Dean
Author Archives: Dean

3 Reasons Why The “Big Veggie Salad” Should Be On YOUR Menu

It's no secret that the Big Veggie Salad, is well, BIG. And there has been a lot of chatter around the various S3 groups that it is "SOOO much food" and "too big to eat all at once".

Here's 3 reasons why the Big Veggie Salad is so important:

1) More bulk means fewer calories AND you are still full.

Do you know how many calories the Big Veggie Salad has?

A whopping 169.

In fact the dressing for the salad has almost as many calories as the salad itself, coming in at 165. That's a total of 334 calories. ONE chocolate glazed donut at Dunkins has 340. 

How come no one ever complains eating one donut is "too much food"? 🙂

The picture above tells the story. 

The more VOLUME your food has, the more it fills your stomach, and the fuller you feel. Choosing low density food has been shown to automagically cause you to eat less.

2) It helps you regulate your hunger signaling.

One of the reasons you may be having a challenge eating the big veggie salad at one sitting is you just aren't used to sitting that long!

You can't scarf this thing down in five minutes. The volume of food means you are going to be at the table longer, and that's a GOOD thing.

Why?

Because eating slowly is one of the crucial skills in both hunger mastery and permanent weight loss. It takes 20 minutes for the stomach to signal the brain it is full - "Stop Feeding Me". When there is a lot of food available, it is very easy to just keep eating until it's too late. I bet you can eat a LOT of chocolate chip cookies in 20 minutes, before the brain says "enough".

It's one reason why "family style" is not a good strategy for eating. Usually we are going to keep eating until nothing is left on the serving platter. When we pre-portion our food onto our plates, we are done when OUR plate is empty. Big difference.

3) It helps you build your kitchen skills.

There is a whole lot of chopping, cutting, dicing and slicing that goes into preparing the Big Veggie Salad. You are going to figure out really fast that you may not want to do this every time. Employing strategies such as prepping veggies for 2 or 3 meals at a time, or investing in tools that allow quicker chopping and slicing (such as a mandolin) will help that prep get quicker and quicker.

So there you go. 3 lessons that the Big Veggie Salad teaches us.

  1. Eat low density foods
  2. Take your time eating
  3. Work on your "ninja" food prep tactics

Time to get your veggies on!

- DC

For those of you who have no idea what the "Big Veggie Salad" is, here are the recipes.

The “BIG” Veggie Salad
Prep Time: 15 min
Ingredients: (Serves 1)

  • 3 cups Mixed Greens (not iceberg, chopped)
  • 1/2 cup Cherry Tomatoes (halved)
  • 1 Carrot (chopped)• 1/2 Red Bell Pepper (chopped)
  • 1/4 Avocado (diced)•
  •  Zucchini (small, chopped)
  • 1 Cucumber (small, peeled and chopped)
  • 1/4 cup broccoli (chopped)


Directions: In a bowl, toss everything together with 2 tablespoons of any challenge-approved dressing.


Mom’s Balsamic Dressing
(12 servings, 2 Tbsp. per serving. Store in refrigerator)
Ingredients:

  • 1 cup Extra Virgin Olive Oil
  • 1/3 cup Balsamic Vinegar
  • 1 tbsp. Dried Parsley
  • 1/2 tsp Sea Salt
  • 1/4 tsp Black Pepper (just to season)
  • 1 Garlic (1 clove, minced)


Directions: Add all ingredients into a bowl & whisk until thick and creamy.

ENJOY!



True Story – You Did It Again!

A heartfelt THANK-YOU from the team at Get Fit NH for once again helping us be recognized as "Best Fitness Center" in the recent Concord Cappies Awards.

None of this happens without our amazing clients and friends, so thank-you for taking time out of your busy schedule to Make It Happen. 🙂

YOU ALL ROCK!

Check out all the deserving winners right here!


How are your S3 “Soft Skills”?

In general, the world values people with what are termed "Hard Skills".

A "hard skill" is a tangible expertise at a particular task or occupation. Writing, math, computer programming; doctors, physicists, engineers. Hard Skills are identified based on an objective evaluation.

A "soft skill" on the other hand, is more subjective, and they are harder to quantify.

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    Communication
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    Leadership
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    Motivation
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    Persuasion
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    Problem Solving
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    Teamwork
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    Time Management
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    Work Ethic

Many forward looking companies recognize that while hard skills are important, it's the soft skills that will make more of an impact in the long run, and hire to those skills. We do that here at Get Fit NH. You can fairly easily teach someone to teach someone to squat, but it's not as easy to teach things crucial to our success, like teamwork and time management. 

I was reminded recently of the importance of "soft skills" when I received a note from a client challenging me on my communication skills. In my zeal to keep her from being hurt on an exercise, I was very rude in my speech and mannerisms toward her. There was nothing "soft" about the way I treated her, and I deserved to be called out. I apologized, and was very grateful that she demonstrated her superior soft skills of communication and leadership in the situation. 

In the context of my profession, the difference between hard skills and soft skills is the difference between being a "trainer" and a "coach".

The first is skilled at program design, movement training, and teaching skills.

The second is an expert at inspiring and motivating others to be the best version of themselves they can be.

One is MUCH harder than the other, and clearly I still have work to do. 

Soft Skills and S3

So what does that have to do with S3?

Only everything.

It occurred to me that often when we sign up for a challenge like "Sizzlin' Summer Slimdown" we are focused primarily, if not solely, on the "hard skill" aspect.

The nutrition plan, the calorie counts, how much protein we should eat, MyFitnessPal, MyCoach, the weigh-in and Fit3D, planning, shopping and prepping. 

All the tangible things we can measure and count.

All valuable skills, and all worth doing.

And while those are important, I would submit in the long run they are not the most important.

Why Not?

Because even the best laid plans get blown up. Life gets in the way. We forget our lunch at home, one of the kids needs an extra ride, we have (another) hard day at work. You get it. Heck, you live it.

All of a sudden we find ourselves getting frustrated with the process, or tired of the fight, and then we find ourselves with the glass of wine in our hand or chomping down a burger and fries on the way home. You know what? Those things are not tragedies. They are part of life. The tragedy is what happens afterwards, when the guilt comes and we spend the next few hours, days or even longer, beating ourselves up about it.

The "hard skills" don't matter one little bit in that situation.

What we need now is:

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    Self-Compassion
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    Self-Awareness
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    Self-Empathy
  • check
    Self-Forgiveness

Once we get past telling ourselves "I am a failure and this will never work for me", we need to employ our recognition, adaptability and problem-solving "soft skills" to help us learn, grow, and get better.

My challenge to you now and in the future is to start to recognize that no matter how excellent the nutrition plan is or isn't, no matter how many pounds you lose or don't lose, and no matter how many days you check "Yes" in MyCoach; your long term success is going to be determined by the ability to recognize that failure is not permanent, but only a step in the journey.

DO the hard skills. Get great at chopping, mincing, dicing, and slicing. Be the best planner, shopper, and preparer you can be. Use all the tools at your disposal and get better at all those things.

And ALSO work on your "soft skills". For THOSE are the ones that will help you make the real difference in living healthy lives: 

Mind, soul, and body.

Thanks for letting me be party of the journey.

- DC




Has It Really Been 10 Years?

It would be impossible for me to express what my heart is feeling right now, as we celebrate the 10th year anniversary of the creation of this experiment called "Get Fit NH".

From humble beginnings in our backyard in the wet grass until now, with two amazing facilities, an amazing coaching team and staff, recognition many times over for our team and training excellence - it truly is amazing.

As I perused the hundreds of pictures we have taken over the years to put together the video below, I wish I had taken more, especially in the early years. Some in those pictures have moved on; many have moved away, and some are no longer with us on this earth. A reminder that life is truly short.

But there are also many faces in those pictures that go back as far as I can find; Dan, Donna, Anne, Gretchen, Brian - just to name a VERY few. To ALL of our clients, past and present. Thank-you.

There are some amazing coaches that have passed through, and without whom we wouldn't be where we are; Erin, Sarah, CJ and Lars come to mind immediately. Thank-you.

And our team now - Meagan, Adam, Brian, Natasha, Kayley - none of this happens without them, and their dedication, loyalty, compassion and passion for you shows in spades, every day. Thank-you.

My kids have also been such a huge part of this journey. They aren't so little any more, are they? Time is flying by so fast, and they will be gone soon. They have sacrificed a lot too, and I am grateful for their love and affection. Thank-you.

To my friends who haven't given up on me and are still willing to get together when we can. Thank-you.

To my friends and partners at Fitness Revolution and the Watchtower Mastermind Group. You have helped mold someone who knew virtually nothing about business, sales, marketing, excellence in service delivery - and a lot of other things - into a pretty half-descent businessman. Thank-you.

My amazing wife and life partner Nancy (that's Coach Nancy to you, thank-you very much!) has never for one minute faltered in her belief in me on this journey. She is the glue that holds this whole thing together, and I will love her forever. Thank-you.

To my Great God and Savior Jesus Christ, who has led me every step of the way. Thank-You.

I hope you enjoy this little video as much as I enjoyed putting it together. We have laughed, cried, loved and lived together as we pursue living life to it's fullest.

Keep Making It Happen!

-DC


Spring Cleaning for a Cause!

As this message is being written, it is 71 degrees, Sunny, and I have the door to my office open.

Winning!

With spring finally seeming to be here, and most of us thinking about getting some chores done around the house, including "spring cleaning", here's an opportunity for you.

I am headed to a business meeting on May 9th, and for our "Revolution for a Cause" event this time around we are supporting a charity called "Changing Footprints".

Here is a summary of their mission: 

Changing Footprints realizes the great need for shoes around the world as protection from diseases and a gateway to education. Because of that need we collect new and gently used shoes for distribution to homeless, disaster-stricken, or underprivileged people locally, nationally, and internationally regardless of race, religion, gender, or ethnicity.  As our reputation has grown, we have had the pleasure of working with many social service agencies, church missions, medical relief teams, military personnel, and disaster relief teams, requesting shoes for their missions. We never lose sight of our mission since we work personally with teams who actually take the shoes and see that they reach those in need.

So here's the deal. Thanks to Southwest Airlines, I get to bring two bags for free. Besides the one I am using for my oh-so-refined wardrobe (clean socks and everything) I am going to bring the biggest one we own (aka - Nancy's suitcase) packed with shoes - the one's YOU are going to donate! 🙂

There will be boxes in the gym for you to put in any shoes you would care to donate, and I'll pack my suitcase with as many as I can. Any others will be donated locally. 

As always no pressure from me to do anything, but if you got an extra pair in decent shape, Chris and I would sure be grateful.

Thanks for Making A Difference!

- DC


You Did It Again – Get Fit NH Wins FOUR “Best Of…” Awards!

You. All. Rock.

For the first time in our history we have the honor of winning 4 separate awards in the annual voting - absolutely amazing. A huge thank-you from the entire team for all of you who let your voice be heard and supported Get Fit NH and our team. It is humbling and gratifying to us all.

So without further adieu, here's the "what" and "who's" that took home the hardware:

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    Get Fit NH: Best Gym in Concord
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    Smart Group Training: Best Workout Class
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    Coach Nancy Carlson: Best of the Best Fitness Instructor
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    Coach Adam Gray: Best Fitness Instructor in Concord

And congrats to you. Without YOU, none of this happens. Get Fit NH does not exist. From the bottom of my heart, thank-you again for choosing to train with us!

Coach Dean

P.S. Got some time to give us a little more love? Voting for the Concord Cappies awards is still going on, and we would sure appreciate if you would vote for us there as well. 

Click Here To Vote. Thanks!


Sizzlin’ Summer Slimdown 2018 “TBT Challenge” Is Here!

S3 2018 "TBT Coach's Challenge" Is Here!

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Days
00
Hours
00
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REGISTRATION CLOSED. THANK-YOU!

Fast Action Bonus! You get to choose your own coach by being one of the FIRST 20 to sign up for her/his team!

What is the S3 (Sizzlin' Summer Slimdown) 2018 "TBT Coach's Challenge"?

TBT stands for "Total Body Transformation", and we are going to take 6-weeks, right before summer starts, to get some work done toward that goal! And this year we are adding a twist: Our 5 coaches are going to be "Team Leaders" and use their own special voodoo, magic, and ninja tactics to help you get better than ever. 

When we were thinking about how to split up the teams, we figured we would let each participant choose their own coach, but then Dean pointed out he probably wouldn't have anybody on his team, so we felt bad and decided to try to even it out a little.

After registration, you will be sent a survey asking you for your Top 3 choices for coach.

You can choose from:

  • Team Adam
  • Team Brian
  • Team Dean
  • Team Meagan
  • Team Nancy
  • Team Blake - wait never mind, wrong show...

As a fast action bonus, the first 20 to ask for a particular coach are guaranteed to get their top choice - so if you really, really, really want to have a specific coach, skip to the bottom and sign up right now.

Here's What You Get

Before I go any further I want to whet your appetite, so here's a rundown of what you get when you signup:

A New "TBT Challenge" Success Manual, as well as an All-New Recipe Guide!

Exclusive Downloadable Sizzlin' Summer Slimdown Worksheets (.pdf), which include:

  • Getting Started Checklist
  • Goal Worksheet
  • Weekly Meal Plans (A new one each week)
  • Grocery Lists for your Weekly Meal Plans
  • Breakfast, Lunch and Dinner Recipes
  • Eating Out Guide

6 weeks of nutrition accountability, education and coaching using Coach Catalyst

6+ weeks of Private Facebook support

How Much For All This Awesomeness You Ask?​

Only $39 for Get Fit NH Clients!​

Not a current Get Fit NH Client?

We got you covered!

Choose from our two options for non-clients to play - sweet!

Option #2: Friends and Family $77

You get all the same great support, accountability and tools that our clients are using, plus you get to experience all that Get Fit NH Awsomeness for a crazy low price!

Option #3: 6-Weeks Training  for $367

We are opening up training times, subject to availability, so you can experience Get Fit NH's award winning Smart Group Training during the contest! You will receive all the care and attention our training clients receive, as well as all the great S3 tools.

S3 + Training = Awesome Results!

Here's How It Works (Please read and follow carefully)

We are stoked about this years "TBT Coach's Challenge", and we want you to get the full picture, so please read.

After you register you will receive an email with a link to the "Choose Your Coach" form. Just type in your top 3 choices for your coach, and we will do everything in our power to make sure you don't get stuck with Dean. (Don't tell him I said that). 🙂

This contest is all about teamwork, lifting each other up and helping each other out. Your team doesn't need you to be perfect, just give it your best. We got your back!

This Years Contest Tools

Manual and Guides

You will receive the TBT Success Manual, all new Recipe Guide, Goal Worksheets, and a Dining Out guide. But that's not all! Every week you will also get a brand new Menu Plan AND the Grocery List to go with that weeks plan. It will tell you just what you need to make each and every delicious recipe.

Coach Catalyst

CoachCatalyst is our nutrition education and accountability tool. Every day you will receive an email asking you this one question "Would your coach have made the same food choices you did yesterday?" along with a lesson to help you do just that. Around 50% of the scoring for the contest will depend on you checking in daily and get the habits done. You can go back and read the lessons at any time, to help you stay on track.

The other cool thing we can do is setup teams right in Coach Catalyst. That way each coach can communicate with your team without sharing their secrets with all the other teams. Secrets are allowed! 🙂

Fit3D

Fit3D is an innovative 3D body scanner that captures a 3D, 360° image of the human body and extracts the most commonly used measurements tracked for fitness progress, all with just a 40 second scan. You will be using Fit3D three times during the contest to measure your waist and hips; once before the contest, once at the mid-point, and at the end. The more you lose off your waist and hips, the more points you score!

Private Team Groups

Each coach will also invite you into their personal and private Facebook group - for your team only! If you are not a Facebook groupie no worries - it's optional - but there is gonna be a lot of cool stuff going on in there, so you might wanna make an exception!

How Does My Team Win?

Scoring Habit Points

You earn points for your team based on your percentage of daily habit tracking compliance using Coach Catalyst. Each team members score will be calculated, and those will be totaled for the team. Here's the scale:

  • 90% or greater compliance = 100 points
  • 80 - 89% = 80 points
  • ​70 - 79% = 70 points
  • ​60 - 69% = 60 points
  • 50 - 59% = 50 points
  • <50% = 0 points

Here's an example:

Thelma achieves a compliance score of 92%  = 100 points
Louise achieves a compliance score of 78% = 70 points
The team would score the average = 85 points​

Scoring Results Points

This one is really simple. You earn 10 points for each % average that you lose off your waist and hips. Each team members score will be calculated and added to the team total.

Here's an example:

Bruce loses 4% off his waist and Wayne loses 6%. The average is 5%, so the team earns 50 points.

Bruce loses 3.5% off his hips and Wayne loses 1%, so the average would be 2.25%, or 22.5 points.

The team total "Results Points" would be 77.5 - easy peasy!​


Bonus Points

Your team can earn up to an additional 20 points if everyone completes the mid-contest Fit3D scan by May 26th. We will give 20 to everyone on the team who does the scan and take the average. Those 20 points could be huge, so don't miss them!


So what would team "In It All The Way" Final Score be? 85 habit points + 77.5 results points + 20 bonus points (they were really on top of things) = 182.5 total points. Can you beat that? 🙂


And yes, there will be CASH prizes!

This year we are going to have a GRAND PRIZE winner, and a TEAM WINNER

Like last year, we are going to split the entry fees, with the winners getting 50% of the entry fees, and the remaining going toward expenses for running the contest and the HUGE party we will have at the end!

Here's the breakdown:

  • The Grand Prize Winner Will Receive 25% of the Pool (Last year that would have been over $2000!!!)
  • The Team Winners Receive Prizes Worth 25% of the Pool
  • The Coach of the Winning Team Receives A $500 Bonus!

How's THAT for some sweet swag?  CHA-CHING!

Key Dates To Remember:

  • Monday April 9th:    Sign up opens
  • Wednesday May 2nd:   Sign up cutoff
  • Saturday May 5th @ 10:00 AM:  Kickoff meeting, First scan due, and Meals Made Easy workshop at Get Fit NH Concord
  • Monday May 7th:   S3 "TBT Coach's Challenge" Stars
  • Saturday May 26th:   Halfway scans due. We will be open 8-10 AM. You can also do them during regular hours anytime that week. Count for 10 points per teammate.
  • Saturday June 16th:   S3 ends and we are open 8-10 AM to get final scans done
  • Tuesday June 19th:   Last scan due by 7:45 PM
  • Saturday June 23rd:   Reveal Party @ 10:00 AM in Concord

Registration Now Open

Get Fit NH Clients

TBT Success Manual

All New Recipe Manual

6 Weekly Meal Plans

6 Shopping Lists

6 Weeks of Coach Catalyst

Fit3D Scanning

Private Facebook Group

Choose Your Coach!

Awesome Prizes!

$39

Your Guides Are Sent Immediately!

friends & family

TBT Success Manual

All New Recipe Manual

6 Weekly Meal Plans

6 Shopping Lists

6 Weeks of Coach Catalyst

Fit3D Scanning

Private Facebook Group

Choose Your Coach!

Awesome Prizes!

Two Is Better Than One!

$77

Your Guides Are Sent Right Away!

6-weeks jumpstart

TBT Success Manual

All New Recipe Manual

6 Weekly Meal Plans

6 Shopping Lists

6 Weeks of Coach Catalyst

Fit3D Scanning

Private Facebook Group

Choose Your Coach!

Awesome Prizes!

6-Weeks of Award Winning Training!

$367

You Guessed It. We'll Send Your Stuff Too! 🙂

Sizzlin’ Summer Slimdown Signup Switcharoo (Did I Get That Right?)

We have heard your feedback regarding the S3 Signups, and what will give everybody the "fairerest" shot at getting their first choice for coach.

We are going to open the signups this Sunday, April 8, 2018 at 2:00pm EST. The page is already written and scheduled to be posted at that time, so as long as the interweb doesn't break, they will be available at that time. 

I am going to post a copy of this message on our Facebook pages, as well as send out an email. We do our best to please, and I think this is the best all around solution. I am really psyched you guys are so excited and ready to go - I am looking forward to this being the best S3 yet!

Let's Make It Happen!

- DC

Sizzling Summer Slimdown Signup Open

Sunday May 8, 2018 @ 2:00pm 

Be There! 🙂

Sizzlin’ Summer Slimdown 2018 “TBT Challenge” Is Coming!

S3 2018 "TBT Coach's Challenge" Is Coming!

00
Days
05
Hours
35
Minutes
34
Seconds

UPDATE: Registration Opens April 8, 2018 @ 2pm EST

Fast Action Bonus! You get to choose your own coach by being one of the FIRST 20 to sign up for her/his team!

What is the S3 (Sizzlin' Summer Slimdown) 2018 "TBT Coach's Challenge"?

TBT stands for "Total Body Transformation", and we are going to take 6-weeks, right before summer starts, to get some work done toward that goal! And this year we are adding a twist: Our 5 coaches are going to be "Team Leaders" and use their own special voodoo, magic, and ninja tactics to help you get better than ever. 

When we were thinking about how to split up the teams, we figured we would let each participant choose their own coach, but then Dean pointed out he probably wouldn't have anybody on his team, so we felt bad and decided to try to even it out a little.

After registration, you will be sent a survey asking you for your Top 3 choices for coach.

You can choose from:

  • Team Adam
  • Team Brian
  • Team Dean
  • Team Meagan
  • Team Nancy
  • Team Blake - wait never mind, wrong show...

As a fast action bonus, the first 20 to ask for a particular coach are guaranteed to get their top choice - so if you really, really, really want to have a specific coach, have your fast fingers ready on April 9th! 🙂

Here's What You Get

Before I go any further I want to whet your appetite, so here's a rundown of what you get when you signup:

A New "TBT Challenge" Success Manual, as well as an All-New Recipe Guide!

Exclusive Downloadable Sizzlin' Summer Slimdown Worksheets (.pdf), which include:

  • Getting Started Checklist
  • Goal Worksheet
  • Weekly Meal Plans (A new one each week)
  • Grocery Lists for your Weekly Meal Plans
  • Breakfast, Lunch and Dinner Recipes
  • Eating Out Guide

6 weeks of nutrition accountability, education and coaching using Coach Catalyst

6+ weeks of Private Facebook support

How Much For All This Awesomeness You Ask?​

Only $39 for Get Fit NH Clients!​

Not a current Get Fit NH Client?

We got you covered!

Choose from our two options for non-clients to play - sweet!

Option #2: Friends and Family $77

You get all the same great support, accountability and tools that our clients are using, plus you get to experience all that Get Fit NH Awsomeness for a crazy low price!

Option #3: 6-Weeks Training  for $367

We are opening up training times, subject to availability, so you can experience Get Fit NH's award winning Smart Group Training during the contest! You will receive all the care and attention our training clients receive, as well as all the great S3 tools.

S3 + Training = Awesome Results!

Here's How It Works (Please read and follow carefully)

We are stoked about this years "TBT Coach's Challenge", and we want you to get the full picture, so please read.

After you register you will receive an email with a link to the "Choose Your Coach" form. Just type in your top 3 choices for your coach, and we will do everything in our power to make sure you don't get stuck with Dean. (Don't tell him I said that). 🙂

This contest is all about teamwork, lifting each other up and helping each other out. Your team doesn't need you to be perfect, just give it your best. We got your back!

This Years Contest Tools

Manual and Guides

You will receive the TBT Success Manual, all new Recipe Guide, Goal Worksheets, and a Dining Out guide. But that's not all! Every week you will also get a brand new Menu Plan AND the Grocery List to go with that weeks plan. It will tell you just what you need to make each and every delicious recipe.

Coach Catalyst

CoachCatalyst is our nutrition education and accountability tool. Every day you will receive an email asking you this one question "Would your coach have made the same food choices you did yesterday?" along with a lesson to help you do just that. Around 50% of the scoring for the contest will depend on you checking in daily and get the habits done. You can go back and read the lessons at any time, to help you stay on track.

The other cool thing we can do is setup teams right in Coach Catalyst. That way each coach can communicate with your team without sharing their secrets with all the other teams. Secrets are allowed! 🙂

Fit3D

Fit3D is an innovative 3D body scanner that captures a 3D, 360° image of the human body and extracts the most commonly used measurements tracked for fitness progress, all with just a 40 second scan. You will be using Fit3D three times during the contest to measure your waist and hips; once before the contest, once at the mid-point, and at the end. The more you lose off your waist and hips, the more points you score!

Private Team Groups

Each coach will also invite you into their personal and private Facebook group - for your team only! If you are not a Facebook groupie no worries - it's optional - but there is gonna be a lot of cool stuff going on in there, so you might wanna make an exception!

How Does My Team Win?

Scoring Habit Points

You earn points for your team based on your percentage of daily habit tracking compliance using Coach Catalyst. Each team members score will be calculated, and those will be totaled for the team. Here's the scale:

  • 90% or greater compliance = 100 points
  • 80 - 89% = 80 points
  • ​70 - 79% = 70 points
  • ​60 - 69% = 60 points
  • 50 - 59% = 50 points
  • <50% = 0 points

Here's an example:

Thelma achieves a compliance score of 92%  = 100 points
Louise achieves a compliance score of 78% = 70 points
The team would score the average = 85 points​

Scoring Results Points

This one is really simple. You earn 10 points for each % average that you lose off your waist and hips. Each team members score will be calculated and added to the team total.

Here's an example:

Bruce loses 4% off his waist and Wayne loses 6%. The average is 5%, so the team earns 50 points.

Bruce loses 3.5% off his hips and Wayne loses 1%, so the average would be 2.25%, or 22.5 points.

The team total "Results Points" would be 77.5 - easy peasy!​


Bonus Points

Your team can earn up to an additional 20 points if everyone completes the mid-contest Fit3D scan by May 26th. We will give 20 to everyone on the team who does the scan and take the average. Those 20 points could be huge, so don't miss them!


So what would team "In It All The Way" Final Score be? 85 habit points + 77.5 results points + 20 bonus points (they were really on top of things) = 182.5 total points. Can you beat that? 🙂


And yes, there will be CASH prizes!

This year we are going to have a GRAND PRIZE winner, and a TEAM WINNER

Like last year, we are going to split the entry fees, with the winners getting 50% of the entry fees, and the remaining going toward expenses for running the contest and the HUGE party we will have at the end!

Here's the breakdown:

  • The Grand Prize Winner Will Receive 25% of the Pool (Last year that would have been over $2000!!!)
  • The Team Winners Receive Prizes Worth 25% of the Pool
  • The Coach of the Winning Team Receives a $500 bonus!

How's THAT for some sweet swag?  CHA-CHING!

Key Dates To Remember:

  • Sunday April 8th:    Sign up opens
  • Wednesday May 2nd:   Sign up cutoff
  • Saturday May 5th @ 10:00 AM:  Kickoff meeting, First scan due, and Meals Made Easy workshop at Get Fit NH Concord
  • Monday May 7th:   S3 "TBT Coach's Challenge" Stars
  • Saturday May 26th:   Halfway scans due. We will be open 8-10 AM. You can also do them during regular hours anytime that week. Count for 10 points per teammate.
  • Saturday June 16th:   S3 ends and we are open 8-10 AM to get final scans done
  • Tuesday June 19th:   Last scan due by 7:45 PM
  • Saturday June 23rd:   Reveal Party @ 10:00 AM in Concord

Registration Opens April 9th!

Discover How To Recover

Next Scheduled Recovery Week: March 26-April 1, 2018

Yeah, that really happened. It's been a long time since I've seen that much snow, so quickly. I don't know about you, but I am just about done with winter. Spring starts next week, so all the snow will be gone by then, right?

Yeah. Right.

But there are signs that spring is on the way. The days are longer, I have heard some birds chirps, and if you can believe it, there was even a mosquito flying around in my office a few minutes ago!

This is going to be an exciting spring season!

We have some exciting things in the works in the next few months, including our annual "Sizzlin' Summer Slimdown", an April trip to the rock climbing gym, and much, much, more.

Another harbinger of the arrival of spring is our annual March recovery week. (How's that for some segue magic?)  🙂

It bears repeating - recovery weeks are not haphazard or just vacation times for your coaches. They are a purposefully planned part of the training cycle, and critical for long term development and injury prevention.

You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.

That is purposeful.

Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.

Then we will take a scheduled, purposeful rest.​

Because whether you think so or not, you cannot and should not train really hard, all the time.

In fact one of our training program design principles is what is referred to as MED.

Minimum Effective Dose.

In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?

What? The minimum you say? That is NOT my style. Go hard or go home!

That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.

How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:

Altered Heart Rate and Blood Pressure

You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.​

Poor Sleep Patterns

​An increasing pattern of the inability to sleep restfully.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

Mr. Crank-Pants, anyone?

Eating Habits Disrupted or Compromised

It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.​

Decreased Immunity

If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.​

Increase In Injury

This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.​

Lack of Progress (Plateau)

This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.​

Enter Recovery Weeks

Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.

You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!

​And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.

Here's My Top 5 Things To Do On Recovery Week

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Figure out more things to torture you with. (Just seeing if you are paying attention)

​What about you?

You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.

Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not

I train hard, but more importantly I train and recover appropriately. 

I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.

THAT is what sets me back.

Recovery is what drives me forward. On a daily, weekly, and quarterly basis.

​You ready to get better with me?

MAKE IT HAPPEN!

PS. Below is the "Science Stuff" I promised - Enjoy!


All About Recovery Weeks

Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here

Read on why properly planned and adequate recovery is important for you!

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.

Which leads us to:

Recovery Weeks!

Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!

That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.

That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.

If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”

So now that we have established you are ready, willing and able to embrace recovery week, what do you do?

Glad you asked!

Three Steps for Successful Recovery

1.) Physical Rest and Regeneration

– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program

– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!

– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!

2.) Physiological and Psychological Rest and Regeneration

– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program

– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.

– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.

3.) Celebrate the Fruits of Your Labor

– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance

– Enjoy your results!

THANK YOU, THANK YOU, THANK YOU!

We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!

​Coach Dean

P.S. If you are serious about maximizing your training/recovery cycle, you owe it to yourself to invest in this! Look further into our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here.

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