Coppell Personal Trainer

5 Tips For A Lean Summer

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Coppell Trainer Tip

Summer is right around the corner and the last thing you want to be is unprepared when it hits! We want you to be the envy of all your friends this summer and we want to share our top 5 tips with you today!

 1)   Good Nutrition is a must for flat abs!

There is a saying that abs are made in the kitchen and it is 100% true. You can’t get great abs by doing sit ups, planks or leg lifts. Those things might help if you are lean, but if you have a little extra layer of fat around your midsection then you will be hiding that six pack forever.

To dial in your abs you have to dial in your nutrition and eat right. Focus on proteins and produce. Each meal from now all the way through the summer should be focused around lean proteins and produce. Make sure you are getting in at least 5 servings of vegetables a day as well.

Kick the carbs, ditch the fruit and up your protein to turn on that midsection melting metabolism.

 2)   Perform 3 total body workouts a week.

Focusing on just cardio is the #1 mistake that people make when getting ready for summer. Hitting the treadmill or the road isn’t going to get you to where you want to go. Stop spinning your tires and start pumping up your results with total body workouts.SummerKickStart

In just 30-45 minutes a day you could be well on your way to looking great this summer. Spend your precious time on big, compound movements that use lots of muscle mass and burn up tons of calories.

This simple three day plan would work wonders for most people:

Day 1

1a) Plank 3x30s
2a) DB Squat 4×8-12 reps
2b) DB Row 4×8-12 reps
3a) DB Reverse Lunge 2×20 reps
3b) Push Up 2×20 reps

Day 2
1a) Side Plank 3x30s each
2a) DB Deadlift 4×8-12 reps
2b) DB Shoulder Press 4×8-12 reps
3a) BW Split Squat 2×20 reps
3b) Band Pulldowns 2×20 reps

Day 3
1a) Mountain Climber 3x45s
2a) DB Squat to Press 4×8-12 reps
3a) DB Floor Press 3×10-15 reps
3b) DB Tall Kneeling Curls 3×10-15 reps
3c) DB Step Up 3×10-15 reps

Rest as little as possible between exercises and only 30s between sets

3)   Perform 3 HIIT sessions per week

HIIT stands for High Intensity Interval Training. It is a fancy way of talking about intervals, but the key here is HIGH INTENSITY. My favorite types of workouts!

When performing HIIT type of training you can perform regular cardio type training or you can blend in some calisthenics or metabolic type movements such as burpees, mountain climbers, crawling, etc. Typically we use a work and rest timed sets for this type of training.

SummerKickStartDuring your journey to getting ripped this summer I suggest you add in 20 minutes twice per week to your routine. You can do this by performing 20 x 30s on / 30s off sets of the following:

1)   Burpees
2)   Mountain Climbers
3)   Sprint in Place
4)   Inchworm

If you complete 5 rounds of this doing 30s of all out work and then resting for 30s you will be able to drop some significant lbs!

4)   Control your portions!

No matter how you cut it getting ripped is about burning more calories than you consume! Eating the right type of foods means that you don’t have to feel hungry all the time but you must control the amount of food you are eating!

Start by including 1 palm size serving of protein at each meal, 2 handfuls of veggies and then include one thumb size of healthy fats such as oils or nut butters to each meal.

Eating this way 4 times a day will help keep your metabolism rocking and keep that lean muscle mass that makes you look long, lean and toned!

 5)   Be CONSISTENT!

You don’t have to be perfect but you do need to be consistent to get great results. We follow the 90% rule for our workouts and nutrition. Eat right 90% of the time and hit 90% of your workouts and you will get great results. If you miss more than you are risking the chance to look great in your swim suit come Memorial Day!

This means if you are eating 4 meals a day, 7 days per week you have 3 meals that you can choose to skip or eat off plan for each week. If you want to really dial it in make it only 2! The workouts are just as important and you can’t skip more than 1 workout every two weeks to stay compliant.

Looking to get a jump start into Summer? We are excited about our Summer 28 Day Kick Start coming up.

Click Here to read information about it and apply to be chosen as one of the 15 people we are selecting.

Coppell Trainer Tip – Stretching the Hip Flexor

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Coppell Trainer Tip – Stretching the Hip Flexor
Check out the Trainer tip video from Julie below.
watch-this-video-now1

Get You In Shape Coppell Trainer Tip –  Stretching and Mobility

The hip flexor is a group of muscles that attach your femur, or thigh bone, to your pelvis and lumbar spine. The hip flexor allows you to raise your legs toward your torso. The muscles of the hip flexor are also responsible for keeping your hips and lower back strong, flexible and properly aligned.

The purpose of the hip flexors is so that you have trunk extension (going forward) , so that you can lift your knees up, so that you can move your legs front to back and side to side. This is very important for working out at our Coppell fitness sessions, important for walking everyday and important for runners.

The problem is that the hip flexors get shortened everyday because many of us sit down for hours each and every day. Government statistics suggest that almost half of us report sitting more than six hours a day; 65% say they spend more than two hours a day watching TV.

Consequences of Poor or Tight Hip Flexor Health
If your hip flexors are overdeveloped, tight, stiff or short, you’ll suffer from lower back pain and hip pain.  Tight hip flexors pull your pelvis into an unnatural forward tilt, which in turn pulls your lumbar spine out of alignment, causing lower back pain. Since the hip flexor is a major stabilizer of the lower body, if your hip flexor is too weak you’ll suffer from poor balance and postural problems. You may have problems with your hip joints and frequent misalignments in your lumbar spine. You’ll have trouble standing and walking for long periods of time.

Restoring hip mobility will help in several areas. It should reduce or eliminate lower back and/or knee pain stemming from overcompensation. It should improve your power output by allowing you to fully engage your posterior chain in training exercises just like we do at the Get You In Shape Coppell fitness sessions.

Hip mobility will improve your relationship with the rest of your body. Because the hips are the most common sites of poor mobility, many people are walking around with dysfunctions borne of overcompensation.

How do we improve our hip flexors and mobility around the hips?
The Get You In Shape Coppell fitness boot camp incorporates a warm up before starting each and every workout.
Before Coppell fitness workout – Start your workout with some dynCoppell Fitness Readyamic exercises (continual movement or stretch ) to help your hip flexors.
After your workout –

We have put some great Hip Flexor stretches on the video above. So make sure you check it out.

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Click on the Picture to Get to Julie’s Advcoare page

Julie McCan, Lead Trainer @ Get You In Shape
Get You In Shape Client since 2008
Get You In Shape Trainer Since 2008
Certified Personal Trainer
American Council on Exercise

Julie currently is the Lead Trainer at Get You In Shape.
She leads and assists the other Get You In Shape personal trainers. She leads the clients as the fitness sessions

Julie spent 24 years in telecommunications industry before making the decision to retire from corporate life and embark on a journey to find a new passion.   Since high school, personal fitness and overall wellness has been important to Julie.   Once retired, she was able to refine her focus on her fitness and health goals.

After losing over 15 pounds through diet and exercise, she decided to try one of Brad’s Fitness Boot Camps to push her to the next level.  Not only did she find what she was looking for in a total body workout, she also discovered her new passion may be in helping others with their fitness goals.  Timing could not have been better since Brad was looking to grow his business and found Julie to be a great fit with his desire to “hand pick” his team and help them grow into personal trainers that can motivate, challenge, instruct and ultimately lead Get You In Shape Fitness Boot Camps.

Julie has a great deal of empathy for Get You In Shape Fitness Boot Camp clients that struggle with keeping their fitness and health goals as a high priority.  Her background,  that included various high stress management positions, lots of travel, and a family life to juggle, mirrors many Fitness Boot Camp clients.  Julie has been a resident of Coppell, TX since 1984 and feels a strong connection to the community and its residence.  Being able to help people in her own community is just one more perk in realizing her passion.

It is in a large part due to the strong support of Julie’s husband, Chuck and daughter Erin (a 2007 CHS graduate and graduate of Colorado State University), that she has been able realize this passion.  Through continuing education, certification courses and support from Brad Linder, she continues to learn and grow in her role as Lead Personal Trainer  at Get You In Shape. However, the biggest reward for Julie has been to actually see the joy in clients when they realize their own fitness goals and see results from Get You In Shape Fitness Boot Camps.
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Coppell Fitness Ready

Coppell Trainer Spotlight of the Month -April 2015 – Bob & Gina Calabro

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The Get You In Shape team hand selects clients each month that we feel have transformed their health and fitness. Gina is a Project Manager for Oncor. Bob retired after 32 years of service with Anheuser-Busch, Inc. He currently works with a family rental property business in San Antonio and Port Aransas. They have lived in Coppell for 23 years.

Bob - Gina Family Picture1

Q: Why did you decide to join the Get You In Shape program?
Gina: I joined GYIS to improve my lifestyle, to eat healthy, exercise regularly and feel better. For me exercise and eating right go hand in hand.
Bob: I hit 299lbs one biscuit away from 300. My Doctor said I would live longer and healthier if I lost weight.

Q: What was your life like before joining the Get You In Shape Program?
Gina: I’ve always led an active lifestyle.
Bob: Actually I thought life was good a lot of customer entertainment with high calorie meals, lots of product sampling, with little or no time for exercise.

Q: What was your first impression from the Get You In Shape program?
Gina: At first it was tough, I felt soreness in muscles that I didn’t realize I had. I loved the sense of community, the trainer’s encouragement and the explanations of exercise modifications depending on fitness levels.
Bob: It took me a while to get it I would sign up for a three month program thinking it would kick start me into working out on my own. I did not see the results I wanted and needed until I committed to full year. I than realized the GYIS was a great way to help change my lifestyle.

Q: What have been some of the tools you have used that have benefited you?
Gina: My recent life changer has been using MyFitnessPal, this has been an eye opener to record the food I’m consuming. Also, the GYIS Facebook and weekly tips and workouts are great!
Bob: Monthly weight and measurement tracking have been instrumental in keeping me motivated. Group contests such as The Biggest Winner, Mileage Challenges, etc., helps you to keep yourself accountable to fellow team mates. I have recently been using the GYIS face book page for extra dieting and exercise tips.

Q: How is the Get You In Shape program different from other programs you have tried before?
Gina: Of course I have a gym membership, but that’s all on my own. GYIS, gives me the sense of community and the encouragement of fellow boot campers. We are all in this together with similar goals in mind. Love the flexibility of class times being offered and the weekly communication keeps me motivated.
Bob: The trainers are extremely knowledgeable and genuinely care about each individual they coach. Brad and Cynthia Linder have also created a great community atmosphere with their GYIS business. They have truly paid their good fortune forward by participating in numerous community events to benefit many folks in need.

Q: What results and benefits have you experienced in the Get You In Shape Program?
Gina: Recently we participated in a team event to lose weight, this was fun and the friendly competition was good. I lost 9 pounds in just 6 weeks, made some new friends, used MyFitnessPal consistently, and feel great. It has also helped that Bob and I are in this program together. Although we don’t normally work out together, we eat better and encourage each other.
Bob: In the first month I lost 8 pounds and continued to lose two to three pounds a month for the first year. I am into my second year and have lost over 50 pounds. My maintenance weight goal of 220 pound should be obtainable by the end of this year. I have decreased my mile time from twelve minutes to 7:16 and hope to break the 7:00 minute barrier sometime this year. I am out of the XXX Large clothing and can fit into a XL. I feel better, eat better, and sleep better.

Q: What would you say to anyone looking at this program?
Gina: Definitely give it a try, you won’t regret it. Follow the program and you will see results. You will get out of it what you put into it.
Bob: This program will work for anyone at any fitness level. The workouts are geared to work at your own pace and are never the same. The GYIS program works great for couples as fitness and dieting goals are in line and this makes for a happier home.

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

Coppell Trainer Spotlight Rookie of the Month – April 2015 – Margot Cairnes

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The Get You In Shape team hand selects clients each month that we feel have transformed their health and fitness. This Get You In Shape Spotlight Rookie for March joined Get You In Shape in May 2014. Margot Cairnes is a stay at home mom to four kids and lives in Coppell.
Margot Family Picture1

Q: Why did you decide to join the Get You In Shape program?
In January of 2014 our 16 year old son Killian who has Autism started having grand mal seizures. He has always required quite a bit of care, but once he started having 1-3 seizures a week, I had to be within 10 minutes of his school to go get him after the anti-seizure meds made him too out of it to stay at school. My workout routine (and everything else) took a back seat to being available for him. I had to give up playing for my tennis team as I couldn’t be sure to finish a match. My regular 3 mile runs gave way to getting all errands completed before he would have a seizure. Fortunately they tended to occur around 1pm so I could plan a bit. By the time summer ended I had gained 15 pounds and felt so sluggish. After a cruise in August I knew I needed a change.

Q: What was your life like before joining the Get You In Shape Program?
Since college I have used running to keep in shape and feel good. This worked great until I hit 50 and then my metabolism slowed so I added weight training, with little real results. I saw others in the gym with trainers, but thought I could figure it out using the instructions on the machines.
When I started on Labor Day, I hadn’t exercised since a 4 mile run in June (after which I was really sore). I wasn’t feeling good about myself, didn’t fit in my clothes anymore and was tired all the time.

Q: What was your first impression from the Get You In Shape program?
I’ve never wanted to do a boot camp because I was afraid of having a drill sergeant make my workout painful. GYIS couldn’t be farther from that scenario. The trainers met me where I was (and I really did a good job at developing my “before” body) and modified the exercises so I could participate. They constantly encourage each individual and make sure we are doing the exercises correctly. The other part that kept me coming back was the amazing encouragement I received from fellow boot campers. There is a really great feeling of “we are all in this together”.

Q: What have been some of the tools you have used that have benefited you?
The Facebook group is really motivating as every day there are tips, recipes quotes, etc. It is also a way to connect with other boot campers running the same weekend races. It’s so much more fun to run a race with someone else. I also use the Catalyst and Spark before and during my workouts.

Q: How is the Get You In Shape program different from other programs you have tried before?
It is so social and motivating. I also LOVE that it is outside. The other great thing is that there are workouts throughout the day and accommodate many schedules. I know I can consistently make the 5:30 am class before my husband leaves for work. It is a great start to my day. I now only miss when he or I are out of town. I’ve met many great people and once I’m out the door I look forward to seeing everyone and that keeps me accountable.

Q: What results and benefits have you experienced in the Get You In Shape Program?
I’ve lost at least 8 pounds, but importantly lots of inches while gaining lean muscle. I’m not all the way there yet, but over the past 6 months I’ve seen real results. (Even my teenaged boys noticed). I sleep better, am more mindful of what I eat and as a bonus my tennis game is improved with the new stamina. Fortunately, Killian’s seizures are under control and I can use tennis as my cardio.

Q: What would you say to anyone looking at this program?
I wish I started this sooner! If you asked me if I would ever willingly get out of bed in the dark to workout before this program I would have thought that is crazy. Now I can’t imagine my life without boot camp.

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 Trainer Tip – Recover and Mobility with the Foam Roller

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Coppell Fitness Trainer Tip – Recover and Mobility with the Foam Roller

Great video about how to use a foam roller

Coppell, TX – Personal Trainer and Boot Camp Tip of the week
The Foam Roller

What is a Foam Roller?
I like to say it is the life-time message for about $25. As you can see they are six inches in diameter and it can be either 1 foot or 3 feet.

The foam roller uses deep compression to help roll out knots or muscle adhesions that develop over time in your body. Think of your muscle as a yarn or water hose that has a certain length. If it gets in a knot and you pull both ends of the the yarn or water hose, the knot gets tighter. You need to work the knot out with your fingers to restore the original length of the yarn or yard hose. If you think of your muscles as the same way, you can understand why using the foam roller can benefit you. This is why using a foam roller to get the kinks out is VERY helpful. Sometimes stretching is not what you need. By working out those knots in the muscle, which often arise from inactivity or repetitive activity, you’ll be able to restore the muscle to its original length, thus making it more pliable and functional.

People always ask me about little ailments or tightness they have been having in their legs muscles. Being in the forefront on science and staying up with what the top fitness organizations are doing, there is one product that I would recommend to everyone that most of you do not even know about. The Foam Roller is a great product that everyone can benefit from. I personally have used this great fitness product and have noticed great improvement in recover time and flexibility. I also have personally noticed HUGE results with clients using this over a period of time to help with flexibility. We have not implemented these yet for our boot camps but will be doing so sometime this summer. I think it is a great investment in your health and a fitness product that you can see and feel and difference (if you USE it) in just 10-15 minutes.

How do to use a Foam roller? The video above gives you how to use it.
Here is a Foam Rolling PDF that you can print out that has basic instructions on how to use it.

Remember, you are trying to get rid of the knots in your muscles, so you will want to use them for all your major muscle groups. You will slowly glide the body over each muscle group on the foam roller. Stick with one muscle group before moving on. An example would be rolling the foam roller over one calf.  Only apply as much pressure as you can tolerate and build up the amount of time you spend foam rolling. Your muscle tissue will begin to get used to this new sensation and be more and more willing to accept the new form of self massage that you’ve implemented into your routine. It is important to really focus on those areas in your body that are generally tight. Even if you did not target the calf that day, if your calf muscles tend to be tight often, use the foam roller on it until the tightness subsides.

What are the benefits of using a Foam Roller?

Remember, you are getting rid of that knot in your muscles. The benefits range from increased flexibility to minimizing soreness. You need to think of it as a self-message. If you can think of a time when you got a message, it was probably not comfortable some of the time. It may take your body a few weeks to get used to it. This means that it may be a uncomfortable on your muscles (because they are tight and have knots in them) for a while. The compression from the foam roller on your muscle causes your nerves to relax, loosens muscle, increases blood flow and helps your body recover. The great benefits of using the foam roller can be minimize soreness, help your muscles feel relaxed, and help you feel better in general.

When should you use the foam roller.

Many fitness trainers, personal trainers, physical therapists and chiropractors  say that before and after your workout is a great time to do it. You can, however, use the foam roller anytime. Watching TV or a movie can be a great time because you are already relaxed. You can use a foam roll anywhere or anytime. Many people enjoy rolling while watching television or before bedtime. Others do it at the start or end of a training session or after sitting in the same position for hours. Don’t limit yourself to the areas targeted in your training program. Use the foam roll anywhere you feel tight and in need of a massage.

What should the foam roller feel like?

The first few times you use the foam roller may be a little uncomfortable as you are putting some added pressure on your muscles that you are not used to. It may even be a little painful or very painful. If it is painful, that means that you are more than likely going to benefit a great deal from using the foam roller. As you use it consistently over time, you will really like it (because it really is like a self-message). I generally tell clients that it will take 2-3 weeks before it does start feeling good. You will, however, begin noticing the benefits in flexibility, mobility and recovery after the first few times using the foam roller. The less painful it gets, that means that the muscle tissue it responding great and you should be feeling better.

How do I purchase a foam roller and how much are they?
You can get these at Wal-Mart, Target, Sports Authority, Academy, and other stores like these. Here is the link to Amazon where you can search online for Foam Rollers.

Foam Roller Exercise PDF – CLICK HERE

Coppell Fitness Ready

As a former professional basketball player, Brad utilized the knowledge attained from a Master’s degree in Health, Kinesiology, and Sport Studies, to optimize his performance. With an extensive background in fitness and nutrition, he naturally wanted to share this knowledge with others as he entered into the health and fitness field. Since 1999, Brad has been able to help thousands of participants and clients. Brad has created and produced the Get You In Shape DVD and has been featured as the fitness expert on television and in newspaper articles. Brad has pioneered a high intensity boot camp called Get You In Shape Boot Camp, which has received rave reviews. It was featured in The Obama Diaries, by Laura Ingraham. Get You In Shape was also featured on The Doctor’s TV show with Julian Micheals as being one of the Top Fitness Companies in Texas.

Cynthia Linder is a former schoolteacher with a Masters Degree in Special Education. She has learned firsthand how to drop dress sizes and get in shape. Struggling for most her adult life to eat healthy and maintain a lifestyle of fitness, she met Brad in 2004. She is now a walking testimony; going from a size 10/12 to a size 4/6 and staying there. Cynthia has a huge desire to help others by motivating, encouraging, and inspiring others to reach for their goals.

Brad and Cynthia’s fitness business, Get You In Shape, has grown into one of the leading fitness companies in the Dallas area. What started as one man’s mission has grown into a business that offers fitness boot camps, corporate wellness, private training, and nutritional programs. Clients range from high-end millionaires to dedicated housewives. The simple approach of Get You In Shape is to educate, encourage, motivate, and inspire clients to achieve their personal goals. Because of this comprehensive approach to health and wellness, Get You In Shape is ranked in the top tier of fitness businesses in the Dallas, Texas area.

Brad and Cynthia Linder, owners of Get You In Shape, recently joined a select group of the world’s leading health and fitness entrepreneurs to co-write the health and fitness book titled, 3 Steps To YOUR BEST BODY In Record Time: America’s Leading Fitness Experts Reveal The Proven 3-Step System To The Body You Always Wanted…In Minimum Time. On the day of release, 3 Steps To YOUR BEST BODY skyrocketed to best-seller status on Amazon.com, reaching as high as #69 overall in the Amazon Top 100. The book reached #1 in both the Quick Workouts and Weight Training Categories, while reaching #3 in the Exercise and Fitness category and #24 in Health, Mind and Body category.

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