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Burn Boot Camp Review

November 8, 2017 by Tamara 2 Comments

I recently discovered there is a Burn Boot Camp 10 minutes away from my house. I might have even squealed a little bit as I drove by and noticed the sign on the building. When you have taught group fitness classes and are also a personal trainer/nutrition coach this is what gets you giddy. I immediately came home, went online, and discovered they were offering a 30 day Groupon for $33. With the Groupon purchased I made plans to redeem my voucher the following week.

Burn Boot Camp had been on my radar for years thanks to Julie from Peanut Butter Fingers and also friends in Tennessee who are members. The location that is so close to my house opened last year and once I started my Groupon discovered that several of my friends are members. I am pretty sure this never came up in conversation because I had just had my third baby and exercising was the furthest thing from my mind.

I am on the last days of my Groupon and ready to give my honest review on Burn Boot Camp.

THE WORKOUTS

Burn Boot Camp is a fun and friendly community style gym that offers multiple camp times throughout the week! No workout is ever the same and all fitness levels will easily feel welcomed and encouraged. To give you an idea on what times the classes are held here is the schedule for the Burn Boot Camp I attended in Gilbert, AZ during the duration of my Groupon.

Monday-Friday: 5am, 5:30am, 6:15am, 8:30am, 9:30am, 4:15pm, 5:30pm (COED), 6:15pm (COED)

Saturday: 7am, 8am (COED), 9am (COED)

The majority of the camps are female only but they do offer several class times that are open to men as well. All classes are 45 minutes long except for 5am which is 30 minutes.

Each week the workout schedule rotates so that you are always surprised and challenged. For example here is what two different weeks looked like during my Groupon.

The workouts are either focusing on specific muscle groups or style of workout and paired with one of the numerous protocols or formats that Burn Boot Camp uses. For example, let’s say you show up and it is leg day. The protocol could be anything from a partner workout to self-paced, timed or rep-based, and either circuit, dropset, HITT, or tabata. There is always a warm-up before and finisher after your workout.

Here are a two of the workouts that I have done over the last 30 days. The first workout shown is a Cardio/Speed/Agility Protocol and was self paced. The next one is a Deadlift/Pull-up/Burpee Dropset Workout that was partner based and we rotated through each set until we had both finished before moving on to the next exercise.

WHAT MAKES BURN BOOT CAMP UNIQUE

Community is a huge part of what makes Burn unique. High fives are encouraged during the workout as you are sweating next to your neighbor. I really love the gym rules that are posted on the walls.

Focus Meetings entail you and a trainer sitting down talking about your goals and nutrition. These 15 minute meetings can be scheduled weekly with one of the trainers . I am not really sure how in detail the focus meetings get because I only had two and I am already very mindful of they types of food I put into my body. I think it is a great addition to their membership but can’t speak on the specifics of this feature. At each focus meeting I was weighed and my BMI and measurements were taken. In case you are curious, over the course of the 30 days my weight stayed the same but my BMI went down slightly.

They sell their own brand of protein, which I do not use, but have sampled their energy balls which were amazing! For reference in case you are curious I use this, this, and this brand. Even my kids liked them! The trainers provide the recipes on a white board for members and also post on Instagram and Facebook.

Speaking of the kids, Burn Boot Camp does include childcare with it’s membership. Childcare is only offered for specific classes and you do not need to sign up your child in advance. The childcare room is a separate space off the main workout area. I didn’t get any pictures but it was clean, the environment was safe, and there were plenty of toys. My kids came with me several times and didn’t complain at all. They also knew several of the other kids in the childcare room so that helped.

There are a few things that make Burn Boot Camp special in my opinion. The floor. I know this seems like a weird thing to like but Burn Boot Camp has a floating floor made up of 4 ¼ inches of foam. I really did feel that the floor made a huge difference on how much impact my joints were taking on during the more higher intensity exercise. They also do an amazing job at building a positive and encouraging community. Even a newbie to exercising would feel welcome here! The staff does a phenomenal job encouraging and motivating during the workouts and praising you for your efforts. The variety of workouts and equipment makes coming here fun and the 45 minutes are over before you know it. It would be hard to become bored here.

MY THOUGHTS FROM A PERSONAL TRAINERS PERSPECTIVE

As a personal trainer there are just a few things that I want to provide as constructive feedback and also what to be mindful of if you are thinking about trying out Burn Boot Camp. Having had three babies I would personally not recommend trying out Burn until you are 6 months postpartum. Here is one of the core conditioning workouts that I did.

Exercises like the ones shown above will create more internal pressure on your abdominal wall which can cause you to still look pregnant even months or years after given birth. I would recommend making sure that you are fully healed before resuming any exercise program. Abdominal separation can be reduced regardless of how long it has been since you have given birth. You can read my review on the program I used HERE.

During the course of my 30 days they started a FREE month long transformation program to celebrate new ownership, which is awesome! I love when gym’s do this! The class size went from 5-10 to upwards of 25. Again this is great! The only problem I noticed was sometimes the class size was larger then what was conducive to how the warm up, workout, or finisher was designed. In the scheme of things this is not a big deal just something I know I had to take into consideration when teaching larger size classes.

This last one is totally my own preference. I have the TRX Suspension Trainer certification and while the suspension trainers at Burn are made by a different company the height they are mounted at feels so off to me. The floating floor shortens the distance from where the suspension trainer is mounted to your feet and doesn’t put your body in a position that allows for a natural progression of the exercises to be made easier or more challenging. I observed so many girls doing the suspension trainer exercises incorrectly. It took everything within me not to want to go and make suggestions on how to correct.

HOW TO TRY BURN BOOT CAMP AND MEMBERSHIP INFORMATION

Overall I had a very positive experience at the Gilbert Burn Boot Camp and would recommend it if you are looking for motivation and a variety of workouts. I would not recommend if you are in the last trimester of pregnancy or are not at least 6 months postpartum. Be sure to speak up and ask for modifications if you need them because they will be given. With a larger size camp it might be hard for the trainer to spot you right away if an exercise isn’t working for your body so be sure to call them over.

If you are interested in trying Burn Boot Camp here are several ways to get started inexpensively. Right now you can sign up for 30 days for $30. Which is an amazing deal! I am not sure how much longer that deal will be going on so you may want to act fast! If you are a new client there is a FREE 14 day trial that is always available and the childcare is included in the trial. Or you could go the route I did and sign up for the Groupon.

There is a 6 month, 12 month, or 18 month option when signing up for a membership contract. The price ranges from $145 to $125 a month depending on the length of your contract. The longer your contract the less you pay monthly. Burn Boot Camp offers FREE Saturday Camps at 8am and 9am every week and also has a $15 drop in if you want to catch a class once your trial is over. If you have a membership you can go to any Burn Boot Camp nationwide.

There is currently a Burn Boot Camp in Gilbert with locations coming soon in South Chandler and Surprise, AZ. Thanks for reading! Have you ever tried Burn Boot Camp?

Filed Under: Fitness, Health, Workouts Tagged With: Arizona, Burn Boot Camp, Gilbert

EverlyWell Breast Milk DHA Test Review

June 5, 2017 by Tamara Leave a Comment

I recently had the opportunity to check the levels of DHA in my breast milk from the comfort of my own home. I am sharing my experience using the EverlyWell Breast Milk DHA test kit. Technology is seriously amazing and I think it is great that there are health and wellness tests like this available.

This post was sponsored by EverlyWell through my partnership with Fit Approach. With that said, all opinions and test results are my own. #BeEverlyWell #WhyIBreastFeed

WHAT IS DHA?

You might be wondering why anyone would care to check the levels of DHA in their breast milk in the first place. DHA is an omega fatty acid that aids in the brain and nervous system development of children and is crucial in the first years of your child’s life. It is estimated that 75% of Americans are deficient in DHA.

DHA is not only crucial for your baby but it is also important for you! DHA stands for docosahexaenoic acid and is commonly referred to as omega-3. DHA along with EPA (eicosapentaenoic acid) promote a healthy immune response that are behind the relief of many chronic conditions but is too often inhibited by poor nutrition.

THE BENEFITS OF OMEGA-3S

Supports heart function
Promotes positive mood and well being
Maintains fluid and flexible eye cells and tissue
Promotes joint mobility and flexibility
Nourishes skin, hair, and nails
Protects against free radicals
Supports the immune system

Despite the great health benefits of omegas, individuals around the world suffer from omega–3 deficiency and one that is counted as the 8th leading cause of preventable death in the US, among dietary, lifestyle, and metabolic risk factors.¹ Americans have the lowest intake of omega-3 essential fatty acids of any developed country.

RISKS OF CONSUMING TOO LITTLE OMEGA-3S

Inflammation (sometimes severe)
Higher risk for heart disease and high cholesterol
Digestive disorders
Allergies
Arthritis
Joint and muscle pain
Mental disorders like depression
Poor brain development
Cognitive decline

TAKING THE EVERLYWELL BREAST MILK DHA TEST

This test is simple and can be done at home! The results are emailed to you and you can share them with your doctor. The kit arrived in my mailbox within three days of ordering it online and the directions were very easy to follow.

The breast milk sample needed to be taken in the morning and before any supplementation of DHA was consumed. I am currently taking this Ultimate Omega from Nordic Natural daily and made sure to wait to take my supplements until after I collected the sample.

Sample collection was very easy and required only a drop or two of breast milk on the test paper. I was then able to package everything back inside the box that was shipped to me and easily applied the included shipping label on the package. Super easy.

Once it was mailed back I received an email that let me know my sample had been received and I could expect my results in 5 days.

THE RESULTS

5 days later I had an email waiting for me in my inbox letting me know that my results were ready. It really doesn’t get any easier.

The website is easy to navigate and the results were presented in a clear and concise way. I appreciated how I could track the entire status of my order from when it shipped to when my results were ready.

I learned that my DHA levels are above average and in the optimal range. This means that what I am doing I need to keep doing. In addition to supplementing with omega-3s here are 3 things I consume weekly with high amounts of DHA:

Chia Seeds: 2,457 milligrams in 1 tablespoon (61 percent DV)
Flaxseeds (ground): 1,597 milligrams in 1 tablespoon (39 percent DV)
Sardines: 1,363 milligrams in 1 can/3.75 ounces (34 percent DV)

I am thankful to have had the ability to breastfed all three of my babies. It was a pleasure to write this review and I am thankful for the opportunity. It is nice knowing that what I am feeding myself is also nourishing my six month old. Recommended Reading: My Breastfeeding Story (Caden), Pumping, Dumping, Freezing Breast Milk and Bottle Feeding, and Jesse’s Birth Story.

I am seriously amazed at how God made our bodies! Being able to breastfeed my babies has been such a gift. And just for fun here are some interesting facts about breastfeeding. Breastfeeding helps mama heal faster in the postpartum. The hormones released when you breastfeed make your uterus contract back to its pre-pregnancy size. Also, in case you were curious, the more babies you have had the stronger your uterus will contract during those first few days of breastfeeding your newborn. You’re probably a righty. The majority of moms (75%) produce more milk in their right breast, whether they are right or left handed.

EverlyWell is the exclusive provider of this test directly to consumers in the United States. Visit EverlyWell to get your own kit and use code: WOM15 for 15% off your order. (Code only good for Breast Milk DHA Kit)

PS…EverlyWell offers a wide range of home health tests ranging from food sensitivity, male and female hormone, metabolism, fertility, vitamin d, and more!

¹Danaei G, et al. The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors. PLoS Med 2009;6(4)

Filed Under: After Baby, Health, Postpartum Tagged With: Breast Milk, Breastfeeding, EverlyWell, Pumping

HeartFit for Duty

May 15, 2017 by Tamara Leave a Comment

Last month I had the opportunity to become a new patient at HeartFit for Duty. HeartFit for Duty provides in-depth cardiac and metabolic wellness programs and offers advance medical testing for first responders.

Obviously, this stay at home mom is not a first responder but I am married to one, which qualified me to be able to benefit from the abundant medical testing and nutrition counseling that they offer.

I think we all know that when you and your husband are on board with making healthy changes together a positive outcome and the long term success greatly increases.

My Initial Appointment

Josh and I both saw Megan McCarthy for our appointments. We went on separate days and each of our visits lasted an hour. We went fasted and had our blood drawn, vitals taken, and were then shown to a room where we took a glucose test.

After drinking that lovely liquid sugar, Megan came and went over my medical history and what my goals were moving forward. Because of the history with the autoimmune disorder she added another blood test to my labs, looking for gene mutations. More on this later.

From there I met with the nutritionist and was given a list of what I should and shouldn’t be eating as wells as an exact breakdown of my daily macros. Daily I am now consuming around 1860 calories and eating 15% (70g) carbohydrates, 50% (103g) fat, and 35% (163g) protein. I so appreciated all the information I received that first appointment and before I left I had my blood drawn one last time to retest my glucose level.

The Follow Up Appointment

Josh and I had our follow up appointment two weeks ago and we went together. This was one month after our initial appointment. Several of the labs are done at Boston Heart and it takes a few weeks to get the results back.

Our follow up appointment lasted an hour (and we had all three kids with us too) and it was so informative! The kids were seriously amazing while we sat in the office with Megan, and Josh and I were so proud of how well they behaved.

She went over every single lab that was done on each of us! I won’t bore you with all the details but here are a few highlights.

Cholesterol. Both of us have things we need to address in this category. Josh and I both need to increase our Omega 3 (EPA + DHA = Total Omega) to at least 2,000mg/day. I am taking Nordic Naturals Ultimate Omega and Josh is taking SFH Fish Oil.
My vitamin D was super low so I am supplementing with 5,000 IU/day. I am using NOW D-3 5,000 IU.
I also learned that I have a MTHFR gene mutation. I will now be taking a folate supplement for the rest of my life. This mutation causes inflammation in the body and doesn’t allow for the absorption of folate and other B vitamins. I am taking Pure Encapsulations to supplement this.
My liver showed inflammation as well and my body is not properly processing sugar. This means ditching the cookies, bread, and other sugar loaded snacks and foods to try and lower my blood glucose levels and also my elevated AST (liver function).

Nutrition and Lifestyle Changes

I have significantly changed up what I have been eating. Here is an example of what I was eating before and what I am now currently eating.

Breakfast

Before: Rice Cereal (I love this for breakfast!)
Currently: 2 Scoops of Unflavored Promix Protein Powder, 1/2 Avocado, 1 Tablespoon Almond Butter, 1 teaspoon Vanilla Extract, 3-5 drops of liquid Stevia, and Almond Milk blended together.

Lunch

Before: Whatever the kids were eating.
Currently: Some sort of salad with 4 ounces of chicken. Lately this has been romaine, tortilla strips, avocado, chicken, and assorted veggies.

Dinner

Before: Some combination of veggies, brown rice, and chicken.
Currently: Lots of vegetables and 4 ounces chicken or a lettuce bun burger with a side of bone broth.

Snacks

Before: Anything and everything. Dried mangos, bananas, apples, fruit snacks, chips, cookies, toast. Mainly anything that has high amounts of carbs.
Currently: Vega Protein and Greens Shake, Almonds, and drinking lots and lots of water.

I have been exercising more consistently the past several weeks and just recently actually started looking forward to my own workouts again. If you ever feel unmotivated to workout I am right there with you.

Parenting in this season of my life is exhausting and I mean that in the best way possible. After Jesse was born I knew it would take me a few months to figure out our new routine as family so I put zero pressure on myself in regards to exercise. The last five months have been great and I am so glad that I allowed myself time to recover from pregnancy and to adjust to life as a family of five.

Josh and I will go back in 90 days for more labs and to reassess if what we are doing is making a difference for our overall health. I am very grateful to have been able to participate in this with Josh. Thank you HeartFit for Duty for allowing spouses to tag along in your preventive health care program!

If you are local and a first responder I highly recommend looking into this program! And if you or your spouse works for Mesa Fire and Medical Department call and make an appointment. Josh and I had no out of pocket cost and it is a great resource for you and your family!

Filed Under: Health, Nutrition Tagged With: Boston Heart, Heart Fit for Duty