Coppell Boot Campers of the Day

Friday, December 17th

Way to go Anna Maria Mirbahaeddin, Nikkia Maxwell, and Randee Ward! You girls are such troopers. Way to be flexible and get a great workout in... no matter what!

Highland Village PM Boot Camper of the Day

Thursday, December 16th

Congrats Felicia Abdullah for encouraging and cheering on both her partner, Jaclyn, and Jessica who was across the room. Her form was also steller and she was working it!

Highland Village AM Boot Camper of the Day

Thursday, December 16th

Way to go Valerie Cooper! Not only did she have perfect attendance for her first phase of bootcamp but she increased her progressions with great form and her positive energy and spirit has been enjoyed by all.

Shout outs also to Jaime for taking the challenge all the way with level 3 push up kicks. They were awesome. Andrea really shined as well today with the most hussle on lateral shuffles.

Coppell Boot Camper of the Day

Wednesday, December 15th

Congrats Nikkia Maxwell! She came back to camp after some time away and had her game face on. Great focus and intensity. Way to tear up those prone slider knee tucks!

Also a shout out to Nichole Bentley - the picture of perserverance! Way to take a quick break to refuel and jump right back in there. Way to kill the surrender finishers!

Highland Village AM Boot Camper of the Day

Tuesday, December 14th

Way to go Lindsey Mackey for rocking some burpees today! ...Even though she made them look effortless.

Highland Village PM Boot Camper of the Day

Monday, December 13th

Congrats Shelley Pierson who made it back to boot camp and gave great effort on a hard workout!

Kuddos to all of the ladies who came out and worked hard during the time of year when it is so tempting to skip. Way to commit!

Coppell Boot Camper of the Day

Monday, December 13th

Congrats Randee Ward! Excellent focus and intensity on today's workout. Way to go!

Highland Village PM Boot Camper of the Day

Thursday, December 9th

Congrats Dara Hayden! Dara really pushed it and did an excellent job!!!!

Coppell Boot Camper of the Day

Friday, December 10th

Way to to Tara Silver-Malyska! You really pushed yourself to do level 3 on all exercises! Good job

Highland Village AM Boot Camper of the Day

Thursday, December 9th

Congrats Sheryl Dorsey! Sheryl stood out today with her high energy and excellent form. She actually made the lateral to cross under lunges and ski jumps look graceful.

Shout outs to Kalpana as well for embracing the burn after suffering the stomach bug. She had to take a couple breaks but otherwise held her own with everyone else.
Great energy from all this morning!

Highland Village AM Boot Camper of the Day

Tuesday, December 7th

Congrats Andrea Halovach! She was definitely a rock star today. She and Katie partnered up and did level 3 on nearly everything. If they did level 2 it was with lots of determination and energy. They were inspiring to watch!

Coppell Boot Camper of the Day

Friday, December 3rd

Way to go Anna Maria Mirbahaeddin - your intensity and focus were awesome!

Keep up the good work!

Coppell Boot Camper of the Day

Monday, December 6th

Congrats Nikkia Maxwell! She is getting stronger and more confident in her ability each day. Way to rock a hard workout Nikkia!

Highland Village PM Boot Camper of the Day

Thursday, December 2nd

Congrats Jessica Garross! Jenn was having a rough day and through out the entire workout Jessica was encouraging her! Awesome to see! :)

Highland Village AM Boot Camper of the Day

Thursday, December 2nd

Congrats Karen Roberts for outstanding effort on all of the pushup challenges! Way to add the pushup to all those crazy variations.

Welcome back Lindsey and Katie, they just jumped right back in and didn't miss a beat.

Coppell Boot Camper of the Day

Wednesday, December 1st

Way to go Anna Maria Mirbahaeddin!! Anna Maria gave a great effort on a hard workout. She continues to grow in both confidence and exercise intensity with each passing session. Nice job Anna Maria!

Highland Village PM Boot Camper of the Day

Monday, November 29th

Way to go Rochelle Davis! She went up a level on several exercises and asked me to correct her form several times! She was really in tune with her body!

Highland Village AM Boot Camper of the Day

Tuesday, November 30th

Congrats Kalpana Kelkar for her high energy and intensity for the entirety of the workout today!

Shout outs to Valerie and Andrea for jumping right in and pushing hard on the first day.
Welcome back to Shelley, Anita and Sheryl, it's great to have you ladies back.
Also, shout out to Daryle, Karen, Chandra, and Kalpana for their long time committment. You ladies are awesome!

Coppell Boot Camper of the Day

Monday, November 29th

Congrats Anna Maria Mirbahaeddin! She had perfect form on every one of her exercises this morning!

Keep up the good work!

Highland Village AM Boot Camper of the Day

Thursday, November 18th

Congrats Stacey Tullos! On our ladder finisher, she got down, up and back down to four! She killed it! Way to go Stacy!

Shout out to everyone for pushing through a challenging 5 week phase. Great job to all!

Coppell Boot Camper of the Day

Wednesday, November 17th

Congrats Randee Ward!

Awesome job rocking out the finishing core work - GREAT WORK!

Highland Village AM Boot Camper of the Day

Tuesday, November 16th

Congrats Jaime Fechter killed it today, both in intensity and excellent form!!
Jaime killed it today, both in intensity and excellent form!!

Highland Village PM Boot Camper of the Day

Monday, November 15th

Congrats Adriana Rodriguez! Adriana brought out the big girl weights last night for a challenging workout and handled them with intensity and great form. Way to go Adriana!

Coppell Boot Camper of the Day

Monday, November 15th

Congrats Anna Maria Mirahaeddin! Anna Maria was pushing hard and working to find her limits. Way to go!

Highland Village PM Boot Campers of the Day

Thursday, November 11th

Congrats Jaclyn Kearby, Hiral Shah, Dara Hayden, Jenise Cerna, Adrianna Rodriguez, Shelley Pierson, Jessica Garross, Jen Garross


You all did awesome cheering their partner on, especially when I was telling them to drop it lower and the burn was really being felt on the split squat variation.

Nice work out ladies!

Highland Village AM Boot Camper of the Day

Thursday, November 11th

Way to go Chandra Linquist for killing it in the ladder drill. She got all the way down, all the way back up and back down to five again!!!!!!!!!!

Shout out to Julie Hajda for working so hard on correcting her form and showing some major improvements already.

Coppell Boot Camper of the Day

Friday, November 12th

Nikkia Maxwell - congrats on yoiur first jumping variations. Way to get some air under your toes!

Special shout out to all the ladies who attended class this morning. You guys made Boot Camp Survivor workout rock with your pom poms. What a good sense of humor. Randee Ward, Michelle Traw, Pamela Nourvle, and Nikkia Maxwell... you guys rock!

Coppell Boot Camper of the Day

Wednesday, November 10th

Congrats Michelle Traw!

Michelle came to today's workout with a "can do" attitude and rocked each exercise with great intensity including perfect form for 10 rounds of tuck jumps! Michelle is also making major strides in the area of nutrition outside of the classroom.

Way to lead Michelle!

Highland Village AM Boot Camper of the Day

Tuesday, November 9th

Way to go Stacey Tullos for her effort and form improvements throughout the entire work out. Great job Stacey!

Also very impressed with Leslie Bedford and Chandra Linquist for making the most out of every 10 second work session. And can't forget Karen and her single arm, single leg front pillar holds. Fantastic!

Highland Village PM Boot Camper of the Day

Monday, November 8th

Congrats Tricia Duhon!

Tricia gave some major intensity last night. Especially those high pulls with 15 pounders and perfect form. Get it Tricia. That's what week four is supposed to look like!

Coppell Boot Campers of the Day

Monday, November 8th

Congrats to Michelle Traw, Nikkia Maxwell, Anna Maria Mirbahaeddin and Nichole Bentley!

Michelle- Congrats on the big girl weights and major intensity on sumo deadlift jumps
Nikkia - Big girl weights - good job and kuddos for taking everything I threw your way this morning. Good job on all of the level progressions!
Anna Maria- Way to rock the heavy weight for the dumbbell swings. Nice work!
Nichole- You are such a trooper! Way to push through adversity and to "train what is trainable". Good work!

Holiday Fitness for the Family

Holiday Fitness for the Family



I don't have to tell you that the average American gains 5-12 pounds during the holiday season because you already know that. With presents to buy, decorations to hang, and families to care for, how can you stay on track with your fitness without the guilt? You may be expecting me to tell you to just realize any time you spend working on you really does benefit your family too. That's true but I realize a mental shift like that doesn't happen overnight- especially during a time of year when most of us focus more on being with our families. So today's post is a quick tip about how to make fitness a family affair without your family feeling like they just got drafted to participate in your workout program.

Here is a fun family workout that can be disguised as "play time" or "blow off steam time".

Spend a minute at each station (or doing each activity) and then take a quick water break and switch. Repeat 4 times for a quick 20-minute workout.

Family Workout
#1: Medicine Ball Squat and Toss
This a partner exercise where you squat and then toss a weighted ball between partners. No ball? Then just squat and toss with an "air ball". You will still get the heart pumping effects.

#2: Bob and Weave
Tie a rope at waist height between two objects (two chair work well) and duck under and come up on alternating sides of the rope while travelling the length of the rope and back. You can even add a puch when you come up to make it harder. No rope? Imagine one and still get low when you duck.

#3 Stair Runs
Use an aerobic step and "run" up and down the stair. You can even make a friendly competition to see who can get the most steps in any given round. No aerobic step? Use the first stair on a staircase in your house or just do fast feet over a line.

#4 Jump Rope
No explanantion needed here. No rope? Pretend.

#5Push Up Challenge
Get as many pushups as you can in the minute. Again perfect opportunity for a little friendly competition here. Can't do full pushups? No problem, place your hands on chair to make the exercise less challenging and get it done.

Give this a try with your family and let me know how it goes with your comments below in the comment section.

Coppell Boot Camper of the Day

Friday, November 5th

Way to go Pamela Nourvle! Pam's focus and intensity in today's workout was awesome. You can tell she is keenly focused on her goal! Nice job!

Highland Village PM Boot Camper of the Day

Thursday, November 4th

Congrats Rochelle Davis! It was her 2nd workout and she rocked it out!!!

Highland Village AM Boot Camper of the Day

Thursday, November 4th

Congrats Leslie Bedford for her extreme intensity on mountain climbers! She kept her hips down and really rocked it out - good job!

Shout out to our 3 campers that braved our first dip in temperature to sweat this morning. Way to go Karen Roberts, Leslie Bedford, and Stacey Tullos.

Shout out also to Stacy for awesome height in her tuck jumps. Way to work those legs.

Coppell Boot Campers of the Day

Wednesday, November 3rd

Congrats Michelle Traw, Randee Ward, Pamela Nourvle: You ladies were defintiely the class cheerleaders today. Way to encourage the group while giving major intensity in your workout as well!

Highland Village AM Boot Camper of the Day

Tuesday, November 2nd

Way to go Stacey Tullos, I gave the group a little nudge this morning about increasing their weight for the finisher and she immediately took me up on doubling her weights.

Shout outs to Kalpana Kelkar and Karen Roberts as well for outstanding effort and intensity on their low pushup holds. I could see their arms shaking. Love it!

Highland Village PM Boot Campers of the Day

Monday, November 1st

Congrats Rochelle Davis and Hiral Shah!

Hiral continues to step up her intensity and even rocked out the side plank with adduction hold- no easy feat.

Rochelle came to her first official group workout and brought major intensity- even with the crazy finisher. Way to work! Welcome to the family!

Coppell Boot Camper of the Day

Monday, November 1st

Congrats Nichole Bentley! Great job with intensity today. You did a great job incorporating what you learned from your inidividual intensity coaching in your regular boot camp workout today. Way to rock it!

Coppell Boot Campers of the Day

Friday, October 29th

Pamela Nourvle & Anna Maria Mirbahaeddin: Anna Maria went up in levels in numerous exercises. She was finding out just how strong she has become in two short weeks. Pamela was working like a dog. Her ridiculous intensity was fueled by finding a goal and inspiration that takes a lot of courage to even attempt. She is about to accomplish big things and I am so excited for her.

Way to push yourself ladies!

Highland Village PM Boot Camper of the Day

Thursday, October 28th

Congrats Tricia Duhon & Jaclyn Kearby! You both had crazy intensity and were pushing each other to finish strong.

Nice!!

Slow Down for Faster Results

Want Faster Results?... Slow Down!

You want to lose fat and see muscle definition and you want it done yesterday right? Well getting faster results requires that you sloooooooow down. This time I'm not talking about the speed at which you lift, press, or do your cardio. I'm talking about slowing down long enough to evaluate what you are doing and to make small, continuous improvements for better results. I have come across many ladies who are frantic for quick results and ready to pull out all of the stops to get them. Maybe you can relate.

Here's the scenario. Suzy sets a fitness goal and deadline and then begins to follow her program - 6 small meals, 3 metabolic strength sessions, 3 cardio interval sessions, daily activity and so on. A few weeks pass and Suzy hops on the scale, pulls out the tape measure, and takes some pictures to assess her progress and..... she doesn't like what she sees. Less weight loss than she had hoped for, only a few fractions of an inch change in measurements and no noticeable difference in the pictures. Suzy is driven and ready to make her goal happen so she starts to wonder what she needs to do to "get this thing going". She contemplates more cardio, lower carbs, two a days and more. No price is too high because she is determined. Does this sound familiar?

I have met many Suzy's in my time. As a matter of fact I was her. If you can relate to Suzy, here's my suggestion for you today....slow down! Track what you are doing in a fitness journal- workouts, meals, sleep, everything. Establish what you consider a reasonable rate of progress and write that down as well (it is a good idea to get your fitness coach to sign off on what is a reaosnable rate of progress for you). Track how your body responds- changes in weight, measurements, body fat pinches, fit of your progress jeans, and visual changes. If your body is not changing at a rate you consider reasonable, look over your journal and identify opportunities to improve your COMPLIANCE WITH YOUR CURRENT PLAN before changing the plan. Each week, improve how well you attack your current plan. If you follow your current plan with 90% compliance or better for 2-4 weeks with slow results, then and only then is it time to tweak your approach. Small, continual changes will produce the best lasting results. Make it a great week!

Things to Look For When You Review Your Fitness Journal

Here are some common opportunites for improvement. There are many more but this list should get you going in the right direction.

1. Meal frequency- Eat every 2-3.5 hours. Don't skip meals.
2. Protein intake- Eat a source of protein every time you eat.
3. Sources of protein- Ensure your protein sources have low to moderate amounts of fat. The general rule is to take the amount of protein per serving and divide it by two. The number you get is the upper limit for the amount of fat per serving that should be in that protein source.
4. Produce intake- Eat a source of produce with each meal.
5. Portion sizes- Ensure you are eating proper portions at each meal (not to small or too large).
6. Water intake- Drink at least half of your body weight in ounces (i.e. 50 ounces or more if you weigh 100 pounds).
7. Sleep Patterns - Get 7-9 hours per night.
8. Workout Frequency - Do 3 strength sessions and 3 interval sessions- no skipped workouts.
9. Starchy Carbohydrate Intake- Ensure you are eating minimally modified sources of carbs at the time of day when you need the most energy and before and after your workouts.

Highland Village AM Boot Camper of the Day

Thursday, October 28th

Congrats Karen Roberts - I can't resist shining the light on her for working with those 12lb weights on nearly everything!!! The proofs in the pudding...she looks awesome. She also rocked the one arm, one leg front pillar hold.

Also, want to give a shout out to Daryle Currie for her recent upgrade to 10lb weights. She was working hard with them again this morning.

Coppell Boot Camper of the Day

Wednesday, October 27th

Congrats Michelle Traw!

Despite being a veteran boot camper, Michelle pushed her and intensity and focused. No going through the motions for her! Good job Michelle!

Highland Village AM Boot Camper of the Day

Nice job Daryle Currie! You came back after being sick all last week and rocked some tuck jumps!

Also I want to give a shout out to Leslie Bedford and Stacey Tullos, you would never know they're rookies. Awesome form and intensity. Way to go ladies.

Highland Village PM Boot Campers of the Day

Monday, October 25th

Congrats Kelli Podeyn & Jenn Garross!

Both ladies challenged themselves to step up their intensity and hung in there even when the going got really rough. Way to push the envelope. Getting out of your comfort zone is the key to amazing results. Nice job!

Coppell Boot Camper of the Day

Monday, October 25th

Congrats Prathyusha Sylvada!

Recovering from pneumonia and you pushed through your workout, only stopping twice to catch your breath. Good job!

Fat Loss Won...in the Mind

Winning the Battle of Fat Loss in the Battlefield of Your Mind

As you exercise your muscles with rigorous weight training and your heart and lungs with intense cardio intervals, don’t forget to train the muscle that holds the key to your success at achieving your fitness goals – your mind. What you think, believe, and visualize will affect your actions and therefore your outcomes.

Controlling your daily thoughts can fast track your results better than anything else. This week’s mindset challenge: uncover your personal motivation. Why do you want to accomplish your fitness goal? WHY? Knowing the true reason why you are doing what you are doing is the first step in overcoming temptation and inconsistency. Ask yourself why your goal is important. You will know when you have found your true reason because the answer will be emotionally charged and/or something you are passionate about. No emotion or passion in the answer? Then that is not the true answer. Keep digging until you find it. Then think about it daily. Why not make your “why” your password on some of your online accounts. This way you are sure to remind yourself of your reason multiple times a day. How’s that for motivation?

I'll end with a paraphrased quote from Zig Ziglar. People often say that motivation doesn't last but neither does bathing. That's why we do it daily. Motivate yourself daily by reflecting daily on your why and never lose motivation again.

Coppell Boot Campers of the Day

Friday, October 22nd

Way to go Nikkia Maxwell & Anna Maria Mirbahaeddin! These newbies made 3/3 workouts in their very first week and gave unparalleled effort in today's workout.

Way to go!

Highland Village PM Boot Camper of the Day

Thursday, October 21st

Congrats Norma Hinojosa! You had off the charts intensity & focus! The work out was kicking your behind but you were kicking right back!

Excellent job!

Highland Village AM Boot Camper of the Day

Thursday, October 21st

Way to go Jaime Fechter and Chandra Linquist for your incredible side pillar adduction holds!

Also, wanted to shout out Leslie Bedford and Stacey Tullos for coming back and pushing hard through the soreness Tuesday caused.

Great job ladies!

Coppell Boot Campers of the Day

Wednesday, October 20th

Congrats Nikkia Maxwell & Anna Maria Mirbahaeddin! You guys are rock stars for coming back after a super hard first workout on Monday and still bringing a great attitude, focus, and intensity. Way to go!

Highland Village AM Boot Campers of the Day

Tuesday, October 19th

Way to go Leticia Kenner and Kalpana Kelkar for off the charts intensity! Also a Boot Camp shout out to Chandra Linquist for expert looking abduction side pillar holds!

Keep it up ladies!

Highland Village PM Boot Camper of the Day

Monday, October 18th

Congrats Nikki Witt!

Way to rock out level 3 variations with perfect form. Way to bring it!

Weight Management Program Details

Fit Body Breakthrough Class Details

TAKE ACTION NOW - CLASSES START IN 2 WEEKS!

Call to reserve your spot: 214-257-0146

What is this class?
A dietician created and approved nutrition and lifestyle coaching program designed to help you learn what to do and actively implement what you learn to effectively manage your weight. You can rest assured that the principles taught in this class are backed in science and not the latest fad diet.

Who will be my coach?
Concita Thomas will be your coach and deliver each class and lead group discussions. Concita is a certified fitness professional and experienced in helping women interested in reducing body fat and increasing muscle tone and definition get results through proper nutrition and training.

What will I learn in this class?
In 12 weeks, you will learn everything you need to know to finally stop stressing over your weight. You will learn:

• Why calorie counting is not the first step in weight management and where to start for long term success.
• How to recognize proper portion sizes.
• How and when to use a food journal.
• How to know when you need to count calories and how to determine your caloric needs when that time comes.
• How to plan and eat balanced meals that will leave you energetic as well as aid you in weight management.
• Strategies that take the guesswork out of preparing quality meals
• How to super charge your nutrition plan with foods that increase your overall health.
• How to spot sneaky marketing tactics on food labels and avoid fake health food.
• How to recognize healthy food choices when eating on the go.
• How to master your motivation for high compliance and major results.
• How to break through a weight loss plateau.
• The secrets to conquer self-sabotage.
• Strategies to keep your new healthy habits for a lifetime.

What type of results can I expect?
Within Days:
You can expect increased energy from implementing the strategies you will learn in class.
Within a Month:
You can expect for your clothes to fit better (and maybe even be too big).
By the End of the Course:
You can expect to have confidence about your food choices and weight loss approach rather than wonder if every new product on the market is what you need to finally achieve success. If you have been following the program to the best of your ability, you can expect to be 1-3 clothes sizes smaller.

**How quickly you lose weight will depend on where you are starting and on how committed you are to rapid incremental integration of what you learn. Learning is not enough…doing is a MUST for success with this course. Assuming you take consistent action on the principles you learn, you can expect to drop 1-3 dress sizes during the 12-week class.

When and where are the classes?
The classes will be tele-classes. The weekly lessons are delivered by video so that you can attend class in the comfort of your own home. Weekly group discussion is on the phone. There will be two groups (based on demand) that will meet at two of the three times:
Tuesday, 7-8pm
Wednesday, 11:45am – 12:30pm (Express Lunch Class)
Saturday, 10am – 11am

How long are the classes?
The classes will be 1 hour with the exception of the 45 minute express lunchtime class.

When do classes begin?
Classes begin the week of October 31st. Just in time to get you looking and feeling great for the holiday.

What type of homework will I have?
Your homework will not be academic in nature. Your assignments will include reflection exercises to ensure you understood what you learned and implementation exercises. You will be working on your personal fitness action plan.

What type of support do I get outside of class?
You will get limitless email support from your instructor as well as limited phone availability. There is a platinum membership option for those who require more personal accountability and one on one weekly phone time with Concita.

Are there workouts included?
No. This program is a nutrition and lifestyle coaching program. You will learn what a sound exercise program includes so that you can recognize effective programs. If you need exercise assistance, you can take advantage of our fitness training options.

Who can join this program?
Any woman interested in having a Fit Body Breakthrough and willing to watch a weekly video lesson, attend a weekly discussion, dedicate 10 minutes a day to study the manual, and take steps each week to improve her approach to weight management.

How many people will be in my group?
Each discussion group will be capped at 10 women.

Is there a guarantee?
Yes. There is a 30 day money back guarantee. If you have attended group discussion and do not feel you are benefiting from the class, simply let us know and get your money back.

How much will the program cost?
The suggested retail value of this course is $100 per month. I am running a holiday special and will offer this 12-week class for $60 per month ($50 per month if you are a member of Great Shape Fit Club).

*EARLY ACTION INCENTIVE: If you are one of the first 5 ladies to sign up, your investment will be $50 per month whether or not you are a member of Fit Club.

Coppell Boot Camper of the Day

Monday, October 18th

Congrats Nichole Bentley - your intensity the first day back was awesome!

Good job

Transformation Challenge Details - Holiday Hotness

The Holiday Hotness Transformation Challenge is here!

Here are the details...

What are the challenge dates?
Kickoff is Saturday, October 23rd at 7:30am. Challenge runs through Saturday, December 18th at 7:30am.

What is the challenge?
This challenge is your guaranteed way to stay fit and active during the holiday. No matter what your fitness focus - losing fat or getting stronger and more fit - we have a category for you. This challenge has TWO categories. You can compete in one or both.

FAT LOSS CHALLENGE
The Fat Loss Challenge will be judged by greatest improvements in measurements and pictures. You will have daily accountability for following your program on our online forum (Google group like before).

PERFORMANCE CHALLENGE
The performance challenge will be judged by your improvement in executing as many reps as possible in a timed round for each of the four exercise moves:
Dumbbell Swings
Pushups
Squat Jumps
Plank Hold

Who can enter?
This contest is open to boot camp members AND THEIR FRIENDS. Want more accountability in your personal network? Invite your friends to do the challenge with you. They don't have to be Fit Club members.

How do I enter?
Request an entry form and show up on kickoff day with your form and entry fee.

How much does it cost to enter?
$25 for one challenge, $35 for both.

What do I get for my entry fee?
Besides a smoking hot body for the holiday, here's what you will get:
•TWO Saturday Workouts (October 30th & November 20th, 7:30am) Supplement your current workout regimen with these high intensity boot camp classes.
•ONE Mastering Your Motivation Class (Available Novemeber 1st) In this class, you will learn how to conquer one of the biggest fitness success pitfalls- motivation that disappears. You will learn how to find motivation, recognize when and why it is leaving, and recapture that motivation so that you can stay the course and achieve your goals. This is actually Lesson 9 of our upcoming Fit Body Breakthrough class. The class will be delivered via video. This is NOTan in person class.

Weight Management - Fit Body Breakthrough Program

Now just in time to look good for the holidays... Great Shape Fit Club presents...

FIT BODY BREAKTHROUGH

Watch this video to get the program highlights of the weight management program that can help you have more energy, look better in your clothes, and finally get rid of the bad habits and limiting beliefs that have kept you from achieving your Fit Body.

Email me today at concitathomas@gmail.com to schedule a brief interview to find out if the FBB Program is right for you.

Coppell AM Boot Camper of the Day

Congratulations Stephanie Long for being boot camper of the day. Super intensity on the Boot Camp Survivor workout. Your ability to work beyond the burn was amazing!

Shout out to Dara Hayden for getting all the way down to 2 on the ladder finisher!

Highland Village PM Boot Camper of the Day

Congrats Jennifer Pearson. Way to rock out the Boot Camp Survivor workout. Awesome focus and lots of level 3 variations!

Shout out to Adriana Rodriguez for working all the way down the ladder and back up to 5... way to go!

Highland Village AM Boot Campers of the Day

Way to go Chandra Linquist & Leticia Kenner!

Chandra: Outstanding energy and effort every workout this month. She didn't miss a day!!!

Leticia: Way to get back up to 4 on the finisher. WOW!

Coppell Boot Camper of the Day

Congrats Pam Nourvle!

Excellent intensity and focus!. Way to attack those level 3 variations. Good job!

Highland Village AM Boot Camper of the Day

Way to go Donna Corley!

For your perfect attendance so far and your long & high long jumps. Way to push those legs to their limits.

Keep it up!

Highland Village PM Boot Camper of the Day

Monday

Congrats Shelley Pierson! Shelley's workout last night was an example of the "no excuses" approach. It was obvious that Shelley was tired mentally and physically from her day but she came to class, gave great intensity, and inspired others to push hard along the way. Way to go Shelley!

Coppell Boot Campers of the Day

Friday, 10/1 AND Monday, 10/4

Way to go Prathyusha Sylvada & Michelle Traw! Not only were you the only 2 who showed up BOTH DAYS, you both got a preview of the next phase workouts (Friday), and you rocked your Lungs & Legs workout(Monday)!

Keep it up!

Highland Village PM Boot Camper of the Day

Thursday, 9/30

Congrats Michelle Coon on being Boot Camper of the Day! For your determination and impecable form. Outstanding work out!

Highland Village Boot Camper of the Day

Congrats Daryle Currie!

You upped the intensity by bringing 10lb weights! Your dedication and determination are amazing!

Nice job

Coppell Boot Camper of the Day

Way to go Brenda Lopez!

Your form was perfect on every exercise and you really pushed your self up levels!

Nice!!!

Highland Village AM Boot Camper of the Day

Congrats Meg Ramirez!

Your energy and enthusiasm were amazing!. She helped everyone get through their workout.

Highland Village PM Boot Camper of the Day

Monday

Congrats Jessica Hood...WOW!!! You did level three on everything and smoked everyone around you... You and your mom, Jenn, really pushed one another!

Coppell Boot Campers of the Day

Congrats to Randee Ward, Dara Hayden & Nancy Everett!

Not only did the three of you get up to work out on this nice cool morning, but you all out performed your previous limits!

Excellent job!

Coppell Boot Camper of the Day

Way to go Rachana Shah!

Your form and intensity were fabulous! And your level 3 bridges were great!

Keep it up!

Highland Village PM Boot Camper of the Day

Thursday

Congrats Felicia Abdullah! Your did your speed punches with passion and your level of intensity was outstanding!

Highland Village AM Boot Camper of the Day

Congrats Susan Rouser!

Boot Camper of the Day would have to go to Susan for her high/positive energy that was helpful to everyone. Not to mention her 1-legged, level 3 back pillar holds.

Nice job!

Coppell Boot Camper of the Day

Congrats Christina Salas!

Great form on everything and you rocked your tabatas!

Keep it up!

Highland Village AM Boot Camper of the Day

Our boot camper of the day for this morning is Julie Haney.

She rocked some lateral pushups that challenged the veteran campers. Very impressive!

Highland Village PM Boot Camper of the Day

Monday

Congrats Felicia Abdullah! You had perfect form on pushup holds...straight line from head to toe. And you worked your tail off on the tabbata finishers!

Way to set the example!

Coppell Boot Camper of the Day

Congrats Nichole Bentley!

Nichole was very encouraging and helpful with the new bootcampers and she killed her tabatas...high intensity and great form!

Excellent job!

Coppell Boot Camper of the Day

Friday

Dara Hayden...Dara came in ready to attack the workout today and she really went for it on every exercise. Way to go Dara!

Highland Village P.M. Boot Camper of the Day

Thursday

Congrats Jennifer Pearson!

Awesome form and intensity! I can not believe you are a newbie. You were killing those extended arm push up walkouts. Way to go!

Highland Village A.M. Boot Camper of the Day

Way to go Beth Menke!

You had great form and amazing intensity. It is hard to believe you are a newbie.

Keep up the good work!

Coppell Boot Camper of the Day

Wednesday

Congratulations Prathyusha Sylvada!

Great form on everything and deep deep squats. Way to go!

Coppell Boot Camper of the Day

Excellent work Linda Moore!

Linda you have improved so much over the short month you've been in camp. Your pace today during the Death Valley workout was unreal - way to hammer it!

Highland Village PM Boot Camper of the Day

Congrats Tricia Duhon!

Tricia you continue to bring it at every workout. Way to kill the Death Valley workout.

Highland Village AM Boot Camper of the Day

Shout out to Julie Hajda!

Julie's confidence in her abilities are increasing with every workoug. Consequently, so is her intensity. Way to go after it Julie!

Coppell Boot Camper of the Day

Wednesday

Congrats Randee Ward!

Way to bring it in today's workout. Awesome intensity and focus!

Highland Village AM Boot Campers of the Day

Way to go: Daryle Currie, Missy Nicholson, Julie Hajda. You ladies killed this morning's workout.

Highland Village PM Boot Camper of the Day

Congrats Adriana Rodriguez!

Adriana brought week 4 intensity and was on fire for the whole workout. Way to go girl!

Coppell Boot Camper of the Day

Monday - Yahoo!!

Nice job Nichole Bentley!

Nichole had great form and intensity through the entire workout. Way to go!

Coppell Boot Camper of the Day

Prathyusha Sylvada!

Your continuous improvement is nothing short of inspiring. Way to work hard on today's workout. Great job!

Highland Village PM Boot Camper of the Day

Thursday

Congrats Felicia Abdullah!

Great intensity and way to lead. Thanks for bringing and encouraging your guest!

Highland Village AM Boot Camper of the Day

Congrats Missy Nicholson - Great job on the challenge workout. Way to rack up the runs for your team!

Coppell Boot Campers of the Day

Congrats Linda Moore & Pamela Nourvle!

You were super encouraging and pushed each other through finishers. Again everyone brought their A game so I couldn't select BCOD on performance alone because the entire class rocked it!

Highland Village AM Boot Camper of the Day

Congrats Julie Hajda!

Way to bump up the intensity and progress to higher level variations. Keep it up!

Highland Village PM Boot Campers of the Day

Monday

Way to go: Tricia Duhon, Calandra Lewis, and Felicia Abdullah!

These ladies were super encouraging to their partners during finishers....cheering them on verbally and pushing them to finish strong.

Coppell Boot Camper of the Day

Congrats Nancy Everett!

Nancy, you are nothing short of inspirational. Way to continue to get after it with every workout.

Coppell AM Boot Campers of the Day

Friday

Way to go Nichole Bentley and Pamela Nourvle!


Great intensity. Way to push each other through that finisher.... talk about team work!

Fat Burning Boot Camp Cardio Workouts

Boot Camp Cardio Workouts

These are the fat blasting workouts I am doing for the next few weeks. They are kicking my rear and getting my conditioning through the roof. Every Friday, a few brave souls join me in this workout. Follow along at home if you like. Guaranteed to be a fat burning sweat fest. If you are resting more than a minute, that means you need to do a harder version of the exercises.

Workout A

Burpee Variations
Skater Hop Variations
Drop Squat Variations
Mountain Climber Variations

Do up to 10 2-minute rounds. Set your gymboss for 2 minutes and press start or press play on your Workout Muse music. Do 10 of each of the exercises back to back with no rest. Rest for the remainder of the 2 minutes then start again. Do this up to 10 times for a 20 minute workout.

Workout B
Box Jump Variations (if you don't know what these are, do jump squats instead)
Plank Jack Variations (if you don't know what these are, do belly blasters)
Lunge Jump Variations
Tuck Jump Variations (if you don't know what these are, do high knees instead)

Do up to 10 2-minute rounds. Set your gymboss for 2 minutes and press start or press play on your Workout Muse music. Do 10 of each of the exercises back to back with no rest. Rest for the remainder of the 2 minutes then start again. Do this up to 10 times for a 20 minute workout.


If you don't have a Gymboss, order one here.
http://tinyurl.com/lda88t

Trust me, it is no fun trying to watch the stopwatch and do these workouts at the same time. They are hard!

Even better, you can get high intensity boot camp music that will tell you when to start and stop for this exact interval protocol. Get your workout music here:

http://www.greatshapefitclub.workoutmuse.com/music/kettlebell-kaos-continuous-20-minutes-soundtrack-digital-downloads

This soundtrack even comes with free Kettlebell workouts as well. Definitely a great buy!

TRY THE WORKOUT AND LET ME KNOW WHAT YOU THINK BELOW IN THE COMMENTS SECTION.

Coppell Boot Camper of the Day

Wednesday

Boot Camper of the Day is Nancy Everett. Nancy continues to improve and bring focus and intensity to her workouts. After a short time in Fit Club, Nancy rocked out level 3 variations on the drop set workout today.

Congrats Nancy!

Highland Village AM Boot Camper of the Day

Tuesday

Nice job Kalpana Kelkar! You worked at level 3 intensity through out and you rocked your work out!

Highland Village PM Boot Campers of the Day

Way to go Felicia Abdullah & Michelle Coon.

You both had a consistent work out! You bumped up your efforts and pushed the envelope!

Good job!

Coppell Boot Camper of the Day

Monday A.M.

Congrats Linda Moore! You had a very good and very intense workout!

Keep it up

Fit Clubber Spotlight

We are so proud of Pamela Nourvle!

Not only does she tear it up in boot camp class but she is a leader outside of the class as well. Pamela was selected to represent Heels and Hills as part of their 2011 Run Team. Heels and Hills, Inc. was founded by Paula Robertson in 2006 as a 501C3 non-profit organization, dedicated to promoting and increasing involvement in women's fitness for both first timers and seasoned professionals in a fun and unintimidating atmosphere. We are so proud of you Pamela. Check out the announcement of her selection here:

http://www.heelsandhills.com/Social_Life/Run_Team_2011Season_members.html

Coppell AM Boot Camper of the Day

Congrats Tara Silver-Malyska!

Tara is make steady progress in her workouts- mastering the movements and pushing her intensity and focus with each workout.

Keep it up!

Highland Village PM Boot Camper of the Day

Thursday

Way to go Kelli Podeyn!

Kelli's bumping up in progression levels each workout and putting in major work outside of the classroom. She is holding herself accountable for getting her conditioning work done and working dilligently on changing her nutrition habits for the better. Congrats Kelli!

Highland Village AM Boot Camper of the Day

Congrats LeeAnn Shannon:

Great intensity today... way to shine!

Boot Camp Q and A

BOOT CAMP QUESTION:
I'm loving boot-camp. I've started walking more on off days and swimming when I can (walking laps in the pool). I'm really struggling with eating every 3 hours. I'm not hungry so I don't think about it. Maybe I should write it down? Or set a reminder in my phone? I'm at work or school or in the car most of the day. Do you have snack ideas that don't need to be refrigerated that I can throw in my purse and take with me?

CONCITA'S ANSWER:
Glad you are having a great experience. Congrats on the off day activity. The food part is a work in progress for most. Yes. Set a reminder in your phone if you need to do that. Be sure you are eating small portions. If you eat too much at once, you won't be hungry. Remember the key is to eat SMALL meals every 3 hours.

Protein portions should be about the size of the palm of your hand if it is meat, 6-8 ounces if it is yogurt or cottage cheese, 1-2 ounces if it is cheese, and about 6 egg whites or 1 egg and 3-4 whites. Fruit and starch servings should be about the size of a baseball for whole fruit, potatoes, and rice or 1/2 cup for cut fruit, pasta, etc. You can eat as many green veggies as it takes to make you full. Try paying attention to portions to see if that makes a difference. As you ensure you are consuming the proper portions and as your metabolism increases from the frequent meals combined with the metabolic exercises you do in class, you will be able to set the clock by your stomach instead of the other way around. Give it 2 weeks of consistency and you will be hungry when it is time to eat. That will be cause for celebration as it is proof that your metabolism is picking up.

As for convenient snacks for the car, I have a few suggestions but want to encourage you to not limit yourself to things that don't need refrigeration. Some of my most successful boot campers carry coolers with them. You have to see Tricia's cooler. It's quite large but keeps her on track with the food and she has the results to show for her dedication. Here are some ideas to begin with.

Prograde Lean Meal Replacement Shakes (can have powder in a bottle and add water)
http://greatshapefitclub.getprograde.com/meal-replacement.html

Larabars(whole food bars you can buy from Kroger, Vitamin Shoppe, etc)- (1 per day)

Apple and a piece of string cheese

Low sodium jerky (beef, turkey, or ostrich) and cut veggies

Greek Yogurt and berries

Coppell Boot Campers of the Day

Congrats to Linda Moore & LaShai Hamilton!

Both ladies are newbies and brought the type of intensity and focus to today's workout that is befitting boot camp veterans. Way to start off strong ladies!

Highland Village AM Boot Camper of the Day

Way to go Katie Murph!

You showed awesome intensity today. Keep it up!

Highland Village PM Boot Camper of the Day

Monday

Congrats to Cindy Selder! Cindy is back and she came back with a bang. Congratulations for your courage and determination.

Great workout tonight!

Coppell AM Boot Camper of the Day

Congratulations Nancy Everett!

Great job and awesome focus during your workout on our first day back!

Keep it up!

Highland Village AM Boot Camper of the Day

Congrats to Karen Roberts:

Way to set the pace on the challenge workout. Awesome job and energy!

Coppell Boot Campers of the Day

Congrats to Pamela Nourvle & Tara Silver-Malyska!

Awesome job on those scorpion pushups!

Highland Village AM Boot Camper of the Day

Tuesday

Shout out to Daryle Currie - Super positive attitude and encouraging to others during a tough workout.

Way to go!

Coppell AM Boot Campers of the Day

There were many outstanding performances today and an overall "get it done" attitude throughout the class.

Today's shout outs:
Adrian Manuel - Determination & intensity
Nancy Everett - Bumping up levels
Rachana Shah - Bumping up levels
Prathyusha Sylvada - Perfecting form on some of the challenging exercises.

Way to go ladies!

Coppell Boot Camper of the Day

Friday
Boot Camper of the Day goes to new fit clubber Nancy Everett!

Nancy has exhibited dedication to learning how to execute the exercises with proper technique and isn't afraid to bump up the intensity once she has the form down. Way to put in the work Nancy.

Highland Village PM Boot Camper of the Day

Thursday

Good job Dara Hayden!

Dara is consistent with both intensity, form, and attendance. Dara is truly a member of the program and makes the effort to get her weekly workouts in no matter which location she needs to attend to get it done. Way to be dedicated to your health Dara!

Highland Village AM Boot Camper of the Day

Thursday

Congrats Kaplana Kelkar!

Way to go on the workouts. Kalpana is being majorly consistent with intensity on very difficult workouts. Way to rock!

Coppell Boot Camper of the Day

Congrats to Adrian Manuel!

You rocked today, completely 10 reps of each exercise for 10 rounds of a very hard workout!

Excellent job!

Highland Village AM Boot Camper of the Day

Way to go Lee Ann Shannon!

You had great intensity on a tough workout! Keep up the good work.

Highland Village PM Boot Camper of the Day

Congratulations to Pamela Nourvel!

Great job bumping up the intensity and congrats on your level progressions!

Coppell Boot Camper of the Day

Good job Prathyusha Sylvada!

You have graduated from incline push up moves to on the floor. Great progress. Way to push toward higher fitness levels!

Highland Village PM Boot Campers of the Day

Congrats to Jenise Cerna & Tricia Duhon!

Jenise has progressed to mostly level 3 variations and continues to push her limits with every workout.

Tricia had an outstanding performance on a extremely difficult workout.

Way to work!

Avoid These Dangers

DANGER AHEAD!

I would love to tell you guys I was smart enough to discover this danger but the truth is I learned it in church and I'm just passing along a very helpful message. Two things that can be very dangerous to your fitness endeavors and in life are two seemingly harmless WORDS.... Can you guess them? They are "try" and "but". When you tell yourself you are going to "try" to make it to class, do your cardio, eat protein and produce every 2-3 hours, it is NOT going to happen. Why would I say this? It is because by using the word "try" you have already given yourself an excuse or an out. Think about it. When someone who is holding you accountable asks you whether or not you did it and you say "no", you then follow up with "I said I was going to try and I did". Basically "try" is the lack of commitment. Either do or don't but please for your sake don't "try".

The second dangerous word is even sneakier and one that I am learning to eliminate as well. That word is "but". In coaching clients, I can't count how many times I've heard, "I know I should be eating X and doing this much cardio BUT (insert excuse or contradiction here)". The word but negates anything that was said before it. It means what I just said isn't what I truly believe, think, feel, or endeavor to do because of whatever I say after the but. Think about it. Have you ever used the word but after any of the following statements? I know I need to keep breathing if I want to live. I know that if I stand in front of a moving bus it will run me over. I'm pretty sure you don't have a "but" to go after those statements so don't use "but" when it comes to talking about achieving your goals.

Keep these two little sneaky words out of your mouth. Do what it takes to meet your goals and watch your level of accomplishment dramatically increase.

Highland Village AM Boot Camper of the Day

Congrats to Aloria Prince!

Awesome job on one of the toughest workouts we've done so far. Way to work!

Coppell AM Boot Camper of the Day

Way to go Leah Everett!

Leah is new to Fit Club but still brought her A-Game with high level intensity and form!

Excellent job!

Highland Village AM Boot Camper of the Day

Boot Camper of the Day is Kalpana Kelkar:

Awesome form and intensity. Those scorpion pushups were sick. Way to go!

Highland Village PM Boot Camper of the Day

Congrats to Jessica Gaross for her level 3 exercises for all 10 rounds and 10 reps of everything with 30 seconds or more of rest each round.

Great workout!

Coppell Boot Camper of the Day

Congrats to Marsha Valenti our Boot Camper of the Day! Even though Marsha didn't feel well, she gave it her all today!

Way to go Marsha!

Method Behind the Madness - 20 Minutes Continuous Boot Camp Workout

We have a great month of new bootcamp workouts locked and loaded for you!

As you know, we spend an inordinate amount of team researching and testing exercise variations and workout templates to best ensure that we bring the cream of the fitness crop your way each and every month.

Lots of other bootcamps simply seek to just beat you down and get you tired with no rhyme or reason behind what they do. This results in limited results and lots of unwanted injuries.

However, everything we do at Great Shape Fit Club boot camps is based on sound exercise science and battle-tested, in the trenches real world experience.

I feel that it's important to know why you're doing what you're doing when it comes to fitness because it helps reinforce the implementation of the necessary habits to get into the best shape of your life.

So I just wanted to take the time to briefly explain the method behind the madness of the incredible, cutting-edge Continuous 20-Minute Workouts coming your way this month.

What is it and how do you do it?

Continuous 20-Minutes is a density training bootcamp-style workout where the goal is to perform the same amount of work in less time and/or more work in the same amount of time or less.

Each workout consists of a 4-exercise circuit that works your entire body. Every 2 minutes you will perform 10 reps of each exercise (5 reps/side for unilateral movements) in the circuit as fast as you can with perfect form and technique.

The goal is to complete each circuit within 60-90 seconds and then you rest for the remaining time left in each 2-minute round. In other words, the faster your complete each round the more rest you get and visa versa.

You will perform 10 total rounds for an INSANE 20-minute metabolic workout.

If your completion time is 60 seconds or less then you need to INCREASE the intensity of your workout by increasing loads and/or using more advanced exercise variations

If your completion time is longer than 90 seconds then you need to DECREASE the intensity of your workout by decreasing loads and/or using easier exercise variations

Why does it work?

"Training Density" describes the amount of work completed in a certain period of time. ‘

'Work" describes total training volume which is the number of reps you perform for each exercise times the loads/exercise variation used to do so.

The more work you complete in the same amount of time the greater the calorie burn and the greater the muscular demand resulting in improved fat loss and lean muscle gain.

To take training density to the next level, seek to complete MORE work in the SAME amount of time or LESS.

Since you must perform 10 reps of each exercise in the 4-exercise circuit, this can be accomplished by either increasing the load used or by using a more advanced exercise variation where applicable from week to week.

In other words:

10 reps for each exercise in the circuit X

4 total exercise within each circuit X

10 total rounds =

400 total reps in 20 minutes

For example, if you used a 10 lb dumbbell for all exercises within the circuit, that means you would have performed 4,000 lbs of work in 20 minutes- Not too shabby!

However, if you progressed to using a 15 lbs dumbbell for all exercises within the circuit by the end of the phase that would mean you performed 6,000 lbs of work in 20 minutes- That's 2,000 lbs more than you did in your first workout!

Now the only way your body could meet this increased workload is by boosting lean body mass eliminating unwanted body fat. Plus, since your heart rate will be elevated throughout the entire workout, your overall conditioning will go through the roof this phase.

This progressive overload is the key to making your body change. Simply seek to gradually move from Level I to II to III over the course of this month to best ensure you get the most out of your workouts.

Sneak Peak at Great Shape Fit Club boot camp Workouts of the Month:

Below is an outline of ONE of our workouts of the month.

We will be using a 3-workout rotation with 48-hours between bootcamp workouts for optimal muscle growth and recovery.

Continuous 20 Minutes Density Training

3 Equipment-Free Workouts


Workout A

1- Vertical Jumps Variation- 10 reps (5/side)

2- Spiderman Push-ups Variation- 10 reps (5/side)

3- Rotational 1-Leg Deadlift Variation- 10 reps (5/side)

4- Side Pillar Reach and Rotate Variation- 10 reps (5/side)

As always, we will be powering our bootcamp workouts with WORKOUT MUSE (www.greatshapefitclub.workoutmuse.com).

The music will tell you exactly what to do so we trainers can do what we do best- coach, supervise, and motivate you to the best results-producing workouts of your life!

Concita

Embrace the Burn!

Coppell Boot Camper of the Day

Congrats Prathyusha Sylada!

The first step in getting great results is showing up and Prathyusha has been to every session this phase of camp and will be attending tomorrow's bonus session. Way to put in the work!

Highland Village AM Boot Camper of the Day

Congratulations Missy Nicholson you are boot camper of the day for winning the in-class challenge!

Way to go!

Coppell Boot Camper of the Day

Congrats to Michelle Traw for her intensity and form!

Keep up the good work!

Highland Village PM Boot Camper of the Day

Is Jenise Cerna !!! Jenise has bumped up to levels 2 & 3 variations still with perfect form!

Great job!

Highland Village AM Boot Campers of the Day

Congrats to Tracy Allen & Missy Nicholson!

They both have perfect attendance this phase and always give maximum effort with stellar form!

Keep it up!

Gail Prince's Challenge Photos & Essay

Before Front / After Front / Before Side / After Side

The biggest obstacle that I had to overcome was to find time for me.
This included prepping my meals and exercising. My proudest moment
was when my entire family decided to participate with me; my husband
cooking the chicken and turkey and my daughter helping to assemble
meals. Having all those gladware meals ready to go in my refrigerator
made all the difference. This challenge was not just about me but the
ones I love as well. I had challenges during this period that I had
to face. I was not always compliant but learned to forgive myself at
that time and continue on the path of what I knew I needed to do.
This is an area of growth for me. I usually “mess up” and decide to
throw in the towel. This time I immediately would turn around and get
back with the game plan whether it was nutrition or exercise. The
accountability factor helps with adherence to the challenge. We all
need someone to lean on. I encourage others to take the challenge and
to remember all things are possible. If you fall, get back up
immediately, forgive yourself and just do what you need to do.

Nicole Edwards' Challenge Photos & Essay

Before Front / After Front / Before Side / After Side

Taking the Transformation Challenge this time around was really not on
my agenda. I figured I would just continue to come to my boot camp
session once a week and try to comply with the nutrition to look like
I'd half way been under the guidance of a trainer. But after a nice
consultation with Concita and understanding why I really got serious
about fitness again in the first place (my father suffering from two
strokes around Thanksgiving 2009), I found that a three-week "get
serious" interval of training wouldn't be so bad. I've found that
veggies and water are my true friend. My appetite has changed once
again, for the better. And planning splurges is neither foreign,
foolish nor prudish. I am more disciplined, stronger, more flexible
and that much finer (I've got a few lines in my ab area I know I
didn't have before). Of course, my biggest challenge during this
challenge has been me, but I think with everything else that is going
on in my life right now (or not going for that matter) that I am a
better me and will be participating in another one to get even
better.

Adrian Beekie's Challenge Photos & Essay

Before Front / After Front / Before Side / After Side

What obstacles did you overcome to stick to the challenge and finish?
My biggest obstacles are my addition to flavored chips/crackers and my relationship with food. I have a mindset that if I could live without eating I'd do it. I do not find comfort in food, but I do like to snack. I'm not a stranger to preparing food for the week, but I have been known to throw away food I've prepared either because I'm bored with it or just rather eat chips.


What was your proudest moment(s) during the challenge?
Being able to hold planks, do squats with ease and do military pushups.


What was your lowest point during the challenge that could have caused you to quit?
Being the complusive weigher that I am...not seeing the numbers drop and even increase at times made me want to throw in the towel.


How did you overcome that low point to keep going?
Remind myself that Concita said she was once a tight 16 (like me) and now that chic don't look like she has a one year old child. LOL! So the program must work, plus i need to have the greatest transformation cause i can use that money.

How did you fit in your workout homework during the holiday season? What strategies did you use?
Have to get that done in the AM or it won't get done. Eliptical: 30 minutes on easy pace or 2.5 miles in 20 mins. goal, hit that Biggest Loser DVD, a Taebo DVD or that 500 calorie burn DVD. Have to do any and all workouts before my son wakes OR make it a game/challenge with him (get him to workout with me). He's very much a momma's boy. :-)


Were there any mental barriers that you had previously that you shattered during the challenge?
Thinking/adopting I don't have time nor the energy to workout 6 times a week.


Did you have any slip ups on the challenge with nutrition or workouts?
Yes but we're allowed 4 splurges so I stayed with in those 4. The program is little more lenient than I'm use to and I don't always have strong control after I get started on the foods that have helped me maintain the extra baggage I carry so I try hard to avoid temptations complete.


How did you recover?
FOAM ROLL!!!! That foam roller is my BFF. I take Aleve whenever the aches reach my feet and I soak in the tub.


What was the biggest contributing factor to your success?
I have this issue with weight versus inches so as of now I do not feel I have really succeeded in reaching my short term goal since my clothes do not fit looser and the scale number is not dropping.


What "driving elements" did you leverage to ensure your success besides entering the challenge?
I feel my driving element are my aches and pains (i attribute them to my size) and my desire to be back in a Wal-mart 12 (which is probably a 10 elsewhere)


How did the extra accountability of participating in the challenge affect your adherence?
It help me stay on top of my workouts and nutrition. I do feel the program could be stricter (like make the score card required) and the workouts harder (like that 6/21 4 min tabata routine), but that's just me :-)

I notice I excel on strict programs and not so great with lenient programs.


What would you say to another busy woman who doesn't think achieving her dream body is possible with nutrition and exercise?
Talk to Concita!! "That chic don't look like she has a one year old child."

Tanya Beach's Challenge Photo & Essay

Before Front / After Front / Before Side / After Side

Wow where do I start? I did it! I did not know if I would finish the challenge the 1st week, but I continued on the path of eating well and exercising even if I messed up a day or two. I had to remind myself that I was committed and that I would not quit. My proudest moment was exercising when I was out of town. I took my weights and Gymboss and cranked it. This is huge for me since I like to exercise with people. The food was the biggest challenge. Having two kids at home during the Summer break requires lots of patience and I was not allowed to have my occasional wine at night to wind down.

What I learned the most is that staying consistent with my eating habits today will help create healthy habits in the long run for me. It makes me think twice about what I am going to put in my mouth now. Accountability is the key for my motivation. I had a great Coach and Team to keep me motivated even through the times I thought I was not doing well. If I can do this challenge, you can too!

Shelley P's Challenge Photos & Essay

Before Front / After Front / Before Side / After Side


What obstacles did you overcome to stick to the challenge and finish?
I definitely still have more work to do but feel that my biggest challenges were learning, preparing and understanding when and what to eat. As well being self motivated and responsible for working out on a daily basis.

What was your proudest moment(s) during the challenge?
My proudest moments have been my continued participation because that was not my original intention, getting my family involved to keep me motivated, and hearing them speak of the results they have seen and how proud they are of me.

What was your lowest point during the challenge that could have caused you to quit?
Feeling lost in the challenge at times due to missing the initial meeting, falling asleep on a Sunday before checking in which caused me to loose my cash so easily and being extremely busy/overwhelmed with my current work load.

How did you overcome that low point to keep going?
Continued to remind myself how much I need this regardless of all the other things I have going on, remembering that it will only be as beneficial as I make it and continuing to attend class despite my late and busy work schedule (believe it on not, it actually helped relieve stress for the moment).

How did you fit in your workout homework during the holiday season? What strategies did you use?
I had to make it a household challenge to stay focused. They actually had fun, said they enjoyed it and should do it everyday, and felt good that we “got it in” for the day. It was their positive comments that kept me going.



Were there any mental barriers that you had previously that you shattered during the challenge?
Definitely! Working out…I have never had an interest, have always said “I can’t do it” and didn’t bother if no one bothered me about it. Adding the Tabata Man thing on my phone was the best motivator ever and helped with structure as well as learning work out routines in class that I can do at home.

Did you have any slip ups on the challenge with nutrition or workouts?
Definitely! My biggest down fall was trying to eating 6 times a day and making sure I only ate items listed on the menu that was provided. The workout was the easiest to keep up but I didn’t always go as hard as I could or should have.

How did you recover?
I can’t say that I totally recovered but I definitely had to continue reviewing the menu weekly when going to the grocery store and when having to grab lunch for the day. I also kept a food diary so I could see my problem areas and would use it as a reminder on where I went wrong.

What was the biggest contributing factor to your success?
I would have to say attending class weekly on Monday and Thursday’s. It was the only thing I did consistently.

What "driving elements" did you leverage to ensure your success besides entering the challenge?
Continued reminders of how much I need the change and how easy it is to gain any lost weight/inches back versus losing it and seeing pictures of myself that I didn’t really care for.

How did the extra accountability of participating in the challenge affect your adherence?
I think it definitely helped me stay on top of working out and need to work much harder on my meal plans. When my schedule is busy and stress is up, I am notorious for just not eating and I have not yet kicked the bad habit totally but am working on it…

What would you say to another busy woman who doesn't think achieving her dream body is possible with nutrition and exercise?
“Lady, your thinking is all wrong, anything is possible, the sky is the limit”! “You need to go to www.greatshapefitclub.com and get started on achieving your dream today”! :D

Calandra Lewis' Challenge Photos & Essay

Before (in Green) / After (in Blue & Yellow)

Don’t look at Fitness, Health and Energy as just being a diet, It is a Lifetime Commitment! Step forward to meet the challenge, Stay positive, and Results will be your Success. As a child and young adult I never had to be self conscious about my health or weight. For the past two years, my appearance changed from thin to thick and my energy level was at an all time low. I was active in high school, college and at the start of my corporate career. Now, I have decided to love myself. I have made a commitment to become more physically fit, healthy and energized; and stay this way! The Independence Day Challenge has been an awarding event for me. I have definitely learned how to prepare my meals for the week, stay on task and develop healthier eating habits. It is sometimes a challenge when you work in Corporate America to stay focus on eating healthy and just having the time to work out. It is so easy to go through a drive through and order a #1. It is quick and definitely will make you thick. That was my biggest challenge throughout the program. Sometimes, you have to just say no to temptation. I was so excited when I had to go out of town for a family wedding and was able to maintain my daily check ins and followed the nutrition plan while on the road. My sister in law had my favorite candy, turtles. They were calling my name, but I resisted temptation. The program has provided accountability, motivation and results for me. I am now incorporating more fruits and vegetables in my daily meal plans and holding myself accountable to work out at least 3 to 4 times a week. My mother has installed a quote that sticks with me on all of my endeavors,
“ It is not where you come from, it is where you want to go!” I keep this in mind and hope this will be a something that everyone can take with them. Don’t settle yourself short, Determination is the key.

Jennifer Garross' Challenge Photos & Essay

Before Front/ After Front / Before Side / After Side

I entered the transformational challenge with the “hope” it might work. I can full heartedly say it did! I realized through the challenge that I had been robbing myself of the full benefit of boot camp. I learned that I had not been following the menus as well as I could have been and the key is prepping my food in advance. I also learned that going to boot camp twice a week is not enough exercise and found when I put my mind, body and soul into it, I could work out daily. There were challenges along the way as with any project. I struggled a couple times with making the right choices in my meals and almost caved for the easier route. I showed myself that I could prevail and made the right choice. In doing so I felt stronger not only physically but emotionally as I am one of those emotional eaters. I had several obstacles that I feel I overcame throughout the challenge. The first would be prepping my food for the week. I don’t always have a lot of time, but found I could do this when I planned appropriately and what a difference it made. The second obstacle would be my jobs. My schedule does not always allow for me to eat when I should but planning appropriately helped even if I was not always 100% successful, I did not give up. The final obstacle was time. I made time to work out outside boot camp and have found that I now crave my time at the gym. I have developed a routine and have not allowed for any disruptions. I guess I would have to say another obstacle was myself. I had to not only prep my food, make time for workouts, but also change my thinking. I have a tendency to do too much negative self talk and set myself up to fail. I found that instead of saying “I can’t do this” and saying “I can” made a huge difference and kept me going. I feel the biggest contributing factor to my success would be my daughter. She is my champion and cheerleader. Whenever she saw that I was struggling, she would jump right in with encouragement that helped to keep my going on the right track. I do believe my proudest moment in the challenge was when people started noticing a difference and asking if I have lost weight. The fact that my clothes have been fitting better and they are smaller is a definite plus! I would tell other busy women that achieving your dream body is doable and easier than they think because I was able to do it working two jobs, running my teenage every and keeping up with the day to day chores. The biggest impact the challenge has had on me is the confidence I now have in myself. A big part of that is thanks to you Concita for always believing and encouraging all of us!

Andrea Sanders' Challenge Photos & Essay

Before Front / After Front / Before Side / After Side

This was a difficult challenge for me. I didn't know if I could balance it with work and personal obligations. I work odd hours when I’m in the process of completing projects at work. I have to reach deep for motivation when I work until 7PM, 8PM or 1:00AM. I kept my goals to lose 5lbs and getting back on track in regards exercise and nutrition at the front of my mind throughout the challenge.

Exercising on a consistent basis has never been easy for me. It is a constant battle, but I’m determined to continue the fight against an unhealthy lifestyle. I may moan when the alarm goes off at 5:00AM but I love noticing extra room around the waist area when I put on a pair of pants.

I’m proud to say that I met my goals. Well I’m only down about 4lbsJ I definitely got back on track in regards to nutrition and exercise. The challenge is not easy, but it’s worth it. It’s a must if you need that extra push when it comes to nutrition and exercise. You’ll think twice about missing a workout or putting a piece of bread in your mouth.

Tricia Duhon's Challenge Photos & Essay

Before Front/ After Front / Before Side / After Side

WOW! This was my third challenge to participate in and I have thoroughly enjoyed it. I haven’t received the final results yet, so I’m not able to measure my progress in terms of percentage or inches lost. But, I can feel my progress when it relates to habits and attitude. With each transformation challenge, I can see the newly-introduced lifestyle change becoming a routine. A habit. An instinct. Protein with every meal, 6 meals a day, Essential Fatty Acids, Protein Shakes, Boot Camp attendance, Strength Training, Interval Training, yadda, yadda, yadda. (Can’t you just hear Concita’s voice) J


I can see my attitude has changed about food as well. I imagine the correlation that Concita has made regarding logs on a fire being the same as food for your metabolism. If you feed the fire throughout the day, it will burn strong and consistent. So, food has become the fuel. Of course, I’m no nutritional angel. But, I try to earn my wings and halo during the week and then I’m able to enjoy a splurge when the opportunity arises.


I would encourage any woman that is interested in trying one of the transformation challenges to dive in! Push yourself to a new level. Get educated. Get motivated. I haven’t heard any participant yet say that they regretted being in the challenge. Go for it!

Brenda Lopez Challenge Photos & Essay

Before Front / After Front/ Before Side / After Side

What obstacles did you overcome to stick to the challenge and finish?

I think my biggest obstacles to overcome was preparing my meals for the week and eating every 2-3 hours.

What was your proudest moment(s) during the challenge?

By the end of the second week I was able to wear some jeans that I had not worn in over a year!

What was your lowest point during the challenge that could have caused you to quit?

Having to come into work early and not being able to attend bootcamp class.

How did you overcome that low point to keep going?

I had to rearrange some things in the evening at home to fit in a workout.

How did you fit in your workout homework during the holiday season? What strategies did you use?

After work I would go straight to the gym and do a zumba or kickboxing class. Other days I would go straight home and do the cardio intervals and then I would go and pick my kids up.

Were there any mental barriers that you had previously that you shattered during the challenge?

Yes, two things. Eating every 2-3 hours and exercising 6 days a week.


Did you have any slip ups on the challenge with nutrition or workouts?

Yes with nutrition. Bread is my weakest point but I only did it twice.

How did you recover?

I took long hot baths and I had a massage.

What was the biggest contributing factor to your success?

I have to say my husband. He ate the same meals as I did so I wouldn’t be tempted to slip.

What "driving elements" did you leverage to ensure your success besides entering the challenge?

My driving element was trying to get off my blood pressure medication. I didn’t get off of the medication but my Dr. did lower my mg intake from 20 to 10.

How did the extra accountability of participating in the challenge affect your adherence?

It helped me with my nutrition. I learned to incorporate more greens and protein.

What would you say to another busy woman who doesn't think achieving her dream body is possible with nutrition and exercise?

I would have to say try Concita’s bootcamp class!

Daryle Currie's Challenge Photos & Essay

Before Front / After Front / Before Side / After Side

I thought I would take this challenge to see if I could totally focus on 3 weeks of "watching it". I knew there would be obstacles, but, hey, for 3 weeks "I can do this". The first 2 weeks were easier than I thought. I loved the Planning Sheet. It made planning meals and such so much easier - I actually enjoyed the planning and accountability sheet. However, starting onFather's Day (which I had planned on being a mini-splurge - I did the cooking), the last week was full of unplanned events and time-eaters. I did the best I could, but didn't get discouraged. I have noticed that my bra is a bit looser, my jeans a bit baggier in the tail end, and I swear, my double chin is now a one and a half. I'm anxious to get pinched to see if that old mid-section is smaller. It feels like it is, but I also feel like I'm in my 30's and those years passed me by quite a while ago. I guess I just needed the challenge to truly begin planning meals and exercise. So, I plan to keep it up. I'm excited to see where this takes me. And since I kinda goofed up on a couple of the rules, I won't be winning the challenge; but that doesn't make me a loser --- Oh, wait, I still am, but in a GOOD way. ;-)

Lasagne Singleton's Challenge Photos & Essay

Before Front / After Front / Before Side / After Side

The main obstacle that I had to overcome to stick to the challenge was to adjust my work schedule for the month. I normally work later, but to make sure I met the timelines I had to make an adjustment. The eating portion was not difficult because I had adjusted my eating. I realized through the challenge that I was not eating enough and at the right times. The proudest moment during the challenge was when I became disciplined enough to work-out outside of boot camp. I participated in the challenge because I am competitive by nature, so the entire challenge was an adrenaline boost for me. My lowest point in the challenge was when I could not log in at the requested time. Technology, Technology is all I can say!!!


I would not participate in the challenge again, because it was more stressful to adhere to the timelines. I have been able to add working out to my busy work schedule. Working out in the evening and stressing about logging was a bit much especially when everyone wants their fair share of attention when the work-out is over. To another busy woman I would say it is not impossible to attain the dream body and proper nutrition but it is difficult to give everyone (family, friends, etc) the full 1000% that they seek. With Great Shape Fit club because of the time and the lessons I received I am sure I can reach my goal in a timely fashion.

Marian Hicks Challenge Photos & Essay

Before Front / After Front / Before Side / After Side

The very first challenge I had to overcome was my own insecurities of going the distance. Although I had been doing a good job of sticking to my nutrition schedule, after the first week, it became a struggle. Many times I was tempted to give in, but I didn’t. I had resolved that this was one time that I would not quit. I would not give in. I would stick to the goal I had set for myself.

To be honest, I had a few “proud moments” during the challenge: The first one, was an unexpected business lunch with my vendors at Taco Diner. I LOVE Mexican food and was not sure how I would handle the meal. But, I was able to get a fajita salad and basically had them hold everything but the LETTUCE and CHICKEN!!! (Well, I had a few more ingredients, but that’s what it felt like anyway!) The second proud moments came during our trip to California for 7 days. I packed enough fruit to last me the first few days. When we got there, as soon as I saw a grocery store, I went shopping! I loaded up on grapes, apples, water, cheese sticks and nitrate-free turkey, etc. This really helped me throughout the week. Lastly, I just tried on a smaller size of jeans and GOT IN THEM! Hallelujah!

The biggest contributor to my success was my family. Whenever I was headed to bootcamp, my husband always had two words for me “BRING IT!” And I tried every time. Additionally, when I did my home workouts, my daughter (who is 7) was a great supporter. She would come into the room where I was working out and say “You’re doing great Mommy!” It really encouraged me because each time she came in was at a point where I really wanted to stop the workout early.

Lastly, I do have a few words of encouragement and support to those other busy ladies out there. YOU CAN DO IT! Plan the Work and Work the Plan! I travel 3 days out of each week. The best way to combat any obstacle is to plan for it. Fix your meals on the weekend for the week ahead. Make sure you have healthy snacks with you at all times. Make sure you keep extra bottles of water in the vehicle. Make exercise an actual appointment on your calendar. This is about your good health and you are worth it! If you don’t take care of yourself, how will you take care of your family? And lastly, I want to share a favorite quote of mine…so that when you hit your goals you can join me and say this:

I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious. – Vince Lombardi



EMBRACE THE BURN!

Coppell Boot Camper of the Day

Congrats to Anne Colby - who had perfect form on all core exercises and bumped up a level on several exercises.

Way to go Anne!

Coppell Boot Campers of the Day

Congrats to Nichole Bentley & Andrea Sanders!

You rocked the challenge workout without compromising your form! Excellent job today ladies!

Coppell Boot Camper of the Day

Congrats to Troylynn Toney!

You increased your confidence with excelleng form, steady progress with increasing levels, and making steps to change your nutrition for the better...eliminating those liquid calories.

Keep up the good work!

Highland Village AM Boot Camper of the Day

Tuesday

Our boot camper of the day is Karen Roberts for her great intensity!

Way to set the pace Karen!

Highland Village PM Boot Camper of the Day

Congrats to Kelsha Jones!

Kelsha rocked out a hard workout with great intensity. Her focus and willingness to go hard and confidence in her ability to execute the exercises has skyrocketed in the last month!

Keep up the good work!

Coppell Boot Camper of the Day

Nicole Bentley - you killed it today! Excellent job and keep up the good work!

Highland Village PM and Coppell Boot Campers of the Day

Highland Village Thursday: Way to go Michelle Coon!

Coppell Friday: Excellent job Andrea Sanders!

You both had through the roof intensity and outstanding workouts! Keep up the good work!

Highland Village AM Boot Camper of the Day

Thursday

Congrats to Daryle Currie who has perfect attendance and ROCKED the contra-lateral push ups today which are a very hard exercise!

Way to go Daryle!

Coppell Boot Camper of the Day

Wednesday

Our boot camper of the day is Katrina McNair who was a great team player today - super encouraging to her fellow boot campers!

Nice job!

Highland Village AM Boot Camper of the Day

Tuesday

Congrats to Beth Mays for stepping up to the challenge of the workouts with 100% effort!

Way to go!

Highland Village PM Boot Camper of the Day

Monday

Our boot camper of the day is Jessica Garross - Rocking the workout with her great intensity! She even created her own level 4 workout with the jump squats.

Keep up the good work!

Coppell Boot Camper of the Day

Congrats to Melissa Vessels!

Melissa our former "queen of level 1" brought her best game today and trained as if she wouldn't get dinner if she didn't have a peak performance workout. She has progressed tremendously in the few months she has been in boot camp and rocked out many level 3 variations today...WITH INTENSITY!

Way to go!

Highland Village PM Boot Camper of the Day

Thursday

Congratulations Marian Hicks! Marian came back after a month away traveling and was just as intense as ever. Proof positive that she took what she learned in Fit Club with her on the road and that's what it is all about...creating a lifestyle!

Way to go Marian!

Coppell Boot Campers of the Day

Friday
Our boot campers of the day are Nicole Bentley and Brenda Lopez! They brought their A-Team Game throughout the whole workout!

Excellent job ladies!

Highland Village AM Boot Camper of the Day

Thursday
Our Boot Camper of the Day is LeeAnn Shannon!

LeeAnn has been growing in confidence, performance and intensity since she joined Fit Club and had a super outstanding work out today. Way to go!

Coppell Boot Campers of the Day

Congratulations to Andrea Sanders & Nicole Edwards our boot campers of the day!

Both Andrea & Nicole have very focused, super intense workouts today with loads of level 3 variations!

Keep it up and embrace the burn!

Highland Village AM Boot Camper of the Day

Congratulations to our Boot Camper of the Day, Teresa Drown!

Teresa rocked out many level 3 variations of the exercises and was quite a team leader today. Way to take ownership Teresa!

Highland Village PM Boot Camper of the Day

Congrats to Sonja Moore, the Boot Camper of the Day!

Sonja has come a long way in her short month with boot camp. She pushed the envelope tonight and attacked the workout with the confidence of a boot camp vet.

Good job Sonja!

Coppell Boot Camper of the Day

Congrats to Rachana Shah our Boot Camper of the Day!

Rachana has grown so much in only 1 month. Now that she has the form of all the exercises perfect, she is consistently stepping up her intensity with every workout. Awesome job today Rachana!

Coppell Charity Boot Camp Workout

Charity Boot Camp Challenge Workout

Today's workout was....CRAZY! Check out the video below.

We rocked it hard core with tires, sliders, steps and more.

There were 9 ladies who showed up for this 7am challange workout and tore it up!

Way to go to ALL of them:
Tanya Beach
Michelle Coon
Andrea Sanders
Melissa Vessels
Jennifer Garross
Katrina Lewis
Monica Johnson
Nicole Edwards
Rachana Shah

You ladies KILLED IT!

Coppell Boot Camp - Boot Camper of the Day

Friday's Boot Camper of the Day.....

Randee Ward

Way to go with your intensity.
16 rounds of the Cram Time Boot Camp Workout....
That was truly inspiring !

Get a Beach Body in 21 Days Guaranteed

GET A BEACH BODY (or at least drop a dress size) in 21 days with my results guaranteed boot camp for only $97. You make think that's a bold claim but 15 ladies in our camp dropped up to 4 INCHES in their waist measurements in the same amount of time with the program I am offering today. You can check out their amazing before and after pictures by clicking on the links at the end of this message.

Here's how I can do the same for you...

BEACH BODY IN 21 DAYS GUARANTREED PROGRAM!
ONLY $97

ONLY 10 SPOTS!

3 Week Busy Woman Boot Camp Membership (up to 2 workouts per week)
Daily Accountability
Before & After Photos
Customized Nutrition Approach & Nutrition Blue Print

Want a beach body? Email me NOW to get one of these spots. They won't last long and the FIRST 5 LADIES TO RESERVE A SPOT GET THE PROGRAM FOR ONLY $49.

HAPPY MEMORIAL DAY!

Click this link to see what my boot camp program can do for you in 21 days...BE SURE TO CLICK ON EACH NAME HIGHLIGHTED IN PINK TO VIEW AMAZING BEFORE AND AFTER PICTURES.
24 DAY WEIGHT LOSS CHALLENGE PICTURES

Not enough proof. Check out other before and after pictures here:

Tracy's Boot Camp Transformation Pictures
Monica's Boot Camp Transformation Pictures
Missy's Boot Camp Transformation Pictures

Memorial Day Boot Camp Workouts

I will be spending Memorial Day with my Godson and his family eating great food and playing Wii. I hope I'm good at it because I don't like to lose. I sincerely hope you have an enjoyable, safe holiday as well. Before I head out to the festivities though, I will be sure to get in a nice damage control workout to offset any treats I may enjoy that day. As a matter of fact I've been giving a great effort in my workouts all week so that I can indulge guilt free. Here are a few of the boot camp workouts I've done. Give them a try and see if you like any of them. Even if you don't like them, they will help you keep your waist line tight this Memorial Day weekend.

BOOT CAMP WORKOUT #1 Burpee Cardio
Warm up for 5 minutes and then start your stopwatch. Do 10 burpees and then rest until the top of the next minute. Repeat for 20 minutes. This one is KILLER!

BOOT CAMP WORKOUT #2 Cram Time Strength Circuit
After a 5-minute warm up, do 8 of each of these exercises. Continue this giant circuit for 20 minutes straight resting only enough to hydrate. See how many rounds you can get. We did a similar workout in class this week and one boot camper got 16 ROUNDS. Talk about crazy fit!

Dumbbell Swings
Push Ups
Bent Over Alternating Rows
Sumo Deadlift
Alternating Bicep Curls
Skater Hops

BOOT CAMP WORKOUT #3 Outdoor Conditioning Workout
After a 5 minute warm up, run 1/4 mile.
Stop and do the following exercises:
15 Burpees
15 Forward Lunges (each leg)
10 Band Bicep Curls
40 Band Chest Presses
15 Push Ups
25 Squats
RUN 1/4 MILE
10 Diagonal Lunges
10 Band Squat & Presses
20 Band Rotations (each side - band attached to stop sign)
10 Feet Elevated Pushups
20 Side Lunges
20 Tricep Dips
RUN 1/4 MILE

HAPPY MEMORIAL DAY! ENJOY YOUR DAMAGE CONTROL BOOT CAMP WORKOUTS AND BE SURE TO LET ME KNOW HOW YOU LIKED THEM IN THE COMMENTS SECTION BELOW.

Highland Village A.M. Boot Camper of the Day

Thursday

Excellent job Missy Nicholson for your super intensity on the Cram Time workout and for rocking out hard core on Burpee cardio! Way to embrace the burn!

Is That a Splurge? Fat Loss Nutrition Tip

Since we are headed into the weekend, I figured it is a great time to talk about the little "extras" that sometimes sneak into our nutrition plan that can be pretty harmless alone but add up to sabotage even the best of fat loss efforts.

As I read my email and checked out the flavors of the day for my local Rita's Ice place, I started to think about this topic and decided to make it a blog post. Yes you read that right, I am on Rita's email newsletter. I'm an East Coast girl at heart and I was super happy when Rita's came to Texas. Anyhow, back to the topic of this post...

I believe it is important to stick to a supportive nutrition plan that compliments your fitness and fat loss goals. Part of that plan is enjoying planned splurges or indulgences. It's easy to know that a banana split or burgers and fries are indulgences or splurges but what about those "healthy" little treats that don't fall squarely into the meal component categories or aren't a meal at all?

Not sure what I mean? Here's a list of "little treats" that many of us fit (or becoming fit) girls like to slide into the nutrition rotation. Do you consider these splurges?

Fat -Free / Sugar Free Jello or Pudding
Sugar Free Popsicles
Fat - Free Fudgesicles
Sugar Free Italian Ice
Fat - Free / Sugar Free Frozen Yogurt
Skinny Latte
Sugar Free / Fat Free Hot Chocolate

What do you think? I'll give you my personal take on the matter. Feel free to agree or disagree and share your opinion here in the comments section.

CONCITA'S ANSWER......IT DEPENDS!
Let me explain. If you are in a rapid results fat loss phase, I would say that anything that isn't part of a meal and doesn't fit squarely into the protein, produce, healthy fat, or appropriate starch categories is a SPLURGE. No worries though. You get to splurge 10% of the time. But during a serious lean out phase, these little treats count.

What about not so rapid results or maintenance?
In those cases, I would say experiement and assess. My little disclaimer here though is that when you first start a plan, you should count everything. This way you will know how your body responds when you are completely compliant (by completely I mean 90%) and you will have a good baseline for comparison when you are figuring out how your body responds to having the extras. I believe in outcome based training and nutrition. If what you are doing yields the desired result without setting you up for future failure (like going on a super low calorie diet that will eventually backfire), then stick with it. If your fat loss results are not coming along like you want then it's time to start counting those little extras as splurges.

So what "little extras" do you eat? Do you count them as splurges always, sometimes or never? Share with us in the comment section below.