Run to Remember 2018: inspiration and gratitude

You know that fabulous feeling when you look up at the clock, and there are only seven minutes left in class? You start running a little faster, a little taller and you’re filled with both relief and a great sense of accomplishment? You’re soaked in sweat, and the class flew by.  When you walked through the door at 6a, you weren’t so sure you could give it your all,  but you did it! I have to be honest; I haven't had many of those “after-burn” feelings in a while. I haven’t run a continuous mile or much beyond a 6.0 in over three years. I have been injured (not from running! I think it was cycling). I was tired of being "injured" and finally had a total hip replacement six months ago. After a two month recovery, I was able to start taking Burn classes 2-3 times a week with my new titanium hip.  You can often find me on treadmill 12 or 13 walking on an incline. I am the class modifier.  Thanks to consistently and moderately training at Burn, I had the endurance and the mind-set to finish my first 10k in 20 years. 

On Sunday, Burn 60 hosted the 3rd annual Run To Remember LA 10K and 1/2 Marathon. I wish you could have been there. The race was filled with emotion, meaning, gratitude, respect, and pride. We had over 5500 people running with a purpose. Over 2000 officers and first responders from across the country participated to honor those officers (friends and partners) who sacrificed their lives to protect ours. Think about that. These dedicated men and women hit the streets every day and put their lives on the line for us- total strangers. There was a beautiful memorial wall all along Grove Drive. 

 Watt's Bears in front of the memorial wall

Watt's Bears in front of the memorial wall

I ran past two officers who were shot in the line of duty and saved by their bulletproof Safariland vest. They were wearing t-shirts with their “SAVE” number. (FYI-There were over 2000 “SAVES” nationwide in 2017.) 40 District Attorney’s ran on Team Christina - in memory of a daughter killed at the Route 91 concert in Vegas.  Families, kids, brothers, sisters, husbands, wives, patriots, supporters, friends, military, mothers, fathers, foundations, and charities all ran for a reason. It was a race with a personal purpose. And so many stories. I was so proud to have our kids from Operation Progress, and The Watts Bears all running to honor the LAPD and their mentors who support and guide them all year. So many stories and they should all be told. 

 

Each mile brought on a different emotion.  

 
 

Mile 1: Slow and steady. Just breathe and keep a manageable pace. I ran with my friend Marika Foley (check out her ISTG themeanchick). It was her first 10k, and she was determined. Platoons of cadets and academy troops were running past us singing traditional call and response military songs.  Suddenly I had this “I can do anything attitude.” Parents and children were walking as a family. Kids in strollers and wagons, holding signs or wearing t-shirts remembering a lost loved one.  Then I saw a man in a wheelchair- Reality check. I picked up my pace. 

Mile 2: I ran past my wonderful husband. He had a different mid-life crisis. He decided to become a reserve police officer at LAPD and Hawthorne at the age of 50. He is now on patrol and working gangs in South Central 3-4 days a week. He was marching in full uniform (it was wool!) with over 60 Chiefs and Commanders carrying his flag. This visual was so powerful. I was so proud. 

 
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Mile 3: I crossed the threshold of Paramount Studios only to be greeted by my family and officers from 100+ law enforcement agencies, and police cars with flashing lights flanked our running path while crowds cheered you on. You’re ½ way! Time for a huge adrenaline push. Then your heart sinks as you pass the posters filled with faces, names, and dates of every officer killed in 2017. It's hard to describe the conflict of emotions. I felt indebted, grateful, sad and inspired all at the same time.  My hips were on fire, but quitting was not an option. 

Mile 4: Now this is fun. Runners are heading home. Marika was running faster than me, so she went on ahead. People were lighter on their feet. You run under this huge American Flag on Melrose.  I am proud to be an American. I think I am going to finish this.  

Mile 5.5: You can see the final turn down the road, and it’s time to dig deep. How many times have you heard that expression? It resonated. I had no excuse. Crowds are cheering on the streets, and I realize that I’m sweating. My heart rate has been around 150 for over 30 minutes. I can work out again! 

Mile 6: Pure inspiration and adrenaline. I am smiling. I take out my headphones out because I want to hear the crowd. Soak it in. The DJ is awesome. I run faster. You witness a sea of people at the finish line and then I feel pure joy. I did it. I never thought I would run again,  needless to say, run a 10k. The funny part is, I felt like everyone who ran on Sunday was on my team. We were all in it together. (Remember Zac Effron and High School Musical? ) One purpose. One goal. Now that is my kind of community. 

Thank you to everyone who participated and supported Run to Remember on Sunday.  It is a cause near and dear to my heart. Thank you Team Burn- Kirsty, Danny, Brielle, Scott, Kris and Sam and Jose. It was such a special day - and you can never have too many of those. 


Finish-Line Slideshow

 
 

Burn 60 at IHRSA 2018

For over a year, we've been secretly working on some amazing new products to enhance the studio experience and integrate Burn 60 into your home. Two weeks ago, we had the opportunity to showcase the beta version of our in-studio group training screen and the Burn 60 Live prototype with Woodway Treadmills at the International IHRSA fitness expo in San Diego, CA. 
 

Burn 60 Group Training Screen

Trainer Andrew S, made the trip down to San-Diego with us to showcase the Burn 60 group screen during demo classes at the Woodway booth. This new screen increases the usability of the Burn 60 workout for first time and returning clients while keeping the trainer at the center of the experience.  The screen communicates the current exercise, upcoming exercises, which equipment to grab in-between rounds and performance goal targets. We're hoping to launch the screen in the coming months, more information to come...

 
 

BURN 60 LIVE PROTOTYPE

Burn 60 live is a personalized, on-demand HIIT workout platform that integrates with compatible treadmills and connected devices. Learn more at burn60live.com

 
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Burn To Remember 2018 Recap

We did it! Thank you to our clients, sponsors, staff, trainers, celebrities, family, friends and military - we raised over $20,000 benefiting local youth and community programs supported by our 1st Responders. These include the Sheriff's Youth Foundation, Operation Progress, Fire and Police: Cadets, Explorers and PAL Programs, LA City and County Fire Department Foundations and programs of the LA Police Department.
 
What a meaningful experience for Burn 60 to have the opportunity to honor and help support those that have given so much for us… the men and women who have protected us at home and abroad… sacrificed their lives to make ours safe and secure - our true American heroes.
 
A special thank you to our Military and First Responders. Your leadership and knowledge helped guide us through one of the toughest workouts we have ever experienced.

Come join the Burn 60 Team on April 8th at Run To Remember at The Grove. Sign up for the Burn 60 Run To Remember Team at http://www.burn60.com/rtr.

Welcome to WEHO Blake L.!

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We're excited to announce that we have a new trainer at the West Hollywood studio, Blake Lopez! Blake's class has been running great already, and we can't to see every member of the FitFam there BURNing all that they've got. 

We asked Blake some questions so that all of you can get to know him a bit better -

 

1) Where are you originally from?

New Iberia, Louisiana

 

2) What inspired you to become a trainer?

It's simple, I want to help people fall deeper in love with themselves both mentally and physically. To remind people that they are limitless. I want to empower people to know their worth and be reminded of that.

 

3) What drives you?

Growing up I was always the runt in my circle of friends of which all of them were athletes and some of them now coaches and players in the pro leagues.  As a Southerner I was born into this outdoor culture and an obsession with all sports especially football and basketball. (GEAUX SAINTS / GEAUX TIGERS!) 

I wanted to play it all; however given my size, I was always the guy that was picked last. The reason I mention this is because I fully understand that fitness is a real journey. I stay rooted in that little boy and find motivation from him.

I want to bring people to writing their narrative. Helping them connect to who they want to be. Knowing that people trust me with their fitness journey is truly something special and humbling.

 

4)      What can people expect when they come to your class?

You can expect fierce beats, an intense workout with strong runs and strength building full body floor sets, along with a big personality. I always tell my clients you can be comfortable or you can be courageous. I expect my clients to push their limits and find the courage to create results.

 

January M.V.B. Steve Mackall!

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A chat with our MVB...

Tell us about your first class at Burn on May 21 in 2007?

I don't remember it. But sometime around then Jake Nugent (remember Jake?!) played Adele's 'Chasing Pavements' and it stopped me dead in my treadmill tracks. First time I had heard that song.  Fabulous.  


Do you have a favorite instructor or class?

My faves throughout the ages have been Jake Nugent, of course Julie Diamond, my nephew Nick Malizia, and Keith. Nick and Keith have been my inspirational staples, always crafting the super challenging class and executing it with passion, purpose, humor, support and good music. Gonna seriously miss Nick! Ugh. Can we convince Keith to take his monday 8:15?  


What is your favorite and least favorite exercise?

Favorite exercise, Child's Pose. Least favorite, everything else.   


What do you love most about Burn and what keeps you coming back?

The workouts are righteous; they're always tough and demanding. I love knowing I can drag myself in there at 8:15 and an hour later I'll feel incredible, energized and ready to embrace my day (after enjoying a "recovery coffee" namely my vanilla latte 😉).  I also love the community I'm blessed with in both my Monday and Thursday classes. Awesome "usual suspects" who always have a smile, fist bump, hug, or hi. Super comfortable extended family vibe. I keep coming back for those reasons and the fact that I believe prevention is the best health care. I absolutely love that at my annual "check up" my doctor reviews all my vitals and says: "wow, you must exercise a lot!"  

 

What has been your greatest accomplishment inside the studio? 

I was never an athlete as a kid. My interests were elsewhere and I never cared that much. My greatest accomplishment at Burn probably has to be that I have become an athlete. Shocking. But as my instructors have said, "these classes are demanding and only true athletes can endure them."  It's sort of amazing for me to think I may actually be in that number.  

Burn 60 - 2017 Year In Review

Moving on…

As we Burn into 2018, we wanted to look back on some great highlights of 2017. Thanks to all of you, boutique fitness studios now make up over 20% of the fitness market. You have made working out the new “going out.”

We are fortunate to have you as part of the Burn family. You work so hard and it shows. Our new tag line should be “it’s not for everyone and it never gets easier.” But you keep coming back. In 2017, our fabulous trainers taught over 4100+ classes. And we had over 60,000+ client visits. Talk about your commitment to fitness!

Cheers to all of you. May 2018 bring you the health, happiness and fitness rewards you all deserve. Thank you for the bottom of our heart…...rate monitors.

 

Love, Sweat + Cheers,

Founder, Janet Crown + Burn 60 Team

Burn For Good - 2017 Year In Review

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To celebrate Burn For Good, we wanted to share our year in review. We are proud of the $40,000+ raised for charity, and it was all because of you.

First, there was the Run To Remember to help fallen first responders. They gave their lives to protect us, a commitment we should never ponder.

In February we shared heart healthy tips. They educated us to take better care of our tickers, and encouraged us to stay away from chips!

We partnered with WE Charity and empowered our youth to give back.  Then we raised funds for Operation Progress so kids could get an education and stay on track.

As we ran into spring, helping children was still our thing. We provided camperships at The Painted Turtle for children who are chronically ill, and we brought the Magic of Movies to kids in hospital, which is anything but a thrill. 

As summer approached, we were still spreading our wings, we supported Alzheimer’sThe Watts BearsA Place Called Home and LGBT among other things. 

We Kicked Cancer in the fall, from our Breasts to our Balls. And rounded out the year donating toys and holiday cheer for all.

Thanks for your dedication to your mind, body and heart. No one said it was easy, but we are so proud that you always finish what you start. 

Happy New Year to all, and to all a good night. We love Burn For Good, because together we can do our part to help make things right.

January Community Calendar

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Wednesday, January 3rd - Harmless Harvest Sampling

Friday, January 11th - Hyperice Sampling

Tuesday, January 16th - Catered Fit Sampling

Friday, January 18th - Kona Deep Sampling

Sunday, January 21st - Planet Beauty Sampling

Friday, January 25th - Effi Food Sampling

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Saturday, January 6th - Harmless Harvest Sampling

Sunday, January 7th - Body Energy Club Sampling

Saturday, January 13th - Kona Deep Sampling

Tuesday, January 18th - Catered Fit Sampling

Saturday, January 20th - Stretch Pro In-Studio

Saturday, January 20th - Effi Food Sampling

Saturday, January 27th - Catered Fit Sampling

December Community Calendar

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Monday, December 4th - Sunday, December 5th -- Trivia Week

Tuesday, December 5th -- Planet Beauty Sampling

Thursday, December 14th -- Organic Girl Sampling

Saturday, December 16th -- Power Crunch Sampling

Monday, December 18th -- Virtual Gift Bag Giveaway

Tuesday, December 19th -- Catered Fit Sampling

Saturday, December 23rd -- Emmy's Organics Sampling

Monday, December 25th -- Closed for Christmas

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Saturday, December 2nd -- Catered Fit Sampling

Monday, December 4th - Sunday, December 5th -- Trivia Week

Saturday, December 9th -- Organic Girl Sampling

Saturday, December 16th -- Power Crunch Sampling

Monday, December 18th -- Virtual Gift Bag Giveaway

Tuesday, December 19th -- Catered Fit Sampling

Saturday, December 23rd -- Emmy's Organics Sampling

Monday, December 25th -- Closed for Christmas

December M.V.B. Ken Van Fossen!

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A chat with our M.V.B.

Tell us about your first class at Burn on Thursday, January 21, 2016, with Kris?

I remember being very nervous during my first class. I also remember the class being incredibly challenging, but Kris was incredibly helpful in keeping me motivated to get through it and to come back for more. 

Do you have a favorite instructor or class?

Kris Cueva is my favorite instructor. He knows how to keep me motivated and challenged to push a little harder every class. My favorite line of his is “just get better.” Any little improvement helps. And I’m definitely a morning class guy. Working out before I start my day helps to keep me energized and my mood elevated. 

What is your favorite and least favorite exercise?

I’d have to say my favorite exercise is the minute sprint. I’m a sucker for sprints. I feel that I can really wrap my head around running as fast as possible for one minute and pushing as hard as I can (just get better). As for my least favorite…burpees. I hate them. Yuk. But I still do them. :-)

What do you love most about Burn and what keeps you coming back?

What I love most about Burn are the trainers. All of them are pleasant, knowledgeable, and motivating and fun at the same time. I think almost all the trainers I’ve worked out with know who I am and have taken an interest in pushing me. That means more to me than one might think. In the past, relative to fitness and exercise, I was the guy that gave up early and easily. I was constantly anxious during other studio workouts and gyms and had an “I can’t do this” attitude.  The attention at Burn has kept me accountable and motivated and allowed me to gain confidence in my ability to reach the fitness goals I’ve always wanted, but constantly failed at or just gave up entirely. I am now pushing 40-years-old and am in the best shape I’ve ever been in my entire life. That's insane to me. I am in better shape at 40 than I was at 20. That. Is. MADNESS!!! This entire experience has helped to increase my self-esteem and provided me the confidence in myself that had been lacking up until this point. 

 What has been your greatest accomplishment inside the studio?  

I think my greatest accomplishment inside the studio is the fact that I’ve stuck with it. It’s become a part of my life now. If I don’t visit Burn regularly I feel “off.”  As a psychotherapist, I know that importance of managing one’s mood, including anxiety and depression. If I don't get there regularly I feel tired, slow, and irritable. Burn is my natural anti-depressant. It’s my routine and my self-care. It’s become the greatest thing I’ve ever done for myself and has truly changed my life. 

 

I would also like to give particular credit to Kris Cueva. He was the instructor during my first Burn 60 class and he got me to come back…continuously.  He took interest in pushing me to reach goals that he knew I could reach, even when I didn’t think I could. He kept me accountable, even when I wasn’t being accountable to myself. And he never gave up on me, even when I wanted to give up on myself. No other instructor that I’ve ever taken, in any studio or gym, has had the effect on my life that Kris has had. He has helped to change my life and I owe so much of my progress and transition to his training and motivation.

And I keep coming back...

 

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Bro 60 2017 Recap

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Bro 60 2017 was a HUGE SUCCESS!

We sweat, laughed, had a few cold ones and raised $2,000 for the Movember Foundation! Once again, you've proven beyond a doubt that when TEAM BURN comes together, nothing is impossible. 

We want to thank everyone that donated and worked out with us last week. As well as our amazing brand partners that made Bro Sixty possible:  Catered FitHarmless HarvestKona Deep WaterPurlisseRedd BarStretchProIcelandic Glacial WaterdetoxwaterUPTIME Energy drinksgimME organic seaweed snacksTYKU sakeGrass Fed Coffee and Outdoor Voices.

And last but not least, thank you to Kris, Andrew, Liam, Nick and client Kevin K. for spearheading Bro Sixty for the 5th straight year, and educating us on some of the biggest health issues faced by men.

Be on the lookout for the Recap Video this upcoming week! We're already counting down the days till the next Bro Sixty! 


2017 recap slide show

 
 

2017 RECAP VIDEO COMING SOON...

November M.V.B. Tia Stamos!

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Congratulations to Tia Stamos Burn 60’s November MVB!

Tia has taken 310 classes from 11 different trainers in the last 1.5 years! Tia prefers the early morning, 95% of her classes have been at 6:00 or 7:00 AM. You can almost always find her at one of our studios every day. She averages 18-22 classes a month. Talk about dedication and commitment to health. Thank you Tia, you inspire us all.

 

A chat with our MVB...

Tell us about your first class at Burn on May 17, 2016 with Lana?

I was a total beginner, every run and all the floor work was so hard! I held a 9.0 sprint for about 20 seconds and felt like that was a win according to my skill level at that time. I was immediately hooked and knew Burn was for me. Great, challenging workouts is exactly what I look for.  

Do you have a favorite instructor or class?

Yes, Andrew and Liam! I take their classes regularly. Both have challenged and pushed me to be better overall and faster! I wouldn't be where I am today without them.

What is your favorite and least favorite exercise?

Favorite: Hmm ... I think it would be anything that I can actually complete whether it's a certain number of reps of an exercise on the floor or a distance/time I know I can run on the treadmill. Least Favorite: Definitely Push Ups, especially Hand Release Push Ups. You'd think after all this time I'd have it down but I'm still struggling and working on it! 

What do you love most about Burn and what keeps you coming back?

I love that Burn focuses on performing, and challenges you to improve your speed and strength. Burn pushes you to make the most out of your workout to make you an all around better version of yourself. What keeps me coming back to Burn are the trainers!

What has been your greatest accomplishment inside the studio?  

I'd say my greatest accomplishment is going from a Level 1/Level 2 to Elite (almost totally). With every class I try to get faster and stronger, I never thought I'd even come close to hit these numbers, when I do it feels amazing. Now, there's that 3 minute half still left! 

 

HERE'S WHAT the trainers HAve TO SAY:

"Tia is both Brentwood and Weho and she has come so far. She just hit a 12.5 for a minute...a number she laughed at when I first met her and said she will never hit. Milestones are literally dropping every time she walks in the door. Her numbers have improved and now she is a pure inspiration to everyone around her. I am very proud she is at Burn, she takes my class, and continues to improve every time! She is relentless. Go Tia!" - Andrew

"She has made real, measurable progress over the last year. Always does her best. Always happy to be in class." - Liam

November Trivia Week

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November Trivia Week: Marathon Training

How much do you know about marathon training? With our Run To Remember race right around the corner, get involved and stay active!

1. Approximately how many calories are burned during a marathon?

a. 1,500-2,000

b. 2,000-3,000

c. 3,000-4,000

d. 5,000+
 

2. Where was the coldest marathon ever held?

a. Oymakon, Russia

b. Tokyo, Japan

c. Boston, Massachusetts

d. Tromso, Norway

 

3. What year was the woman's marathon added to the Olympic Games?

a. 1989

b. 1996

c. 1984

d. 1970
 

4. What is the time limit to complete the Los Angeles Marathon and receive an official time?

a. 6.5 hours

b. 8 hours

c. 10 hours

d. 7 hours
 

5. The Boston Marathon is the oldest marathon in the United States. What marathon is the second oldest and was first run in 1907?

a. Philadelphia marathon

b. Walt Disney World marathon

c. Yonkers marathon

d. Chicago marathon

 

Bonus question (write-in answer): What was the name of the woman that won the first Olympic Women's Marathon?

a. 1,500-2,000

b. 2,000-3,000

c. 3,000-4,000

d. 5,000+

 

Additionally, we asked some of our trainers for some anecdotal advice on marathon training! See what they have to say and step up to the challenge!

1. What’s the last marathon you ran? Why did you choose to run it?

2. What advice would you offer to a first-time marathon runner?

3. Do you have a “dream” marathon you’d love to complete one day?

4. How can a Burn 60 class complement marathon training?

 

Sam’s answers:

  1. Have never run a marathon myself but here’s an answer to the rest of the questions.
  2. For first time marathon runners I would start training well in advance of the race date, slowly build up your mileage on a weekly basis, and get enough sleep to recover after long training days! When you start the race stick to your own pace, and don’t get caught in the initial rush.
  3. Dream marathon would be the Boston marathon. I went to university in Boston so I got to witness the intensity of the course first hand, that coupled with the communal spirit of the city during marathon day makes it the one race I’d love to run.
  4. Burn 60 classes give you the opportunity to work on your running form as well as your pacing, both essential for a long haul run. You’ll also save your joints from the high impact of running outside on concrete, plus the strength training on the floor is a great way to reduce chances of injury when running the actual marathon. 

 

Andrew’s answers:

  1. Kris did run to remember which was ours and did LA.
  2. Train and put in the miles it is the only way.  Then, the day of the race start of slow and pace yourself.
  3. NY is the penultimate. Boston is iconic. Also, London is amazing. 
  4. It allows you to train on a surface that will not pound your body for miles. It will also help you with your heart rate and make you an athlete for an athletic event! 

November Challenge

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The November Challenge is back baby! Get your mind and body ready for the holiday season by setting a goal and conquering it!  Check out the contest details below and sign up in the studio...

How it Works:

Pick a goal:

Commit to taking 10 or 20 classes during the month of November.

Track your Progress:

Write your name on the November Challenge poster board in the lobby. Every time you take a class, put a shiny red sticker next to your name! (Just like in kindergarten!)

For those of you that take classes at our Brentwood & West Hollywood studios, track your progress at your home-studio. 

 

What's in it for YoU: 

Besides a rockin' bod and that amazing "I just conquered this goal" feeling, you'll score some major discounts! 

  • Take 10 Classes = 10% off next purchase or autopay*
  • Take 20 Classes = 20% off next purchase or autopay*

 

THE GRAND PRIZE: If you hit your goal before November 31st, you'll be entered into a raffle for a FREE MONTHLY UNLIMITED! 

*Class packages must be purchased by Dec. 15, 2017, see front desk for details. Current autopay clients will receive a discount on their next billing cycle. One grand prize winner per studio will be chosen by raffle announced on December 1, 2017.

5 Tips For Better Running Form

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Whether you’re a seasoned runner or hopping on the tread for the first time, it’s important to focus on your running form. Proper form is the #1 way to reduce injury and of course get faster (and who doesn’t want that!)

So, here’s 5 tips from our trainers to focus on during your next class…

 

1) Run Tall

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The better your posture, the more efficient your running technique. Hold your head high, stare forward, keep your shoulders low and loose and your torso and back naturally straight. If you’re slumped over, your muscles work harder to hold your body upright.

 

2) Watch Your Elbows + Relax Your Hands

Keep your hands loose, arms tight to your body, and elbows at a 90-degree angle. When you swing your arms, don’t cross the mid-line of your body – it throws off your symmetry + leads to quicker fatigue.

 

3) Keep Your Strides Short and Be Aware of Your Foot Strike

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Keep your strides short, strike directly underneath your body and focus on pushing up and off behind you. If you’re landing in front of your hips, you’re over-striding, which can lead to hamstring and knee injuries.

 

Breath Though Your Belly

Sound weird right! What we’re really saying is to breathe from your diaphragm, which allows your lungs to take in the most oxygen. When you only use your chest muscles, you take in less oxygen and fatigue quicker. Focus on inhaling and exhaling through both your nose and mouth, raising your belly as you inhale and lowering your belly as you exhale.

 

Don’t Hover the Tread

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The more fluid your stride, the more efficient your stride. Give your legs the room to fully extend by staying in the middle of the treadmill. Besides, you don’t need to jump off – you’re an athlete!

How To Prepare and Recover From Your Workout

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You’ve probably heard it a million times, but working out is only part of the equation. A Burn 60 workout is going to improve your endurance, strength, speed and increase your metabolism ONLY if you properly prepare and recover. 

Here’s a few tips from our trainers on pre- workout preparation and post recovery methods.

 

Be All About the H20

When you sweat, your body needs water and electrolytes to refuel. To get the most out of every BURN class, DRINK, DRINK, DRINK and stay hydrated..

Daily Intake: 3-4 Liters

Pre-Workout: Drink 1 cup of water 20 minutes before your workout

During Workout: Drink 1 cup every 15-30 minutes

Post-Workout: Drink 1 liter for every 1000 calories you burn

 

EAT RIGHT

Your diet plays a major role in your body’s health, ability to perform and recover. Consuming a balanced diet of proteins, carbohydrates and good fats daily will prepare you for any challenge in class. But, to really cash in on the physical rewards of training, you need to optimize your pre + post workout meals.

Pre-Workout: Before class, you want to charge your body with glycogen. Glycogen is what makes your muscles go, and they create this fuel by converting carbohydrates.

Morning:

  • When: :30 before
  • What: 100-200 calories simple carb snack for a quick energy boost.
  • Examples: Greek yogurt, fruit, oatmeal.

 Afternoon/Night

  • When: 2-3 hours before
  • What: Balanced meal
  • If you’re feeling groggy: 100-200 calorie simple carb snack.

 

Post-Workout: After class, your muscles are in desperate need of glycogen and protein to start the recovery process. Protein repairs your torn muscle fibers and carbs energize your system.

  • When: 30 minutes to 1 hour after
  • What: Under 600 calorie meals loaded with complex carbs, healthy proteins and a dash of healthy fats
  • Healthy proteins: Chicken, fish, beans
  • Complex carbs: green veggies, starchy veggies, whole grains
  • Good Fats: avocados, olive oil, nuts

 

Get Your Sleep

Try to get 8 hours of sleep and stay on a schedule. In the wee hours of the night, your body is working non-stop to repair itself. Lack of sleep makes you crave high carb foods, affects your perception of fatigue and worst of all, you start burning muscle for energy instead of fat.

 

Roll Out

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No, we’re not referring to the 2001 Ludacris anthem. We’re talking about self-myofascial release! Using a foam roller, which are available for you to use in the studio, reduces stiffness and prevents injury by breaking up muscle adhesions. Try it out before and after your next class!

Why You Should Train with a Heart Rate Monitor

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The more information you gather during a Burn 60 workout, the easier it is to train efficiently and accelerate results.

But what does it mean to train efficiently? When it comes to running, there are 2 key factors to examine, effort vs. exertion:

  • Effort = Speed or distance (how hard you tried)
  • Exertion = Heartrate (the effects of effort on your body a.k.a. fatigue)

To increase your running efficiency, you must increase or hold a level of effort (speed or distance), while minimizing fatigue (exertion). For example, running your .25 pace with a lower heart rate or running a 11.0 sprint with a lower heart rate than your 10.0 sprint.

You’re probably asking yourself, “How do I measure this?” The easiest and best way to measure your running efficiency is to train with a Burn 60 heart rate monitor chest strap.

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When you’re crushing high intensity intervals, your goal should be to hit high running speeds and/or achieve long distances while staying in the aerobic zone. For Burn 60 athletes, that’s 80-90% max heartrate. Training in the aerobic zone has incredible benefits. It increases your fat burning capacity, endurance and strengthens your heart.

As soon as you hit around 93% max heart rate, you enter the anaerobic zone. In this zone, your body is forced to operate on lower oxygen levels, your decision-making skills are compromised, and your running form deteriorates. During an all-out sprint, you’ll end up in the anaerobic zone, and that’s not bad! But, always try to keep your heart rate as low as possible no matter what zone you are in by relaxing your upper body and focusing on your running form.

Everyone’s zones are different, your aerobic zones may be lower or anaerobic threshold higher. But, the first step to understanding your individual spectrum is to calculate your max heart rate (220- your age) and to be aware of your heart rate % during different running stages (jog-run-sprint).

The better your body can combat fatigue, the quicker you’ll see results, and decrease your chances of injury. So next time you sign up for class, purchase a Burn 60 heart rate strap from the front desk and start training smart!

How to Run Faster

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Do you have the need for speed? Who are we kidding, of course you do. If you’re ready to make your dream of hitting the ever-elusive 12.5 sprint a reality, you better settle in and get ready to soak up some knowledge. This is Burn 60 101: How to Run Faster.

What is Speed?

Speed isn’t just the little green number on the right side of your treadmill, it’s a mathematical equation.

Speed = Stride Length X Stride Frequency

Stride length: the distance covered between two consecutive placements of the same foot. So, the distance between your right foot step and your second right foot step.

Stride frequency: steps per minute. Also known as cadence.

Put simply, speed = the amount of ground you cover X steps per minute.

 

Getting Faster, the Efficient Way

Think about this. Speed = Stride Length X Stride Frequency. To get faster, you can increase your stride length or increase your stride frequency, right? Correctomundo.

BUT one is better than the other, take a guess… Stride length! Why? Our goal at Burn 60 is to turn you into an efficient runner. We want to increase your effort while lowering your exertion.

When you increase your stride frequency, you increase your effort a.k.a. your heart rate, which leads to quicker fatigue. And that’s BAD.  When you increase your stride length you cover more distance without increasing your effort – ding ding ding, EFFICIENT!

 

How to Increase Your Stride Length

Before we cover this topic, let’s talk about a BIG NO-NO when it comes to increasing your stride length…

You do not increase your stride length by stepping out further then your normal stride.

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This produces heel-striking, which acts as a break AND It’s the #1 way to get injured while running.

To increase your stride length (ground covered when both your feet are off the ground), you need to maximize the amount of power you generate pre-take off, by striking the ground at the center of your mass. This increases force production and propels your further. 

This sounds like a pretty complex concept, so we’ll break it down for you. Focus on the following topics in your training and you’ll increase your stride length in no time…

 

Tips for Increasing Your Stride Length

Take Shorter Steps

  • No, we’re not crazy! This sound counterintuitive, but by taking shorter, more compact steps you maximize takeoff force from your center of gravity. Remember, over striding leads to heel-striking, slower speeds and increases your chances of ankle, knee, hip and back injury. Focus on exploding up, not reaching out.

Strengthen your hips, core and glutes

  • Most of the power in your running stride comes from your hips. By focusing on core and lower body strength training you’ll increase your power and lengthen your stride. Running on an incline is also another great way to increase your power.

Take the Time to Stretch

  • By performing dynamic stretches (like walking lunges or squat jumps) before your runs, you increase your hip flexor and hamstring flexibility. Which, Increases the amount of power you generate at take-off and the fluidity of your stride.

Increase your Aerobic Capacity

  •  By focusing on your running form and increasing your endurance, you train your body to better handle exertion. The better your body handles exertion, the more consistently you can generate power throughout your run. Checkout the article “Why Train with a HR Monitor" for more on this topic.

Want some good news? The Burn 60 workout is designed to increase your athletic performance! Every one of these tips is covered during our :45- :60 full body workouts. The more you Burn, the faster you’ll run. That said, it’s important to understand the mechanics of speed and to listen to your body. You’re not going to get faster by killing yourself. Focusing on form and stride execution is the key to faster speeds. See you on a treadmill and happy running!