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 rectus 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

Don’t miss out on 20% off Afterburn! Sale ends today. Message us to reserve a canister for you 🤩

Love at first sip 😍

Fall in love with your protein smoothie all over again with this delicious strawberry shortcake flavored recipe 🍓 🍰 All you need is a blender, some basic ingredients, and 2 scoops of our Vanilla Afterburn!

Comment down below what you think of this dreamy post-workout smoothie!

Protein is essential for your muscles to rebuild and refuel and comeback even stronger workout after workout... 🤷🏼‍♀️ are you getting the recommended 20-30g after camp?
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🎉 This Saturday celebrate National Protein Day by BYOS: Bring Your Own Shaker and get a FREE scoop of our Plant-based or Whey Afterburn protein powder in chocolate or vanilla.
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We 💙 ours with a little ice and a full shaker of unsweetened vanilla almond milk... what will you bring in your shaker cup? And which Afterburn will you choose to fuel your post Full Body Strength recovery?
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🙌 But wait, there’s more! Fall in love with the smooth texture and natural flavor and save 20% on a tub to take home PLUS get a bonus FREE shaker‼️ Sale will run Friday - Saturday.


If you are still doing virtual only camps, we can help! Just shoot us an email, text, or call us, and we can put a canister aside for pickup.

🙌Personal Training in a Group Setting is our specialty at Burn😉
...Check out our head trainer, Kerry, helping Nataly get her form perfect so she can stay safe AND get stronger!

You’ll never walk into Burn and look around thinking “how do I use this equipment and where do I even start?!😬” Our trainers will explain each exercise with modifications! Then they will help you learn how to exercise properly and motivate you to keep going!!!

Sound like something you need in your life?? 😍Click the link to grab a 7️⃣Day Free Trial Membership!!⤵️
burnbootcamp.com/Ashburn-VA

💧Are you drinking enough water? 💦

Experts recommend we drink half of our body weight in ounces each day. For example, if you weigh 150 pounds, drink at least 75 ounces of water. At Burn, we encourage everyone to try to get a full gallon of water in each day if you can, especially after such intense workouts.

You may have wondered if it is better to drink warm or cold water. As you can see, both have their benefits. 💦

Whether it is warm or cold water, many of us probably aren’t drinking enough, so try to get that gallon finished by the end of each day! Your body will thank you! 😊

✨ Transformation Tuesday ✨
Our next #burnsister is going up on our transformation wall. Please join me in congratulating Junana💙💙💙🔥🔥🔥💪💪💪
Burnbootcamp.com/Ashburn-VA

🔥 NEVER MISS A MONDAY 🔥






7 days for 🆓 >>> burnbootcamp.com/Ashburn-VA

💙Motivation Monday 💙
✨Small steps lead to big change✨
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1️⃣ Keep things simple.
2️⃣ Don’t over complicate.
3️⃣ Don’t over commit.
4️⃣ Do what you can with what you got
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We would love to help you succeed in reaching your goals!
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Click the link burnbootcamp.com/Ashburn-VA to get started for FREE!🔥

⭐️This is your Sunday reminder that YOU CAN 👊🏽 handle anything that comes your way this week! ⭐️ Make it YOUR BEST! ❤️
See you tomorrow because you never want to miss a Monday! 🤩
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7 days for free! ↙️
Burnbootcamp.com/Ashburn-VA

buzzfeed.com

Working Out Has Always Been Important To Me; Here’s How I’ve Stayed Active Through A Year Of Quarantine

Major shoutout to our very own Mary Fahler Hogwood for her first Buzzfeed article on how she stayed active during quarantine and how she transitioned back into the gym after reading about our COVID-19 safety protocols.
We have always put the health and safety of our members and staff first to ensure you get a SAFE workout.

https://www.buzzfeed.com/maryhogwood/at-home-quarantine-fitness-routine?fbclid=IwAR0siZaPTSJRDj28xL_SVPtUfP5k80RT5RZaQcEGmmZFOgGv2-9izj7R43c

buzzfeed.com It wasn’t always easy, but I’ve found ways to make it work.

Don't let the weekend erase all of the hard work and progress you've made this week!! 🔥 Remember your goals and do whatever it takes to keep working towards them! 🙌💪👏

Food is medicine💙💪 Great health starts with what we put INTO our bodies & minds. Put good in to get good out!

Try this easy recipe: ⁣


Avocado Chicken Salad⁣
Ingredients⁣
2 medium cooked chicken breasts shredded or chopped (we used rotisserie chicken)⁣
2 ripe avocados pitted and diced⁣
1/2 cup corn roasted, canned, or frozen⁣
1/4 cup red or green onion minced⁣
2 tablespoons cilantro minced (or parsley or dill)⁣
2 tablespoons lime or lemon juice⁣
2 tablespoons olive oil⁣
salt and pepper to taste⁣

Directions: ⁣ Add everything into a bowl, mix, and ENJOY!

✅Form Check Friday✅⠀

Bicep Curl 💪 ⠀

Start with your palms up, elbows tucked in at the sides. ⠀
Moving only at the elbow, bring the weights upward towards your shoulder, all the way to the top and squeeze. ⠀
Lower the weight all the way down. ⠀

Things to focus on:⠀
Don’t swing the weights or throw your back into it⠀
Don’t allow the shoulders to rock, or dip forward. Also don’t shrug or lift the shoulders. ⠀
Go through the full range of motion on each rep⠀
Control the weights down.

Good Afternoon Burn Fam, due to the weather conditions we will be closed the remainder of today and for our early morning camps tomorrow. We are hoping to reopen at 8:30AM and will keep you posted if anything changes.
You can join Ivye on Zoom this evening for 4:30PM 😃Check your email or our members only page for Zoom login.

All of tomorrow’s early camps will be hosted on Zoom as well using our normal link.

See you all soon!

Due to the inclement weather, we are cancelling 12:30pm in person & zoom camp. We appreciate you understanding that not all of our trainers can Zoom from home ❤️

Check out the Facebook Live in our members only group for an at-home leg day workout 🦵 Or headquarters YouTube workout #snowexcuses

Check back later for 4:30, 5:30, 6:30PM updates by 3:30pm.

Members only group ➡️ https://m.facebook.com/groups/1868477540107004/?tsid=0.06434553932321185&source=result

‼️ ANNOUNCEMENT ‼️

❄️ Due to the expected winter storm conditions, for the safety of our staff & members - Thursday morning camps are cancelled for in-person instruction. All camps will be available on Zoom. Zoom links are available in the clients group or your weekly Sunday email.

✅ We will make an announcement regarding PM camps by 11:30am tomorrow. We hate being closed as much as you, but we must put the safety of our members & staff first.

MODIFICATIONS!! What are they for? Primarily-fitness level and injuries. Have you ever felt you needed one but didn’t want to admit it?
Do not ever feel that not being able to do the programmed exercise means you’ll get something “easy” instead.

Can we get an amazing core workout without hurting your shoulder? Absolutely! Will it make it easy? Absolutely not!

Check out both of these exercises ... both effective and one is a modification 🙌

Need a gym that offers modifications? Come check us out - burnbootcamp.com/Ashburn-VA

We’ve had a lot of new faces here at ashBURN! Congratulations 👏🏽to everyone who joined us for our 7 day 🆓 trial!🔥🤩 We love seeing new faces in the gym!! Come join us ⬇️
Burnbootcamp.com/Ashburn-VA

[02/16/21]   Are you ready⁉️ Join #burnnation for a FREE Live HQ Upper Body Strength Superset workout starting at 9 AM! 💦
💪Join from anywhere!
💪No equipment needed!
💪Grab a friend & click this link to get started! youtu.be/jHr5vJP-SRc
*7 Day Free Trial*
Burnbootcamp.com/Ashburn-VA

Maureen is ⭐️ jumping into the week like ..... 🙌

We have a killer core conditioning camp today! You won’t want to miss it!! Will we see you at PM camps?? 🔥

Ready to kick this week into gear? ! Try out a FREE 7 Days to start!

✨Burnbootcamp.com/Ashburn-VA ✨

Happy Monday!

Becoming strong doesn’t start in the gym. It starts in your mind. Get your mind right & everything else will fall into place.

Burnbootcamp.com/Ashburn-VA

This week is going to be 🔥🔥🔥

Consistency is KEY - “Small disciplines repeated with consistency every day lead to great achievements gained slowly over time”

What habits are you working on to be consistent with this week?

Join us for 7 FREE days!! Sign up today with this link burnbootcamp.com/Ashburn-VA 💪🏼🔥

🍓 Chocolate AFTERBURN Strawberries 🍓
Show someone how much you love them with these healthy, delicious chocolate Afterburn strawberries.

🔔 SKIER SWINGS 101 📝
👉🏼 When done CORRECTLY ✅ the skier swing is a full body exercise that strengthens the glutes and hamstrings, tightens the core, and tones the quads, hips, shoulders, and arms!

✅Start with your feet hip-width apart, soft knees and hold a dumbbell in each hand.
✅Push your hips back and swing the dumbbells behind you.
✅Explosively thrust your hips forward, swing the dumbbells to the front and squeeze your glutes as you come to a full stand.

Happy Valentine’s Day Burn Fam! 🥰 We want to TREAT all of you to some goodies on Friday & Saturday for being AWESOME members of the Burn Ashburn tribe. Thank you for all your continued support 💗
And thank you to Kate at sullivankitchenco! 🥜

Don’t forget to wear pink 👚or red 🌹 Friday and/or Saturday to camp!

If you aren’t a Member, come and join the fun! You can try us out for 7 days FREE! Burnbootcamp.com/ashburn-va

Did you know selected memberships are discounted in combination with our Rise Challenge? 🤔🙌🏽
We want to keep you moving with us even after the 4 week challenge. Did get a chance to join us for the challenge? You can still take advantage of our discounted membership rates! DM us or stop by the front desk for pricing information. Anybody can take advantage of these awesome rates! 👏🏽
Commit to a better YOU today. 💙

🎈Happy Birthday 🎈to our incredible Head Trainer, Kerry “Brutal” Brophy! This lady’s dedication and commitment to our gym, clients, and her own family is admirable. She is a super hero in our book and we couldn’t be more grateful for her. Thank you for all you do and for being you! ashBURN is the luckiest! If you see her today make sure you give her a shoutout! 💗

💗TRANSFORMATION TUESDAY 💗
All the heart eyes as we send MAJOR props to Junana Tumlin-Wilson 🙌 🔥Not only can she bust out 10 full pushups, but she’s also lost 60lbs on her journey!! 🤩🤩

Read Junana’s journey in her own words ⬇️
“Before Burn I felt fat, overweight, and having no energy. I also couldn't control my eating. I was scared not being able to commit, but so far I’ve lost 60lbs and went from a size 16/18 jeans to my old size 12 jeans. I can fit into my old size 12 dresses and shirts that were too small for me. I am able to do 10 full pushups on a good day and can now hold a full plank for 2 minutes. I'm totally committed and this has been a lifestyle change for me. I try to burn 800 calories a day, 6 days a week and am trying super hard to eat right, that's the next thing I need to focus on. I have my workout routine down and now need to incorporate good, clean, and healthy eating. That is a huge challenge for me. I feel good, I'm not where I want to be weight wise but I remind myself that I have accomplished a lot so far. Being able to fit into my old size 12 clothes was a big accomplishment for me.”

We are SO PROUD of you, Junana! You show up dark & early at 5:30am day after day with a huge smile on your face ready to WORK! 🥰
Keep killin’ it!!!

Burnbootcamp.com/Ashburn-VA
⬆️⬆️ 7 DAYS FOR FREE ⬆️⬆️

Read that again⬇️. Start your week off knowing you can and you will👊
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7 Day FREE TRIAL!
Burnbootcamp.com/Ashburn-VA

Our Burn Kids will be getting ready for Valentine’s Day this week with these awesome crafts💕
Childwatch is included in your monthly membership AND 7 day trial here at Burn Ashburn 💙
Burnbootcamp.com/Ashburn-VA

Every day a little stronger. 💪 We're headed into the final week of Rise to the Challenge. What are your numbers to beat this week for our daily challenges?

💥Push-Ups:
💥Jump Squats:
💥Scissor Kicks:
💥Half Burpees:
💥Jump Lunges:
💥Plank Hold:

Take a 7-Day Test Drive FREE! 👇
Burnbootcamp.com/Ashburn-VA

✅ Form ✅ Friday ✅
Back Fly

❌ BAD ❌
❌Shoulders shrugged
❌Round back
❌ Standing upright
❌Arms not level
✅ Good ✅
✅ Hip hinge with back straight
✅ Neutral neck
✅ Gazing 6in ahead
✅ Arms slightly bent
✅ Chest level with palms facing forward

Show up and show out by wearing RED to raise awareness for women’s heart health for the remainder of February ❤️!!

According to the American Heart Association, heart disease kills one woman every 80 seconds Heart disease and stroke also impact the lives of 1 in 3 women!! Cardiac events are on the rise in young women in their 20s. Let’s support our #burnsisters and raise awareness about the importance of cardiovascular health‼️

❤️ Get screened at your yearly physical
❤️ Eat a heart healthy diet
❤️ Drink water
❤️ Get Physical 💪🏼
❤️ Take care of your heart in all ways!!

SEE YOU AT CAMP 🥰 go red for women’s heart health!!!

Looking for something yummy to serve for the Super Bowl this weekend? 🏈 Check out these Buffalo Turkey Meatballs shared by @burnbootcamplasvegas :

Buffalo Turkey Meatballs 🦃

2 pounds ground turkey
1/3 cup diced onion or green onion
1/3 cup diced squash
3/4 cup finely chopped spinach
1/3 cup finely shredded carrot
3 gloves minced garlic
1/3 cup egg whites
1/2 cup shredded goat cheese or blue cheese
1/3 cup almond flour (optional)
3 tbl spoons golden flax meal (optional)
1/2 cup franks buffalo sauce
1/2 tbl spoon olive oil
1/4 teaspoon smoked paprika

➡️ Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper or a silicone mat.
➡️ Mix all ingredients together.
➡️ Using a rounded tablespoon form into balls.
➡️ Cook for about 17 minutes.

Meatballs can be served in a variety of ways. One suggestion is to serve them over a bed of chopped romaine and cauliflower riced drizzled with the buffalo sauce and more goat cheese.

If you don’t have all of these ingredients, a simpler version would be to leave out some of the veggies. The almond flour and flax seed meal helps the meatballs maintain their shape but are not essential!

𝗧𝘂𝗿𝗻 𝗶𝘁 𝘂𝗽 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆!
💥”A Cant” is only true when you don’t try it💥
Come and try us out 7️⃣ days for free 💯‼️⬇️
Burnbootcamp.com/Ashburn-VA
💙free child watch
💙unlimited camps
💙nutritional guidance
💙community

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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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