Coppell Personal Training Rock Stars!!!

Thursday, September 26th
6:30 PM Coppell Training Group

Evelyn persevered through every station, and really pushed her limits!!

Friday, September 27th
5:20 AM Coppell Training Group
Terry and Cindy!!
Terry bumped up on EVERYTHING! Good Job!
Cindy, AWESOME consistency!!

5:30 AM Highland Village Training Group
Kalpana Pushed herself through this mornings workout, despite being gone from Fit Club for a little while.
She got really low on her prisoner squats. Go Kalpana!

6:15 AM Coppell Training Group
Andrea B., awesome intention with every workout! I am proud to see you work to meet your strength goal!!!

Coppell Personal Training Rock Stars!!

5:20 AM Coppell Training Group
Pam M. awesome comeback! Your upper body is coming back so fast! Good job on the dips and strict push ups!!

5:30 AM Highland Village Training Group
FCOD-HV is Jennifer! We welcome Jennifer back! She came in ready to work & get back in the game!! Her stability ball pikes were really impressive!!!

6:15 AM Coppell Training Group
Kim S. way to go leveling up on your tricep dips!

9:30 AM Coppell Training Group
Pam T. bumped up to high box tricep dips! Woo go Pam!

Weight Loss… Sprint or Marathon?

You have probably heard the quote, “Losing weight is a marathon- not a sprint” but has that really worked for you…EVER?

Do you find yourself making small changes and being frustrated by the lack of big results?

Is your resolve wearing down because of disappointment in the small changes you have taken months to achieve?

Do you feel completely overwhelmed by how long it will take you to achieve your goal?

If you answered yes to at least one of the questions, maybe it is time you ditched the idea of the “weight loss marathon” for a more effective method that will excite you rather than drain you.

The problem with the “weight loss marathon” approach

• You want to get rid of the pain of being uncomfortable in your clothes and your skin NOW.
•  Whether your changes are big or small, it takes effort and you want a payoff.
•  You like to succeed so when you don’t see results, you apply your efforts to projects with more immediate payoff.
•   It is easy to doubt your daily actions when your body is not changing to validate your approach.
•   No matter how logical it is to build on small change, this weight loss thing is EMOTIONAL and you want what you want… NOW!

I could go on and on listing the reasons why the marathon approach has failed you but I think you get the point already.  The catch 22 is that you also know how miserably the sprint approach of crash dieting and extreme exercise fails you.  You quickly burn out on the unreasonable plan and when you run out of energy and willpower, those pounds come back and bring friends (no fair right).  The shortcomings of the sprint approach are the lack of a short, defined time to implement the plan and a plan for maintaining your results after the sprint is over.

So how can you see significant, motivating results without burning yourself out or subjecting yourself to the weight change roller coaster?

Approach your weight loss journey like an interval workout!

Commit to interchanging periods of intense compliance with your nutrition and workouts (something you probably wouldn’t want to maintain FOREVER) with periods of base level nutrition and workout habits that you could sustain for life.  During your “sprint,  or intense compliance period,  you will see great results pretty consistently and be extremely motivated to keep going to the defined just weeks ahead.  When the sprint is over, you will return to base level effort rather than totally abandoning your commitment to fitness.  When you feel ready again and you want to see more loss or an accelerated rate of loss, time to sprint.  This approach can keep your interest, be amazingly rewarding, and keep you off of the weight change roller coaster.

Just like any good interval workout, it is important to get your weight loss interval journey work to rest ratio just right for you.

How long should your sprint be?  For most people,4-8 weeks is ideal.  There are some who can maintain strict compliance for 12-16 weeks but usually these people have a very strong motivator such as a competition or photo shoot to keep them focused that long and many of them have built healthy base habits over time.  If you usually quit before you hit your goal, start with a short sprint of 4-6 weeks. It is better to be surprised with how easily you stuck to the plan than to fizzle out halfway through.

How long should your maintenance phase be? You should wait as long as it takes to be ready to focus and go hard again.  If you are struggling to maintain your base habits, it is not time for another sprint yet.  A maintenance of 2-4 weeks works for some people who are really committed to getting to the end goal by a defined time but other can wait as long as 8-12 weeks between sprints.

Over time you may find that you can go on longer “sprints” and that your base habits move a little closer to your sprint or transformation habits because you actually enjoy the taste of healthy food and regular movement.  Transformation of your preferences is a benefit to the weight loss interval journey approach much like increased fitness is a benefit of interval workouts.  Most importantly, take ownership of your journey and have fun!

Jean Drop Challenge 2013

Our most popular body transformation challenge is back and better than ever!

What is better than dropping a jean size or TWO in 6 weeks?

Doing it with a FRIEND!

Great Shape Fit Club Private Training Studio for Women announces....

The Jean Drop TEAM Challenge

 The wildly popular Jean Drop Challenge is back with a twist. Drop up to two jean sizes in six weeks (our winner Maria Hall did last year) with our fall transformation challenge. 

ATTENTION:  We only want you to participate in this challenge if you are SURE you want to drop a jean size… BADLY.  If you “kind of sort of” want to or if it “would be nice” to, do NOT apply.  If you want it, we will hold your hand from start to finish but YOU will have to do the work day in and day out and follow the personal blueprint that you will receive to get results.

  

What is included?

Personal fitness and nutrition strategy (provided to EACH person by Coach Concita)

6-Week “Mindset Makeover” Program (new to Fit Club)

DAILY accountability and support

Hardcore Membership Upgrade (current members only)

Bi-Weekly Jean Fit Check In

Bi-Weekly "Challenges Within the Challenge" to keep you laser-focused and motivated

Results, Skills, and Empowerment to achieve any other goals you have in life

Celebratory Jean Shopping Trip

Where do we train? The Fit Club training studio- 773 S. MacArthur Blvd, Suite #215, Coppell.  Weekly group training sessions also held at Excite Gym in Highland Village.  See our online schedule for complete schedule details.

When do we start? Our kickoff meeting and orientation will be on Tuesday, October 1^st at 6:30 pm.  The challenge runs from October 7^th through November 16th.  Our shopping trip will be Wednesday, November 20th, at 6:30pm.

OUR WEEKLY WORKOUT SCHEDULE IS HERE:  FIT CLUB ONLINE SCHEDULER

What is my investment?

IF YOU ARE A MONTHLY AUTO PAY FIT CLUB MEMBER… ONLY $99  

($59 if you have a Hardcore Membership)

This includes your $79 registration fee to enjoy all of the challenge perks and $20 “Accountability Cash”.

IF YOU ARE NOT A MONTHLY AUTOPAY FIT CLUB MEMBER, YOU HAVE THREE OPTIONS…

“Express Fitness Option”: $139 (Includes your $20 “Accountability Cash”)

This gets you TWO training sessions each week in addition to the rest of the challenge perks.

“Busy Woman Option”: $179 (Includes your $20 “Accountability Cash”)

This gets you THREE training sessions each week in addition to the rest of the challenge perks.

“Hardcore Option”: $219 (Includes your $20 “Accountability Cash”)

This gets you UNLIMITED training sessions each week in addition to the rest of the challenge perks.

What is “Accountability Cash”?

There are rules to the challenge and daily, weekly, and bi-weekly actions that ensure you get results.  If you choose to skip those actions, there is a deduction from the Accountability Cash of your ENTIRE TEAM.  You ladies have told us that you want a higher level of accountability and “consequences” and that you are less likely to let others down so we have incorporated this new aspect to the challenge to help keep you motivated and on track.

Is it worth it?

Only you can determine what dropping a jean size or two in six weeks is worth to you but I have not met a client yet who was ready to change that regretted the investment.

MY GUARANTEE: I promise that if you follow this program, you will see results. I am so confident in this program that if your jeans don't fit better after following the ENTIRE program, I will give you your money back. I know that if you give it your all, you will get results.

I'M IN!  HOW DO I GET A SPOT FOR THE CHALLENGE?
View and copy the application here: Jean Drop Challenge Application
Paste the questions and answer them in your email browser and send your responses to greatshapefitclub@gmail.com.

Coppell Personal Training Rock Stars!!

6:30 PM Coppell Training Group

FCOD is Susan! Way to work! You were in your zone. Awesome Work! 

Shout out to Aleya for the impeccable Kettlebell form! 

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
Nancy was all by her lonesome today and had a personal training session today and demolished everything I gave her!!! Walking push-ups with weights, ladder drills, chariot runs and all sorts of fun stuff!!!

5:30 AM Highland Village Training Group

Maria & Daryle bid the One Sided circuit a farewell this morning. Both ladies kill it! 

Maria rocked the hang cleans, push press, skier swings & reverse lunge out with the 20 lb. dumbbells & Daryle wasn't far behind with 15s.

6:15 AM Coppell Training Group
Andrea and Patty both killed it today!!! We took conditioning outside since it was so gorgeous this morning and just the two of them. They went full force!!!

9:30 AM Coppell Training Group
Pam T. rocked the title FCOD this morning! Good job bumping up to 15# on our "Power Through It" Complex

Coppell Personal Training Rock Stars!!!

Thursday, September 19th
6:30 PM Coppell Training Group
Susan is making so much progress and has been pushing herself to the limit! She started out with conquering the SB pikes and finished by doing the elevated box dips! Keep pushing forward Susan!!!

Friday, September 20th 
5:20 AM Coppell Training Group
Nancy! Awesome job upping the challenge! Congrats on your Spiderman push-ups!

5:30 AM Highland Village Training Group
Jaime and Daryle made FCOD for ROCKING their workout! You go, ladies! 

6:15 AM Coppell Training Group
Patty!!! Took every progression thrown your way! Those Bosu / Stability Ball hip thrusts were BANANAS!!!

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
Nancy!!! Bumped to 35s on the deadlifts and KILLED the elevated leg dips!! 

5:30 AM Highland Village Training Group
FCOD is Maria! She was flying with those jump lunges!

6:15 AM Coppell Training Group
Cinnamon, Tara B., Kim H., Andrea B., and Patty had CRAZY ENERGY today! You all pushed each other like crazy, and every one of you stepped up at least one exercise!! Way to Rock! 

9:30 AM Coppell Training Group
Tiffany and Tina earned the FCOD title this morning! Moving on up on the bench dips!! So proud, ladies! 

Coppell Personal Training Rock Stars!!!

Monday, September 16th
6:30 PM Coppell Training Group
Tricia! On the first round she used a very heavy weight and realized that it was too light and upped it!  She kicked everything up a notch!

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
Pamela rocking it out on her third week back! Her intensity and strength are coming back!!! Her push presses looked awesome today!!!

Special shoutout to Lisa and Terry...these two ladies FOUGHT HARD for their last few reps of push presses on the last round!!! It was awesome to see!!!

5:30 AM Highland Village Training Group
Maria did not let her time away from the gym slow her down today. She came back with a vengeance & killed her one sided circuit with a 20 lb. weight. She went from hang cleans, to pushing through the push press, skier swings & reverse lunges! Way to go Maria!

6:15 AM Coppell Training Group
Patty does it again this week. She bumped up to 25lb DB and did level three on the lunges and created level 4 on the mt climbers using a stability ball. She is on a mission!!!

Special shoutout to Andrea and Tara for bumping up in weight and to Ernestine and Bernice for joining the 615 class bc they couldn't make the 930 class today!!!

9:30 AM Coppell Training Group
Tiffany is the FCOD for rocking her workout the first day back from her illness! Go Tiffany!

Coppell Personal Training Rock Stars!!!

Thursday, September 12th
6:30 PM Coppell Training Group
Amanda has been holding back & last night she was exposed! No more girl push ups for her, she was hitting the full on push ups last night & pumped out some elevated leg dips!

Friday, September 13th

5:20 AM Coppell Training Group
Cindy really stepped it up with going to the next level on each exercise

5:30 AM Highland Village Training Group
Jaime made the Spider-Man climb push ups look waaaaaay too easy!

6:15 AM Coppell Training Group
Patty was on FULL THROTTLE from the beginning! 

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
FCOD Cindy! She made awesome progressions in her box dips and goblet squats!! Way to go! 

5:30 AM Highland Village Training Group

Andrea pushed her body through today's workout, gave it her all & pushed out some amazing push ups!

Although she said they were still hard, Daryle dipped it down today on her box dips!

Kalpana makes doing push ups look so easy! She gets loooooooowwww!!!

Jaime takes any challenge on. She did her box dips with a single leg & added weights to her flutter kicks!!!

6:15 AM Coppell Training Group
Andrea, Kim and Patty were on FIRE! They came in ready to kill it and pushed their limits! Awesome job ladies!

9:30 AM Coppell Training Group
Sondra leveled up on a lot of stations, and convinced her fellow fit clubbers to level up as well! Way to get everyone up and going Sondra! 

Coppell Personal Training Rock Stars!!!

Monday, September 9th
6:30 PM Coppell Training Group
Tricia, Evelyn and Ginna for persevering and finding a way to work around it! Way to go ladies!

Coppell Personal Training Rock Stars!!

5:20 AM Coppell Training Group
Miss Lisa Bridges DEMOLISHED those complexes!!!! Her transitions were flawless and that is after she just got back from China and had serious jet lag :)

The entire class this mornings shed themselves so hard and I was SO PROUD!!! They were all completely spent at the end of the workout!!!

5:30 AM Highland Village Training Group
Jaime owned the one-sided workout this morning with a 20 lb. dumbbell. She went from the DB hang cleans to the push presses, skier swings & reverse lunges before Go! Her shoulders & arms will thank her later!

6:15 AM Coppell Training Group
Patty Patty with her level 3 reverse lunges!!! Only person in both classes to do level 3 and she did it with perfect form...tight core and a locked out arm

9:30 AM Coppell Training Group
Tina C.- Nice work on the Kettlebell swings! You have made such an awesome progression in such a short amount of time! We are so proud!

Coppell Personal Training Rock Stars!!!

Thursday, September 5th
6:30 PM Coppell Training Group

Tameka took every challenge I presented to her yesterday with a smile. She increased her body angle on the TRX rows. She used a dumbbell on her flutter kicks. Awesome job!

Friday, September 6th

5:20 AM Coppell Training Group
FCODs Cindy and Tiffany knocked out the lunges in level 3!! Way to go!

5:30 AM Highland Village Training Group
Jaime always goes hard! She did single arm single leg planks in all 4 cycles! Way to work that core!!!

6:15 AM Coppell Training Group
Andrea B! Awesome progression on the single-leg stability ball hip thrusts! 

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
FCOD Vietta has made steady, significant progress in all of her core exercises since she began coming to sessions at Fit Club! Way to go Vietta!

5:30 AM Highland Village Training Group
All the women braved this morning's workout.
Maria got really really low on her goblet squats!
Kalpana's push ups were spot on!
Daryle's band rows were near perfection!
Andrea showed major improvement and rocked out on her push ups!

6:15 AM Coppell Training Group
Cinnamon, Tara B., Patty and Andrea B. all gave an excellent effort this morning! That's the way to get fit!

9:30 AM Coppell Training Group
FCODs Tiffany F., Nora and newcomer Ernestine gave an awesome effort this morning!