate the nutty.

Thank you for taking the time to share this story with us Laura! I have always very much looked up to you as a person and my respect for you has only increased since getting to know you more through coaching! You are one strong as heck woman! Although I have been with you through many "mountain top times" such as hitting weight loss goals, running the last stretch of a race together, guiding you with strength programs and watching you become stronger - NEVER did I see you stronger than when I watched you dig your heels in this winter and fight for your fitness. I hope your story speaks as much to everyone listening as it did to me while you were living through it!

What I hope you can take away from this ongoing theme is that - we all have our hard. Life is full of hard and challenging things that we have to navigate through, on so many different levels: personal, marriage, kids, family, work, health, etc. There is a way to navigate these times without throwing in the towel but rather simply adapting the plan to fit the curve ball. In my experience, many people don't ever get to their longed for goals because every time something happens they quit and start over months later only for something else to happen then the cycle repeats itself. If you can ground yourself and find a way to "navigate the nutty" you will not only get to your goals but you will stay there once you arrive.]]>https://api.spreaker.com/episode/51825800Thu, 10 Nov 2022 15:38:58 +0000Stephanie BurnsYou 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...
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, she has been 110% committed to her health and fitness. She's a fierce competitor. An encourager. An outstanding runner. Loves a new challenge and has really embraced the community aspect of Burns Fitness. Last winter, even she, as dedicated as she was, was faced with some challenging circumstances that made investing in her health and fitness quite tricky to navigate. Join us as we chat about the all consuming challenge this circumstance presented, the struggle of it not being fully within her control and how Laura managed to ground herself and adapt her plan to help herself navigate the nutty.

Thank you for taking the time to share this story with us Laura! I have always very much looked up to you as a person and my respect for you has only increased since getting to know you more through coaching! You are one strong as heck woman! Although I have been with you through many "mountain top times" such as hitting weight loss goals, running the last stretch of a race together, guiding you with strength programs and watching you become stronger - NEVER did I see you stronger than when I watched you dig your heels in this winter and fight for your fitness. I hope your story speaks as much to everyone listening as it did to me while you were living through it!

What I hope you can take away from this ongoing theme is that - we all have our hard. Life is full of hard and challenging things that we have to navigate through, on so many different levels: personal, marriage, kids, family, work, health, etc. There is a way to navigate these times without throwing in the towel but rather simply adapting the plan to fit the curve ball. In my experience, many people don't ever get to their longed for goals because every time something happens they quit and start over months later only for something else to happen then the cycle repeats itself. If you can ground yourself and find a way to "navigate the nutty" you will not only get to your goals but you will stay there once you arrive.]]>4034false3fullhttps://www.spreaker.com/episode/taking-the-plunge-interview-w-michelle-berger-34--51614260.
Michelle it has been absolutely amazing watching you transform over these last few months! Thank you for trusting me as your coach and I couldn't be more proud of how you dove in head first, completely immersed yourself in the community and prioritized consistency above all else! Excited to watch your next chapter unfold!
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For those of you who have been considering possibly joining one of my upcoming rounds, my next one will be starting mid January. I will be posting available coaching spots on my business page in November, so keep your eyes pealed!]]>https://api.spreaker.com/episode/51614260Thu, 27 Oct 2022 12:59:51 +0000Stephanie BurnsJoin 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....
Michelle it has been absolutely amazing watching you transform over these last few months! Thank you for trusting me as your coach and I couldn't be more proud of how you dove in head first, completely immersed yourself in the community and prioritized consistency above all else! Excited to watch your next chapter unfold!
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For those of you who have been considering possibly joining one of my upcoming rounds, my next one will be starting mid January. I will be posting available coaching spots on my business page in November, so keep your eyes pealed!]]>3522false3fullhttps://www.spreaker.com/episode/strength-training-101-part-1-33--51637645
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!]]>https://api.spreaker.com/episode/51637645Thu, 20 Oct 2022 19:53:52 +0000Stephanie BurnsOk. 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...
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!]]>4286false3fullhttps://www.spreaker.com/episode/my-update-on-week-4-of-the-cut-32a--51564503https://api.spreaker.com/episode/51564503Thu, 13 Oct 2022 14:30:21 +0000Stephanie BurnsI 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!907false3fullhttps://www.spreaker.com/episode/how-to-handle-health-when-your-hands-are-full-interview-with-charlotte-hughes-32b--51491220.
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.
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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!]]>https://api.spreaker.com/episode/51491220Thu, 13 Oct 2022 13:16:39 +0000Stephanie BurnsCharlotte 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....
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!]]>3540false3fullhttps://www.spreaker.com/episode/navigating-through-the-nutty-31--51489389https://api.spreaker.com/episode/51489389Thu, 06 Oct 2022 15:34:22 +0000Stephanie BurnsHave 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...2881false3fullhttps://www.spreaker.com/episode/my-update-on-week-2-of-the-cut-30a--51426800https://api.spreaker.com/episode/51426800Fri, 30 Sep 2022 12:35:12 +0000Stephanie BurnsI 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!780false3fullhttps://www.spreaker.com/episode/gaining-and-losing-100-pounds-in-a-lifetime-is-no-small-feat-interview-with-pam-wheeler-30b--51422588.
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.]]>https://api.spreaker.com/episode/51422588Fri, 30 Sep 2022 00:29:40 +0000Stephanie BurnsJoin 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,....
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.]]>3323false3fullhttps://www.spreaker.com/episode/stretching-self-care-in-the-fitness-world-29--51346493https://api.spreaker.com/episode/51346493Thu, 22 Sep 2022 15:40:27 +0000Stephanie BurnsIn 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...3287false3fullhttps://www.spreaker.com/episode/up-close-personal-with-yours-truly-the-specs-on-how-i-plan-to-navigate-these-next-12-weeks-in-a-cut-28--51270817https://api.spreaker.com/episode/51270817Thu, 15 Sep 2022 15:33:55 +0000Stephanie BurnsHere 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...3876false3fullhttps://www.spreaker.com/episode/the-power-of-performance-goals-and-why-lifestyle-should-really-be-the-ultimate-focus-27--50793887
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!]]>https://api.spreaker.com/episode/50793887Tue, 02 Aug 2022 21:36:08 +0000Stephanie BurnsAs 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...
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!]]>3813false2fullhttps://www.spreaker.com/episode/the-hormones-did-it-26--50670801 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.]]>https://api.spreaker.com/episode/50670801Thu, 21 Jul 2022 19:22:29 +0000Stephanie BurnsJoin 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... 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.]]>4424false2fullhttps://www.spreaker.com/episode/how-to-navigate-the-weekends-and-summer-while-in-a-cut-or-fat-loss-phase-25--50574009https://api.spreaker.com/episode/50574009Thu, 14 Jul 2022 17:45:48 +0000Stephanie BurnsThe 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...4648false2fullhttps://www.spreaker.com/episode/burns-fitness-from-a-newbie-s-perspective-interview-with-vicky-struthers-24--50476079
Thank you Vicky for chatting with me this week! I hope you all enjoy getting to know this girl's story as much as I did!]]>https://api.spreaker.com/episode/50476079Thu, 07 Jul 2022 14:52:08 +0000Stephanie BurnsI'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...
Thank you Vicky for chatting with me this week! I hope you all enjoy getting to know this girl's story as much as I did!]]>2662false2fullhttps://www.spreaker.com/episode/the-5-do-s-don-ts-when-it-comes-to-binging-and-taking-steps-toward-recovery-23--50422026https://api.spreaker.com/episode/50422026Thu, 30 Jun 2022 17:09:04 +0000Stephanie BurnsBinging 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...4706false2fullhttps://www.spreaker.com/episode/my-answers-to-your-questions-22--50308584
Below are the questions that were asked and answered:

1. Strength workouts. Benefits of separate lower, upper and core specific days? You said you sometimes combine the two… any differences for body? How about doubling up and then doing it twice in the week?
2. If I have limited weights at home, will I continue to see strength gains? What can I do to maximize my effort?
3. Should the water you drink during a workout count as your ‘8’ cups? Are you not losing some water and what you drink is replenishing this?
4. To be ‘fat free’ or not to be? To be ‘sugar free’ or not to be? It seems that when one of these is low the other is pretty high…is it worth it?
5. Some research indicate that having a ‘cheat day’ will lower ghrelin levels and help with weight loss. I know you encourage BIT (built in treat) but your opinion about this?
6. How can someone who has an unhealthy lifestyle try and ‘reset’ their metabolism?
7. Should you always do a bit of cardio before a strength workout?
8. Can you just go into a stretch workout anytime without warming up?
9. You mentioned the importance of stretching. Some say you should stretch before - others say no you could hurt yourself do it in the middle or only do it after? I would like your input?
10. So you had a long day. Everything is done…kids to bed, lunches ready, whatever needed to be done is all done. You sit down to relax - how do you stop yourself from thinking about food? Don’t sit down and go to bed? Nighttime snacking is so hard to break! Yeah I can read a book but all of a sudden they talk about food lol
11. I have been reading about when it is best to eat to replenish your loss after a workout/to rebuild muscles. I know I am not a bodybuilder but still. Some say the optimum window is 20 min, others say 10min, some say you should eat before. Again coach your opinion on all this?
12. What is your opinion about diet drinks making you crave more sweets? There seems to be so many different opinions about this and I know you LOVE you Diet Pepsi.]]>https://api.spreaker.com/episode/50308584Thu, 23 Jun 2022 15:28:33 +0000Stephanie BurnsThis 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...
Below are the questions that were asked and answered:

1. Strength workouts. Benefits of separate lower, upper and core specific days? You said you sometimes combine the two… any differences for body? How about doubling up and then doing it twice in the week?
2. If I have limited weights at home, will I continue to see strength gains? What can I do to maximize my effort?
3. Should the water you drink during a workout count as your ‘8’ cups? Are you not losing some water and what you drink is replenishing this?
4. To be ‘fat free’ or not to be? To be ‘sugar free’ or not to be? It seems that when one of these is low the other is pretty high…is it worth it?
5. Some research indicate that having a ‘cheat day’ will lower ghrelin levels and help with weight loss. I know you encourage BIT (built in treat) but your opinion about this?
6. How can someone who has an unhealthy lifestyle try and ‘reset’ their metabolism?
7. Should you always do a bit of cardio before a strength workout?
8. Can you just go into a stretch workout anytime without warming up?
9. You mentioned the importance of stretching. Some say you should stretch before - others say no you could hurt yourself do it in the middle or only do it after? I would like your input?
10. So you had a long day. Everything is done…kids to bed, lunches ready, whatever needed to be done is all done. You sit down to relax - how do you stop yourself from thinking about food? Don’t sit down and go to bed? Nighttime snacking is so hard to break! Yeah I can read a book but all of a sudden they talk about food lol
11. I have been reading about when it is best to eat to replenish your loss after a workout/to rebuild muscles. I know I am not a bodybuilder but still. Some say the optimum window is 20 min, others say 10min, some say you should eat before. Again coach your opinion on all this?
12. What is your opinion about diet drinks making you crave more sweets? There seems to be so many different opinions about this and I know you LOVE you Diet Pepsi.]]>5193false2fullhttps://www.spreaker.com/episode/the-unsuspected-challenge-of-maintenance-interview-with-tara-soucie-noble-21--50109137https://api.spreaker.com/episode/50109137Thu, 16 Jun 2022 16:00:46 +0000Stephanie BurnsJoin me as I chat with my dear client and friend, Tara! Tara did unbelievably well when she joined my program a year and a half ago. She was an A+ student in every way and quickly saw the results of all of her hard work. She managed to lose 30 pounds...4154false2fullhttps://www.spreaker.com/episode/caution-fitness-influencers-will-influence-you-choose-wisely-interview-with-lynette-o-donnell-20--50040763
The people you surround yourself with in this journey WILL influence you. So be mindful of who you are looking to for advice and direction. I count my lucky stars that I crossed paths with this beautiful soul who really helped shape my mindset into such a better and healthier place than what it was before. Unfortunately, this is not always the case. So... CAUTION! Fitness Influencers Will Influence You. Choose Wisely.]]>https://api.spreaker.com/episode/50040763Thu, 09 Jun 2022 14:25:42 +0000Stephanie BurnsJoin me as I chat with my fitness mentor, coach, group fitness instructor, personal trainer and friend of mine: Lynette O'Donnell. This woman has been one of the most influential people in my health and fitness journey. We met through a group fitness...
The people you surround yourself with in this journey WILL influence you. So be mindful of who you are looking to for advice and direction. I count my lucky stars that I crossed paths with this beautiful soul who really helped shape my mindset into such a better and healthier place than what it was before. Unfortunately, this is not always the case. So... CAUTION! Fitness Influencers Will Influence You. Choose Wisely.]]>4706false2fullhttps://www.spreaker.com/episode/i-ve-done-the-couch-to-5k-now-what-interview-with-holly-harley-19--50020914https://api.spreaker.com/episode/50020914Thu, 02 Jun 2022 12:44:11 +0000Stephanie BurnsJoin me as I talk to running coach, Harley Uttaro and running enthusiast, Holly Starra, about taking your running to the next level. Maybe you've completed the couch to 5k program and are not sure where to go next? Or perhaps you've been running for a...4900false2fullhttps://www.spreaker.com/episode/what-the-health-18--49930999https://api.spreaker.com/episode/49930999Thu, 26 May 2022 13:51:38 +0000Stephanie BurnsFit does not always equate to healthy. I understand this very deeply. In this episode I share my own story in achieving the peak of my fitness journey and how I quickly realized that it came with a cost. A cost that I am no longer willing to pay. Join...3623false2fullhttps://www.spreaker.com/episode/the-power-of-perseverance-interview-with-tracy-17--49558134
Tracy has battled with her weight for most of her life but in recent years has witnessed major success in losing a total of 70 lbs. But what is far more inspiring to hear and beautiful to see is how this weight loss has given her so much more than a reduced body fat percentage. This transformation has given her back control over her life, has aloud her to be more present with those that she loves and she now feels like she is thriving like never before as a wife, mother and in her workplace as well. Her key to success? She just never quit. Join us as we discuss all of this and more.]]>https://api.spreaker.com/episode/49558134Thu, 19 May 2022 13:38:59 +0000Stephanie BurnsThis guest is one special gal in my life. She was the first person who took a chance on me as a coach. In fact, when I wasn't even a coach at all, she asked if I could work with her daughter and little did I know that that facebook message would...
Tracy has battled with her weight for most of her life but in recent years has witnessed major success in losing a total of 70 lbs. But what is far more inspiring to hear and beautiful to see is how this weight loss has given her so much more than a reduced body fat percentage. This transformation has given her back control over her life, has aloud her to be more present with those that she loves and she now feels like she is thriving like never before as a wife, mother and in her workplace as well. Her key to success? She just never quit. Join us as we discuss all of this and more.]]>3591false2fullhttps://www.spreaker.com/episode/the-b-and-c-of-the-health-fitness-alphabet-blood-pressure-cardio-16--49777824https://api.spreaker.com/episode/49777824Thu, 12 May 2022 20:08:02 +0000Stephanie BurnsIn this episode I talk about why blood pressure is such an important measure of health to know and understand. I explain what blood pressure is and why it matters to our overall health as well as how to recognize if you have high blood pressure and...4130false2fullhttps://www.spreaker.com/episode/weight-loss-101-focus-nutrition-15--49599172https://api.spreaker.com/episode/49599172Wed, 04 May 2022 13:53:29 +0000Stephanie BurnsEverything you need to know about diet and nutrition to successfully and HEALTHILY lose weight ;)4070false2fullhttps://www.spreaker.com/episode/how-to-set-yourself-up-for-success-during-a-month-with-no-programming-and-less-accountability-14--49334433https://api.spreaker.com/episode/49334433Thu, 07 Apr 2022 14:11:04 +0000Stephanie BurnsThat's a wrap folks! We've arrived! We're in our 12th and last week of our winter round! How exciting that you've made it this far and have followed through on your commitment to yourself! Woo! But now what? We have a whole month to go before we start...3232false1fullhttps://www.spreaker.com/episode/q-a-all-of-your-fitness-exercise-questions-answered-13--49272749
Questions:
1. Does walking in place, on a treadmill and/or walking outside offer the same health benefits? 2. Does the time of day at which you exercise matter?
3. When doing strength and cardio is it better to do cardio first? After? During?
4. What are your favourite stretches?
5. What do you do if you have a sore back (or knees or whatever) do you push through? Rest it? Do specific exercises for the sore muscle?
6. Is it too late in life to start a specific exercise? Can your body be too old to start something new?
7. What’s the very best exercise for weight loss? I’ve heard lots of people saying contradictory advice specifically with running vs walking
8. What’s some fun ways to get your kids interested in exercise and fitness from home?
9. How do you know when to increase your weights safely?
10. Why are rest days so important?]]>https://api.spreaker.com/episode/49272749Thu, 31 Mar 2022 19:18:39 +0000Stephanie BurnsJoin me as I answer common questions that group members have, specifically toward exercise and fitness. Questions: 1. Does walking in place, on a treadmill and/or walking outside offer the same health benefits? 2. Does the time of day at which you...
Questions:
1. Does walking in place, on a treadmill and/or walking outside offer the same health benefits? 2. Does the time of day at which you exercise matter?
3. When doing strength and cardio is it better to do cardio first? After? During?
4. What are your favourite stretches?
5. What do you do if you have a sore back (or knees or whatever) do you push through? Rest it? Do specific exercises for the sore muscle?
6. Is it too late in life to start a specific exercise? Can your body be too old to start something new?
7. What’s the very best exercise for weight loss? I’ve heard lots of people saying contradictory advice specifically with running vs walking
8. What’s some fun ways to get your kids interested in exercise and fitness from home?
9. How do you know when to increase your weights safely?
10. Why are rest days so important?]]>4215false1fullhttps://www.spreaker.com/episode/the-low-down-on-running-for-beginners-interview-with-holly-starra-harley-uttaro-12--49159638
If you've been debating about running or maybe just testing out the waters by running little bouts here and there - this episode is for you!]]>https://api.spreaker.com/episode/49159638Thu, 24 Mar 2022 11:41:18 +0000Stephanie BurnsSpring is in the air - and you know what that means!? Running! The sun is shinning and it makes it all the more tempting to get outside and get some exercise in as we breathe in the fresh air. So many people have a desire to run and get out there but...
If you've been debating about running or maybe just testing out the waters by running little bouts here and there - this episode is for you!]]>4226false1fullhttps://www.spreaker.com/episode/the-struggle-is-real-interview-with-shelley-11--49095812
I am so grateful to you my friend for sharing your story at such a vulnerable time. I hope your story will resonate with others and help them as they fight the good fight! I believe in you Shelley! This round was my comeback round, perhaps the next one can be yours ;)]]>https://api.spreaker.com/episode/49095812Thu, 17 Mar 2022 16:28:36 +0000Stephanie BurnsFor this episode, I chat with one of my first ever clients Shelley Hoffman. Shelley has made incredible progress over the years on so many different levels. She lost almost 60 lbs, she was stronger than ever before, she was embracing consistency and...
I am so grateful to you my friend for sharing your story at such a vulnerable time. I hope your story will resonate with others and help them as they fight the good fight! I believe in you Shelley! This round was my comeback round, perhaps the next one can be yours ;)]]>3772false1fullhttps://www.spreaker.com/episode/how-to-remain-consistent-when-there-s-always-something-10--49019315https://api.spreaker.com/episode/49019315Thu, 10 Mar 2022 17:41:14 +0000Stephanie BurnsIn this episode I talk about consistency and why it is the driving force to seeing any kind of progress in your health journey. All too often we can get frustrated with our lack of results and not take responsibility for our lack of consistency with...4430false1fullhttps://www.spreaker.com/episode/on-the-outside-looking-in-weight-loss-from-the-perspective-of-the-spouse-9--48944709
Mark was such a key player in my weight loss success so I thought it would be interesting to hear things from his point of view.

I count myself very blessed to have had this man by my side during some of the more darker times I have had to live through.

Don't underestimate the importance of support throughout this journey! It is KEY to success!]]>https://api.spreaker.com/episode/48944709Fri, 04 Mar 2022 03:27:41 +0000Stephanie BurnsJoin me for my second interview as I chat with my husband about his perspective on weight loss and what it was like to be the support person to someone struggling to lose weight and attain their goals. Mark was such a key player in my weight loss...
Mark was such a key player in my weight loss success so I thought it would be interesting to hear things from his point of view.

I count myself very blessed to have had this man by my side during some of the more darker times I have had to live through.

Don't underestimate the importance of support throughout this journey! It is KEY to success!]]>4191false1fullhttps://www.spreaker.com/episode/food-addiction-it-s-real-it-s-ugly-but-it-s-totally-overcome-able-8--48858404
1. What are the top 3 stressors in your life that trigger you toward food to cope?
2. Has there been any trauma or crisis in your life that you have not worked through. That you’ve overlooked or neglected because it might be too painful to open that door again?
3. Are there certain people in your life that are toxic? People that bring you down far more in life than support and uplift you?

Start here and dig deep ;) It's a wild ride but totally worth it!]]>https://api.spreaker.com/episode/48858404Thu, 24 Feb 2022 16:56:14 +0000Stephanie BurnsConsider this Part 2 of a 4 Part series. Please be sure to have listened to the previous episode (7) "The "A" Word" before listening to this one. It is foundational in understanding what we are talking about today. So in part 1 we tackled the WHAT IS...
1. What are the top 3 stressors in your life that trigger you toward food to cope?
2. Has there been any trauma or crisis in your life that you have not worked through. That you’ve overlooked or neglected because it might be too painful to open that door again?
3. Are there certain people in your life that are toxic? People that bring you down far more in life than support and uplift you?

Start here and dig deep ;) It's a wild ride but totally worth it!]]>4514false1fullhttps://www.spreaker.com/episode/the-a-word-something-that-many-of-us-struggle-with-but-are-simply-not-aware-of-7--48773063https://api.spreaker.com/episode/48773063Thu, 17 Feb 2022 17:24:56 +0000Stephanie BurnsAddiction. When we hear this word many things might come to mind but what likely does not is a picture of someone addicted to food. Join me, in this episode, as I discuss the WHY NOT. Why DON'T people prioritize their health and fitness when the...4122false1fullhttps://www.spreaker.com/episode/q-a-from-our-first-month-together-6--48677437
Questions include:
-What is your definition of progress/success?
-What vitamins do you think are important to take?
-How do you manage eating out? Enjoy or splurge?
-I find my plate can look different from the rest of my family. Is this normal? How do I make this a lifestyle for everyone?
-How do you manage going away food wise?
-Does it matter WHEN you eat? Specifically when you start eating and stop eating?
-How many servings of vegetables should I be aiming for every day?
-What about macros? Don't those matter as we track our food?
-When should you adjust your calories as you're losing weight? After losing 10 lbs? 20 lbs?
-Should some of the calories burned through exercise be replenished at a certain level?
-Is my daily calorie goal too low?]]>https://api.spreaker.com/episode/48677437Thu, 10 Feb 2022 19:23:48 +0000Stephanie BurnsJoin me as I answer questions from my current members, after completing our first month together in my program. These are always fun to listen to because chances are if someone else is wondering, you may have wondered the same thing ;) Questions...
Questions include:
-What is your definition of progress/success?
-What vitamins do you think are important to take?
-How do you manage eating out? Enjoy or splurge?
-I find my plate can look different from the rest of my family. Is this normal? How do I make this a lifestyle for everyone?
-How do you manage going away food wise?
-Does it matter WHEN you eat? Specifically when you start eating and stop eating?
-How many servings of vegetables should I be aiming for every day?
-What about macros? Don't those matter as we track our food?
-When should you adjust your calories as you're losing weight? After losing 10 lbs? 20 lbs?
-Should some of the calories burned through exercise be replenished at a certain level?
-Is my daily calorie goal too low?]]>4472false1fullhttps://www.spreaker.com/episode/my-very-first-interview-with-none-other-than-my-mama-5--48581600https://api.spreaker.com/episode/48581600Fri, 04 Feb 2022 03:47:48 +0000Stephanie BurnsThis one's a special one guys! Join me as I interview my mom on her health and fitness journey. We go through all the ups and all the downs and the beautiful transformation that's taken place over time! I hope you guys can be as inspired by this woman...3944falsefullhttps://www.spreaker.com/episode/i-ve-got-so-much-to-juggle-in-my-busy-life-why-and-how-do-i-add-being-healthy-and-active-to-the-mix-4--48472258https://api.spreaker.com/episode/48472258Thu, 27 Jan 2022 20:02:09 +0000Stephanie BurnsWe all lead busy lives in one way or another. And when we get busy we have to evaluate what it is in our life that we want to prioritize. Some things make the cut. Others get the chopping block. RIGHT? That’s just the way that it is. I’m hoping this...3571falsefullhttps://www.spreaker.com/episode/weight-loss-healthy-living-starter-kit-3--48378142
If you are in my group coaching, this will help explain my methods and give you a better understanding of the reasons behind WHY I do what I do ;)]]>https://api.spreaker.com/episode/48378142Thu, 20 Jan 2022 16:33:30 +0000Stephanie BurnsWhether you are just starting a weight loss journey or wondering what the most important things are to prioritize in this adventure toward a healthier you - this episode talks about the top 10 things (listed in order of importance) to prioritize day...
If you are in my group coaching, this will help explain my methods and give you a better understanding of the reasons behind WHY I do what I do ;)]]>3067falsefullhttps://www.spreaker.com/episode/the-beginning-of-burns-fitness-2--48281709
Now, enough about ME. Looking forward to some interviews with some of our very own, here in the group as well as some great discussions on relevant topics regarding weight loss, health and fitness.]]>https://api.spreaker.com/episode/48281709Thu, 13 Jan 2022 15:26:42 +0000Stephanie BurnsAlright, there you have it! The nitty gritty about how BURNS Fitness came to be! Hopefully this helps makes sense of how this wonderful little community started and gives you an insight of what exactly you are apart of. Now, enough about ME. Looking...
Now, enough about ME. Looking forward to some interviews with some of our very own, here in the group as well as some great discussions on relevant topics regarding weight loss, health and fitness.]]>2678falsefullhttps://www.spreaker.com/episode/who-is-stephburns-1--48281621
You by no means HAVE to listen to this. It was a request I got quite a bit last round and decided to follow through with it. I decided to start off with Who I am and how BURNS Fitness came about (coming soon) and from there I'll be discussing relevant topics regarding weight loss, health and fitness. I also plan on interviewing people from right within our group here! Should be fun! I'm excited!]]>https://api.spreaker.com/episode/48281621Thu, 13 Jan 2022 15:22:08 +0000Stephanie BurnsMy story from start to finish. It's a lengthy one, I'll warn ya, but you can always press pause and resume. When I say I understand what you're going through, I mean that full well! I think of my story and realize that I was "the worst of the worst"...
You by no means HAVE to listen to this. It was a request I got quite a bit last round and decided to follow through with it. I decided to start off with Who I am and how BURNS Fitness came about (coming soon) and from there I'll be discussing relevant topics regarding weight loss, health and fitness. I also plan on interviewing people from right within our group here! Should be fun! I'm excited!]]>4668falsefull