Burn is its own membership and program, separate from Eat the Weight Off. $29 a month after 7 days free, or $249 a year. Your free walk with Pamela needs no sign-up.
Burn by Eat the Weight Off is my signature exercise and movement program. I am not about making you sweat — I am about helping you burn.
I lost 140 pounds with the help of a GLP-1. Understanding the importance of exercise, and of developing and maintaining muscle, I created Burn.
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. With Burn by Eat the Weight Off, you set the standard — not the model — and you decide what that looks like.
Fifteen minutes, in your own house, at whatever size you are today.
Start with a walk. It costs nothing.
15 Minutes with Pamela is a guided interval walk — three minutes brisk, three minutes easy, my voice telling you when to change. No treadmill, no gym, no sign-up. Open it and walk.
How Burn works
Burn is a walking and movement program built around one rule — the workout you finish beats the one you don’t. Fifteen minutes done is better than thirty minutes or a full hour skipped.
If you are not used to exercising, you are in the right place. You do not have to start with an hour. A walk after a meal helps your body handle that meal. Walking most days is good for your heart and your endurance. And the strength work matters more than people think, because it protects the muscle you lose alongside fat — which is exactly what happens on a GLP-1 or in any weight loss.
Burn has three levels. 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. You pick the level that fits the day you are actually having.
Every day you choose. Join a Live Walk for 15 or 30 minutes, or open the on-demand library and pick 15, 30, 45 or 60 minutes. Quick Burn when time is short. Core Burn when your back or joints limit you. Cardio Burn to sweat without jumping. Mix strength, stretching and low-impact movement in whatever order works for your life, then check in with the community threads so you are not doing it alone.
No gym required. We use dumbbells, resistance bands and a few simple tools to build muscle and lasting strength.
What is inside Burn
- The Burn library — chair, standing, strength, cardio and dance, on demand
- Four and eight week programs. Three sessions a week, fifteen minutes each
- 15 Minutes with Pamela — guided walks in my voice
- The Huddle — a live hour with Pamela or a team member, the first Sunday of every month. Not a class, not a workout. Just talk
- A morning water drop, and a weekly check-in that takes two minutes
- Tough Day Mode, for the days you cannot
Who I built it for
For anyone on a GLP-1 who has been told, correctly, that strength training is not optional. A meaningful portion of weight lost on these medications can come from muscle, not just fat — which is exactly why Strength Burn is built into every program.
For anyone recovering from weight loss surgery, where the first weeks come with rules that most fitness programs have never heard of.
For anyone whose knees have taken them out of everything else they have tried. Gentle Burn is the door.
And for anyone starting again. Most people here are not starting fresh.
Some days you will not do it
There is a button inside Burn called Tough Day Mode. Press it and everything else on the screen goes away — the trackers, the check-in, all of it — and you get one page telling you that today can be a rest day and your streak is safe. It asks you for nothing and it records nothing.
I put it there because I have had those days, and I know what it is to open something that wants a number from you when getting through the day is the whole job.
Burn is its own membership
Burn is the movement side of Eat the Weight Off, and it runs on its own site with its own sign-up.
Eat the Weight Off is the food and the thinking — the Plate Guide, the Academy, the community, the coaching. Burn is what you do with your body while all of that is going on. If you are an Eat the Weight Off member, Burn is the part that helps you hold onto your muscle while the weight comes off, and that matters more than almost anything else if you are on a GLP-1 or recovering from surgery.
You can join either one on its own, or both. Burn is an additional membership, priced on its own.
$29 a month, or $249 a year. The first 7 days are free on the monthly plan, and you cancel from your account page — no phone call, no email, and nobody trying to talk you out of it.
You do not have to be fit to start. You just have to start.
— Pamela
Burn is a fitness and wellness community, not medical care. Talk with your doctor before starting a new exercise or nutrition program — especially if you are taking a GLP-1 medication, recovering from surgery, pregnant, or managing an ongoing health concern.