holiday HIIT workout

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The holidays are here! Time to commence with the whirlwind of recitals, visiting relatives, marathon gift-wrapping and giving of every ounce of energy you have to making sure that the next few weeks are chock-full of holiday cheer! With all the hustle and bustle that the season brings, its easy to get trapped under a mound of baked goods and forget to take time for yourself.

As if scheduling workouts during an average week wasn’t difficult enough, attempting to do so during the holidays creates a particular challenge. Let’s face it, all that traveling, volunteering and entertaining doesn’t exactly afford you much time to get out and get to the studio – no matter how great the reward may be.

Fortunately, you don’t have to go far to get a great Burn 60 workout (or spend a lot of time!). The HIIT exercise format we subscribe to here at the studio can be adjusted to meet the demands of your extra busy schedule just about anywhere. Our routine below requires zero equipment and can be done 20 minutes or less!

holiday HIIT workout
5 rounds | 30 seconds each move
jumping jacks
squats
push ups
sit ups
jump-lunge

bro 60 says “thanks”

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Earlier this week, ABC 7 Eyewitness news anchor Lori Corbin stopped by our Brentwood studio to get the low-down on our  second annual Bro 60 Charity Event and this years event partner, Reimagine.

The workout took place on Wednesday, November 19th, as part of the month long “Movember” campaign. Movember, which originated in Australia, is a world-wide effort to raise money and awareness for prostate cancer – the second most common cancer affecting men in the U.S – by encouraging men to sport mustaches during the entire month of November.

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This year, all proceeds from our event were given directly to Reimagine, an organization which works hard to provide “the other half of cancer care” to individuals diagnosed with this life altering disease. Reimagine’s non-profit Pillars4Life Foundation, addresses the social and emotional challenges associated with the disease by teaching online resiliency skill courses to help participants emerge from their cancer journey feeling empowered, self-aware, connected to their loved ones, and reengaged in life.

The positive impact made by our 22 Bro 60 participants is truly inspiring. For 60 minutes, trainers Kris, Nick and Liam, led this generous group through the hardest hitting workout of their lives and when all was said and done, we were able to raise $1500 for the cause (that’s $25 a minute!)

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We are so incredibly grateful to all of those who gave of their time, sweat and resources to help make this event a success. From our sponsors at Ritual Wellness, Unplug Meditation, FrontRunners LA, and June Jacobs Spa, to our clients that showed up to class, and finally to our trainers who provided participants with encouragement alongside the ultimate interval training challenge, thank you from the bottom of our hearts! We could not have done it without any of you!

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gobbling without guilt | a thanksgiving menu that’s happy + healthy

The holidays are here! Time to say goodbye, diet and HELLO, pumpkin pie! Right? Right?!

Wrong.

In addition to being a time of, well, thanks, Thanksgiving is widely accepted as the one day a year when you can eat yourself sick without a trace of guilt. This seems great until you realize that it’s going to take you the next week and a half to undo the 24 hours worth of damage that you’ve done to your body (assuming you can steer clear of leftovers, but seriously, who does that?). In actuality, this seemingly inconsequential day of feasting usually turns in to a week long binge-fest on butter, baked goods, fatty side-dishes and honey glazed ham. Admit it, you know it’s true. But, it doesn’t have to be this way.

Don’t set yourself up for failure this Thanksgiving by sticking with the same old gravy boat of recipes. Instead, take a look at the delicious, healthful options below and try incorporating as many as you can into this year’s menu . We promise your tastebuds will not be disappointed and you will feel much better about going in for seconds (and thirds).

appetizers:

wild rice + butternut squash salad, via Heartbeet Kitchen

wild rice + butternut squash salad

pumpkin + sage risotto, via One Ingredient Chef

pumpkin + sage rissoto

sides:

paleo dinner rolls, via Our Paleo Life

Paleo Dinner Roll

garlic mashed cauliflower, via undressed skeleton tumblr

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white + green beans, via Meet The Shannons

White + Green Beans

roasted carrots with sweet tahini drizzle, via Nutrition Stripped 

Roasted Carrots With Tahini Dressing

roasted brussels sprouts with bacon, via diethood

roasted brussels with bacon

mains:

herb-roasted turkey breast, via Ina Garten

Herb Roasted Chicken

stuffed acorn squash, via Love & Lemons

Stuffed Aacorn Squash

dessert:

vegan pecan pie, via Tablespoon

Vegan Pecan Pie

protein pumpkin pie, via delicious by dre

Protien Pumpkin Pie

#ShaveTheDate

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This November, Burn 60 and Reimagine will be joining forces to host the 2nd Annual Bro 60 Charity Event in support of Movember. This special “Bro’s Only” class will take place on Wednesday, November 19th at 7:30PM at Burn 60 Studios | Brentwood and feature an extra challenging HIIT workout led by some of the most sought after trainers in Los Angeles – Kris Cueva, Liam Glennon and Nick Malizia.

Movember, an organization which is widely recognized for raising money and awareness for prostate cancer by encouraging men across the globe to grow mustaches during the month of November, also operates on behalf of testicular cancer and men’s mental health. To give you an idea of just how important these causes are, we’d like to share some facts:

Nearly 233,000 new cases of Prostate Cancer will be diagnosed this year. It is the 2nd most common cancer diagnosed in men (primarily older men) and the 2nd leading cause of cancer death in men.

 

Testicular Cancer, while far less deadly than prostate cancer, is the most common cancer diagnosed in young men (aged 15-35).

 

Although it is difficult to detect, it is estimated that 1 in 8 men will suffer from Depression or similar Mental Health issues at some point in their life.

>>All proceeds for this incredible event will go directly to Reimagine<<

As space is limited, we kindly request that you make a $50 donation to reserve your spot in class HERE. We also encourage you to share this post with others, in hopes that they might wish to donate as well.*

*Note: You do NOT have to participate in this event to donate to the cause (ladies, we’re talking to you)! Give without getting sweaty by visiting Movember.com now.

 

 

5 Reasons to Make Water Your New Best Friend

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Summer has come and gone, but in California it seems that the sun’s scorching rays are here to stay. By now the daily application of sunscreen has become ritual (Apply. Reapply. Apply again. Wash. Reapply….), yet one of the most important combatants against these above average temperatures is often underused. Water is easily your best weapon when it comes to hot weather and, while this may seem like a no brainer, nearly half of all American’s don’t drink enough. This is a big problem when you consider that water does so much more than keep you cool.

5 Reasons to Make Water Your New Best Friend

1. Headache Prevention – In addition to decreased concentration, alertness, and short-term memory retention, dehydration is the leading cause of your pounding head, so put down the Ibuprofen and pick up the H2O.

2. Glowing Skin – Water is the key to a beautiful complexion. It moisturizes the skin, helps to maintain elasticity and suppleness, prevents dryness and encourages cellular formation.

3. Regularity – Yes, you know exactly what we mean. Water keeps everything flowing smoothly. Be honest, no one’s happy when they’re constipated.

4. Weight Control – One of the largest contributors to obesity is empty liquid calories. Water is calorie FREE and, when consumed before and alongside ones meals, it dramatically suppresses appetite and reduces calorie intake.

5. Energy! – Believe it or not, you actually DON’T need that coffee in the morning. Water is every bit as effective, if not more effective, than caffeine when it comes to feigning off fatigue. This is because each and every part of our body requires water to function. If you stay hydrated, your body will naturally perform at it’s peak.

We Did It!

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This past Sunday The Lynne Cohen Foundation hosted The 13th Annual  Kickin’ Cancer Run/Walk to raise money and awareness for breast and ovarian cancer research and preventative care clinics.

Thanks to the help of Burn 60 Trainer Julie Diamond and our friends at Re-Imagine, we were able to raise over $9,000 for this amazing cause.

Additionally, the organization itself has received over $180,000 in funding through donations, sponsorships and Kickin’ Cancer registrations. Needless to say, this years event was a HUGE success!

A million thank you’s to everyone who came out in support of women everywhere!

Kickin’ Cancer 2014 Run/Walk

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To learn more about the Lynne Cohen Foundation or to donate to Team Burn 60 and Reimagine, click here.

The Top 5 Ways To Prevent Women’s Cancers

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The truth is, even if you do everything “right” there is still no sure fire way to prevent cancer. However, that doesn’t mean that you can’t take proven steps to help lower your risk of becoming one of the more than 55,000 women diagnosed with breast, ovarian, and other types of women’s cancers each year. These five simple suggestions can significantly decrease your chances of of diagnosis and are actually remarkably easy to put into effect!

1. Eat Mindfully.

Forget about going vegan, paleo or gluten free, eating mindfully simply means making a conscious effort to think before you eat. Ask yourself, is what I’m about to eat healthy? If the answer is yes, then have at it! If the answer is no, try asking yourself a few follow up questions to determine if what you’re about to eat is really worth it (Have I already had something sweet today? Am I planning to go out for drinks tonight?). If you know you’ve already treated yourself or are going to be indulging later, you will likely find it easier to resist temptation and opt for something more nourishing in the moment. That being said, if you’ve been making healthy choices all day, then a small slice of cake or a serving of potato salad is nothing to obsess over – enjoy it! Mindful eating is about balance, not deprivation. Eating a well-balanced diet reduces the risk of all kinds of ailments – including cancer.

2. Exercise Regularly.

You have probably heard many of your fitness loving friends reference endorphins as their drug of choice – and for good reason! When you exercise your body releases these feel-good hormones, providing you with a boost in energy and mental clarity and essentially elevating your overall sense of being. As one may easily deduce, exercise also helps to regulate weight gain, negating the possibility of obesity (a common factor associated with MANY cancer diagnoses).  But what you may not know is that exercise also plays an important role in maintaining a woman’s hormonal balance. Elevated estrogen levels have been connected to both breast and uterine cancer. However, decreased estrogen levels have been reported in women who engage in moderate to vigorous exercise for three or more hours a week. Studies suggest that women who maintain balanced hormonal levels can lower their risk of breast and uterine cancer by more than 30 percent.

3. Practice Safe Sex.

This one seems like a no brainer, but hear me out. Oral contraceptives, IUD’s, hormone shots and the like are all highly effective ways to prevent pregnancy. However, they do NOTHING to combat sexually transmitted diseases and are 100% ineffective when it comes to preventing cancer. The only way to truly protect yourself against the transmission of viruses like the human papilloma virus (also known as HPV, the cause of cervical cancer) is to use condoms, limit your number of sexual partners, and strive to engage in monogamous relationships.

4. Schedule Regular Exams.

What you don’t know, CAN hurt you. Early diagnosis is your best chance at surviving any type of cancer and the easiest way to diagnose women’s cancers early is to schedule regular breast and vaginal exams with your doctor. While the necessary frequency of breast exams has been hotly debated, many well known research organizations suggest that women should begin getting mammograms annually or bi-annually at the age of 40 (the alternative being bi-annual exams starting at age 50). Pap smears, which aid in the diagnosis of cervical cancer, should begin much earlier (at the age of 21), but need only be conducted every 3 years.

5. Know Your Families History.

While the above is true for most, women who have a known history of women’s cancer in their family are often encouraged to begin regular exams earlier and commit to scheduling them more frequently. Talk with your doctor right away if anyone in your family has been diagnosed with breast, cervical, vaginal, endometrial, uterine, or vulvar cancer so that they can help you decide what, if any, additional precautions you should take to help prevent women’s cancers.

The 13th Annual Kickin’ Cancer Run/Walk takes place on Sunday, September 14, 2014 in Brentwood, Los Angeles, CA. To learn more about this amazing event, visit our team page here.

 

Quick + Dirty Workout: Training At The Track

track workoutWhen he’s not coaching clients in the studio, trainer Nick Malizia likes to spice things up by taking his regularly scheduled workout session outside. One of his favorite spots to work up a sweat is the local track. He’s there at least once a week – usually with other Burn 60 trainers testing new workouts and improving upon his own fit physique. Truth be told, he’s discovered that sometimes the simplest of workouts are the most effective – and the most challenging. Try the workout below at your own risk.

Trainer Nick’s Track Challenge

200 meter sprint 5x.

15 pullups 5x.

20 push-ups 5x.

20 sit-ups 5x.

Whether you do each individual workout 5 times in a row and then move on to the next or do each exercise once and do the entire routine 5 times through is up to you. The key is to do everything as fast as possible. Its an ass-whooping for sure, but you can bet you’ll see results.

Added Challenge: Do this workout once or two or three times a week and time yourself while you do it.  By the end of the month you will be shocked to see how much your time has improved!

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BURNing Questions: Nick Malizia

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Trainer Nick Malizia is a fan favorite amongst Burn 60’s diverse clientele. His classes are high energy and intense, but always fun and chock-full of dedicated Burners looking to push themselves to the limit and break past their fitness boundaries. If you have a goal in mind, Nick will make it his mission to help you reach it. He is passionate about his clients and an invaluable member of the Burn 60 Team. Here he shares a bit about what life is like as one of LA’s most elite fitness professionals.

Burn 60: What is your favorite part of working in the fitness industry?

Nick Malizia: I love being a part of the huge changes my clients make mentally and physically. Its truly an amazing feeling.

What Makes You BURN

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B60- If you could move to anywhere in the world where would it be?

NM: The mountains of Tennessee.

B60- Who is your biggest inspiration?

NM: My mom and dad. They are the two most amazing people in this world.

Feeling The BURN At Home

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B60: When and where do you prefer to sweat?

NM: I do a variety of workouts and I do them all over Los Angeles. Whether it’s a traditional weight lifting session or an all out high intensity workout at the local track, I’m always down for the next challenge.

B60: Where are your “trouble zones”and how do you tone them?

NM: I try to focus on all muscles, head to toe, day in and day out. If I feel (my) body fat is getting a little high, then I hit cardio harder that week. If my upper or lower body strength is decreasing, then I’ll really hit the weight room hard. I’m always searching for the perfect balance of strength, size and speed.

B60: What is the one piece of workout clothing you cannot live without?

NM: Nike running shoes.

A Day In The Life

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B60: Describe your perfect day!

NM: I’m a pretty simple guy. I truly, truly love what I do so waking up early to have a few productive sessions with my clients, then coming home late in the afternoon to my fiancé and our 3 dogs, that’s pretty perfect – I wouldn’t trade it for the world.

B60: If you could live off of only one food, what would it be?

NM: A really good New York steak gets me every time.

B60: Where is your favorite place to “escape”in Los Angeles?

NM: Again, I’m a simple guy, so the beach does it for me.

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Want to train with Nick? You can join him at our Brentwood, Los Angeles studio every week! View our complete list of classes and times here.

The Secret to Joy

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photography by: Marina del Castell

On Sunday, September 14th, 2014 Burn 60 will be joining Reimagine in an effort to fight women’s cancer by raising money for cancer research and preventative care clinics through the Lynne Cohen Foundation’s Kickin Cancer 5K.

More than 250,000 women are diagnosed with breast or ovarian cancer every year and nearly 55,000 lose their battle with these illnesses annually. While these statistics are undoubtedly disheartening, there are countless women struggling to overcome them everyday.Mary Ann Wasil is one of these women.

After being diagnosed with stage 2 breast cancer 9 years ago, Mary Ann has worked hard to come to terms with her diagnosis and has managed to do so with an amazing grace and unyielding strength. She was kind and courageous enough to share her story with Reimagine and we are grateful for the opportunity to share it with you. We hope that you find it as encouraging as we did and urge you to share it with as many women as you can!

 

“My life is not going to be as long as I wish but that’s not stopping me from appreciating it.”

 

The Secret to Joy

by: Mary Ann Wasil

If I said you only had five minutes to live, would you spend even a single moment of those five minutes being unhappy?

I was first diagnosed with stage 2 breast cancer nine years ago at age 39. During my fourth chemotherapy treatment I suffered a stroke, which required immediate heart surgery. Once recovered, I underwent a bilateral mastectomy. Seven years later I was diagnosed with a stage 4 recurrence of my breast cancer to my bones and my spine, requiring heavy-duty radiation and lifelong chemotherapy.

I will always be in treatment; I will never be cancer-free. And yet, the last two years have been the most wonderful years of my life. Believe it or not, I am the happiest person I know!

What’s my secret? I always “choose joy!”

Of course, choosing joy does not mean that I do not have moments of sadness, or even despair. What it means for me is that I do not reside in those moments. Although “visiting” is almost certainly unavoidable, I refuse to pack my bags and move into the “house of despair.” I call it “ABC out of sadness.” I walk into each moment of sadness and I A(cknowledge) it, B(less) it and C(arry) on.

Acknowledge it. Bless it. Carry on.

As often as I can, I try to enter into those moments with my eyes wide open. I do my best to see it coming and “brace myself” for the way the ground seems to move beneath my feet. I “acknowledge” the summer solstice, my kids’ birthdays, Christmas, a family get-together … wondering if this will this be the “last one” of any of these cherished moments.

I acknowledge my sadness, yes, but since these moments really may be the “last ones” for me and for my children, I do my very best to move quickly to the next step and bless this moment that I am in, choosing to see it as a holy and sacred moment, rather than as a sad one. Really, isn’t that how any of us prefer to see our lives and our most precious moments—as holy and sacred ones?

It doesn’t make the pain any less intense, but what it does allow is for me to have a great moment of clarity, a vision of how I want my loved ones to remember these moments, for how they remember me. And I can assure you I do not want anyone to remember a single moment of my life as “sad.”

Once I bless the moment and see it in all of its sacred glory, then, and only then, am I able to “carry on.”

Okay, so this is the thing my friends: I know my life is not going to be as long as I, or my loved ones, would like it to be. But I am going to make the most of every moment I do have, and my “secret” to doing this is not really a secret at all.

Thoreau said, “When a dog runs at you, whistle for him.”

When you feel sadness nipping at your heels, whistle for it. Look it in the eye and acknowledge its presence. Then bless it and carry on.

Mary Ann Wasil is the author of the recently published memoir A Diary of Healing: My Intense and Meaningful Life with Cancer (Hay House Publishing’s Balboa Press). She is also the founder of the grassroots breast health global non-profit organization, The Get In Touch Foundation.

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This story connects you to Reimagine’s Inner Strengths course, one of the Seven Pillars in Reimagine’s evidence-based curriculum. Learn more about Inner Strengths in the university here.

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To donate to the Lynne Cohen Foundation or participate in the 13th Annual Kickin’ Cancer 5K, visit our team page here.