Boot Camp Transformation - Karen Robert

Highland Village Boot Camper Karen Roberts Describes Her Body Transformation Journey



Watch fellow Great Shape Fit Club boot camp member explain her progression from oblivious eater to Boot Camp Super Star and see her amazing transformation pictures that prove she is not all talk. We are proud of you Karen

Nutrition Self-Coaching Made Easy

How to Be Your Own Nutrition Coach
Easily Identify Your Next Step When You Want Better Results

It is inevitable that at some point during your body transformation journey that you will want better results. You may not lose as quickly as you like or worst yet you may be gaining. Experiencing less than satisfactory results can send the most level headed woman running fast in the direction of excessive workouts, an extreme diet or her doctor in hopes to discover the hormonal abnormality that is responsible for the disappointing results often before taking a really honest, hard look at her nutrition habits. Below I will share the most common causes for slow results that I see when coaching women in search of body transformation. Assuming you are already following our Great Shape Nutrition Guidelines for rapid fat loss by eating frequent, protein and produce based meals, here are the top four habits that can be holding you back.

Results Killer #1: You are splurging more than you realize.

Diagnosing the Problem: Get clear on what is allowed on your plan and then track your meals. Be sure to record every non-compliant meal. At the end of the week, tally your total number of meals and your total number of non-compliant meals. If your non-compliance meals were more than 10% of your meals, you have found your problem.

Fixing the Problem: Increasing your compliance- just stop splurging so much. Get recipes from your coach for foods you will enjoy. Prepare them in advance and take them with you. Find out what you can eat on the go. Whatever is causing you to splurge so much, fix it so that you can get results.

Results Killer #2: You are eating too much.

Diagnosing the Problem: Are you seldom hungry? Is it hard for you to accurately describe “how much” of something you ate when you write in your journal? These are signs that you may be overeating. I don’t advocate counting calories to start or even measuring all of your food but you should use some of the easy methods described in the Portion Control article to ensure you are eating appropriate portions at each meal. If you are rarely hungry when it is time to eat, you are probably eating too much. If your meals are already very small and you are still not hungry, you probably require more advanced nutritional coaching to help you get your metabolism on track as being able to eat nearly nothing without hunger is a sure sign of a sluggish metabolism.

Fixing the Problem: Eat a little less than you usually do and start by reducing your portions of starchy carbohydrates. Don’t eliminate them- simply reduce the quantity. Keep your protein and vegetable servings the same. If this doesn’t fix the lack of hunger and results issue, reduce your protein portions by a little. If eating too much was the problem, these fixes should yield noticeable results in just two weeks.

Results Killer #3: You aren’t eating enough.

Diagnosing the Problem: Are you hungry all the time- even within an hour of eating? Do you feel so sluggish that even basic daily activities feel like a chore? Do you feel that the only way to get the weight off is to eat less? If you are experiencing extreme hunger and lethargy or believe that the only way to your goal is to starve off the weight, you are probably sabotaging your progress by eating to little. If you don’t eat enough, your body will store every morsel you eat in order to survive. Although we want to look great, our body is concerned primarily with surviving and will fight to do that if you are underfeeding yourself.

Fixing the Problem: Eat a little more than you normally do. Increase the portion of your protein at each meal. If this doesn’t fix the hunger and lethargy problem, increase your starchy carbohydrate portions next. Finally, increase your intake of vegetables if needed.

Results Killer #4: Your nutrition habits vary wildly from day to day.

Diagnosing the Problem: Write down what you eat and how much for three days and then compare. Are your meal types, times, and amounts all over the map? If so, your body is staying the same because you are not giving it clear, consistent instructions on what you want it to do. The way you eat (how much, when, which nutrients) are simply instructions and you are confusing your body into homeostasis.

Fixing the Problem: Develop a routine that fits your lifestyle and then follow it consistently. This doesn’t mean you have to eat the same exact meals daily but you do want to be fairly consistent with your habits so that your body can respond to your instructions.

If you have attacked the apparent root issue of your slow results and are still dissatisfied, it may be time to get granular with your approach. Consult your fitness professional for help with estimating your daily caloric needs and your portions of meat, starch, and vegetables at each meal. Measure your food in advance and stick to your plan. If you follow this approach for more than 2-4 weeks with little to no results then it is indeed time to head to the doctor and find out if there is an underlying medical issue preventing you from having the body transformation you are working so hard to achieve.

Boot Camp 6-Week Challenge - Jean Drop Challenge PLUS

Great Shape Fit Club Boot Camp announces....

The Jean Drop Challenge PLUS

The wildly popular Jean Drop Challenge is back with a twist. Drop a jean size in six weeks with our limited time group training option. If you have let the lazy days of summer get too lazy and need to get yourself back in shape to fit the jeans in your closet in time for fall, been skipping your 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! We will combine tough boot camp style strength training workouts with the crazy cardio conditioning of the original Jean Drop Challenge training program to give you an unaparalleled experience guaranteed to get you in your skinny jeans in time for football games in the fall.

What is included?

Personal Fitness and Nutrition Consultation

Individualized Nutrition Approach
Two Weekly Group Training Sessions

Off Day Workout Manuals
Mandatory Weekly Food Journal Accountability
Kitchen Clean Sweep Instructions & Follow Up
Mastering Your Motivation Video Lesson
Conquering Self Sabotage Video Lesson
Food Labels 101 Video Lesson
Healthy Fast Food Video Lesson
Celebratory Jean Shopping Trip
Results, Skills, and Empowerment to achieve any other goals you have in life

Where do we train?
Coppell Dance Centre. There may also be outdoor workouts incorporated throughout the program at various locations in Coppell. These will be announced in advance.

When do we start?
Our kickoff meeting will be on Saturday, August 27th at 8am. However, each participant will need to conduct a private consultation meeting with Concita prior to the kickoff meeting. Individual nutrition consultations will take place on August 15th – August 26th so register early to be all set to hit the ground running at the start of the challenge. The challenge runs from August 29th through October 6th. Our shopping trip will be Friday, October 7th at 6:30pm.

Workouts are Tuesday and Thursday morning at 9am.

What is my investment?
Two weekly training sessions with a fitness professional, an individualized nutrition plan, off day workouts, as well as the constant accountability built into this program could easily cost over $1000 for six weeks. However, I have no desire for you to pay $1000. Since you will train with a 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 $249 (this will include your classes, nutrition plan, and weekly accountability and feedback). 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.

EARLY REGISTRATION BONUS - TWO CHANCES TO SAVE:

Dead Serious About Results Deadline (August 4th): Register before my Grandpa’s birthday (August 4th) and receive $100 off, a personalized weekly fitness plan, and a copy of my book, Emergency Fitness Plan to use for your off day workouts or to gift to a friend.

Determined to Get in Shape This Time Deadline (August 16th):Register before my wedding anniversary (August 16th) and receive $50 off.

Times are tough…is there any way to invest less and still have this opportunity? Sure- act fast and bring a friend!

THE FIRST FAST FACT ACTING BUDDIES (1 GROUP) TO REGISTER BEFORE AUGUST 4TH WILL BE ALLOWED TO COMBINE THE DISCOUNTS AND EXPERIENCE THIS PROGRAM FOR ONLY $99! Buddy discount and early action bonuses can be combined between August 5th and August 16th.

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.

Highland Village AM Boot Camper of the Day

Tuesday, July 26th
 
Congrats Daryl Currie for her outstanding deadlifts.  This girl has deadlifts perfected and did an awesome job with this phase's boot camp survivor workout today!

Highland Village PM Boot Campers of the Day

Monday, July 25th
 
Congrats to everyone in attendance!  These ladies rocked out the Boot Camp Survivor workout with such intensity.  The pushed and coached each other every step of the way on a really hot and humid evening.  Way to go ladies!

 

Attendance:

Amanda

Diane

Jennifer G

Jess

Kelli

Jenise

Tricia
Tanya

Coppell Boot Camper of the Day

Monday, July 25th
 

Congrats Catherine Davis!  She hurt the bottom of her foot over the weekend and still killed it. She was tired but pushes through and went up to toe pushups for the last round!

Coppell Boot Campers of the Day

Friday, July 22nd
 
Congrats Monica Dunlap & Michelle Traw!  You two did an excellent job pushing each other and killing the work out!

Highland Village AM Boot Camper of the Day

Thursday, July 21st
 

Congrats Allison McAuliffe!

Allison has shown a great improvement in both strength and stamina.  Nice job on the Glorious Glutes workout.  Your lunges were super deep and your intensity on the "Running for Your Life" conditioning drill was amazing!  Great work!

 

How to Get More Out of Your Boot Camp Workouts

There is no question that boot camp workouts are highly effective for improving your fitness, blasting unwanted body fat, and increasing your muscle definition. However, even in the best designed boot camp program, the boot camp participant can fast track her results by employing a few simple strategies during each boot camp workout.

 Do more repetitions.
Since the exercises and drills in boot camp workouts are time based, each participant can control how many repetitions of the exercise she gets done in the given time period. Pay attention to how many reps you do in a given time frame- write it down so that you have a record. In the following rounds or even the next time you do the workout, push to get more reps than before- of course with great form.

 Use heavier weights.
Although many run of the mill boot camps will suggest that their participants bring 5-pound weights to class for months on end, sticking to lifting this same load over a period of time is a sure way to stall your progress. As you challenge yourself with heavier weights, your muscles will be challenged more and this will help elevate your metabolism to ensure that you are positioned for the rapid fat loss that most boot camp participants desire. Remember women have significantly less testosterone than men so even when you lift heavy weights, you are likely to get smaller and tighter rather than big and bulky.

 Do the more advanced progression of each exercise.
If you are attending a good boot camp run by a legitimate fitness professional, you will be presented with at least three level options for each exercise in the workout. If you find that you are not maximally challenged with some of the exercise moves, doing the more advanced progression is a way to up the intensity and speed up your results. Besides doing the same movement with more weight, an exercise can be progressed by changing the tempo (slower and faster movement can both increase the challenge depending on the movement), increasing the balance challenge (i.e. doing a pushup with only one foot on the ground), increasing the range of motion (i.e. lunging deeper), or integrating another move with the exercise (i.e. adding a shoulder press to the top of a squat).

It would be irresponsible of me to neglect mentioning how important following a balanced nutrition plan that is supportive of your goal is to getting the best aesthetic results from your boot camp workout. Follow the plan that your coach provides and be sure to communicate openly and honestly about your success or lack thereof in following the plan. Your coach should be able to adjust the plan to make it more feasible for your lifestyle to help you gain the compliance needed to produce aesthetic results. You can not out train poor nutrition even with the hardest boot camp workouts.

As I’ve shared here, there are plenty ways to push yourself in each boot camp workout to get more benefit even if your actual workout is the same for a few weeks. Ideally, your boot camp coach should encourage you to progress your workout but since taking personal responsibility for your results is critical to success, be sure to use at least one of these strategies in your next boot camp workout.

Highland Village PM Boot Camper of the Day

Monday, July 18th
 
Congrats Jolanda Demon -  Jolanda has improved tremendously in just one week of camp.  Her squats are nice and low and her pushups look great as well.  Way to show what just one week of focus can do Jolanda!

 

 

Highland Village AM Boot Camper of the Day

Tuesday, July 19th
 

Congrats Jaime Fetcher who took advantage of the shortest foam roll and got her squats and lunges WAAAY down! 

 

Shout outs also to Allison for an awesome job on bent over rows, Sheryl for really working her pushups, Daryl for getting her squats all the way to the foam roll everytime and Kalpana for her high energy during the combat conditioning.  Great job by all this morning!

 

 

Coppell Boot Camper of the Day

Monday, July 18th
 

Congrats Leah Everett...level 3 on almost everything with perfect form!  also did a great job coaching Jennifer.

 

 

Boot Camper of the Day - Highland Village

Congratulations to Lara & Kalpana for great performance on the "Glorious Glutes" workout. Way to rock a spicy workout!

Boot Camper of the Day - Coppell

Congratulations to Monica Dunlap and Angie Harrington. You ladies rocked the Glorious Glutes workout on level 3 with big girl weights for all 4 rounds...even when the workout got really spicy at round 3.

Shout out to all the ladies in class this morning for doing a great job on the "Running for My Life" finisher. Way to make the Bodies Hit the Floor!

How Can I Get Fit When He Eats Like This?

Body Transformation While Married to a Nutritional Opposite

Consistently eating a healthy diet for greater health and body transformation in today’s world where tempting food is often available can be challenging even for the most dedicated fitness enthusiast. The difficulty of succeeding with the supportive eating habit can grow exponentially when your spouse or housemate is not quite on board with healthy eating. Although staying the course while facing daily temptation is hard, it is possible and it is definitely worth it. Here are three tips to staying the course despite your surroundings.

Tip #1: Talk to your spouse or housemate about your reasons for changing your eating habits.
Sometimes when someone we are close to changes, it can be uncomfortable and evoke worries about whether or not the relationship will remain intact. It is important to identify and share your motivation with your partner. In most cases, your driving force is far deeper than fitting into a certain size or outfit. Tap into the raw, emotional reasons why you want to change. Someone who sincerely cares about you is very likely to be supportive of your changes if they know what you are fixing by changing your lifestyle. Your spouse may not think it is important for you to drop a dress size but if he knows that your lack of follow through with your fitness goals is building a habit of avoiding rather than overcoming challenges, he may be less likely to bring you food treats as his display of love for you.

Tip #2: Make a plan that includes splurges and then stay true to your plan. If you don’t respect your plan, don’t expect anyone else to do it for you.
Part of your initial discussion with your partner can include sharing exactly what your plan includes and when you are free to splurge. Knowing when you will have time for a more relaxed nutrition approach can help your spouse know that your new goal doesn’t completely eliminate any food related events you used to enjoy together. While many coaches will advise that you just replace the food related events with events that don’t involve food, this switch may not be immediately feasible- especially if your spouse doesn’t have a fitness goal of their own. Finally, once you set your plan and state your intentions…STICK TO YOUR GUNS! If you want your partner to respect your nutrition decisions, you must be the first to respect those decisions. If you are all talk and no follow through, your partner will not take you seriously and may still suggest unsupportive foods and events due to your inconsistency.

Tip #3: Designate a spot for the unsupportive food in your house and then stay clear.
A complete kitchen sweep in which you throw away all of the unsupportive foods in your house may not be feasible if those foods belong to someone else in the house. You can however, move all of the unsupportive food to a designated area so that you don’t have to reach past them multiple times a day. You can explain how having this separate area helps you stay on track and then stay out of the stash.

This is one Fit Club member's unsupportive food designated area. It is in an obscure part of the pantry that she can easily ignore. Hopefully soon, her family will be following her example and this food can be tossed never to return again.

Bonus Tip: Don't nag. Don't judge. Don't be a drag.

Your decision to change should be about you! Lead by example but don't nag him to change just because you have finally seen the light. Don't make smart comments about what he is eating. Finally don't walk around somber and sad just because you no longer randomly indulge in unsupportive foods like your partner. Your change is supposed to be for a better you so be excited about the journey and the benefits. Your spouse will probably not be supportive if your healthy lifestyle change causes you to be in a sour mood all the time.

In summary, you can successfully transform your eating, health, and body even if you live with someone who doesn’t share the same desire. Sharing your motivation with them and then leading by example just may win them over to the fitness lifestyle as well!

Boot Camper of the Day - Highland Village

Congrats to Jaime Fechter for being our Boot Camper of the Day for the Highland Village AM class. You rocked that workout girlie. Super impressive job on the Back to the Basics Body Blitz workout!

Boot Camper of the Day - Highland Village

Congrats to Amanda for earning boot camper of the day for totally embracing the concept of our Back to the Basics Body Blitz workout. Not only did Amanda give impressive effort on the exercises. She was an amazing coach for her workout partner as well! Good work Amanda!

Boot Camper of the Day - Coppell

We love it when the entire class is on the same vibe and rocks it out. That's what happened today at the Coppell AM class.

Congrats: Leah, Angie, Deepa, Jennifer K, Catherine, Amy, Jamie, and Demetrice!

No Sister Left Behind Summer Slimdown Challenge - The Cliff Notes

Time is almost up. Here is my quickest Cliff Notes version of what the No Sister Left Behind Summer Slimdown Contest is all about. Check it out and then call or email me today if you want to play. If you have a team- great. If not, I will place you on one.



Get in the contest, get accountable, get fit faster!

214-257-0146

Body Transformation Without Willpower - Top 6 Tips

NO WILLPOWER? NO PROBLEM!
6 TIPS TO HELP YOU TRANSFORM YOUR BODY WITHOUT WILLPOWER

Are you one of the millions of people who have given up on transforming your body and getting into great shape because you don’t have willpower? Do you go through the motions of your exercise routine with little belief that your body will change because you haven't found a way to will yourself to stay consistent with your nutrition? You don’t need willpower to have a successful body transformation. As a matter of fact, WILLPOWER IS OVERRATED.... DON'T COUNT ON IT!

By definition, willpower is the trait of resolutely (without hesitation) controlling your own behavior. In terms of diet or fitness, I would say willpower is the trait of resolutely controlling your own behavior IN THE FACE OF TEMPTATION. When you are in the habit of eating what tastes good whenever you please, how likely is it that you will control yourself WITHOUT HESITATION when faced with temptation? Not likely at all. If you count on willpower, you will be disappointed with every attempt at developing a healthier, happier lifestyle.

So how does a healthy eating novice succeed at body transformation and a healthier lifestyle? Avoidance is the key. Until healthy eating has become a deeply ingrained habit, I recommend practicing discipline instead of willpower.

Discipline by definition is to train by instruction and practice; especially to teach self-control. Right now you are in training and that training goes far beyond the time you spend in the gym. You are training yourself to develop healthy habits that support your goal. One of those habits is to eat healthy, wholesome food that supports optimal health, energy, and fat loss. So now what you have to do is practice eating that way. In order to succeed at this practice do the following:

1. Have healthy options available to you at all times. This will require packing snacks or at least being aware of healthy options near where you work, live, and play.

2. Avoid situations where you will not have healthy options. Until you have created a habit of consistently eating healthfully (which usually takes about 3 weeks of consistency), don’t put yourself in harm’s way. Bring a healthy option to parties. Find a new route home instead of driving past your favorite doughnut shop. AVOID. AVOID. AVOID.

3. Develop a clear vision of what you want to accomplish and strong desire for that result and all of the positive things it will bring. Know WHY you want to change (this is your driving force or motivation). If you don't have the VISION AND DESIRE, no strategy, tip, or tactic will work.

4. Focus on your vision daily. Experience the new healthier you in your mind. Soon your vision will become so clear and the desire to change so strong that you will charge through obstacles like a rhino!

5. Become accountable to someone. Telling someone or a group of people about your vision and your plan makes it more real. It is important to pick the right person/people to share with.

6. Practice your new behaviors until they become a part of who you are. If you slip once, get right back on it. Do you think Michael Jordan quit basketball because he didn't make one jump shot? NOT AT ALL. He analyzed the miss, tweaked his approach, and then perfected it. You are in training just like MJ. You are training to become the best version of you possible. Continue to practice until you arrive!

Coppell Boot Camper of the Day

Friday, July 1st
 
Congrats Demetrice Jasmin-  Way to use your determination to finish a killer workout.  Your workout today was a testament to how to overcome adversity.  Great mental strength!

 

Highland Village PM Boot Camper of the Day

Thursday, June 30th
 

This work out was truly a test of who could survive!  Congratulations Amanda - not only survived but she attacked the mountain climbers!  Outstanding job to all.

 

Highland Village AM Boot Camper of the Day

Thursday, June 30th
 

Congrats Allison McAuliffe- Way to rock the Boot Camp Survivor workout.  You did a great job on the asending and descending tri-set workout.  Good work!