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!

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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!

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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