Coppell Personal Trainer

Coppell Personal Trainer – Your Gut and Nutrition

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Gut Permeability and Your Diet

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

The difference between food sensitivities and food allergies

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

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

The gut connection

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

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

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

What are the causes and symptoms of leaky gut?

There are many causes of leaky gut.  These include:

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

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

The solution

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

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

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

 

Coppell Fitness Camp 2014 Client of the Year Winners

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

Runner Up Client of the Year Kelly Dark

Kelly Dark Before After 2

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

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

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

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

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

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

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

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

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

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

Runner Up Client of the Year Jim Dark


JimDarkBeforeAfter 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

3rd Place Client Of the Year – Amy Bishop

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


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

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

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

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

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

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

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

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

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

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

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

__________________________________________________________

2nd Place Client Of The Year Joe O’Brien

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


Joe Before After COY3

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1st Place Client of the Year Winner Candy York

Candy Before After COY 31

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

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

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

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

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

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

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

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

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

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

 

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Coppell Trainer Spotlight Rookie of the Month – Felicia

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Get You In Shape Spotlight Rookie of the Month – December 2014


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 December joined Get You In Shape in September 2014. Felicia Monroe is a stay at home mom and lives in Lewisville Texas.

Q: Why did you decide to join the Get You In Shape program? I was ready for change. I wasn’t happy with how I felt and I knew anything would be better than what I was doing. I just didn’t realize how much I would love this program.

Felicia Before and After Q: What was your life like before joining the Get You In Shape Program? I was tired all the time so it made it hard to get up to do anything, and I was eating way too much for one person. As a result, I gained quite a bit of weight fast. I started to see the negative change in my body and realized this was not who I wanted to be.

Q: What was your first impression from the Get You In Shape program?Everyone was so welcoming and helpful. I loved that the trainers took the time to walk me through the exercises.  The first week I was sore but I felt better than I had in months! I was excited for the new life style I was starting.

Q: What have been some of the tools you have used that have benefited you?  I have used MyFitness Pal to log all of my food, which has helped me stay accountable. I have also been using the Advocare products. They have improved my energy, helped with appetite control, and the meal replacement shakes are wonderful!!

Q: How is the Get You In Shape program different from other programs you have tried before? The workouts we do are different every time, and the trainers are so encouraging. They also help you with nutrition and are always available for any questions you may have.

Q: What results and benefits have you experienced in the Get You In Shape Program? I lost 7 pounds and over 13 inches my first month. I also have more energy. I don’t hit the midday slumps anymore and I feel like I get so much more done during the day. I felt great! I also started doing off day cardio. I wasn’t able to run a mile in less than 11 min before I started GYIS and by the end of the first month I was running it just under 10 min.

Q: What would you say to anyone looking at this program? Do it!! You will not regret it!! There is so much more to this program than the workout.

______________________

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 of the Month – Kathy

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Coppell Trainer Spotlight of the Month – Kathy

This Get You In Shape Spotlight for December joined Get You In Shape in January 2011. Kathleen Pendergast has been in sales the past 15 years and has lived in Coppell for 21 years.

Why did you decide to join the Get You In Shape program? I turned 50 years old and decided that I needed and wanted to tone up and needed something more than what I was doing. I joined Get You In Shape on a Groupon deal and that got me started.

What was your life like before joining the Get You In Shape Program? I was not seeing results from my previous program. I lacked energy and was not eating properly. I had the thought that if I was exercising then I could eat anything I wanted. WRONG!
KathyBeforeAfter
What was your first impression from the Get You In Shape program? It was challenging. I liked that there were different levels of each exercise and that I was able to go at my own pace. I started to see results very quickly. I had more energy, was sleeping better and was already starting to see inches fall away. I was barely able to do a couple of sit-ups and now I can do 100 in 5 minutes.

What have been some of the tools you have used that have benefited you? The education provided in proper nutrition has helped greatly. Snacking was my biggest problem, so I learned to prepare my snacks ahead of time for the week and to pack them in proper portion sizes, so I would not overindulge. It has also taught me to drink more water. I started Cardio Club about a year and half ago and that has helped tremendously. I use the ABC workout and my fun colorful band when traveling, so there are no excuses not to workout.

How is the Get You In Shape program different from other programs you have tried before? I really like that the workouts differ each day and work different parts of my body. All the trainers are great! They really push and motivate you to do your best. There is a real family atmosphere. I have learned so much from my fellow campers as well. I also love that we workout outside – no matter what the temperature.

What results and benefits have you experienced in the Get You In Shape Program? I think the biggest result is that it will be my 4-year anniversary in January. I have never stuck with a program for more than a few months. I have a better understanding of proper nutrition and am eating better, drinking more water and sleeping better. I have lost 21 lbs., my shape has changed and I have muscles!

What would you say to anyone looking at this program? Don’t wait! Your physical, mental, emotional and spiritual well-being will all benefit from GYIS.


 

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

Fitness Camp Coppell – Wednesday Wellness Peppermint Shakes

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Fitness Camp Coppell – Wednesday Wellness Peppermint Shakes

Nov.26 Shake

Click on the Picture to order the limited Supply of Peppermint Meal Replacement Shakes

White Chocolate Peppermint Meal replacement shakes
Shakes have become extremely popular because they provide several important benefits that promote healthy lifestyle and offer essential nutrition and vitamins that are needed to boost the weight loss efforts.

There are especially beneficial when the hectic work schedules and busy days prevents us to eat balanced food. By incorporating meal replacement shakes into your daily eating plans you will be able to benefit from the following:

Click Here to Order your White Chocolate Peppermint Meal replacement shakes

 

                CardioClubWebsiteCoppell

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 sessions 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 Fitness Camp – Trainer Tip Mental Image

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Coppell Fitness Camp – Trainer Tip Mental Image

Your mental image of yourself defines what you will work toward. What is your reason for getting out to exercise in the first place? Is it so your clothes fit better, or to be able to ski this winter without dying on the slopes?

Developing a strong mental image that is specific and positive will help motivate and guide your decisions.

 

                CardioClubWebsiteCoppell

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 sessions 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 – Thanksgiving healthy tips

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Coppell Trainer Tip – Thanksgiving healthy tips

Thanksgiving Tips – Simple Tips For A Healthy Thanksgiving

Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.

Coppell Turkey Bustin Workouts! Sign Up Clicking Here!

Get Active
Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. If you are in the Coppell (or Dallas) area, there is a lot of great fitness events. The Turkey Trot is one that thousands of people go to each year. The Coppell Thanksgiving Turkey Busting Workout is another great event to burn off some thanksgiving calories. Make fitness a family adventure by getting some exercise in early in the day and taking a walk later in the day.

Eat Breakfast While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.

Drink Plenty of Water – Water throughout the day and especially a big glass before the big meal will help with you digestion and also portions.

Lighten Up  – There is more fat, sugar and calories that what is really needed in most of the Thanksgiving recipes. Find one of the many healthy recipes online that can help you lighten your load while still tasting great.
Some suggestions:
Use fat-free chicken broth to baste the turkey and make gravy.
Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
Reduce oil and butter wherever you can.
Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions
Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without. These will mostly be the traditional foods that you normally don’t eat. For foods you to eat year round, try skipping them.

Skip the Seconds
Try to resist the temptation to go back for second helpings. As most of you know, your body responds better to eat smaller meals throughout the day. Try making that second plate and putting it in the refrigerator until two to three hours later. This will also allow you to enjoy your desert more since your stomach won’t be so huge.

Choose the Best Bets on the Buffet.
While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. Try going for  the white turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie. If you keep your portions small, these foods will be your best bet.

Slowly Savor
Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Go Easy on Alcohol
Don’t forget those alcohol calories that can add up quickly.

Be Realistic
The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

Focus on Family and Friends
Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends.

Get You In Shape – Coppell Fitness Camp Success Stories

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Get You In Shape – Coppell Fitness Camp Success Stories
All November we are celebrating Success Stories. People who have transformed their lifestyle.

Client of the Year Nominee #3 Karen Hunt from 2013


I am Karen Hunt and I am a wife, mom, the Market President at Frost Bank in Coppell, volunteer and Mayor of the fair City of Coppell. We have lived in Coppell for about 17 years. Originally from Fargo, North Dakota, I attended Southern Methodist University and never went back.

ClientofYearImage

Click Here to Share your 2014 Get You In Shape Story

Where you were at in your life before Get You In Shape? What did your life look like?
I seemed to be gaining 10 pounds each decade and I had to stop the madness. For years, I was walking every day with our dog and thinking I was “active”. Realistically, it was not enough to make a dent. I tried a couple of fad diets – it did not stick. My clothes did not fit well – I was choosing baggy clothes (I called them “comfortable”). I had little core or upper body strength. I did not sleep well. Letting others dictate my menus – My eating habits were poor nearly every day.

Share YOUR STORY and enter the 2014 CLIENT OF THE YEAR BY CLICKING HERE

 

Why you decided to join Get You In Shape?
Ultimately, my friend and neighbor, Julie McCan, was a strong influence. Watching her growing passion for the program and her success made me want to try it….but there was always something that was my excuse. I broke my wrist. I twisted my ankle. My schedule was too hectic to commit…. I was still using excuses.

Becoming a “public figure”, my picture was everywhere. I did not like what I saw. This realization, along with the fact I saw my mother at her grandchild’s wedding, made me think…… Am I going to see my potential grandchildren get married? What do I need to change in my life? The time for change was now.

What was your first experience or first impression with Get You In Shape?
The first day – I felt very welcomed. Trainers and participants were helpful and encouraging. During the first couple of weeks, just getting through a workout was tough. BUT being a bit competitive, I wanted to keep up with those around me. My muscles were sore and generally kinda miserable after. When I had the excuse of missing a workout due to an early morning meeting, I took it. After about two months though, I found myself moving the meetings to a different day or a bit later so I could do both. I was hooked – my day seems incomplete when I have to miss.

What are some of the tools from the Get You In Shape program you have used that has helped you?
For me the best tools are the trainers. They are each knowledgeable, caring and helpful. Have a question – Ask it!! Whether it is “which muscle is suppose to feel this exercise” or “can you help me with an overall routine”, they are ready, willing and able to assist. Julie McCan has been a great help to me to work on additional flexibility, giving me options for nutrition tracking and more than encouragement in the area of “learning how to run”.

What do you like most about the Get You In Shape Program?
The support from your fellow participants, the subtle challenges to push yourself to the next level and the celebration of success – the relationships that you form makes Get You In Shape unique and addicting.
Karen Before After  Picture 600

How has the Get You In Shape program helped change your life?
I react well to consistency, accountability and being challenged. Starting my day with the workout gets me focused and places me on tract. Being able to increase the intensity as I am comfortable gives me a sense of accomplishment. I have become more curious as to the “why” of how I feel. I pay attention and have sought additional nutrition information about what my body may need. The knowledge allow the changes in physical routine and dietary supplements easier.

What is your proudest moment or results from the Get You in Shape program?
Surprisingly for me, my proudest moment was when I re-upped for another year. I made it a full year and I wanted to continue for another to see my progress this time next year. After the fact, I was very proud that I recognized these activities as a foundation for my journey to a healthier me.

How has the Get You In Shape Program impacted other areas of your life?
Because I have this 5:30-6:30 routine, I am paying attention to all areas of my life. Balance is important to me.

What are the results that you have achieved from the Get You In Shape program and how has Get You In Shape played a role in your results?
Uncertain of how to develop a concrete goal, my original and overriding goal was to be healthier at the end of the year that I was at the beginning of the year. This overriding goal is most important to me because it is an on-going goal. There will always be something I can do better.

For this year – Yes, I lost pounds in the first several months but the real success is that I FEEL better. My clothes fit better – I am actually pinning up about an inch in my work slacks until I can get them altered. I now sleep better and my energy levels are pretty constant throughout the day. I feel stronger – I see come muscle definition in arms and legs. Just a few measured specifics:

Pounds lost: 12
Inches lost: 13.25
First Attempt Best
the mile 13:28 10:14
Hurdles 35 48
Pull Ups 20 knees bent 31 straight legs
Air Squats 30 35 deeper
I can actually DO a sumo squat now
Push Ups 18 knees 25 toes

Another HUGE for me is “learning how to run”. I reluctantly took the challenge of Cardio Club for the three month trial. I was nervous and uneasy about it. Running does not intimidate me anymore – There is not a person on this earth that would describe me as a speed demon but my endurance is increasing and my recovery time is much shorter. Let’s see if I can break 10 minutes by year end……..always another milestone to reach.

_____________________________________________________________

Client of the Year 3rd Place winner from 2013 Darla Jo Manning

My name is Darla Jo Manning. I live in Coppell with my husband and teenage son, and I work full-time at a desk job in my home. My get-healthy journey started in November, 2006. I was in my mid-40’s and wanted to get fit before 50. I joined a women’s fitness class right before Thanksgiving. I lost a few pounds, started a diet and then in March, 2007, I had a devastating setback. My colon perforated, I had to have emergency surgery and two more surgeries over the next year or so. A couple of years later, I started getting serious about my health goals again. I bought a bicycle and started riding a little farther and a little farther each day. In June, I had an accident and broke my ankle very badly. I had surgery in June and another in August. In September, I started taking my first steps without crutches. I also started a very strict diet. If I could lose weight, it would be easier on my ankle. In October, the colon perforated again. I had three more abdominal surgeries over the next 15 months.

At various times through those years, I started counting calories or joined the Y or walked the dogs. I tried things on my own to lose weight and get healthy, but it was always one step forward and one step back. I had one month of Get You In Shape boot camp in 2008, but had to stop because of an injury.

ClientofYearImage

Share your Get You In Shape journey! Click on the picture to enter our 2014 Client of the Year Awards.

In April, this year, I got an email from Brad. “Darla Jo, we miss you”… It mentioned a 28-day Kick Start Program and “personal training in a group environment”. “Personal” is exactly what I needed. After six abdominal surgeries, a broken ankle and two surgeries for that over a 5 year period, I felt like there were so many injuries, scars and weaknesses in my body that I did not know how to fix it on my own. I was overweight, tired and struggling to keep up. I truly needed advice, guidance and someone who would show me how to work with what I had. I wanted to be stronger and to feel better. At the client consultation meeting, I told the Get You In Shape trainers, “not only is my body broken, but my head is too. I feel like every time I start trying to get fit, something devastating happens to me.” I was afraid to start, but I was also excited.

At that meeting, Brad recommended MyFitness Pal for food and exercise tracking. I downloaded it immediately and have logged every meal every day since. I love it. It has truly changed the way my husband and I manage our nutrition. It is easy to find nutrition information for almost everything I’ve searched for. It keeps a running total all day long. It helps me make decisions about how much I want to use for a serving so I can plan as I go and I can see that bottom line number at a glance.

The first few weeks of the Get You In Shape boot camp were very difficult and a joy at the same time. I really enjoyed the encouragement from both the trainers and the other Get You In Shape boot camp participants. I had trouble with certain movements because my ankle doesn’t work right. The trainers would always offer advice on how to do the exercise with good form but slight modifications. I came home exhausted, but that exhausted feeling only lasted a couple of weeks. Soon, I noticed I would get home from boot camp and still feel great and ready to tackle something else. Seeing such a big improvement in such a short time really fueled my desire to keep working.

In June, I was offered the opportunity to visit Get You In Shape Cardio Club. Just try it out. “Run? Ha ha, I can’t run. The ankle doctor told me so.” But, I could walk.

After that first visit, I joined the next week. I was so proud the first time I jogged past the lake and then again when I ran a whole mile without stopping. I was ecstatic when I got my first three “mile bands” all at once. Now, I can run for three miles without stopping. Who knows how far I will be able to go next year.
Darla Jo Before After Picture 2 600

It is hard for me to choose a favorite tool or benefit of the program. There are several that all work together. The trainers are awesome in so many ways. Myfitnesspal helps me out with my nutrition. Boot camp and cardio club are making me stronger and more flexible and they burn calories so I can eat and lose weight. When I have to skip a boot camp for travel or illness, I really do miss it. There have been a variety of challenges offered and those always keep things interesting and provide an added motivation: 24-Day Challenge, Arm or Squats challenges, team and individual challenges.

The Get You In Shape program has changed my life in many ways. I have new confidence, new energy and new optimism. I feel like I’m part of a fitness community and I love that. I have new friends I enjoy and who I would not have met otherwise.

I’m very proud of the results I’ve achieved since starting in April.

I’ve committed to journaling my food as a way of staying on track with my nutrition and the calories in/out.

Logging
When I started, I was not able to run all the way around the block. Now, I can run three miles.
Mile

I’ve lost 34.5 pounds and over 24 inches.

NOW IT’s YOUR TURN – Share Your Get You In Shape Journey and Success Story in our 2014 Client of the Year Awards. CLICK HERE FOR MORE INFORMATION

Success Story from our 2012 Client of the Year Awards
2nd Place Winner Amber Malcolm
$150 Plus 2 Free Months Of Get You In Shape


Name, occupation, where you live, and how long you have been in the Get You In Shape program.
Amber Malcolm, Stay at home mom, Lewisville Texas, August 2012

Where you were at in your life before Get You In Shape? What did your life look like?
I wanted to get back in shape but wasn’t able to stay consistent. I went to a few classes here and there but was not keeping up with what I was eating. I was self conscious and didn’t like what I saw when someone took a picture of me. I also wanted to be in better shape to play with my kids.

Why you decided to join Get You In Shape?
I was introduced to the Get You In Shape program through a Groupon that Lindy Kinnan ran across. It was 1 month and I thought it would be a great jump start back into the reality of the gym. I also wanted to carve a little bit of “me” time and this was one area where I wanted to see change. I joined after the first month was up because I could see that this program worked and was fun.

What was your first experience or first impression with Get You In Shape?
My first thoughts were that I wasn’t going to make it… it had been a minute or two since I had worked out and thought OH NO…. what have I committed to? Every trainer was supportive, friendly and encouraging. I have trained with personal trainers before but the difference was that the Get You In Shape trainers make you work the entire time and socialize before or after. I feel like I get a better workout here than in the past. One thing that sticks out to me is when I was curious about whether or not people kept signing up, even with the season changes, and Kristi said… Well… it can be addicting. I remember thinking. SURE, okay – people really come in the rain, freezing cold and extreme heat? And now I am doing just that and thankful for every chance I get to attend a session.

What are some of the tools from the Get You In Shape program you have used that has helped you?
I have listened and watched the trainers tips and enjoyed the weekly emails, although I don’t always get to finish them in one sitting. I also completed the 24 Day Challenge and have continued on the spark and meal replacement shakes. I keep up with the page on Facebook and also used the recipe section as I love to cook.

What do you like most about the Get You In Shape Program ?
Community, accountability, variety of workouts/locations, functional training and lots of core work. I also like that I have tapped into the possibility of enjoying running. I actually just ran 3 miles consecutively in less than 30 min for the first time in my life, all attributed to the past 3 months.

How has the Get You In Shape program helped change your life?
I am happier, more content with what I see in the mirror and feel more like “me” again and not just Todd’s wife, or Kaleigh or Dylan’s mom. I have a lot more energy, sleep better and I’m excited about what the future holds.

What is your proudest moment or moment or results from the Get You in Shape program?
Weight loss as of Nov. 16: 16.4 lbs and 18.5 inches in 3 months AND… my first timed mile since high school was 9:54 and the most recent was 8:02..

How has the Get You In Shape Program impacted other areas of your life?
My husband has joined the Get You In Shape Program this past month because he can see the results and how excited I am about feeling better. Both of my parents are currently starting the second phase of the 24 Day Challenge and my entire family is eating better because I am the one who cooks all of the meals and I am NOT cooking something I can’t eat.** I think most importantly though it has reignited my desire to be in better health NOW so that I am around for LATER. Playing with my kids, being active with them, traveling and being around for their kids.

What are the results that you have achieved from the Get You In Shape program and how has Get You In Shape played a role in your results?
Weight loss as of Nov. 16: 16.4 lbs and 18.5 inches. Best time for the mile: 8:02.

I feel stronger and more confident. I am thrilled with the weight loss and inches lost and I’m excited about toning up and seeing where I go from here! The trainers, workouts, attitudes of those around us are contagious.

Focus on the change and you will see results – never believed it as much as I do now.

Client of the Year Finalist from 2012 Dave Lacinski


Basic Information: Name, occupation, where you live, and how long you have been in the Get You In Shape program.
My name is Dave Lacinski and I am a marketing director at Texas Instruments. I live in Coppell with my wife Linda. We have one son Brian; he graduates from Texas Tech in December. Linda and I started with the Get You In Shape program at the beginning of April.

Where were you at in your life before Get You In Shape? What did your life look like?
Before we joined Get You in Shape, I was out of shape, ate way too much, generally felt terrible and had zero energy. My blood pressure, weight and waist line were increasing every time I went for my annual physical. It was clear I needed to do something different in my life. Linda and I plan to live a long life together and physically I was just going in the wrong direction.

Why did you join Get You In Shape?
I joined Get You In Shape initially because my wife Linda thought it was something we could do together to make some health improvements and hopefully regain some of the lack of energy we were struggling with. I liked the structure of the program. I was able to plan my workouts at a time that was convenient for me and I was able to go at a pace that was reasonable for someone in my physical condition. I liked the approach of the group setting and having it outdoors was a definite plus.

ClientofYearImage

Click On The Picture to Sign up for our 2014 Client of the Year Awards

What was your first experience or first impression with Get You In Shape?
My initial sessions with Get You in Shape were a bit stressful. You really never know just how out of condition you are until you start to stress your system a bit! To be honest, I struggled during the first week. But, an amazing thing happened to me, — I actually lost weight! By the end of the first 4 sessions, I was actually feeling different. By the fifth session, much to my surprise I was actually looking forward to going to the workouts. The environment was very positive. The personal trainers were super encouraging. No one was yelling at you because you couldn’t do all the reps. It was a good positive experience and was something I was actually enjoying not only physically but also the mental work break that comes with working out.

What are some of the tools from the Get You In Shape program that have helped you?
The tools I have benefited from most are the Trainer Tips, The 24 Day Challenge, bi-weekly measurements and the general nutrition information that both Linda and I were able to use to help us change our eating habits. Since work travel almost always interferes with some structure, the Workout ABCs are very helpful to me. It’s something I can follow while on business travel, and that Linda and I can do when on personal travel, and makes it easy to get a workout planned. The bi-weekly measurements are a great way to keep motivated. Sometimes the weight doesn’t change much but the inches continue to melt away which gives you some great feedback.

What do you like most about the Get You In Shape Program ?
There are 4 points which really stand out for me to describe what I like the most about the program and allowed me to tailor my plan to meet my goals.
· The trainers are great folks. They are genuinely enthusiastic about the progress each of the participants is making. It’s amazing that they can all have a sense of humor at 5:30 AM! It wouldn’t be near as much fun without their enthusiasm.
· The structured program of working out targeting various muscle groups and mixing in cardio makes the workouts interesting.
· The availability of support by Brad and the entire Get You In Shape team has been awesome. If you have a question about workouts or nutrition or just some words of encouragement, they are there to help.
· I like the flexibility of the program to allow you to add other items to your plan. Things like some Saturday workouts, the 24 Day Challenge, additional Cardio each offer benefits that helped me move forward.

How has the Get You In Shape program helped change your life?
I think the starting point for this question has to be asking if things did change in your life. In my case as well as Linda’s the answer is a resounding YES! Since both of us were in the program, we began to see how, as Brad says “Focus on Change and you get results” makes sense. We have focused on eating differently and getting our workouts in. In turn the changes we have made have boosted our energy levels and increased out endurance and stamina. The added strength of our core has helped improve our posture that had degraded from sitting in an office all day. I think we actually eat less but feel much better. I no longer feel exhausted at the end of the day even with a stressful work environment. My blood pressure is dropping steadily and while I have a bit more to do, I feel like I am on the right track. When you feel good physically and mentally your approach to life’s every day challenges is much different.

What is your proudest moment or results from the Get You in Shape program?
Initially my proudest moment was surviving the first week of the boot camp. But I can say today, that seems to be in the distant past. Each week I find myself feeling stronger. I now run the mile in under 8 minutes when I started out in April at over 10 minutes. I participated in the 24 Day Challenge and lost over 12 lbs and numerous inches. It’s been over 60 days since I finished the Challenge and I am still losing weight and inches due to the bootcamp workouts and healthy eating habits.

How has the Get You In Shape Program impacted other areas of your life?
As I had mentioned earlier, the key areas for me were my overall general health and my energy level. Feeling better and having increased energy level has helped me immensely at work to stay focused and be mentally sharp during a long day of meetings, crises of the day and other work related issues. Linda says I’m happier, too. My overall confidence level is being restored. I am no longer the fat guy at the end of the table!

Since Linda and I have seen similar physiological improvements, we now plan our meals together, shop for the groceries and generally provide the motivation for each other to “stay with the program”. We have made the changes in our lives a positive experience for the both of us.

What are the results that you have achieved from the Get You In Shape program and how has Get You In Shape played a role in your results?
Since joining the program at the beginning of April, I have lost over 27 lbs and 20 inches. These “gains” have enabled me to lower my blood pressure a significant amount. My body shape is very different now than what it was 7 months ago. I have dropped a pant waist size and a wear a size smaller in my shirts. As a side note, when I wear my “old” clothes – I look like I am wearing my brother’s clothes (He’s much bigger than me)! It’s actually quite shocking when I think about all that “extra stuff” I was hauling around. No wonder I was always tired and hungry.

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Click On The Picture To Sign Up For The 2014 Client Of The Year Awards


Nominee #3 Dave Lacinski

Coppell Fitness Trainer – Success Story Amber

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Success Story from our 2012 Client of the Year Awards
2nd Place Winner Amber Malcolm
$150 Plus 2 Free Months Of Get You In Shape


Name, occupation, where you live, and how long you have been in the Get You In Shape program.
Amber Malcolm, Stay at home mom, Lewisville Texas, August 2012

Where you were at in your life before Get You In Shape? What did your life look like?
I wanted to get back in shape but wasn’t able to stay consistent. I went to a few classes here and there but was not keeping up with what I was eating. I was self conscious and didn’t like what I saw when someone took a picture of me. I also wanted to be in better shape to play with my kids.

Why you decided to join Get You In Shape?
I was introduced to the Get You In Shape program through a Groupon that Lindy Kinnan ran across. It was 1 month and I thought it would be a great jump start back into the reality of the gym. I also wanted to carve a little bit of “me” time and this was one area where I wanted to see change. I joined after the first month was up because I could see that this program worked and was fun.

What was your first experience or first impression with Get You In Shape?
My first thoughts were that I wasn’t going to make it… it had been a minute or two since I had worked out and thought OH NO…. what have I committed to? Every trainer was supportive, friendly and encouraging. I have trained with personal trainers before but the difference was that the Get You In Shape trainers make you work the entire time and socialize before or after. I feel like I get a better workout here than in the past. One thing that sticks out to me is when I was curious about whether or not people kept signing up, even with the season changes, and Kristi said… Well… it can be addicting. I remember thinking. SURE, okay – people really come in the rain, freezing cold and extreme heat? And now I am doing just that and thankful for every chance I get to attend a session.

What are some of the tools from the Get You In Shape program you have used that has helped you?
I have listened and watched the trainers tips and enjoyed the weekly emails, although I don’t always get to finish them in one sitting. I also completed the 24 Day Challenge and have continued on the spark and meal replacement shakes. I keep up with the page on Facebook and also used the recipe section as I love to cook.

What do you like most about the Get You In Shape Program ?
Community, accountability, variety of workouts/locations, functional training and lots of core work. I also like that I have tapped into the possibility of enjoying running. I actually just ran 3 miles consecutively in less than 30 min for the first time in my life, all attributed to the past 3 months.

How has the Get You In Shape program helped change your life?
I am happier, more content with what I see in the mirror and feel more like “me” again and not just Todd’s wife, or Kaleigh or Dylan’s mom. I have a lot more energy, sleep better and I’m excited about what the future holds.

What is your proudest moment or moment or results from the Get You in Shape program?
Weight loss as of Nov. 16: 16.4 lbs and 18.5 inches in 3 months AND… my first timed mile since high school was 9:54 and the most recent was 8:02..

How has the Get You In Shape Program impacted other areas of your life?
My husband has joined the Get You In Shape Program this past month because he can see the results and how excited I am about feeling better. Both of my parents are currently starting the second phase of the 24 Day Challenge and my entire family is eating better because I am the one who cooks all of the meals and I am NOT cooking something I can’t eat.** I think most importantly though it has reignited my desire to be in better health NOW so that I am around for LATER. Playing with my kids, being active with them, traveling and being around for their kids.

What are the results that you have achieved from the Get You In Shape program and how has Get You In Shape played a role in your results?
Weight loss as of Nov. 16: 16.4 lbs and 18.5 inches. Best time for the mile: 8:02.

I feel stronger and more confident. I am thrilled with the weight loss and inches lost and I’m excited about toning up and seeing where I go from here! The trainers, workouts, attitudes of those around us are contagious.

Focus on the change and you will see results – never believed it as much as I do now.

Get You In Shape Success Story Dave

    Posted in blog, Success Story    |    No Comments

Client of the Year Finalist from 2012 Dave Lacinski


Basic Information: Name, occupation, where you live, and how long you have been in the Get You In Shape program.
My name is Dave Lacinski and I am a marketing director at Texas Instruments. I live in Coppell with my wife Linda. We have one son Brian; he graduates from Texas Tech in December. Linda and I started with the Get You In Shape program at the beginning of April.

Where were you at in your life before Get You In Shape? What did your life look like?
Before we joined Get You in Shape, I was out of shape, ate way too much, generally felt terrible and had zero energy. My blood pressure, weight and waist line were increasing every time I went for my annual physical. It was clear I needed to do something different in my life. Linda and I plan to live a long life together and physically I was just going in the wrong direction.

Why did you join Get You In Shape?
I joined Get You In Shape initially because my wife Linda thought it was something we could do together to make some health improvements and hopefully regain some of the lack of energy we were struggling with. I liked the structure of the program. I was able to plan my workouts at a time that was convenient for me and I was able to go at a pace that was reasonable for someone in my physical condition. I liked the approach of the group setting and having it outdoors was a definite plus.

ClientofYearImage

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What was your first experience or first impression with Get You In Shape?
My initial sessions with Get You in Shape were a bit stressful. You really never know just how out of condition you are until you start to stress your system a bit! To be honest, I struggled during the first week. But, an amazing thing happened to me, — I actually lost weight! By the end of the first 4 sessions, I was actually feeling different. By the fifth session, much to my surprise I was actually looking forward to going to the workouts. The environment was very positive. The personal trainers were super encouraging. No one was yelling at you because you couldn’t do all the reps. It was a good positive experience and was something I was actually enjoying not only physically but also the mental work break that comes with working out.

What are some of the tools from the Get You In Shape program that have helped you?
The tools I have benefited from most are the Trainer Tips, The 24 Day Challenge, bi-weekly measurements and the general nutrition information that both Linda and I were able to use to help us change our eating habits. Since work travel almost always interferes with some structure, the Workout ABCs are very helpful to me. It’s something I can follow while on business travel, and that Linda and I can do when on personal travel, and makes it easy to get a workout planned. The bi-weekly measurements are a great way to keep motivated. Sometimes the weight doesn’t change much but the inches continue to melt away which gives you some great feedback.

What do you like most about the Get You In Shape Program ?
There are 4 points which really stand out for me to describe what I like the most about the program and allowed me to tailor my plan to meet my goals.
· The trainers are great folks. They are genuinely enthusiastic about the progress each of the participants is making. It’s amazing that they can all have a sense of humor at 5:30 AM! It wouldn’t be near as much fun without their enthusiasm.
· The structured program of working out targeting various muscle groups and mixing in cardio makes the workouts interesting.
· The availability of support by Brad and the entire Get You In Shape team has been awesome. If you have a question about workouts or nutrition or just some words of encouragement, they are there to help.
· I like the flexibility of the program to allow you to add other items to your plan. Things like some Saturday workouts, the 24 Day Challenge, additional Cardio each offer benefits that helped me move forward.

How has the Get You In Shape program helped change your life?
I think the starting point for this question has to be asking if things did change in your life. In my case as well as Linda’s the answer is a resounding YES! Since both of us were in the program, we began to see how, as Brad says “Focus on Change and you get results” makes sense. We have focused on eating differently and getting our workouts in. In turn the changes we have made have boosted our energy levels and increased out endurance and stamina. The added strength of our core has helped improve our posture that had degraded from sitting in an office all day. I think we actually eat less but feel much better. I no longer feel exhausted at the end of the day even with a stressful work environment. My blood pressure is dropping steadily and while I have a bit more to do, I feel like I am on the right track. When you feel good physically and mentally your approach to life’s every day challenges is much different.

What is your proudest moment or results from the Get You in Shape program?
Initially my proudest moment was surviving the first week of the boot camp. But I can say today, that seems to be in the distant past. Each week I find myself feeling stronger. I now run the mile in under 8 minutes when I started out in April at over 10 minutes. I participated in the 24 Day Challenge and lost over 12 lbs and numerous inches. It’s been over 60 days since I finished the Challenge and I am still losing weight and inches due to the bootcamp workouts and healthy eating habits.

How has the Get You In Shape Program impacted other areas of your life?
As I had mentioned earlier, the key areas for me were my overall general health and my energy level. Feeling better and having increased energy level has helped me immensely at work to stay focused and be mentally sharp during a long day of meetings, crises of the day and other work related issues. Linda says I’m happier, too. My overall confidence level is being restored. I am no longer the fat guy at the end of the table!

Since Linda and I have seen similar physiological improvements, we now plan our meals together, shop for the groceries and generally provide the motivation for each other to “stay with the program”. We have made the changes in our lives a positive experience for the both of us.

What are the results that you have achieved from the Get You In Shape program and how has Get You In Shape played a role in your results?
Since joining the program at the beginning of April, I have lost over 27 lbs and 20 inches. These “gains” have enabled me to lower my blood pressure a significant amount. My body shape is very different now than what it was 7 months ago. I have dropped a pant waist size and a wear a size smaller in my shirts. As a side note, when I wear my “old” clothes – I look like I am wearing my brother’s clothes (He’s much bigger than me)! It’s actually quite shocking when I think about all that “extra stuff” I was hauling around. No wonder I was always tired and hungry.

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Nominee #3 Dave Lacinski


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