What Should I Do On My Off Days?

What Should I Do On My Off Days?

We get this question all the time here at Burg Fitness. Since we advise most people to train 3-4 days per week with full body & strength training routines, many Clients have a few off days each week.

When you complete a full body workout routine, or do lots of compound movements like squats, push-ups, overhead presses or deadlifts, our muscles get broken down. Then, over the next 24-48 hours hours, those muscles get rebuilt a tiny bit stronger. That’s why it doesn’t benefit us to work out every day; we don’t want to destroy our muscles without giving them a chance to grow back stronger.

That then begs the question: what are we supposed to do on those days? How can we keep up the habit of exercise and not let a day of non-training derail our progress?

Are there things we CAN do on our off days? That’s why I’m here, my dear #NoLimits friends - and the answer is a resounding YES!

Plan Your Off Days Like a Training Day

The biggest problem most people have with off days is that they become cheat days! Because they’re not training, they’re not thinking about being fit and it’s much easier to slack off and lose momentum.

This is bad news.

Remember, exercise is probably 10-20% of the equation: how we eat and rest is the other 80-90%!

So plan your off days deliberately! They’re not off days, they’re rest days, and they serve a vital role in building an antifragile kickass body capable of climbing daily mountains, fighting crime (or roughhousing with your kids in the backyard).

Whether it’s scheduling one of the activities below at the same time you normally train every day, or deliberately adding a morning mobility/stretching routine to your day, doing SOMETHING every day is a great way to remind ourselves “I am changing my life and I exercise daily.”

Personally, I know I am far less likely to eat poorly when I’m doing some active recovery than when I’m not doing anything deliberately. On days when I’m not training, I try to block off a similar amount of time to work on myself in some way to maintain momentum, and I encourage you to do the same if you struggle with losing momentum if even taking one day off.

It could be flexibility training, mobility training, meal prep, and more. I’ll cover these below! Whatever it is, do SOMETHING every day, even if it’s for just five minutes, to remind yourself that you are making progress towards your new life goals.

Let’s dive in to your off-day options!

We’ve all felt that soreness the day after (or two days after) training at Burg – our muscles have been broken down and are incredibly tight from lifting and other functional movements.

For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. After all, what good is strength if we can’t move our body properly to utilize it! Dynamic stretching and mobility work helps prepare our body for the rigors of strength training and keeps us injury free!

Regardless of whether or not you have a training day scheduled, start each morning with a mobility warm-up: a series of dynamic movements that gets your body activated and wakes up your muscles, joints, and tendons. If you live in an apartment or are just getting started, feel free to leave out the jumping jacks:

Try any of these out:

  • 2-3 minutes Jump Rope
  • 50 Jumping Jacks
  • 20 Air Squats
  • 10 Lunges (5L/5R)
  • 10 Hip Extensions
  • 10 Knee curls each leg (5L/5R)
  • 20 Straight-leg swings (5L/5R)
  • 20 Side leg swings (5L/5R)
  • 10-20 Push ups
  • 20 Spideys (10L/10R)

Do a Fun Activity

We are genetically designed to move, not sit on our asses for 60+ hours a week. Not only that, but we are genetically designed to have fun doing so too! Which means we can spend time on our off days working on our happiness AND stay active at the same time.

This fun activity can mean something different for everybody:

  • Go for a bike ride
  • Go for a run around your neighborhood
  • Play kickball in a city league
  • Play softball
  • Swim
  • Go for a walk with your significant other
  • Go rock climbing
  • Take a dance class
  • Roll down a hill and run back up it

I honestly don’t care WHAT you do, as long as it’s something you truly enjoy doing – it puts a smile on your face, it gets your heart pumping. Exercise does not need to be exhausting or miserable. If you haven’t found an activity you enjoy yet, you haven’t tried enough new things. The point is to get outside, remember it’s a damn good day to be alive, and that we are built to move.

Intervals, Sprints, Or Walking

“But, I really am trying to lose as much weight as possible.”

Okay okay, I hear you – if that’s the case, then 90% of the battle is going to be with your diet, but there are SOME things you can do on your off days that can help you burn more calories:

1) Interval Training –  In interval training, you’ll be varying your running pace. This means you may switch between jogging and walking, or walking and sprinting (there are few different methods of interval training). This training style can help speed up your metabolism for the hours after you finish.

2) Sprinting – If you like the idea of burning extra calories and building explosive power and speed, find a hill, sprint up it, walk down, and repeat the process for 10-20 minutes. No need to overthink it!

3) Long walks – Walking is a low-impact activity that burns extra calories and doesn’t overly tax your body. What a “long walk” will be is different for everybody based on their level of fitness, but walking is one of the best things you can do for yourself!

If you want to take a more active recovery day, the most important thing is to listen to your body. Destroying ourselves for 6+ days a week can really wear us down, causing long term problems if we’re not careful.

Now get out there and have some fun on your off days!



Keto Fast Snacks

If you haven't heard about the ketogenic (keto) diet, suffice it to say that it's all over the map nowadays, gaining popularity around the world for one simple reason: It works. As a "diet," per se, it's important to know that in this sense it is simply an approach to eating.

While we all have to eat, eating healthily, and making it possible for your family to do the same, is important to optimize your body and mind, and lowers your risk of such disorders as insulin resistance, metabolic syndrome and Type 2 diabetes. The simple explanation is that it calls for foods that are:

  • High in healthy fats
  • Moderate in proteins
  • Low in net carbs (net carbs are defined as total carbs minus fiber)

Healthy fats burn more efficiently than carbohydrates. When glucose is the fuel consumed to gain energy, the result is insufficient mitochondrial support, leaving your body open to degenerative diseases. As your mitochondria start to deteriorate and malfunction, a major overhaul is required to restore them to proper function.

For those used to eating what's known as the Western diet, one way to characterize it is a failure to differentiate fats, such as equating olive oil and vegetable shortening (there's a vast dissimilarity) or choosing processed (aka trans fats) over whole foods.

An excess use of grains such as wheat and corn, which can be a major carb source, e.g., the slice (or two) of bread many people eat with every meal, is problematic due to the food processing methods, gluten, contaminates and the high amounts of starch they contain and our inability to digest them. There's also the unfortunate reality of pesticides, such as glyphosate-laden Roundup, sprayed on wheat and other crops.

This toxic substance, residues of which have been found in bread, bagels, oatmeal and more, has been linked to major health issues, including inflammation and other chronic diseases. Without question, a new way of eating is a dire need.

Some of the best keto-friendly foods include:

  • Avocados
  • Pastured, organic meats
  • Raw cacao butter
  • Dark chocolate
  • Organic, pastured eggs
  • Fatty fish such as salmon, anchovies and sardines
  • Raw nuts and seeds (macadamia nuts and chia seeds)
  • Olives and olive oil

What Does It Mean to Follow a Ketogenic Approach to Eating?

If you're tired of falling "victim" to every convenience food and processed fare designed for comfort and taste, but that also gets you hooked on sugar and incorporates every type of food manufacturing trick ever devised to keep you eating, a keto diet may be right for you.

The purpose of the keto diet is to shift your body into a state where it uses fat instead of sugar as its primary fuel, as the latter actually inhibits your body's ability to access and burn body fat — the opposite of what you want if you're interested in maintaining your health. There are plenty of good foods to eat to put your body in a fat-burning state, but there are many more offerings on store shelves and restaurant menus that you'd do well to steer clear of. Those include:

  • Foods with high amounts of sugar or starch
  • Processed foods
  • Trans fats / refined polyunsaturated vegetable oils
  • Unfermented soy products, including soy milk and tofu
  • Carbonated beverages and fruit juices
  • Fruits with high amounts of fructose
  • High amounts of omega-6 polyunsaturated fats
  • Meat or products from concentrated animal feeding operations (CAFOs)

Diets come and go, and many usually mean deprivation and, sometimes, angst. The keto approach to eating offers something else entirely — it's a lifestyle that puts your body into a fat-burning state that not only results in lost pounds, but lower blood sugar levels, better mental clarity and, all things considered, longevity.



7 High-Protein Snacks That Will Help You Build Muscle

If you want stronger muscles, lifting weights is a good place to start—but your diet makes a huge impact on your gains, too. That's where protein comes in: the essential macronutrient helps repair the tiny tears strength training creates in your muscles, helping them grow faster.

But while loading up on eggs at breakfast and chowing down on hunks of chicken at lunch and dinner can definitely help, spacing out your protein is equally important. That's where snacking comes in.

“Since our body can only use about 25 to 30 grams of protein at a time, dosing it throughout the day into several meals and snacks paired with fiber-containing carbs and healthy fats is your best bet towards optimally utilizing nutrients,” says certified exercise physiologist Jim White, R.D..

Snacking also helps you feel fuller for longer, explains Marie Spano, M.S., R.D., C.S.C.S., sports nutritionist for the Atlanta Hawks. This will prevent you from overindulging during your bigger meals, she adds. That doesn’t necessarily mean you can snack on whatever you want, whenever you want. Aim for 200 to 300 calories and 10 to 20 grams of protein per snack.

Both Spano and White agree that two to three snacks a day hits the sweet spot without overdoing it. “Try a snack between breakfast and lunch, and between lunch and dinner,” Spano suggests.

So what the heck should you munch on? There are plenty of options that don't include protein bars (even though we love them). Here are seven smart snacks that help you build muscle. Say hello to the gainz.


Pack together 1 oz raw almonds (roughly 22 almonds), one hard-boiled egg, and one small apple for when you're on the go, suggests White. In addition to your protein fix, this combo includes a good dose of filling fiber, thanks to the apple, and healthy fats, courtesy of the almonds.


Simplify your egg game, suggests Spano. Spray a mug with cooking spray, add 2 eggs, a dash of salt and pepper, 1/4 cup chopped bell peppers and 1 Tbsp light shredded cheese. Scramble mix with a fork. Microwave for 30 seconds. Stir. Microwave for another 60 seconds.


White's take on toast is anything but bland. Top sliced whole wheat toast with 1/4 of an avocado (sliced or mashed) and 3 oz low-sodium deli meat, like turkey, or approximately 2 slices.


White's protein shake recipe is about as easy as it gets. Drink it as is, or add in your favorite flavors with extra fruit, cocoa powder, or peanut butter. You can also use one of these 20 healthy, protein-packed smoothies as inspiration when you want to mix things up.

Blend this:

  • 8 oz cow's milk*
  • 1 scoop whey protein powder (try our Bone Broth Protein offered at the gym)
  • 1/2 small banana, frozen

*You can use a sugar-free dairy alternative if necessary, but keep in that most nut milks typically contain less protein. Soy milk is a good, higher-protein dairy-free option.


A great option for that snack between breakfast and lunch is a yogurt parfait. White advises plain yogurt, but if that's too tart, look for a flavored yogurt with less than 12 grams of sugar. (We recommend Siggi's Skyr Vanilla Icelandic Style Yogurt.) Don't forget that the addition of fiber-packed berries might help sweeten it up, too.

  • Top 1 cup of Greek or Icelandic yogurt with 1/2 cup berries and 1 Tbsp of ground flaxseed or chia seeds.


"If you haven’t loved cottage cheese in the past, buy a whipped version," says Spano.

  • Top 1 cup cottage cheese with 1/4 cup fresh nutrient-packed pineapple or pineapple canned in its own juice.


Spano's simple salad is just what you need to get over that mid-afternoon slump. Mix 1-1/2 cup cucumber salad (chopped cucumbers and tomatoes), 3 slices natural turkey, and a drizzle of olive oil.



A High-fat Diet May Facilitate Weight Loss: 6 Reasons Why You Must Start Having Fats Today

The study has identified a pathway to prevent fat cell fat cells from growing larger, which can further prevent weight gain and obesity.

In a bid to lose weight many of us fall for several myths and assumption along the way. One of them is avoiding fats. Did you know? Fats are one of the three macronutrients which is essential to sustain a healthy life. Fats helps developing nerve sheath coating, human tissues are made up of fat, hence ruling out fats completely from the diet can never be a good idea. According to a latest study, a high-fat diet may also aid healthy weight loss. The study has identified a pathway to prevent fat cell fat cells from growing larger that leads to weight gain and obesity.

According to the U.S based study published in journal e life, conducted by Washington University in St. Louis U.S; by activating Hedgehog pathway in fat cells in mice- you could feed the animals a high –fat diet without making them overweight. 

According to the researchers, the pathway discovered by the team may act as a new therapeutic target for treating obesity. The researchers explained that the fat accumulation is mainly due increased fat cell size and each fat cell grows bigger so that it can hold larger fat droplets
When the fat cells begin to expand, that is when the person tends to gain weight- as opposed to having more fat cells. The team focused on the so-called Hedgehog protein pathway that is active in many tissues in the body.

For the animal study, the group of researchers engineered mice with genes that activated the Hedgehog pathway in fat cells when those animals ate a high-fat diet. The findings revealed that after about eight weeks of eating the high-fat diet, control animals whose Hedgehog pathways had not been activated became obese.  On the other hand, mice that had been engineered with genes to activate the pathway were fine in terms of their weight gain. They did not gain any more weight than those control animals that consumed normal diets.

The researchers believe that the Hedgehog pathway could have prevented obesity by inhibiting the size of the fat cells and prevented them from collecting and storing fat droplets

Here is a list of benefits that you could derive from eating good fats derived from nuts, lean meat, fish, avocados and ghee. 

  1. A high fat diet is extremely satiating and also keeps your blood sugar level stable. When you embark on a low fat diet in an attempt to lose weight, you may end up hungry and dissatisfied, thus ending up craving for sugary snacks.
  2. Increased fat intake promotes a healthy gut too. Healthy fats work with your gut bacteria to protect the gut barrier that works hard to regulate your immune response and flush out all the toxins and chemicals.
  3. Good fats are good for brain health; our brain is composed of omega-3 fatty acids and docosahexaenoic acid (DHA). A deficiency of fats can lead to stress, anxiety and other mood disorders. So, feel good about adding good fats to your diet and vice versa!
  4. Eating good fats will not make you fat. If you choose to eat healthier fats, in controlled portions, your body will eventually learn to burn fat, instead of sugars, further inducing weight loss. A high-fat diet can also curb hunger and cravings that mostly leads to overeating.
  5. Fat is a crucial element for your body's absorption of the fat-soluble vitamins. Adding fats to your diet will help boost the absorption of vitamins that further help in strengthening your bones, boosting your immune system and protecting your heart health.
  6. A high fat diet benefit includes boosting energy levels. Good fats keep you on your toes throughout the day without having to feel hungry. If you eat a diet centered on carbohydrates, you will experience raises in insulin levels. This rise and then subsequent drop in insulin levels will make you feel tired and lethargic.



The Most Revealing Fitness Test

The Most Revealing Fitness Test

By Coach Dan MIller

At Burg Fitness we are constantly testing you. There are workouts to test our overall strength, our aerobic capacity, our flexibility and our technical skills. But as a coach and athlete, there is one test in particular that I hold in the highest regard. This test is given nearly every day we walk in the gym – it reveals mindset and character. The test is simple…

What does an Member do when their workout is over?

Scenario 1 – The Individual Mindset

This behavior is generally executed in the following way:

  • The Member finishes their workout and may roll on the floor for a few minutes.
  • Upon collecting themselves, the Member may go check their text messages, social media alerts or email.
  • The Member then proceeds to clean up their equipment – navigating in and out of fellow Member’s spaces who may still be working.
  • Sometimes this mindset manifests itself in Members pooling together in groups sitting on the floor and talking about how tough the workout was and discussing their day.

Scenario 2 – The Group Mindset Result

This behavior is generally executed the following way:

  • The Member finishes their workout and may roll on the floor for a few minutes.
  • Upon collecting themselves, that Member gravitates towards other members that are still in progress of the workout. The Member cheers them on (whether they know them or not).
  • The finished Member may clap, give words of encouragement, and move between groups of Members who are still working.
  • Upon other Members’ completion of the work, high fives and pats on the back are exchanged.
  • Workout equipment is put away together as a group.

Your Workout is Done When Everyone is Finished

Why did you join Burg Fitness? Is accountability, group sessions, friends or community part of your answer? If so, then consider this…the workout is not done when you finish.

The workout is done when everyone is finished. As a fitness coach, facilitating a sense of community is part of my job. I played soccer, a team sport, so this comes naturally to me. But it can be scary for others to reach out to someone they don’t know well and encourage them. Often people think “who am I to cheer them on? To tell them they can do it?”

If you came to Burg Fitness to be part of a community or for the “push of others” to keep your intensity high when working out, then consider this – you owe it to give back to that community. Consider it part of your social contract with our gym. You can keep your end of the deal by supporting every last member of your class to the finish line of each workout.

A Coach’s Challenge to You

At the start of every class, look around. Every single person who came to that class is now part of your tribe. You should take personal satisfaction in seeing to it that each individual is supported and no one “finishes alone”. It doesn’t matter whether you’re a founding member or this is class #1; it doesn't matter if you're a competitive athlete, a new mom getting back into the swing of things, or a middle-ager ready to tack control over your body.   For that hour, we are one group with a common goal – self improvement through shared suffering. Make sure no one suffers alone.




Burg Fitness Sponsors Boston Children's Hospital & Children's Miracle Network

Burg Fitness is excited to announce our sponsorship of Boston Children's Hospital & Children's Miracle Network via Zeta Beta Tau Fraternity's Get on the Ball event.

Get on the Ball" was started by the brothers of Zeta Beta Tau (Beta Zeta Epsilon Chapter) at the University of Maryland – College Park. Designed to create a fun, worthwhile way of raising funds for charity, this event quickly became not only a chapter favorite, but also something that the campus community looked forward to each year.

At the summer 2002 meeting of the Zeta Beta Tau Supreme Council, Children's Miracle Network Hospitals® was named an official adopted philanthropy of Zeta Beta Tau Fraternity.

Children's Miracle Network Hospitals® raises funds for 170 children's hospitals across North America, which, in turn, use the money where it's needed the most. When a donation is given it stays in the community, ensuring that every dollar is helping local kids. Since 1983, Children's Miracle Network Hospitals has raised more than $4 billion, most of it $1 at a time. These donations have gone to support research and training, purchase equipment, and pay for uncompensated care, all in support of our mission to save and improve the lives of as many children as possible.


For more information see:




Burg Fitness Supports Our Local Community Charities

Just what is ALS?

ALS was first found in 1869 by French neurologist Jean-Martin Charcot, but it wasn’t until 1939 that Lou Gehrig brought national and international attention to the disease. Ending the career of one of the most beloved baseball players of all time, the disease is still most closely associated with his name. Amyotrophic lateral sclerosis (ALS) is a progressive neurodegenerative disease that affects nerve cells in the brain and the spinal cord. Motor neurons reach from the brain to the spinal cord and from the spinal cord to the muscles throughout the body. The progressive degeneration of the motor neurons in ALS eventually leads to their death. When the motor neurons die, the ability of the brain to initiate and control muscle movement is lost. With voluntary muscle action progressively affected, patients in the later stages of the disease may become totally paralyzed.

Join us in supporting the Florida Chapter of The ALS Association



Community Driven Workouts Push Members to New Heights

At Burg Fitness, they place a focus on community. While they strive to encourage safe, healthy workouts, they aim to do so through unity -- a sense of commune which motivates, pushes, and advances your physical training while creating relationships you otherwise wouldn't have



Concept 5 Rowing Technique

We love our Concept 5 Rowers for everything from warm-ups to WODs. Rowing provides us with a low-impact, full-body workout that can benefit all athletes.  Rowing is a very natural motion and most people pick it up quickly.  We often get questions about proper rowing technique, so have a look at the below video for tips from the experts.





Couples & Buddy Fitness - Burg Fitness

FUN but tough personal trainers lead workouts for couples & best buds to meet fitness goals & build connections!  

BurgFItness has compassionate, motivated trainers that truly care about you! It’s our passion to help clients with health & wellness while building stronger connections with a workout buddy. Get amazing workouts that change your body, challenge your core and…it’s always more fun with a friend!



Healthy Dinner for Three

Fun dinner consisting of organic turkey-burgers on from the grill, baked sweet potatoes, farm-fresh tomatoes and a beautiful green salad with balsamic vinaigrette!


What did you have? Comment below...



How to Make Time for Fitness

I can’t find the time to exercise” is a commonly cited reason why a vast majority of people lead sedentary lives. In truth, waiting to find that extra time to exercise will likely result in little change in one’s physical activity level. The notion of finding time for fitness is more proactively accomplished by actually making time for fitness. Thankfully, physical activity doesn’t have to be complicated or elaborate, or even require a gym membership, for that matter. The key is planning activities that can be easily integrated into your existing lifestyle. 

Work Within Your Environment

Perhaps the easiest form of exercise to incorporate into a healthy lifestyle is walking, which doesn’t require any equipment or special skills and can be done just about anywhere. Break times at work, for example, offer a great opportunity to take a brisk walk around the block or around the office building. 

Need to get a message to a co-worker? Instead of sending an email, try getting out of your seat and relaying the message in person. 

Planning an office meeting? Instead of sitting around a conference room table, consider a walking meeting. The fresh air and change of scenery may help the group come up with new and creative solutions to work issues. 

Routine tasks can also be accomplished with incorporated activity. Many of us are familiar with the notion of parking a little farther away or taking the stairs instead of the elevator. But what happens when we find ourselves stuck on a long call? Try standing or walking around your office instead of sitting during the call. This small change will help you burn at least twice the amount of calories during that telephone call. 

Need to run a quick errand such as a trip to the bank, grocery store or mailbox? Instead of getting in the car to drive a few blocks, take a quick walk to tackle those nearby errands. You’ll not only get in some physical activity, you’ll save money on gasoline as well. With little effort, exercise can easily become a part of the tasks we normally do within our daily environment. 

Work With What You Enjoy

Another key step toward making time for physical activity is by changing the way we view exercise. We begin this process by making sure we plan activities around things we enjoy. 

Find Your Passion

Finding enjoyable ways to move more each day can be a very important factor in a healthy lifestyle. Most of us are unwilling to do things we dislike. Therefore, it’s imperative we find activities that are enjoyable because we’ll be much more likely to work them into our busy schedule. 

Seek Opportunities

Adventure hike vacations, family-oriented activities such as an afternoon at a roller (or ice) rink, miniature golf or an early stroll around a mall before the stores actually open are all fun ways the entire family can stay active. Find the ones that work for you and your family and inspire you to be active together. 

Our lives are often filled with “must do’s” and deadlines that can take the focus off our own health and wellbeing. Proactively making time for fitness by incorporating it into our normal, everyday routines will likely result in a greater willingness to stick with it over the long term.  


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