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.

Dallas, TX – Get You In Shape Boot Camp - These are pictures from the Dallas Boot Camp taken on Tuesday August 25, 2009 and the 5:30pm  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, Famers Branch, Richardson, Garland and other surrounding Dallas cities, the Dallas Fitness Boot Camp is just minutes away from you!

Get You In Shape Boot Camp Dallas, TX -LINKS
 CLICK HERE Boot Camp Schedule
 CLICK HERE Boot Camp Dallas Common Questions
 CLICK HERE – Fitness Boot Camp Dallas, TX Sign Up Page
 CLICK HERE Free Trial Dallas Boot Camp Class
 CLICK HERE – Boot Camp Pictures
 CLICK HERE Boot Camp Testimonials

Dallas, TX – Get You In Shape Boot Camp - These are pictures from the Dallas Boot Camp taken on Tuesday August 25, 2009 and the 5:30pm  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, Famers Branch, Richardson, Garland and other surrounding Dallas cities, the Dallas Fitness Boot Camp is just minutes away from you!

Get You In Shape Fitness Boot Camp
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, Famers Branch, Richardson, Garland and other surrounding Dallas cities, the Dallas Fitness Boot Camp is just minutes away from you!

Get You In Shape programs include the Get You In Shape Fitness Boot Camp, the 40 Day Challenge, 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 Fitness Trainer and Boot Camp helped this Coppell Band member get in shape

Hey I am Cassie Burnes. I started doing Get you in shape boot camp because my mother began and talked me into joining. It has been easy to join because my sister and mother do it. The only downfall has to be getting up early in the morning. Now after doing this, I do not feel as bad going out with my friends and sitting around watching TV. Watching my weight was different to see how I measured in inches because that what really shows improvement. There is more to weighing yourself than just the weight. You have to see how many inches you have lost. I definitely suggest this to anyone who wants to lose weight and look great. This boot camp is better than any elliptical or treadmill machine at any gym.

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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Grapevine, TX Resident and City of Coppell Employee talk about Coppell Boot Camp

Hey my name is Corey. I am from Grapevine, and a public safety dispatcher for the City of Coppell. Some of my co-workers are enrolled in the boot camp, and spoke very highly of this program. I was really excited about this boot camp. The first time I came to the boot camp, the trainers were attentive to my form and corrected me when needed. The Second time I came, they had all remembered my name which really made me feel very personable, and that they truly cared for my well being. They encourage you to go at your own place, which is very different come other places that go for the military style. The trainers pay attention so that I could get the best results. This is my 3^rd month, not consecutive, and I have lost inches from just one month of work. This Boot Camp is a great place to come and make yourself feel good, and to really get into better shape

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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Coppell, TX Fitness Boot Camp Testimonial – Weight Loss Results

Coppell, TX Fitness Boot Camp Testimonial – Weight Loss Results

I’m Stephanie Perez from Highland Village, Texas. I took the Get You in Shape boot camp and it was great. I thought it was a great supplement for my work out. I used to do a lot of aerobic classes at other gyms, and my body was getting used to them. It was awesome to have this type of environment that was very different from my past workouts. At these other boot camps I was noticing a lot of competitiveness coming from the workouts. I was becoming injured and such from these other boot camps, and the Get You in Shape Boot camp really concentrates on correct form and motion, so that you can get everything out of your workout. I recommend this boot camp to anyone who really wants to get into great shape.

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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Coppell, TX Boot Camp and Personal Trainer – Coppell Boot Camp Testimonial

Coppell, TX Boot Camp and Personal Trainer – Coppell Boot Camp Testimonial

Hi this is Leslie Brown from Coppell, Texas. I have been in Get You In Shape boot camp for three months now, and I have lost 30 pounds. I have gone off of my High cholesterol medicine, and my energy is now through the roof.

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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