Episodes

  • Everything Fat Loss - Can Keeping Track Keep You On Track? The Science Of Self Monitoring.

    Everything Fat Loss - Can Keeping Track Keep You On Track? The Science Of Self Monitoring.
    Nov 14 2024
    In 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 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!
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    51 mins
  • From Off-Track to On-Point: Turning Setbacks Into Comebacks

    From Off-Track to On-Point: Turning Setbacks Into Comebacks
    Nov 7 2024
    In 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 what’s the way forward when it feels like everything’s out of sync?

    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.
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    39 mins
  • Progress, Persistence & Priorities With Joey Daigle

    Progress, Persistence & Priorities With Joey Daigle
    Oct 31 2024
    In 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 his routines. We dive into the challenges he faces and we talk about practical tips and accountability to help him stay on track.

    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.
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    54 mins
  • Everything Fat Loss - Rethinking Cheat Days & Exercise. A Better Path To Fat Loss.

    Everything Fat Loss - Rethinking Cheat Days & Exercise. A Better Path To Fat Loss.
    Oct 24 2024
    In 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 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.
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    50 mins
  • Everything Fat Loss - How Quickly Will I Lose Weight?

    Everything Fat Loss - How Quickly Will I Lose Weight?
    Oct 17 2024
    In 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 explore the natural impatience many of us have and why the desire for fast results can often lead to unhealthy and unsustainable practices.

    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!
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    1 hr and 8 mins
  • Everything Fat Loss - What Diet Will Work For Me?

    Everything Fat Loss - What Diet Will Work For Me?
    Oct 10 2024
    We 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 enough to reach your goal! I talk about some common misconceptions around dieting and share the number one factor, across all diets, that impacts successful fat loss results THE MOST. I also answer some common diet questions including meal frequency, the truth behind the sugar controversy and alcohol: the cost to benefit ratio. All this and more on today's episode of The Burns Fitness Podcast.
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    1 hr and 7 mins
  • Everything Fat Loss - The Junk Food Trap: Quality vs. Quantity

    Everything Fat Loss - The Junk Food Trap: Quality vs. Quantity
    Oct 3 2024
    An 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 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.
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    1 hr and 1 min
  • Everything Fat Loss - Back To The Basics - The Fundamental Concepts Of Fat Loss

    Everything Fat Loss - Back To The Basics - The Fundamental Concepts Of Fat Loss
    Sep 26 2024
    In 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 simple equation - or is it? I discuss why so many people struggle with fat loss and unpack a variety of less obvious factors that influence a person's fat loss journey. There's more to the struggle than merely lacking will power or discipline. Sometimes we need to deal with one or more of these more subtle elements before we can make some solid headway with the overall goal of fat loss. Hope this helps you as you navigate your own fat loss journey!
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    1 hr and 17 mins