The Burns Fitness Podcast

June Checklist Explained

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

All Things Fall Round: What You Need To Know

This week’s episode is really a members-only deep dive — it’s designed for those of you who are part of the Fall 2025 Round and more specifically a crash course for those of you who are new. If you’re not in this round, it may not feel as relevant, but for my current crew, this is your guide to everything we’re about to dive into together. I’ll walk you through how the app works, what weekly accountability looks like, and what you can expect from me as your coach. There are a lot of options and resources I provide, but in this pre-round week the goal is simple: to figure out the sweet spot that works for you. That might mean keeping it foundational — just focusing on accountability and using the app — or it might mean layering on extra challenges if you feel they’ll motivate you and help keep you on track. From there, I break down the optional challenges — the Biggest Loser Challenge and the Fitness Challenge — so you can decide what fits your journey best. I also touch on the strength program and how to make it work no matter your current fitness level. My hope with this episode is to help you feel prepared, confident, and excited heading into the Fall Round. Whether you’re keeping it simple or going all in, this will give you clarity on how to approach the next 10 weeks in a way that feels doable and motivating for YOU.

10 Things I Learned By Cutting Out All Junk Food For 2.5 Months

I didn’t plan to go extreme. But after feeling a bit off, noticing my weight creeping past my usual “comfort zone,” and finding myself a little too cozy with daily treats, I knew I needed a reset. And nothing fuels me more than a challenge (as you guys all know).   So I made a bet—with my husband, with myself—and cut out junk food for 2.5 months. No chips, no chocolate, no takeout, no fluffy in-between “moderation” zones. Just clear lines, real food, and a whole lot of reflection.   This episode isn’t about rules or restriction—it’s about what actually happens when you press pause on the ultra-processed stuff and pay attention. I’m sharing what surprised me, what helped, what was hard and what I’ll be carrying forward now that it’s done.  If you’ve been feeling stuck, a little blah, or like you’re just drifting out of alignment with your goals—this one’s for you.

Debunking Nutrition Myths. Inflammation 101: What It Is, What It Isn’t, and What You Can Do.

You’ve probably heard that inflammation is the root of all disease—or maybe you’ve seen those posts telling you to cut out “inflammatory foods” like gluten, dairy, or sugar. But what if we’ve been getting it wrong?   In today’s episode, I’m unpacking one of the most overused and misunderstood terms in the wellness world: inflammation. We’re talking about what it actually is, when it’s helpful, when it becomes a problem, and what role nutrition really plays in all of this.   I’ll also share some of the most common myths floating around online—like whether seed oils are the enemy, if sugar is really to blame, and why those trendy food sensitivity tests might not be telling you what you think.   If you’ve ever felt confused or overwhelmed by conflicting health advice about inflammation, this episode is going to give you some clarity (and a little peace of mind). Here’s a sneak peek of what we’ll get into: • What inflammation actually does in the body • Why “inflammatory foods” lists are often misleading • The real lifestyle factors that may be fueling inflammation • How perimenopause and menopause tie into the picture • And what practical steps you can take to feel better and support your body This isn’t about fear or food rules—it’s about understanding what’s real, what’s hype, and what actually helps.

Debunking Nutrition Myths. The Nutrient Gap: What You’re Missing & What to Eat About It

Hey friends — today’s episode is a big one. We’re digging into something that impacts literally everyone — the silent nutrition gaps that so many of us don’t even know we have. I’m walking you through 9 essential nutrients that most people aren’t getting enough of — and no, this isn’t about fear-mongering or needing a cupboard full of supplements. It’s about awareness. Because once you know what you might be missing, you can start making smarter, simpler choices that actually support your energy, your mood, and your long-term health. And here’s the cool part — I’m also sharing 10 everyday “superfoods” that can help you naturally fill those gaps. No powders, no magic pills — just real food with real benefits.We’ll talk about what nutrient-rich eating actually looks like, why it matters so much more than just hitting a calorie goal, and how to make it doable in real life — even if you’re busy, tired, or not a huge fan of veggies. If you’ve ever felt low energy, struggled with cravings, or just wanted to eat a little better but didn’t know where to start — this one’s for you.Let’s talk about what your body’s really craving — and how to give it more of that, one simple choice at a time.