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Get You In Shape 200 Mile Challenge  

Our Cardio Accountability Program is BACK

HEY Get You In Shape Client,

We have heard some clients ask for the 200 Mile Challenge to come back and we thought it was a great idea so it’s back. If you participated the last time, today is a new day you can earn another 200 Mile T-Shirt. If you are new to Get You In Shape, this is another motivational tool to help you get in your steps. 

Who is it for? For ALL Get You In Shape clients – virtual and In-person

For Get You In Shape clients looking for a little extra motivation. For Get You In Shape clients that just do the fitness sessions and only think about off day cardio but haven’t ever been inspired to actually get out there and do something.For Get You In Shape clients that want to achieve something they never would be able to do on their own.

Regardless of your reason, join us in this challenge to help you achieve your fitness goals.

200 Miles in 20 Weeks!! This is 10 miles per week. If this isn’t challenging enough, you can always increase the total miles that you are doing. Why not 300, 400 or 500 miles in 20 weeks? Pick what works for you and is going to challenge you to do more than you are doing already.

The only person you’re competing against is the old you. That means once you set your target, YOU decide on the rules that suit you.

The Basics

  • Weekly Check In reminding you to post your Miles for the week
  • Awards for each mile stone you hit (50 miles, 100 miles and 150 miles) to keep you on track to reach 200 mile. 
  • Meet Ups through out the 20 Weeks for those signed up and want to participate
  • Another tool to help motivate, encourage, and inspire you to get daily movement in

    What better way to start or refresh your cardio journey than with a challenge to help get you started, motivate you and keep you on track. 

Start Date: Sunday, May 5th, 2024

End Date:  Saturday, September 21, 2024

Cost: $25 – This covers us putting the plan together, giving you accountability for 20 weeks, man time to help track your miles over the course of 20 weeks and the T-shirt (if you complete the 200 miles during the challenge) 

Minimum: 200 miles in 20 weeks

What to do: Sign up below, pay the $25 entry fee, select your target miles, and track your miles.

What you get: Accountability, Awards to keep you on track to hit 200 miles or beyond, T-shirt (for 200, 400, 600 800 or 1000 miles as the goal is reached) and more!

What Miles Count:  The big question here is what miles count? Miles that you run, walk, hike, jog, row or bike (see conversion for rowing and biking below) outside of your normal day count towards this event. The timed Mile Run at the sessions will count as well. If you go for a morning, afternoon or evening run, walk, hike, jog, row or bike ride (see conversion for rowing and biking below) then that counts. If you walk from your desk to the bathroom and back, then that doesn’t count. Use your best judgement here but don’t cheat yourself.

The general rule of thumb is there is a 1:3 run-to-bike ratio, meaning one mile of running at a moderate effort equals three miles of cycling at that same effort level. Cycling 12 miles is the equivalent of running four miles, with both effort levels being the same in a very general sense for cardiovascular fitness.

For rowing, the conversion is 4:5. Meaning every 400-meter run is equivalent to a 500-meter row. Since we are looking at miles (1609 meters = 1 mile), then you would need to multiple this by 4.  So basically, a 2000 meter row would be equivalent to a 1 mile run. (I know it’s not exact, but for our purposes it will work.

How to communicate: We will be mainly using MyCoach App to message you and the GYIS VIP Facebook private group post (a private page for GYIS clients only) to communicate about this so please make sure you are checking it.

Tracking: This is all about YOU. So pick something that is easy for you to track your miles each week. This is all on the honor system but you don’t want to cheat yourself out of accomplishing your goals. We will customize a Weekly Tracking Sheet for the 20 weeks that you can print off and make it easy to add up for the 20 weeks. We also recommend you use some type of APP that is available to make it easier to keep track – RunKeeper, MapMyRun, MapMyWalk, Runtastic, etc. 

Get your 200 Mile Accountability Training Plan Here. Easily keep track of your workouts and your miles in one convenient spot.

We do ask that you just post your total miles for the week on the GYIS VIP Facebook private group here every Saturday or Sunday to keep yourself accountable and on track. Then when you reach 200 miles post on VIP group post here. That way we know you have completed at least the minimum and we can get you your t-shirt. You can also keep track 

Tips: There are several things you can do to help you complete this challenge, but two really easy ones are 1) Get a friend to join you on the challenge and 2) Follow the suggested Interval Training workouts below or Incorporate your own Interval Training in the app of your choice – RunCoach.

Plans:  Treat this just like the off-day Cardio. You want to incorporate Interval Training into this to get the most out of your cardio (burn the most calories). Mainly, you just don’t want to go at the same speed for 3 miles. You will need a stopwatch, an interval app or use your phone to help you get the benefits of interval training.

Here are some suggestions that you can do for the days you run 3 miles (or whatever distance you choose). Since you have 3 off day cardio sessions each week that you can do at least 3 miles, we are giving you 6 different days of different interval training workouts for you to do. After the sixth workout, you just start back over. Again, the key is to get the most out of your workouts. If it’s been proven that Interval Training will help your body burn more calories, why not incorporate it into this?

Everyone is at different fitness levels (walkers, joggers, runners) but try to remember this when doing your cardio workouts and following the Interval Training.

Slow pace – You can carry on a conversation very easyMedium Pace – You get in a sentence or two before needed to breatheFast pace – It’s tough to even talk.

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

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

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

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

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

Day #6 Hills

Fun Ways To Get Miles

  • Form a team with friends & family to encourage & keep each other accountable
  • Working remote? Exercise at lunch
  • Explore a new trail or route
  • Take a self guided city tour
  • Visit state park
  • “Netflix & go” by watching on a treadmill or stationary bike
  • Walking scavenger hunt
  • Exercise with your pet
  • Create a friendly competition among friends to see who can complete the challenge the fastest
  • Organize a socially distanced “Walk at Lunch Club” for your office
  • Working remote? Organize a “Working Remote Walk at Lunch Club” (everyone walks their neighborhood)
  • Subscribe to a new podcast or listen to a favorite
  • Catch up on your “reading” by listening to audiobooks

Join us and be part of the GET YOU IN SHAPE 200 MILE CLUB!

Change your life one step at a time!
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Why We've be called "One of the Best Personal Training Businesses in Texas"!

We have a wonderful community – a real “fitness family” that supports, motivates and encourages one another. And that kind of caring accountability is priceless. Many say it’s the difference-maker.

Here’s what some of them have to say about us. (These comments are from real people. You’ll probably meet these folks at some point virtually through our online community.)

I’ve lost around 20 lbs and 23 inches overall. I fit in all my old clothes and am buying smaller sizes than I have in years. I’m actually back in regular sizes at the store. No more plus sizes!!

I have never been a person who would say they enjoy working out. I’ve tried health clubs, personal trainers, and specialty fitness places but never stuck with a workout program. But I’m totally “Sold” on Get You In Shape. I look forward to working out and can’t believe the results in my appearance and level of fitness. The trainers are awesome and they really care about your journey to fitness.Carol Jackson, TX

Carol Jackson, TX

Joining Get You In Shape is one of the BEST decisions I’ve made in my life. I was going on 3 years of less than 5 hours of sleep each night, no motivation to move and had lost hope. 

I’ve lost 90 lbs. I have dropped from a 2X to a size 6/8 or a medium.
I can bend over easily now without effort, but before just tying my shoe was a challenge. I can sit with my legs crossed now and be comfortable. That is a big change as well as going up two flights of stairs at work without hyperventilating! I actually seek out opportunities to take the stairs now.
I am stronger and more energetic! Wearing clothes is so much more fun! It’s been a bit like Christmas discovering clothes I have held onto but haven’t been able to wear in years.

Rhonda Shaw, Red Oak, TX

I was scared to get started because I literally had not done anything in 3-4 years. I was paying my fitness center monthly for 3-4 years but did not feel like leaving the house. 

I met with Get You In Shape for the first time felt right at home. The trainer was able to walk me through everything and the other members helped encourage me which was very inspiring and welcoming. 

This program has changed my life. I have lost over 30 lbs and feel good in my clothes again. More importantly, I am healthy and just feel alive again. 

Cathy P, Texas

At age 60 this program is the best thing that has happened to me.  I joined to be healthier and to be able to dance with with my granddaughter at her wedding and she was only 4 years old.

I’ve lost over 50 lbs., met some amazing people, gotten healthy again and feel better than I have in years!

Billy Faught,  TX

Are You The Next To Add To Our Over 780+ Happy Client Success Stories?

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PS - Can't wait to see you soon. I know you are going to love it!

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Get You In Shape Fitness
260 east Parkway Blvd, Coppell, TX 75019
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http://www.getyouinshape.com/

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X2H7+9W Coppell, Texas

Personal Trainer, Online Fitness Coach, Group Fitness and Fitness Boot Camp Serving Coppell, Dallas, Flower Mound, Irving, Valley Ranch, Las Colinas, Lewisville, Carrollton, Grapevine and other Dallas Area Cities

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