The new Start TODAY app features a roster of 15 best-in-class trainers who specialize in different workout modalities, but share one common goal: to help you become the healthiest, happiest version of you. But how do they stay fit, prioritize their mental health, and nourish their bodies? To help you get to know them better — and find the best trainer for you — we are following each one of them around for one day.
Today, we’re getting to know your Start TODAY trainer Sarah Eika Burke, personal trainer, professional dancer, professor and busy mom of two boys.
For Burke's seated workouts that tone your entire body, burn calories and get your heart rate up - all from a chair! — download the Start TODAY app!
7 a.m.: Rise and Shine (Before My Family)
“Before anything, I always drink a whole glass of water. Then I get dressed and my helpers join me in the kitchen to make my coffee. We always make a smoothie because the boys love it. Greek yogurt, strawberries, blueberries, apples, bananas … honestly, it’s just whatever fruit we have. It’s not the most innovative or the healthiest smoothie, but we enjoy making it together and having a good morning — cheers! Usually the smoothie is accompanied by some kind of eggs, toast, etc.”
Need some healthy smoothie ideas? Try a Creamsicle Breakfast Smoothie, Avocado Green Smoothie or an Almond Butter and Banana Protein Smoothie.
8-8:30 a.m: Get Kids to School
“I get the boys ready for daycare and school, then it's bus time! The rule that I try to adhere to: Always start 10 minutes before you think you should. I’m not going to pretend this is easy, but they get there!”
9 a.m. — Voiceover Work
“Today I’m in front of the mic warming up for my voiceover session with FitXR in my closet! We create virtual reality workouts and dance classes on the MetaQuest headset. After creating, motion capturing and scripting, I add my last touch to my classes with this angelic voice.”
12 p.m.: Lunch Break
“Who am I kidding? It’s lunch and email catch up! Is it ideal? No. But, hey! I was in my closet pouring my life into that mic! Of course some Nala pets in between. Not going to lie to you, lunch is usually leftovers from the night before. If not, I try to reach for a protein and make a salad around it. Now that it’s getting cooler outside, I will start to make soups (my favorite is homemade butternut squash soup)."
1 p.m.: Studio Time (and Random Chores)
“Before I write my voiceover scripts, I test the classes in the headset to make sure I know how I want to write about the exercises. If it’s a non-testing day, I am always working on choreography for my next dance class or commissioned stage piece. Wait! Before I do any of this, note to self: Please remember to throw a load in the washer!"
3 p.m.: Chores and a Moment to Breathe
“Around this time I throw clothes in the dryer and prep for the return of my children. One thing I always need to remember is that each day is different. For example, some days are easier and have more built in breaks and then there are others where I am gone for a long time. That could include traveling for photoshoots, choreographing a piece, or teaching all day at Rider University.
I’m going to be very honest — the balance does not exist, but I have been working hard on boundaries. This is not easy for me because I want to take on everything and I want to do it all. From experience, the only thing that will come out of that is a Sarah at over capacity who is sleep deprived, easily over stimulated, and mentally unavailable both professionally and personally."
Try one of Burke's beat-based seated workout classes, like a Chair-obics Cardio Routine or a Full-Body Strength Chair Workout.
4 p.m: Back On Mom Duty
“I take my son Jack (who already also loves to dance!) to his dance class. Jack also enjoys soccer, baseball, arts and crafts, and sword battling Daddy. During Jack’s class, I will either enjoy a moment of silence … but let’s be real, I’m either chit chatting with the other parents or I’m also teaching a master class somewhere.”
5:30 p.m.: Dinner Rush
“The boys will usually help me cook! It’s fun and they actually take ownership of the meal they made. They also tend to be more excited to eat it compared to meals that they don’t make. We change up the protein and veggies daily. Today, I made a miso glazed salmon with a lemon broccoli pasta. It’s nothing special, but they love it! After dinner, we try to run back outside for a quick end of the day blast of energy hoorah before it starts to get too cold.”
7 p.m.: Bath and Bedtime
“This always takes longer than scheduled and I am covered in water by the end. We read two books all together then divide and conquer between the two boys. One boundary I’ve been attempting is not responding immediately and creating 'office hours' even though I do a lot of work from home. I try to make the dinner-bath-bed sequence a family-only time and I turn on 'Do Not Disturb' mode once I’m in bed. It’s simple, but that one has been life changing! I am constantly guilty of still replying and being active on my phone instead of focusing on winding down. The doom scroll inevitably happens if I don’t do that! By setting boundaries, I have found it easier to navigate between momming and working. It’s not perfect and, of course, there are exceptions. But they help create a set of guidelines to compartmentalize those responsibilities."
By setting boundaries, I have found it easier to navigate between momming and working ... they help create a set of guidelines to compartmentalize those responsibilities.
Sarah eika burke
8:30/9 p.m (If I’m Lucky): Crawl Out of My Son's Dark Room
“During this time I am either resuming work, tidying up from the tornado of kids, or prepping for the next day … not to mention folding the laundry that I remembered to take out of the dryer.”
11 p.m.: My Bedtime
“After the hottest shower you can think of (I do my best thinking there and playing out different scenarios!), I am fully moisturized and Laneige lip mask on; full Stanley of water next to my bed. I’m lying … it’s probably closer to midnight. Is it ideal? No. Is it realistic? Definitely. People keep telling me I’m in the trenches and to embrace it. So that’s the best I can do as long as my kids are happy, my partner and I communicate, and I don’t lose my mind. My life is not by any means curated with the best meal plans, the perfect schedule, or the optimal sleeping regime. But is it realistic? Well, it’s my reality of working while being the parent of a 5-year-old and 2-year-old. Thankfully having a community of other parents, family, and friends has kept us sane and feeling seen.”
A daily goal I am working on…
“Putting my phone down and setting boundaries. Not everything needs to be answered immediately, not everything needs to be done at the drop of a hat. Be present — that’s what making lists are for. My other goal is to go to bed earlier. One day!”
It may surprise you that…
“I probably glitch two to three times a day. A good 10 minutes of starting something, forgetting I started something, so I start something else.”
I LOVE lists. They help me prioritize and visualize goals. But what I love more than lists is crossing things off my list! It’s a tiny physical gesture that gives me a little self validation.
Sarah Eika burke
My most important daily habits are…
“Drink water! I start my day drinking water before anything, throughout the day, and the last thing I intake. It makes the biggest difference in how I feel internally and externally. Also moving! From dancing to lifting to walking on the treadmill. It clears my brain and I go into the rest of the day with a much more positive and encouraging mindset."
For walking podcasts, dance cardio classes and strength training routines, download the Start TODAY app!
“Making lists — but most importantly crossing things off that list! To manage the constant shifting and different needs, I make lists. I LOVE lists. They help me prioritize and visualize goals. But what I love more than lists is crossing things off my list! It’s a tiny physical gesture that gives me a little self validation. (And if I don’t cross out as much as I would have like, I’ll add an easy one like empty the dishwasher.)"
