Dallas Personal Trainer – Tip of Week – Running Basics

Running Basics – We have about 10 people who are signed up for either the 1/2 marathon (running 13.1 miles) or the Marathon Relay (running 4-6 miles with a team of 5 people completing a marthon)
So the next few months we are trying to give all of you some great tips and pointers on jogging/running.
If you are still intersted in getting in, CLICK HERE for Information about the Dallas White Rock event we will be doing on December 5th.
The Tip of the week will help you with your form and posture with running.
http://www.youtube.com/v/dG42rOquuec?fs=1&hl=en_US&rel=0&border=1

Part One: Running Basics

[This is part one of the three of the series on running tips that Get You In Shape Personal Trainer Julie McCan will present over the next 3 months].

I have never liked running. Although I have gotten somewhat better at doing since I started Boot Camp, it is usually the part of the workout I least enjoy. The reason I don’t enjoy it is because it is hard for me to do and therefore, I am not very good at it either. That said, the only way I know how to overcome my dislike of doing an exercise is to get better at doing it… so running is my current challenge.

My goal is to improve my running enough so that I don’t dread doing it so much. Hopefully, I may end up even looking forward to it. But, in order to get better at running, I know I need to run more than just running during class… a lot more! I decided that having a goal to work toward would provide some motivation for me. So, encouraged by a few others in class (thank you Carla and Stacy), I registered for the White Rock Half Marathon. Yes, that is over 13 miles!

In reality, my goal has now gone beyond simply improve the dread factor I have toward running and actually get try to become a decent runner. I actually started training the first of September and the race is December 5th, 2010 giving me about 3 months to get in the best running shape I can.

How to start? It seemed easy enough – all I needed to do was put on my shoes and go, right? Wrong!

Since I am a beginner when it comes to running, the Trainer in me wanted to do it right. To truly learn how get the most out of running and become the best runner I can be, I decided to start by doing some research. I have found several websites that have helped me but the one I like the best is www.running.about.com. Although I encourage all of you to use it and other resources to help you with your running, I thought I would take you through my journey – both through learning the science and technique – as well as keeping you posted on my progress toward becoming a true runner.

The first thing I had to do was reassess was my running form. Improving your running form can help you run faster, more efficiently, and with less stress on your body. Specifically, I had some concerns about my stride and my breathing. Through information like the tips below, I quickly learned how to move from being a heel runner to a mid-foot runner. I am still working on my breathing technique but using the tips below will help improve that too.

If you are a beginner like me, or just someone that wants to improve your running, going back to important basics will be very helpful.

[Disclaimer! Before you get started on any new exercise program, including running, please check with your Doctor to get medical clearance just to make it is right for you.]

Follow these tips to work on perfecting your running form.

  1. Look Ahead: Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don’t stare at your feet. Not only is this proper running form, but it’s also a safer way to run because you can see what’s coming.
  2. Land Mid-foot: Don’t be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. You will also tend to bounce which is inefficient as well. Landing on your heels means you have overstrided and you are stopping your forward momentum and causing undue stress on your knees, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.To determine what type of footstriker you are, pay attention to which part of foot you’re landing on when you’re running. If you’re a heel-striker or toe-striker, you can try to switch to landing on your mid-sole by not overstriding. Make sure that you don’t lunge forward with your feet. Focus on landing on the balls of your feet, with your foot directly underneath your body with every step. A short, low arm swing is the key to keeping your stride short and close to the ground. You can practice changing your footstrike during shorter runs at first, and then work your way up to doing
  3. Keep Hands at Your Waist: Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Ironically, you may actually get more tired by holding your arms that way and you’ll start to feel tightness and tension in your shoulders and neck.
  4. Relax Your Hands/Upper body: As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don’t want to break it. Don’t clench your fists because it can lead to tightness in the arms, shoulders, and neck. It’s important to stay relaxed when running because tension can cause improper running form, which can lead to fatigue, decreased performance, and even injuries.
    Runners typically get tense in their upper body. Throughout your run, try to check your running form to make sure you’re not allowing any tension to creep into your run. Here’s what to look for and what to do:
    Check your shoulders. Are your shoulders moving up toward your ears? If so, roll your head, push your shoulder blades together, and let your shoulders drop.
    Keep arms at a 90-degree angle. Are your arms at a 90-degree angle? When runners get tired or tense, their hands start to move up towards their shoulders. If you notice this happening, drop your arms and shake out your arms. Then re-position them at a 90-degree angle.
    Relax your hands and wrist. Are your hands in a tight fist? If you’re clenching your fists, the tension in your hands will move from there up your arms to your shoulders and neck. Try to keep your hands and wrists relaxed. You should keep your hand in a loose fist, almost as if you’re holding an egg and you don’t want to break it.
    Keep your arms at your side. Are your arms crossing over your chest? Your arms should swing at your side and not cross your chest. If you’re crossing over your chest, your arms will start moving up toward your shoulders and you’ll find yourself hunching over more (which also makes it harder to breathe). Keep your arms at your sides, parallel to each other.
  5. Check Your Posture: Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you’re tired at the end of your run, it’s common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.
  6. Relax Your Shoulders: Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.
  7. Rotate Arms from the Shoulder: Your arms should swing back and forth from your shoulder joint, not your elbow joint.
  8. Don’t Bounce: Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.
  9. Keep Arms at Your Side: Avoid side-to-side arm swinging. If your arms cross over your chest, you’re more likely to slouch, which means you’re not breathing efficiently. Imagine a vertical line splitting your body in half — your hands should not cross it.
  10. Inhale through both your nose and mouth/Exhaled through your mouth: You should allow air to enter through both your mouth and nose when you’re running. Your muscles need oxygen to keep moving and your nose simply can’t deliver enough. Make sure you’re breathing more from your diaphragm, or belly, not from your chest — that’s too shallow. Deep belly breathing allows you to take in more air, which can also help prevent side stitches. You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply. Here are a few more tips for breathing while running:
  • Try to take three footstrikes for every inhale, and two footstrikes for every exhale.
  • As a beginner, try to run at a pace at which you can breathe easily. Use the “talk test” to figure out if your pace is appropriate. You should be able to speak in full sentences, without gasping for air.
  • Slow down or walk if you’re running out of breath. If you relax and slow the pace, breathing problems often take care of themselves. Don’t overthink it!

I will put this last tip into practice during my next run and I’ll keep you posted on how well it works for me. Thanks to Christine Luff, for these tips and where you can find more information in here “Guide to Running & Jogging” at www.running.about.com.

Written by Julie McCan. Julie is a Certified Personal Trainer for Get You In Shape.

www.GetYouInShape.com
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’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 24 and 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 Area Boot Camp – Fitness Boot Camp pictures from June Boot Camp

Coppell Personal Trainer and Fitness Boot Camp
Pictures from the May 2010  boot camp
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.







Coppell Personal Trainer and Fitness Boot Camp
Pictures from the May 2010  boot camp
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.








Coppell Personal Trainer and Fitness Boot Camp
Pictures from the May 2010  boot camp
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.





Coppell Personal Trainer and Fitness Boot Camp
Pictures from the May 2010  boot camp
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.

www.GetYouInShape.com
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’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 24 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 Success Story

Dallas and Coppell Personal Trainer & Boot Camp Success Story of the Month

By Administrator

Get You In Shape has been blessed to help many people since starting the business in 2006 (over 2, 300 participants since starting). We have the honor to help people start from point A and help teach and coach them to get to point B, then point C and so on. Our Get You In Shape Boot camp success story this month is from  husband/wife duo Bill and Mary Brown. Bill is a Project Manager and Mary is a  Pediatrician.

Top 10 reasons we love Get You In Shape Boot camp According to Bill and Mary Brown

10   We wanted to exercise together, but weren’t consistent enough prior to signing up

9     Boot camp varies the exercises a lot so different body parts are sore at any given time

8      The feedback and instructions during the exercise from the personal trainers

7     Feeling more fit

6  Having more energy

5   Seeing people of all ages and fitness levels trying to improve their health is fantastic

4  Enjoying the outdoors (except when it is raining and cold and we go inside the aquatic center )

3  The group atmosphere of the Boot camp is a lot of fun

2  Spending quality time with my spouse

1   And the best thing about the 5:30 am class is that by the time you are really awake, your workout  is done for the day!!!
Fitness Boot Camp Pictures
Picture of Bill and Mary Brown of Coppell working out together in the
Coppell Boot Camp.

www.GetYouInShape.com
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’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 24 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 Fitness Boot Camp – Pictures from May 22nd Fitness & Weight Loss Boot Camp

Dallas Fitness Boot Camp
Pictures from May 22nd Coppell Boot Camp
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.


These are pictures from the 8am fitness boot camp session on May 22nd


Pictures from May 22nd Coppell Boot Camp
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.
More picture from the 8am fitness boot camp session on May 22nd at the Coppell Location

Going over the 4 person relay station that was Kettle Bell swings, Jump ups, Rest and then running.




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.


These are pictures from the 7am Coppell Fitness Boot Camp session on May 22nd




Pictures from May 22nd Coppell Boot Camp
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.






Finished with the 13 minute Boot Camp Fun!
 

www.GetYouInShape.com
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’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 24 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

The Ultimate Core Class in Coppell

Ultamate Core Traing  in Coppell, The Ultamate Core Class located in Coppell, Boot Camp Personal Traing Coppell, Group Fitness Training Coppell, Fitness Boot Camp Coppell

Boot Camps Are EXPLODING
Across America For One Big Reason:
Get Fantastic Body Changing
Results Faster Than Any Other Method…
And Have FUN Doing It!

Now, Coppell‘s Most Accomplished
And Respected Fitness Expert,
Brad Linder,
Invites You To Join The Boot Camp Revolution And Experience Your Own
Amazing 4-Week Body Transformation
With The Get You in Shape Coppell Boot CampUltimate Core Training is one area that we work on at the
Get You in Shape Coppell Boot Camp.


Boot Camps are sweeping across the country, replacing old, tired, hard, long and boring exercise with new, energetic, simple, quick and fun Boot Camp workouts that get amazing results, regardless of your age or fitness history. Core Training, Cardio Training, Yoga, Resistance, you name it, we have it at the Get You In Shape Boot Camp.

Now you can be a part of the hottest trend in dress-size-reducing fitness results and begin transforming your body fast with The Get You in Shape Coppell Boot Camp. And you can even try us out completely free! But do so quickly, space is limited and Boot Camp will fill up fast.

And you can try us out with complete confidence that you are in expert hands, receiving expert guidance, coaching and support from Coppell’s most accomplished and respected fitness and body transformation specialists. In the past 8 years, my team at Get You In Shape of Coppell Boot Camps has helped well over 597 Coppell Area residents get into the best shape of their lives. You can see what they have to say on the videos here.

What You Can Expect
From The Get You in Shape Coppell Boot Camp

1. Four Weeks To Freedom: That’s all it takes – 28 days – just four short weeks. And you will never be the same again. Your body will change, fat and inches will melt away, dress sizes will shrink, the feminine, firm and fit you will emerge. That’s for certain. But what’s even more astonishing is how your “seize the day” attitude and zest for life will grow. You will get physical and emotional freedom in four weeks of Boot Camp. Read on to see how…

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2. Four Weeks of FUN! Let’s face it…if it’s not fun…you don’t want to do it. Nobody does. That’s the #1 reason people struggle with their fitness and weight loss…they’re not having fun doing it! Not anymore. Coppell Boot Camp is TONS OF FUN. You’ll get a body-trimming workout, lose weight and inches, feel great about yourself, accomplish more, increase your energy and improve your life in so many ways…and you’ll have FUN doing it. Which is why you’ll keep coming back for more, and keep getting more and even better results with each passing week. You get four full weeks of fun workouts for just $14.29 per session (but you don’t pay a dime to get started, your first workout is on the house…FREE). You can choose to come to Boot Camp three times a week, or five. The more you come, the faster the results come.

3. Lose Weight, Tighten, Tone and Firm Your Body, and Drop Dress Sizes Fast: Six years ago I changed my own personal workouts from lots of weight lifting and long, boring cardio, to calisthenics, body weight exercises and interval type training (if you’re not familiar with these words, don’t worry, you’ll learn them all and love them all) and watched as my sports performance, agility, core strength, stamina and energy levels shot through the roof. Not to mention that I got leaner faster than ever before. Since then I started coaching my clients on many of the same movements and watched as they got the same fantastic results. Not only are these exercises fun to do, they’re also quick, easy…and really work to burn the maximum number of calories, tighten and tone those trouble spots and give you the lean, firm and feminine body you want. This IS the new wave of the future. This makes fitness simple and VERY rewarding, as you’ll soon discover.

4. Feel Great About Your Accomplishment: If you’ve struggled with weight loss and fitness in the past, then you know how frustrating it can be when you don’t see results. Instead of empowering you, it can undermine your confidence and give you a sense of hopelessness. You won’t feel that way ever again because everyone succeeds at accomplishing their body transformation goals when you’re in this kind of up-beat, fun and supportive environment. If there is a “silver bullet” when it comes to weight loss and fitness…it’s this. You can start now with 100% confidence and certainty you will come out the other end a winner…in just four short weeks.  5. Meet Other People Like You: One of the really nice benefits of Coppell Boot Camp is that you’re surrounded by like-minded, kind and supportive people just like you. Everyone has the same goal, and everyone works together to help each other, inspire each other and motivate each other. In an environment like this…you cannot fail. 

6. Master Your Metabolism, Regardless of Your Age: Two discouraging and deceptive myths perpetuated by the uninformed are that your metabolism is genetically pre-determined and out of your control. That simply is not true. We’ve helped hundreds just like you, from 13 to 75 years old, master their metabolism and fire-up their fat-burning furnace by strengthening their muscles through movement. With each passing week you’ll see your body shrink before your eyes as your metabolism increases so you’re burning fat at ever-increasing speed and efficiency. Now, when you indulge in a little cheesecake or ice cream, it doesn’t go straight to your thighs!

7. Friendly, Expert Guidance In a Supportive, Structured, Motivational and Accountable Program: I’m a Coppell resident and love being able to help the Coppell community with this program. So are the trainers who help run the Boot Camps. We are respectful and supportive, but we also know how to motivate and lead, helping bring out the best in you and get you into the best shape of your life. Coppell Fitness Boot Camp is a structured, proven program providing the accountability, inspiration and expert guidance you need to transform your body and your life.

8. Get Your Private and Public Victory: In Stephen Covey’s book, 7 Habits of Highly Effective People, he quotes Henry David Thoreau (this is a dated quote, so please forgive the sexism): “I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.” This is the guiding principle I live by and sort of the “theme” of our boot camp (although we change the “man” to “woman”). Without getting too heavily philosophical on you, I’ll just say this: it is our unique ability of “self-awareness” that allows us to break old, bad habits and create new, good ones. And there’s nothing more potent in the human arsenal than this ability. You CAN change your life, be and do whatever you want. You have that power. All you need is the right guidance, support and environment. And with each step towards your new goal, you experience a private victory that makes you progressively stronger and more determined than ever. I’ve seen this transformation occur so often in people I work with, but it still never ceases to amaze me. Few things, if anything, are as empowering as taking charge of your health and fitness and watching your body transform before your eyes…and the eyes of everyone else in your life. Newfound confidence to explore all the possibilities in your life emerges. Obstacles dissolve away. You no longer shrink from challenges, you embrace them, meet them head on, and overcome them. And everyone notices. You take proactive control over your life and are no longer the victim of circumstance. I can’t wait for you to experience this at Coppell Boot Camp.

Coppell Boot Camp For Women

9. NO DIETING! Wooohoo! The dieting ends now. You see, we don’t just show you how to exercise for body transformation, we also coach you on nutrition. And one of the BIG lessons you’ll learn is how restrictive diets damage your metabolism. You’ll be eating more frequently, not less. And you’ll be eating many of your favorite foods.

10. Get Twice As Much Done…And Feel Great Doing It: If you’re a professional person, a mother, or both – if you work inside or outside the home – you know how demanding the responsibilities are. Most people are in a constant state of overwhelm from all the activities and obligations in their lives. And at the end of the day…you’re pooped. Here’s the secret to increased productivity, diminished stress and twice as much energy: a fun, fast, efficient, heart pounding, blood-pumping workout in the morning. Stephen Covey (one of my favorite authors, as you can tell) talks about “getting your personal victory first thing every day.” And I couldn’t agree more.

• Do you want the energy to meet all the demands on your life and time?
Do you want to zip through your day, blasting past your co-workers or even out-running your kids?
• Do you want to perform at optimum capacity, running your internal engine hard and fast all day long, effortlessly accomplishing twice as much without the stress – and with a permanent, real, enthusiastic and contagious smile on your face?
• Do you want to feel like a million bucks from sun-up to sun-down and well into the evening, then sleep like a baby, waking up totally recharged, rejuvenated and ready to go? If so, Coppell Boot Camp is for you!

11. FREE, No-Obligation Try-Before-You-Buy Workout: You know what? I hope this letter gives you an appreciation of all the benefits Coppell Boot Camp has to offer you. I hope you can see just how valuable and life changing this can be. But frankly, I understand if you don’t believe a word I say here. I recognize you may be skeptical and thinking, “Yeah, I’ve heard it all before.” And that’s okay. We haven’t met yet, and you haven’t tried out the Boot Camp, so I may not be registering real high on your “believability meter” right now. That’s why I want you to come and try us out without cost or obligation – completely FREE – and then decide.

All you have to do is say “Maybe.” Just maybe this is everything I’ve said it is. Just maybe this is exactly what you’re looking for. And just maybe this will be the last time you struggle with weight loss and fitness, and stress over your body and health…ever again. Just say maybe by clicking here to complete the no-cost registration form, and then come try us out free of charge. If you love the experience and want to keep going, great! If not, we part friends and you don’t owe me a dime.

12. Affordable, Convenient and Fast: You zip in and zip out. We start early so you get your personal victory first thing in the morning, preparing you to face your day with energy and excitement. Boot Camp is just $14.29 per workout, so it’s incredibly affordable. Get You In Shape of Coppell Boot Camp is held 5 times each day and have clasess 3-4 days each week. So we’re convenient to just about everyone.

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13. GUARANTEED RESULTS:
After your first free workout, if you decide to keep going, as everyone does, then here’s our rock-solid guarantee of results to you:

• In 28 days, just 4 short weeks of following our program…
• You will burn more fat and inches off your thighs, hips, waist, and arms than ever before…reducing body fat by 3%-5% and decreasing midsection by at least 1-3 inches is typical…
• You will drop at least 1-2 dress sizes and lose at least 5-12 pounds
• You will double your energy…improve your posturesleep MUCH better…
• You will make new, supportive friends
• You will increase your endurance and strength substantially…at least 25%…and increase your confidence 100%
• You will have FUN
• You will look and feel fantastic
• And you will have the “fitness habit” for life…or your money back. There’s no fine print or “weasel clause” here. We stand behind Coppell Boot Camp 100%. You get the results you want…or you don’t pay. It’s just that simple.

14. More Fun: I know this has been kind of a long “list” of stuff you can expect from Coppell Boot Camp. And I appreciate you reading it all. And just the fact that you’ve read this far is a clear indication you are precisely the kind of woman who can benefit the most from Boot Camp, and who will get the best results…because you take your health and fitness seriously. And we are very serious about results…but I want to tell you again that we get serious results…by having serious fun. Fun is the key. Fun is the secret. Because you have to have fun…or you won’t keep it up. Come join us and have fun while you burn the fat, melt away the inches, drop the dress sizes and take control – complete control – over your body, your health, your fitness and your life!

Coppell Womens Bootcamp

Ultimate Core Class Coppell, Ultimate Core Training Coppell, Ultimate Core Coppell, Personal Trainer Utlimate Core Coppell, Coppell Ultimate Core, Coppell Ultamate Core Training, Personal

Dallas Boot Camp and Personal Trainer – Using a nurtritional journal can double your weight loss results.

Dallas Area Boot Camp and Personal Trainer Tip of the Week.

 

Have you started writing everything you are taking in each day in your Nutrition Journal? A nutrition journal is a great start to staying on top of what, when, and how much you eat. Write down when you ate, how many calories you ate, and what time you ate. www.nutritiondata.com is a great site for getting calories for food. If you did not get a nutrition journal, please let us know and we will have one available after a class. www.calorieking.com is another website that helps you with calories.

Did you know that Dieters who write down everything they eat each day lose twice as much weight as those who don’t? This is according to one of the largest weight-loss studies ever conducted. So why not try what has helped so many people and what has been proven to help with weight loss?

www.SparkPeople.com is also a Free Site for getting a nutritional plan and other information by giving your height, weight, and preferences.

We have so many people in the Get You In Shape Boot Camp who have started using this and it has been exactly what they needed to get going. You do not have to use this your whole life, it is just a tool for you to use for a few weeks to help make sure you are eating too much, help make sure you are eating every 2 and ½ to 3 hours, it is also a motivating tool (you have to write down you had that coke or doughnut) and it also is a tool to help us (as you can show us and we can let you know what some changes you can make are.)

Did you know that Dieters who write down everything they eat each day lose twice as much weight as those who don’t? This is according to one of the largest weight-loss studies ever conducted.

This confirms the importance of keeping a food diary — advice that nutritionists and weight-loss programs have pushed for years.

Scientists at four clinical research centers recruited 1,685 overweight or obese adults who weighed an average 212 pounds. Forty-four percent were African Americans.

The participants were offered 20 weekly group sessions led by nutritionists and behavior counselors and encouraged to try to lose at least 9 pounds in six months. They were told to consume about 500 fewer calories a day, eat plenty of fruits and vegetables, do about 180 minutes of moderate-intensity physical activity a week, and keep daily food and exercise records.

The findings reported in an issue of the American Journal of Preventive Medicine:

•Dieters who kept their food diary six or more days a week lost an average of about 18 pounds in six months, compared with about 9 pounds for those who didn’t keep food diaries.

•The biggest losers also attended most of the group meetings and did more exercise. Some did 300 minutes or more of physical activity a week, but the average participant in the study did about 117 minutes a week.

•69% of the participants lost 9 pounds or more, which is enough to improve some health measures such as blood pressure, joint pain and pre-diabetes.

•69% of black men and 59% of black women lost at least 9 pounds.

“There is a misconception that nobody can lose weight, but in this study, two-thirds of them lost enough weight to make a difference to their health,” says Victor Stevens, senior investigator at the Kaiser Permanente Center for Health Research in Portland, Ore. The National Heart, Lung, and Blood Institute sponsored the study.

Source: USA Today

www.GetYouInShape.com
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’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 24 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 Fitness Boot Camp and Personal Trainer – 25 Pounds lost and 4 dress sizes.

 Dallas  Boot Camp and  Dallas Personal Trainer Coppell Police Officer uses the Get You in Shape Boot Camp to help lose 25 Pounds and lose 4 dress sizes.

Hi, my name is Rachael Freeman and I am from Coppell, TX. I work for the Coppell Police Department. I started the Get You In Shape  Boot Camp in May of 2008 because I was still carrying a few pounds from my first pregnancy. So initially I just wanted to lose that weight from the pregnancy and get back to what I thought was normal for me. 

After the first week of hard boot camp workouts, I felt really good and I felt like I could gain motivation. I had a lot more energy than anticipated. After the first month, I knew I was getting results from the fitness boot camp. 

When I started the fitness program in May of 2008, I was a size 8. My last boot camp was October of 2009 and I was a size 0. So I went from a size 8 to a size 0. I have lost a little over 25 pounds. TO be honest with you, it was almost effortless toward the middle and toward the end of the program. 

The boot camp is a great way to get motivated. If you are like me and have problems staying motivated to workout. Once I get the motivation to move forward and to do something like this, I have always gotten the motivation. 

The best thing about the boot camp and the easiest thing for me is that you get to do it with people that are friendly and all have the same goal in the end. It was very easy to stay motivated. Even if you did not know the people that you were working out with, it was a great way to meet people and also to motivate each other. I felt that it was good to get a little bit of natural competition and it really helped me with my progress. 
 

 

www.GetYouInShape.com
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’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 24 and 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