Weight Loss for Women Over 40 - Boot Camp Style

Weight Loss for Women Over 40 - Safe, Effective, Boot Camp

Find Out How Tricia Dialed in Her Nutrition to Experience Noticeable Fat Loss and a Flatter Belly in Less Than 30 Days

During my 20’s and 30’s, I would roll my eyes at those over-40 women who would whine and moan about how hard it was to lose weight. Well, now I’m the whiner!! I’m a busy, 44 year old single mom with two girls, ages 14 and 11. I work full-time, I’m president of our HOA, and seem to always have something better to do than workout. But, after my divorce last year, it was time to convince myself that I was worth the effort. Even if the weight comes off slower, I’m still headed in the right direction and I am making committed changes that affect my future health and well-being. Bottom line: Positive changes.

The Transformation Challenge forced me to take a closer look at my food choices. While my daily food intake wasn’t out of control, it did help to reveal that I potentially have an intolerance to dairy products. Now, food is not entertainment. I eat every 2-1/2 to 3 hours because my body is now expecting it, I eat protein with every meal and I usually eat the same types of foods. It’s become a habit and I am confident that this is my ‘diet’ for the rest of my life.

The competitors attended an orientation meeting at Concita’s house where we also watched her weekly food prep. It was a wonderful education and I learned so much from the questions the other women asked that had not even dawned on me. I highly recommend that session.

Of course, having the daily accountability was key. I set up a reminder on my Outlook calendar to email Concita every evening at 9:00 pm and it would pop-up on my phone every night. Answering to myself wasn’t enough. I also had a competition going with my boyfriend which helped as well. Once Concita found out about that competition, there was no way she was going to let me lose and she’d use that motivation during boot camp to remind me. (By the way, I kicked his butt!)

My proudest moment was when a male co-worker (who had noticed my frequent trips to the office kitchen over the past few months) commented “I admire your commitment and dedication to your health. And it shows!” That recognition energized me and reinforced my path.

It is so easy for busy moms to throw their time completely into the other areas of their lives – their job, family, community, church, neighbors, housekeeping, etc. And, boy can we preach it to other women, “you’ve got to take care of yourself” or “don’t ignore your health”. But, for some reason, we’ve been programmed to think that we’re being selfish if we take a moment for ourselves. I’ve realized that in those ‘me’ moments, I am still giving back to the other areas of my life – as a healthier, more balanced woman. And, of course, the example I’m setting for my girls will hopefully shape them to be healthier, balanced women, too.

Tricia's Lose the Belly Fat Boot Camp Challenge Pictures

Lose Fat Fast- Set Priorities-Plan- Follow Through

Set Priorities-Plan- GET ACCOUNTABLE- Follow Through

Here's how Liz set priorities, planned, and used accountability to follow through to lose fat fast by completing her Highland Village boot camp challenge.

After two months of Fit Club, I was looking for a new way to motivate myself. I signed up for the challenge knowing it would be difficult...

A written out meal plan sounded easy. It meant not having to plan my own meals, but soon I found myself in the kitchen non-stop, cooking and washing dishes. I was getting stressed and started thinking I‘d made the wrong choice. Looking through the plan I found several days of substitutions, and a way to keep eating according to plan. I found a way to start preparing several days of meals at a time.

How hard could 24 minutes of exercise each day be? I soon found out. Some days, the only thing that kept me following the rules was the simple fact that I’d told Concita I would. I didn’t want to quit when I’d given my word.

My worst day I had to wake up at 4:45am to start my tabata. I worked all day and then had to start my “job” at home. I took the kids to karate, made dinner, cleaned the kitchen, packed bags for the next day, bathed the kids, and put them to bed. I was exhausted and falling asleep at 9pm. I lay there thinking that that would be the night I would quit the challenge. It wasn’t possible to keep up with the exercise, it was too hard, I was too busy. Who would care if I didn’t do my exercise? It didn’t really matter to anyone but me if I quit. Then I thought about all the effort I had already put in. How could I change my body if I didn’t even try? Unhappily, I changed my clothes and started my workout. It was a struggle to start, but once I did, I got a second wind and was able to finish. I was really proud of myself for getting it done.

After that I moved my rest day from Sunday to Monday. I had to make exercise a priority in my schedule, and my Mondays were too unpredictable. I also realized that having my exercise requirement hanging over my head was no way to spend my day. I hate getting up early, but I hate the feeling of having unfinished responsibilities even more. Setting the alarm and getting up before the rest of the family is the best way for me to get my exercise done so I can enjoy the rest of my day. The tabata I could do anytime, even if the kids were right there.

This challenge taught me a lot. I learned just how crucial planning really is. If I leave my exercise to the times when I “feel like exercising,” I never get it done. If I leave my meal planning to the start of each day, I find myself hungry and frustrated several times a day. I learned that I really can change my habits, my lifestyle, my body. It can be done!

Liz's Flat Belly Highland Village Boot Camp Challenge Pictures

Lose Fat Fast - Coppell Boot Camp Challenge

Stop the Weight Loss Excuses - Plan & Eat to Lose Fat Fast

Here's How Cristina plowed through excuses, resisted the temptation of her parents' great food, and learned to plan her menus so that she could succeed at eating to lose fat fast with her Coppell weight loss challenge.

One of the obstacles that I had to overcome to stick to the challenge was the temptation of the home-cooking at my parents’ house since I often visit on weekends. During the week it was easier to stick to compliant meals and workouts but when I am with my family, it can be difficult to turn away when offered. I started bringing my own prepared meals and snacks which really made it so much easier not to slip. It also was great that my family started making an effort to eat healthier.

Another of the obstacles was holiday parties that occurred throughout the month. I knew that there aren’t always the best choices for food and there is always alcohol available. I prepared the whole week by being strictly compliant during the week and being able to let loose just a bit during the social gatherings without going overboard.

One of the most exciting moments during the challenge is when I notice that my pants were starting to fit more loosely as the weeks progressed. It definitely motivated me to push harder during workouts and not falter with meal options because I definitely love food and sometimes it can be so tempting to eat what you shouldn’t.

One of my lowest points during the challenge was when my back started bothering me again from a previous injury. I didn’t want this to be an excuse to quit the challenge altogether, especially since I was halfway through it. Instead, I adjusted the workouts and decreased the intensity so I could still complete this challenge and maintain my compliance with my workouts.

This challenged helped me realize that getting the body one wants can be done. I find myself more aware of what I eat and keeping my workouts going even after the challenge. I know that as a busy woman there are so many things that pull us here and there or stress us out, it being work, family, etc and make it seem difficult to squeeze in a workout or make a better eating choice. It is about wanting it enough to make it work and not making excuses to yourself or others to make yourself feel better, which I have definitely done before. Those 20 minutes that I probably would use to sit in front of the TV, I can use instead to workout, or even workout while watching TV.

Concita always says that meal preparation is important for your nutrition, which is so true. When I began preparing my meals in bulk, it was so easy to just throw my meals in my bag before heading to work. I didn’t have to think about or stress about it, especially on mornings where I was running late or where I knew I was going to be really busy all day. The last thing I want to do when I get home late is to figure out what meal to prepare and it becomes so tempting to just stop by a fast food place. Time is of the essence for a busy woman and if you can save a couple of hours throughout the week by setting aside allotted times to prepare meals, it makes it a lot less stressful and less likely for slip-ups.

Cristina's Coppell Boot Camp Flat Belly Challenge Pictures

Tight Waist - How Cindy Achieved Hers

Overcome Emotional Eating - Find Your Weight Loss Motivation

Here's how Cindy found what worked for her to overcome emotional eating and find her weight loss motivation to complete her Highland Village boot camp weight loss challenge.

I wanted to be a part of this challenge because I need accountability. I was 130 lbs and had just left a career of 17 years that I was very successful at. I worked hard and was promoted three times in 6 years. I finally resigned because of a hostile work environment. I walked around for about four years feeling like I had been kicked in the stomach. Oh yeah, I also went through a divorce and got remarried during this time. Over the past 6 years I have dealt with my stress and disappointments by eating. Of course I did not do this in front of my friends and family- I was too embarrassed. So, when they were out of the house or in bed, I would eat an extra piece of cake or some more cookies, etc. Most of the time I found myself snacking to avoid tackling the mounds of paperwork and responsibilities that come with a family business. I would tell myself that as soon as I had a snack, I would feel like handling all of that paperwork. Always putting off responsibilities would add to the stress and dread of missing deadlines and having even more work to do today than the day before was frustrating and depressing. THAT is why the accountability appealed to me. I knew that without someone contacting me every day to check on my progress for that day, I would not follow through.

While some participants might point to a particular portion of the challenge as the turning point for them, I had to take it meal by meal. If I ate an acceptable meal, I felt really good, like I had taken a step forward. But, it was that way with every opportunity to succeed or fail. I did not always eat the appropriate meal or exercise every day. I did realize though that there was always another opportunity to succeed with the next meal or exercise. That helped keep me going whenever I would blow it.

While the hardest part of the challenge for me was eating every 2-3 hours since I am very impulsive and busy (hard to stop what I am doing at the moment and have a meal or snack), the best part was the accountability.

I would say that if I did not believe that Concita knew what she was doing, I would not have the confidence to continue on my journey. Because of what happened to me in my career, I don't trust in or "sellout" to anything easily. But, I am very confident that if I follow her plan, I will succeed. I did not follow it consistently but if I had, I would've won this challenge!

Cindy's Flat Belly Boot Camp Challenge Pictures

Weight Loss For Real People

Learn How Real Women (without personal chefs and assistants) Achieve Real Weight Loss With Boot Camp in Coppell & Highland Village

You too can lose belly fat, drop holiday pounds, and get in shape. Learn real life weight loss strategies from real women.

Our Beat the Holiday Belly Bulge Participants Share...

Learn what each woman learned about achieving rapid fat loss, their weight loss success tips, and how they stayed motivated to complete the challenge and achieve their weight loss and flat belly goals in our boot camp challenge. Click on the participants' name to read each story.

Cindy

Cristina

Kandace

Liz

Tricia

How to Trim and Tighten Your Waist in Less Than 30 Days

Trim Your Waist in Less Than 30 Days with Coppell Boot Camp for Women

Cindy's Highland Village Boot Camp Flat Belly Challenge Results

Cindy lost 4.125 inches in her umbilicus & 1.175 inches in her waist. She also lost 2 mm of fat off of her abdominal site and 5 mm off her suprailliac site. Here are her comparison pictures.

This is 24 days of work. Are YOU ready to tighten and trim your waist in less than 30 days with our boot camp program? Call today to reserve your spot for a FREE 2-WEEK trial membership 214-257-0146.

How to Flatten Your Belly After the Holiday

Flatten Your Belly in Less than 30 Days with Boot Camp Workouts

Here's Kandace's Highland Village Boot Camp Flat Belly Challenge Results

Kandace lost .875 inches in her umbilicus & 1.75 inches in her waist. She also lost 3 mm of fat off of her abdominal and 1 mm off of her suprailliac site. Here are her comparison pictures.

This is 24 days of work. Are YOU ready to flattern your belly with our boot camp program? Call today to reserve your spot for a FREE 2-WEEK trial membership 214-257-0146.

How to Lose Stubborn Fat in Less Than 30 Days

Lose Stubborn Fat in Less Than 30 Days with Our Boot Camp

Tricia's Highland Village Boot Camp Flat Belly Challenge Results

Tricia lost 1.625 inches in her umbilicus & 0.25 inches in her waist. She also lost 2 mm of fat off of her abdominal and 3 mm off her suprailliac site. Here are her comparison pictures.

This is 24 days of work. Are you ready to lose stubborn fat in less than 30 days with our boot camp program? Call today to reserve your spot for a FREE 2-WEEK trial membership 214-257-0146.

How to Lose Belly Fat in Less Than 30 Days

Lose Belly Fat in Less Than 30 Days With Boot Camp Workouts

Here's Cristina's Coppell Boot Camp Flat Belly Challenge Results

Cristina lost 1.25 inches in her umbilicus & 1.625 inches in her waist. She also lost 4 mm of fat off of her suprailliac (hip bone) area. Here are her comparison pictures.

This is 24 days of work. Are YOU ready to lose the holiday belly fat with our boot camp program? Call today to reserve your spot for a FREE 2-WEEK trial membership 214-257-0146.

How to Drop a Jean Size After the Holidays

Drop a Jean Size in Less Than 30 Days...

Here's Liz's Highland Village Boot Camp Flat Belly Challenge Results

Liz lost 3.75 inches in her umbilicus & 2.25 inches in her waist. She also lost 2 mm (each site) of fat off of her abdominal and suprailliace areas. She also bought the smallest size jeans she's ever bought in her life after she dropped the belly fat during her challenge. Here are her comparison pictures.

This is 24 days of work. Are YOU ready to drop a jean size in less than 30 days with our boot camp program? Call today to reserve your spot for a FREE 2-WEEK trial membership 214-257-0146.

How to Lose the Holiday Pounds

Reserve Your FREE SPOT to Lose Holiday Pounds

Holiday Weight Loss Results

YOU can lose the holiday weight before January is over with our boot camp program. Of course every boot camp program in Dallas will say that but I'm here to give you proof that we are your BEST BOOT CAMP CHOICE to lose the holiday weight if you live near Coppell or Highland Village.

You know how hard it is to beat holiday weight gain and it's not much fun to lose the holiday pounds when the festivities are over either. But if you are looking for some inspiration to lose fat and get rid of the holiday pounds, you have come to the right place...


Many people think weight loss during the holiday season is near impossible and resolve to drop the weight after the holiday. However five ladies from Coppell, Valley Ranch, and Highland Village have beat holiday weight gain with our boot camp challenge. Out of the 5 ladies in our boot camp that took on the challenge to beat holiday weight gain, all 5 finished. Even more impressive is that all 5 got closer to their flat belly goals during the boot camp challenge. EVERYONE had reductions in waist and umbilicus (gut measurement) circumference measurements and reductions in abdominal and suprailliac (the pinch by the hip bone) body fat pinches. I have posted a blog for each participants results. Check them out by clicking on the participants name.

Then after you check them out, be sure you have secured your spot in our boot camp program to drop the holiday weight and lose the belly fat with us. Get your FREE 2-week trial membership today... 214-257-0146.

Cristina
Cindy
Kandace
Liz
Tricia

Flat Belly for the Holidays

We still have 5 ladies working on their flat belly for the holidays.

Week 1 CORRECTION: Tricia had 100% workout compliance, not 50%. I misread her grid.

The second week's check in has come and gone. The goal for dietary and exercise compliance is 90%. Here's the check in stats for week 2: (nutrition / exercise)
Cindy: waiting for her final check in
Liz: 98% / 100%
Cristina: 86% / 83%
Kandace: 93% / 100%
Tricia: 100% / 100%
Liz, Kandace, and Tricia have met both their workout and nutrition compliance goals. Congrats ladies!
The competition is getting fierce. All of the ladies are giving good effort in boot camp and everyone is having personal breakthroughs.

Tricia just dialed in her nutrition even more to put her fat loss on turbo charge.
Liz is bringing the intensity with the 'big girl' weights in class.
Cindy is pushing past her limits in class and giving the advanced exercise options a go.
Cristina is reigning in the weekend eating temptations and showing up on even the coldest of days (she's in the Coppell group and they still exercise outside most days) to blast the belly fat.
Kandace is pushing even harder than before and mastering her nutrition plan despite dietary limitations. She is not making any excuses- just finiding solutions!

Who will go on to be the Beat the Holiday Belly Bulge Champion? No one knows but one thing's certain, with compliance and effort like these ladies are giving, they will all get the prize of an improved figure for Christmas!

To work out with these inspirational women who are saying 'no' to holiday weight gain, join us next week for FREE BOOT CAMP WORKOUTS in Highland Village & Coppell during our bring a friend week. Call me at 214-257-0146 to find out what to bring to class.

Embrace the Burn!
Concita

Beat Holiday Weight Gain

It's that time of year again when waist lines are expanding. People everywhere are gaining weight as they enjoy holiday treats. Don't wait until January 1st to do something proactive about your fitness. I'm not suggesting that you forgo the festivities but I am suggesting that you can enjoy holiday parties and treats without gaining weight! As a matter of fact, 5 ladies from my Coppell and Highland Village boot camp classes took the Beat the Holiday Belly Bulge Challenge and are embracing a more regimented accountability structure to be sure that they will shrink their waist line and lose weight during this holiday season.

Check the blog weekly as I'll keep you up to date on how they are doing.

The first week's check in has come and gone. The goal for dietary and exercise compliance is 90%. That's right. You don't have to be perfect to beat holiday weight gain and lose weight.

Here's the check in stats for week 1: (nutrition / exercise)
Cindy: 67% /80%
Liz: 92% / 100%
Cristina: 100% / 100%
Kandace: 100% / 100%
Tricia: 92% / 50%

Cristina, Liz, and Kandace have met both their workout and nutrition compliance goals. Congrats ladies!

Trica met her nutrition compliance goal. Way to go!


Stay tuned to see how they do next week. One thing's for sure, they are giving some major effort in boot camp class and 'embracing the burn'.

To work out with these inspirational ladies who are Beating the Holiday Belly Bulge, give me a call to be my personal guest for a free boot camp workout during the week of December 14th. It's bring a friend week at Great Shape Fit Club and I'd love to help you beat holiday weight gain!

Embrace the Burn!
Concita
214-257-0146

Boot Camp Transformation Challenge Participants Announced

Coppell & Highland Village's Best Boot Camp for Women Announces...

Transformation Challenge Participants

Congratulations to the participants!

The competition was tough. Many ladies applied to participate and the participants were chosen based on the answers to the questions on the entry application, their ability to attend key challenge events, and their class attendance. Let's cheer them on. Time for us all to step it up a notch to beat the holiday weight gain!

Cindy Selder (Highland Village- PM Class)

Kandace Farmer (Highland Village - AM Class)

Tricia Duhon (Highland Village- PM Class)

Liz Galloway (Highland Village- AM Class)

Cristina Salas (Coppell - AM Class)

Can't wait to guide you on the Beat the Holiday Belly Bulge Challenge!

Challenge Begins December 1st and continues until Christmas. Check the blog weekly for updates on the participants' progress.

Fast Boot Camp Home Workout

Highland Village & Coppell's Best Boot Camp Instructor Presents...

Rapid Boot Camp Style Fat Loss at Home

Are you a busy woman? Do you think you don't have time to exercise? Don't believe that for one moment. YOU DO HAVE TIME! It doesn't take hours, expensive equipment, magic pills, or a gym membership to lose fat and get fit despite what you may have been told. All it takes is a big enough WANT to get it done.

I know this for a fact because I'm busy just like you and even I have to catch myself when I'm tempted to buy in to the 'NO TIME EXCUSE'. It happened today. After taking care of my 5 month old, my hubby who just had oral surgery, my boot campers, and the house, I just didn't feel like getting the workout done. I told myself 'I DON'T HAVE TIME' because I still have so much to do and then I remembered just how much time it REALLY takes to get it done... the same amount of time it takes to talk myself out of it. So here's what I did. You can do it too!

Do the following using a stairway with 15-20 steps. The steps in your house or apartment complex are perfect!

Run up the stairs and walk down 1 stair at a time. 10x
Bicep Curls with weights. 10x
Run up the stairs 2 at a time and walk down. 10x
Bicep Curls with weights. 10x
Step up the stairs 2 at a time with one side leading up going sideways (alternate sides each time)10x.
Bicep Curls with weights 10x
Bunny Hops up stairs 1 at a time. 10x
Hammer Curls with weights 10x
Step up and knee drive up stairs 1 at a time 10x
Hammer Curls with weights 10x
Run up stairs 1 at a time. 10x
Hammer curls with weights. 10x

At the end, I was exhausted and it only took 30 minutes. If you have less time, only do half or go through the exercises until you run out of time. Even if you do 5 minutes, it's better than none.

Remember....'In order for ANYTHING to change, SOMETHING has got to change.'

So go and make that change and remember to 'EMBRACE THE BURN'!

Coppell Pumpkin Boot Camp Workout Sneak Peak

Coppell's Best Boot Camp Instructor Reveals 3 Great Pumpkin Exercises to Burn Belly Fat

Local Coppell fat loss expert and owner of Great Shape Fit Club Boot Camps, Concita Thomas, loves to piggyback on current events to add variety and creativity toher fat loss boot camp workouts.

Concita believes you can approach the fall in one of two ways. The first option is to go nuts with all of the eats and treats. The second is to indulge in moderation and offset any extra caloric consumption with a seasonal pumpkin workout. I recommend the later… it’s a lot more figure-friendly!

Pumpkins can be used just like medicine balls for an unlimited number of exercise options. Concita likes to take it one step further and use total body exercises that combine upper body, lower body, and core movements into one big bang for your buck exercise.

She has provided her top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. She recommends performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every festive, fall treat you eat:

1) Pumpkin Swings: Holding a pumpkin in your hands with your arms extended, stay on your heels and push your hips back while bringing the pumpkin underneath your body while keeping your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Repeat for 10 total reps.

2) Pumpkin Curl to Squat to Presses: Holding a pumpkin in your hands with your arms extended, curl the pumpkin to your chest as your squat down until your front thighs are parallel to the floor with your eyes up and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Repeat for 10 total reps.

3) Pumpkin Burpees: Holding a pumpkin in your hands with your arms extended, squat down to the floor, then jump your legs out to assume a push-up position. Perform a push-up with your hands on the pumpkin and then reverse the movement to stand back up. Repeat for total 10 reps.

Concita will be holding her first annual Fall Festival Charity Boot Camp Workout on Friday, October 30th at 7:30 pm at The Coppell Dance Centre. The registration deadline is Friday, October 23rd. Attendees will also be heading over to a special after party at Guero's Mexican restaurant following the workout. For more information on this event, please go to our event page at http://greatshapefitclub.blogspot.com/2009/10/fall-festival-charity-boot-camp-workout.html . Great Shape Fit Club Boot Camps can also be reached via email at greatshapefitclub@gmail.com and via phone at 214-257-0146.

Fall Festival Charity Boot Camp Workout in Coppell

Great Shape Fit Club, Coppell & Highland Village's Best Fat Loss Boot Camp for Women, presents…

FALL FESTIVAL CHARITY BOOT CAMP WORKOUT

Featuring The Freaky Fat Loss Total Body PUMP-kin Workout!

Great Shape Fit Club Boot Camps is happy to announce our first annual Fall Festival Charity Boot Camp. The workout will cost $20/attendee and $15 per attendee will go to Susan G Komen for the Cure – Dallas County Affiliate (SGK-DCA). Get your ticket now!

Name

Here’s what you need to know for the big day:

When: Friday, October 30th, at 7:30 pm

Where: The Coppell Dance Centre (769 S Macarthur Blvd # 257 Coppell, TX 75019)

What to Wear: Costumes are a must- they are your ticket through the door! You can be as simple or as elaborate as you want, but please remember you need to be able to move in it. If you appear without a costume, it is punishable by banishment into the land of eternal fat-storage!

What to Bring: Your own pumpkin! Smaller individuals should bring a medium sized pumpkin (about 10 lbs.) and larger/stronger individuals should bring a large one (about 20 lbs.).

We will also have some cool door prizes for attendees. Lastly, for all who are interested, we will be hanging out at Guerro's Mexican restaurant and enjoying some good times and laughs in our sweaty costumes after the workout!

RSVP DEADLINE: RSVP BY FRIDAY, OCTOBER 23, 2009

We are anticipating between 20-35+ people and we will be accepting invites on a first-come, first-serve basis. Space is limited. To buy your ticket(s) and make your generous donation to SGK-DCA, please click the 'Buy Now' button below.

Be sure to put your name in the name box so that you will be on the list when you arrive for the workout!

Name

Boot Camp Circuit Workout for Weight Loss

We talked about the reasons why circuit training was the optimal way to train to lose weight fast. We even talked about the best way to build a boot camp style circuit for fat loss. Today I'm sharing a video of this morning's boot camp workout in Coppell. Here are the ladies of Great Shape Fit Club doing a rocking 5-exercise, fat burning, boot camp circuit.

If you missed the post on why circuit training is such an effective way to train for weight loss, click this link to read that post: BOOT CAMP STYLE CIRCUIT TRAINING FOR WEIGHT LOSS



Here's the circuit:
Exercise #1: Wide Squats
Exercise #2: Push Ups
Exercise #3: Stationary Lunges
Exercise #4: Bent Over Cobras
Exercise #5: Spiderman Climbs

Each exercise in the circuit is done for 50 seconds followed by 10 seconds setting up for the next exercise. Do 1-4 rounds for a 5-20 minute boot camp circuit workout for fat loss. We did 4 rounds this morning.


EMBRACE THE BURN!
Concita

How To Build The Best Quick Fat Loss Circuit Training Workout

For decades now, most weight training routines are done in straight set format. Straight sets are when you perform a specific number of repetitions fo an exercise and then rest before repeating another set of the same exercise. For fat loss goals, the rest period is typically short at around 30 seconds. For muscle gain emphasis the rest is usually long up to as much as 5 minutes.

This training approach is simple and easy to follow but is it the best possible way to train for rapid fat loss? Absolutely not! While straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see ladies perform three sets of 10 reps for let’s say the leg extension machine. They crank out 10 reps, go to the water fountain, talk with their girlfriends, watch a couple of minutes of their favorite TV show, and then stroll back to the leg extension machine to start their second set. In general, most people, women in particular, tend to take about 2-3 minutes between sets. In the case of three sets of 10 on the leg extension machine it would take up to 12 minutes to complete only one movement pattern. That means you’d need almost an hour to perform four different exercises. No wonder most women think they don't have time to exercise!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is getting more done in less time which is the cornerstone of any effective fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Triple Sets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

While supersets and triple sets are excellent alternating set options, I believe the ultimate fat loss workout is circuit training. Let's look at my favorite circuit training template to understand exactly why circuit training is queen of the fat loss workouts.

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Push Ups

Exercise#3- Single-Leg Bridges

Exercise#4- Bent Over Rows

Exercise#5- Plank

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the leg extension machine you could have gotten in three sets of five different exercise for an astounding total of 15 sets! The intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

Let's recap here. The key to creating the best hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Let me share the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core


You can start to use this template today to build your own high intensity, fat loss workouts.

Stay tuned for a workout video showing you a great circuit you can perform anywhere.

I will be sharing some more great circuit training workouts from my boot camps in the weeks to come.

EMBRACE THE BURN!

Concita L Thomas

http://www.BoutiqueBootCamp.com

Local Coppell Boot Camp Helps Woman Lose Weight

Friday morning Roshie arrived early for boot camp in Coppell just in time to do a special interview. Listen to her talk about her take on Fit Club - Coppell's Premier Fat Loss Boot Camp for Women and her fat loss nutrition secrets for successful weight loss during boot camp.



To join Roshie and the other ladies of Fit Club for an amazing weight loss boot camp experience near Coppell, Lewisville, Valley Ranch, or Irving, visit http://www.BoutiqueBootCamp.com and register for your free two-week boot camp trial membership. That's right- 2 weeks of boot camp workouts for FREE- no obligations, no risk. Come experience the best weight loss boot camp for women in Coppell.

Coppell Boot Camp Class Charity Fundraiser

Today in Coppell, 4 women were sweating with a purpose... to raise money for breast cancer research and awareness.

Premier Coppell Fat Loss Boot Camp for Women is the only boot camp in or near Coppell, Valley Ranch, Lewisville, or Flower Mound to host boot camp workouts with the purpose of helping women in Dallas lose weight, stay in the low risk category for breast cancer, and raise money for breast cancer awareness, research, and treatment. Check out these ladies in action at this morning's boot camp workout.




If you want a boot camp workout in Coppell that can help you lose weight, feel great, and save a life other than your own, come join us on Saturday, August 29th at 8am for our next weight loss boot camp workout for charity.

If you would like to host a boot camp fundraiser for your charity or organization in or near Coppell, contact us today: 214-257-0146.

Fat Loss Boot Camp Workout for Charity

Join the Premier Coppell Boot Camp for Women for a Boot Camp Class With a Purpose.

Saturday, July 25th at 8am

Come out and enjoy a boot camp class for women that is focused on sweating with a purpose.

Boot camp class will be $15 for the day.

ALL PROCEEDS WILL GO TO SUSAN G KOMEN FOR THE CURE.

CALL TODAY to reserve your spot for boot camp class at our Coppell Location.

214-257-0146

Coppell Boot Camp for Women - Free 2 Week Trial

Coppell Boot Camp for Women Helps You End the Frustration


2 WEEKS OF FREE BOOT CAMP FAT LOSS WORKOUTS

Frustrated with your lack of results?

Tired of wearing jeans and baggy shirts in the 100 degree Texas heat because you don't like the way you look in your favorite clothes?

Tired of wondering what to eat and when to eat to lose fat fast?

Come out and try out boot camp fat loss workouts ABSOLUTELY FREE!

Our boot camp program is designed to help you lose weight, feel great, and look better naked. Our boot camp workouts are fun and motivating. We use interval training, games, and great music to keep you moving, motivated, and dropping the pounds.

THE MOST COMPREHENSIVE NUTRITION & FAT LOSS COACHING OFFERED BY ANY BOOT CAMP PROGRAM ANYWHERE IN DALLAS
Since we know that you can NOT out train poor nutrition, we focus on nutrition to help you get aesthetic results from your boot camp workouts that you simply couldn't attain without a proper nutrition plan regardless of how hard you work out. You will be coached weekly on making the proper dietary modifications to melt fat fast and permanently.

Come check us out and enjoy TWO WEEKS OF BOOT CAMP FOR FREE.

Trial membership starts August 3rd and ends August 14th. Register online at www.boutiquebootcamp.com.

Saturday Charity Boot Camp Class Time Change

The time for the Saturday Charity boot camp class in Coppell on June 27th has been changed to 10am.

For more details on the class click on the following link: SATURDAY CHARITY BOOT CAMP CLASS IN COPPELL

Weight Loss Nutrition Boot Camp Style in Coppell

Coppell Boot Camp Personal Trainer Says...

BEWARE THE BREAKFAST MEAT - THEY AREN'T ALL CREATED EQUAL

This weekend, I spent some time at the new Sprouts market in Coppell. This is one of my favorite grocery stores so it was only logical that I would attend the Grand Opening festivities. As always when I'm out and about, I found something of interest that I wanted to share with my boot camp participants and community in general.

Today's empowering information is about breakfast meat.

If you are interested in weight loss, it goes without saying that what you eat is very important. However many times we get overly consumed with caloric content instead of quality of the food we eat. One interesting example of lower quality (or poorer choice) food appearing to be equal in value to high quality food that will produce weight loss was staring right at me in the breakfast meat cooler at Sprouts in Coppell.

Side by side were 2 turkey bacon options. One choice, I would highly recommend to my personal training clients and the other I would encourage them to avoid.

GREAT CHOICE: Applegate Farms Turkey Bacon
HEALTH FOOD IMPOSTER: Oscar Meyer Turkey Bacon

Both options were 35 calories per slice BUT Applegate Farms Turkey Bacon was made with no nitrates (suspected cancer causing chemicals used for curing) and had 6 grams of protein and only 1.5 grams of fat. Oscar Meyer contained nitrates and had only 2 grams of protein and 3 grams of fat.

Just another example of why calorie counting for weight loss can leave you with less than desireable results.

Coppell Boot Camp Partners with Boot Camps With a Purpose

Coppell Premier Boot Camp for Women partners with Boot Camps With a Purpose, "America's Fitness Charity Organization". Through this partnership, the boot camp program will provide monthly boot camp workouts for the Coppell, Valley Ranch, Irving, and Lewisville community for $15. All proceeds from the Saturday charity boot camp workouts in Coppell will go to a charity. The current charity is Susan G Komen for the Cure.

To host a boot camp fundraiser for your charity, school, team, or organization, contact Concita Thomas. Boot camp fundraisers will be available starting in September 2009 in Coppell, Dallas, Valley Ranch, Lewisville, Irving, and surrounding areas. Spots will be taken fast so contact us today to schedule your boot camp fundraiser. 214-257-0146.

Boot Camp Fundraiser in Dallas

Is your group, team, or organization looking for a fun, innovative way to raise funds? Let GREAT SHAPE FIT CLUB - THE BOUTIQUE BOOT CAMP help!

We will provide our boot camp services to your group for FREE.

We will provide you with marketing materials to promote your fundraiser.

You will collect all funds and keep 100% of the proceeds.

This is just one of the ways that our local boot camp company is giving back to the Coppell community that has been so extremely loyal to us.

If you have a group, team, charity, or organization in Coppell, Dallas, Lewisville, Valley Ranch, or surrounding areas and would like to be considered for this amazing opportunity, CONTACT US TODAY TO SET UP YOUR BOOT CAMP FUNDRAISER.

214-257-0146

concita@anytimept.com

Dallas Boot Camp for Charity in Coppell

Join the Premier Coppell Boot Camp for Women for a Boot Camp Class With a Purpose.

Saturday, June 27th at 9am

Come out and enjoy a boot camp class for women that is focused on sweating with a purpose.

Boot camp class will be $15 for the day.

ALL PROCEEDS WILL GO TO SUSAN G KOMEN FOR THE CURE.

CALL TODAY to reserve your spot for boot camp class at our Coppell Location.

214-257-0146

Memorial Day Boot Camp Workout

Happy Memorial Day!

Today is the start of the summer and swim suit season that we eagerly await each year. Are you in shape to enjoy the fun outdoor activities and summer time clothes? If not, let our boot camp help you get ready for the summer fun and recharge after the Memorial Day festivities and food.

Enjoy one free week of boot camp class with us to kick off your summer season the right way.

Free Memorial Day Boot Camp week starts Wednesday, May 27th. CLICK HERE for details and to reserve your spot today.

Coppell Boot Camp Workout - Boot Camp Circuits

Coppell Boot Camp & Valley Ranch Personal Trainer Presents...

Hurricane Boot Camp Workout

Enjoy this circuit workout. We did these this morning in Fit Club and they were kick butt. Here's the first one we did!

Continue to do each exercise for the specified number of repetitions without resting in between. Race against the clock and see how many times you can make it through in 6 minutes.

Push Ups 10
Upright Row 10
OH Tri Extension 10
Plank count 10 seconds

For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.

Michelle Obama Arms Workout Boot Camp Style in Coppell

Coppell Boot Camp Presents ...

Michelle Obama Arms Workout Boot Camp Style

With the new President and First Family came a new standard of fitness. The example of a fit couple with an unbelievably busy schedule that the Obamas have set have left women everywhere who had given up on the body of their dreams wondering, "Can I too have Michelle Obama arms".

Mrs. Obama's arms have been the subject of many conversations and have even been mentioned in the news. Whether she is praised for her example of being a fit mom or criticized for showing off her toned arms at political events, one thing is certain. Michelle Obama's arms have caught the attention of Americans everywhere.

As a fitness trainer that specializes in fat loss and body shaping for women, I have been asked over and over again about what type of program it takes to get arms like our First Lady. Well Mrs. Obama has said that she works out three times per week for about 90 minutes with a personal trainer concentrating on weights and cardio. But what if you are a woman in Dallas, Coppell, or Valley Ranch who doesn't have 90 minutes to devote to a weight loss program or you can't afford the assistance of a personal trainer 3 times per week.... How do YOU get tight, toned arms worth noticing?

Best Coppell Boot Camp and Valley Ranch Fat Loss Trainer for Women Presents....

Tank Top Arms 200

This workout is a circuit we have used in our boot camp program right in Coppell. This boot camp circuit takes 10-15 minutes depending on your level of fitness and will definitely help you on your road to Michelle Obama arms. Here it is!

Incline Chest Press 25

Upright Row to Military Press 20

Hi Cable Upper Back Rows 20

Isometric Alternating Bicep Curls 20

Tricep Dips 20

Push Ups 15

Alternating Front & Side Shoulder Raises 20

Band Pull Aparts 20

Hammer Bicep Curls 20

Overhead Tricep Extensions 20

By the way, NO REST between exercises. Have a ball.

Now this boot camp workout alone will NOT give you Michelle Obama arms all by itself.

You must add interval training for fat loss, hi intensity weight workouts for the other parts of your body (especially legs) to boost your metabolism, and a simple, effective nutrition program like the ones we use in our boot camp program to melt away the fat that covers your arms muscles.

For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.

Mother's Day in Valley Ranch / Coppell - Boot Camp Style

Valley Ranch Personal Trainer & Coppell Boot Camp Presents...

Mother's Day Weekend

CHEAT TO LOSE- PART II

Read today's boot camp nutrition tip to find out how to "cheat to lose" this Mother's Day weekend. For our boot camp members, this weekend is like any other where enjoying a treat meal or two is encouraged. However there is a strategy to using treat meals to maintain a high metabolism and your sanity while following a weight loss program. Cheat the wrong way and watch your fat loss efforts go right down the drain. Here are my top 6 tips of how to "cheat to lose" for fat loss.

CHEAT MEAL DAMAGE CONTROL DONE RIGHT

*Stick to your nutrition plan leading up to the treat meal.


This includes the meal right before the treat meal. Don't set yourself up to be extra hungry at the treat meal or you will likely overeat. You can enjoy a scoop of ice cream but a whole gallon will definitely do some damage.





* Don't skip your workouts.


If that was a workout day, get it done.





*Create a "deficit" or a need for carbohydrates right before the meal.


Your body will do one of three things with your carbohydrate intake- either use it to restore glycogen stores in your muscle, use it for immediate energy, or store it as fat. If you are not about to exercise, your body won't need the carbs for immediate energy. If your muscles are already full of glycogen, then there's no "need" for the carbohydrate there so.... you guessed it- the carbs are stored as fat. So the best way to keep your pasta dinner off of your hips is to "create a deficit". The best way to do this is to do some form of hi-intensity exercise before the meal. High intensity exercise burns up your muscle glycogen so there will be a need for those carbs and sugar afterward.





No time to hit the gym before your event? No problem!


Remember the tabatas from class?


The ultimate 4-minute cardio solution.





Do this...


Burpees (20 seconds)


Rest (10 seconds)


Repeat 8 times for a total of 4 minutes.


It's not about time but intensity. If you do your tabatas right, you can create a deficit!





*Avoid mixing high fat and high carb dishes.


My personal belief as arrived at through research and personal experience is that natural (not on muscle building drugs) females rarely need or benefit from "fat loading" when following a nutrition plan like the one we follow in Fit Club. However the occasional higher carb meals can do the body lots of good. So keep that in mind when picking a treat meal. Enjoy the extra bread, muffins, pasta, etc but AVOID mixing them with butter, full fat cheeses, etc. You are ingesting extra carbs and if you've followed my advice so far, your muscles are depleted and ready to soak up those extra carbs BUT if you combine them with lots of fat also (which slows down digestion), you may just miss your window of opportunity to replenish your glycogen stores (approximately 45 minutes - 1hour post workout) and end up feeling stuffed and bloated instead of re-energized.





*Get back on the plan until your next scheduled treat meal.


No need for explanation here.





*End the night in a healthful way.


This part is more mental than anything. It's easy to keep the party going after a treat meal and discover than 2 days later you are still trying to get back on track with your meal plan. It's also easy to feel guilty or miserable (which shouldn't happen if you follow the tip about fat and carbs together) after your treat and be too strict in the following days.





I have found that ending the night with something (doesn't have to be food) helps me wake up with my head in the game the next morning. Some of the things I've tried...


A long walk with the hubby (this should be at an enjoyable pace- not an attempt to burn off the calories).A hot bath with mineral salts.


A cup of my favorite tea.A long stretch session.


A mini facial after taking off the night's makeup.





This way when I wake up in the morning, my most recent memory is one of me taking care of myself and I'm mentally set to continue that pattern the next morning. Ok that's all I've got.




Enjoy your Mother's Day weekend!



For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.

Mother's Day in Coppell - Boot Camp Style

The Best Coppell Boot Camp for Women & Dallas Fat Loss Personal Trainer Presents....

Mother's Day Weekend Nutrition & Fitness Advice for Weight Loss

So what are you doing this Mother's Day weekend? Mother's Day lunches, brunches, and goodies? Remember you get 1 cheat meal PER DAY on the weekend so spend it wisely! Let's talk about how to enjoy your cheat meal without sabotaging your weight loss and fitness goals.

CHEAT MEAL DAMAGE CONTROL....
If you've ever wondered if I have any "secret" to staying fit and lean looking while indulging in treats, I'll let the cat out the bag. I do have a "secret". Even when I'm on a "lean out" program to lose weight and get into bikini shape for the summer, I enjoy ice cream and chocolate just like my friends but I've learned how to work them into my program and practice a bit of "damage control" so that my indulgences don't rest on my hips, thighs and belly. So now I'm going to share my "secret" but it may not be what you expect.

Here's what I DO NOT use to stay lean even when I decided to enjoy chocolate, pizza, burgers, etc

TOP 5 TREAT MEAL DAMAGE CONTROL MISTAKES...

* Carb Blocker Pills

* Fat Blocker Pills

Both of these have some pretty nasty gastrointestinal side effects. I'll spare you the details! :-)

*Fat Burning Pills

You won't burn away the calories from your treat meal but you will be speeding through the day and possibly dizzy and light-headed.

*Starvation Before & After

You know the deal. You barely eat all day to "save the calories" for your cheat meal. If you are a Fit Clubber then you know from listening to your boot camp nutrition audio exactly why this approach makes no sense and will only backfire on you. It's just as ineffective to "starve away" the cheat meal the next day.

*Cardio Confessional

Forget about "burning it off" after with hours of cardio. I know so many people who eat like crap on the weekend- all weekend and then log ridiculous amounts of time on the treadmill, trails, or elliptical on Monday to BURN IT OFF. It's like Monday punishment for an indulgent weekend. You know the deal. I was bad this weekend SO let me pick up 2 magazines and hit the cardio machine and cardio until I can't anymore to BURN THOSE CALORIES OFF.

I could write a whole article on the science behind why that DOESN'T work and why those people are more likely to end up bigger and less fit over time but again I'll spare you the details.... You're reading this article so you are among the lucky individuals that will know better than to do this.

Come back to the blog tomorrow and learn how to do CHEAT MEAL DAMAGE CONTROL THE RIGHT WAY!

For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.

Coppell Fitness Boot Camp Nutrition - Valley Ranch Nutrition

Best Coppell Weight Loss Boot Camp for Women Presents...

Boot Camp Nutrition - Meals for Weight Loss and Improved Fitness

After working hard at your boot camp session, it's crucial that you eat the right foods to lose weight, recover quickly from your workouts, and improve your fitness. Your successful boot camp weight loss depends on you eating healthy food at regular intervals.

Here's a boot camp fat loss recipe for breakfast.

Power Oatmeal

Ingredients:
1/2 cup (dry measure), rolled oats
1 scoop vanilla whey protein powder (Pick a brand without artificial sweeteners and additives)
1 tsp all natural peanut butter
1/2 large banana

Preparation:
Add oatmeal to a bowl and cover with water.
Microwave oatmeal and water for 1 minute.
Remove oatmeal from the microwave and add protein powder, peanut butter, and banana.
Stir all ingredients together.
Add a little warm water if needed to create a creamy consistency.

Enjoy!

Get more recipes like this one for weight loss and fitness when you become a trial boot camp member of Great Shape Fit Club.

Try our entire program: boot camp workouts, boot camp nutrition program, and boot camp accountability program for FREE for an entire week. Go to our website today to reserve your sport as a trial boot camp member. Spots are filling fast so don't delay!

http://www.boutiquebootcamp.com/

Best Coppell Weight Loss Boot Camp for Women - Free Week of Boot Camp Workouts

Best Coppell Boot Camp for Women Presents...



The Ladies of Great Shape Fit Club Boot Camp Program

Lose weight and get in great shape with the Ladies of Great Shape.

Reserve your spot for 1 week of FREE BOOT CAMP CLASS.

Experience our complete boot camp program including boot camp workouts, boot camp nutrition, and the boot camp accountability program and see why women in Coppell, Valley Ranch, and Lewisville are choosing our boot camp program for weight loss.

Visit our boot camp website today to get the dates and reserve your spot for our free week of boot camp workouts in Coppell.

http://www.boutiquebootcamp.com/

Coppell Boot Camp Workout- 6 Minute Fat Blasting Cardio Workout

Coppell Personal Training Fitness Boot Camp for Women Presents...

Outdoor Boot Camp Workout

Here's a 6-minute workout that you can do right outside your house. No special equipment or gym membership necessary. The Ladies of Great Shape rocked this drill in this morning's boot camp class. Now it's your turn!

Sprint 30 seconds
Walk 30 seconds

Repeat 6 times.

As simple as it is, this boot camp drill will have you winded and sweating for sure. Be sure to warm up before hand and stretch after. If you really want a challenge, push for 8 or even 10 rounds.

You'll quickly see why boot camp interval workouts are superior to traditional cardio. Enjoy!

Coppell Fitness Boot Camp Money Back Guarantee - Avoid Boot Camp Scams

Coppell Premier Fitness Boot Camp for Women Presents...
How to Avoid a Boot Camp Scams
10 Questions to Ask Your Prospective Boot Camp Coach

Question #10: Is there a money back gurantee for the boot camp program?
The final question is whether or not your potential boot camp trainer is willing to put her money where her mouth is and offer you a guarantee of results. Has your boot camp trainer ensured you that you will be part of a reasonably sized group led by a qualified professional with a clear training philosophy that makes sense to you? Has she told you that her clients stay in the boot camp program an average of 3 months and enjoy a comprehensive nutrition plan and other accountability measures all at a reasonable price? Does your trainer walk the walk and offer herself as a living example of the fitness lifestyle? If so, then she should be confident enough in her program and coaching skills to offer some type of guarantee of results for her boot camp program. There is the absolute and the conditional guarantee. Maybe your trainer offers an absolute money back guarantee. Even if you sign up and show up for only 1 out of 4 weeks and then get to the end and decide that you weren’t satisfied, you’ll get your money back. These types of guarantees aren’t very common but they do exist. One downfall of this type of guarantee is that you are not incentivized in any way to keep up your end of the bargain. There’s no sense of “I need to work hard because I’ve already paid”. You can simply talk yourself out of working toward your goal, get a refund and continue to fight the battle of the bulge alone. The other type of guarantee is the conditional guarantee. There can be a number of conditions but the most popular type is if you join the boot camp program, show up to class and give a good effort, follow the nutrition plan as evidenced by your food journal and the weekly improvements and don’t lose weight, inches, and body fat, you get your money back. In my opinion, this type of guarantee is best for a boot camp program focused on helping participants lose weight and create body transformation. The client is incentivized to show up, put forth effort, and actively engage in adapting the nutrition habits that will produce the fat loss results that she was seeking when she joined. Simply quitting isn’t an option because if she just gives up, she will have waisted her investment. The trainer is also incentivized to pay attention to each client during class, ensure that she has proper form, push her to work at the appropriate intenstiy required to attain body shaping results, hold her accountable for her nutriton habits, and provide valuable feedback so that the client can achieve the results she desires. Failing to effectively help the client reach her fat loss goals results in loss of revenue for the boot camp coach. Is your potential coach committed to working hard for you AFTER she has collected your registration fee? You’ll know by her willingness to offer a guarantee.

As the Fit Club coach, I offer a conditional money back guarantee for my boot camp program. I put forth great effort to ensure that I'm recruiting women who are serious about weight loss into my boot camp program and then I put forth just as much effort to help boot camp participants get the weight loss results they are seeking.

Each potential boot camp member enjoys 1 FREE week of my boot camp program. This 1-week free trial gives the potential boot camp participant great insight into how much effort is required to lose weight. After the first week, potential members who are invited to become full members are guaranteed that they will lose weight and inches by continuing to follow the boot camp program or they get their money back. That’s just how committed I am to helping my boot camp clients get results!

Coppell Body Transformation Boot Camp Trainer - Avoid Boot Camp Scams

Coppell Premier Fitness Boot Camp for Women Presents...

How to Avoid a Boot Camp Scams

10 Questions to Ask Your Prospective Boot Camp Coach

Question #9: Is the boot camp trainer in great shape?
This may seem like a shallow question to ask or observation to make. After all no one likes to be scrutinized or discriminated against but if you are paying someone to guide you to greater health and fitness, shouldn’t they at least be fit? Don’t get me wrong. I’m not suggesting that a boot camp coach should be mean, lean, and ripped to shreds year round but their body and performance should be evidence of their fitness lifestyle. If your potential coach is chunky more often than not, gets winded while giving exercise instructions or demos, and routinely avoids extra movement or activity, you should question their ability to inspire and educate you on what it takes to achieve a body transformation and get in great shape. Conversely, I’m not suggesting that any buff guy or lean lady is a qualified coach. Remember our discussions on training certifications and training philosophy. I realize also that some coaches may have great bodies that are due largely to awesome genetics and not fitness education, fitness discipline, or good nutrition. You can observe visually the type of shape your potential coach is in. Take advantage of a free trial class and observe their energy levels and performance during class. If they are stick thin but can’t remain energetic for a complete class then maybe low calorie dieting or excessive partying have produced what appears to be a great shape. Finally casually ask your trainer what types of training or sports they personally enjoy best and whether or not they compete in any sport. The observations you make and the answers to the preferred activities question can give you immediate insight into the coach’s true dedication to the fitness lifestyle required to produce a lasting body transformation.

As a boot camp trainer and fitness coach, I take my roll as a fitness mentor extremely seriously. Although I have experienced being overweight and can identify closely with my weight loss clients, I keep a close watch on my own physique and level of conditioning. I believe it’s important for the trainer to walk the walk and not just talk the talk. I’ve found that leading people to fitness by example is way more powerful than pointing the way while standing on the sidelines. My clients love it when I share a new, great tasting, healthy concoction that I’ve created to overcome a junk food craving. I share my own personal motivation tricks and tips with my clients and even admit moments of weakness so that they can see first hand that it is possible to overcome the bondage of food confusion and exercise gimmicks to live in a lean, energetic body year round. My personal training preferences are various methods of extreme training. I love an adrenaline rush so my workouts mainly consist of high intesity resistance training, running and cycling sprints, plyometrics (jump training), stadium workouts, and outdoor obstacle course work. Lately, I’ve incorporated more yoga to improve balance in my program between high rush adrenaline activity and activity that increases my sense of calm and awareness. I follow a sensible clean eating nutrition program that consists of lean proteins, whole grains, produce, lean dairy, healthy fats, and occassional “planned indulgences”. In addition, I drink about 1 gallon of water per day to battle the “false hunger signals” and to maintain high energy levels, and healthy skin. Don’t get me wrong, I like pizza, cake, and brownies just like the next woman but I know that I feel my best when I save those foods for my “planned indulgences” and teach my clients to do the same to successfully lose fat and transform their bodies without feeling deprived.

Coppell Weight Loss Boot Camp Cost - How to Avoid Boot Camp Scams

Coppell Premier Fitness Boot Camp for Women Presents...
How to Avoid a Boot Camp Scams
10 Questions to Ask Your Prospective Boot Camp Coach

Question #8: What is the cost of the program?
The cost of the program is more than the registration fee. It is important to consider what equipement you are expected to have or bring and what will be provided by your boot camp coach. It’s also important to consider the cost of sound nutrition support if your potential boot camp trainer does not offer a solid nutrition component as part of the boot camp program. If an apparantely low cost boot camp costs $100 per month but you are required to bring your mat, weights, and any special equipment that is needed for the workout, the cost can really be $125 - $250 depending on the special equipment required. If you are responsible for securing your own nutrition coaching then you can expect to spend an additional $50 - $200 per month to secure quality help. This apparantely low cost boot camp can require an investment of up to $300 per month to attain everything necessary to ensure your weight loss results. Make sure you understand the total amount you need to invest before signing up.

Participation in a 4-week session of Great Shape Fit Club is $260 per month. Each participant needs a mat and a pair of dumbells that can be purchased for about $20 and used for each session. For a limited time, I am running a "Human Billboard Campaign". I’m looking to help 20 new boot camp members achieve significant body transformations I’m reducing the monthly investment to $195 per 4-week session for those women who are seriously seeking a body tranformation that is “billboard worthy”. Since I bring any special equipment that we use beyond the mat and dumbbells and provide each participant with nutrition coaching, there is no hidden cost for my boot camp program. In addition, my boot camp members receive free admission for themselves and 1 guest to any fitness and nutrition seminar that I offer during their time in boot camp. There is truly nothing else for them to buy after they sign up. In seeking out a boot camp program, be sure to ask your potential coach about equipment you are required to bring and the level of nutriton coaching provided so that you can be prepared upfront for the true total investment required to participate in the program.

Coppell Fitness Boot Camp Accountability - Avoid Boot Camp Scams in North Texas

Coppell Premier Fitness Boot Camp for Women Presents...

How to Avoid a Boot Camp Scams

10 Questions to Ask Your Prospective Boot Camp Coach

Question #7: What accountability measures are part of the program?
No matter how good a program is, you will not experience results if you are not held accountable to following the program. At some boot camp programs, after you sign up, you either show up or you don’t. Your coach may do very little to find out why you weren’t in class or to encourage you to return to class if you have been absent. In addition, some programs offer a 1 hour nutrition seminar at the start of the session and you either follow the program or you don’t. Many times the seminar is designed by a qualified professional but delivered by the boot camp coach or an outside nutrition professional, who is not a part of the program nor works on an ongoing basis with the participants but is only contracted for the seminar. When this happens, there is often little effort to hold you accountable on a weekly basis to your adherence to the program and/or no support when you have questions or need to troubleshoot a plateau in your weight loss progress.

As the Fit Club coach, I hold every woman accountable for showing up to class daily. If there is an unexcused absence, my clients know and expect that I’ll be calling to find out if they are safe, why they missed class, and to suggest what exercise they can do that day to make up for their missed session. Because of my qualification to coach healthy individuals on nutrition changes that support weight loss, my clients are held accountable weekly to following the nutrition plan and given the support needed to troubleshoot any stall in weight loss. I partner with alocal nutritionist and dietician so that my clients with metabolic disorders or other problems beyond my scope of practice have a qualified resource to lead them through the nutrition changes necessary to see results.

It has been shown in numerous studies that accountability and social support could be the biggest factor in weight loss success so make sure that your prospective boot camp program is designed with measure to keep you accountable.

Coppell Weight Loss Boot Camp - Avoiding Boot Camp Scams

Coppell Premier Fitness Boot Camp for Women Presents...
How to Avoid a Boot Camp Scams
10 Questions to Ask Your Prospective Boot Camp Coach

Question #6: Is there a nutrition program included?

This one can be a touchy subject because there are some trainers that believe that trainers should not discuss nutrition but solely exercise. There are others that will give detailed nutrition information with slim qualifications – such as having successfully dieted their own excess weight away. Still there are those that erroneously believe that as long as their clients aren’t overindulging in fried foods, cakes, and pies, that they can simply help them sweat away the pounds with hard core exercise regimens. All of these scenarios present a huge problem for you the potential boot camp client.

First of all, proper nutritin accounts for 80% of the success equation when it comes to weight loss, body shaping, and body transformation. If your trainer is providing very little in the way of nutrition guidance, you may get fitter, faster, and stronger but your chances of getting slimmer, smaller, and tighter are very slim. YOU CAN NOT OUT TRAIN A POOR NUTRITION PLAN.

On the other hand, not every trainer is qualified to coach clients on proper nutrition habits beyond handing out information that comes from a qualified source. If your trainer is uneducated in nutrition for weight loss, they should be partnering with a nutritionist or dietician that they can refer to ensure that you are getting the proper nutrition support to see fat loss results.

Each participant in Great Shape Fit Club receives Eating for Great Shape – The Metabolism Makeover Program. This is a simple and effective nutrition re-education program that includes nutrition, grocery shopping, and dining out guidelines, sample meal plans, fast foods best picks lists, delicious and nutritionally supportive recipes, and an innovative food journal tool that serves as a nutrition coach. In addition the program includes, 3 nutrition audios that highlight the critical information in the nutrition, grocery shopping, and dining out guidelines. Finally each participant’s food journal is reviewed by me on a weekly basis. I provide feedback that helps each participant identify and change their current nutrition pitfalls that have the potential to sabotage their weight loss efforts. My program was created based on nutrition education I received through my NSCA certification, independent research, and my affiliation with the Precision Nutrition program that was created by Dr. John Berardi with the University of Texas.

Coppell Fitness Boot Camp - How to Avoid a Boot Camp Scam

Coppell Premier Fitness Boot Camp for Women Presents...

How to Avoid a Boot Camp Scams

10 Questions to Ask Your Prospective Boot Camp Coach

Question #5: On average, how long do participants stay in the program?
This falls under the category of questions for which you may wonder, “who cares”. Well there is a reason that you should care about how long the average participation in your potential boot camp program stays. A transformation of 15-30 pounds can take approximately 3 months while more transformations that require more weight loss may take 6 months to a year. If you are looking for a boot camp program that specializes in body transformations, the average boot camper should be staying at least 3 months. Of course, there are people who may transform faster or just do a month or two to jump start their fitness programs but if the average participation is only 1-2 months, that could be a warning sign. Short stays could indicate a program that doesn’t deliver results, a program that has poor customer service, or a program that really isnt’ geared toward women who are there to reach a body transformation goal. Your best chance for success is to be in a program that delivers body transformation results while being surrounded regularly by other women who are on the same mission as you are. Working out side by side with women who are tranforming their bodies just like you is one of the best forms of inspiration you can possibly have and inspiration is key to getting and staying motivated to achiever your goal.

On average, members of my Great Shape Fit Club Coppell boot camp program stay in the program for 3 months. Of course there are those who have been there for 6 months and more because they absolutely love their results and the accountability of having established exercise appointments. In addition there are those that stay for a month or two and then leave for a while to implement what they’ve learned on their own- many of those participants return after a brief hiatus for more inspiration and results. In general, the Fit Club ladies stick around or come back for more!

Coppell Boot Camp Workout - Sneak Preview Fat Blasting Workout

Best Coppell Fitness Boot Camp For Women Presents...

Fat Blasting Boot Camp Circuit

Well week 2 is well underway and the dedicated ladies of Great Shape Fit Club- Coppell's Best Fat Loss Boot Camp for Women didn't let a little thunder scare them away this morning. Way to go ladies!

Next up... ANOTHER FAT BLASTING BOOT CAMP WORKOUT on Wednesday.

Here's a sneak peek of what's going down at Wednesday morning's boot camp session.

Squat - Press - Speed Boot Camp Circuit
Prisoner Squat
Push Press
Speedy Biceps

Some of these exercises probably do not sound familiar and that's because some of them have just been added to your boot camp workouts for this session. Be sure to make it to class so that you don't miss out. You'll see these fat blasting boot camp exercises again for sure!

To enjoy fat blasting boot camp workouts along with our hard working ladies of Fit Club, click here on the COPPELL FITNESS BOOT CAMP FOR LADIES website to reserve your spot in our next free 1-week trial.

Coppell Personal Trainer & Fitness Boot Camp Helps This Woman Prepare to Live Longer, Stronger Years

Best Coppell Boot Camp For Women Helps Woman Prepare to Live Longer, Stronger Years



Maria Boccalandro joined Great Shape Fit Club boot camp program for women to lose weight and prepare to live longer stronger years. She even walked away with a new skill that she didn't realize she would get. Listen to her testimonial to find out what it was.


GET YOUR FREE WEEK OF FAT BLASTING BOOT CAMP WORKOUTS FOR FAT LOSS FOR FREE BY VISITING www.BoutiqueBootCamp.com.

Coppell Boot Camp Workout

Coppell Personal Trainer & Premier Coppell Fitness Boot Camp For Women Presents....

FREE FRIDAY BOOT CAMP WORKOUT

Here's a 4-Minute Circuit from this morning's workout. Try it and let me know how you liked it!

Y- Squats (30 seconds)
Bent Over 1-arm Row (30 seconds)
Low Agility Touches (60 seconds)

Repeat the circuit twice and you're done!

Y-Squats are Squats with both arms extended above your head and spread wide like a Y.

Low Agility Touches are like side lunges only you reach and touch the floor of the
leading leg with the opposite hand and hop to switch sides.

For more fat burning boot camp workouts, come join us on Monday, April 27th for a FREE 1-WEEK BOOT CAMP EXPERIENCE. Try us for free for a whole week!

www.BoutiqueBootCamp.com

Coppell Fitness Boot Camp - Boot Camp Helped This Woman Lose Over 30 pounds of Fat

Best Coppell Boot Camp For Women Helps Woman Lose Over 30 Pounds of Fat





Renee Hill lost over 30 pounds of fat with Great Shape Fit Club's Boot Camp Program. This Boot Camp is helping women all over Coppell, Lewisville, Valley Ranch, and Irving lose weight and get in great shape with fun, fat blasting workouts.

GET YOUR FREE WEEK OF FAT BLASTING BOOT CAMP WORKOUTS FOR FAT LOSS FOR FREE BY VISITING http://www.BoutiqueBootCamp.com