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Nov 17

Coppell Personal Trainer Tips to Stay Lean During Holidays

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With just a few more days before our kids get off for Thanksgiving break, I’m already thinking about my plan to stay lean through the holiday season.

And I am sure I am not the only one thinking about their health during the holiday season so I thought I would share with you my plan.

First off, I realize that I am in the minority when I say stay lean. The majority of people we help are looking to GET LEAN.

Either way, if you are like me, you should have some sort of desire to look, feel and perform better all the time.

For me, it’s not as much as how I look but how I feel and how productive I am.
I would be lying, though, if I did not want to look better when I see myself in the mirror.

Because I have a lot of responsibilities some of which include helping with a big family (4 kids and one due in December) and running a fitness business that helps over 200 people a month, most of my choices are SO THAT I can have more energy and get more out of each and everyday.

I like to say look, feel and perform better because it helps with my mindset to do just follow “THE PLAN” that will help me to that.

That takes me back to my plan to stay lean through the holidays. I understand that if I stay lean through the holidays that it will be a given that I will feel good and also perform the tasks I need to perform BETTER than if decided to give my lean lifestyle a break for 5 weeks (Thanksgiving to Christmas)

For our family, though, we are having our 5th baby close to Christmas. this gives me a short term plan to focus on understanding that I may not know what my life will look like after baby #5 comes.
Which is why I am coming up with a PLAN to stay lean up until Christmas. From there, it’s time to set some new goals.

I know most people thinking about the next 5 weeks will delete this email.

If you have read this far, I am mainly writing for you and to help you 🙂

Here is my plan
1. Make my fitness and workouts a priority. I am setting a goal to get in at least workouts each week. I will workout 3 times a week at the GYIS fitness sessions, do Tuesday cardio on my own and Thursday will be the GYIS Cardio club.

2. Go by the 90/10 rule. 90% of the time focus on eating lean and clean while 10% I can eat what I want in moderation

3. Get a group to help motivation me. I will be leading a group through our Lean Lifestyle program that will mainly be virtual but will help motivate me knowing I am not doing it on my own.

4. Cut out alcohol/beer. Having helped a lot of people, I realize that everyone is different but I have found that cutting out this can speed up the process of staying/getting lean. For me personally, I feel much better, sleep much better and tend to get lean much easier when I cut it out altogether.

5. Be consistent with my supplements – If you have followed me at all, Supplements are only meant to provide solutions. I’ll make sure I take my daily vitamins, minerals, essential fatty acids and may have more shakes handy for the parties when I may not have too many health choices.

What is your plan for the holiday season to stay lean? – hit reply if you have a plan to hold yourself accountable.

First off, if you don’t want to do any of what I would suggest on your own, you can join our Hot For The Holidays 21-Day program and we will give you the step by step plan to follow along with accountability to help you stay/get lean. You be surrounded by other positive like-minded people helping you do, be and become more.

If not, here is the plan I would suggest to help you
1) Set some realistic goals as to what you want to achieve before 2018 and WHY you want to achieve them. Focus on the WHY as those will help you make better choices each and every day.

2) Focus on moving more – I would commit to doing SOMETHING at least 5 days a week. I would shoot for 3 resistance workouts and 2 cardio workouts.

3) Use MyFitnessPal – Focus on the basics of eating clean and lean the majority of the time track everything you put in your mouth using MyFitnessPal app.

4) Get Support & Accountability – Get a friend or a group of friends to help keep you accountable. This by far is why Get You In Shape continues to be successful. We help keep people accountable and we put like-minded people together to increase the accountability.

5) Fill in the gaps – Most people I talk to struggle with cravings (over eating) and energy. If that is you, I would suggest one of our supplement lifestyle options that may help. We have found that adding this to your nutrition and fitness program can help the overall process of getting/staying lean easier. We have 4 lifestyle options we have come up with for the general person who is looking to cut cravings and have more energy to get off the couch and do something. If you are interested in the link for what we recommend, hit reply back and I’ll email it to you.

That’s it. Now it’s called a PLAN for a reason.
Fail to Plan…..Plan to Fail

Hit reply if you are committing to getting or staying lean this holiday season.

Nov 10

Preorder For Hoodies And Long Sleeve T-Shirts

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NEW WINTER GEAR

We are going to pre-order some new winter gear - hoodies and long sleeve t-shirts so that you have more options. This is also so that we don't have hundreds of left over and have to do another flash sale 🙂 

There are 3 options to choose from (1, 2 3) - 2 different hoodie styles and a long sleeve t-shirt and 3 color combinations for each option (A, B, C).

These will be for pre-order only.  We will not have extras to sell, so if you want one or two (or three or four), get your order in.  

Please make sure to let us know the option that you want - 1, 2 or 3, the color that you want - A, B or C and the size that you want.  Let us know by commenting below, commenting on the Facebook Post (click here) or send an email to kathyop@getyouinshape.com.

Hoodies are $25 each and the long sleeve shirts are $20 each.  Please Click Here to make your payment.  Please note that you will need to calculate and then fill in the amount of your payment.
Example order -
Brad Linder
Option #2, C,XL
Option #3, A, L

Option #1

Light Zippered Hoodie $25
These are a thin t-shirt material, but in a hoodie style. Great for fall and spring and just for an added layer in the winter.


Option #2

Heavy Zippered Hoodie $25
These are a sweatshirt hoodie, so warmer and heavier than option #1.  Great for a little cooler weather and for an added layer in the winter.


Option #3

Long Sleeve T-Shirt $20
Perfect for cooler weather!

Again, please make sure to list the option that you want - 1, 2 or 3, the color that you want - A, B or C and the size that you want.  Let us know by commenting below, commenting on the Facebook Post (click here) or send an email to kathyop@getyouinshape.com.

Hoodies are $25 each and the long sleeve shirts are $20 each.  Please Click Here to make your payment.  Please note that you will need to calculate and then fill in the amount of your payment.

Nov 06

Check In For Charity Recap October

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Below are all the names and how much each of you who checked in were able to help. Because of your simple check ins, as a community, we are making a difference.

2017 YTD Total Given                      $3,028.75
Jan/Feb Check Ins                                  $225.00
March Check Ins                                     $191.25
April 1st, 2017 Charity Workout          $1,149.00
April Check Ins & Referrals                  $207.50
May Check Ins                                         $150.00
June Check Ins & Referrals                  $232.75
July Check Ins & Referrals                   $241.75
August Check Ins & Referrals              $187.25
September Check Ins                            $159.00
October Check Ins & Referrals           $285.25

SO THANK YOU! Check below for your name.



If your name is not on the list below and want to start helping us, please go to our BLOG POST >>>>> HERE to how to Check In for Charity and start helping us in our efforts to do something small as a community to help give back.

If you think you checked in more, PLEASE SEE THE INSTRUCTIONS BY GOING HERE on how we are counting so that we can make sure every check in is accounted for.

Thanks again and look below to see how you were able to help with our Check In For Charity and Taylor’s Gift.

NAME YTD Total Check In Dollars Given YTD Total Referral Dollars Given YTD GRAND TOTAL GIVEN
Alejandra Canales $12.29 $12.29
Alison Durkee $0.00 $0.00
Bart Respondek $0.00 $0.00
Beccy Ratliff $0.75 $0.75
Becky Loria $39.99 $39.99
Bethany Gillam $3.69 $3.69
Bill Brown $0.00 $0.00
Billie Bedsole $0.00 $0.00
Billy Faught $76.79 $76.79
Brad Linder $44.02 $44.02
Breanna Webb $69.93 $69.93
Bruce Wilcox $15.75 $15.75
Candy Sheehan $0.00 $0.00
Candy York $22.79 $22.79
Carla Caisse $0.00 $0.00
Carol Jackson $22.50 $22.50
Carol Orlich $4.50 $4.50
Chaney Respondek $0.00 $0.00
Christina Harmon $0.00 $0.00
Christi Rodman $0.00 $0.00
Christy Lozo $0.00 $0.00
Chuck McCan $0.00 $0.00
Cindy Geppert $0.69 $0.69
Cindy Hendricks $31.56 $31.56
Collin Holz $0.00 $0.00
Cynthia Linder $5.66 $5.66
Dan Welty $0.00 $0.00
Daniela Centeno $60.29 $60.29
Darla Jo Manning $4.27 $4.27
Darlyn Copeland $0.75 $0.75
Dave Lacinski $0.00 $0.00
David Shaw $2.25 $2.25
Dawna Icenhour $3.00 $3.00
Debbie Ingram $0.75 $0.75
Debra Rountree $31.22 $31.22
Deirdre Staples $2.08 $2.08
Denise Munro $25.16 $25.16
Elizabeth Cawthon $12.00 $12.00
Erika Burke $36.00 $36.00
Erin Storey $0.00 $0.00
Gail Hagan $0.00 $0.00
Gary Green $0.00 $0.00
Gina Calabro $0.69 $0.69
Gina Gesek $0.75 $0.75
Gulzar Mohammed $34.10 $34.10
Heather Shaw $2.94 $2.94
Indhu Vijay $68.66 $50.00 $118.66
Jackie Brainerd $1.39 $1.39
Jacqueline Tapella $8.66 $8.66
Jamie Levine $1.50 $1.50
Janice Gladney $0.00 $0.00
Jennifer Cottingham $84.58 $84.58
Jen Smith $12.00 $12.00
Jesse Scofield $0.00 $0.00
Jessica Pfeiffer $14.25 $14.25
Jitu Nagale $15.69 $15.69
JoAnn Talkington $21.35 $21.35
Jocelyn Painatt $3.46 $3.46
Joe O’Brien $0.00 $50.00 $50.00
Jorge Hughes $0.75 $0.75
Judy Whitehead $4.50 $4.50
Julia Moomau $10.50 $10.50
Julie Madden $11.25 $11.25
Julie McCan $0.00 $0.00
Julie Stearns $0.75 $0.75
Kal Paramesh $0.00 $0.00
Karen Clancy $33.12 $33.12
Karen McMahon $0.69 $0.69
Kathleen Pendergast $13.39 $13.39
Katie Ann Kirkpatrick $31.50 $31.50
Kathleen Purches $0.00 $0.00
Kathy Eells $0.00 $0.00
Kavitha Premkumar $12.00 $12.00
Kayelyn Scofield $0.00 $0.00
Kelly Dark $20.08 $20.08
Kim Hatley $0.00 $0.00
Kristen Scott $0.00 $0.00
Kristin Wolf $3.00 $3.00
Krysty Wayne $0.69 $0.69
Larry Rodman $0.00 $0.00
Laura Hazlewood $0.00 $0.00
Leslie Russell $3.75 $3.75
Lesvia Brown $0.00 $0.00
Linfang Xie $0.75 $0.75
Linda Lacinski $58.79 $58.79
Lisa Dunham $0.00 $0.00
Livia Francis $5.89 $5.89
Liz Hess $0.00 $0.00
Lotta Meyer $0.00 $0.00
Lynn Green $0.00 $0.00
Macey Conradt $0.00 $100.00 $100.00
Malinda Pisciotta $1.39 $1.39
Manju Ruikar $0.75 $0.75
Maria Elena Smith $0.69 $0.69
Maria Krehel $2.08 $2.08
Mark Johnson $0.00 $0.00
Mark Meyer $0.00 $0.00
Marsha Tunnell $6.52 $6.52
Mary Brown $0.00 $0.00
Mary Ritter $0.00 $0.00
Meg Hinkley $2.14 $100.00 $102.14
Melis Jones $0.00 $0.00
Melissa Evans $9.35 $9.35
Meredith Adams $0.75 $0.75
Michael Cohen $0.00 $0.00
Michael Ledesma $1.39 $1.39
Michele McClew $3.52 $3.52
Michele Solorio $47.43 $47.43
Michelle Lamb $0.00 $100.00 $100.00
Michelle McKinney $4.16 $4.16
Mindy Helsley $11.60 $11.60
Missy Pittman $0.00 $0.00
Mona Hinze $0.00 $0.00
Olga Souders $0.00 $0.00
Padma Amin $48.87 $48.87
Pat McDaniel $0.00 $0.00
Patricia Villalobos $0.69 $0.69
Patty Chavet $8.31 $8.31
Patty DeRohan $8.14 $8.14
Patty Tress $0.69 $0.69
Paula Monzo $10.45 $10.45
Paul Hinkley $0.00 $0.00
Pauline Stein $0.00 $0.00
Pete Stein $0.00 $0.00
Rachel Kaiser $1.50 $1.50
Rachna Malhotra $26.20 $26.20
Rebecca Watson $0.00 $0.00
Retta Feemster $6.00 $6.00
Robin McCoy $94.68 $94.68
Robin McCune $1.50 $1.50
Robyn Olney $0.69 $0.69
Samatha Vellanki $0.00 $0.00
Sarah Carrick $2.89 $2.89
Sarah Chatterjee $4.50 $4.50
Sean Schicker $17.49 $17.49
Scott Wilson $2.83 $2.83
Sherri Edens $17.25 $17.25
Stephanie Mills $4.44 $4.44
Steve Anderson $0.00 $0.00
Steve Moomau $9.75 $9.75
Susan Matulevicius $0.00 $0.00
Susan Wilson $11.54 $11.54
Susie Bowie $1.50 $1.50
Tami Spears $0.00 $0.00
Tammy Holst $2.14 $2.14
Tara Sappington $2.77 $2.77
Tara Storch $15.06 $15.06
Theresa Stevens $61.86 $61.86
Tim Rau $0.00 $0.00
Todd Wilcox $0.00 $0.00
Tom Bumpass $0.00 $0.00
Tracee Easterlin $2.77 $2.77
Tracey Kersey $6.46 $6.46
Tracy Tarango $0.00 $0.00
Vilma Irizarry $6.93 $6.93
Oct 30

30 Day Planksgiving Challenge Nov17

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Step #1 - Watch 30 Day Challenge Video Below
Step #2 - Download PDF or PJEG Below              
Step #3 - Share on Facebook to hold yourself accountable to doing it!

Click "Download Now"  below for the PDF version.

Click "Download Now"  below for the JPEG version.

HOW TO DO ​A PLANK BELOW ​

What Get You In Shape Coppell Fitness is All About

Our Group Personal Training program is specifically designed for people who want to workout with a passionate and fun group of like-minded people who have a desire to be, do and become more. We specialize in putting ALL fitness levels in a positive group environment that creates  motivation, inspiration, inspiration and accountability.  

If you have read this far then it's clear that you are truly serious about making a positive change in your life and you want more then ever to a sculpt, slim and fit body that will give you the CONFIDENCE you deserve. Most people want it, but few will actually do anything about it so let me take a minute to acknowledge YOU for taking this first step. 

I want to be very clear - this may be an important consideration for you - our program is NOT for people who want to "get their butts kicked" or walk out of a workout feeling like they've been hit by a bus. They are not for anyone who wants to be in a competition each and every workout session. Our workouts are scientifically designed to deliver body-transformation results AND make you feel & move better than ever before. Form and function are two very important factors in our training program. Don't worrying, though, as we will educate you on how to do both. 

​I also want to share that Get You In Shape is a small, family-owned business that puts a real emphasis on relationships. We consider our Clients a part of our Get You In Shape Family, and they share the same view. We’re NOT like a big-box facility or a national franchise that basically rents you equipment and may offer some personal training services for a few hours a week. Our clients’ success goes beyond the programs and services we offer.

The relationships we create and our clients’ strong desire to do business with US is how we can truly make a difference in their lives. But don't take my word for it, check out our 500 plus YouTube Success Stories on our playlist ​on the top browser. These are REAL PEOPLE with REAL Success Stories!

​Below is a fun video I did with my two daughters

Oct 23

Coppell Trainer 10 Lessons Learned in 10 Years Part 10

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October of 2017 will mark Get You In Shape’s 10th Year Anniversary of starting the Get You In Shape fitness program in Coppell.

Although Get You In Shape was “born” in 2006 
 (see previous blog post here), we are celebrating 10 Years of the Coppell Fitness program.

I often get asked each year when we celebrate..“What are lessons learned from 10 years of being in business?”


I enjoy reading answers like this myself so I thought this may benefit others. So I have added ​10 Lessons I've  learned In 10 Years ​to hopefully will give you insight, nuggets and​ wisdom.

Today is Lesson #10. If you are wanting to read the previous Lessons, just scroll down to the bottom of this blog for the links.

Lesson #10 - ​​ Where Everyone Knows Your Name
Treat Everyone Like NORM -
From the beginning I knew the importance of knowing every client by their name and saying their name as they came to each session, throughout the session and after each sessions.

Just like "Norm" from Cheers.
Sometimes you want to go
Where everybody knows your name,
and they're always glad you came.
You wanna be where you can see,
our troubles are all the same
You wanna be where everybody knows Your name.

I think we all want to be known and accepted. I wanted to know everyone's name from the beginning. I remember when we had Orientations at 2pm on Sunday and memorizing the new participants names for the following day when we started. 

There is something magical about hearing your name. It does make a difference. Each person makes a difference. It also makes the accountability factor much more of an impact when the client knows we know who they are and what their name is. 

From a business stand point and personal stand point, it shows that we care about each individual and that they are not just another member or a client.

​I understand that Get You In Shape is much more than a fitness program. Undergoing any change is tough but it's much easier knowing you have a group of people cheering you on. It's much easier knowing that there is team working for you that know you name and are routing for your success. 
​For me, knowing the names of our clients and making sure they know I care about them has been one reason why we are still going 10 years later. 

I hope you enjoyed lesson #10 . If you did, feel free to share it below. 

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