Coppell Personal Trainer

30 Day Challenge – August Jumping Jack Challenge

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Get You In Shape is a Group Personal Training program in Coppell, TX. We put out a 30 Day Challenge every month so that our clients have something to do outside of the actual workouts. These Challenges are to get you doing above and beyond your normal workout and exercise routine. Each month we do another 30 Day Challenge. We post it on our Get You In Shape Facebook Fan Page here and on our Fitness, Nutrition and Fat Loss Facebook Group page here.

Coppell Trainer Spotlight Rookie of the Month – August 2015 – Robyn Olney

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Robyn Olney, Co-Rookie for August, joined Get You In Shape in March 2015. Robyn is a Pathologist and lives in Coppell, TX.

Q: Why did you decide to join the Get You In Shape program?
I had tried it before in 2009 and quit for various reasons. They ran a special for returning members in March 2015. I had gained quite a bit of weight over the years and decided that this program was the best I had tried because it is comprehensive.

Q: What was your life like before joining the Get You In Shape Program?
No real exercise. Mostly couch potato in the evening. Lazy eating.

Robyn Olney Before & After

Q: What was your first impression from the Get You In Shape program?
I was a little overwhelmed but excited to make the changes. The people are very friendly and supportive.

Q: What have been some of the tools you have used that have benefited you?
My fitness pal and my fit bit (which was actually a gift from someone I met at GYIS).

Q: How is the Get You In Shape program different from other programs you have tried before?
I think the biggest thing is that it is comprehensive and there is camaraderie among the group. It is really a great community that you join into.

Q: What results and benefits have you experienced in the Get You In Shape Program?
I have lost about 15 pounds in 4 months. Six in the first month and then steady after that. I also love eating this way and my clothes fitting better. I definitely have more energy.

Q: What would you say to anyone looking at this program?
You will not regret it. It is a comprehensive health program, not just a work out group. You will make friends, have fun and feel better.

_____________________

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 Fitness Ready

Coppell Trainer Spotlight Rookie Michele McClew Aug. 2015

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This Get You In Shape Co-Rookie for August joined Get You In Shape in April. Michele McClew lives in Coppell and is an accounting manager for Spencer Air Conditioning.

Q: Why did you decide to join the Get You In Shape program?
I participated in a few free sessions and loved it. My status quo strength training workout wasn’t giving me the results I was looking for.

Q: What was your life like before joining the Get You In Shape Program?Michele Before & After
I’ve been a runner for years. I would typically run 4-5 days a week but I was very sporadic with weight training and core.

Q: What was your first impression from the Get You In Shape program?
Love the workouts, the positive helpful trainers and their interest in helping me reach my goals. It keeps my interest because every day is different and challenging.

Q: What have been some of the tools you have used that have benefited you?
In May I joined full-time and started with the 24 day Advocare challenge along with using MyFitnessPal. I think that had a lot to do with getting me back into some better eating habits and jump starting my weight loss. Plus knowing what my calorie count really was for the day was enlightening.

Q: How is the Get You In Shape program different from other programs you have tried before?
Accountability and support! The trainers really care about your progress and fitness. Doing the exercises the correct way is so important and they continually demonstrate the exercise along with modifications. I love to run and I realized one of the most important factors for me is running outdoors. It’s the same with GYIS. I love exercising outside in all types of weather.

Q: What results and benefits have you experienced in the Get You In Shape Program?
I have not only lost weight, but my running and cycling has improved. I feel so much stronger overall. Since April, I’ve lost almost 9 lbs. and 11 inches overall. I feel great and overall so much stronger and confident. It’s crazy, but I look forward to my early morning (5:30am) workouts!

Q: What would you say to anyone looking at this program?
It is a commitment, but worth everything you put into it! If you follow the workouts and utilize all the tools available you will be successful and reach your goals no matter what they are.

_____________________
Coppell Fitness Ready

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

 

5 Ways To Integrate More Fermented Foods Into Your Diet

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If it seems like talk of fermented foods is everywhere these days, you’re right – and for good reason. The beauty of probiotic-rich fermented foods? They’re active! They aren’t just going to occupy that prime real estate in your belly; they’re going to work to balance your gut bacteria, improve digestion and in turn, make elimination a whole lot easier.

Getting more fermented foods into your diet isn’t a difficult task. In fact, instead of grabbing a nutrient-stripped pasteurized jar of sauerkraut off of a grocery store shelf, you can make your own gut-healing sauerkraut or any fermented foods and incorporate them into your diet. Here are five ways to get you started:

1. Ferment your smoothie

Don’t worry – it’s not as scary as it sounds. However, if the idea of adding fermented foods to your daily smoothie makes your stomach somersault, I might suggest starting off by incorporating them gradually. If adding a few fermented beet slices and a splash of beet juice isn’t for you, try using a fermented protein powder that supports healthy gut bacteria.

2. Kombucha cocktails

If you’re going to enjoy a cocktail or two, why not sip on one that will actually build your health? Kombucha’s composition of brewed tea, water and natural sugar mixes with other health-building ingredients or an organic alcohol beautifully. Soak up the beneficial bacteria and vitamin B12 kombucha has to offer by adding juiced lemon, ginger root, nutmeg and maple syrup. Bonus: It tends to be less acidic when you make your own kombucha from scratch.

3. Add miso paste to your vegetable stock

Miso, made from fermented soybeans, is a brilliant ingredient to use in a variety of recipes, though I tend to enjoy it most in a zinc and antioxidant packed vegetable stock. Simply add 1/3 cup of miso paste to your homemade broth and slurp up that fermented goodness while promoting a healthy pH in the digestive system.

4. Hide kimchi in your favorite dishes

There’s a reason why the average South Korean consumes approximately 40 pounds of kimchi every year. The process of fermentation alone gives kimchi it’s delectable taste while creating good bacteria, lactobacillus, which keeps the intestinal flora in a healthy state. This traditional fermented Korean side is made with cabbage, radish or cucumber and can be eaten on its own, in a veggie rice wrap or as a kimchi fried rice dish.

5. Enjoy coconut kefir yogurt for breakfast or dessert

Imagine a sweet treat that didn’t lead to a crash or hunger just minutes after? Coconut kefir yogurt is high in protein, both dairy and sugar free and of course, incredibly probiotic-rich. Enjoy it with gluten-free oats or a wild berry crumble. Your taste buds and your gut will thank you for this one!

Top 5 Tips to Staying Cool During Your Summer Workout

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You’ve been exercising regularly, but now it’s summer — and hot. Sometimes even dangerously hot, and seemingly too hot to go work out.
But don’t decide this is the time for a little summer break from fitness, experts say, because you may be hurting yourself in the longer term.
“It’s important to continue exercising over the summer because the effects of exercise training are rapidly lost once training stops — use it or lose it,” said Barry Franklin, Ph.D., director of the William Beaumont Hospital Cardiac Rehab and Exercise Laboratories in Royal Oak, Mich. “Most studies suggest many of the key benefits are lost in four to six weeks of inactivity.”

Be smarter than the heat

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, Franklin recommends you:

1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages.

2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity. And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.

3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. “An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days,” Franklin said.

4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. “Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere,” Franklin said. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.

5. Team up. If you can, exercise with a friend or family member. It’s safer, and could be more fun.

Know what’s up

Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, you should know the signs of danger to keep an eye out for.

Symptoms of heat exhaustion:
• Headaches
• Heavy sweating
• Cold, moist skin, chills
• Dizziness or fainting
• Weak or rapid pulse
• Muscle cramps
• Fast, shallow breathing
• Nausea, vomiting or both

Symptoms of heat stroke:
• Warm, dry or moist skin
• Strong and rapid pulse
• Confusion and/or unconsciousness
• High body temperature (above 103oF)
• Throbbing headaches
• Nausea, vomiting or both

Take steps to cool down and get medical attention immediately if you experience any of these symptoms.

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