Author: Burch

Even though I have been physically active the vast majority of my life, it wasn't until several years ago that I became truly dedicated to being physically fit. This dedication was the result of several different exercise regimens including MMA, crossfit, and triathlon training. What remained constant in all of these disciplines is the community training aspect. Whether it was training with a group or just knowing I was part of a team, community-based training motivated me to give it my all at every workout. The benefits of being part of a fitness-based community inspired me to get in the ring. They inspired me to run that race. They inspired me to earn my personal training certification and they inspired me to create Elemental Training Tampa with the hope of inspiring others to be physically fit and create a community for like minded people.

Addicted to Fitness Show Notes – Care/of Vitamins Unboxing & Lactation Cookie Taste Test

What’s up peeps! We’ve got another exciting and informative episode of Addicted to Fitness this week. Before we jump into all our intriguing health topics, we lead off the podcast by telling you all about our awesome sponsors.

The Hemp & Coffee Exchange is dedicated to providing “high-quality consumables” like their super coffee, which combines the nutritional benefits of hemp hearts/seeds with single origin green coffee beans that they roast themselves. Do yourself a favor and visit and get 20% off your order by using our exclusive “ATF” promo code. 

After giving our sponsors the love they so rightly deserve, we dive into the helpful fitness info with our training recaps.

The new group Stick mobility class at @tampastrength begins Saturday, March 24th. This class will feature exercises that will enhance all aspects of your fitness, not just your mobility. We’ll be keeping these classes small, which is why you need to DM me ASAP to claim your spot in this “one of kind” group fitness class. ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #tampapersonaltrainer #health #fitness #fitnesscommunity #mobility #stickmobility #muscleactivation #abs #movement #exercise #grouptraining #gym #core #functionalstrength #balance #flexibility #motivation #workout #Tampa #tampabay #tampafit #tampafitness #southtampa #healthytampabay #ETTampa #TampaStrength

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My training recap consists of two BIG announcements. First off, starting Saturday, March 24th, I’ll be leading a group Stick Mobility (pictured above) class at Tampa Strength. If you live in the Tampa Bay Area, contact me at to learn all the details about this innovative training modality.

The second big announcement has to do with this very podcast. I want to let all the dedicated listeners know that you’ll no longer get one ATF episode a week……you’ll be getting TWO! That’s right, starting this Thursday (March 22nd), we’ll be posting two episodes a week filled with useful health & fitness info.

Shannon’s week of training includes daily yoga practice, periodic HIIT workouts and dancing her socks off at our friends’ wedding. She danced so hard that she had to ice her knee for several days after the wedding. My lady goes hard on the dance floor!

After our training recaps, we do a quick overview of the effectiveness of generic multivitamins. A 2013 editorial from the Annals of Internal Medicine claimed that multivitamins purchased over the counter provide no significant benefit to preventing chronic diseases. However, several rebuttals, including one from my platonic woman crush Dr. Rhonda Patrick, claim that the scientific research used by the editorial did not tell the whole story.

The bottom line is that multivitamins can benefit certain individuals, but they are not a miracle cure. You are probably better off finding out which vitamins & minerals you actually need opposed to taking a daily dose of multiple ones and hoping it helps. Which is a perfect segue to the “unboxing” of Shannon’s personalized vitamins from Care/of.

Shannon took the quiz on the Care/of website and based on her lifestyle & health goals, she was prescribed a month’s worth of customized daily vitamin packs that included substantial info about the effectiveness of each vitamin along with links to all the research associated with them.

She spent around $50 for her monthly subscription but was able to get half off her first month thanks to a promo code from another podcast. If you want to see the entire unboxing video, head to the ATF podcast Facebook page and make sure you follow Care/of on Instagram (@careofvitamins) to learn more about their products.

Last, but certainly not least, we taste test a very unique health food. Since bringing Ella home from the hospital, Shannon has had the challenging endeavor of providing her with her exclusive source of nutrition. Yes folks, I’m talking about breastfeeding.

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Shannon and I are super stoked that she has been able to feed Ella only breast milk for the first 5 months of her life. We’re introducing new sources of nutrition, but Shannon and I still want breast milk to be a large part of Ella’s diet. Which is why Shannon is willing to try anything that claims to increase breast milk production, like Booby Boons – Lactation Cookies from Stork and Dove.

These cookies are made with ingredients (nutritional yeast, oats and flax) that research suggest can help stimulate breast milk production. We both gave them a try (yes both of us) and found that they were quite tasty. You’ll have to keep listening to find out if they were effective or not.

In the meantime, please visit the ATF podcast Facebook page and leave us a comment, which we’ll feature in a future Listeners Talk Back segment. We’d also appreciate you giving us a rating & review on iTunes. May not seem like a big deal but it’s a quick, easy task that can really help us reach more people.

Links to this week’s episode





Weekend Workout – My Love-Hate Exercise Relationship

If I had to pick which exercise I hate performing the most, it would have to be the lunge. My body, and mind, hate seeing it in my workout programming, but I love the benefits this compound exercise can provide. I decided that this edition of the weekend workout should be dedicated to the exercise I love to hate & works multiple muscle groups simultaneously.

Head to the ETT YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (45 sec work/15 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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What’s On The Menu – Frozen Dinners Aren’t Always Bad

When I provide nutrition counseling to clients, I always stress the importance of cooking the majority of your meals at home. Unfortunately, many people (including myself) don’t have the time during the week necessary to make a meal from scratch.

That’s why Shannon and I love wholesome frozen items like the frozen stir fry mix featured below. This skillet full of veggies take about 10 minutes to prepare and contains no additional seasonings, sauces or preservatives. I added shrimp for protein and we had dinner ready in less than 15 minutes.

Oh, by the way, studies show that frozen vegetables have just as many, if not more nutrients than fresh vegetables. As long as the ingredient list contains ONLY vegetables, than they are viable option for you to make a quick & nutritious meal.

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Addicted to Fitness Show Notes – Natural Flu Prevention Methods

Chances are that you or someone you know were affected by the flu in recent months. The 2017-2018 flu season was so devastating that Shannon and I decided to share any helpful information we could find on combating it on this week’s Addicted to Fitness podcast.

Before doling out our natural flu prevention remedies, we share what are listeners have been saying on the ATF Facebook page.

We recently celebrated getting 100 likes on our Facebook page by completing a 100 push up challenge on Facebook Live. We had several people cheer us on from the comment section including my first martial arts instructor and past ATF guest Master Amir Ardebily. Master Amir has a tremendous story and I encourage you to go back and listen to our interview with him.

Thanks to @thewombsanctuary for coming out & crushing the first group workout at @essentialbalancetampa. Join the next workout this coming Tuesday At 6pm. Visit to reserve your spot at one of these workouts. ⠀⠀⠀ ⠀⠀⠀ •⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #tampapersonaltraining #health #fitness #fitnesscommunity #exercise #fitfam #boxing #functionaltraining #kickboxing #cardio #active #strength #grouptraining #mobility #workout #Tampa #tampabay #tampafit #tampafitness #seminoleheights #seminoleheightshomes #seminoleheightster #seminoleheightslife #healthytampabay #ETTampa #essentialbalance

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After the Listeners Talk Back segment we dive into our training recaps for the week. I’ve been busy building new workout programs including one for an ETTampa group workout in Shannon and I’s neighborhood of Seminole Heights. The owner of Essential Balance Tampa Hayden Sutherland, who you may remember from a past ATF episode, asked if I’d be interested in offering a group class to members of my community and of course I jumped at the opportunity.

If you live in the Tampa Bay Area and are interested in attending this class, visit Essential Balance Tampa’s website and reserve your spot.

Shannon has also been busy finishing up the required teaching she needs to perform to receive her “diploma” for her yoga teacher training. She led her mom through a 45 minute yoga session that was cut short by the same person you’ll hear when you listen to this week’s episode.

We wrap up our training recaps and jump right into our flu discussion. Ella, Shannon and I have all avoided the flu so far, but the following statistics show that we are very fortunate:

  • Doctor visits for flu related symptoms at his highest rate since 2009 swine flu & this flu season lasting much longer than normal (New York Post article Feb 2018)
  • CDC reported 36% effectiveness for this year’s vaccine (Fortune Feb 2016)

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We want to make sure you make it through this and following flu & cold seasons healthy, which is why we shared several common practices from a 2018 Well and Good on how to stay healthy during this time of the year:

  • Drink lots of water
  • Diligently wash hands
  • Don’t touch your face
  • Eat right and workout
  • Carry antiviral cleaning supplies

We also discussed several lesser known flu prevention methods including:

UV Treatment (Scientific Reports Feb 2018)

  • Far-UVC light has ability to kill airborne viruses like influenza & tuberculosis in indoor public locations like subways and airports
  • Unlike conventional UVC light sources, which can be carcinogenic & cataractogenic, far-UVC light’s wavelength is so small that it can’t penetrate human skin or eyes

Whole food micronutrient flu treatments

  • Quercetin – contained in foods like apples, plums, red grapes, green tea, elder flower and onions. Inhibits the virus’ ability to infect cells, inhibits replication of already infected cells and reduces infected cells’ resistance to treatment with antiviral medication (Mercola Feb 2018)
  • Allicin – contained in garlic, onions, shallots, Chinese chives and leeks. Studies show that regularly eating allicin containing whole foods may help prevent the common cold or the flu. If you do get sick, eating these items can reduce the severity of your symptoms and help you recover faster
  • Probiotics and zinc supplements also recommended

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We really hope that you and your loved ones made it through this flu season as healthy as possible. If you’re looking for another nutritious whole food item that could help give your immune system a boost, grab some sustainable super coffee from the Hemp & Coffe Exchange. Visit their website,, and when you place your order, make sure you use the promo code “ATF” at checkout to get 20% off your order.

We’d also really appreciate it if you leave us a rating & review on our Facebook page and in iTunes. It only takes a few minutes and really helps us reach more listeners.

Links to this week’s episode





Weekend Workout – Planks Are So Much More Than Just a Piece of Wood

Yes, all those ab exercises, along with proper nutrition, can help develop that always enticing 6-pack. But a strong, stable core has more benefits than just aesthetics. According to an article from, your core creates  “a solid base for your body, allowing you to stay upright and stand strong on your two feet.”

That’s why this weekend workout is full of core strengthening exercises. I recommend performing five 10 rep supersets of these exercises with at least 60 seconds of rest in between sets. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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What’s On The Menu – The OG of Coffee Creamers

The coffee creamer industry has really blown up in the past couple decades. Every grocery store now has multiple shelves dedicated to every type of creamer you can imagine.

Hazelnut flavored creamer made from soy milk? Got it!

Pumpkin spiced flavored creamer made from almond milk? You betcha!

I, on the other hand, prefer the original coffee creamer.


Besides collagen from Great Lakes, heavy cream is my preferred coffee additive. Two tbsp contains 12 g of fat (mostly saturated) and no sugar or carbs. It does contain a small amount of lactose so those that are intolerant may want to use unsweetened coconut milk if they want a fatty coffee creamer.

Just stay away from the sugar-laden creamers filled with artificial ingredients.

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Addicted to Fitness Show Notes – 3rd Annual Girl Scout Cookie Challenge

It’s that time again. We’ve got another Girl Scout cookie challenge on this week’s Addicted to Fitness podcast. We’re on our third year of this fun fitness challenge and this time Shannon is going to give it a go.

For all those new to this challenge, the ultimate goal is to burn off the calories contained in 3 Girl Scout cookies as quickly as possible.

Just like in previous years, we chose the peanut butter & chocolate Girl Scout cookie known as the Tagalong. We were primarily concerned with the calorie content for 3 of these cookies, but the other nutritional facts are: 14 g fat, 20 g carbs (12 g sugar), 3 g of protein.

Shannon downed three of these bad boys, performed a 5 minute warm-up, then jumped on our beloved Peloton cycle to burn off the 210 calories worth of cookies.

While Shannon was doing most of the heavy lifting, or in this case riding, I gave our training recaps for the week.

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In addition to doing several sessions on the Peloton, Shannon did yoga almost every single day and got to a yoga class at her home studio, Bella Prana. She also performed a couple HIIT workouts to round out her fitness for the week.

I had my personal training sessions at Title and Tampa Strength, including a session with a new ETTampa client. I’ve also been working hard on creating new content for you ATF listeners. We’ll be making an exciting announcement about our new weekly show real soon!

While Shannon was chugging away on the bike, I shared several interesting factoids about Girl Scout cookies like:

  • Since 1999, Girl Scout Cookies bring in about $700 million in annual revenue
  • Thin Mints are the most popular
  • All the girls on the boxes are Girl Scouts
  • In 1985, a 13-year-old girl sold $25,000 worth of cookies

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Thanks to Shannon’s Apple Watch, we were able to count down the final seconds before she reached the 210 calorie goal. Make sure you listen to this week’s episode to find out how long it took her to complete this year’s challenge. Then you can go back and listen to the previous years episodes to find out who completed the challenge faster.

Let us know what you think of this fitness challenge on the Addicted to Fitness Podcast Facebook page. While you’re there, please leave us a rating & review, which we’d also appreciate if you could do in iTunes. It only takes a few minutes and really helps us reach more listeners.

All you ATF coffee lovers should definitely check out our sponsors The Hemp & Coffee Exchange. Visit and read about their delicious & nutritious sustainable super coffee and when you place your order, make sure you use the promo code “ATF” at checkout to get 20% off your order.

Links to this week’s episode:





Weekend Workout – Punch Like You Mean It

I feel that a lot of people believe that punching is just an upper body exercise and/or that kicking is just a lower body exercise.

That couldn’t be farther from the truth.

In order to throw a proper & powerful punch or kick, you have to use your entire body. The movement of both strikes starts from the ground and moves up to whichever limb you’re using. The total body rotational motion needed to throw an effective strike can be practiced in the weekend workout below.

Head to the ETT YouTube channel (link) if you need further instruction on the jab + power hook and/or cross + lead uppercut hand combinations. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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