Burn Boot Camp - Ashburn

Burn Boot Camp - Ashburn

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Hi Everyone!

This is Laura Kowalczyk, EXP Realtor. I wanted to invite you to join our FB Group, @Lovin' Life In Loudoun! Our goal is to support and promote our local businesses in a positive, happy way! No rants/politics/griping! Just a great group to be a part of! 🙂 In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! 🙂 Its just a way to add some fun!

Please join us and spread the word to any other people and/or businesses you think may be interested in joining our Group! Also, I would be happy to do a Spotlight Feature on your/anyone's business as well as on any upcoming events! All you have to do is join our Group, send me an email with a write up and some pics and I would be happy to post!

Let's make this a resource for local Loudouners as well as our wonderful guests from other areas!

You can email me at: [email protected] As always, if you have any questions, feel free to reach out to me anytime! 571 428 1220

Have a great day! 😀
Laura Kowalczyk
Hi Everyone!

This is Laura Kowalczyk, EXP Realtor. I recently started a FB Group, @Lovin' Life In Loudoun! and wanted to invite everyone to join! Our goal is to support and promote our local businesses in a positive, happy way! No rants/politics/griping! Just a great group to be a part of! 🙂 In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! 🙂 Its just a way to add some fun!

Please join us and spread the word to any other people and/or businesses you think may be interested in joining our Group! Also, I would be happy to do a Spotlight Feature on your/anyone's business as well as on any upcoming events! All you have to do is join our Group, send me an email with a write up and some pics and I would be happy to post!

Let's make this a resource for local Loudouners as well as our wonderful guests from other areas!

You can email me at: [email protected] As always, if you have any questions, feel free to reach out to me anytime! 571 428 1220

Have a great day! 😀
Laura Kowalczyk
Any FEMALE business owners in the group please check this out. I am co-creator of BE WELL women’s summit. It’s a virtual event.

It’s by women for women in our local community and would love to have BURN get us moving between speakers.

Also anyone that has a business can apply.

Details below:
A big thank you to Kate Vanderpool Harlan for all the mods this morning! First workout in over 3 months after neck surgery. It was great to be back! 💙
Great cardio day! 💦 #sweaty #halfshirtwet
🔥Form Friday🔥

Proper V-sit hold:
✅ contract abdominal muscles
✅ legs at 45 degree angle with gorse
✅ hold arms parallel to your legs

Who is ready for FIRE 🔥 WEEK?! Ready to join the fun! 7 days FREE of you click our link TODAY!
Burnbootcamp.com/ashburn-va
Me joining Commit to Fit this week....🤣😭
Postpartum MOM’S please WATCH this.

Let’s talk DRA (Diastasis recti abdominis)

You will see that when she does the first sit up I can get two finger between the re**us abdominis due to the fascia stretching which is considered a DRA at the Belly button

HOWEVER..... watch the 2nd time I cue her to do a sit up and change her strategy.

What happens?

With DRA I care more about depth and NOT how many fingers I can fit in the abdominal separation.

why?

Because as you can see this person can “control her pressure” and I won’t be worried about her having a hernia later on because I don’t see any doming or coning happening and I feel back pressure against my finger which is a good thing.

So if you are thinking:
1. I have to get my abs back together to get rid of the mom pooch

2. To get a six pack, my abs need to come back together

3. I need this “gap” to close so my organs don’t come out.

4. I have discomfort in my abdominal region and it just feels like things are not supporting me.

MAYBE we should be evaluating how the other abdominal muscles are functioning ( like the transverse abdominis, external and internal obliques and the pelvic floor muscles) and how they work together.

With all my postpartum moms I do an abdominal assessment to understand how the whole system is working and then incorporate baby and daily activities into treatment to get the full picture of how the abdominals are functioning.

If you have any questions you can always ask but I wanted to provide real researched based evidence to you all.

Hope this helps someone.
Strength for dayyyysssss! Get it Gabrielle Atwell and Lisa Starowitz Paul!
Noelle Mallon killing it with a 45 lb weight😳🙌🏻💙!
It felt SOOOOOOO good to be back today! Floating floor how much I missed you, but no more to see burn sisters... Melissa Pillor thank you for kicking our behind today! Meredith McCarthy happy birthday! I think you did way more burpees than what you were supposed to! Can't wait to go back again!
Wanted to share if anyone is struggling with menstrual cycle issues postpartum or trying to conceive.

Courtney talks about how to use nutrition to help support hormone health. We also go over birth control.

Just wanted to give free education to help anyone that needs help. If you have any questions you can always reach out.
https://www.facebook.com/orthopelvicPT/videos/297269028067824

Burn Boot Camp is a fitness facility that transforms lives and communities through challenging 45-minute cardio and strength workouts. Join a community that helps you set and reach your fitness goals!

Burn Boot Camp features a constantly-changing mix of cardio, HIIT, and strength training so you never get the same workout twice. Our clients enjoy access to unlimited 45-minute workouts produced by top trainers, designed to engage your full body and deliver complete body change. Each workout takes place on our signature “floating floor” that helps produce results for every fitness level. As a gym designed for busy lifestyles, we offer free Childwatch at every location, personal meetings with trainers, and a universal membership that allows our members to visit any gym without drop-in fees. Call our gym to learn how to get started!

Operating as usual

04/07/2021

🎉We’re 🎉so 🎉excited 🎉 to celebrate 2️⃣ awesome things!

Our Keep Moving Club is on FIRE 🔥 Let’s give two BIG claps 👏👏 for our members who hit their 50 Camp milestone!

And two more BIG claps 👏👏 for the newest additions to our ashBURN family in March! We are so glad you are here!

04/06/2021

Welcome back stations! 🤩
7 days for 🆓
Burnbootcamp.com/Ashburn-VA

04/05/2021

Monday’s can be hard.

• It’s a new week.

• There’s a brand new list of things to do.

• There’s a brand new protocol.

• There’s an endless list of possibilities of what could happen this week.

And for all of these reasons...Monday’s can be awesome. You are in control over how your day goes - make it a good one!

04/04/2021

🥪🥪What’s your fav kind of sandwich - does it have cardio on both sides and is it packed with strength in the middle?🥪🥪 Kinda like this week’s protocol?
Sounds like a yummy week to me!
*
7 days for free!! ⬇️
*
Burnbootcamp.com/Ashburn-VA

04/04/2021

Happy Easter 🐣🐰

04/02/2021

‼️Did somebody say protein balls?! ‼️

No-Bake Raspberry Chocolate Protein Balls

[Kid-approved After-School snacks]

Keep these in the fridge or freezer for quick energy! ⚡️

Makes approx 22 balls
Directions:
{Combine in a large bowl}
3/4 cup all natural peanut, or almond butter
1 cup uncooked(dry) rolled oats
1/3 cup raw honey or pure maple syrup
1 tsp vanilla extract
2 scoops Chocolate Afterburn protein powder
2 Tbsp slivered almonds (optional)
1 cup unsweetened FREEZE-DRIED raspberries
1/3 cup dark chocolate chips/cacao (optional)

1)Combine ingredients VERY well.
2)Form into 1 inch balls.
3)Keep refrigerated or frozen

Want more recipes like this? Click for a FREE 7 day trial burnbootcamp.com/Ashburn-VA {link in bio}

04/01/2021

New month, new client of the month! 🤩

Two claps 👏👏 for Satyam 🥳 He’s come a long way from his first day with us and we couldn’t be more proud! KILLING IT!! 🔥

You can usually catch him at our 12:30pm camp, so if you see him be sure to give him an air five 🖐

03/31/2021

✨Wellness Wednesday✨

Ever wondered what was best to eat before a workout? Us too!

Your body is a powerful machine that you need to properly fuel before a tough day at camp. Try one of these delicious and easy snacks 30 minutes to an hour before a workout to perform your best and crush your goals!

SAVE this post as a healthy snack reminder this week! 💙

03/30/2021

Pistol squats, wall balls, & step ups ... oh my!!
Never miss a leg day 🔥

Link in bio for 7 days for 🔽🔽🔽
Burnbootcamp.com/Ashburn-VA

03/29/2021

Childwatch kiddos will be doing this Easter craft this week! Be sure to book their camp spot 🐰🐣

03/29/2021

What if I told you that most of your problems - could be solved with a better mindset? 🗣

Eliminate your excuses and replace them with reasons why you CAN...then watch your world change. 👋🏼

A negative mindset never got you anywhere.

Excuses never got you closer to your goal.

What excuses do you keep using? Let’s kick them out this week. It’s time to MOVE. 💥

03/28/2021

burnbootcamp.com/Ashburn-VA
When you feel like quitting, remember why you started! Don't stop now! Finish this month out strong! 💪🏻
Are you looking to start your day one? Let us be a part of your fitness journey! 🔥GIve us a try for 1️⃣ week on us! Click the link above!

03/26/2021

Form ✅ Friday
🔥 Quad Burners 🔥

✅ Hands directly under shoulders
✅ Knees directly under hips
✅ Head & neck in alignment
✅ Engage your core
✅ Only bring your knees ups about 2 inches while hovering

03/26/2021

Who does meatless Monday? 🙋🏻‍♀️ It’s a great way to save 💵 and explore other protein packed foods! Mix up your Sunday meal prep with these chickpea sweet potatoes 😋

03/25/2021

But Speed & Agility is FUN 😁

03/24/2021

📢Let’s talk about it!

We all know 🌸 spring break & ☀️ summer time is coming and the 🍹drinks are increasing. Let’s take the realistic approach and try to make better choices when it comes to our alcohol choices.

Want to jump start your fitness and get your nutrition on track?
Your FREE 7 day trial is waiting....
💥BurnBootCamp.com/Ashburn-VA

03/23/2021

Congratulations to Susan Forster for winning our location logo design contest! 🎉

You can lock in your size below ↙️
https://forms.gle/G1GVZ5zJuUFu9jqF6

Thank you to everyone who participated! You made choosing a winner HARD! 💙

03/22/2021

Suns out, guns out today! ☀️🤩 We’ve officially opened our garage doors and are soaking up every minute of this beautiful weather while kicking that winter funk to the curb 👋

What did you think of the garage doors being open? ⬇️

03/22/2021

💙 Burn COMMUNITY 💙
This is what we are all about! Burn is about creating an inclusive, positive and encouraging environment!

We want YOU to join our fantastic community! Check out the link above for your 7 day FREE trial!
Burnbootcamp.com/Ashburn-VA

03/21/2021

It’s not luck.
It’s early morning alarms.
It’s showing up after a long day.
It’s squeezing it in on days that are over scheduled.
It’s hard. But you #showup because that’s what separates the best from the rest.🔥

Are you ready for another week?

Start for FREE at burnbootcamp.com/Ashburn-VA

03/20/2021

⛽️ Fuel Your Rest Days⛽️
Rest days do not mean you need to eat less!

Rest days are an opportunity to build and repair the muscles you have been working all week. It also is an opportunity to replenish your glucose stores for energy! ⚡️

Make sure you:

❌ Don't skip meals, eat 3 meals per day, including 1-2 snacks.
🥦 Load up on vegetables by making at least 1/2 your plate full of veggies.
🍗 Help your muscles repair by aiming or 20-30 grams of protein at each meal.
🍠 Don't skip the carbohydrates, make at least 1/4 of your plate filled with carbohydrates such as: potatoes, pasta, brown rice, bread, corn, peas, etc.

✅ And truly make it a day of rest to recover and be ready to tackle the week ahead!

03/20/2021

Start your journey with us! 7 day free trial 😱🤩

Link below! ⬇️
Burnbootcamp.com/AshBURN-VA

03/19/2021

🔥Form Friday🔥
Standing Tricep Extensions:
✅ Stand with feet hip-width apart
✅Bring the weight overhead, extending your arms straight.
✅Lower the weight behind your head until your arms are just lower than 90 degrees.
✅Elbows should point forward.

03/19/2021

Burnbootcamp.com/AshBURN-VA
Team 𝐒𝐀𝐋𝐒𝐀 🍅or team 𝐇𝐔𝐌𝐌𝐔𝐒🧄?

✨Salsa offers you a non-starchy vegetable blend that is low in calories.
✨Hummus gives you a high calorie good fat dense dip with many flavor options.
👌🏻Each are good for your needs depending on your macro needs!

Who’s team are you on? Comment below!👇🏽
𝐓𝐈𝐏𝐒! 🥑
Portion control! It’s easy to over eat something that taste so good! Read your labels not all premade dips are created equal!

What more nutritional help? Come come join us for FREE 7 day trial!! Link above☝🏼

03/17/2021

Wellness Wednesday! 🧐 During Focus Meetings. We often hear about wanting to lose body fat. There’s so much conflicting information on the internet, fad diets, etc. it can get confusing and overwhelming. Here’s a great visual of how to prioritize the different components that aid in fat loss.
1️⃣ Calorie Deficit: calories in VS calories out - eating less than your body needs. It’s extremely important to make sure you’re still eating a variety of foods to ensure you get the necessary macro and micronutrients your body needs. This doesn’t mean cut out those carbs - they’re you’re energy source! 😉
2️⃣ Protein 💪🏽: eat enough protein to maintain muscle mass, muscle recovery, aid in the build of lean muscle mass and to keep you full/satisfied longer while in a caloric deficit.
3️⃣ Pick up those weights: LIFT! 🏋️‍♀️ 2-5x a week to build that strong, lean muscle. Our Burn protocols always have the right mix of cardio and strength to help. ☺️
4️⃣ Sleep: 😴 aids in recovery. Aim for 7-9 hours per night. Getting enough sleep helps with hunger levels as well!
5️⃣ Cardio: anyway you can move your body! 8-10k steps a day - even if that means a walk or finding an active hobby you enjoy! 🏃‍♀️
.
Find what works for you, your lifestyle and habits. We are here for you to help with your calories, macros and get you into that healthy lifestyle! 🙌🏽

03/17/2021

On this day a year ago our ashBURN community only grew stronger! 💙💙 What a year to realize what matters most are the people you surround yourself with! Thank you for all of your support this past year!💙💙

03/16/2021

This Wednesday wear your Green 🍀 or Rainbow 🌈 and join us for Lower Body Strength. Sample our Thin Mint smoothie 🤤 PLUS enjoy 17% off Afterburn 🤩
We give out burpees instead of pinches!! 💚💛💚💛

Want to join in on the fun? Sign up for your free 7 day trial by clicking the link!
Burnbootcamp.com/Ashburn-VA

03/15/2021

Success doesn't start in the gym, it starts in your mind. Prioritize YOU and your health starting today! 💪

03/14/2021

While you get your workout in, the kiddos get to create a fun St. Patrick’s Day themed craft 🍀Monday - Wednesday! 830/930AM & 12:30/430/530PM camp times have complimentary childwatch!⬇️
Burnbootcamp.com/Ashburn-VA

03/14/2021

To-Do List for the Week:
💪 Crush 5 workouts this week
💙 Encourage a #BurnSister or #BurnBro
⭐️ Practice gratitude first thing each morning
💦 Drink a gallon of water each day
🍪 Make a healthy treat with Afterburn Protein

Never been to Burn? Get started today! Visit the link for your 7 day free trial
Burnbootcamp.com/AshBURN-VA

💪 Unlimited 45 minute Camps
🍎 1:1 Personalized Nutrition
👶 Complimentary Childwatch
🌐 Universal Membership
💙 Incredible Community

03/13/2021

🔥 BATTLE ROPES ARE BACK 🔥

7 DAYS FOR FREE
burnbootcamp.com/Ashburn-VA

03/12/2021

Brussels sprouts - like em or hate em? Drop a comment, let us know if you’re a fan! 💚

Try these delicious smashed Brussels sprouts for dinner! Crispy and savory - absolutely delicious! 😍

- 2lb Brussels sprouts (trimmed ends)
- 2 tbsp extra virgin olive oil
- 2 1/2 tsp salt
- 1/4 tsp ground pepper
- pinch of red pepper flakes (optional)
- 3 tbsp finely grated Parmesan
- juice of a small lemon

1. Place racks in the center and upper third of your oven and preheat oven to 425 degrees F. Fill a saucepan large enough to comfortably hold the brussels sprouts with water and bring to a boil. Add 2 teaspoons of salt to the water. While the water comes to a boil, prepare an ice bath.

2. Add Brussels sprouts to the boiling salted water. Cook until the sprouts are tender, about 10 minutes. Drain the Brussels sprouts, then plunge immediately into the ice bath. Let cool 1 minute, then place the Brussels sprouts on a layer of paper towels and lightly pat dry.

3. Transfer the Brussels sprouts to the center of a large, rimmed baking sheet. Drizzle with the oil, and sprinkle with the remaining ½ teaspoon salt, black pepper, and red pepper flakes (if using). Toss to coat, then spread into an even layer. With the base of a drinking glass or coffee mug, gently but firmly press on each sprout to flatten it into a disk that is 1/2-inch or so thick.

4. Bake the Brussels sprouts for 15 minutes, then remove from the oven and carefully flip. Sprinkle the Parmesan over the top, then return the sprouts to the oven and continue baking until they are crisp on the outside and the cheese is golden, about 5 to 10 more minutes. If you would like the top more crisp, transfer the pan to the upper rack and turn the oven to broil. Let broil for 2 to 3 minutes, watching carefully so that the Brussels sprouts do not burn. Remove from the oven and squeeze the lemon juice over the top (if using).

03/12/2021

Form ✅ Friday
Russian Twists:

❌TopVideo❌
Do not round back
Do not just move arms to swing side to side

✅Bottom Video ✅
Torso tall/chest up
Feet on ground
Rotate as far as possible in each direction

03/11/2021

Tired of the same ole chicken dance to get in that protein? 🐓 Try swapping it out for a vegetarian option! There’s tons of options!!💁🏻‍♀️🥬🥜🥚

03/10/2021

Our trainers are the best at both pushing you to reach heights you never thought you could achieve, and keeping you safe at the same time! 💙

We promise to get to know each and everyone’s goals and we will stop at nothing to help you achieve them! 💪🏼

Come join us for a free 7 day trial 🥰
Burnbootcamp.com/AshBURN-VA

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Location

Telephone

Address


44190 Waxpool Road, Suites 132-137
Ashburn, VA
20147

Opening Hours

Monday 05:00 - 19:15
Tuesday 05:00 - 19:15
Wednesday 05:00 - 19:15
Thursday 05:00 - 19:15
Friday 05:00 - 19:15
Saturday 08:00 - 10:00
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