Coppell, TX Boot Camp - Dallas Area's Boot Camp tip of the week -

Coppell, TX Boot Camp – Dallas Area’s Boot Camp tip of the week


Aug 24

Boot Camp – Coppell and Dallas – Boot Camp Tip of WEEK

Zig Ziglar on goal setting and how he lost weight and achieved goals.

What is your goal?? At Get You in Shape, we are committed to help each person achieve their goals no matter how big or how small they are. I think we all know the importance of having a goal. If you pick up any leadership book, read any biography, go to any conference, what is the first thing most people will say you need to do in order to achieve something? The first key would be to have a definite goal, a purpose, a reason for doing something.
When it comes to you own health, your own weight loss, your own goals for getting in shape, this is no different. If you have a goal and are not doing the steps to reach it, maybe your goal is not big enough. This tip of the week may help you get focused again on WHY YOU ARE DOING WHAT YOU ARE DOING. Many of you may have already written a goal before starting on your weight loss and/or health journey but we hope this tip will help you go back to it. If you do not have a goal, we hope this will open your eyes to what you can achieve if you do write a goal down.
Before reading this, it is important to know WHY you are wanting lose weight, why are you wanting to get in shape, why are you wanting to get healthy. It is not enough to just want to lose weight to lose weight. I want to lose weight in order to be more playful with my kids. I want to lose weight because I want to live longer. I want to get healthy so I can get off my high blood pressure medicine. The goal you set after reading the information below needs to be strong or have  strong reason WHY so you can continue on toward your goal when you do not want to.

You have all heard about Lance Armstrong and his amazing story from Cancer to Success. His goal became his passion and he achieved so much more in terms of success because his goal was laid out before him. The Biggest Loser is a great reality TV show on NBC giving away $250, 000 for the person who loses the most weight. If you have never watched the Biggest Loser, it is an inspiring show aimed at changing the lives of overweight Americans. Even though there is a huge commercial aspect to it, I would highly recommend anyone looking for encouragement, motivation, and inspiration in their health and wellness journey to watch it. But why are the contestants motivated at first to join the show. Most are motivated by the $250,000 that goes to the winner. It is over the weeks that the money becomes obsolete to the LIFE CHANGING impact they achieve through the personal trainers, nutritionist, doctors, and other contestants that are on The Biggest Loser.

Oprah is another great example. “I always knew I’d be a millionaire by age thirty-two,” said Oprah in 1987. “In fact, I am going to be the richest black woman in America.”  This success has not come by chance. Oprah has made her fortune by setting clear and ambitious goals on both the professional and personal levels. “The big secret in life is that there is no big secret,” she says. “Whatever your goal, you can get there if you’re willing to work.”  According to Oprah, the biggest hurdle people need to overcome in order to be successful is their belief that there are limits to how much they can accomplish. Goals need to be set and set high; expectations need to be limitless; and ambition cannot be restrained. “If you believe you can only go so far, it is an obstacle.”

Why do we need a goal?
It has been documented through research that people who set goals are more likely to actually achieve them than people who don’t set goals. This makes it pretty clear that if you want to lose weight, get in shape, get healthier, you better have an end goal as to exactly want you want to achieve or accomplish. If you do not really have a real reason WHY you are getting in shape, you are more than likely not to achieve the same results that someone that has a clear purpose and reason WHY they are getting on one of our fitness and nutrition program.

Why do we need a goal?
1. It will help give you a clear vision and direction in which to focus
2. It helps keep you motivated when you may NOT be motivated
3. It helped you keeping moving (mostly slowly) toward the results you want
4. Reaching any goal will help boost self-esteem, confidence, and belief in your ability to make thins happen and feel in control
The greatest stress in life usually come from feeling out of control or feeling powerless

If you do not have a goal with a big enough purpose, this is what you will begin telling yourself
– I am too busy
(with work, with the kids, life, etc) to get my workout in for the day
– I will just do it later even though later usually comes and goes without getting the workout in
– I am not too sure what exercises to do – This should NOT be an excuse in the Get You In Shape Program because we make sure each person knows they can call or email us with any help they need. Each client or participant also receives our Fitness DVD and
Get You In Shape Workout Booklet.
– I’m not motivated today Maybe when school starts – I will wait until after the holidays – Then I will get fired up!
– I don’t have the energy to work out – This is a big one because people are not willing to put the nutrition their bodies need to have the energy to FEEL like working out. Get You In Shape has an answer to this one (Nutritional Products)

What are the steps I need to take to make goals and achieve them? It is important to understand the different goals. Many and most people are looking to lose weight or for weight loss. With 66% of the United Stated population overweight, it is easy to see that weight loss is what most people are looking for. It is also important to realize that some people just need to get healthy. High Cholesterol, High Blood Pressure, Smoking, Bone Density, and other healthy issues are why some people would need to focus on goal setting. Sport performance would be another great example of how not all people are looking to lose weight. Many people get in the Get You In Shape program because they are looking to improve in some sport and know how important resistance training in every sport can be.
What are some things you can do to help this process and help you achieve your goals for weight loss, better health, and getting in shape?
1. Set a long term goal followed by short term goals – I want to lose 40 Pounds in 6 months (that is 6-7 pounds a month and 1.66 pound a week). It is August 24 today. You would write down “I will lose 40 Pounds by Feb. 24th, 2010”
The short term goals should be either weekly  bi-weekly, or monthly. Get You In Shape measures bi-weekly to help participants stay motivated and to keep them accountable. This is a great tool to use while setting your short term goals. 3.2 Pounds every 2 weeks will help you reach that 40 pound weight loss in 6 months. Another example would be “I will be off my High Blood Pressure medicine in 6 months.”
2. Set achievable goals – You did not gain 15 pounds in one month. You did not reach the weight you are at in one month. So you can not expect to lose 15 pounds in one month or 50 pounds in 3 months (since it probably took you years to get to the weight you are at)
If you are like some, you may only need to lose 10-15 pounds to achieve your end goal. You need to be realistic in setting your goal and give yourself plenty of time to achieve it.
A healthy weight loss number is 1-2 pounds a week. This has also been shown to be better to LONG TERM WEIGHT MANAGEMENT. What does this mean. It means that people who lost weight slowly over time have been able to keep that weight off longer than people who lost weight fast.
Setting a goals that you can reach will help you attitude, confidence, and allow you to set new goals once you reach your goals.
3. Have a checklist as to what you have to do in order to achieve your goals – You will need to do something in order to achieve your goal. You will also probably have to give up things to achieve your goal.  Get You In Shape helps their participant and clients in this category because when your goal is to lose weight, you HAVE TO LEARN what you must do in order to achieve that.
General checklist or guidelines people need to make sure they did in order
For reaching your health, weight loss, fitness, and nutrition goals here are a few things that you would have on your check list every week
____ At least 3 resistance training workouts and 3 cardio workouts (worked out 6 days)
____ Water when waking up, before & after each meal,  while working out, and throughout day
____ Ate 5-6 well-balanced  meals and snacks (breakfast, mid-morning snack, healthy lunch, mid-afternoon snack, and healthy dinner)
____ Took high quality multi-vitamin and Omega 3 (we recommend  CorePLex and OmegaPlex)  everyday
____ Took steps in improving my mental attitude. Examples; reading (bible or other motivational books) and surrounding yourself with positive people.

You will also need to focus on what YOU personally need to give up in order to achieve your goals. It will be different for everyone but here are some examples
– I will not eat out until I reach my goal – making your own healthy meals and snacks may take longer t first we find that it actually allow you to save.
– I will not drink alcohol until I reach my goal  (or limit myself to 1 drink a week)
– I will not hang out with this crowd, group, or friend because I know they will bring me down

4. Get HELP! Weight loss, getting healthy, and getting in shape is not easy and can be very difficult if you are try to do it all by yourself. Here are a few ways you can get help
– Find a professional (someone with experience in weight loss or getting people healthy) to help you get started. Taking those first steps can be tough, having someone there for you as your get started to help give you the tools, motivation, encouragement, and inspiration you need can make your process much easier. Some examples of professional would be a personal trainer, nutritionist, weight loss coach, doctor, and a holistic practitioner
– Find a good
fitness boot camp to start. Boot Camps are exploding all across America because they are fun, they help get results, they a relatively cheap for what all you get, and they usually have the area top personal trainer leading them. Many people are turning to Boot Camps
5. Have a desired PRIZE – Let’s face it, many times we do
things just because we know we are going to get something out of it. Having an end prize for you reaching your desired weight loss or health goal can be another HUGE motivating factor for you. I have heard all kinds of prizes. Some companies pool money together and give out money for the person who loses the most weight. Some people set a goal and will take a trip after reaching their goal. Some will get that new suit of outfit they now need because they can not fit unto their old clothes anymore.
Whatever it is, having a prize to help keep you motivated when you do not feel like continuing on will help.

“I will lose 40 pounds in by Feb 24, 2010 with resistance training and cardio 6 times a week, eating 5-6 small meals and snacks a day, drinking water throughout the day, and giving up alcohol. I am doing this so I can be a better wife, mother and so I can be a good healthy example for my kids”

This is what you need to have written down. Then write down another short term goal for either a week, bi-weekly or a month. Be able to to see them or make copies so that you can see this daily.

 Get You In Shape does want to point out that once you reach one goal, you will always need to start focusing on what is next. I see it so often that people lose weight and then stop doing the things that help them lose the weight. You need to understand that maintaining your weight will not be as tough as reaching your weight loss, but it will still take some work and effort on your part.
After you reach a goal, it is always important to set a new one so you can begin to focus your attention on that.

Get You In Top personal trainer Brad Linder is the owner of Get You In Shape, in the Dallas and Coppell, TX area. Get You In Shape has Fitness Boot Camps, Private Personal Training, Testimonials, Fitness Tips, Nutrition Programs, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas, Flower Mound, Plano and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Boot Camp and personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit


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