Highland Village AM Boot Camper of the Day

Tuesday, March 29th

Congrats Leslie Bedford for cranking out an intense workout in spite of extreme soreness and a tough workout last night too. Shout out to everyone for high energy and positive/fun attitudes this morning. Great workout!

Highland Village PM Boot Camper of the Day

Monday, March 28th

Congrats Jaclyn Kearby! Jaclyn had a great workout. Amazing job on those 30 pound swings. Way to work it. Jaclyn is also growing tremendously in confidence in her abilities both in and out of her workouts and developing the ability to celebrate her success while still pressing forward to her ultimate goal. Truly a transformation in progress that goes way deeper than losing jean sizes. Congrats!

Healthy Hot Wings - Fat Loss Nutrition

Just in time for summer barbeques and family get togethers. Add this amazing fat loss recipe to your arsenal. The taste is great and these healthy "chicken wings" are way more figure friendly than traditional buffalo wings. Enjoy!



Be sure to hop on over to my friend Ana's cooking show for more healthy recipes like this one. CLICK HERE to see Ana make her version of healthy chicken wings!

Coppell Boot Camper of the Day

Monday, March 28th

Congrats Priscilla Hardie! Girl was on fire! Bumped up to level two and three on everything. Her intensity, focus, energy were off the charts. She's on a mission and it is obvious!

How to Do a Burpee- Boot Camp Cardio Conditioning

How to Do a Burpee - Boot Camp Cardio Conditioning Move
Demonstrated by Coppell Personal Trainer Concita Thomas

Here's one of my favorite conditioning moves. If you do this right, you will blast fat, spike your metabolism and just maybe wake up with sore abs in the morning. Enjoy!

Coppell Boot Camper of the Day

Friday, March 25th

Congrats Jessica Iraheta! Jessica did a great job on the Warrior Circuit. You had great focus and intensity. Way to finish off the week. Good work!

Highland Village PM Boot Camper of the Day

Thursday, March 24th

For her continued consistency, intensity and excellent form, Tricia Duhon is our boot camper of the day. Shout out to our newbie Jennifer Camacho for coming and doing a fantastic job in spite of what must have been a tough day at the dentist. Great job last night ladies!

Highland Village AM Boot Camper of the Day

Thursday, March 24th

Congrats Daryle Currie- Way to get everyone phyched to bump it up a notch on today's finisher! CONGRATS ON A GREAT WORKOUT!

Coppell Boot Camper of the Day

Wednesday, March 23rd

Congrats Anna Maria Mirbahaeddin for pushing yourself on level 3 variations after being on vacation!

Keep working!

Highland Village AM Boot Camper of the Day

Tuesday, March 22nd

Congratulations Jaime Fechter - for her full range of motion pushups and for pushing herself so hard she almost lost her breakfast. We love ya Jaime; great job!

Highland Village PM Boot Camper of the Day

Monday, March 21st

Nice job Shelley Pierson! Congrats on all of your level progressions. Nice job progressing to level 3 on your "favorite" exercise- jump squats and super job on the weighted side planks. Keep it up!

Coppell Boot Campers of the Day

Monday, March 21st

Congrats to all our newbies for getting up early and working hard! Way to go:
Caseitra Drummer
Connie Chavet
Frances Buenrostro
Jessica Iraheta
Jessica Mills
Lety Conzuelo
Meena Basnyat
Priscilla Hardie
Priscilla Marie Moreno
Virginia Buenrostro

The SECOND Jean Drop Challenge - Boot Camp Transformation Challenge

Great Shape Fit Club Boot Camp announces....

The SECOND Jean Drop Challenge

Drop 1-2 jean sizes in eight weeks with our limited time semi-private training option. If you have been skipping your metabolic cardio workouts (or just going through the motions), need more accountability with your nutrition, or just need an excuse to get laser focused long enough to get some serious results, this program may be for you!

CLICK HERE FOR A PEAK INSIDE THE CURRENT JEAN DROP CHALLENGE- JACLYN'S 5-WEEK RESULTS

The process begins with a personal nutrition assessment and consultation to help identify the appropriate nutrition approach for you. Next will be the participant kick off meeting where we will explain how to leverage the resources in this program to guarantee your success and we will take your picture in your "goal jeans". What will follow is eight weeks of intensive metabolic conditioning workouts to help you stoke your metabolism, burn fat, and shape your body like never before. You will meet with your small group twice weekly for short, intense 45-minute workouts. You will go through a proper warm up, core, and conditioning work and stretching. We will try on your goal jeans again at scheduled times during our program to measure your progress. You will throw away your scale and focus daily on doing the required work to fit in those jeans. You will be held accountable through weekly food journal checks. Our program will conclude with a celebratory jeans shopping trip where fit specialists from a local jean specialty store will help you identify the perfect brand and cut for your body type to show off your amazing new shape.

What is included?
Personalized Nutrition Approach
Two Weekly Semi-Private Metabolic Training Sessions
Two Weekly Group Boot Camp Sessions
Off Day Strength Training Workouts powered by Workout Muse
Mandatory Weekly Food Journal Accountability
Lessons on Creating the Vision, Mastering Your Motivation and Conquering Self Sabatoge
Celebratory Jean Shopping Trip
Results, Skills, and Empowerment to achieve any other goals you have in life

Where do we train?
Our home base for training will be in my private home gym. There will also be outdoor workouts incorporated throughout the program at various locations in Coppell and Lewisville.

When do we start?
Our kickoff meeting will be on Saturday, April 23rd at 9:30am. However, each participant will need to conduct two breakfast tests and have a private nutrition consultation with Concita prior to the kickoff for the best possible starting momentum. Individual nutrition consultations will take place on February 20th - 22nd so register early to be all set to hit the ground running at the start of the challenge. The challenge runs from April 26th through June 18th.

EARLY REGISTRATION BONUS: Register before April 4th and receive $50 off.

What is my investment?
To train with a fitness professional 4 times per week as well as the constant accountability built into this program could easily cost $1200 per month. However, I have no desire for you to pay $1200. Since you will train with a small group and I am motivated to take a small group of action takers on this journey to inspire and motivate other women to achieve the same thing, I am offering this program for only $499 (this will include group boot camp classes and semi-private metabolic conditioning sessions). If you are currently a member of Great Shape Fit Club, your investment will only be $249 (your current boot camp membership rates will apply). If dropping your jean size and finally taking back control of your body and your life is a priority for you, then you can't afford to miss this opportunity.

MY GUARANTEE: I promise that if you follow this program, you will see results. I am so confident in this program that if you do not see results, I will give you your money back. I know that if you give it your all, you will get results. All it takes is your best effort.

THE PROOF IS IN THE PICTURES: CLICK HERE to view Jaclyn's 5-Week Jean Drop Progress.

Highland Village Boot Camp Weight Loss Success- Jaclyn Kearby

INSIDE THE JEAN DROP CHALLENGE

Jaclyn's Amazing 5-Week Progress

Jaclyn's progress at the start, 3 weeks in, and finally 5 weeks into the challenge.
Jaclyn's Other Talent: Making funny faces at her trainer during progress pictures.

Jaclyn took us up on our recent boot camp challenge and decided to participate in the Jean Drop Challenge. Jaclyn, along with 9 other ladies, participates in twice weekly coached cardio sessions with boot camp coach, Concita Thomas. Prior to taking the challenge, Jaclyn was (and still is) taking boot camp classes twice weekly in the Highland Village PM class of Great Shape Fit Club. She used the focus of an 8-week deadline, the camaraderie of group workouts, and the increased accountability of coached cardio and weekly food journal checks to get back into her skinny jeans in just 5 weeks. The best part is, she has 3 weeks left to her challenge and doesn't plan on letting up one bit. Congratulations Jaclyn!

If you are ready to start or ramp up your personal transformation, join Jaclyn and the other ladies of the Jean Drop Challenge for the Second Jean Drop Challenge starting April 23rd. Call today to get your spot! 214-257-0146.

Coppell Personal Trainer Concita Thomas Demonstrates a Kettlebell Swing

The kettlebell swing is a super effective exercise for shaping your glutes and getting a conditioning effect. Add this exercise to your leg day, total body workout or your conditioning cardio workout (if you are an advanced trainee). Master form first then crank up the weight for a booty shaping, fat blasting good time!



If you would rather experience swings in a fun, group workout with amazing ladies working on their body transformations, CALL TODAY for a free 2-WEEK trial boot camp membership. You have nothing to lose but I must warn that you stand to gain an amazing backside if you come to train with us! Make the call: 214-257-0146.

Highland Village Boot Camp Weight Loss Success - Chandra Linquist

Congratulations Chandra on your weight loss success!

Chandra Linquist, from the Highland Village AM Boot Camp Class, describes her boot camp experience and shares how she dropped multiple jean sizes and increased her confidence all while enjoying boot camp workouts with ladies who are now like her second family. Watch her story and get inspired!



If you are ready to start your transformation, join Chandra and the amazing ladies of Fit Club. CALL TODAY to receive a free 2-week trial membership 214-257-0146. No risk involved. The only thing you have to lose is the extra weight!

Food Prep Tips & More from Boot Camp Buddies Missy and Tracy

Missy and Tracy, the stars of our social support for successful body transformation video, are back to share some tips on food prep. They will share how they simplified the daunting task of getting produce in with each meal and more. Particularly interesting are their answers to our rapid fire questions about their biggest obstacles to getting started, having a great transformation, and staying motivated post-transformation. Check them out in the video below.

Grab and Go Healthy Breakfast - Baked Oatmeal

Even though the weather is heating up, oatmeal in some form can remain a staple in the fit girl's diet. Here's a simple recipe that you can use to stock your fridge with a tasty grab and go, healthy breakfast option. I have eaten these hot and cold. They taste great both ways. Pair with a protein shake, turkey sausage, eggs, or turkey bacon to make a complete meal. Enjoy and be sure to post about your experience with the recipe in the comments section below.

Cardio Conditioning Workout Pefect for Home and Travel

Home and Travel Cardio Conditioning Workout

I am sharing a cardio video that I made for fun about 8 weeks after AJ was born (that should explain my lack of conditioning in the video). Although the video is old, the conditioning moves can be done at home or on the road and if you put enough effort into your workout, you will get a workout that can't be beat by any piece of equipment. Enjoy and give it a try!

Coppell Boot Campers of the Day

Friday, March 11th

Congrats Randee Ward & Michelle Traw! You guys get BCOD today for inspiring a great deviation to today's planned workout. I think everyone in attendance today thanks you!

Highland Village PM Boot Camper of the Day

Thursday, March 10th

Congrats Adriana Rodriguez, she may be quiet and tucked back in her corner but she kept her pace up and killed the 3-minute sequence workout! Outstanding job to all the ladies on this last workout of the phase. Everyone's intensity was off the charts fantastic.

Highland Village AM Boot Campers of the Day

Thursday, March 10th

The entire class did an AMAZING job on this hard workout. Daryle- great job on bumping up to level 3. Karen- amazing effort and heart using the 12# with this workout. Andrea- Way kill it on intensity without needing to bump down on weight. Valerie- amazing effort. Way to attack the workout and not give up when the going got hard. Kalpana- way to push and dig deep even with necessary training modifications. Missy- amazing job on level 3 execution of this workout and for executing perfectly deep overhead reverse lunges. Tracy awesome pace, great job on perfectly straight arms during the overhead reverse lunges - that takes ab strength and concentration. Chandra- outstanding job with pace. Way to blast through the workout. Jaime- great job bumping up to level 3 on this crazy workout. Shout out to the entire class for killing the workout and then pulling together to get thorugh the brutal extended Tabata finisher. You have earned your recovery week. Foam roll, stretch, repeat. See you in a week!

Coppell Boot Camper of the Day

Wednesday, March 9th

Our boot camper of the day is Michelle Traw! Way to be a team player. Congrats Michelle for getting your classmates excited about giving a great effort on a tough workout.

Highland Village AM Boot Camper of the Day

Tuesday, March 8th

Congrats Chandra Linquist and Karen Roberts! Chandra completed 10 repetitions of each exercise all 10 rounds! Shout out to Karen as well for completing the majority of the workout with 12lb dumbbells. Fantastic work ladies!

Highland Village PM Boot Camper of the Day

Monday, March 7th

Nice job Jaclyn Kearby. Jaclyn rocked her entire workout with her 15s. It got a little rough but she dug in and finished strong. A picture of mental toughness. Way to go Jaclyn!

Sweet Breakfast Tacos - Nutrition for Body Transformation

Sweet Breakfast Tacos Recipe

The terms “eating clean” or “eating to support body transformation” often evoke thoughts of bland chicken breasts, steamed broccoli and hours of cooking but it doesn’t have to be that way. Eating for a successful body transformation can be delicious, easy and quick. The basic building blocks for a supportive meal or mini meal are protein and produce (fruit or vegetables). Depending on your primary goal and your personal carbohydrate tolerance, you may add starchy carbohydrates (bread, oatmeal, potatoes, rice, pasta, cereal, or crackers) to a few or most of your meals. The breakfast meal is often one of the best meals to consume starchy carbohydrates because your blood sugar will be low in the morning from hours of fasting while you sleep and you are likely to be active after breakfast and less likely to go sit on the couch for hours (like many of us might after dinner). So how can one turn the requirements of protein, produce, and a whole grain starch into a quick, easy, and delicious breakfast meal? Your answer is the sweet breakfast taco. Here’s how it is made.

1. Start with whole grain, frozen waffles, fat free Greek yogurt, and an all natural, fruit spread.

2. Place two waffles in the toaster and portion out some yogurt (6-8 ounces).

3. Add 1 Tablespoon of fruit spread to the yogurt and stir to distribute throughout.

4. Place the yogurt and fruit spread mixture in the waffles to make delicious tacos.


Enjoy and don’t forget to drink 16 ounces of water and take your multivitamin and EFA supplements.

Try this recipe out and tell me what you think in the comments section below.

Coppell Boot Camper of the Day

Monday,March 7th

Way to go Kelli Podeyn! Not only is Kelli from the Highland Village pm class, but she got up early to come to the Coppell morning class since she was going to be out of town this week. She rocked it w 15lb weights when she told me there was no way she'd be able to do squat to press w 15s tge entire time. Not only did she, but she killed all of her workout. A completely different Kelli than the one I saw three months ago when I substitute taught for Concita at HVPM!!!

Coppell Boot Camper of the Day

Friday, March 4th

Excellent work Demetrice Jasmin: Demetrice killed the hands over the line and the swings today. Great focus, intent, and intensity. Way to go!

Highland Village PM Boot Camper of the Day

Thursday, March 3rd

Way to go Tricia Duhon - you pounded out all your squat to presses with 15 lb dumbbells. Don't mess with this tough cookie!

Highland Village AM Boot Camper of the Day

Thursday, March 3rd

Congrats Valarie Cooper - you rocked your workout this morning! Despite the grueling 15-30-45-60-60-45-30-15 ladder workout, Valarie still bumped up to level three swings and managed to rock out Corkscrew Pushups for all 8 rounds without stopping. That is a major accomplishment in the department of mental toughness. Way to go Valarie!

Shout out also to Andrea, Valarie, Missy, and Chandra for the best dumbbell swings I've seen in a long time. Perfect form all around. You guys were building better back sides one swing at a time... way to go!

Coppell Boot Campers of the Day

Wednesday, March 2nd

Congrats Janis Townsend & Nichole Bentley!

Janis Townsend: You are truly our "silent soldier" Janis. Janis is getting stronger and more confident in her abilities to execute higher level exercise progressions with each workout. You gave awesome effort this morning Janis. Way to go!

Nichole Bentley: Nichole means serious business and is attacking workouts with more focus and intention than ever. Way to train what is trainable and get the job done no matter what the obstacle.

Highland Village PM Boot Camper of the Day

Monday, February 28th

Way to go Shelley Pierson! Shelley bumped up weights and had awesome range of motion on level 2 close grip push-ups!

Highland Village AM Boot Camper of the Day

Tuesday, March 1st

Congrats Missy Nicholson for her outstanding single leg deadlifts! Even though she's the tallest woman in class, she was able to get her fist to the floor while keeping her chest up with excellent form.

Great effort by all this morning...it was an awesome workout.

Friends and Fitness - Social Support for Fitness Success

Friends and Fitness – Are You Under the Influence?

In financial services circles, there is a commonly quoted idea that any person’s financial net worth today is the average of their ten closest friends. The theory behind this statement is that the people who you spend most of your time with heavily influence your habits and expectation level of whatyou think is possible when it comes to lifestyle and money. As a fitness professional, I have observed that the same can be said for level of physical fitness and degree of leanness. Ladies who like to push their fitness to the next level and enjoy hardcore workouts usually don’t exercise with those who consider a walk in the neighborhood a workout. A lady who is in less than average shape who frequently hangs out with fitness models is sure to be inspired to take her physique to the next level as a result of their influence. Let’s face it, it is hard to be the lone ranger and champion of the health and fitness lifestyle when most of your time is spent with friends who would rather invite you to happy hour than join you for a round of hill sprints. It is hard to continue on the path of eating nutritionally balanced meals that support body transformation when every gathering you attend is laced with fatty foods and alcohol to spare.

What can a lady committed to transforming her body do to ensure her fitness success? Must she get rid of her current friends to pursue her dream? Absolutely not! She simply needs to add new friends. Having friends who have already accomplished, or are accomplishing, what you want in the arena of health and fitness expands your expectation level and helps increase your belief factor. Spending time with people who eat well, exercise often, and look and feel amazing helps you to believe that you can do the same. You’ll pick up helpful tips and strategies and be motivated to stay the course on your personal transformation. As you continue on your path, you may even inspire some of your friends who aren’t currently fitness minded to take the plunge and achieve a better body for themselves as well. Don’t be surprised however if your current friends aren’t instantly inspired or even have negative things to say about your dedication to your goal. Change can be scary and when you change it is sometimes threatening to those who are close to you. They may fear that they will lose your friendship or may be envious of your accomplishments as your success will now disprove any “nutrition and exercise just doesn’t work for regular people” justifications that they may have been using to explain away their lack of physical fitness. Stay your course, be patient with your friends as they adjust to your change but be willing to sever ties with anyone who blatantly tries to sabotage you as that is not the mark of a true friend.

Check out part one of my interview with two boot camp buddies – Missy and Tracy to find out how they supported each other to get amazing fitness results in one of our boot camp challenges.

Top Three Places to Meet Fitness Minded Friends

1. Great Shape Fit Club
Any lady who is ‘embracing the burn’ with us on a regular basis has body transformation on the brain and can be a great addition to your fitness friend circle.

2. Online Fitness Forums
You may be surprised how many fitness minded ladies you can find online and the amount of support you can gain from a cyber circle of friends. I actually met Dustie, yes our very own boot camp coach Dustie, on an online fitness forum years ago. We became workout partners and enjoyed Saturday morning bleacher workouts together and the rest is history.

3. Clubs or Organizations
Do you like to swim, bike, or run? Join an organization geared to that activity and you’ll be sure to have more fitness friends soon.

To get free body transformation resources including free fitness reports and a nutrition crash course, subscribe to the Great Shape Fit Club newsletter at www.GreatShapeFitClub.com .