For Mia Burdette, strength isn’t just about how much you lift or how far you push. It’s about how well you take care of yourself in the moments in between training. Her rhythm might be nonstop, but it’s recovery that keeps her grounded, present, and powerful.
From the age of five, Mia’s life has revolved around movement. Ballet, modern, jazz, dance shaped her posture, her form, her discipline. She pursued dance seriously through high school, attending the prestigious Governor’s Honors Program as a Dance Major.
At the University of Georgia, she earned a minor in Dance Education, performed with the UGA Ballet Ensemble, and later worked with iconic names in the dancewear world like Capezio and Eurotard.
But somewhere between jetés and marketing meetings, life picked up speed. And that’s when recovery became her anchor.
Meet Mia
Ask Mia to describe herself, and her response is refreshingly grounded and honest: “Gym Owner with my husband, Trey. Mom of two cuties – Lila (10) and GP (8). Health & Wellness Enthusiast. Personality Type - #2 Enneagram – The Helper. My cup gets filled by helping others. Retired Ballerina.”
Her background in dance deeply influences her approach to movement today. Years of dancing, combined with a stint working in the dancewear industry, has given her a unique understanding of performance, posture, and the impact of proper recovery.
Life on the Move
A typical day for Mia is anything but sedentary. She clocks between 9,000 to 13,000 steps each day, and she’s usually on her feet for 10 to 12 hours.
In her own words, “My day usually includes a 1–2 hour training session for myself, 1–2 hours of training others, 1–2 hours of coaching group classes, facility management, administrative/business tasks (which I try to do at my standing desk when possible), then full-on mom-mode in the evenings!”
But even for a movement pro, making time for personal fitness hasn’t always been easy. She’s had to consciously protect her own workout time.
“I would often forgo my own workouts to train others, cover classes, etc. Now, I schedule my training sessions in advance, blocking my calendar. I preach to my members that they need to prioritize themselves and their fitness. And now, I really do practice what I preach! Calendar blocking made a huge difference.”
While training is key, recovery is non-negotiable, especially for someone always on their feet.
How Her Recovery Evolved
Early in her coaching career, Mia hit a wall. Coaching others constantly while neglecting her own recovery started to catch up with her, both physically and mentally.
The symptoms were impossible to ignore: “Lower back spasms, hip flexors are insanely tight, feet cramp, and mood irritability.” That’s when Mia “started thinking more about my recovery from footwear to daily mobility, and supplements.”
So, she began making time, even if it was just a few minutes at night. “In the evenings when the house starts to quiet down, I try to take a few minutes to stretch and do some soft tissue work.”
Mia’s Go-To Recovery Essentials
Today, Mia’s approach to recovery is consistent, simple, and effective. She’s found what works for her, and she sticks to it.
“Changing my shoes. Creatine. Couch Stretch. Salting my water (LMNT is my preferred brand).”
On top of that, she incorporates various recovery tools to help her body reset after long days.
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LAX balls,
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Theraguns,
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Foam rollers,
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Acupuncture mat,
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Normatec boots,
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Resistance bands.
And when she’s not training? You will almost always find her in her Ance Recovery Sneakers. “Pretty much any time I’m not training!” she says.
And the reason she swears by her Ance recovery sneakers is crystal clear: “Back aches. In late 2018, I had a microdiscectomy at L5-S1. If I don’t take care of myself, my lower back will still light up. My footwear choices play a major role in how my back responds.”
Staying Strong, On and Off the Floor - How Recovery Helps Her Perform
Recovery isn’t just about feeling better physically; it allows Mia to be better in every area of her life. As a coach, a mom, and a business owner, how her body feels directly impacts how she shows up for others.
“When you feel good, everything is easier. When you feel bad, everything is harder. This is true for any stage or role in life (raising babies, running a small business, traveling, etc.) My job is to help people. To be able to adequately help them, I have to help myself first. Ensuring that I feel good – physically and mentally – allows me to focus on them!”
And the difference Ance recovery sneakers have made for her is immensely undeniable.
A Piece of Advice for Other Coaches & High-Volume Athletes
For athletes and coaches who spend most of their day moving, Mia has one reminder: the hours outside of training matter just as much.
“Footwear is important! There is almost a joke inside the CrossFit world about the shoes we wear for training. A CrossFitter can often point out another CrossFitter on the street based on the shoes they are wearing. (lol) My advice, or thought for them, would be – we take our training shoe purchase VERY seriously. But that shoe is really for 1–3 hours of the day. We need to take those remaining hours of footwear just as seriously!”
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So what should every coach be doing regularly?: “Couch stretch.”
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And if someone is just getting started with recovery?: “Soft tissue work with a LAX ball.”
Because at the end of the day, she knows and she quotes, “That it’s just as important, if not more important, than the training program.”
Final Word
For Mia Burdette, strength isn’t just about how much you lift or how far you push, it’s about how well you take care of yourself in the moments in between. Her rhythm might be nonstop, but it’s recovery that keeps her grounded, present, and powerful.
Whether she’s coaching, training, parenting, or just dancing through the chaos of daily life, Mia proves that rest isn’t a weakness. It’s wisdom.
Ready to follow her lead? Discover recovery sneakers designed to move with you, before, during, and after the workout. Try Ance. Your feet will thank you.
