Coppell Personal Trainer

Kickboxing, Martial Arts and Self-Defense

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Coppell Personal Trainer Tip – KickBoxing, Martial Arts, and Self-Defense

Since the program this month is on incorporating some moves from exercise kickboxing into our workouts, I wanted to write an article that would clarify the difference between kickboxing, martial arts and self-defense. Over the last 25 years, I have been involved in teaching all three of these disciplines although today my main focus is women’s self-defense. I am often asked during exercise kickboxing classes if the punches and kicks we are practicing will work in a real life attack. While these moves can get you in great cardiovascular shape, it’s very different from the real life skills required for effective self -defense. So, what’s the difference between these practices?

First, let’s look at a little history. The martial arts in various forms have been around for thousands of years, some Chinese forms dating back to 4000BC. These traditions were formed to teach combat methods used in wars between nations, groups or individuals. There are hundreds of martial arts and they are different from one another in their focus. There are “hard” styles, which utilize kicks, hand strikes and blocks, such as Japanese Karate or “soft” styles, such as Aikido, which teaches students to redirect their opponent’s momentum and end the attack with a throw or a joint lock. Many martial arts are associated with a spiritual component that practitioners use to center their mind and spirit as part of the training.

The popularity of the martial arts has grown immensely in the last century in the United States. Schools representing different styles began to populate America as practitioners from Asia and other places came here to open schools. Americans admired the discipline and physical fitness required for many of these arts.

Kickboxing is a group of stand up combat sports that involve various forms of kicking and punching originally developed from Karate, Muay Thai, Taekwondo and western boxing. The term kickboxing can be used in a specific way or in a broader sense. The specific use defines some of the martial arts that identify as kickboxing, such as Japanese and American Kickboxing. A broad use of the term encompasses all standup martial arts contests that allow both punching and kicking such as Muay Thai, Indian boxing, and full contact karate.

In recent years, the term kickboxing has been used to represent a form of exercise instead of a competitive sport, usually with no contact except for the student hitting pads. The fitness community embraced the exercise aspects of kickboxing in the early 1990s because it was fun, different, and an amazing workout when done with intensity. Classes using kickboxing techniques were everywhere from DVDs (remember Tae Bo?) to every gym offering some form of a fun kickboxing class.

The popularity of these classes is still strong today. Many gyms offer boxing classes where you learn to punch, block and move quickly on your feet. The standard techniques taught are the jab, cross, uppercut and hook. Boxing requires strong cardio endurance and most instructors will have you jumping rope for several minutes at a time along with your boxing workout. Punching in the air can be a great workout, but it gets even more challenging when you start to strike pads for impact. It’s a great stress reducer and sometimes it just feels good to hit something!

Proper form in boxing takes some practice and it is important to protect your hands when you start to hit a hanging bag or pads held by your instructor. The joints in our hands are delicate and if you aren’t punching with good form, you will likely end up with an injury. Competitive boxers wrap their hands and then put on a large padded glove, not to protect the face of their opponent, but to protect their own hands from being hurt. (Mike Tyson got in a bar fight many years ago and broke his own hand after just one punch.)

Exercise kickboxing adds kicks, knees and elbow strikes in addition to the basic boxing punches. The intensity of the workout increases when we use the large muscles in our lower body for kicking and striking. As with boxing, kicks are mastered first in the air and then students’ progress to a bag or hand held pad. Martial artists spend a great deal of time learning proper foot positioning, so they can kick in bare feet without incurring an injury. Those throwing kicks against bags for exercise also need to understand proper foot positions and should wear shoes or special pads to protect their feet as well.

The intensity of an exercise kickboxing workout comes from the effort you put into it. Punches and kicks are thrown with the idea that if you were hitting a person instead of a bag, you would hurt them. It’s a lot of fun, a great stress reducer and requires focus and concentration.

So, if you were to invest some time incorporating exercise kickboxing moves into your regular routine, you’d be getting a great workout and learning self-defense, right? While it seems logical that learning to punch and kick would be an asset to your personal safety, the reality is that self-defense skills are very different. In a real life situation with someone trying to cause you physical harm, everything changes. When we fear for our safety, our bodies are under stress and behave differently due to the effects of fear (adrenal stress) on our bodies. The surge of adrenaline and other chemicals prepare us for fight or flight from the threat. Our sensory perceptions change, breathing and blood flow are altered, as well as our ability to process information. Most importantly, we are dealing with a violent person who wants to hurt us, not merely compete with us. And in the real world, there are no rules.

Research shows that the best strategies to disable a bigger, stronger threat are focused strikes to vital targets, such as the eyes and throat. If you get your finger into your attacker’s eye, the situation ends. The biggest, strongest bad guy can’t keep coming when his eyes have been injured. The same goes for the throat, as even a light strike can cause the trachea to spasm or collapse. Effective self-defense involves several layers of strategies including vocal skills and other evasion techniques. Understanding how predators operate and the techniques they use is another important part of learning self-defense.

Some of the best self-defense techniques are the simplest to learn and don’t require strength to do well. More importantly, women need to have some tactile practice in the ways that they are commonly attacked. Women tend to be grabbed and contained and verbal threats are usually part of an attack. It is also critical to understand the use of weapons, whether by you or the attacker. The majority of sexual assaults that happen with young women tend to involve alcohol and drugs, where prevention skills are more critical than physical skills.

If you enjoy some of the kicking and punching we do in class, you may want to try out a class that will help you develop more exercise kickboxing skills. If you want to learn self-defense skills, invest some time in a class that will teach you how to address the real life skills you will need to survive. Please plan on coming to the self-defense seminar I will be doing for GYIS members to learn more on this topic.

Written by: Meg Hinkley

Click Here to go to Meg's Adovcare Page

Click Here to go to Meg’s Adovcare Page

Meg Hinkley

Get You In Shape Coach Since 2014
15 years experience in teaching self-defense classes.
Meg Hinkley, owner of Athena’s Strategies, has been teaching women to separate fact from fiction as it relates to their safety for over 15 years

Meg is excited to be joining the Get You In Shape team as a Coppell trainer.

Fitness has always been a part of Meg’s life.  She was a competitive swimmer for many years and then became very involved in martial arts where she met her husband, Paul.  Meg graduated from SMU and worked for 10 years for IBM before leaving to raise a family.  While at home, Meg began teaching self-defense classes and currently teaches courses at several high schools, colleges, and private groups.  Meg has also taught kickboxing for a number of years and  incorporates a few of those exercises into the Get You In Shape program.
Meg and Paul have two children and live in Coppell.

Interval Training For Increased Results and Weight Loss

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Personal Trainer Tip – Interval Training for Results and Weight Loss

The studies all point to the benefits of implementing interval training into your workouts.
At the end of this blog there are links to other blog with more of the science behind Interval Training. We are trying to keep this blog simple giving you the WHY and HOW of interval training to help with your health and fitness results.

What is interval training?
Interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods.The high-intensity periods are typically at or close to anaerobic exercise (high heart beat), while the recovery periods may involve either complete rest or activity of lower intensity.

Basic Benefits of Interval Training

  • You’ll burn more calories.
  • You’ll improve your aerobic capacity.
  • You’ll keep boredom at bay.
  • You don’t need special equipment.

How to Incorporate Interval Training Into Your Workouts?
Combining both resistance training and cardio into your weekly workout routine is certainly been proven to help with weight loss and decreasing your body fat. At our Coppell Group Personal Training program (Get You In Ssmarterhape), we incorporate both resistance training and cardio into our workouts for 3-4 fitness sessions each week. We also suggest 2-3 off-days cardio days getting in 20-40 minutes of interval training in the form of Cardio.

This post simply lays out the WHY we suggest doing it and HOW to incorporate it into the workout.

If you are in the Coppell Get You In Shape Program, you can tell we do a lot of this in our group personal training fitness sessions. It’s certainly good to know WHY interval training works.  Interval training allows you to exercise at higher levels of intensity compared to continuous  exercise. When you alternate between short bouts of very high intensity exercise with lower intensity exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.
We will mainly focus on the off-day Cardio and what we suggest doing for off-day cardio to incorporate it on days you are not doing resistance training.

When it comes to getting results, losing weight and losing body fat, we try to keep it simple by showing you that training smarter rather than training harder seems to work better.

sprintmarathonA distance runner generally does high mileage each day compared to sprinter’s who certainly incorporate interval training.

The idea is that your body has to work harder in less time because of the demands that are put on it going in the HIGH INTENSITY. This is why some people use the term HIT or High Intensity Training for Interval Training.

In the end, we try to train smarter and not necessarily harder. I’ll use this example of WHY it works. Try going for a walk for 15 minutes a day for 7 days in a row. For most people just getting started on a health and fitness program, this is certainly something they can do. Actually after the third or fourth day, your body should be responding well because it’s used to that 15 minute walk. You body does not have to adapt to any changes because it has gotten used to that 15 minute walk. Your heart rate just stays the same for 15 minutes. I see this all the time at Andy Brown East Park in Coppell, TX. Folks out every morning doing the same routine and never getting the weight loss results they are looking for. If we tracked your heart rate over that 15 minute period it would stay the same. Especially after the first few days.

Here is an example of implementing Interval training into that same 15 minute walk.  Simply changing it up to walking one minute at your slow pace, walking one minute at your medium pace to one minute of walking at your fastest pace. After the third minute, you just repeat it and go back to your one minute of slow pace. Each round would be three minutes and you would complete five rounds in the fifteen minutes. This is interval training. What will happen is your body will HAVE TO ADAPT to going at different paces. Your heart rate will naturally start off slow in the slow minute and slowly get higher and higher over the three minute interval. After the third minute, your heart rate then would slowly go down before doing back up again as the paces change. Over the course of the 15 minutes, your heart rate looks like a roller coaster going up and down. This causes your body to WORK HARD to ADAPT to the changes. Simple put YOUR BODY BURNS MORE CALORIES in shorter amount of time because it is having to workout hard to adapt to the change in heart rate (heart rate going up and down many times in a short period of time) .

What are you doing for your cardio workouts? Are you getting on the treadmill or going for a run and staying at the same pace every workout? In the end, we highly encourage you to stop just getting on the treadmill, elliptical, bike or running and going at the same pace for your cardio.

At our Coppell Personal Training program, the Get You In Shape program, we try to keep it simple so that everyone knows what we are talking about. We say go at your hard or fast pace. Since everyone is at different fitness levels, we just want you to go at your hard pace.

A few keys that will help you train smarter and not harder
1. Always change it up. Don’t do the same workout, splits, timing, etc. Don’t let your body get comfortable and focus on making your body have to ADAPT to the changes.
2. Focus on Intervals - You can certainly just “follow the darn instructions” and pick one of the many interval workouts on this page.
3. Warm up and Cool Down - Take 10 minutes to warm up and cool down. This s key for both recovery and helping with injury prevention.

We also incorporate Interval Training into our resistance training and Group Personal Training (fitness boot camp) sessions.

Example of a typical workout week. All Cardio would be interval based.

Monday – Resistance Training + Cardio.
Tuesday – Off-Day Cardio implementing Interval Training
Wednesday – Resistance Training + Cardio.
Thursday – Off-Day Cardio implementing Interval Training
Friday – Resistance Training + Cardio.
Alternating Saturdays – Off-Day Cardio implementing Interval Training
Alternating Saturdays – Resistance Training + Cardio
Sundays – REST DAY

Here are some Interval Based Off-Day Cardio Workouts you can implement
Remember to always start with a 10 minutes warm up and 10 minutes cool down. The off-day cardio sessions should include a little more time to stretch and work on mobility. Just like anything else, if you are not very flexible in one area, work on it. Spend some more time in areas that are very tight for you. You can also add some core work in the off-day cardio. We also suggest you try getting in some extra core exercises with your off-day cardio.

Cardio Workout #1  – Melt off those Calories with Cardio
Higher fitness levels – Sprints – 30 seconds hard  2 min rest – 30 minutes
Lower fitness levels – Go at your fast pace for 30 sec. then slow pace for 30 sec
5-10 min cool down walk/jog

Cardio Workout #2
5 Minutes of Core – Pillar Bridge, Glute Bridge, Left Side Pillar Bridge, Right Side Pillar Bridge and SLOW Mountain Climbers.
Interval Cardio Circuits – 1 Min at your slow pace, 1 min at your medium pace and one minute at your fast pace. Repeat for 10 rounds or 30 minutes.

Cardio Workout #3

If in Gym –
5 minutes slow, 1 cardio equipment then 5 minutes of:
20 Seconds 100% effort with 40 seconds of slow or 50% effort
Rest for 3 Minutes (STOP).
5 minutes slow on another cardio equipment then 5 minutes of:
20 Seconds 100% effort with 40 seconds of slow or 50% effort
Rest 3 Minutes (Stop).
10 Minutes at medium pace on another cardio machine.
If outside
5-10 minutes of warm up, 5 min Core exercises,
5 minutes in slow/medium pace
20 minutes of Hill Sprints or going at your hard pace
20-30 second Sprints (or hard pace) walk back to start (so your rest should be 60-120 seconds between)

If in Home -5-10 minutes of warm up and Core exercises.
1 min. Frog Jumps – Bend hips down and try to touch the ground with your fingers (keeping core tight), jump forward while bringing hips and arms up. Land and bring hips and arms back down before jumping backward and bring hips and arms back up again. Step forward and backward as an alternative to jumping
Rest for 30-60 sec
1 min. Cliff Climbers – high knee raises along with raising hands in the air. You can do this walking fast or jogging/running. Try bringing knees high every time and reaching high.
Rest for 30-60 sec
Repeat 2 exercises for 30 minutes

Cardio Workout #4
Recovery Day
5 min Core exercises
20-30 minutes at Slow Pace
10-15 minute COOL DOWN – Work on mobility/flexibility exercises.

Cardio Workout #5
Higher fitness levels – Sprints – 30 seconds hard  2 min rest – 30 minutes
Lower fitness levels – Go at your fast pace for 30 sec. then slow pace for 30 sec>
Total time should be 20-30 minutes

Cardio Workout #6
30 Seconds of work, 30 Seconds off (rest)
Jump Ropes (or Jump rope in place), Log Jumps (like jumping over a log), Defensive Slides (4-5 feet back and forth), Jumping Jacks Fast, Squat jumps, Repeat two times (2 rounds)
Rest 2-3 Minutes
5 Minutes of Core exercises
10-15 minutes in slow to medium zone

Cardio Workout #7
2 Minutes in Slow, 2 Minute in Medium, 1 Minute in fast.
Try to get in 5 – 6 rounds or 25-30 minutes

Cardio Workout #8
5-10 Minutes of warm up, 5 min Core exercises, 5 minutes in slow/medium pace
1 minute Fast (hard or 100%) – 3 Minutes of rest (lower level fitness levels can change this to 2 min and 2 minutes) . 6-8 sets for 30 minutes

Cardio Workout #9
Recovery Day
5-10 minutes of core work – 1 min each of pillar bridges,  kneeling opposites, ankle hugs, supermans, and scissor kicks
30-45 Minutes in SLOW Pace. This is a day just to get the blood flowing and burn some calories. Try to get at least 3 miles in.

 

Get You In Shape’s Blog on Interval training
Boost Your Workout With Interval Training
What is Interval Training
H.I.I.T. and different heart rate zones
Calories Burned with Resistance Training and Cardio
Resistance Training benefits over just cardio
Importance of Resistance Training
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Coppell Trainer Tip – Boost Your Workout With Interval Training

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Coppell Trainer Tip – Focus on Heart Health Month

What to shake up your workout? Looking for ways to burn more calories without actually spending more time working out? With February being heart healthy month we are focusing on educating you to train smarter and not harder. Interval training has been used for used with elite athletes but has also become very popular with the average exerciser because of the benefits.

What is interval training?
It pretty simple to understand.  Interval training is simply changing or alternating bursts of intense activity with intervals of lighter activity.

A quick example for those that are walkers. You would just walk at different speeds focusing on getting your heart rate at different levels while you are pushing yourself at different walking speeds. One example would be walk at a slow pace for a minute then as fast as you can for a minute. As you get in better shape, you can switch that to jogging for one minute (at your fast pace) and jogging for a minute (at your slow pace) you might incorporate short bursts of jogging into your regular brisk walks. Another key to interval training is always changing the workouts up so that your body is always having to adapt to the changes.

What can interval training do for me?

 Whether you’re a novice exerciser or you’ve been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

  • You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
  • You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
  • You don’t need special equipment. You can simply modify your current routine.

How do muscles respond to interval training?

During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you’ll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?

Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day.

After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.

If you’re working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals — which may include movement patterns similar to those you’ll use during your sport or activity — based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake), and other factors.

Does interval training have risks?

Interval training isn’t appropriate for everyone. If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying any type of interval training. Recent studies suggest, however, that interval training can be used safely for short periods even in individuals with heart disease.

Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you’re overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.

Source Mayoclinic

 

 

 

 

www.GetYouInShape.com

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 Day Challenge, 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 www.getyouinshape.com

Coppell Trainer Tip – HIIT Training and Heart Rate Zones

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Coppell Trainer Tip Week #1 of February is the benefits of High Intensity Interval Training.

What is
HIIT, or high-intensity interval training? It’s a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

Get You In Shape incorporates the High Intensity Interval Training  (HIIT) into the fitness workouts in Coppell. Mainly because science has proven that it will help your body burn more calories in less time during a workout.

Before we get into heart rates and how to effectively train smarter to burn more calories, it’s important to know that we believe that NUTRITION is the number one key to burning fat and that what you are putting in your mouth (foods and liquids) should be your main focus.

Get You In Shape workouts are already designed and programmed so that your heart rate naturally will go in the right “heart rate zones” during the workouts if you are pushing yourself at your fitness levels because of the the way the Coppell fitness workouts are  programmed.  That being said, it may be beneficial to invest in a heart rate monitor so that you get the most out of your workouts.

It’s important to know your Maximum Heart Rate. This is roughly calculated with the following equation: 220 – age = MHR.
Click Here to get the different zones for you based on your age.

50-60% Light Zone – Light cardio to improve blood flow and circulation and good for warm up and cool down. base zone used to target fat stores for use as a main source of energy.
60-70% Aerobic Zone General fitness and is the ideal range for utilizing fat stores as an energy source, as it engages more of the cardiovascular and respiratory systems due to the increasing load.
70-80% Interval Training Zone The target zone or the aerobic zone. Your body will rely more on stored glycogen and digested carbs for energy, but around half of your energy will still be supplied from fat stores.
80-90% Anaerobic Zone – Body produces a massive amounts of lactic acid but is only able to maintain this for a short time.
90-100% – Maximum Heart Rate – The 90-100% of MHR zone is the upper limits of your physical capacity, and should only ever be reached during HIIT for a short period of time, if at all.

Knowing and understanding these zones will ensure that you work at the right level to achieve your goals, and it will make your training more accurate.

Train smarter by incorporating the HIIT training with both cardio and weight training. This will allow your body to burn more calories which is KEY when trying to lose weight or maintain your weight.

Some basics when it comes to using High Intensity Interval Training
1. Warm up and cool down.
2. Focus on using the major muscles (not smaller/ toning muscles)
3. Limit training to 15 – 25 minutes
4. Constantly change the variation and variables in the workouts. This would include speeds, duration (time), rest periods, exercise and fitness modalities.
5. Should not do HIIT on consecutive days.
6. Make sure you are at a good level of fitness to introduce H.I.I.T. training into your program.

Get You In Shape.com Top personal trainer Brad Linder is the owner of Get You In Shape, in the Dallas and Coppell, TX area. Get You In Shape has Fitness Boot Camps, Private Personal Training, Testimonials, Fitness Tips, Nutrition Programs, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas, Flower Mound, Plano and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit www.GetYouInShape.com

Coppell Trainer Spotlight of the Month – February 2015 – Beth Faught

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The Get You In Shape team hand selects clients each month that we feel have transformed their health and fitness.

Beth Faught lives in Coppell, TX with her husband, Damon, and 5 year-old daughter, Hayden. She is a Division Manager at CROSSMARK, in Plano, TX, managing the Hill’s Pet Nutrition account.  She joined Get You In Shape in May 2014.

Q: Why did you decide to join the Get You In Shape program? I was at a point where I was paying for a gym membership, and not using it. I love the outdoors, and have never really been a big fan of gyms – therefore I could never convince myself to go! When I heard about this outdoor bootcamp from my friend, Amanda Glassey, I knew it sounded like something I would enjoy. Plus, she was toning up and looking more fit every time I saw her – which definitely piqued my interest! I also really liked the idea of working out with others as a community. We hold each other accountable, and it makes the workouts more fun.

Beth convinced her father-in-law, Billy, to join Get You In Shape.  Now they both enjoy working out together.

Beth convinced her father-in-law, Billy, to join Get You In Shape. Now they both enjoy working out together.

Q: What was your life like before joining the Get You In Shape Program? I’ve played sports my entire life, but after college my activity level reduced dramatically. Between work, travel, and a little one at home, I never made time for exercise. And, as I mentioned, the gym membership was just going to waste. Work was becoming more stressful, my energy level was low, and my weight was creeping up. I desperately needed a change.

Q: What was your first impression from the Get You In Shape program? After my first week with GYIS I knew I had made the right decision in signing up. It felt so good to be challenged again. It even felt good to have sore muscles again! After the first month, I definitely noticed a difference in my health. My stress level was reducing, my energy level increased, and exercising was becoming a normal part of my routine. Now, going to bootcamp, or going for a run on my off-days, has become my favorite part of the day. I still have a long way to go to achieve my weight-loss goals, but I am confident knowing GYIS will be there for support along the way.
Q: What have been some of the tools you have used that have benefited you?

The My Fitness Pal app has been really beneficial in keeping my nutrition on track. It’s very eye-opening how fast those calories can add up. It’s really helped me to make smarter nutritional decisions. Also, planning my meals ahead of time has been key. We get so busy throughout the day, it’s really easy to grab something quick and un-healthy, but planning each meal the night before has made a huge difference.

Map My Run is my favorite app! I especially love that you can add friends, and see their activity. I have friends all over Texas that like to run, and are training for 10ks or half-marathons. Seeing their progress keeps me motivated.

Posting my off-day work-outs on the GYIS Facebook page has also been really motivational. It holds me accountable. Knowing you have to post your workouts, is a sure-fire way to get you off the couch!
Q: How is the Get You In Shape program different from other programs you have tried before? The GYIS program is by far above and beyond any other program I have tried. And, that’s not for lack of trying many other programs to lose weight, and get healthy – I’ve tried Jenny Craig, Weight Watchers (twice), as well as various other “quick-fix” diets. I’ve had little success with other programs, mainly due to always expecting to lose weight overnight, and getting frustrated and losing interest early on. In joining GYIS, exercise and eating right has become part of my life. There is no gimmick, or quick solution, and while it has taken me years to realize this – I am excited about this new health journey I have begun. Between the best-in-class trainers and the community support – nothing beats this program.

Q: What results and benefits have you experienced in the Get You In Shape Program? Since joining GYIS I have seen a dramatic difference in my confidence. It feels good knowing I am doing something to better my health. My energy level has greatly increased as well, which means I can keep up with my 5 year old! I recently convinced my father-in-law, Billy Faught, to join GYIS, so we have the benefit of working out together motivating each other. Above all, I am healthier and happier!


Q: What would you say to anyone looking at this program?  I would say, if you are feeling intimidated – do not be. This program is for the fit, and not so fit. There is no discrimination, as long as you have the will to finish what you started.

If you are concerned about the cost – do not be. You receive the benefits of personal training for a lot less. The trainers constantly provide individual support, including tips on how to properly exercise and correct your form so you gain the most benefit from every workout. It’s worth every penny.


www.GetYouInShape.com
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 Day Challenge, 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 www.getyouinshape.com


 

Coppell Personal Trainer SOM February 15′ – Billy Faught

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The Get You In Shape team hand selects clients each month that we feel have transformed their health and fitness.

Billy Faught is a Project Manager for Robertson Commercial Pools and has  lived in Coppell since 1985.  He joined Get You In Shape in September 2014 after receiving a ‘free’ month by some friends who were already attending.

Beth convinced her father-in-law, Billy, to join Get You In Shape.  Now they both enjoy working out together.

Q: Why did you decide to join the Get You In Shape program? Amanda Glassey and Beth Faught had been peer pressuring me for a long time. I had no other excuses when “free August” was offered. It only took one month for me to realize that I needed the accountability so I signed up for 3 months, then went “all in” in January.

Q: What was your life like before joining the Get You In Shape Program? Basically a roller coaster…….I would get interested in running and enter an event, then struggle because I let life get in the way of training. So I would get frustrated and quit running for a while until another event would come around.

Q: What was your first impression from the Get You In Shape program? I was nervous at first. I have “worked out” for the majority of my adult life, but usually on my own doing what I thought was best. A “drill instructor” hollering “Give me one more” was not something I wanted to deal with. I wasn’t sure I could keep up. But every trainer has been instructional, uplifting, positive, and inclusive while getting the most out of my workout.

Q: What have been some of the tools you have used that have benefited you? The Facebook page, Brad’s email tips, and My Fitness Pal are great helps. But most beneficial are the trainers and my fellow GYIS’ers. The support and sense of community here makes me actually look forward to burpees (if we do only 5 at a time).

Q: How is the Get You In Shape program different from other programs you have tried before? The trainers and the sense of community. This is not “just a business” for Brad and Cynthia, it is a life style that they want to share and enable their clients to make the most out of who they can be.

Q: What results and benefits have you experienced in the Get You In Shape Program? Two examples…..my son and I went to Colorado elk hunting in October. It was not “hide and wait for something to walk out”, we were up and down the mountains in air a little thinner than here, sometimes at a full jog. No way I could have kept up without the training. In November, my Dad had a quadruple by-pass with complications that made for a 6-week stay in the hospital. My Dad is a big guy, and I had to wrestle him around because he was so weak from the surgery. I also drew the night shift for a while. Again, my training enabled me to help in ways not possible had I not been in shape. Honestly, this program has given me the confidence to think I can do anything I want to do…I just have to want it. I am more physically and mentally fit than I have ever been….and that’s a long time!

Q: What would you say to anyone looking at this program? JUST DO IT!! Seriously, come to a free workout, or just come watch one. You will see the positive reinforcement, the camaraderie, and the results.


www.GetYouInShape.com

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 Day Challenge, 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 www.getyouinshape.com

 

Coppell Trainer Tip – Power of Positive Thinking

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Coppell Trainer Tip – Power of Positive Thinking

Coppell Fitness and Boot Camp
As I personally continue to press on toward my goals for this year, this tip is certainly at the top of the list. I find that I need to constantly fill my mind with positive thought throughout the day. The more I can focus on positive thoughts, the less those negative demons come inside my head.
Some thoughts are:
“I can’t to this”
“It’s great for them, but it’s not for me”
“I don’t have enough skills”
In order to erase those negative toughts, it’s important to feed your mind with POSITIVE MENTAL ATTITUDE!

I don’t need to reinvent the wheel when it comes to explaining this subject. We are going to the pioneer this arena and Napoleon Hill.

Positive Mental Attitude. This is from Napoleon Hill’s Think and Grow Rich. Positive Mental Attitude. I have put the cliff notes below as I know the video may not be for everyone.

Fitness Coppell Trainer Tip = Inspiration of the Day – Positive Mental Attitude

A positive Mental Attitude heads the entire list of the 12 great riches in life

What you must do to keep your Mind Positive!
This is from Napoleon Hill and his Youtube piece.

  1. WHAT EVER THE MIND CAN CONCEIVE AND BELIEVE THE MIND CAN ACHIEVE. Remember that you are the ONLY person who can provide you with a positive mental attitude.
  2. Learn to adjust yourself to other peoples state of mind – Get along with people – Great people always avoid controversy when possible.
  3. Get a Daily Habit of doing something every morning when you get up to help promote your positive mental attitude.
  4. Adopt the habit of laughing when you become irritated or angry and begin each day with a good laugh. This will change your chemistry of your brain and help you start each day with a positive mental attitude. DO NOT DO THIS IN PUBLIC, though, as it may put you out to be a little strange :)
  5. Start each day with an expression of gratitude for all the adversities, defeats, and failures you have experienced in the past. Then give thanks for the blessings you EXPECT to receive throughout the day.
  6. Learn to concentrate your attention on the CAN DO portion of all of your portions and desire and start ACTIONS on what you need to do to carry out this portion or desire. No matter what may be your problem or desire there is always something you can do to help it, find out what this something it and do it.
  7. Recognize that every circumstance which influences your life (positive or negative) will help you reach your final destination. Remembering that your strength grows out of your struggles.
  8. Look upon your life as a continuous process of education of learning of all your experiences, both good and bad, and always be on the alert for gains of WISDOM which come to you a little at a time in both pleasant and not so pleasant experiences.
  9. Express gratitude daily for realizing that you have been GIVEN complete control over your own mind. ASK for guidance that you will be able to use that gift wisely in all your thoughts and acts.
  10. Go out of your way daily to comment enthusiastically on the GOOD qualities on those with whom you live and work with but do not mention their negative qualities..
  11. Keep your mind eternally engaged on WHAT YOU WANT. Your major purpose in life.
  12. If you should FEEL SORRY for yourself, look around for someone who is worse off than yourself. Start where you stand and give them help. Make this a habit and you will witness one of the great miracles of life.
  13. Choose a person who you would LIKE to BE. Then go to work and trying to immolate them
  14. Cultivate your tone of voice so that your words have a pleasing musical sound.

Coppell Personal Trainer Tip

Get You In Shape.com Top personal trainer Brad Linder is the owner of Get You In Shape, in the Dallas and Coppell, TX area. Get You In Shape has Fitness Boot Camps, Private Personal Training, Testimonials, Fitness Tips, Nutrition Programs, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas, Flower Mound, Plano and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit www.GetYouInShape.com

Coppell Trainer Tip – Setting Goals and Action Plans

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Click HERE for the POWER of POSITIVE THINKING Tip

Living Your Best Year Ever – Guide by Darren Hardy – Bestselling Author of The Compound Effect, Design Your Best Year Ever and Publisher of SUCCESS magazine.

year-end review

Story from WWII

Back during World War II, enemies torpedoed a Navy cruiser carrying more than 1,100 crew-members. As the ship sank into the frigid water, the crew floundered in the sea for five days. They were starving, drowning, and being attacked by sharks. The ocean current pulled nine of the guys away, splintering off from the rest of the ranks. Seeing these men were beginning to lose their will, a young officer started asking them about their families and lives back home. He asked them to describe what they were going to do when they got back. He asked them what they wanted to accomplish and what difference they wanted to make. He had them envision how scared their spouses and children were; how their parents must feel not knowing if they were alive. He asked them to fight to stay alive, not just for themselves but for their loved ones back home. Finally a passing plane spotted the men in the water. Two-thirds of the 1,100 crew members perished. However, all nine inspired by that young officer lived.

This story helps illustrate the importance of vision. The Bible explains, where there is no vision, the people perish. What is the vision for your life? It needs to be bigger than yourself. What are you willing to fight for; who are you willing to fight for; or rather… live for?

Step 1 – The Why is more important than the How.

“He who has a why to live for can bear almost any how.” –Friedrich Nietzsche

Step 2 – Year in Review

History will repeat itself: Diets, Relationships, etc.

“Those who cannot learn from History are doomed to Repeat it.”

Why Most Goal Setting Fails

  • Wish List and Cross Your Fingers
  • Clear as Mud
  • All Talk
  • Houston we have a problem
  • Lack of Reinforcements

Plan, Do, Review and Improve

Step 3 – Foundation of Abundance

“Be Thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” Oprah Winfrey

Prevent this fatal mistake: fixate on what you don’t have.

Gratitude is the attitude that changes everything

Step 4 – Balance Sheet

“Life without balance can cost you your relationships. Life without balance can cost you your health. Life without balance can cost you your spirituality. Life without balance can cost you your wealth and your happiness. So find things to motivate you from all areas of life. Your success depends on it.” – Jim Rohn

Exercises: Life Assessment and Wheel of Life

10 Point Check List for Goal Setting

  • Don’t Think It-Ink It
  • Suspend Reality
  • Go Big
  • Speak in the positive
  • State in the “I am”
  • Be sure they are your goals
  • Make sure goals align with your values
  • Don’t be afraid to fight
  • Abandon limiting beliefs
  • Fear Not

Step 5 The Grand Design

S-Specific
M – Measurable
A-Attainable
R- Relevant
T- Time Sensitive

Check for Balance

Step 6 – The Magic Factor to Achieving Your Goals

The You Factor

If your relationships, wealth or health suddenly spike, your inner thermostat gets uncomfortable and will bring you back down to your comfort level (psychologists would call this self-sabotage)

Ever feel uncomfortable in a relationship because things seem to be going “too well”? You’re looking for something in that person to criticize because you don’t actually believe true love and happiness could exist within this person, who is with you.

The key is to raise your set point, or self-worth, self-esteem, mindset, attitude, philosophy and character. When those get raised, everything in your life will be raised with them.

“To achieve something you have never achieved before you must become someone you have never been.” – Les Brown

Step 7 – Your Plan of Action

  • Calculate Your Timeline
  • Map Your Route
  • Who Else is Going?
  • Who Do You Need?
  • What Research Do You Need?
  • What Resources Do You Need?
  • What Training do you Need?

Step 8 – Take ACTION

“Go confidently in the direction of your dreams. Live the life you’ve imagined.” – Henry David Thoreau

Coppell Personal Trainer – Your Gut and Nutrition

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Gut Permeability and Your Diet

More and more we are hearing about food allergies and food sensitivities.  Because they are such common conditions, it is important to understand the difference between the two and what the health issues are which surround them.

The difference between food sensitivities and food allergies

Though on the surface food sensitivities and food allergies may seem like the same thing (they can even cause some of the same symptoms), they are, in fact, two different conditions.

The least common of the two is a food allergy.  A food allergy will bring about a response from the immune system that can impact several different parts of your body.  Food allergies can be life-threatening.  Food sensitivity or food intolerance symptoms are less serious but are more common, being typically confined to the digestive tract.

The gut connection

When you have a food allergy, your body essentially treats the food as something that is threatening to your body and therefore mounts an attack against it.  The reason for the attack is that particles of that food and other molecules have traveled from the intestines into the bloodstream; but they are not supposed to be there.

How did they get there?  Through what is known as a leaky gut.  A normal, healthy intestine has walls that are tight, allowing only small molecules such as vitamins, simple sugars and amino acids to pass through it.  But when the gut becomes overly permeable, larger molecules, toxins, bacteria and bits of undigested waste pass through into the blood stream.  These molecules are not supposed to be in the bloodstream at all.

The result is that this triggers a response in the body, and the large molecules are treated as foreigners, triggering an immune reaction leading to digestion problems, autoimmune diseases and additional food allergies.  If your body begins producing antibodies to certain foods and food groups, then those foods will be treated as pathogenic by your body.

What are the causes and symptoms of leaky gut?

There are many causes of leaky gut.  These include:

  • Anti-inflammatory medications such as ibuprofen and aspirin
  • Alcohol and caffeine
  • Antacid medications
  • Food additives
  • Allergies to food
  • Stress
  • Infections within the bowel itself
  • Diets high in refined flours, sugars and other processed foods
  • Candidiasis
  • Antibiotics

If you have leaky gut, you may experience a range of symptoms such as fatigue, joint and muscle pain, pain and bloating in the abdomen, skin rashes, arthritis, fibromyalgia, and depression.

The solution

The good news is that if you think you have leaky gut, there are several action steps you can take to begin healing.  The key is to remove anything that may be contributing to your condition, while at the same time feed your body what it needs to begin repairing the damage.

Try the following suggestions to start on the road to healing and health:

  1. Eliminate alcohol and caffeine from your diet.
  2. Stop using all anti-inflammatory drugs.
  3. Chew your food thoroughly and take a digestive enzyme to aid digestion.
  4. Take probiotics to increase the number of friendly microbes in your intestines. We recommend Advocare’s Probiotic Restore for a high quality probiotic.
  5. Eat at least nine servings of fruits and vegetables each day.
  6. Stop eating refined, white flour, sugar and processed foods.
  7. Drink plenty of filtered water.

 

Coppell Fitness Camp 2014 Client of the Year Winners

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Thank You for helping us choose choose our Client of the Year. Get You In Shape had 5 winners that are below.

Runner Up Client of the Year Kelly Dark

Kelly Dark Before After 2

Name, occupation, where you live, and how long you have been in the Get You In Shape program? Answer: Kelly Dark, I am a Commercial Insurance Broker and live in Coppell, I have been a GYIS client for 7 months

Where you were at in your life before Get You In Shape? What did your life look like? Answer: My life was pretty sedentary, I have a desk job and made no formal effort to include exercise in my routine. We walked a lot on weekends.

Why did you decide to join the Get You In Shape program? Answer: I was at a plateau with weight loss alone. I had lost about 20 pounds and wanted to lose 10 more. After trying several other class type exercise programs, it is the team aspect and variety I liked that makes this program unique compared to zumba, water aerobics or kick boxing. There is a great deal of social interaction and the people are all very friendly and encouraging and I knew this is what I needed to finish my weight loss journey.

What was your first experience or first impression with Get You In Shape? Answer: My first impression was that the sessions were fun, full of variety, the people are nice. Also the personal trainers are wonderful; they make it like a group session with a personal trainer aspect with their help with the exercises. My first impressions have not changed.

What are some of the tools from the Get You In Shape program you have used that has helped you? Answer: I track food and exercise, I have boot camp on my calendar as a reminder to be accountable…

What do you like most about the Get You In Shape Program? Answer: The variety of exercises is not only the best way to get in shape from a physical perspective but also from a longevity standpoint. If I don’t get bored, I don’t want to quit.

How has the Get You In Shape program helped change your life? Answer: It has made me love exercise, I feel great and I feel strong. I feel better about myself, I am a happier person. I am less stressed at work. It has also impacted my time management because I want to get exercise in each day I have to plan the other things I also need to get done.

What is your proudest moment or moment or results from the Get You in Shape program? Answer: I started out not being able to run a ¼ of a mile, now I can complete, without walking, a 10K.

What are the results that you have achieved from the Get You In Shape program? Answer: I have lost 10 pounds, 13 inches, gained leg and arm muscle, gone from a size 12 to a size 6, my blood pressure has gone from 140/90 to 100/60.

I would also like to speak to about joining with your spouse. If you join with a spouse or friend, you will have one more thing in common that you can share. My husband and I are at different fitness levels and have different challenges for ourselves, but we are still doing it together and it is one more thing that brings us together.

Runner Up Client of the Year Jim Dark


JimDarkBeforeAfter 1

“I’m really proud of the fact that I am in the best shape, literally, of my entire life. This includes my six year period as an Army officer in the 1980’s. I have more lean muscle mass, and I can do more pushups and situp than ever in my life.” Jim Dark

Name, occupation, where you live, and how long you have been in the Get You In Shape program?
My name is Jim Dark. I live in Coppell, and I am a History teacher in Arlington. I’ve been with the Get You In Shape program since April 14, 2014.

Where you were at in your life before Get You In Shape? What did your life look like? Well Kelly and I had been actively losing weight using mostly diet alone. While we do some walking, we weren’t active enough. Both of us were approaching our goal weights, but were having a hard time losing the last little bit of weight using diet alone. Inspired by a friend to increase our activity level, we checked out some of the programs at the Aquatic Center. Shortly after that, we decided to check out the Get You in Shape program

Why did you decide to join the Get You In Shape program? We were looking for an activity that we could enjoy, and something we could do together. We had seen the program in action before as we walked in the park on the weekends. After looking into Zumba, Aqua-cize, Cross Training and a few others, we decided to give this a try.

What was your first experience or first impression with Get You In Shape? I was really impressed with the staff and personal trainers. They were very encouraging and supportive. As a veteran, I’ve been to a real boot camp, and I don’t remember my drill sergeants being that nice! But the Get You In Shape team of trainers are constantly telling you how good you are doing. If you are doing an exercise incorrectly, they gently correct you and get you on the right track.

What are some of the tools from the Get You In Shape program you have used that has helped you? Well, the boot camp of course. Over the summer, I also took advantage of the Cardio Club program to do some really intense cardio training on my off days.

What do you like most about the Get You In Shape Program? This can be one thing or a number of things.

One thing that I really enjoy is the camaraderie you get with your fellow boot campers. Everyone is obviously goal oriented and of a similar mindsight to you, so you have something in common with everyone. We’ve made a lot of friends at Get You In Shape. One thing that makes the sessions fun is getting the support of your friends. We work a lot in teams, so we joke and cut up, give each other a hard time all in good fun, and that tends to make the sessions a lot more enjoyable.

I also like how the exercised are mixed up. You rarely do anything for longer than a minute, so there is never any monotony at all. Sometimes I go two to three weeks before I repeat an exercise.

How has the Get You In Shape program helped change your life?
I was beginning to suffer some adverse health effects from my weight before I started my weight loss. I had elevated blood pressure and a rapid heart rate, and suffered from anxiety due to my work. By simply getting myself in better shape, I was amazed at how healthy I got, and how fast. Just two months after I started, I had a routine physical, and my doctor commented on how much healthier I had gotten since my previous visit.

What is your proudest moment or moment or results from the Get You in Shape program? I’m really proud of the fact that I am in the best shape, literally, of my entire life. This includes my six year period as an Army officer in the 1980’s. I have more lean muscle mass, and I can do more pushups and situp than ever in my life. I can’t run quit as fast as I did back in the day, but I have far better endurance. I recently completed my first 10K, and will be doing another one on Thanksgiving Day. I recently ran a personal best 5k time of 25 minutes, 8 seconds..I am seriously considering training for a completing a half marathon, something that a year, I wouldn’t have even thought possible.

How has the Get You In Shape Program impacted other areas of your life?
Well, my increase in activity has put an end to the anxiety issues that I was dealing with, without the need for any medication. I also sleep better now, and feel much more rested.

How has the Get You In Shape Program impacted other areas of your life? Well, my increase in activity has put an end to the anxiety issues that I was dealing with, without the need for any medication. I also sleep better now, and feel much more rested.

What are the results that you have achieved from the Get You In Shape program? I’ve lost 8 pounds over all since I started. I’ve lost a total of eight inches, which doesn’t sound like a lot. But I’ve notice that I am just a lot more solid, and a lot less flabby. I really enjoy the way I look now, compared to how I did look. Before I started losing weight, I was getting to the point that I felt embarrassed at time. Now I feel great, and I’m very proud of the results I have achieved.

I would just caution anyone considering this program to not be intimidated by the name “Boot Camp,” because it isn’t like that at all. It is challenging, but it is also run in a very efficient and compassionate manner. Anyone who tries this program will find out that the results are well worth it.

3rd Place Client Of the Year – Amy Bishop

3rd Place WON $100 + Free Month of GYIS Fitness ($249 Value)
Altogether, 3rd Place  won more than $400 in Prizes!


Amy Bishop Before After COY1
Name, occupation, where you live, and how long you have been in the Get You In Shape program?

Amy Bishop CPA – auditor at local public accounting firm in Flower Mound. I’ve been in the Get You In Shape program for 5 months (July 2014)

Where you were at in your life before Get You In Shape? What did your life look like? Before Get You In Shape, I was, and still, a mother of 7 year old twins (Josh and Makena) when a job that is very stressful and I make it stressful as well. I would eat my stress away. Well, I tried. I would grab candy as I walked by, handfuls at a time. The pounds over the years packed on. I was depressed because of how I felt about myself. I hated what I had allowed to happen. I was tried all the time after work and did not have the energy to play with the kids. Also, I had started to walk around the park and started the Couch to 5K program. I started to get pain around the knee and looked it up and it appeared that I had runner’s knee. All the research showed that I need to strengthen the muscles around the knee. So, I needed strength training. A co-worker reminded me of the time that I lost all my weight before and that I was doing some boot camp (which was Get You In Shape).

Why did you decide to join the Get You In Shape program? I decided to join Get You In Shape because I needed a change. I needed to focus on me and get back to a place that I felt good about myself.

What was your first experience or first impression with Get You In Shape? My first impression of Get You In Shape after returning back from when I was here (@ Get You In Shape) in January 2009 was the people. The personal trainers were the same and there were others that had been there when I was there back in January 2009. I don’t remember them but after talking with some, they mentioned how long they had been with the program.

What are some of the tools from the Get You In Shape program you have used that has helped you? Some of the tools I have used from the Get You In Shape program are My Fitness pal, Facebook community, Advocare nutrition products that are in the Nutrition System and the member’s only website for workouts when I was on vacation.

What do you like most about the Get You In Shape Program?
What I like most about Get You In Shape are the people and the community. Everyone looks after everyone. The personal trainers check in with you when I miss to make sure that everything is good.

How has the Get You In Shape program helped change your life? Get You In Shape has helped change my life by motivating me and encouraging me. I have more energy, strong and more motivated.

What is your proudest moment or moment or results from the Get You in Shape program? My proudest moment is my mile time. My first month was 11 minutes and 29 seconds (I believe) and November time was 8 minutes 57 seconds. I have not had that time probably since high school. I am ready to get to under 8 minutes as my next goal.

How has the Get You In Shape Program impacted other areas of your life? Get You In Shape has given me the energy that I needed. I am able to run without pain in my knees. I have the energy to play with my kids. I sleep better. I am motivated.

What are the results that you have achieved from the Get You In Shape program?
I have lost around 30-32 pounds and around 14-15 inches since joining 5 months ago. I have the increased energy and sleep better.

__________________________________________________________

2nd Place Client Of The Year Joe O’Brien

Runner Up won $100 CASH + 3 Free Months of GYIS Fitness ($657 Value).
Altogether, 2nd Place won more than $800 in Prizes!


Joe Before After COY3

Name, occupation, where you live, and how long you have been in the Get You In Shape program?
My name is Joe O’Brien. I am the Director of Engineering for Triumph Accessory Services – Grand Prairie (Aerospace MRO Company). I live in Coppell with my wife Leanna, two boys Owen and Corbin, and our pup, Ryker.

Where you were at in your life before Get You In Shape? What did your life look like?

Much like it is now in the sense that life is still quite busy with a demanding job and young kids, but I was much less active on a daily basis than I am now.

Why did you decide to join the Get You In Shape program?

I wanted to see if it would help me to lose some weight. The financial commitment was not huge for the short initial commitment I made, and I wanted to see if this program could really help provide legitimate results in the short and, hope upon hope, the long run also. Honestly, I really doubted how good this program would be because I have had many subpar experiences with workout programs and workout commitments in the past. Several times in the past I paid for services I did not ultimately receive, other times I just had difficulty sustaining a commitment to working out.

What was your first experience or first impression with Get You In Shape?

My first impression with Get You In Shape was that the program was legitimate — By the way, this is a big compliment from me because I have had many experiences with workout groups that would best be termed flaky — I have always been athletic so I felt sure I could do the workout, but I also felt that the workout would be a good challenge. I liked the trainer-led sessions. I liked that the personal trainers were upbeat and positive. I liked that the workouts were outside. I liked that the same group of people were participating in the workout on a daily basis. I liked that I just had to come ready to work out and that I did not have to develop a workout regimen or routine every day. I liked that the workouts were different every day and that anyone could do the workout through modifications or decreased reps, etc. as needed — the fact that anyone can do the workout strikes me as analogous to the Biblical concept that it is not the healthy who need healing so come as you are. In the same way, come as you are to get in shape. If you wait until you are in shape, you will never get in shape…Gotta love flawed circular logic! — I liked that Get You In Shape provided knowledge to help answer questions like what constitutes good nutrition. I liked that I felt accountable to the trainers and the group of people to be there every day ready to work out and get in shape.

What are some of the tools from the Get You In Shape program you have used that has helped you?

Especially early on in the program, I gleaned knowledge from the literature Get You In Shape provides. I learned better what kinds of foods to eat, amounts thereof, etc. I had really been lacking some of this fundamental knowledge. Another tool Get You In Shape touts is the “My Fitness Pal” app for smart phones that helps one track calories associated with activity and food throughout the day. With this app, I realized that I was eating more food than I really needed and I was really blown away by how many calories are in certain foods that may be otherwise “healthy.” When I really started to pay attention to my caloric intake I was blown away with how many calories are in foods that I was eating on a regular basis. It really struck me at a personal level that our restaurants in the US justify charging higher and higher prices by providing more and more food which customers perceive as more value. In reality, though, most people do not really need as much food as even “normal” meals have in them. The bi-weekly measurements (weight and dimensions – waist, hips, arms, thighs, etc.) help me to stay motivated and accountable. The on-going fitness challenges such as the timed mile help to spur on my competitive nature. Get You In Shape provided me the “carrot,” and I hope to be a “carrot” for others.

What do you like most about the Get You In Shape Program?
What I like most about the Get You In Shape program is that it is not just about one thing. People are complex. We are not able to be easily categorizes and simplified into a small box. The Get You In Shape program is sustainable long term because the trainers are encouraging and provide accountability, because the group of people with whom you work out become more like family every day, because Get You In Shape encourages everyone in the program from the start to remind themselves of their reason(s) for getting into shape (health, family, increase activity levels, etc.).

How has the Get You In Shape program helped change your life? The Get You In Shape program has helped change my life by providing a sustainable program where I can come every day to get and stay in shape. Get You In Shape has given me a venue for sustaining a high level of physical activity.

What is your proudest moment or moment or results from the Get You in Shape program? I think my proudest moment with Get You In Shape what when I first weighed in at less than 200 lbs. My next proudest moment was when I first broke the 6 minute mark running the mile.

How has the Get You In Shape Program impacted other areas of your life? The Get You In Shape program has impacted my life in that I have had to buy a new wardrobe of clothing!! Feel bad for me! Honestly, though, when I started the program I was wearing 38” waist pants and my 17 – 17 ½” neck shirts were a bit tight. I have now had to get rid of these pants and shirts because they are too big. I am back in a 34” waist (comfortably!) and 16” neck for my dress shirts. My XL shirts are now too big and blousy as well.

What are the results that you have achieved from the Get You In Shape program? Since starting the Get You In Shape program almost 5 months ago, I have lost nearly 30 pounds and 23 total inches, including 6 inches from my waist. I have improved my best mile time from 7 minutes and 28 seconds to 5 minutes and 52 seconds. Generally speaking, my overall fitness has greatly improved. For example, when I first started with Get You In Shape, I was able to really push myself and run a 5K with maybe an 8.5 minute mile average (at least more than 26 minutes to run a 5K). About a month ago, I ran a Get You In Shape community 5K in 22:05. Earlier this week, on my “off-day cardio” sessions Tuesday and Thursday I ran 8 miles and 8.5 miles respectively–about an 8 minute mile average but for 8 + miles!!. I have never run or been able to run this much in the past. In addition to performance improvements, overall, my body feels better. Specifically, my lower back, neck, and knees hurt less now than when I began!

I came across this picture of me from several years ago after I had begun a more sedentaryJoe Before After COY3 existence at work and my activity levels had significantly decreased following college. I did not realize how out of shape I had gotten. I had always been an athlete in great shape, but when I began working, had children, pursued advanced degrees and professional certifications, my activity level declined and my eating habits worsened. I did not place enough priority on building a new habit of sustaining healthy activity. I am grateful for the Get You In Shape program because, in the midst of a busy life, it provides a fantastic, sustainable venue to help me stay in shape!

1st Place Client of the Year Winner Candy York

Candy Before After COY 31

Name, occupation, where you live, and how long you have been in the Get You In Shape program? Candy York. I’m a Food Scientist and Director of Product Development for a small prepared food company. I’ve lived in Coppell since April of 2013. October’s session marked my first anniversary with Get You In Shape

Where you were at in your life before Get You In Shape? What did your life look like? Before moving to the Dallas area, I was averaging 10-14 hours a day at work and working on weekends. I didn’t have much time for anything other than work, so exercise and even eating right were not a priority. I was exhausted. With my health issue and complete imbalance on work/ life, something had to give.

Why did you decide to join the Get You In Shape program? After struggling for 3 years to get a chronic health problem under control, I finally had the energy to consider exercising again. It coincided with the Get You In Shape 6th anniversary promotion I saw in the margins of my web browser. I enjoy team sports and group exercise. And while I had heard of Fitness Boot Camps, I wasn’t sure what to expect.

The biggest change came from my fellow fitness boot campers. I’m a social animal and the warm and welcoming people at boot camp have become my friends. In a new city, being able to establish a community can be difficult. Regular activities we’ve done together (like paddle boarding), additional challenges outside of fitness boot camp and healthy dinners have helped me to make friends outside of work. Physically, I noticed immediate changes in circulation as the edema in my ankles was resolved. I definitely enjoy an increased energy level that I’ve begun to take for granted as my new normal!!

What is your proudest moment or moment or results from the Get You in Shape program? My proudest moment is realization of my “So That” Candy After_trickgoal I established in my introductory meeting had been met. My “So That” was to become physical able to participate in the active life of my grandson.) This October, not only was I able to easily navigate a 5 mile Trick or Treat route with my grandson, the following day I was able to jog by his side while he was on his bicycle. My amazement came at the time I realized the dog was just not walking but actually loping and I was maintaining my pace with the dog and with the bicycling boy. I still get emotional when I realized I had Candy After_walkingfulfilled my promise to myself. Now it’s time to revise my “So That”. I doubt it will ever be to run a marathon…that is not my dream, but someone else’s….but I’ll find something meaningful to achieve.

How has the Get You In Shape Program impacted other areas of your life? I’ve gotten involved in the community activities sponsored by Get You In Shape. Giving back is easier when the date and time are already established. I’ve also worked harder at cooking for one. Previously, it was easier to grab something “prepared”. The choices aren’t always as good as putting together something myself. When I’m successful, I enjoy sharing with the GYIS’ers.

What are the results that you have achieved from the Get You In Shape

Candy earning some cash in our 10 week Transformation Contest this year.

Candy earning some cash in our 10 week Transformation Contest this year.

program? My performance and my progress peaked at the end of June. I had lost 55 lbs and an overall total of 34.5”. It’s interesting to compare results of testing when compared to the measurements. The fastest times and greatest reps came at the time when I was at my peak. Shortly after July 4, I had some chronic health issues that have just recently been resolved. I’ve backslid a little, but continue to find that peak performance level. No matter how I feel, I always feel better after the Get You In Shape Boot Camp.

 

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