Coppell Fitness Trainer 21 Days To Get In Shape (Part 3) -

Coppell Fitness Trainer 21 Days To Get In Shape (Part 3)


Jun 21

A few weeks ago I was sharing with a friend “What I would do if I had a few weeks to Get In Shape.”

I thought that with the launch of our 21-Day Meltdown starting next week, it might be fun to adapt that 21 day plan to one that I’d follow if I were going to start my own journey to Get In Shape in 21 Days.

If you missed the previous few days, CLICK HERE for Part 1 and CLICK HERE for Part 2

Today is Part 3 of my 21 Days to Get In Shape

Days 8-14
Week two of my journey is all about trying to take it one day at a time.

I know that the “honeymoon” phase of being excited about my journey may be coming to an end so my week two goal is to focus on each day doing the same things I did the first week.

The morning 15-30 minutes of quite time has allowed me to refocus each day on be the best version of me. I continue to say “I will” and other positive affirmations which helps me focus on “WHO I WANT TO BE”. This then helps me focus on WHAT I NEED TO DO in order to be that person I want to be.

I continue to focus on “following the darn instructions” from the proven transformation program I started with.
I continue to have my So That’s in front of me each and every day.

The Transformation Program gave me 7 keys areas to focus on each and every day when I started that I am laser focused on.

1) Eat 4-6 Times Per Day – Eat lean and clean spacing my meals and snacks out every 2 and a half to three hours apart. This is helping with my cravings and I can already tell my metabolism is revving up.

2) Well-Balance Nutrition – Focusing on balancing my Macronutrients (Carbs, Proteins and Fats) along with tracking it with MyFitnessPal to help with accountability and motivation.

3) Movement – Each week perform 3-4 resistance training workouts and 2-3 cardio workouts. I was told to put my workouts into my weekly calendar and treat it like I would treat any other appointment so I would follow through with my workouts.

4) Drink More Water – Focus On ½ Your Body Weight In Ounces/day.

5) Nutritional Support – Daily Multi-vitamins And Essential Fatty Acids To Fill In Nutritional Gaps And Maximize Nutrition Density In Your Body. I have been taking the same brand as the transformation suggested and can already tell a difference so far. I also added adding the suggested mental focus drink and meal replacement shake

6) Sleep – 7-9 Hours A Night. This one has always been tough for me but I am averaging 7 hours of sleep each night, which is a huge improvement. I know the studies show that lack of sleep is one factor in not being able to lose body fat so I am making this a priority.

7) Support – Individual Coach, Friend, A Group, A Team, Etc. I know from experience that I will not follow through with a fitness and nutrition program if I try to do it on my own.

I love getting the daily tips and accountability from my coach.   It is just the perfect amount of information, tips, motivation and accountability I need to go at my own pace through this journey. There is just something about knowing that I can reach out to my coach at anytime with questions. I also know my coach is going to be checking in on me so this helps me “stay in the game” and focused each day.

Some of the other things that have help me are the team of people supporting me, the inspiring facebook community that is motivating me and the incredible people I have met that have encouraged me in the last few weeks. I am started in recipricate know now and trying bring value withing the fun fitness family that I am now a part of.
Of these continue to help my “I will” mental attitude.

The transformation program measures and weighs for progress every two weeks. I heard they did this when I started I thought this would be perfect for me because it would give me a little motivation knowing in two weeks I would be measured and weighed again.  It would also keep me accountable because the measurements and scale don’t lie 🙂

With only two weeks into the program, I step on the scale and get measured to see if all the “following the darn instructions” are working or not.

To my surprise, I have lost 4.6 pounds and 8 inches in the first 2 weeks. One of the best part of results was that I lost an inch in my waist, which I am guessing is all the “clean eating” I am doing which seems to be “cleaning out” my gut and intestinal track.

Some benefits I am noticing in just 14 short days

I feel better mentally and feel like my overall mood has gotten better.
I feel better about myself. The daily affirmations are helping me throughout each day.
I feel better physically as each workout is building on each other and actually getting easier
I feel better spiritually as my morning quite time is helping we realize “Who I am in Christ.”
I am more confident in the transformation program I chose to help me through my journey. After talking to real people in the program and hearing their results, I feel that I can have the same results if I just stick to the plan consistently over time.

One thing that I have not mentioned is actually some I know I need to stop doing if I want to cut body fat and truly become the healthy person I desire to be.

What do you think it is? It is cutting out any and all alcohol. For me this one is something I did not mentioned before because I it’s something I enjoy doing.  I do know it’s not good for me as it relates to me getting in shape especially  if I am trying to cut body fat. So I have have stuck to only H2O (water) and my mental focus drink as the only liquids I am putting in my body so far.

With two weeks in and one week to go until my 21-Days To Get In Shape program is over, I am already planning on what I will need to do to continue my journey.

I know that me living a healthier life is going to effect everyone in my life. It’s not about me! It’s about my spouse, my kids and the people I come in contact with daily.

If I am a better ME, I know I will make more of an impacts in the lives I come across each and every day.

But it’s also important to look great in my bathing suit so it’s ok if I have a few different So That’s to keep my motivated to make healthy choices each and every day.

The Linder clam (our family of 7) will be heading to San Antonio for the weekend which means you will not get Part 4 until early next week.

I will go into the last week and what my plans are for after the 21-Days in live the healthy lifestyle that I truly desire.

I hope you are enjoying and taking some notes on the basics on

If you missed Part 1 and Part 2, click on the pictures.

For more information about the Coppell Fitness program and getting started, go to

If you live or work in Coppell, Valley Ranch, Irving, Lewisville, Las Colinas, Carrollton, Flower Mound, Grapevine, Addison, Corinth, Highland Village, Dallas, and Famers Branch, the Coppell Group Personal Training is just minutes away from you. Get You In Shape’s programs include the Get You In Shape Group Personal Training, 24 Kick Start, sports specific training, weight loss programs, Corporate wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.

Owner Brad Linder, has been featured in numerous newspapers and even as the fitness expert on the news 8 (ABC). Get You In Shape was also featured on The Doctor’s TV show as one of the top Fitness Companies in Texas. He continues to use the gifts that he has been given to help serve the needs others have when it come to being healthy, losing weight, sports, toning up, and overall fitness.

More information about Get You In Shape at

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