The Burns Fitness Podcast

By: Stephanie Burns
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  • Summary

  • Welcome to the Burns Fitness Podcast! I’m Stephanie Burns, a personal trainer and weight loss coach with a passion for helping people reach their health goals sustainably – no quick fixes, no extremes, just progress over perfection. In each episode, we dive into practical tips, science-backed insights, and real-talk about the journey to better health, all geared toward making healthy living a lasting part of your life. Join me and let’s work together toward a balanced, stronger, and healthier you – one small, steady step at a time.
    Copyright Stephanie Burns
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Hygiene & Healthy Living
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Episodes
  • Perimenopause Unfiltered: Strength, Nutrition & Taking Back Control - Interview with Lynette O'Donnell

    Perimenopause Unfiltered: Strength, Nutrition & Taking Back Control - Interview with Lynette O'Donnell
    Feb 19 2025
    Join me in this eye-opening conversation with Lynette O’Donnell, a seasoned fitness instructor with over 30 years of experience, as we dive deep into the world of perimenopause and menopause. If you’ve been struggling with shifting hormones, stubborn weight gain, hot flashes, frustrating sleep disturbances, or just plain feeling off in your body, this episode is for you!

    We discuss:
    -The real impact of strength training and HIIT during perimenopause & menopause.
    -Why movement alone isn’t enough – the type of exercise that makes the biggest difference.
    -The role of nutrition in managing hormonal shifts, metabolism, and weight.
    -Mindful eating & portion control – small changes that lead to big results.
    -Common challenges women face in midlife fitness and how to overcome them.
    -The truth about hormonal changes and weight gain (it’s not all in your head!)

    Key Takeaway? Perimenopause and menopause are a new season of life—but they don’t have to mean decline. By making strategic fitness, nutrition, and lifestyle choices, you can feel stronger, healthier, and more energized than ever before!

    Listen now to get the full conversation and practical strategies to thrive in this phase of life!

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    1 hr and 28 mins
  • Numbers Don’t Lie—But Are You Tracking the Right Ones?

    Numbers Don’t Lie—But Are You Tracking the Right Ones?
    Feb 6 2025
    Understanding Baseline Stats: What They Mean & Why They Matter

    Ever feel like you’re drowning in numbers from your smartwatch or scale, but have no idea what they actually mean? In this episode, we’re breaking down the most common health and fitness stats—what they really tell you, which ones actually matter, and how to use them to your advantage. Spoiler alert: the scale isn’t the only number worth paying attention to!

    We’ll dive into:
    ✅ HRV, blood pressure, sleep metrics, and stress levels—why they matter and how to improve them ✅ VO2 Max, training status and readiness—what they reveal about your fitness
    ✅ Body composition metrics like body fat %, muscle mass and bone mass—which ones actually matter for long-term health

    If you’re ready to stop fixating on the scale and start tracking what really moves the needle, this episode is for you! Tune in now to find out which numbers you should focus on and how to start improving them today.
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    1 hr and 23 mins
  • 95 Pounds Down and Counting: Emma’s Inspiring Transformation

    95 Pounds Down and Counting: Emma’s Inspiring Transformation
    Jan 23 2025
    Looking for some serious inspiration to kick off the new year? This week, I sit down with Emma, one of my incredible clients who has lost 95 pounds in just one year! But don't miss this, our journey together started roughly 3 years ago. There was alot of learning and "connecting of dots" that happened before she got to this wonderful year of progress! Her journey is a testament to the power of determination, accountability, and embracing change.

    In this episode, Emma opens up about the challenges she’s faced, including navigating emotional eating, balancing her health goals during pregnancy, and the emotional milestones she’s conquered along the way. We also dive into the pivotal strategies that helped her unlock long-term success, from understanding nutrition to adapting her workouts and shifting her mindset.

    Whether you’re just starting your health journey or looking for motivation to keep going, Emma’s story will resonate deeply. She proves that with the right support and a willingness to adapt, life-changing progress is possible—even when life throws curveballs.

    💬 Takeaway for YOU: If you’re looking for a spark of inspiration to make 2025 your year, use Emma’s story as a reminder that your success is within reach. Let this episode be the building block for your own transformation.

    🎧 Don’t miss this one—it’s packed with insights, honest reflections, and a whole lot of encouragement. Listen now and start writing your own success story!
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    1 hr and 13 mins

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