Dynamic Muscle Performance

10/30/2022

Cheers🥂 to lifting the heaviest I’ve been able to lift since 2010 😳

There was a time where I told myself I would NEVER get here again, but still put in work to get as much functional mivement back as I possibly could

I started on our basement floor with nothing but body weight and this man supported me through it all he never gave up on me and never let me give up on myself

I would be so sore and drained, had days where I cried throughout my entire workout

And today I shattered my personal glass ceiling 
🙌

Here’s to doing things you didn’t think you could 💙

06/02/2020

03/18/2020

No gym. No problem. Minimal equipment needed.
All you is some space, a set of dumbbells/body weight, a kettlebell/squat thrust, and furniture sliders/paper platers.
Ground to press - 10
Beast makers -10
Front Squat - 10
KB Swings -10
Push up renegade - 10
Slider climbers -50
Slider jacks - 50
V-ups - 50
Plank hold - Max 3 times
Repeat for 3 rounds and you have an amazing 30min full body workout 🏋️‍♀️
DM us for more 1:1 training

03/08/2020

Protein bites 2 ways!
Pistachio lemon protein bites
Pistachio
9 dates (pitted)
1/2 c coconut flakes
1/4 c pistachios ( ground )
3 scoops of shaklee vanilla Performance protein or 2 scoops Afterburn * consistency wont be the same if you add 60g of Afterburn **
Zest of 1 lemon
Juice of 1 lemon
1/4 - 1/3 c dark chocolate chips ( 71% or higher )
Stack all in blender and blend until a thick consistency.
Take out of blender and place into a dish to roll the protein mix into balls. Makes 24 , place in fridge for 10 min before serving.
Can also be used for bars.
Lemon protein bites 🍋
1 cup of Afterburn
2tbs of honey
1 c of shredded unsweetened coconut flakes
Zest and juice of 1 lemon
1/3c of melted coconut oil
Mix well and form into balls, let set in refrigerator for 10 minutes.
Enjoy!

03/05/2020

Tonight’s dinner is a Greek Lemon Chicken Soup
Chicken
Chicken stock
Sweet Onion
Carrots
Celery
Jasmine rice
Spinach
Thyme
Basil leaf
Dill
Parsley
6 cloves of garlic
High quality olive oil
Italian seasoning
3 lemons ( you’ll use the zest and juice)
2 cans of cannellini beans
In your pot cook chicken along with 2 cloves of minced garlic with salt, pepper, Italian seasoning.
Set aside, add carrots, onion and last 4 cloves of garlic minced, thyme along with 2 TBS of high quality olive oil sauté until tender.
Once tender add chicken, chicken stock, cannellini beans, rice and the zest of lemons over your soup.
Mix well and simmer for 20 minutes add in the lemon juice, dill and parsley stir, after 2 minutes add in 4-6 cups of fresh spinach.
Once spinach is wilted serve and enjoy!

01/27/2020

Breakfast Muffins!
Breakfast Muffins ( great for pre/post workout too!) Banana, peanut butter and chocolate
4 medium mashed bananas
1/2 c peanut butter
1/3-1/2 c 71% or higher dark chocolate chips
4 c rolled oats
1/4 cup coconut sugar
2 tsp vanilla extract
1/3 c honey
1 tsp baking powder
1 1/2 - 2 tsp ground cinnamon
2 1/3 c almond milk
100g of protein
Pre-heat oven to 375 F add all ingredients to a large bowl and mix well.
Spray muffin tins/pan with avocado oil, while using 1/4 c measuring cup scoop into muffin tins.
Bake for 20 min

130kcal
4.5g of Fat
14g of carbs
9 g of protein
Makes 40 muffins

01/27/2020

Calories
Depending on your goals your meals may look different, this is my teenage sons lunch, it may not look like it can add up to a lot. By the time it was made, his lunch was just shy of 1400kcal and then you add in breakfast and he was at a total of 1610kcal.
His goal is to gain weight, so when he gets home he will have another 1000kcal easily between his snacks and dinner.
For someone trying to lose weight these add up fast. So you want to make sure you’re getting in nutrient dense foods to help you stay fuller longer.
No matter your goals calories matter

01/15/2020

Tonight’s dinner ! Tuscan Chicken with Chick pea noodles 😍
Chicken or shrimp (2 pounds)
6 vine tomatoes - diced
2 cloves of garlic - minced
Spinach
High quality olive oil
Italian seasoning
Crushed red pepper
In a sauté pan add 2 TBS of oil and minced garlic. Sauté the garlic until it gets fragrant.
Add the chicken or shrimp and seasoning, mix well.
Once protein is cooked add the tomatoes and shrimp, cook until it renders down but the tomatoes still have color.
Add chickpea noodles (bonus they contain extra grams of protein and are Gluten Free) and add 1TBS of oil. Mix well and serve 🥗🍤

12/06/2019

Tabata today was HARD!
But I did it, and the entire CAMP! It’s a great feeling to look back at how far I’ve come, not able to walk without dragging my foot and having someone live with us to help me function.
To now being able to do CAMPS and work part time 🙂
Burn has definitely been a blessing in disguise 💙

10/20/2019

We’re not CrossFit athletes by any means!
Working out has been a journey for me all in itself, and today was HARD and added bonus I can say I beat at something 🙌
I got 14 rounds that’s 476 reps he got 11 rounds that’s 374 reps! That equals a whole lotta dead! 🙃
Have a good weekend everyone! @ Burn Boot Camp - Lake Mary, FL

09/25/2019

Need a quick recipe for when you’re on the go? .
Here’s a Mediterranean tuna salad complete with a homemade Dijon dressing! .

𝙁𝙤𝙧 𝙏𝙝𝙚 𝘿𝙞𝙟𝙤𝙣 𝘿𝙧𝙚𝙨𝙨𝙞𝙣𝙜

2 1/2 tsp quality Dijon mustard
Zest of 1 lime
1 1/2 juice of limes
1/3 cup of high quality olive oil
1/2 tsp sumac or you can sub with lemon zest
Pinch of salt and pepper
1/2 tsp crushed red pepper flakes, optional
Mix together well with a whisk or fork, put in refrigerator while making rest of dish.
𝙏𝙪𝙣𝙖 𝙎𝙖𝙡𝙖𝙙

3 cans of tuna, 5 ounces each (use quality tuna of your choice)
2 1/2 celery stalks, chopped
3/4 Cucumber, chopped
3 green onions, chopped
1/4 medium-sized red onion, finely chopped
1/2-1 cup cup pitted Kalamata olives, halved
1 bunch of parsley, stems removed, chopped (about 1 cup chopped fresh parsley) I put mine in the Nina
10–15 fresh mint leaves, stems removed, finely chopped (about 1/2 cup chopped fresh mint) - I put mine in the Ninja
10 cherry tomatoes halved
Mix together well in a large bowl then add dressing, mix well so everything is coated evenly.Chill for 45min to 1 hour before serving and enjoy!

09/24/2019

🔥🙌💪