Coppell Personal Trainer

Monday Motivation – Aug 18th

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Does life got you down at the moment?

Everyone has down days, down times.  The true test of who we are is what we do when we get knocked down.

Rocky Balboa  perhaps one of the most inspirational film characters of the 20th Century.  Everyone loves Rocky.  It’s an iconic series of films that have inspired millions of people.

One of the greatest speeches Rocky Balboa ever gave was from the 2006 movie of the same name:

“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done! Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain’t where you wanna be because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that! I’m always gonna love you, no matter what. No matter what happens. You’re my son and you’re my blood. You’re the best thing in my life. But until you start believing in yourself, you ain’t gonna have a life.”  - Rocky Balboa

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Please feel free to look around the website and sign up for our free reports. If you are in the Dallas and Coppell area, let us know how we can help you. We have free trial weeks of our fitness boot camp and free informational meeting about our 24 Day Challenge.

If you live close to or work close to Coppell, Irving, Valley Ranch, Las Colinas, Grapevine, Carrollton, Plano, Flower Mound, Dallas, Southlake, Lewisville and other Dallas area cities, Get You In Shape has both fitness program and nutrition programs for you.

Coppell Trainer Tip – 5 Back TO School tips

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Here are some areas to focus on for back to school prep:

 

1.  Sleep schedule.  A few days before school starts, ease their bed times and wake times back 15 minutes each day.  This will help them to painlessly get used to a more school-friendly sleep schedule.

 

2.  Daily schedule.  Your children have probably grown accustomed to lower pressure schedules this summer.  When school starts, having a schedule is critical. Make it all work by creating a schedule that your children can follow.

 

3.  Chores.  Everyone needs to pull their share of the load.  Assign each of your children age-appropriate chores to do.  Offer rewards for a job well done and give additional chores for non-compliance. 

 

4.  Planners.  Get each of your children a planner and help them to get used to using it before school starts.  The more familiar they are with their planner, the easier it will be for them to use it when classes and other activities get underway.  They should track class schedules, homework schedules, sports and club schedules and even their chore routines. There are also a lot of apps for this. (You should be doing this too!)

 

5.  Fitness.  It goes without saying that your children need to move. Literally. Not only will their grades likely improve, but they will be less stressed.

 

Back to school prep doesn’t have to be difficult; it just takes a little planning.  So demand a new standard of yourself and use these tips to plan before school season.

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Coppell Trainer Spotlight of the Month: Brooke & Heather

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The Get You In Shape team hand selects clients each month that we feel have Transformed their health and fitness.  The Get You In Shape Spotlight clients for August certainly have made HUGE strides in their first 5 months of the Get You In Shape program.   Brooke & Heather both started boot camp in March of 2014 and developed a friendship at boot camp while increasing their fitness and health.  Check it out below.

Question #1  Name, what you do, and where do you live?

Brooke: I am the Branch Manager for an Irrigation and Landscape Supplies Distributor and I live in Coppell, TX.

Brooke Before After Picture

Heather Before After PictureHeather:  I work in Lewisville, TX as an internal auditor and live in Irving.

Question #2  Why did you decide to join the Get You In Shape program?

Brooke:  I joined to lose weight, get back in shape, gain self-confidence, and develop better eating habits.

Heather: I found the Groupon for Get You in Shape and decided to join to get into a regular workout routine.   I have really enjoyed the consistency the program provides, expertise of the trainers, and the great workouts.

Question #3  What was your life like before joining the Get You In Shape Program?

Brooke:  As far as exercising, I was very inconsistent and had no routine. I had low energy, especially towards the end of the day. Just overall, I felt very “blah”.

Heather:  I have always led a healthy lifestyle, but after starting a career in Corporate America it became more of a challenge to find time to workout.  The Get You in Shape program provides flexibility and works really well with my work schedule.

Question #4  What was your first impression from the Get You In Shape program?

Brooke:  Within the first week I knew I would love the routine. The times fit into my schedule well and I immediately made a friend (Heather) to help keep me accountable. In just the first month I felt better about myself and my body. I had more energy and most of all was in the routine of going and enjoyed working out.

Heather:  Loved it!!  The trainers provide a great atmosphere where they work with your fitness level and also challenge you to do better.  I really like that each workout is different.

Question #5  What have been some of the tools you have used that have benefited you?

Brooke:  I’m doing the Summer Slim Down Challenge. The Advocare products work well for me. I like the accountability calendar and the My Fitness Pal App as well.

Heather:  I have utilized the MyFitnessPal app and the Get You in Shape emails with tips and links.  Also, I love the access to the Member Only Website, which includes the trainer tip blog,  nutrition plan and program ideas, and the Get You In Shape Program/Exercise booklets.

Question #6  How is the Get You In Shape program different from other programs you have tried before? What makes Get you In Shape different or unique?

Brooke:  I feel like there is more client involvement and comradery than any other program I have tried. The workouts are tough but fun. Never boring and never the same thing over and over again. It keeps you engaged and wanting to come back for more. The trainers are motivating and super nice. From the Trainer Tips emails and the fun stuff like Build Your Own Program, it keeps it fun and GYIS provides so many tools to help.

Heather:  The amazing trainers & staff that organize and make everything possible.  The other boot campers also make this program a great experience with additional motivation and support.

Question #7  What results and benefits have you experienced in the Get You In Shape Program?

Brooke:  As far as results, I’ve lost more inches than pounds. Which just tells me I’m gaining muscle and losing fat! After 3 months, I’ve lost 1.5” off my chest, 3” off my waist, 2.25” from my hips, and 2” from both thighs. I’ve lost 4lbs from my starting weight. I have so much more energy and self-confidence now! I feel good about myself and I feel good about how I look. I’m much more conscience about what I eat and I feel much healthier overall.

Heather:  I have felt a huge improvement in my energy during the day and I am also sleeping better at night.  I feel great!   Since starting in March, I have lost 7 pounds and noticed an improvement in muscle tone.  I started off with a 8.32 minute mile and I am now down to 7.41–very exciting!

Question #8  What would you say to anyone looking at this program?

Brooke:  To anyone looking at this program I would say join. You will not find a better program with better people that actually works. Joining was one of the best decisions I’ve made for myself.

Heather:  Come try it out! If you are looking for improvement, results, and a great training staff – then this is the perfect program.

Coppell Trainer Spotlight of the Month Jim and Kelly

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Coppell Trainer Spotlight of the Month Jim and Kelly


JamesbeforeAfter500

KellyDarkBeforeAfter500

The Get You In Shape team  hand selects client each month that we feel have Transformed their health and fitness. The Get You In Shape Spotlight clients for July certainly have made HUGE strides in their first 8 weeks of the Get You In Shape program. Check it out below.

Question #1 : Name, what you do, and where do you live?

My name is Jim Dark, I am a Junior High History Teacher in Arlington, and I live in Coppell.

My name is Kelly Dark, I am Commercial Insurance Broker and I live in Coppell, TX with my husband and our 17 year old daughter.

Question #2: Why did you decide to join the Get You In Shape program?

Answer from Jim: Kelly and I had been working on losing weight, mainly diet alone for several months, starting in August of 2013.  We had seen the boot camp program workouts on a few Saturday mornings when we were walking in Andy Brown Park.  We got inspired at a Weight Watchers meeting by a member who had seen dramatic results by increasing her activity level.  So we got to thinking about doing that.  We joined the aquatic center, and tried several different classes.  They were all right, but not really what we were looking for.  We just got to talking one evening about checking out a boot camp program, and knew that there was one in the area.  We literally just googled “Boot Camp Coppell” and there you were.

Answer from Kelly : My husband and I tried various forms of activity from simply walking to Zumba to acquacize to circuit training.  All seemed either boring, required an extreme amount of coordination or were just plain intimidating with only one level – expert – available. GYIS offers many fitness levels,  you can go at your own pace, do alternate exercises if one is too hard or not right for your body’s needs, the workouts are never boring, and strengthens weaknesses such as lack of coordination rather than requiring top skill right up front.  I also read 25 reviews on Google going back 4 months to years ago and they all said the same thing – this program is great, they lost weight, the instructors were friendly and encouraging, they were never bored. I figured 25 people all saying the same thing can’t be wrong.
Boot Camp Free Trial

Question #3:What was your life like before joining the Get You In Shape Program?

Answer from Jim: As a teacher, I lead a pretty active lifestyle, but I still needed to achieve the weight loss goals I had set for myself.  I lost weight, using diet alone for a few months, but then got stuck at about 163, which was 8 pounds higher than the goal I had set for myself of 155.  I spent about 12 weeks see-sawing back and forth over that number before we decided to start the Get You in Shape Program.

Answer from Kelly :I was psuedo sedentary… as I mentioned before we tried various activities but never enjoyed anything enough to do it regulary or continually.


Question #4: What was your first impression from the Get You In Shape program? 

Answer from Jim: We attended our first session on April 14, 2014.  It was a little intimidating for me at first.  I’m a veteran, so I’ve been to a REAL BOOT CAMP.  But it was a far cry from what I expected.  The staff is supportive, and encouraging.  They also offer a series of ways to increase the intensity of each exercise, so a newcomer can come into a workout, and adjust down to their level of fitness, while those who have been at it for a while can increase to a level that they need to meet their goals.  It’s very flexible, and the staff is wonderful.

Answer from Kelly : I joined 8 weeks ago and from the beginning I found everyone to be friendly, encouraging, the workouts were and are still difficult. But, you want to feel like you got a good work out, right? It felt like and still feels like a group personal training session. I can always ask for help if I am not doing an exercise correctly and I always appreciate the individual instruction I get when I think I am doing an exercise correctly but really am not.  The program as a whole is well run and organized.


Question #5: What have been some of the tools you have used that have benefited you?  

Kelly: One thing about this program that I liked was that some of the tools utilized were tools I was already using such as tracking food, eating six small meals a day, being accountable for getting in workouts. I may not use the Get You In Shape tools that are available through the program as I track through a different site and I use my Outlook calendar for making sure I get to workouts, but Get You In Shape‘s tools and beliefs about fitness and nutrition fit with what I believe thus making it very easy to keep it up and maintain for what I see as a lifetime.
Boot Camp Free Trial


Question #6: How is the Get You In Shape program different from other programs you have tried before? What makes Get you In Shape different or unique?



Answer from Jim: My first impression about what makes it unique is how the exercises are mixed up so much.  Every workout is a challenge, because you rarely do the same exercise in any single week.  You definitely don’t settle into a routine, which is what makes a lot of people give up on exercise plans.  You go to boot camp every time knowing it will be different, and every time, you get presented a new challenge to conquer.
Answer from Kelly: I haven’t tried another “boot camp” but this program is different from all other forms of activity I have tried in that we do many different things, it never gets boring. The group environment is great with encouragement, laughter and a common feeling that we all DID IT!!  The personal trainers all help us make sure we get the most with each movement so that we feel the exercise how and where we should feel it which you don’t get from the regular group exercises such as zumba or acquicize.

Question #7: What results and benefits have you experienced in the Get You In Shape Program?
 

Jim: I’m a former Army officer, so I was used to judging my fitness in terms of pushups, situps and a timed two mile run.  When I started, I could barely knock out 10 pushups from the toes.  Within just a little over a month, I was doing Pushups for Charity, and did 44 pushups in 90 seconds.  My last timed mile run, I did in 7:40, which is the fastest I have run a mile in 17 years.

Once I started the program, I very quickly hit my goal weight of 155, and settled into a maintenance routine designed to turn my remaining body fat into muscle.  And it’s working.  I am holding my current weight, but the twice monthly measurements are showing me that my body weight is changing from fat to muscle.  

Very quickly, I’ve lost 5 pounds during the program, but I’ve lost nearly nine inches my body measurements, which proves to me that I am turning fat into muscle.  I’m also easily fitting into clothes that have been hanging in the back of my closet for two years.

But most important to me was my overall health.  I had seen my family doctor in January and I had a number of blood screening issues that were troublesome, as well as work-related stress and anxiety issues.  I went back in early June, after about six weeks of Boot Camp, and had a complete physical.  I ended up with doctor telling me how much healthier I was than six months before.  I was no longer taking two medications I had been taking daily.  My blood pressure had dropped from Pre-Hypertension to very healthy, and my heart rate had dropped significantly.  

Get You In Shape has pumped me up and motivated me to look into doing a Beginner’s Triathlon, and when I mentioned this to my doctor, his response was “Go for it!”

Overall, I feel like I am in the best shape of my life, including when I was a 33-year-old Army officer.  I am really looking forward to continuing with the program and seeing where it can take me.


 Kelly: In 8 weeks’ time,
I have only lost 3 pounds but I have lost 14.25 inches overall in 8 weeks. HOLY COW – 2 1/2″ in my chest, 2 1/4″ in my waist, 2 1/2″ in my hips, 1 1/2″ in each leg and each arm. In EIGHT WEEKs I have gone from a size 12 to a size 8.   I have been on the Weight Watchers plan for 8 months, not weeks, for diet alone and have not lost this many inches.  

As for my health this program has reduced my stress level at work,  I love the outlet it provides along with the camaraderie with the other participants. My blood pressure is proof of this as I was pre-hypertension in April and now am in normal range.  This program has also helped me sleep through the night and wake up feeling rested and ready to go.

Question #8: What would you say to anyone looking at this program?

Jim: If I had to describe this program in one word, I would say “TRANSFORMATIONAL.”  The mix of activities makes a world of difference in achieving results.  

I would also tell anyone looking at this program to not be intimidated by the words “Boot Camp.”  It is all adjusted so that a newcomer can fit in nicely.  You can do what you are capable of, even if that isn’t much, and you won’t be criticized.  The staff is polite and encouraging, and everyone of them takes part in the daily workouts at some point.  They will do exactly what they are asking you to do at some point during the day.  They lead by example, which is significant to me.  More importantly, you will never be expected to do more than your best.  

Finally, I would say that one of the things that I loved about being in the Army was the camaraderie.  I miss that a lot, but I found it again when I joined Get You In Shape.  Within just a few days, I found myself both giving and receiving some friendly give-and-take, making friends, and encouraging each other to keep moving forward.

 Kelly: I would also tell anyone looking at this program to not be intimidated by the words “Boot Camp.”  It is all adjusted so that a newcomer can fit in nicely.  You can do what you are capable of, even if that isn’t much, and you won’t be criticized.  The staff is polite and encouraging, and everyone of them takes part in the daily workouts at some point.  They will do exactly what they are asking you to do at some point during the day.  They lead by example, which is significant to me.  More importantly, you will never be expected to do more than your best.  

Coppell Trainer Tip : Beating the Summer Heat

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Coppell Trainer Tip : Beating the Summer Heat

Get You In Shape started the Coppell Fitness Boot Camp in 2007 partnering with the City of Coppell to have an outside group fitness program. That means that we have be successful at staying alive for the Summer months of 2008, 2009, 2010, 2011, 2012 and 2013. That is six HOT TEXAS summers altogether that we have been able to continue to provide the level of service people are looking for in a health and fitness program. This blog post and Coppell Trainer Tip is really about warmer weather education and bring prepared for working out in the HOT Summer months in Texas.

The biggest thing that Get You In Shape does is change the programming up a little bit for the sessions that the temperature is the highest (the 8am, 12pm and both evening sessions). All that just means is that the workouts are slightly adjusted to factor in being the sun as apposed to being in the shade.

Before going into tips it’s important to be aware of the increase in heat and humidity and what it does to our body. Our bodies are warmer than the environment. When that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. It’s really important to follow the tips below so you do not get to the point where you encounter heat exhaustion or heat stroke.

The body cools off by sweating which is why it’s important to hydrate yourself throughout the day. As long as you do that, your chances of getting heat exhaustion or heat stroke decrease drastically.  It’s when you become dehydrated that the problems start.

Signs of heat exhaustion include general fatigue, nausea, dizziness, muscle cramps, weakness and an increase in body temperature.

It’s important to know that it if you are hydrated and treating your body right, it’s perfectly safe and effective to workout in hotter temperatures. Just look how popular the bikram yoga or hot yoga has been for years. For many people, though, they just don’t like the extra sweat and the time it takes to their bodies to get used to the warmer outside temperatures.

Coppell Trainer Tips to Beat the Texas Summer
1. Stay Hydrated – Water, Water and more Water.
It’s important to drink water throughout the day and NOT just during your workout session.
Tips to ensure you are drinking more water are in the video below

Some steps that will help ensure that you are drinking enough water throughout the day.
1. Have a glass of water by your bed before you go to bed. When you wake up, drink the water.
2. Bring a water bottle everywhere you go and make sure you at the least drink 8 ounces each hour. An easy way to figure this out is to drink a 20 ounce bottle of water every 2-3 hours.
3. Drink a glass of water before and after each meal. It will help control your appetite by drinking it 15-30 minutes before your meal. Another great benefit to drinking water before and after each meal is that it will help in the digestion process.
For anyone working out more than 60 minutes, Advocare’s Rehydrate is a great addition of nutrition for the body for hydration. Get You In Shape has had great success with clients benefiting from adding Rehydrate to their day (and workout) to help with hydration for their body.

A Tip for anyone working out in the evening or later in the day – following the tips above and drinking water throughout the day can help you.

Make an effort to drink more water and you will begin to notice a difference in how you feel throughout the day.

How much water should you be drinking? It is a general rule to drink half of your body weight in ounces. An example would be if you weigh 150, you will need to drink at least 75 ounces in water. Know that most people will generally need more water each day when the temperature changes, especially if you are exercising outside. If you are exercising, your body may need more than this. The color of your urine is a good indication if you need to drink more water or not. If your urine is clear, this means you are hydrated. If your urine is dark, this means you need to drink more water.

We also have two more great Coppell Trainer tips about water and how it can effect your weight loss and health / fitness.

http://getyouinshape.com/coppell-health-tip-of-the-week-hydration-heat-and-water/

http://getyouinshape.com/trainer-tip-health-and-weight-loss-benefits-of-drinking-water/

2. Listen to your body – As noted, if you are properly hydrated, it is safe to workout in warmer temperatures. Know that it may take a few weeks for your body to adapt or get acclimated to it. It’s important that you listen to your body, go at a slower pace when you may need to slow it down and rest when you may need rest. An important key is that you continue to workout and NOT use the outside temperature as an excuse. Your body has to work hard (burn more calories :) to adapt to the change in body temperature and the outside temperature. This again is why making an effort to stay consistent in your daily, weekly and monthly exercise is key to you achieving your health and fitness goals. Know that your workouts may not be as great as when the temperature is perfect but you will still benefit from it and workout out will help you in your health and fitness goals.

3. Workout earlier in the day -  Make a change in your schedule and workout in the mornings for a few months before the temperature changes. Making changes is never easy. Especially when it comes to your day to day schedule. We have had a number of clients change from the evening sessions to the morning sessions during the summer because they knew they would not stay consistent with their workouts in the warmer months. This Coppell Trainer tip is not for everyone but it may apply to a few clients which is why we wanted to include.

4. Wear clothing that will breathe. -

5. Add a FrogTog – You can get these at Wal-Mart, Target Academy, etc. it’s a cool towel that can bring down your temp.

6. Bug Spray – Be proactive and make sure you have some bug spray to rid off mosquito’s and bugs.

7. Sunscreen – This is a big one if you are working out in the sun. Make sure you protect your skin with sunscreen.

8. Don’t forget to apply/reapply deodorant – It’s natural to sweat more in the warmer weather. When it comes to working out in close proximity to others (like the Get You in Shape Coppell fitness program), make sure you are applying deodorant (or reapplying it) before coming to the fitness sessions. Since we are a group fitness program, it’s only fitting that we all want to smell good while working out :)

 

Coppell Trainer Spotlight “Rookie” of the Month – Larry – Less Stress, Increased Fitness

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Coppell Trainer Spotlight “Rookie” of the Month – Larry – Less Stress, Increased Fitness

Larry Rodman joined the Get You In Shape Program in March 2014, looking for a way to reduce stress levels and increase his fitness and health.  His wife, Christi, has been a Get You In Shape member since 2008.

1 Name, what you do, and where do you live?  Larry Rodman . I am the Vice President of Sales for ACCO Brands, one of the largest manufacturers of Office Products in the world.  I have lived in Coppell with my wife Christi for 17 years.

2 Why did you decide to join the Get You In Shape program?  I decided to join the Get You In Shape Coppell Boot Camp in early March of this year after being sick for most of January and February.  I had been traveling almost every week for the past 20 years and my body was giving me signs that I needed to do something about it  I lost a lot of my strength and energy and I knew it was time to make some major life style changes.  I saw how much my beautiful wife Christi enjoyed Get You In Shape and how she embraced the program to get in the best shape of her life.  I thought it was time for me to try a new approach to my mental and physical well-being and I cannot thank the Get You In Shape folks enough for what they have done for me in just three months.  This program has allowed me to get my mind and body on the path towards a living a less stressful healthy lifestyle.

3 What was your life like before joining the Get You In Shape Program?  My life was constant chaos, where I did not do a very good job balancing my career and family.  The Get You In Shape program was a terrific platform for me to leverage to get control of my health and allow me to focus more energy on my family and my own mental and physical well-being.

4 What was your first impression from the Get You In Shape program? First week, month, etc…  My first impression was that the program is run by a group of dedicated, and compassionate professionals who are fully vested in giving all of us the platform towards a healthy and fit lifestyle.  The people and the culture of the program make it special and they make everyone feel welcome and comfortable right from the start

5 What have been some of the tools you have used that have benefited you?   I really believe that by combining the Coppell Cardio Club program into the traditional boot camp has really helped me get back in shape.  I can’t say enough about both programs and how they complement one another.  As a runner I can tell you I have been able to have personal bests in my single mile runs, as well 5K and 10K races.  I also just want to mention that the stretching that the trainers lead us through at the beginning and end of each class is something I have really benefited from.  I have never taken the time to properly stretch in the past and I can finally understand and feel the difference it makes when you warm up and cool down appropriately.

6 How is the Get You In Shape program different from other programs you have tried before? Or What makes Get you In Shape different or unique?  I think what makes this program different is that you get all the benefits of personal training while feeling like you are part of a team, a community almost of others with similar goals and objectives in a positive environment with so much encouragement and camaraderie.  Again it is the people that make the program special.   I can’t say enough about the Personal Trainers at Get You In Shape; Julie, Cheney, Kathy, Tara, Cynthia and Brad.  They truly want to help each and every one of us and the people I have met in the program have been terrific and wildly supportive of one another.

7 What results and benefits have you experienced in the Get You In Shape Program?  So far in my first three months in the program more than anything I have been able to develop a nice baseline of physical and mental health.  I think I am now ready to reach my fitness goals.

8 What would you say to anyone looking at this program?  I would say “Just do it!”  The program offers tremendous value way beyond the cost.  The positive culture of the program is just great and the people that lead the program as well as the participants make it special.  I also can’t stress enough the benefit of the Coppell Cardio Club program program on Tuesdays and Thursdays.  It really fits well into the core boot camp and makes this a complete First-Class fitness program for the mind and body.

 

 

 

Coppell Trainer Spotlight – Rookie of the Month – Melissa Evans – 15 lbs. in 4 months

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Coppell Trainer Spotlight – Rookie of the Month – Melissa Evans – 15 lbs. in 4 months

1 Name, what you do, and where do you live?   My name is Melissa Evans, I live here in Coppell and I am a “stay at home” mom who volunteers alot.

2 Why did you decide to join the Get You In Shape program?  My neighbor invited me to “Bring a Friend” week.  I really liked the program, and since my weight was at an all time high (as high as it was during pregnancy), I thought this would get me into better habits.

Melissa Evans Before After picture

3 What was your life like before joining the Get You In Shape Program?  I was reasonably good at exercise before GYIS, but would let other things get in the way.  I aimed for 3 times per week, and if I did that it was a good exercise week.  Realistically, I averaged twice a week.

4 What was your first impression from the Get You In Shape program? First week, month, etc  The first week was very impressive, especially at 5:30 am.  I liked how the trainers would show you different ways to do an exercise for the varied abilities.  The trainers and other participants were so encouraging.  Still is my impression after almost 5 months.

5 What have been some of the tools you have used that have benefited you?   I love My Fitness Pal, and it probably works well because I also used the recommended meal plan in the GYIS packet.  Having the small snacks with protein helps you feel fuller longer.

6. How is the Get You In Shape program different from other programs you have tried before? Or What makes Get you In Shape different or unique?  I like how each day of exercise at GYIS is different but familiar.  It has the variety of workouts so that it does not get routine.  The information on what to do if you are out of town, is a great tool.  I also like the contests they have, the 100 mile challenge has really helped me be more consistent in my off day cardio.  The positive encouragement, while maybe not a tool, does keep you coming back.

7 What results and benefits have you experienced in the Get You In Shape Program?  I have lost 15 lbs in 4 months.  I feel healthier, and I am doing a better job of working out, not letting other things get in the way.  My habits have improved, they are not perfect, but improved.  When I first started GYIS, trying to run around the pavilion seemed like a long way around there, now not so much!

8 What would you say to anyone looking at this program?  I would tell anyone looking at this program, you can do it, no matter what shape you are in.  IT WORKS!

Get You In Shape 100 Mile Spring Challenge 2014

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Get You In Shape 100 Mile Spring Challenge
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We are excited to announce that we have finished the 100 Mile Challenge. Get You In Shape personal trainer Julie McCan wanted to come up with a Spring Challenge to help motivate anyone looking to “Step it UP” and get in more cardio during 8 weeks. We thought we would get 10-15 clients to sign up and commit but we ended up getting over 60 people committing to it and 54 FINISHED!!
Everyone who finished got a 100 Mile Finisher shirt and a medal. It was a great experience and we are very surprised at how many clients LOVED it.

What was it?
For Get You In Shape clients who had been putting off your cardio due to bad winter weather.
For Get You In Shape clients  looking for a little extra motivation
For Get You In Shape clients that just come to the fitness sessions and only think about off day cardio but haven’t ever been inspired to actually get out there and do something.
For Get You In Shape clients that want to achieve something they never would be able to do on their own.

I was

Here are all the details of the program
Regardless of your reason, join us in this challenge to help you achieve your fitness goals.
100 Miles in 8 Weeks!!
I know it sounds like a lot (and it is!) but it is very doable whether you are a walker or a runner.

Here are the details:
Start Date:  Monday, March 10, 2014
How to communicate – We will be mainly using the GYIS VIP facebook private group page (a private page for GYIS clients only) to communicate about this so please make sure you are checking it or in the group.
Tracking:  This is all about YOU. So pick something that is easy for you to track your miles each week.  We recommend you use some type of APP that is available to make it easier to keep track. Some people have also just hand written their miles on the JPEG below. If you are doing your cardio inside on a treadmill, just take a picture of the miles (or you can also just write it down).
We do ask that you just post your total miles for the week on the GYIS VIP facebook private group every Satruday or Sunday. You can also post your pictures but so that the tracking can be easy for Julie, post how may miles you got in that particular week.
Tips:  There are a number of things you can do to help you complete this challenge but two really easy ones are 1) Get a friend to join you on the challenge and 2) Join Cardio Club to easily knock out those miles! Also, follow the suggested Interval Training workouts below or just Incorporate your own Interval Training into your workouts as you track your miles in.
End of Contest:  Tips: Treat this just like the off-day Cardio. You want to incorporate Interval Training into this to get the most out of your cardio (burn the most calories). Mainly, you just don’t want to go at the same speed for 3 miles. You will need a stop watch or use your phone to help you get the benefits of interval training.Here are some suggestions that you can do for the days you run 3 miles (or whatever distance you choose). Since you have 3 sessions each week that you do at least 3 miles, I am giving you 6 different days of different interval training workouts for you to do. After the sixth workout, you just start back over. Again if you want to do Cardio Club, let us know. We already incorporate this into our off-day workouts and the clients in this program do above and beyond what they would ever do on their own.Again, the key is to get the most out of your workouts. If it’s been proven that Interval Training will help your body burn more calories, why not incorporate it into this?
Everyone is at different fitness levels (walkers, joggers, runners) but try to remember this when doing your cardio workouts and following the Interval TrainingSlow pace – You are able to carry on a conversation very easy
Medium Pace – You get in a sentence or two before needed to breathe
Fast pace  – It’s tough to even talk.

Day #1 – 1 minute each. SLOW pace, MEDIUM pace, then FAST pace. Each set would last 3 minutes. You just repeat that for however long it takes you to complete the distance.

Day #2 – 800′s or 1/2 mile runs/jogs. Go at your medium to hard pace for a 1/2 mile. Walk for 2-3 mintues in between and repeat until you complete your desired distance.

Day #3 – Slow to  Medium pace the entire time. Try staying at the same pace for the entire distance

Day #4 – 3 Minutes Medium/Hast pace 2 minutes SLOW

Day #5 – Go to a TRACK or somewhere where you can go about .25 miles or 400 meters. Slow .25 miles then FAST .25 miles. Repeat until desired distance.

Day #6  Hills

Here are the Get You In Shape Clients that completed the 100 Mile Challenge

Alicia Gardner
Belinda Fernandes
Blayne Wunschel
Bob Calabro
Brad Linder
Carla Caisse
Chaney Respondek
Christi Rodman
Christina Harmon
Christy Lozo
Chuck McCan
Daniela Centeno
Darla Jo Manning
Deb Tate
Denise Munro
Ellie Halpin
Erin Mueller
Gary Green
Ivette Rosinski
Jamie Levine
Jane Smith
Jeanette Bovenzi
Jennifer Farris
Jocelyn P
Julie Lamphier
Julie McCan
Karen McMahon
Kathy Chasteen
Kathy Eells
Kathy Pendergast
Kristen Hyden
Landon Farris
Latha Kalainesan
Leigh Walker
Lisa Dunham
Liz Hess
Lotta Meyer
Lynn Green
Mary Brown
Meg Hinkley
Melissa Evans
Meredith Adams
Michelle Lamb
Michelle Schultz
Michelle Voelker
Pam Michel
Ranjini Agarwalla
Scott Gardner
Susan Wilson
Tami Spears
Tanis Knelsen
Tara Sappington
Tracy Turango

Coppell Trainer Spotlight of the Month – Paul and Meg Hinkley

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Coppell Trainer Spotlight of the Month – Paul and Meg Hinkley

1 Name, what you do, and where do you live?
Paul Hinkley . Develop custom income tax software.
Meg Hinkley.  Owner of Athena’s Strategies, self defense seminars for women.
Coppell, TexasBoot Camp Coppell Sept13 (19)
2 Why did you decide to join the Get You In Shape program?
Paul – Meg (my spouse) had been involved with Get You In Shape for about a year and she was very impressed.   I was definitely on a path of Get You Out of Shape and Get You In Shape was an excellent reversal of that process.  Get You In Shape was a great way to get back to the importance of physical fitness.
Meg –
I wanted better balance to my work out program. I knew I was neglecting some muscle groups in my work out. I also loved that it was outside!

3 What was your life like before joining the Get You In Shape Program?
Paul – Before Get You In Shape exercise was sporadic, unplanned and unstructured, not a very well rounded approach either.  It was also less frequent.

Meg – I have always been involved in fitness but was in a rut. I was also experiencing some fatigue due to nutritional deficiencies. You can get by with some poor nutrition decisions when you are young but not now !

4 What was your first impression from the Get You In Shape program?
Paul – Wow!  My first impression was that the programs were so well rounded and varied.  One of the most terrific things was I didn’t have to plan the workouts, just show up and focus on the work.  The first few weeks (at 5:30am) the class was in sections and it was great to learn basic form in a smaller group.

Meg – I loved the community aspect of the class and the personal instruction from the trainers.

5 What have been some of the tools you have used that have benefited you?
Paul – One of the valuable things about Get You In Shape is the time set aside for warm up and cool down.  Even though those are important and valuable it’s easy to skip them working out as an individual.

Meg – I like the nutrition advice we get in the monthly newsletters, and I have tried several of the advocate products . I especially like the meal replacement shakes and the Metabolic Nutrition System (MNS) supplements.
6. How is the Get You In Shape program different from other programs you
have tried before? Or What makes Get you In Shape different or unique?
Paul – With the other programs I’ve been involved in the focus was on training for a particular activity that was improved by fitness and conditioning, like soccer or track for example.   The Get You In Shape program is directed at overall fitness as the goal so it is much broader.  The Get You In Shape trainers are great and really encourage and help everybody so well.  The variety of times to train is a real asset for any schedule difficulties too.

Meg – The community aspect and the wonderful trainers make the difference. The trainers are always changing it up to keep us challenged and motivated. I also like the opportunities to participate in special events like 5ks , triathlons, and contests.

7 What results and benefits have you experienced in the Get You In Shape

Program?

Paul – Dropping about 15 lbs since starting in August of 2010 was great and a mile time down from over 9 min. to just under 8 minutes was a nice measurable change.  But the real benefits are a little less easy to measure, lots fewer trips to the chiropractor and lots less ibuprofen is a real testimony to the core work.  And generally more energy and being able to do more things that involve physical capability.  A real bonus was being able to work long hard days on a recent mission trip where we moved bags of cement, used wheelbarrows to move gravel, refuse and concrete.  We did a good bit of mixing loads of concrete with shovels and that was a real workout.  It’s a special benefit to be able to use fitness to make a contribution to others.

Meg- My overall fitness has improved. I feel  ” ready” at any time to participate in all the outside activities I enjoy like hiking, skiing, and horseback riding. I feel like the program is keeping my body operating as it did in my 30s.

8 What would you say to anyone looking at this program?
Paul – It’s a great program and I’d say there a lot of benefits that may jump right out at you in the first few weeks.  It can take a while to build on the good foundation laid at the start but it’s surprising how the benefits keep coming year after year.

Meg – Just Do It!!! You have everything to gain and nothing to lose (except for some extra pounds!)

Post from Meg -
Get You In Shape trainers, I want to give you a big shout out…Paul, Michael and I were in Costa Rica on a mission trip last week. The project ended up being A LOT of heavy construction work. Every day we were mixing concrete (manually, with shovels), moving heavy loads of dirt and rocks, knocking down current concrete structures (sledgehammers), and carrying heavy buckets of wet cement. Paul and I laughed that so much of what we were doing looked like some of our boot camp exercises. I was amazed that we were able to work that hard for that long. While we were very tired at the end of every day, we weren’t all that sore. There is no way we could have done 1/10th of what we did without our get you in shape trainers and the workouts. (I even thought fondly of Tara Dickinson’s workouts during one of my cement hauls!) Thank you so much Get You In Shape!

MegPaul

Get You In Shape was started in 2006 by Brad Linder. Fast forward to today, Get You In Shape is the most popular, most talked about, and most results-driven fitness program in the Dallas, TX area and in Coppell, TX. Since 2007, Get You In Shape has helped over 5000 participants in our nutrition services and fitness programs. Group Fitness Boot Camps and the Advocare 24 Day Challenge are the two most popular programs that Get You in Shape offers.  Get You In Shape also offers Corporate Wellness and Fitness Programs and also private personal training.

To date, the Get You In Shape program has produced amazing results. Over 6,800 inches and over 2,800 pounds lost! As leaders in the fitness and nutrition arena, Get You In Shape helps each client reach their health and fitness goals through different means to help encourage and motivate each client to reach their goals.

Get You In Shape has been featured on ABC, CBS, the national TV show The Doctor’s TV, Dallas Morning News, Fort Worth Star Telegram, and many other media outlet for being gurus when it comes to getting in and health and fitness.

Brad and Cynthia Linder, owners of Get You In Shape, recently joined a select group of the world’s leading health and fitness entrepreneurs becoming Best Selling Authors of 3 Steps To YOUR BEST BODY In Record Time:

Get You In Shape knows how getting in shape and living a healthy lifestyle can be a trying process. We design nutrition and fitness programs for individuals and groups to help make that process easier. Our approach is to educate, encourage, and motivate the client to empower themselves, gain confidence, and change their lifestyle. Those, along with our comprehensive approach to wellness, distinguish Get You In Shape at the top tier of certified personal trainers and nutrition consultants in Dallas, TX and Fort Worth, TX. With a focus on a comprehensive approach, supportive encouragement, and being available to all of our clients, we assist and direct each of his clients to get in shape and stay healthy.

Founder of Get You In Shape, Brad Linder, has built an awesome team of dedicated personal trainers and fitness professionals to help carry out the values and mission of Get You In Shape. As a former professional basketball player, Brad utilized the knowledge attained from a Master’s degree in Health, Kinesiology, and Sport Studies, to optimize my performance on the court. With an extensive background in fitness and nutrition, I naturally wanted to share this knowledge with others as I entered into the health and fitness field. I believe that each of us are given gifts to use and my gifts are in supporting clients to attain health and fitness goals. I hundreds of clients who would testify to the great results they’ve experienced.

Get You In Shape has a strong track record of helping clients, just like you, get incredible health and fitness results.

Please feel free to look around the website and sign up for our free reports. If you are in the Dallas and Coppell area, let us know how we can help you. We have free trial weeks of our fitness boot camp and free informational meeting about our 24 Day Challenge.

If you live close to or work close to Coppell, Irving, Valley Ranch, Las Colinas, Grapevine, Carrollton, Plano, Flower Mound, Dallas, Southlake, Lewisville and other Dallas area cities, Get You In Shape has both fitness program and nutrition programs for you.

Coppell Personal Trainer Tip – Pushing Past The Discomfort

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Coppell Personal Trainer Tip – 6 Tips to Push past the Discomfort

1. The discomfort: Feeling Anxious in Anticipation of a Run and/or workout

How to Deal with It: Remember Your Strengths
think of all the other challenging workouts you’ve done to remind yourself of how strong and capable you are

2. The discomfort: Struggling Through a Running workout

How to Deal with It: Run with Purpose

Do not dwell on how much you hurt. Rather, focus on your rationale for training. Tell yourself, ‘I’m working this hard because…’ and then fill in your performance goal.

3. The discomfort: Climbing a Steep Hill

How to Deal With it: Repeat a Mantra
If you connect pain with a negative emotion, you’ll feel more pain. Connect it with a positive thought, and you’ll feel less. Create a positive affirmation you can call upon during tough bouts.

4. The discomfort: Hitting a Low

How to Deal With It: Know It Will Pass
Remind yourself that the discomfort is temporary, and each step forward is one closer to the finish. Research has even shown that pain is often mostly in your head and not an accurate signal of physical distress. Keeping this in mind will enable you to push through the discomfort so you can run faster or longer.

5. The discomfort: Running Fatigue

How to Deal with It: Think of the Payoff
Do not get too emotionally involved with the discomfort or get upset when you feel it. Detach yourself and simply use it as information.  Ask yourself where the pain is and why it’s happening. And if it’s not related to an injury, then acknowledge that this could be an indication that what you’re doing is going to help you reach your goal.

6. The discomfort: Soreness is evidence of Production

How to Deal with It: Distract Yourself
Focus on something else while also staying in the moment; find a way to channel your discomfort. Get You In Shape and GYIS Cardio Club is here for you. We will be here smiling and cheering you on.

Ideas to help with soreness Items needed:  foam roller, a massage stick and either a lacrosse ball or Trigger Point Therapy ball.

  1. Set a timer. Use your watch or your smart phone to set a timer so that it beeps every minute.
  2. The feet. Roll the ball under each foot for one minute. Find any particular hot spots and apply good pressure.
  3. Using the massage stick, go after the calf muscles, one minute per leg. If you find any deep knots, spend some extra time with the ball digging in and across the knot.
  4. Quads. Put the roller on the ground and lay down on it so you can roll out your quad muscles, one minute each side.
  5. IT bands. Roll out each IT band, one-minute each. A minute doesn’t sound very long until you get to this one.
  6. Hamstrings. Using the roller, roll out the hamstrings, one minute per side.
  7. Glutes. Spend a final couple of minutes rolling out each hip and also the lower back. An additional tool can be a softball or softball-size mobility ball, which can also be used to work out any knots in the gluteus muscles.Coppell Fitness Tip written by Get You In Shape coach Kathy Chasteen

_____________________________________________________________

Kathy

 

Kathy Chasteen
All Level Physical Ed. and Health Degree
Texas State University-San Marcos, Texas

Kathy currently leads and assists the Get You In Shape Cardio Club Program.

Kathy Chasteen has been coaching athletes in Grand Prairie and Coppell for the last 28 years. She has recently retired from teaching and coaching in the public schools and is looking forward to the transition from coaching teenagers to working with adults. Kathy loves motivating others to do their best.

She began working out with Get You in Shape in July 2012 after encouragement by Kristi Walthall. Kathy has lost 14 pounds and 15 inches in the last year and is addicted to our morning workouts.  She has also utilized the 24 Day Challenge to feel 100% and to learn better nutrition habits.

#2 Coppell Fitness Before After KathyKathy has lived in Coppell and worked for the Coppell ISD since 1997.  She is supported by her husband Brad, her four children, her son-in-law, and her grandbaby that is expected in February! All four children graduated from Coppell High School and went on to become college graduates, and the Chasteens have been deeply rooted in our community for years.

Kathy has made a real difference in so many young peoples’ lives and she looks forward to “coaching” her new athletes and helping them achieve their goals.

 

Get You In Shape was started in 2006 by Brad Linder. Fast forward to today, Get You In Shape is the most popular, most talked about, and most results-driven fitness program in the Dallas, TX area and in Coppell, TX. Since 2007, Get You In Shape has helped over 5000 participants in our nutrition services and fitness programs. Group Fitness Boot Camps and the Advocare 24 Day Challenge are the two most popular programs that Get You in Shape offers.  Get You In Shape also offers Corporate Wellness and Fitness Programs and also private personal training.

Please feel free to look around the website and sign up for our free reports. If you are in the Dallas and Coppell area, let us know how we can help you. We have free trial weeks of our fitness boot camp and free informational meeting about our 24 Day Challenge.

If you live close to or work close to Coppell, Irving, Valley Ranch, Las Colinas, Grapevine, Carrollton, Plano, Flower Mound, Dallas, Southlake, Lewisville and other Dallas area cities, Get You In Shape has both fitness program and nutrition programs for you.

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