Create YourBurn
Your best body. You set the standard.
Real food. Real movement. Real community.
How Long It Takes
15 minutes
A workout you finish beats one you skip.
You work. There are kids, or a parent, or somebody else who needs you. By the time the day is done there is not an hour left in it, and any program that needs one has already lost you.
That is why every program here is built around it. Not because you cannot do more — plenty of people work up to 30, 45 or 60 minutes — but because 15 is short enough that you will still do it on the day you do not want to.
Those are the days that build it. Consistency is not something you either have or you do not. It is what is left over when the thing is small enough to keep doing.
Who this is for
Burn is built for bodies carrying more weight — and for the bodies that used to.
Most fitness apps are designed for someone who is already fit and wants to be fitter. This one is not. Every workout here was built for people who are obese, were obese, or are working to keep it off — including on the days your knees hurt and the only place you can start is a chair.
You will not be asked to give up the foods you grew up on — only to prepare them in a healthier way.
We don’t believe in starvation, deprivation, or flashing tiny salads in your face.
Protein first. Fill half your plate with vegetables. Cut back on carbs and sugar. Eat healthy fats.
That is the Eat the Weight Off Way — and Burn is the movement half of it.
Every workout is ready when you are.
It is all on demand. No class times, nothing you have to show up for. Press play at 5 a.m. or 10 p.m. Nobody is watching. And once a month there is The Huddle, a live hour with me or a team member, if you want it.
Nobody gets cut.
Under a minute. Or start your 7 days free.
140 Pounds Lost
I did it one choice at a time, and I am still doing it with you.
Real Food, Not Rules
Protein first, fill half your plate with vegetables, cut back on carbs and sugar, eat healthy fats.
Strength at Any Size
Zero-jumping and standing-only options in every workout.
A Community That Shows Up
Men and women, every starting point, nobody doing it alone.
Same woman. 340 pounds to 198 — and I did not starve for a single day of it.
My Story
I Didn't Lose 140 Pounds Overnight. I Lost It One Choice at a Time, With the Help of a GLP-1.
So much of fitness shows you a perfect body and tells you to make it your goal. I am not about that picture. I am about your best body. You set the standard — not the model — and you decide what that looks like.
What makes Burn different
Burn was built with GLP-1 medications and weight-loss surgery — the sleeve, the bypass, the band — in mind. The tired days, the smaller appetite, the muscle you want to keep: they are part of how everything here was made. And Burn is for everyone — men and women, any age, any size, whether or not you have ever taken a GLP-1 or had surgery.
Burn is
- For men and women, at any age, any size, any starting point
- A real person's voice with you on every walk — mine
- Fifteen minutes, not an hour
- Walks you can do outside, at home, at the mall, or from a chair
- A community and a monthly Huddle with me or a team member, so you are not doing this alone
- Made to work alongside real life — whether you are just getting started, starting over, on a GLP-1, or after surgery
- Rest days that count
Burn is not
- A perfect body you are supposed to chase
- A streak that punishes you for one hard day
- A trainer yelling at you to push harder
The Road
Start Anywhere on This Road
This is the order I actually walked it — from a chair, to the pool, to a gym floor. You do not have to start at the beginning. You have to start where you are.
Every one of these is in the library, and none of them is the wrong answer today.
15 Minutes with Pamela
Three minutes brisk, three minutes easy, and my voice telling you when to switch. That is the whole thing. Nothing to count, nothing to set up, nothing to join. Start it on your phone and put it in your pocket.
Start a walkFree. No sign-up.
Choose Your Program
Six programs. Four weeks, three sessions a week, built around fifteen minutes — and no rigid schedule to keep up with.
Three levels, one membership. Gentle if you are starting out, coming back after surgery, or your knees and back set the pace. Steady once movement is part of most days. Strong when you want more. You are not stuck in one — pick the level that fits the day you are actually having.
Gentle Burn
Stretching, yoga, and chair exercises for flexibility and relaxation.
Core Burn
Focused core sessions to build strength and stability from the inside out.
Quick Burn
5 to 15 minute routines. Bodyweight circuits, brisk walks, and mini dance breaks.
Cardio Burn
Walking, dancing, and fun cardio routines to get your heart pumping.
Strength Burn
At-home strength routines using bodyweight or resistance bands.
Joyful Burn
Dancing, gardening, playing with your kids or your dog. It counts. It has always counted.
Live, together
Some Days a Walk Is Easier With Company
Two ways to move with other members in real time, wherever you are.
Live Walks
Walk with other members
Go live on your walk and let members cheer you on in the comments. Or join a group walk where everyone can talk, camera on or off. Around the block, on a treadmill or in your living room.
See Live WalksThe Huddle
A monthly hour with me or a team member
A live get-together on the first Sunday of every month. Not a class, and nothing to keep up with. Come talk, or just listen.
See The HuddleStream the BURN Library
On-demand. Watch anytime, anywhere. Every body welcome.
Knee-Friendly Burn
Standing-Only Sweat
2-Minute Form Checks
"Every step forward is a massive victory."
— Pamela, FounderWho Burn Is For
You Don't Have to Be Fit to Start
Beginners And Comebacks
Most People Here Have Started Before
The Community
You Don't Have to Do This Alone
There is more
Burn is one part of something bigger
Eat the Weight Off is the rest of it — the Academy, live sessions with me or a member of my team, and Connections.
Connections is where people on a health and wellness journey meet each other. A friend, an accountability partner, a virtual workout buddy — the workouts are online, so you can do them together from anywhere. Plenty of members are married or not looking for anything romantic, and it works the same for them.
If you are hoping to meet someone special, that is there too, and Speed Connections means quick one-on-one video rounds with other members.
It is only open to Eat the Weight Off members, so nobody there has to explain themselves.
Try Eat the Weight Off free for a monthTake a look at ConnectionsStart Today
Today Counts as Day One
One workout. One meal. One choice. That is how it actually happens — and it is easier with people beside you.