Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the Thanksgiving Turkey Bustin Workouts. Get You In Shape gave 3 free workouts to Coppell area residents to help raise food and clothes to locall charity, CCA. It was at the Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX.  If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.

Get You In Shape’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 40 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). 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 Boot Camp and Personal Trainer Tip of the week – Portion Control: Watching Your Portions Can Be a Simple Way to Lose Weight

Video with Get You In Shape Fitness Boot Camp Personal Trainer Julie McCan. Julie teaches at the Coppell Boot Camp in Coppell, TX. Julie teaches about portion control.

There is significant research that points to how the increasing size of portions served in America is an underlying cause of serious weight issues and even obesity. Maintaining an unheathly weight can lead to many other health risks such as heart disease, diabetes and various cancers. Published in the Journal of the American Medical Association in January 2003, a study conducted at the University of North Carolina at Chapel Hill, confirmed that portion size has grown significantly over the past two decades and that this growth trend goes beyond fast-food restaurants to affect meals in homes and other conventional restaurants. Portion control is greatly needed as “portion distortion” is sweeping the nation.”

Other studies show that given the increase in portions, most people will still eat what is given to them! This may seem a bit frightening, but maybe many Americans grew up in a household like I did, where the “clean plate club” was a big deal. To further ensure we ate every morsel on our plates, we were often reminded of the starving children in Africa pointing out how lucky we were to have the food. To this day, it is difficult for me to leave anything on my plate. Even though this may be a reason people are programed to eat unreasonable portion sizes, it is equally reasonable to see how important the role “right sizing” your portions can have in losing and maintaining a healthy weight.

The good news is that there are several simple methods to help reteach people on how to easily recogonize the right portion size AND you can start using them immediately – no preparation required! All of these methods are great tools to help with wieght loss and even better, no calorie counting, wieghing, or food restrictions are involved. The most available method is your hand. As you can see from the guide below found on the Fat Fighter website and published by the USDA, using your hand will help you easily visualize portion sizes anytime you need!

A fist or cupped hand = 1 cup

For example:
1 serving = 1/2 cup cereal, cooked pasta, or rice
OR 1 cup of raw, leafy green vegetables
OR 1/2 cup of chopped fruits or vegetables

A thumb = 1 ounce of cheese

Handful = 1-2 ounces of snack food
Remember, 1 handful = 1 ounce of nuts and small candies. For chips and pretzels, 2 handfuls = 1 ounce

Palm = 3 ounces of meat

Thumb Tip = 1 teaspoon
Keep high fat foods like mayonnaise to a minimum by measuring the serving with your thumb. One teaspoon is equal to the end of your thumb, from the knuckle up. Three teaspoons equals one tablespoon.

1 tennis ball = 1 serving of fruit
Healthy diets should include 2-4 servings of fruit each day.

***Important Note: Because hand sizes vary, compare your fist size to an actual measuring cup.

If you don’t like the hand guide, be sure to check out these other websites to find a different guide that will work for you. For example, WebMD publishes one that refers to various every day objects as their visual cues and they have published it in an easy to print and put in your wallet form. If you need more than just visual cues, there are sites that offer an actual plate for purchase that is designed to physically and visually help you manage portions.

Find one that works for you and start taking control of your portions today.

Webmdwalletcardforportions.com
theportioncontrolplate.com
Reader’s Digest Change One Portion Guide
http://www.ezweightplate.com/
Prevention’s portion control guide
Beachbody’s portion guide

Written by: Julie McCan, CPT Julie is on the www.GetYouInShape.com team of personal trainers. Get You In Shape has is a Fitness Company in the Dallas, TX area. Coppell boot camps, Dallas boot camps, private training, 40 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape
For more tips, articles, and information, visit www.getyouinshape.com

Dallas, TX – Fitness Boot Camp helped this Coppell mom lose 13 pounds with the Coppell Boot Camp.

Video of Coppell mother who has lost 13 pounds in the Dallas area fitness boot camp.

Get You In Shape Dallas Coppell Fitness Boot Camp
Dallas Boot Camps and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. 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 Boot Camps are just minutes away from you. Get You In Shape Boot Camp. Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, 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.

Dallas, TX – Get You In Shape Boot Camp - These are pictures from the Dallas Fitness Boot Camp taken inthe September 2009 and October Dallas boot camp session at 2000 McKinney Ave Uptown in Dallas TX. If you live or work in Dallas, Uptown, Highland Park, University Park, North Dallas, Lakewood, White Rock Lake, Cockrell Hill, Grand Prairie, Arlington, Irving, Las Colinas, Carrollton, Mesquite, Heath, Forney, Dallas, Farmers Branch, Richardson, Garland and other surrounding Dallas cities, the Dallas Fitness Boot Camp is just minutes away from you!

Get You In Shape Dallas Coppell Fitness Boot Camp
Dallas Boot Camps  and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. 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 Boot Camps are just minutes away from you. Get You In Shape Boot Camp. Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, 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.

Get You In Shape Dallas Coppell Fitness Boot Camp
Dallas Boot Camps  and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. 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 Boot Camps are just minutes away from you. Get You In Shape Boot Camp. Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, 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.

Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX.  If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.

Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX.  If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.

Get You In Shape Dallas Coppell Fitness Boot Camp
Dallas Boot Camps  and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. 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 Boot Camps are just minutes away from you. Get You In Shape Boot Camp. Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, 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.

Dallas TX Boot Camp and Personal Trainer – Weight Loss and Fitness Exercise of the Month

 Dallas TX Boot Camp and Personal Trainer – Weight Loss and Fitness Exercise of the Month

The Glute Bridge – This Exercise is a great total Core exercise. It will help strengthen your glutes (but muscles), lower back , and abs (if they are engaged)

Proper Technique for STARTING:

• Lie on your back, pull shoulders back to the mat with knees and feet hip width apart or knees and feet about 3-6 inches apart, legs bent with heels close to glutes
• Place palms facing sky or ceiling, with arms at 45° angle
• Lift glutes off the mat keeping weight in heels
  • Pause at top before lowering to the mat
• Repeat for 12-15 reps.

Modifications for More Advanced Fitness Levels – Next Progression

• Perform exercise while lifting one leg in the air

Last Progression

• Complete exercise using putting your feel on an exercise ball, chair or bed.
• Place palms of hands on floor, arms at 45° angle, put heels on the ball and straighten legs (straight line from ankles to shoulders)
• Keep shoulders pulled back and pull glutes off the mat using your heels to press in.
• Pause at the top & repeat

Reminders - These are some key reminders that you need to pay attention to each time you perform this exercise.

• Keep core tight, contract glutes
• Keep feet hip-width a part (3-6 in.)
• Relax legs/limbs, weight in heels
• Knees do not move

Tempo Options – It is always good to change the tempo options. You have heard the term “muscle confusion” changing the tempo options will help your body continue to have to adapt to the change.

• Up 2, No Pause, Down 2
• Up 1, Pause 2, Down 4
• Quick up / down
• Slow up/down

Get You In Shape Dallas and Coppell Fitness Boot Camp
Dallas Boot Camps and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. 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 Boot Camps are just minutes away from you. Get You In Shape Boot Camp.

Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, 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.

Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX. This was the 7am boot camp session on September 26th at 8am. If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.

Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX. This was the 7am boot camp session on September 26th at 8am. If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.

Get You In Shape Dallas Coppell Fitness Boot Camp
Dallas Boot Camps  and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. 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 Boot Camps are just minutes away from you. Get You In Shape Boot Camp. Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, 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.

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Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX. This was the 7am boot camp session on September 26th at 7am. If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.

Coppell, TX – Get You In Shape Boot Camp - These are pictures from the Coppell Fitness Boot Camp taken during the September 2009 Coppell Boot Camp, outside the Coppell Aquatics and Recreation Center by the Pool and by Andy Brown East Park in Coppell, TX. These pictures are from a new fitness product we got last month called the Lebert Equilizer. If you are in Coppell, Dallas, Irving, Valley Ranch, Grapevine, Flower Mound, Carrollton, Las Colinas, Famers Branch, Plano, and other Dallas, TX cities, this Fitness Boot Camp is close to you.

Get You In Shape Dallas Coppell Fitness Boot Camp
Dallas Boot Camps  and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. 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 Boot Camps are just minutes away from you. Get You In Shape Boot Camp. Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, 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.

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When it comes to working out, women need to make sure they have the right “equipment” for their bodies. So when it comes to finding the right sports bras, we went searching for what some of the experts have to say. The Today Show had Women’s Health Director Nicole Beland on the show to discuss the options. For a slideshow of WH’s favorite high-performance, sweat-wicking fitness gear, don’t miss “Best Sports Bras.”  We have put the basics below on what they recommended.

A-B Cup:  Patagonia Active Mesh bra $35, www.patagonia.com Moving Comfort Alexis bra  $34   www.movingcomfort.com
Champion Shape cami sports bra $31 www.championusa.comHigh Impact Activities
Lily of France in Action sport underwire bra. $30,  www.shoplilyoffrance.com
Bestform High Impact Double Santoni crop bra  $14, www.cisultan.com

Low Impact Activities

Medium Impact Activities

B-C Cup: 
Low Impact Activities
Champion Powerlite Empire Tech tank $36       www.championusa.com
Champion O2Cool Women’s 17” Vented Knee Pants  $36 www.championusa.comSaucony Motion Sensor bra  $45, www.saucony.com
CW-X Ventilator support bra $50, www.cw-x.com

Medium Impact Activities

High Impact Activities
Shock Absorber Support Level 3 sports bra, $38, www.figleaves.com

C-D Cup:

Low Impact Activities
FreeMotion Fitness Sport Tank 5.6 $28, www.nordictrack.com

Medium Impact Activities
New Balance camisole bra top $45, www.newbalance.com

High Impact Activities
Shock Absorber Support Level 3 sports bra, $38, www.figleaves.com
Anita molded sports bra’s $64, www.herroom.com
Bendon Sport Max Out Technical Support bra  $55 www.freshpair.com
 

Get You In Shape.com  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. 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 www.GetYouInShape.com

Excercise Tips from Coach Joe Avezzano: Fitness DVD

Coach Joe Avezzano, gives an interview to personal trainer Brad Linder. Coach Joe won 3 Super Bowl Rings as a coach for the Dallas Cowboys, 3 time NFL Special Team “Coach of the Year”, 15 year NFL Special teams coach, Corporate Spokesperson, Radio and TV Host, and Keynote Speaker. He speaks very highly of the Get You In Shape program, and gives exercise tips.

Get You In Shape.com 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. 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 www.GetYouInShape.com

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