Allie Burke | Burke Fitness

What will you do with the time you have now? Summer is around the corner. Does that make you want to run and hide? Are you secretly wishing old man winter would come back so you don’t have to put on that bathing suit? . . I get it. I’ve been there. . . But there’s still time. There’s time to find confidence in your body, feel good about wearing a swimsuit again, and to drop a few lbs along the way. . . Our spring challenge starts today, but there’s still time to join. Comment “join” and I’ll send you the link to join our amazing team of women working towards their health goals! . . You still have time to feel good in your skin again. The time will pass no matter what you do. So let’s make the most of it and focus on your health! . #femalefitness #fitnesscoach #1P #womenswellnesscoaching #femalefitnesscoaching

Two years ago I was waiting patiently for the arrival of baby girl number ✌🏼 and feeling so good but so ready to not be pregnant anymore. I worked out throughout my entire pregnancy, had more energy than with my first daughter, but I was sooo ready to get back to feeling fit. The first year while breastfeeding, I saw my weight drop but as soon as I stopped, it came right back on. It was a mental battle. Thankfully, staying accountable to my clients was the extrinsic motivation I needed to keep moving forward. I had to lead by example. The things I was teaching them to do were things I needed to be implementing myself. But it was effing hard. Two kids, baby who wasn’t sleeping, hormones all over the place. If you’ve been there drop a 💯 in the comments. Fast forward to now. Two years later. I found the system that works better for my body than anything I had don’t in the past. I fuel my body with nutrition, move my body every day, sleep (who am I kidding, the kid still wakes up a lot), and pour love into myself and my body because it has served me well even when I haven’t given it back. The reality is, life is a journey. Health is a journey. This has been a faaaar longer journey than just two years. But now I have even more tools to continue improving on my health and wellness, and the ability to help women going through similar things. If you’re at a place in your journey where you don’t know the next step to take, DM me and let’s work through it to get you moving in the right direction. #healthisajourney #postpartumjourney #femalefitnesscoaching #womenswellnesscoaching #iam1stphorm #wedothework

There will always be something. Some reason. Some holiday. Some school event. Some work deadline. There is rarely ever a PERFECT time to start. ⁠ ⁠ Starting doesn't look the same for everyone. Starting can look like taking the stairs at work instead of the elevator. Starting can look like taking a walk after dinner with your family. Starting can look like signing up for a gym membership and hitting the workouts hard. Wherever you are in your journey, whatever you need your start to look like, only YOU have the ability to take that first step. ⁠ ⁠ If you're ready to take the first step, but not sure where to start, I'm here to help! Sign up for a free consultation and take action on starting today. Click the link in the bio to schedule your consult! ⁠ ⁠ #starttoday #fitnessjourney #womenswellness #femalefitness

Progress pictures can be scary. Especially when you’re at a place that you don’t want to be in with your health. . But what if taking them lit a fire under you? What if it sparked action to start moving towards the person you want to be? . Progress pictures are important for many reasons. But in order for them to be effective, you need to take them regularly and consistently. . Having the same clothes, poses, positioning, background all play a role in being able to see the changes you’re working towards! . Drop a 🔥if this has been helpful! . Another thing these pictures will be perfect for is our 8-week challenge that starts on Monday! Registration is open now and even though it’s summer, we can still continue to earn results and have a damn good time! . If you’re interested in learning more about the challenge or are ready to join, drop “CHALLENGE” in the comments and I’ll DM you with details to get started! #motivation #womensfitness #fitnessmama #progressnotperfection #1P #fitness #health #wellness

Perfection is NOT the goal. Progress is the goal. Consistency is the goal. Enjoying summer is the goal. Earning results is the goal. Do it with me for the next 8 weeks. And don’t just push your goals off till “life is back to normal,” cause you know that’s just an excuse. The most successful habits are created when your life is the most chaotic. You know why? Cause if you can do them in the midst of chaos, you can do them when life eases up a little. No more excuses. LFG. It’s time. Comment SUMMER and I’ll send you the link and get you set up on a call so we can talk about how we’re gonna run this game plan together to keep moving forward towards your goals. #femalefitnesscoaching #fitnessmama #womensfitness #summerchallenge #1p #runtheplay

We’re halfway through the year. Have you been doing what you need to do to hit your goals? Let’s kick off July with a mindset shift. Enjoy summer. Earn results. Why not have your cake and eat it too?? Pick a habit and do it for the next 30, 60, 90 days. See what happens. I dare you. And if you want an even bigger challenge, (and the chance to win some money) comment “Community” and let’s do the damn thing. My Facebook community has a consistency challenge starting on Monday the 8th to take action and implement these daily habits! It is a $20 buy-in and winner gets the pot! And if you want the chance to win even more money, stay tuned… 😉 #julychallenge #enjoysummerearnresults #dailyhabitschallenge #smallactionsbigresults #1P

For them. At the end of the day, there are soooo many benefits when you have the mobility to get your squat to break past that 90 degree stopping point. 🏋🏼‍♀️ The biggest one for me is because my kids want me to be their own personal jungle gym. At all times. Drop a 💯 if you can relate! They expect me to be strong to lift them and throw them and hold them. They love watching tv from their “mom chair.” 💁🏼‍♀️ Most heavy things aren’t stacked on a high surface for you to pick up. They’re on the ground. Training in the full ROM of a squat allows you to optimize your strength and lower the risk of injuries when you lift something heavy off the floor. It also gets you some badass looking quads in the process 😉 Do you squat ass to grass? ⬇️ I wanna hear your thoughts! #strongmomsofinstagram #babyweights #liftheavyoften #strongisthenewsexy #femalefitnesscoach #1P

Definitely not what I’m doing here. 🫣 Standing while eating, eating quickly, watching tv…all terrible eating habits that will affect your digestion. Do you watch TV or your phone while you eat? Yep, we do that a lot too. But here’s a few hacks to help your digestion… Sit down when you eat. When you stand up, you tend to eat more quickly, pick at food (like taste testing when you’re cooking dinner), and you’re not as present when you’re eating which can lead to unwanted calorie consumption. 👎🏼 Turn off the external entertainment. 📺 Be present. Studies show when you watch tv during a meal, you’re more likely to consume more of the processed food first before eating the nutrient dense foods that your body needs. CHEW YOUR FOOD. For goodness say, CHEW! Most people (myself included when I’m not paying attention) tend to inhale their food. This is TERRIBLE for your digestion. The more you break it down chewing, the easier time your gut will have digesting it. Oh and while you’re chewing more, SLOW tf down. Please. 😘🤪 And when you’re done eating, go for a walk.🚶‍♀️ Moving your body after a meal is shown to improve digestion because you’re basically giving your digestive tract a massage as you walk, helping it to process the food you just ate more efficiently. Hope those were helpful! Which one(s) are you going to implement at your next meal? 🥘 #weightlosshacks #dinnerideas #moveyourbodyeveryday #eatinghabits #femalefitnesscoaching #1P

Your workout doesn’t have to be an hour long… every single day.. hitting all muscle groups twice a week to be effective.. You just need to MOVE YOUR BODY! Do you work out when you’re on vacation? Comment what your routine is! Wanna know my 20 minute beach workout? ⬇️⬇️⬇️ All I’m doing in each workout: 5 sets of 20 squats (or 100 total) 3 sets of 10 pushups (or 30 total) 5 sets of 20 sit ups (or 100 total) That’s all folks. Easy peasy. 20 mins, wham, bam, thank you ma’am. #womensfitness #fitmama #womenshealth #motivation #athomeworkout #allieburkefitness #1P #womenshealthcoach #prenatalfitness #postpartumfitness

Day ✌🏼 of Summer Smash was filled with learning about the company, culture, and living into the community. To say that culture and community make a company couldn’t be more accurate when it comes to 1st Phorm. This company is built on just that. They live and breathe by the people in the company. Being part of this amazing organization is one of the biggest privileges of my fitness career. When I started personal training, I never thought l’d go back to work with a company. Now, almost a year in, all I want to do is make this company (and my coach) proud. Thank you 1st Phorm for setting the standard. Leading by example. And creating more excitement and passion in me than I ever thought possible. #AM1STPHORM #TeamFortitude #TeamBFit #LeadByExample #1P #femalefitnesscoach @1stphorm

The excitement and anticipation of this weekend was unmatched. The first day just set the stage for one of the most incredible weekends of my life. From the first stop, meeting some of the people I see on zoom calls (including my coach for the first time!), to my first workout in headquarters, to seeing more familiar faces and dancing the night away, day one was a rush. What’s something you’ve anticipated doing for months?? @1stphorm @1stphormenergy @1stphormapparel @shelbyluanne #summersmash2024 #peoplemaketheparty #phamily #1P #iam1stphorm

Do hard things. When you’re tired. When it’s raining. When you don’t want to. When you don’t know if it’ll be worth it. When you don’t know if you can. When you’re busy. When you’re stressed. It’s not easy to do the hard thing voluntarily. Sometimes the hard thing is to push yourself. Sometimes the hard thing is to force yourself out of your comfort zone. Sometimes the hard thing is to allow yourself to rest when you need it but don’t know how. Everyone’s hard is different. You know what yours is. Lean into it. Learn from it. And leave it all on the field. What’s your hard? 👇🏼 I wanna hear it!! @1stphorm @goruck @1stphormenergy @1stphormapparel #30forthekids #emptythetank #leaveitallonthefield #1P #goruck