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.