Coppell AM Boot Camper of The Day

Wednesday, November 30th

Congrats to Boot Camper of The Day Sheena Styger!! Way to go with your intensity today. You just keep getting better. Awesome job on the High Knee Run finisher!

Highland Village AM Boot Camper of The Day

Tuesday, November 29, 2011

Boot Camper of the Day Congratulations go to Daryle!! Awesome job embracing the burpees. Great first day back!

Highland Village PM - Boot Camper of The Day

Monday, November 28, 2011

Congratulations to Boot Camper Of The Day Aleya!!! She did an outstanding job on her wall-sit with shoulder presses. This is an alternative to squat presses due to knee concerns. Also a shout out to Jess for doing the side plank with twist...with abduction!

Coppell AM Boot Camp -Boot Campers Of The Day

Monday, November 28, 2011

Congratulations to the entire class: Karla, Adrienna, Adrienne, Krista, Sheena as Boot Campers of The Day!!I've never seen them push so hard!! Sweat, determination, hardwork ...it was all there today from everyone!!

Cyber Monday Boot Camp Specials

In honor of the holiday season and the fun shopping deals that come along with it, I am offering TWO Cyber Monday specials.

Special #1: Half Priced Boot Camp Punch Cards!

From now until Friday December 2nd at noon you can buy a boot camp punch card for half price. Purchase a 4-Class Card for only $39 and a 8-Class Card for only $54. Purchase a punch card (one per person for personal use and unlimited gift purchases) between now and then and you only pay half price. Normally $79 and $109 for 4 and 8-class card respectively. Buy now to save!

Send me a message at greatshapefitclub@gmail.com to capitalize on this amazing deal (By the way, they make excellent stocking stuffers!!!)

Special #2: Membership Upgrade Special - Save $120!

Current bootcamp members, get more Fit Club in your weekly schedule to take your results to the next level! From now until Friday December 2nd at noon you can upgrade your membership from the Busy Woman Membership to the Rapid Results Membership and save $120. That’s $120.00 off the regular price for 12 month memberships for the life of your membership!

And if you are not a member of our bootcamp program, don’t worry, you can still get the same savings. Get 3 weekly sessions of Fit Club for only $150 per month which is $120 off the regular price!!!

Send me a message at greatshapefitclub@gmail.com to capitalize on this amazing deal.

You won't see these specials again. They are the biggest bargains you will find on the highest quality training for women in Coppell and Highland Village. Contact me at greatshapefitclub@gmail.com to sign up. Do not comment on this blog post to sign up, you must email me.

Happy Holidays

Coppell AM Boot Camp - Boot Camper of The Day

Friday, November 18th

Congratulations to Boot Camper of the Day Sheena Styger!!!

She is definitely Boot Camper of The Day. She was determined to get her dumbells up for the side plank reverse flies and she never gave up. Shout outs also to Carla, Leslie, and Lauren for awesome integrated slider push ups and to Randy for full range of motion cross grip pushups on her feet.

Coppell AM Boot Camper of The Day

Wednesday, November 16th

Congratulations to Boot Camper of the Day Sheena Styger!! Slow and deliberate with her movements...her form was spot on!

Highland Village AM - Boot Camper of The Day

Tuesday, November 15th

Congratulations to Boot Camper of The Day Jaime Fechter!! She stepped it up with her 15 lb dumbells and did single leg plank ups! Shout outs to Sheryl for her single leg wall-sits, Kalpana for single leg plank-ups and Sheila for plank ups on her toes!

Highland Village PM - Boot Camper of The Day

Monday, November 14th

Boot Camper Of the Day Congratulations to Tina Johnson!!!

She has no fear of breaking in those 15 lb weights and she managed to squeek out a few burpees with jumps at the very end of such a tough workout.

Shout outs also to Diane for pushing through the pain and doing push up rows on her toes all 9 rounds and Amanda for completing the workout with 15 lb weights as well.

Coppell AM Boot Camp 1 - Boot Campers of The Day

Monday, November 14th

Boot Campers of the Day congrats go to Lauren and Carla!! They both rocked out the Bulgarian split squats and then fought through the mountain climbers with grunts of determintaion.

How to Fit In Your Workouts During the Holiday

How to Fit in Workouts During the Holiday Season

You can stick to your action plan to transform your body, mind, and life even during the busiest time of the year. After all, if there is any time you want to feel, look, and function your best, it would be during the busiest (and most likely to be photographed) time of the year. Here are my top three tips on getting workouts in during this busy season.

#1: Get your workout off of the” to do” list and on your calendar.

Schedule a workout appointment to increase the chances of doing your workout. Whether you go to boot camp class, meet with your trainer, or work out with a buddy. Scheduling the number of workouts you want to do in your calendar ensures that there is room for them in your daily plan. For greater chances of success, schedule your workout first thing in the morning even if it means getting up 20 minutes earlier. Very few emergencies will happen before the day gets started so you are more likely to get your workout done.

#2: Experiment with shorter, more intense workouts.

If you are short on time, a quick 5-15 minute workout really can be just enough to get your heart pumping and sweat flowing while keeping you mentally in the transformation game. Getting your workouts in, even if they are super short, can help keep motivation and dietary compliance high so give one of the short workouts at the end of this post a try.

#3: Make it a family affair.

Informal “playercise” with your family is a much better option than skipping your workouts. Play tag, chase, or hide and seek with your children or organize a game of flag football or active Wii game tournament.

Short Holiday Workouts

Start each workout with this shortened warm up.

Short Warm Up:

Repeat this circuit twice with no rest.

10 Bodyweight Squats

10 Pushups

10 Reverse Lunges

Workout #1

Do as many rounds of this each superset as you can in 5 minutes. Rest only as long as needed to catch your breath. If possible, continue for the entire 5 minutes without rest. Rest 60 seconds before going on to the second superset.

Superset #1:

Squat & Press (8 reps)

Deadlifts (12 reps)

Superset #2:

Pushup Row (5 reps each arm)

Hip Bridge and Overhead Press Combo (10 reps)

Workout #2: Equipment Free

Do as many rounds of this each superset as you can in 5 minutes. Rest only as long as needed to catch your breath. If possible, continue for the entire 5 minutes without rest. Rest 60 seconds before going on to the second superset.

Superset#1:

Y-Squats (overhead squats without weight- 12 reps)

Plank Jacks (10 reps)

Superset#2:

Burpees (10 reps)

Alternating Lunge Jumps (5 reps each leg)

NOTE: If you are short on time, do only one of the supersets in the workout for a 5-minute workout. If you have extra time and want a challenge, do all 3 or 4 of the supersets for as much as a 20-minute workout.

Coppell AM Boot Camp - Boot Camper of The Day

Friday, November 11th

Congrats go to Adrienne Causey-Boot Camper of The Day!! She did an awesome job on the ladder workout with her bigger weights.

Highland Village AM - Boot Campers of the Day

Thursday, November 10th

Congratulations to Boot Campers of the Day: Sheryl Dorsey and Daryle Currie for awesome pushup reachouts. Also to Kalpana for the fastest high knees inb the west... I mean class(HaHa)!!

Food Pressure - How to Deal With It This Holiday Season

How to Deal With the Press - Food Pressure That Is!

Food pressure, feeling compelled to eat something or a quantity of food that is not supportive to your health or fitness goals, can be manifest in countless ways. Whether perceived or real, food pressure can make the holiday season prime time for unwanted weight gain but it doesn’t have to be that way this year.

External food pressure is when someone is unrelenting in insisting that you eat a certain dish or a certain quantity of food. This person may be well meaning but the pressure can often come in forms of hurtful remarks (“oh so you are dieting AGAIN) or guilt trips (“I really worked hard to make this special dish. I can’t believe you won’t eat it.”). Internal food pressure is the pressure we feel when are compelled to alter our food choices based on what we believe those around us think or feel about our food choices.

4 Tips for Dealing with the Pressure

Tip#1: Offer to bring a few healthy dishes along to share. Your plate won’t look empty because you will have plenty of supportive options to choose from and maybe no one will notice you didn’t go back for your usual second serving of mom’s cornbread dressing.

Tip #2: Decide in advance when and how much you will indulge. Be polite yet stern when others try to influence you and focus on non-food parts of the celebration to turn the attention off of you and your dietary choices. Stick to your guns. Self-determination is one of the most powerful tools you have. If you go into a social situation with the thought, “I MAY have some dessert, a drink, etc”, you absolutely WILL have an indulgence and you will most likely feel bad about it since it was not part of your plan. This perceived failure then leads to more indulgences because the “I already messed up and I will start again tomorrow” mentality kicks in. You have the power and responsibility to remain in control- decide in advance.

Tip #3: If someone keeps pressuring you about your food, explain why you are choosing to eat what you have chosen and be enthusiastic about it. You just may inspire someone.

Tip #4: Realize that in most cases people really don’t care deeply about what is on your plate as long as you don’t make everyone else miserable because you feel you are missing out on the fun. Come to the gathering prepared with a game plan. Stick to it and most of all be upbeat and fun- no one may even notice what you ate.

Whether you experience external or internal food pressure during the holidays, the key point to remember is that you and only you have the power and the responsibility to create the health, look, and fitness that you desire. If you consistently give your power to others, you will never attain the health and happiness that is within your reach. At the end of the day, only you will live in your skin and you owe it to yourself to make the choices that will make you comfortable in that skin. Have a happy holiday season!

Coppell AM Boot Camp 2 - Boot Camper of The Day

Wednesday, November 9th

Boot Camper of The Day congrats go to Sheena Styger!! Awesome intensity. You have improved so much in such a little time. Way to go!

Coppell AM Boot Camp 1 - Boot Camper of The Day

Wednesday, November 9th

Congratulations to Boot Camper of the Day Chantrell Lacy!! Awesome form and intensity on heavy overhead squats.

Highland Village PM - Boot Campers of The Day

Tuesday, November 8th

Congratulations to Boot Campers of The Day

Wow it's a tie between: Stephanie for single leg wall sits and plank ups,Tina for stepping it up with her new 15lb dumbells and not being afraid to use them...on everything,Aleya for outstanding plank ups on her toes and deadlifts with 20 lbs and Beverly for motivating herself and her partners (Payel and Nicole) to do their plankups on their feet!

Lots of energy and a great workout last night!!!

Coppell AM Boot Camp 2 - Boot Camper of The Day

Monday, November 7th

Congratulations to Boot Camper of The Day Janis Townsend!!!

You had a great workout today but most importantly I am proud of how you have reclaimed your control and put your fitness plan back on your list of personal priorities. Great job!!

Coppell AM Boot Camp 1- Boot Camper of the Day

Monday, November 7th

Congratulations to Boot Camper of The Day Adrienne!!!

Adrienne pushed herself, especially on the mountain climbers. I could see her fighting to finish them. Way to go!!

Highland Village AM - Boot Camper of The Day

Wednesday, November 2nd

Boot Camper Of The Day goes to Lynn Fleming!!

Lyn used her 15lb weights on her sumo squat hammer curls and upright row to press. She, Jaime, and Sheryl also had impressively high - high knees.

Shout outs also to Daryl for doing step ups on the high step as well as Kalpana and Jaime for giving the integrated push up reaches on their toes a try.

Coppell AM Boot Camp 2 - Boot Camper of the Day

Wednesday, November 2nd

Congrats to Janis Townsend as Boot Camper of The Day. So glad you have your fire back. Congrats on your consistency. Keep going!

Coppell AM Boot Camp 1 - Boot Camper of the Day

Wednesday, November 2nd

Congrats to Boot Camper of the Day Krista Thorsen !!!You are doing such a great job. Way to go with your intensity today. Especially impressive were your level 3 plank jacks. Nice job!

Coppell AM Boot Camp 1 - Boot Camper of the Day

Monday, October 31st

Congratulations to Boot Camper of The Day Megan!!!

Megan rocked out her Bulgarian split squats with a deeper range of motion and much more stablility!!!

Highland Village AM - Boot Campers of the Day

Tuesday, November 1st

A special shoutout to Karen,Kalpana, Jaime, and Daryle. Great effort on your workout this morning. Thanks for digging deep and going along with me on today's conditioning work. More of that in your future for sure but you girls are tough enough to handle it. Congrats!

Highland Village PM - Boot Camper of the Day

Monday, October 31st

Congratulations to Boot Campers Of The Day Diane Thrasher for doing single leg wall sits like a champ and Mary Boyce for increasing her intensity by adding 10lb dumbells to her level III Bulgarian split squats!!! Go ladies!