Country Dance Boot Camp: Day 1

HAHAHAHAHAHA! S.O. M.U.C.H. F.U.N. (And George is such a good sport😍) I wanted to give y'all another sneak peek into Day 1 of our Country Boot Camp!!!

Due to the overwhelming number of people interested in joining my Aug. 1 group, I've opened a SECOND GROUP, starting Aug. 14th!!!

If you want to reserve your spot and get all the details, send me an EMAIL at bbcoachheatherb@gmail.com SUBJECT: COUNTRY BOOT CAMP !📩👇🏻👇🏻📩

OR you can connect with me at Heather Shriver Burns and send me a message!

YEEEEEHHAAAAAAAAAWWWW!!! Please feel free to share  anyone you think would be interested! The more, the merrier! 🙌🏻

👢❤️

Fit Mom Boot Camp: 15 Spots Now Open

💥15 SPOTS NOW OPEN💥

I am looking for 15 women who are ready to get their BOOTIES in shape and put their health FIRST! I'm opening up a second BOOT CAMP in August due to the the first one maxing out!🙌🏻 (starting Aug 14)

You get...

---💪🏻30 min workouts (from home or from any mobile device)

---👊🏻Portion control easy to follow meal plan (no calorie counting/points)

---🙌🏻Superfood All-Natural shake to help with energy, digestion, weight loss, and curb cravings!

---👭1:1 support from ME as your coach

---💻Access into our private online fit club community

---🎉Recipes, Tips, Fun & Prizes

EMAIL me at bbcoacheatherb@gmail.com Subject: FIT MOM BOOT CMAP 📩📩📩 for info and to reserve your spot! (They will go fast, first come first serve!)

You can also connect with me and send me a message at Heather Shriver Burns! 

15 Minute Full Body Workout

*👊🏻15 MIN FULL BODY WORKOUT👊🏻*

NO EXCUSES SATURDAY

➖5 MOVES

➖15 REPS

➖3x REPEAT

1. Side leg ab crunch (on each side)

2. Sumo squat overhead press

3. Burpees

4. Sumo squat bicep curls (on each side)

5. Lunges

For more workouts and health & fitness inspiration, follow me at Heather Burns!

‪#‎24weeks‬ ‪#‎fitpregnancy‬ ‪#‎fitmom‬

PLANK WORKOUT: 5 Animal Inspired Planks ;)

*E-I-E-I-O PLANK WORKOUT*

(2nd Trimester Friendly)

Little man LOVES animals and sings Old McDonald all the time! I've also become obsessed with PLANKS during this pregnancy. It's such a great full body workout! So here is my animal inspired plank workout for you this FRI-YAY morning!

Do each move for 30-60 seconds!

1. Caterpillar Crawl Plank

2. Dolphin Plank

3. Donkey Kick Single Leg Planks

4. Kangaroo Hop Cross Jack Planks

5. Cheeta Run Plank

TRY IT! For more health, fitness, and mom inspiration, JOIN ME at Heather Burns!

HAPPY MARCH: Healthy Shamrock Shake Recipe

🍀

IT'S SHAMROCK SHAKE SEASON! Are you EXCITED or dreading the extra calories! No stress! I can help! 🍀

The difference between the big yellow arches and my version is that my recipe is like consuming 5 salads, all my daily vitamins, and my after workout protein all in ONE!🍀

RECIPE

🍀- 1 serving Spinach
- 1/2 Banana
- 1/2 Cup Unsweetened Almond Milk
- 1 Cup Water
- 6-8 ice cubes
- Organic Vanilla extract (to taste!)
- Organic Peppermint Extract (to taste!)
- 1 Scoop Greenberry Shakeology

DO YOU LOVE SHAMROCK SHAKES?!

PS: This is only $1 more than a Shamrock Shake!😳
PPS: If you want to buy a sample of Greenberry Shakeology, send me an email (bbcoachheatherb@gmail.com) for a single packet OR you can order a combo pack HERE -- Combo Pack Shakeology Sampler (and please email me for recipes OR you can check some of my favorites out on my Pinterest board HERE!

CHANGE IS HARD!

"YOUR DESIRE TO CHANGE MUST BE GREATER THAN YOUR DESIRE TO STAY THE SAME."👊

I wrestled with my health and fitness my entire teens and 20's. Most times my desire to change wasn't bigger than my desire to quit my bad habits....like binging on Ben & Jerry's🍨 after a break-up, or getting a little TOO happy at happy hour, or stepping outside my comfort zone at the gym and getting off the dang elliptical and treadmill for 60min (going nowhere fast😜).

BUT I also think for SO MANY YEARS, I really did not know HOW to change.

I am SO thankful for a SIMPLE to follow lifestyle change that has completely CHANGED our lives. It really is 75% nutrition and 25% workout.

Having simple 30-40min workouts we can do together in the comfort of our home❤, easy portion control meal plan that feels nothing like a "diet"🍝, and the right daily vitamins that tastes like dessert = GAME CHANGER

IS YOUR DESIRE TO CHANGE GREATER THAN YOUR DESIRE TO STAY THE SAME? If so, then I have to ask....

DO YOU HAVE THE RIGHT TOOLS TO GET YOU THERE? If not, I want to help! Email me at bbcoacheatherb@gmail.com! 

There's more than one solution. You simply have to find what works best for YOU!👌

Delicious Sun-Dried Tomato Feta Spinach Chicken

Don't fix something what's not broke, RIGHT?!

😜

We had this for dinner last night and it was SO GOOD, we are having it again tonight.

👊SO EASY & SO GOOD!

This delicious dish is SO easy and SO good!

GIVE IT A TRY! 

INGREDIENTS:
-Sun-dried tomatoes (Trader Joe's)
-Spinach
-Feta
-Balsamic Vinegar
-Chicken
-Coconut oil or EVOO

DIRECTIONS:
1. Cut chicken in half (if possible)
2. Stuff with sun-dried tomatoes, feta, and spinach (it's ok if everything sits on top!)
3. Heat coconut oil or EVOO in skillet on medium heat
4. Add chicken breast to skillet
5. Drizzle with balsamic vinegar
6. Cover the skillet and let cook until done (about 10 min)
7. ENJOY!

WHY BECOMING A MOM SCARED ME

CAN I ADMIT SOMETHING I'M A LITTLE ASHAMED OF TO YOU GUYS?

I had SO many fears of having a baby....beyond the obvious of labor. I mean, really, I think only God can explain how an entire HUMAN fits out of THERE.

But beyond that....

-I was afraid I would have to give up my social life.

-I was so afraid I was going to gain a bunch of weight and never look "good". (I gained 60lbs)

-I was afraid I would have to quit buying myself nice things because "that's what parents do".

-I was afraid I wasn't going to be a great mom because I thought I was far from your "typical housewife"...what is "typical" anyways?

-I was afraid I would have to give up my career and never be in a bigger leadership role because of the time and dedication required to your company and travel. (I was already working 50-60hr weeks)

-I was afraid it would change our marriage dynamics because children often become the priority and the spouse is forgotten. (We got pregnant 8 weeks after we got married)

 -I was afraid I would lose myself and only identity myself as a "MOM".

SO MANY OF THESE FEARS ARE BECAUSE THIS IS WHAT I SAW IN OTHER MOMS AND/OR WHAT I "THOUGHT" SOCIETY EXPECTED OF ME.

But why?

Why did I have to be like other moms I saw who didn't look happy (and actual friends who said they were NOT happy for one of these reasons)? Why did I have to be the mom I THOUGHT society and traditional families look like? 

WHAT I HAVE LEARNED OVER THE LAST 2 YEARS AS A MOM (my momiversary is tomorrow󾍇) IS LIFE IS WHAT YOU MAKE IT. YOU DON'T HAVE TO LIMIT YOUR POTENTIAL OR YOUR DREAM LIFE BASED ON OTHER PEOPLE'S EXPERIENCES OR EXPECTATIONS. YOU DEFINE YOUR OWN DESTINY----simply by the CHOICES you make. 

Becoming a mom has been the BIGGEST blessing. I didn't lose myself when I became a mom, I truly FOUND MYSELF. I learned that taking time for my own health and taking care of myself (mind, body, and soul) IS PART OF TAKING CARE OF MY FAMILY! 

I am so glad I changed my mindset and my heart and am RUNNING FULL FORCE toward my dreams for our family! I wear my MOM BADGE proudly...just like I wear my WIFE BADGE and JESUS LOVER BADGE proudly.

WERE YOU (or are you) AFRAID OF BECOMING A MOM FOR SOME OF THESE REASONS? Don't limit yourself. Break the mold. Be the woman YOU want to be.

FAMILY FUN WORKOUT: Full Body Exercise & Practice Listening Skills At The Same Time

I didn't grow up in a home where I saw my parents exercising (except for a few Richard Simmons sweat sessions). My parents are AMAZING, don't get me wrong, but I want our son to think this is NORMAL and a part of your every day routine, just like brushing your teeth. It's PROVED that exercise makes you happier and feel better. Why wouldn't we want him to be happy and feel good? 

My family is THE MOST important thing to me and I have a feeling they are the most important thing to you, too! *pic because I love them! 

We workout every day and our little man is up for the second half of our workout on most days. That means he SEES us doing it. I know a lot of parents say they could never workout with their kids. I challenge you to just DO IT. Yes, there will be days they cry and want to be held....which is when you pick them up, cuddle, and try to do a few moves with them to make it fun. Sometimes, you have to push STOP and say "I tried and it didn't work but I'll try again tomorrow." This journey is not about PERFECTION, it's about being a role model and showing your family how being healthy is a necessity and can be FUN!!!

Here is a fun SIMON SAYS EXERCISE game you can play with your family together! Try it and HAVE FUN! Let me know how they like it!

XO,

Heather Shriver Burns

Greater Is He Living In Me

Some days, I FEEL LIKE SUPER WOMAN.

👊

I tackle the day like a 300lb linebacker. BOOM. TAKE THAT DAY. I OWNED YOU.💪

Then there are days...

Then there are days I am ALL OVER THE PLACE. I have a to-do list the size of the state of TX and I just can't get ANYTHING checked off.

What I've learned is that I CAN'T do this alone. I can't do it without my husband. I can't do this without my friends and team. But most of all, I CAN'T DO THIS WITHOUT GOD.

What I can't do, HE WILL!🙌❤

I had a moment in the car this morning listening to my jams...child free.🎧🎤🎧🎤

I wanted to share these lyrics with you in case you need some encouragement today....

Greater Is He (From the album Blanca)

I face a giant

In over my head

Help me to look up

I take a deep breath

And take the next step

Though I may be weak

I know who is with me

And greater is He living in me

Than he who is in the world

Whatever may come, His strength is enough

My heart is at peace, for greater is He

I face an ocean

The waves are raging

Help me to look up

You'll do what I can't

And I'll walk on dry land

I'll step out on the sea

‘Cause I know who is with me

And in His name, giants will fall

And in His name, oceans will part

And in His name, there's nothing we won't overcome

This is our God, this is our God

This is our God, this is our God

‪#‎inHisname‬ ‪#‎Godfidence‬ ‪#‎faithfullyfitmama‬

1 Week Into The Master's Hammer & Chisel Progress Update

I forgot to share with you all that I started a new program, The Master's Hammer & Chisel last week! (I'm share my journey every day on Facebook and would love to have you follow me there to stay updated every day -- simply click "LIKE" after clicking on this link HEATHER SHRIVER BURNS !

I've had a lot of people ask what the program is like. The best way to describe it...it's as if BODY BEASTand 21 DAY FIX EXTREME had a baby....and out popped THE MASTER'S HAMMER & CHISEL!

I'm 1 week into The Master's Hammer & Chisel and am IN LOVE with this program! I get to workout in the comfort of my home with 2 PERSONAL TRAINERS and my hubby. My body is already starting to see amazing results. The meal plan is more strict than anything I've done in the past but I've been strong the last 8 days and am looking forward to see what my body can do within the next 52 days. I love that the meal plan is very similar to 21 Day Fix and uses the container system!

I'd be wrong if I didn't give a shout out to my January Online Health & Fitness Challengers in this update because they are also ROCKING their fitness programs and meal plans!!!

GIRL SCOUTS HONOR: MY JANUARY ONLINE HEALTH & FITNESS CHALLENGE GROUP IS AMAZEBALLS!󾮖

We are 1 week in and this is what a few of them have to say....

--"Down 3lbs in week 1!!! Already feeling SO much better."

--"Proof statement for 21 Day Fix Extreme:  my husband says to me when he gets home last night, "babe, YOU'RE SHRINKING." #winning #itworksifyouworkit"

--"Just did lower body WITH my husband. This is a big deal because he's such a gym rat and thinks you can't really get good results from at home programs, but I am living proof you CAN! And he's catching on!!!"

--"Today I had my first NSV moment! I went to Target to get myself some new warmer work out pants. After looking around I found a perfect pair but they were only in a size small. I always have to get mediums. But I tried them on anyways and THEY FIT!!! They weren't even too snug! These are the FIRST small pants I've been able to fit into for about 4 years! I had to share!!!"

I used to cry every Monday going back to work doing a job I no longer loved. NOW I CRY JUMPING FOR JOY!!! This is a DREAM job and I'm honored to be part of every woman's journey in this new year!!!


I can't wait to see what everyone accomplishes at the end of this month! I'll be sharing some of my meals with you all once I get a better routine of what we are eating. I like to keep things SUPER SIMPLE the first week I start a new workout and meal plan. I find so many people overcomplicate it their first week and then become defeated (I used to), so once I get into a better rhythm, I'll share some recipes here!

In the meantime, I thought I'd share my healthy SAMOA recipe since it's officially Girl Scout season.

       

1 Scoop Chocolate Shakeology (my protein and vitamins mixed in one)
1/2 tsp Organic Coconut Extract
1/4 tsp Caramel Extract (or real caramel if not on super restricted meal plan)
Ice
8oz Water & a splash of almond milk

YUM!

Turn Your Fitness Into Your Business

HEY THERE! OPPORTUNITY ALERT!!!

Do you know anyone like the girl on the left who is feeling any of the following: insecure, overweight, over-worked, unhappy, unfulfilled, drowning in debt, and without purpose or passion...BUT IS READY FOR A CHANGE IN 2016?

In 2014, I began my journey to get healthy. It started out 100% for my physical health but without knowing what I was getting myself into, soon my physical, mental, emotional, spiritual, and financial health were transformed!

After gaining 60lbs during my pregnancy, I was desperate to find something mom friendly (aka: time friendly & budget friendly) to help me get into shape. So, I became a "discount coach" to save money on some workout programs and supplements. As I was losing weight and feeling AMAZING and seeing ridiculous results, I started sharing my journey on social media with my friends. Crazy enough, I found OTHER women just like me who also wanted to get healthy! So, I started hosting private online support and accountability groups so we could do this TOGETHER and officially became a "hobby coach"!

Becoming an online health and fitness Beachbody coach was the LAST thing on my mind as a new mom who was about to return to work and was by no means in "beachbody" shape...yet. wink emoticon But there was something about having other women who understood me and encouraged me to get healthy with and in return provide the same for them that I became OBSESSED with. I fell in love with helping other women learn the lifestyle changes I was making. In my groups and on my team, we focus on physical, mental, emotional, and spiritual health. The CRAZIEST part of all was I was getting PAID for it.#dreamhobby

In my first 10 months of online coaching (with no health/fitness/social media background), I earned a little over $10,0000 simply by helping other women like me change their lives. Could you use an extra $10K? I SURE DID! That was EXTRA money on top of my FULL TIME job and being a brand new mom. I kept thinking if I could turn this health and fitness thing into my full time job to be able to stay home with my son and quit my stressful corporate job, I WOULD SO DO THIS!

SO I DID.

In 2015, I gave myself a RAISE of more than $50,000 as an online health and fitness coach and QUIT my corporate job to be a full time Beachbody Coach (only working part time hours). I have been coaching for about 21 months and to say my life has changed is an understatement. Through coaching, I've been able to...quit my stressful job, stay home with our son, helps hundreds of other women, earn two FREE vacations for our family (Cancun and Jamaica), constantly improve my mental and emotional health, collaborate with like minded women who lift me up, pay off $15K of debt, strengthen my spiritual health and SO MUCH MORE.

It is now my passion to share this SAME opportunity with women who were like me. SO MUCH CAN HAPPEN IN 1 YEAR IF YOU HAVE SOMEONE THAT BELIEVES IN YOU AND YOU BELIEVE IN YOURSELF! All you have to do is decide YOU ARE WORTH IT and allow me to mentor you along the way!

What would you do if...

-You LOVED how you felt and loved who you are from the inside out?
-You looked forward to getting dressed in the morning and maybe even liked trying on bathing suits?
-You earned an extra $10,000 simply for partnering with others and helping them get healthy? (you don't have to quit your job like I did and can do this as a hobby)
-You could work from your phone (on the beach, at Starbucks, in your PJ's, or no clothes at all) tongue emoticon ?
-You woke up every morning with a purpose and passion for life?
-You could work part time hours but earn full time pay to free up your time allowing you to do other things you enjoy?
-You had a TRIBE of people who breathed life into you every day and encouraged you to reach your fullest potential?
-You earned free vacations for your family simply by helping others?

I WANT TO HELP YOU MAKE 2016 YOUR "SWEET 16"! If this post resinates with you in any way and you are curious to learn more about how coaching can change YOUR life, fill out this application --> https://coachheathershriverburns.wufoo.com/forms/m6rjfkl1eb9sqm/

I will be selecting 20 women for my February GIRL BOSS TRAINING CAMP. I am looking for SERIOUS women only!

**For NON-COACHES only
**Beachbody does not guarantee any level of success. You can't just wish for it, you have to work for it!

3 Day Refresh January 2016: FRESH START TO A NEW YEAR

I WOKE UP READY FOR A FRESH START TODAY!!! Did you?!

I was planning on doing my 3 Day Refresh mine cleanse starting Sunday but I woke up with extra motivation to BREAK THE BAD HOLIDAY HABITS today!!!

I love the 3 Day Refresh because it's an easy to follow 3 day mini-cleanse to break bad habits, jump-start a healthier lifestyle, and see & feel real results -- WITHOUT STARVING YOURSELF (I did a liquid only cleanse once for 13 days...talk about torture!)

😳

).If you already have the 3 Day Refresh and are looking for some tips, please watch my video I made for my January challenge group to help them get through it with SMOOTH SAILING & SUCCESS!

If you're looking for a FRESH START, The 3 Day Refresh is on promotion this month for $10 when you bundle it with Shakeology! (Normally $70)

If you already have the 3 Day Refresh and are looking for some tips and motivation to get through the next 3 days, watch the video I created for my January challenge group below! 

If you have any questions about the 3 Day Refresh  , please feel free to reach out via email - bbcoachheatherb@gmail.com Subject Line: 3 DAY REFRESH 

In Love & Light,
Heather 

A First For Everything: My 2015 First

THERE IS A FIRST FOR EVERYTHING AND 2015 WAS A FIRST FOR ME!

I have yo-yo dieted my entire life and never felt like the effort I put in yielded the results I wanted. I have tried Weight Watchers, Adkins (for like 24hrs), personal trainers, diet pills, skipping breakfast/lunch, the liquid diet, crazy cleanses, battled bulimia, etc.

FOR THE FIRST TIME IN MY LIFE, I FOUND A HEALTHY MAINTAINABLE LIFESTYLE AND STUCK TO IT FOR AN ENTIRE YEAR!!! I finally BROKE THE CYCLE and I will NEVER go back to my old ways. At 32 and after a baby, I feel better than ever and I want the same for everyone else!!! I have NEVER liked trying on bathing suits and this past week, I couldn't help but get EVEN MORE excited for our trip to Jamaica because I like what I see but more importantly I LOVE HOW I FEEL!

--I know how hard it is to break bad habits....because I have had to break so many.

--I know what it's like to DREAD your workout every day...because it took me a looooong time to CRAVE it.

--I know what it's like to dislike what you see in the mirror and hate getting dressed because nothing looks right....because that was most of my 20's.

--I know what it's like to be uncomfortable in your own skin...because now I know what true confidence is which has nothing to do with my pants size.

--I know what it's like to have NO energy...because now I know what it's like to be full of life and energy.

--I know what it's like to battle emotional demons that have NOTHING to do with your weight but have EVERYTHING to do with holding you back from achieving your health and fitness goals....because I now know true health requires work on your MIND, BODY, & SOUL.

--I know what it's like to do this alone and I know that doesn't work....because that's been a HUGE key to my success--getting healthier and happier with others like YOU!

I AM SEEKING 10 SERIOUS WOMEN WHO WANT TO MAKE 2016 THEIR BEST YEAR YET AND CREATE A HEALTHY LIFESTYLE TO LAST THE ENTIRE YEAR!

I want to help you get healthy - MIND, BODY, AND SOUL - and walk (or run😉) along side of you to help you learn to love yourself despite the number on a scale and learn BALANCE in this crazy amazing life we have been blessed to live.

If that is YOU, like this post, comment below, private message me, or drop your email below! We start in January!!! YOU WON'T REGRET IT!

‪#‎SWEET2016‬ ‪#‎thebestisyettocome‬ ‪#‎fitfriends‬