Advocare
products are safe and they WORK! One way we know that is because

Advocare
has hundreds of non-paid (yes, they do not get paid a single dime to
take the
Advocare products) endorsers that take

Advocare

Here are some of the top products

Advocare SPARK Energy Drink

Advocare SPARK Sharpens mental focus * Long-lasting energy * Sugar-free

AdvoCare ® SPARK ™ Energy Drink, (Packets)

• Sharpens mental focus*
• Long-lasting energy*
• Sugar-free

AdvoCare ® SPARK ™ Energy Drink is a cutting edge formulation that contains the right ingredients to give you the energy that you need to live life to the fullest.* It contains an effective amount of caffeine to give you the quick boost you’re looking for, the right blend of B-vitamins to enhance your body’s natural ability to produce and sustain energy and the added neuroactives to help increase your mental focus.* Together, the 21 vitamins, minerals and nutrients in
AdvoCare ® SPARK Energy Drink work synergistically to provide a healthy, balanced and effective source of energy that won’t overburden or stimulate your body like most energy drinks on the market.* And the best part? It’s sugar-free and contains only 45 calories per serving!

14 Servings Per Carton Comes in 5 different flavors

Fruit Punch: Price $21.50 Click for more information or to BUY

Grape: Price $21.50 Click for more information or to BUY

Mandarin Orange Price $21.50 Click for more information or to BUY

Cherry Price $21.50 Click for more information or to BUY

Citrus Price $21.50 Click for more information or to BUY

Advocare MNS Vitamins

MNS Max 3 (total wellness)	MNS Max CAppetite Control	MNS Max EEnergy

There are 3 Formulations in
the Advocare Metabolic Nutrition System (MNS). Please read and click
the links to pick one that is best for you. If you have questions,
call us at 214-603-8287 and we can help you pick on that would be
best for you.

Advocare MNS Vitamins Max 3

Advocare’s most comprehensive system yet! In
addition to appetite control, you will receive the best core
nutrition as we have added Amplify A.T., Calcium Plus and an
additional OmegaPlex® to this system.* Max 3 also offers
sustained-release energy, which means energy will last throughout
the day.* And with approximately half the caffeine of MNS ® Maximum
Energy and MNS ® Maximum Appetite Control, it is a fantastic
alternative for anyone looking for a lower-caffeine solution.* For
energy, appetite control and overall outstanding core nutrition and
wellness,

Advocare MNS Vitamins Max 3 is the answer.*

Click HERE to read more Info or to BUY

OR

Adocare MNS ® Max Appetite Control

• Improved formula
• Provides maximum appetite control *
• Supports weight management *

Adocare MNS ® Max Appetite Control provides the perfect solution for anyone who has trouble controlling his/her appetite.* Although reducing caloric intake is a key factor in maintaining weight, it’s much easier said than done.


Adocare MNS ® Max Appetite Control includes the appetite suppressants, metabolic enhancers and thermogenic products needed to help control appetite, reduce cravings (especially for carbohydrates and sweets) and gently increase energy levels.*

Click here for more information or to BUY

Advocare MNS ® Max Energy

• Provides maximum energy*
• Supports weight management*
• Provides core nutrition*

Advocare MNS Maximum Energy Vitamins serves as an excellent weight-management aid by providing the right mix of ingredients to give you more energy and vitality.* MNS Maximum Energy is a great fit for anyone who struggles with feeling sluggish or inactive, two prominent precursors to gaining weight.* In addition to the components listed above,

Advocare MNS Maximum Energy Vitamins includes appetite suppressants, metabolic enhancers and thermogenic products to specifically help support your metabolism, increase your energy and moderate your appetite.*

Click here to BUY or for more information.

Advocare Meal Replacement Shake

Advocare Meal Replacement Shake Nourishes muscles Supports metabolism

Advocare Meal Replacement Shakes provide a well-balanced, lower-calorie meal that’s high in protein, which supports weight loss by building your muscle, not your fat. You’ll receive complete nutrition in a light, delicious shake available in three great flavors – vanilla, chocolate and berry. With each shake, you receive a powerful combination of vitamins and minerals (including 50 percent of your daily value of calcium), 5 to 6 grams of fiber, an amazing 24 grams of protein and much more. Plus, they’re so easy to make that you’ll never skip a meal again. At only 220 calories,


Advocare Meal Replacement Shakes are sure to become the best meal of your day.

14 Servings Per Carton

 Click
For More Information or to BUY

Advocare Nutrition
and Health Products Herbal Cleanse

Advocare Herbal Cleanse Provides internal cleansing* Enhances nutrient absorption*

Advocare Herbal Cleanse with Peaches & Cream Fiber Drink

• Provides internal cleansing*
• Enhances nutrient absorption*

Over time, toxins build up in our bodies and may contribute to weight gain, loss of overall energy and poor skin tone. Periodically, it’s wise to cleanse our bodies of these toxins and start with a nutritionally clean plate.

Advocare Herbal Cleanse system includes three distinct products (ProBiotic RESTORE, Fiber Drink and Herbal Cleanse tablets) that collectively provide a 10 day system that helps detoxify your body and gives you the fresh start you need.* ProBiotic RESTORE helps support healthy intestinal and immune function. Fiber Drink offers 10 grams of fiber to help scrub your intestinal tract and move waste quickly through your system.*

Advocare Herbal Cleanse tablets help remove toxins from the body in a safe and gentle manner.* Give your body the rejuvenation it desperately needs with the

Advocare Herbal Cleanse system.*

10-day

Advocare Herbal Cleanse supply

Click here for more information or to BUY

Advocare Nutritional
Core Multi-Vitamin Supplement CorePlex

Advocare CorePlex  ® Provides core nutrition* 36 vitamins, minerals & nutrients for better nutrition

Advocare CorePlex

• Provides core nutrition*
• 36 vitamins, minerals & nutrients for better nutrition

Advocare CorePlex supplement is a high potency, comprehensive multivitamin and mineral supplement that provides a strong foundation of basic nutrition. Most of us don’t eat a well-balanced diet, and even if we do, the latest research suggests that additional intake of vitamins and minerals might be helpful for optimal health.

Advocare CorePlex supplement is superior to other leading brands of multivitamin/mineral products in a number of ways. First,

Advocare CorePlex supplement contains higher levels of water-soluble vitamins than multivitamins formulated with just 100 percent of the Daily Value. Second,

Advocare CorePlex supplement features chelated minerals for optimized absorption. Other vitamin-mineral products have simple (ionic) forms of minerals that are not absorbed as well as AdvoCare chelated minerals, which means that more of the minerals in CorePlex supplement are available to be used by your body. Each serving of CorePlex supplement provides 36 vitamins, minerals and nutrients in a highly absorbable form so you can enjoy the advantages of complete core nutrition.

Click for more information or to BUY

Advocare Core
Multi-Vitamin – CorePlex with Iron

Advocare CorePlex ® with Iron Provides core nutrition* 37 vitamins, minerals & nutrients

Advocare CorePlex ® with Iron

• Provides core nutrition*
• 37 vitamins, minerals & nutrients

Iron deficiency is the most common nutritional deficiency worldwide. Especially for children, teenagers and women in their child-bearing years, iron consumption is important. In general, iron deficiency has been associated with fatigue, decreased immune system functioning and decreased cognitive function.

Advocare CorePlex ® with Iron combines the popular AdvoCare vitamin and mineral supplement with 18 mg. of iron to provide a complete package for anyone looking for core nutrition and proper iron supplementation.*

CorePlex supplement is a high potency, comprehensive multivitamin and mineral supplement that provides a strong foundation of basic nutrition. Most of us don’t eat a well-balanced diet, and even if we do, the latest research suggests that additional intake of vitamins and minerals might be helpful for optimal health. CorePlex supplement is superior to other leading brands of multivitamin/mineral products in a number of ways. First, CorePlex supplement contains higher levels of water-soluble vitamins than multivitamins formulated with just 100 percent of the Daily Value. Second, CorePlex supplement features chelated minerals for optimized absorption. Other vitamin-mineral products have simple (ionic) forms of minerals that are not absorbed as well as AdvoCare chelated minerals, which means that more of the minerals in CorePlex supplement are available to be used by your body. Each serving of CorePlex supplement provides 36 vitamins, minerals and nutrients in a highly absorbable form so you can enjoy the advantages of complete core nutrition.

Click for more information or to BUY

Advocare Nutritional Supplements – Sports Performance

Advocare Nutritional
Products – Muscle Strength

Advocare Muscle Strength ™ Promotes muscle strength* Enhances muscle growth*

Get You In Shape is committed to helping you get the health and fitness results you want. Not sure what nutrition plan or wellness program is right for you? Let Get You In Shape custom design a nutrition program for you. Plans include weight management or weight loss, energy, sports performance, and overall health and wellness. Contact us today!

Advocare Muscle Strength™

• Promotes muscle strength*
• Enhances muscle growth*

Research has shown that the ingredients contained in

Advocare Muscle Strength are important for supporting the anabolic mechanisms in the body.

Advocare Muscle Strength  supplement promotes the body’s innate systems for building lean mass and reducing fat tissue. The combination of natural ingredients in the formula supports muscle and fat metabolism. Additionally, the active ingredients included in

Advocare Muscle Strength supplement help both the ergogenic nutrients (those that are concerned with the provision and utilization of energy) and anabolic nutrients (those involved in building and repairing the body) work together within a totally integrated system to produce positive results.

60 Caplets Per Bottle

Price $40.50 Click here for more information or to BUY

Advocare Post Workout Recovery
Shake

AdvoCare  Post Workout Recovery Minimizes muscle soreness Supplies essential components for muscle repair to optimize recovery Helps maintain and restore energy supplies during and after physical activity

Get You In Shape is committed to helping you get the health and fitness results you want. Not sure what nutrition plan or wellness program is right for you? Let Get You In Shape custom design a nutrition program for you. Plans include weight management or weight loss, energy, sports performance, and overall health and wellness. Contact us today!

AdvoCare ® Post Workout Recovery

- Available in Chocolate and Vanilla

- Offered in pouches and canisters

- Helps minimize muscle soreness after strenuous active

- Supplies essential components for muscle repair to optimize recovery

- Helps maintain and restore energy supplies during & after physical activity

- Contains branched-chain amino acids to support muscle recovery, growth & endurance

14 Servings Per Carton

Price $47.50 Click here for more information or to BUY

Advocare Muscle Gain

Advocare Muscle Gain™ Increases muscle mass* High-quality protein

Advocare Muscle Gain™, Chocolate or Vanilla (Packets)

• Increases muscle mass *
• High-quality protein

Protein is essential for gaining muscle and strengthening your body. Research has shown that the typical protein intake for strength athletes should be approximately 1.3 to 1.8 g per day for every 2 pounds of body weight. That’s as much as 180 grams for someone who weighs 200lbs.! Since it’s almost impossible to consume that much protein through your diet without also consuming excess calories, fats and carbohydrates, AdvoCare offers

Advocare Muscle Gain protein formula as a superior source of high-grade protein. It offers a metabolically balanced protein blend that feeds your muscles the amino acids and other components that are essential for building muscle.

10 Servings Per Carton

Price $33.95 Click here for more information or to BUY

Advocare Arginine Extreme

Advocare Arginine Extreme Supports muscle tolerance and endurance* Provides cardiovascular nourishment*

• 
  
  Advocare Arginine ExtremeSupports muscle tolerance and endurance*
• Provides cardiovascular nourishment*

Advocare Arginine Extreme drink nourishes the growth of lean muscle tissue in conjunction with an exercise program and aids in the body’s natural production of nitric oxide, a substance involved in blood vessel relaxation and healthy blood flow.* For athletes, this powerful drink mix helps magnify the results of strength training as it facilitates healthy nutrient delivery to muscles. For anyone,

Advocare Arginine Extreme helps maintain healthy blood flow, contributing to better vascular health and strengthened immune function.*

Click here for more information or to BUY

Muscle Fuel

AdvoCare ® Muscle Fuel Energizes Muscles* Maximizes Workout*

This video is a summary of a study showing how Muscle Fuel pre-workout supplement is the most powerful on the market today. Study conducted by Dr. William Kraemer at the University of Connecticut.

AdvoCare ® Muscle Fuel

• A synergistic
  blend of 28 vitamins, minerals, botanicals and other
  energy-producing intermediates that supports multiple metabolic
  processes*
• Helps maintain &
  restore energy supplies during & after physical activity *
• Supplies essential
  components for muscle gain *

AdvoCare ® Muscle Fuel
is a unique, single-product solution that supports multiple muscle
metabolic processes and helps maintain and restore energy during and
after physical activity.* Its 28 vitamins, minerals, botanicals and
other energy-producing intermediates synergistically enhance
physical performance and endurance.*


AdvoCare ® Muscle Fuel

also supplies essential muscle-gaining components during and after
physical activity, helps reduce oxidative stress, facilitates
workout recovery, maximizes training benefits, and helps you take
your workout to the next level.* And


AdvoCare ® Muscle Fuel

Is this you?

Someone who wants to gain the most benefit from your workouts

An athlete who wants optimal support for sports performance

Someone who wants to further enhance physical performance and
endurance

Someone who wishes to slow age-related muscle atrophy

10 Servings Per Carton

Price $41.95 Click here for more information or to BUY

Other Advocare Products

Advocare Nutritional 
Products – OmegaPlex

Advocare OmegaPlex ® Supports heart health* Increases overall wellness*

Advocare OmegaPlex ®

• Supports heart health*
• Increases overall wellness*

Over the past decade, the awareness and popularity of omega-3 fatty acids as a component of sound nutrition has increased significantly. Omega-3s are essential for a multitude of biological and physiological functions, including proper brain development, strengthened immune and cardiovascular systems and healthier skin and hair. Because the most common forms of omega-3s come from fish oils and flax seed, the typical American diet often falls short of providing an adequate amount of these beneficial fatty acids. OmegaPlex supplement is a blend of omega-3 fatty acids that’s high in purity and effectiveness. While other omega-3 supplements may have only EPA or DHA, OmegaPlex supplement has both of these important omega-3s in the right proportions for maximum benefit.

90 Soft gels Per Bottle

Price $15.95 Click here for more information or to BUY

Advocare Trim
Product – ThermoPlus

Advcare ThermoPlus Helps stimulate metabolism* Innovative weight-loss enhancer

Advcare ThermoPlus ™

• Helps stimulate metabolism*
• Innovative weight-loss enhancer

Our body’s metabolism is the engine that converts the food and calories we consume into the energy we need to function. If we maintain a healthy metabolism, we can maintain or even lose weight. Otherwise, it becomes more challenging to attain the lean and healthy body we may want.

Advcare ThermoPlus supplement provides nutritional support that helps stimulate metabolism so your body uses the calories you consume more effectively.* In addition, the sage and oolong tea extracts also help to suppress your appetite.*

Advcare ThermoPlus is a great addition to your weight-management program, and works especially well in conjunction with the

90 Capsules

Price: $30.95 Click for more information or to BUY

Advocare Nutritional
Energy Drink – SLAM

Advocare SLAM High-powered, portable energy source* Quick and easy Sugar-free

Get You In Shape is committed to helping you get the health and fitness results you want. Not sure what nutrition plan or wellness program is right for you? Let Get You In Shape custom design a nutrition program for you. Plans include weight management or weight loss, energy, sports performance, and overall health and wellness.

AdvoCare ® SLAM ™ – Power Punch and Octane Orange

• High-powered, portable energy source*
• Quick and easy
• Sugar-free

Slam is a powerful, portable energy supplement in a tiny, 2 fl. oz. bottle.* Its unique combination of energy-producing nutrients and support for neural processes make it a perfect fit for the person on the go.* And with no sharp drop-off or energy crash, it’s great for hours of energy.

12 Servings Per Carton

Octane Orange: Price $35.95 Click here for more information or to BUY

Advocare Nutritional
Supplements – O2 Gold

Advocare O2 GOLD ™ Enhances body’s use of oxygen*

Get You In Shape is committed to helping you get the health and fitness results you want. Not sure what nutrition plan or wellness program is right for you? Let Get You In Shape custom design a nutrition program for you. Plans include weight management or weight loss, energy, sports performance, and overall health and wellness. Contact us today!

Advocare O2 GOLD ™

• Enhances body’s use of oxygen*

As our physical activity increases, we inevitably encounter certain obstacles, such as a lack of energy, shortness of breath and sore muscles. The key to growing toward better health is not allowing these obstacles to stop or deter you from reaching your full potential.

Advocare O2 GOLD supplement’s powerful ingredients enhance your body’s use of oxygen, supporting peak performance and endurance at any activity level.* The unique blend of proteins, adaptogens and herbal extracts increases oxygenation to your cells and helps the body adapt to stress.* Whether you’re mowing the lawn, running a marathon or just needing a refreshing lift, you’ll experience a noticeable difference with

Advocare O2 GOLD.*

60 Caplets Per Bottle

Advocare Nutritional Supplements – Wellness
Products

Advocare Nutritional Supplements – Weight Management

MNS Max 3 (total wellness)	MNS Max CAppetite Control	MNS Max EEnergy

Advocare Nutritional Supplements – More Energy

Advocare Joint ProMotion

Advocare Joint ProMotion ™ Protects, lubricates joints* Provides improved freedom of movement*

Get You In Shape is committed to helping you get the health and fitness results you want. Not sure what nutrition plan or wellness program is right for you? Let Get You In Shape custom design a nutrition program for you. Plans include weight management or weight loss, energy, sports performance, and overall health and wellness. Contact us today!

Advocare Joint ProMotion ™

• Protects, lubricates joints*
• Provides improved freedom of movement*

When your joints are healthy, they perform like a well-oiled machine. Normally, your body constantly breaks down cartilage and then rebuilds it in your joints, leading to smooth, fluid movement. However, aging, weight gain, exercise and general overuse of your joints can prevent the proper rebuilding of cartilage, leaving your joints stiff and achy.

Advocare Joint ProMotion supplement helps lubricate and protect your joints by providing the right blend of glucosamine, MSM and other ingredients that contribute to the rebuilding of cartilage.* Furthermore,

Advocare Joint ProMotion supplement supports better mobility and flexibility and aids in relieving occasional pain after exercise.*

90 Capsules Per Bottle

Click here for more information or to BUY

Advocare V16 Energy Drink

V16 Energy Drink Sharpens mental focus* Long-lasting energy* Sugar-free

Get You In Shape is committed to helping you get the health and fitness results you want. Not sure what nutrition plan or wellness program is right for you? Let Get You In Shape custom design a nutrition program for you. Plans include weight management or weight loss, energy, sports performance, and overall health and wellness. Contact us today!

Advocare V16  ® Energy Drink , Effervescent Powder

• Caffeine-free
• Long-lasting energy *

Maintaining energy levels and mental clarity throughout the day has become an increasingly difficult challenge.

Advocare V16  ® Energy Drink is a unique combination of adaptogens, vitamins, nutrients, and a balanced blend of B-vitamins in a caffeine-free, effervescent formula designed to provide quick energy and mental focus.* Based on an herbal adaptogen
formula used for years by Russia’s top athletes,

Advocare V16  ® Energy Drink turns a glass of water into a quick-pick-me-up beverage that leaves you feeling refreshed and awake within minutes.*

28 pouches per carton

Price $35.95 Click here for more information or to BUY

Advocare
products are safe and they WORK! One way we know that is because
Advocare
has hundreds of non-paid (yes, they do not get paid a single dime to
take the
Advocare products) endorsers that take
Advocare
because it help them look, feel, and PERFORM better at what they do.

Here are just a few of the many endorsers.

Drew Brees takes
Advocare nutrition and wellness products because they help his
focus and performance on the football team. 

Advocare Post Workout Recovery Shake AdvoCare  Post Workout Recovery Minimizes muscle soreness Supplies essential components for muscle repair to optimize recovery Helps maintain and restore energy supplies during and after physical activity Get You In Shape is committed to helping you get the health and fitness results you want. Not sure what nutrition plan or wellness program is right for you? Let Get You In Shape custom design a nutrition program for you. Plans include weight management or weight loss, energy, sports performance, and overall health and wellness. Contact us today! AdvoCare ® Post Workout Recovery - Available in Chocolate and Vanilla - Offered in pouches and canisters - Helps minimize muscle soreness after strenuous active - Supplies essential components for muscle repair to optimize recovery - Helps maintain and restore energy supplies during & after physical activity - Contains branched-chain amino acids to support muscle recovery, growth & endurance 14 Servings Per Carton Price $47.50 Click here for more information or to BUY All the research has shown that refueling your body within 60 minutes of exercise is essential. This period is known as the “Golden Hour” because it is when your muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. The Post Workout Recovery shake is used by professional athletes, amateur athletes, college, and high school athletes to help fill in those nutritional gaps after a good workout. The faster your muscles can begin the process of recovery, the faster your muscles can re-build and re-cover. 14 Servings Per Carton Price $47.50 Click here for more information or to BUY Advocare products are safe and they WORK! One way we know that is because Advocare has hundreds of non-paid (yes, they do not get paid a single dime to take the Advocare products) endorsers that take Advocare because it help them look, feel, and PERFORM better at what they do. Here are just a few of the many endorsers. Drew Brees takes Advocare nutrition and wellness products because they help his focus and performance on the football team.  NFL Kicker Brown lost 3 % body fat and felt great on Advocare. Hear how Advocare has made a big impact on Josh’s playing and performance. Michael Redd won a Gold Medalist on the USA basketball team. His personal trainer explains HOW Advocare is set apart from other nutritional supplement companies out there. Not sure yet? Give us a call or email us with any questions you may have about the Advocare nutritional products. info@getyouinshape.com or 214-603-8287 Get You in Shape is a health and wellness Company in Dallas and in the Coppell Area. Get You In Shape is involved with Advocare because the company is backed by science and world class endorsers that take the nutritional products. AdvoCare ® Post Workout Recovery Minimizes muscle soreness Supplies essential components for muscle repair to optimize recovery Helps maintain and restore energy supplies during and after physical activity

Advocare supplements, advocare sports products, advocare performance, sports supplements, Advocare Post workout recovery shake

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  Advocare Supplements, energy drinks, caffeine-free energy drinks, weight management products

Advocare Product Links

Advocare Catalyst
Advocare Arginine Extreme
Advocare CorePlex
Advocare CorePlex ® with Iron
Advocare Herbal Cleanse
Advocare Joint ProMotion
Advocare Meal Replacement Bar
Advocare Meal Replacement Shake
Advocare MNS Vitamins
AdvoCare  Muscle Fuel
Advocare Muscle Gain
Advocare Muscle Strength
Advocare Nutritional Supplements – More Energy
Advocare Nutritional Supplements – Sports Performance
Advocare Nutritional Supplements – Weight Management
Advocare Nutritional Supplements – Wellness Products
Advocare O2 GOLD
Advocare OmegaPlex
AdvoCare  Post Workout Recovery
Advocare SLAM
AdvoCare  SPARK
Advcare ThermoPlus
Advocare V16  Energy Drink

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

Dallas Personal Trainer and Boot Camp Weight Loss and Tip of the Week – Staying On Course Throughout the Holiday Season

Dallas Personal Trainer and Boot Camp Weight Loss and Tip of the Week – Staying On Course Throughout the Holiday Season
Thanksgiving leftovers and holiday parties loaded with sweat treats and rich deserts can enlarge the fat cells and slow the metabolism.  Not a good combination when seeking to live a healthier lifestyle in the midst of a borage of tantalizing holiday food temptations.  Not to mention that the holidays tend to knock us out of our normal daily routines of proper exercise and nutrition. 

The average person gains approximately 1 pound between Thanksgiving and New Year’s according to research published in the New England Journal of Medicine and this weight is not lost in the coming year. Although the gain is much less than what most people think, imagine the accumulation over time! Here are some tips to help you maintain – not – gain during the holiday season while still enjoying your family and friends and all that the holidays mean to you.
Have a healthy snack before leaving for a party …If you are concerned that you may overeat at a gathering, eat a healthy snack such as a salad, fruit, or soup before you leave. You will feel satisfied and will be less likely to overindulge.

Eat some healthy options first … Eating some of the healthier foods that are offered first will again decrease the likelihood of you over indulging on some of the more calorie-dense selections. Go back and choose your favorite options afterward.  

Take family walks … Chat and view the holiday decorations in the neighborhood.

Instead of skipping your workout, shorten it… When you don’t have enough time to get in 30 minutes or more exercise then try squeezing in 10 minutes at a high intensity level.  Guys who did four to six go-for-broke 30-second sprints on a bike got the same gains in muscle fitness as those who went for 90 to 120 minutes at a moderate pace. In a different study, the same type of sprints improved glucose tolerance and insulin sensitivity, meaning it decreased their risk for unhealthy blood sugar and, eventually, diabetes. Total calorie burn was a puny 250, so you’ll still need longer workouts if you’re looking to torch fat. But for your health, short, fast intervals will get you somewhere, and is far better than skipping altogether. 

Written by: David Yarbrough CCPT . David 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 personal training, 40 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape.

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.

More information about Get You In Shape at www.getyouinshape.com

Coppell Personal Trainer and Boot Camp Weight Loss and Fitness Tip of the Week – Choices:  Living a Healthy Life is a Choice

Dallas area Personal Trainer and Boot Camp Weight Loss and Fitness Tip of the Week – Choices:  Living a Healthy Life is a ChoiceDo you ever do something “just out of habit?”  For example, when you’re thirsty, do you grab a coke or some other sugary drink “out of habit?”  Or when you want a snack, do you grab a handful of chips or a cookie, “out of habit?”  Habits form because of the choices we make.  If we consistently make bad choices concerning our health, whether done consciously or subconsciously, they can sabotage our ability to live a healthy life.

Think about it… everything you do, every single moment, you have a choice.  Sometimes there are big choices in life, such as, “Should I look for a new job that will make me feel more fulfilled or just stay in my current job where I feel secure yet unchallenged?”  Other times there are very small choices, such as, “Should I read the paper or catch up on email?” Regardless of the moment, the choices you make throughout your day and life build on each other and define who you are. 

Someone much wiser than me once said, “There are always two choices. Two paths to take. One is easy. And its only reward is that it’s easy.”

Taking the path that is harder on you emotionally, mentally, or physically will more times than not reap much bigger rewards than the easy path.  Regularly making those tough choices is the only way you can change bad habits into good habits and is essential for living a healthy life.  Although this may be a frustrating and daunting task, the good news is that it is all within your control.  Remember, when it comes to your health, nobody but you can completely know what to choose.

When you started the GetYouInShape program, you received a copy of “Lifestyle Habits to Change.”  This would have either been on at the Coppell or Dallas Boot Camp Orientation or in your first few emails. Whether you have just started the program or whether you have been doing it for some time, go back to that document and review it to see if you can improve any of your habits. It contains a number of lifestyle habits that if you have them, you will have a better chance of reaching your overall goal and increases your ability to maintain your goal tenfold.   

Start small.  Pick one or two habits to work on and determine what choices you will be confronted by with your current habits and then decide what positive, healthy choices you will need to make in order to change your behavior and ultimately create new healthy habits.

I recognize that turning everyday choices into healthy habits isn’t done overnight.  So make sure you have defined what success means for you — big and small.  Consider what it means to be successful, this minute, this hour, and this day.  Then recognize your moments of success.  Resisted candy – success!  Did cardio for 30 minutes – success! Drink water instead of Coke this week – success!  Every time you make the right choice, it leads to another success and nothing breeds more success than success. 

Along your journey to a healthier you, you are going to encounter A LOT of choices.  I have included a few inspirational quotes below that might help you with your journey.  Copy and display them where they can serve as a helpful reminder that choices are all within YOUR control and that only YOU can make good choices to take control of and create a healthy lifestyle.

 “There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.”                                                                           Denis Waitley

 “Your life is the sum result of all the choices you make, both consciously and unconsciously. If you can control the process of choosing, you can take control of all aspects of your life. You can find the freedom that comes from being in charge of yourself.”                                Robert F. Bennett

“Tough Times never last, but tough people do.”                            Rober Schuller

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 Personal Training, 40 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape. Get You in Shape serves the Dallas, Coppell, Irving, Valley Ranch, Carrollton, Highland Park, Flower Mound, Southlake, Grapevine, Plano, Frisco, and other Dallas areas.

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.

Dallas Personal Trainer and Boot Camp Tip of the Week – Weight Loss and Healthy Tips – Fight Fat with Five for Fiber

What is one thing that helps with weight loss, controls blood sugar levels, lowers blood cholesterol numbers, lowers your risk of digestive problems, and prevents constipation? If you said fiber, you would be right. As a health and fitness professional, it is my job to help educate each and every client to help learn what foods will help with what. The studies all point to the huge benefits that Fiber has.

Weight Loss and Healthy Tips – Fight Fat with Five for Fiber

 What is Dietary Fiber and how can it help with weight loss?

Fiber is undigested carbohydrates and includes all parts of plant food that your body cannot digest or absorb. Your body’s enzymes are unable to break the carbohydrates down and therefore the fiber is not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Fats, proteins, or carbohydrates can all be broken down by our bodies and absorbed. Fiber is not absorbed and passes through your stomach and small intestine and then into your colon.

Here are the top five reasons fiber aids in weight loss, appetite control and
overall health:

1. Weight Loss – Fiber is a carbohydrate that cannot be digested or absorbed by your body. Therefore, instead of being used or stored, like most carbohydrates or fats it simply passes through the body.

2. Appetite Control – because foods high in fiber are not digested, you feel fuller sooner and stay fuller longer than if you were eating foods without fiber

3. Supports Digestion - Constipation is the #1 gastrointestinal complaint in America. Consuming foods high in fiber on a regular basis helps ease this problem.

4. Lower cholesterol - Soluble fiber has been known to lower cholesterol. You probably know this from a popular oatmeal brand commercial that puts you to the challenge of eating oatmeal to lower your cholesterol.

5. Regulates blood sugar – Processed and artificial foods will spike levels of blood sugar. Foods that are naturally contain fiber keep that blood sugar level more stabilized which in turn helps keep your appetite and cravings in check.

There are two types of fiber and both are play a huge role in the five benefits that fiber provides for each of us. The two types

Product of the Tip - Excellent Fiber Supplment

of fiber are soluble fiber and insoluble fiber. This chart will help you understand the difference between the two types of fiber, their wonderful health benefits and the sources of food that contain natural fiber.

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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