6 Pack 6 Week 9 and a Word From Chrissy!

A new name makes it into the weekly top spot! Congratulations to Judy as she ties weekly favorite Lisa for first place this week. As we said last week, it’s anyone’s game for the weekly and monthly prizes. With the tie this week, next weeks prize is worth $50 – Could be yours!

Also we have a switch at the top of the overall – it couldn’t be tighter.

With next weeks score sheet we need you to turn in this weeks (week 10) food log PLUS your complete menu plan for this week (week 10) – shouldn’t be any extra work as you should already have them on hand.

As an added bonus we are adding a bonus surprise prize for the entire Top 10 at the end of the contest. You WILL want to be one of the winners!

Now let’s hear from Chrissy Schultz, who is our month 2 winner! Listen carefully, she reveals some great info on what has made her so successful! Fantastic Job Chrissy!

Make It Happen!

6 Pack 6 Results

Week 9 Top Ten

Judy S.
72 Points
Lisa A.
72 Points
Chrissy S.
69 Points
Robin S.
69 Points
Karyn M.
66 Points
Greg S.
66 Points

Julie D.

64 Points
Donna K.
58 Points
Evelyn P.
56 Points
Angela D.
52 Points

Overall Top Ten

Lisa A.
642 Points
Chrissy S.
641 Points
Judy S.
599 Points
Julie D.
588 Points
Robin S.
582 Points
Evelyn P.
564 Points
Karyn M.
556 Points
Greg S.
549 Points
Donna K
492 Points
Angela D.
491 Points

Make It Happen!

Drop The Weight Belt!

I trust you are having a great week! Nancy and I will be in Connecticut for a few days to see our oldest son Tim getting married to his wonderful fiance’ Debra.

A couple of things I wanted to share that you might want to keep an eye on.

We have had a request that Nancy and I start showing you what our meal plans look like on a daily and weekly basis. To that end we are going to be posting our own meal plans and blogging our nutrition on a regular basis. We look forward to your feedback.


Secondly I wanted to share with you an opportunity to get some great organic vegetables on a weekly basis throughout the 2009 growing season at a great price. Our friend Kerry Morencey has started a CSA (community supported agriculture) at the Milk and Honey Farm in Loudon and is still looking for partners. If you don’t have time or know how to garden, I would encourage you to look at the info and give Kerry a call so she can answer your questions. Nancy and I are buying a share to support our own garden.

CSA Brochure

CSA Agreement

Milk and Honey Farm Newsletter


Coffee StressI saw a great article by Jonny Bowden, PHD, CNS called 7 Ways To Boost Your Energy, and something he wrote really struck a chord with me. It speaks to the fact that we are so busy looking for the “edge” in our weight loss and performance goals that we miss the obvious.

Here’s part of what Jonny wrote:

“Let’s say you were a swimmer wearing a weight belt and you wanted to increase your time in the 50-yard freestyle. You could spend a lot of effort researching the latest titanium high-tech bathing suit — which might add a second or two to your time — but wouldn’t it be a lot more effective to simply drop the weight belt?

Most of us are carrying around weight belts and looking to increase our energy with coffee and stimulants when in fact if we just dropped the weight belt we’d automatically go faster.”

For me personally that weight belt was 80 plus pounds of extra fat. Getting rid of the extra weight boosted my energy and productivity unbelievably. I don’t care what anyone says, being overweight and obese is not healthy, no matter how good you think you feel. In fact, I didn’t even know I was as bad off as I was until I finally got rid of the extra baggage. It is not “normal” to be tired all the time and get out of breath climbing a flight of stairs. That was me! My new normal allows me the energy I need to be productive all day long without the coffeepot I.V. – I love it!

Jonny went on to say that other “weight belts” holding you back might be too little sleep, a high carbohydrate diet, toxic relationships, and other trapping of modern life that can take our eye of our goals. Working on these challenges goes a long way to achieving our dreams.

As always, we are looking for your comments and feedback, so don’t be shy!

We will be in touch later in the week with 6 Pack 6 results.

Now go out there and Make It Happen!


6 Pack 6 Week 8 and Rules For Restoration

Our 6 Pack 6 Contest has four more weeks left. This is no time to give up or stop the momentum. These last few weeks will set in stone the healthy habits we have been hard at work establishing in our daily routine. So how does the Restoration week from Bootcamp fit in with the program? How can I still maintain my healthy habits if I have a week off from training?

Your answer is in the question itself! It is so important to give your body an extended period of time to fully recover after three months of intense training. That is why we have built in a rest week. This is not is rest week from daily healthy habits, from nutritious eating, and quality time stretching and helping those muscles to recover. Stay the course this next week. Don’t lose sight of the goal. It is healthy habits formed to help us build or maintain a healthy body.

So back to the contest and how this week fits in with tallying points.

The Weekly Six activities are not effected by the restoration week: planning meals, preparing meals, reading the newsletter, trying a new food, sharing progress with others, and  reaching for a personal record. Your personal record might be to score a perfect tally count on eating protein and veggies at each meal, or not eating starchy carbs after lunch instead of hitting a fitness goal.

The Daily Six are effected in the area of training and two meals. During the restoration week and only the restoration week you are to substitute your resistance training with any of the following, professional massage(See Amy at Chichester Massage), foam rolling, rolling on a tennis or lacrosse ball, stretching, or taking a 30 minute walk. Change up these activities so don’t walk each day but stretch one day, roll the next, walk the next etc…

For two of your meals during the week plan to allow yourself a treat meal. This is not a pig out session or an excuse to hit the buffet line but normal portions of a meal that doesn’t fit into your normal nutrition plan. Show these meals with a ‘T’ on your score sheet instead of a check mark.

So how can you maintain healthy habits if you have a week off of training? Focus even more on the other areas of training: nutrition and mindset both help your body with the recovery process. Come back to training the first week of April feeling refreshed, ready to attack each training session.

Have a great week!



And now for this weeks (and month’s) 6 Pack 6 Results…

I cannot tell you how impressed I am with the efforts of the two ladies who battled it out for this months prize package!

Congratulations to Chrissy AND Lisa for the commitment and hard work they put in this month.

There can only be one prize winner, and this month’s package goes to Chrissy S. who put up a perfect score for the month – well done!

As a reminder, here is the prize package which Chrissy won this month. Don’t forget there is one more monthly prize left, and YOU are still in the running! Get those score sheets in!

(1) Gourmet Nutrition Cookbook – $39.95 value
(1) Beverly International Ultimate Muscle Protein or Ultra Size – $47.50 retail
(1) Beverly International EFA Gold (Essential Fatty Acids) – $24.00 retail
(1) Beverly International Super Pak Advanced Vitamin/Mineral Package – $32.00 retail

PLUS a $100.00 check for winning all four weeks!

You want in? Make It Happen!

6 Pack 6 Results

Week 8 Top Ten

Chrissy S. 72 Points
Judy S.
69 Points
Lisa A.
68 Points
Robin S.
66 Points
Linda F.
66 Points
Julie D.
66 Points

Karyn M.

62 Points
Angela D.
62 Points
Nadia K.
60 Points
Greg S.
57 Points

Overall Top Ten

Chrissy S.
572 Points
Lisa A
570 Points
Judy S.
527 Points
Julie D.
524 Points
Robin S.
513 Points
Evelyn P.
508 Points
Karyn M.
490 Points
Greg S.
483 Points
Angela D.
439 Points
Nadia K.
438 Points

Make It Happen!

You Want Me To Do What?

You’ve been training hard for the last 6-12 weeks. You’ve made tremendous strides with your nutrition. You see great progress, but you are starting to feel a little run down. Maybe more tired than usual, a little cranky, perhaps even caught a cold.

These are signs you need some rest. And not just sleeping in a day or two (like that’s possible!) You do need to get your nightly 7 or 8 hours, but it is more likely you need a break from training.

Next week is a scheduled restoration week for our bootcamp clients. If it’s been awhile since you took a break, maybe it’s time you considered taking a week off. It does a body good!

Here’s why:

The Maintenance Manifesto

Learn How to MAINTAIN Your Overall Health, Performance, and Body Composition During Off Weeks

Congratulations! For the last 8-12 weeks you have done a phenomenal job of improving your overall health, body composition, and performance. You have been introduced to a lifelong eating plan, and have been building healthy habits that will serve you for a lifetime.

However, your body can only be pushed so hard for so long before it needs time to recover and regenerate before unwanted chronic overuse injuries present themselves. In addition, you can only follow aggressive fat loss plans for so long before the mental and physical grind begins to wear you down and your results begin to plateau as your body enters survival mode to hold on to as much body fat as possible. This is why it is paramount that we accomplish the following things during the transition week between the various phases of Get Fit NH Boot Camps:

Moving to Maintenance Mode

Physical Rest and Regeneration

  • Our bodies must rest and recover to prevent overtraining 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!

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 1-2 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

Celebrate the Fruits of Your Labor

  • Take some time to reflect on how far you have come since you joined this program in terms of improving your overall health, body composition, and performance
  • Enjoy your results!

Track your Progress from this Last Phase and/or the Start of the Program

Step#1 – Answer the Following Questions

  • How much progress did you make this past phase?
  • Did you meet your goal(s)?

Step#2  – Use Outcome-Based Decision Making

If you met or exceeded your goals:

  • You are on the right track so keep doing what you are doing

If you fell short of your goals:

  • Assess your compliance to our training and the nutrition program you are following. Be honest in evaluating compliance. 90% is what it takes to make realistic progress toward your goals
  • If compliance was not an issue, plan to speak with Dean or Nancy so that we can monitor and adjusts your plans if need be

Step#3— Re-Assess Your Goals

  • Were your goals S.M.A.R.T (Specific, Measurable, Attainable, Realistic, and Trackable)? If not, talk to one of us to re-assess your goals for the next phase of the program.
  • Use outcome-based decision making to determine if you need to adjust your goals for the next phase of the program:

If you met or exceeded your goals:

  • Your goals for the next phase may change based on your progress over this past phase
  • If you have reached your ideal bodyweight, clothing size, or “look”, your goal may now be to maintain it, or maybe these results have motivated you to try to take it to the next level?
  • If your results were better than you were expecting, maybe we should set more aggressive goals for the next phase of the program?

If you fell short of your goals:

  • If your results fell short of what you were expecting, maybe we should set more conservative goals for the next phase of the program?

Take Advantage of Your Free Time

  • This is a perfect time to get things done that you otherwise could not during the last phase of the program (e.g. household chores, doctor’s appointment, travel/vacations, quality time with friends and/or family, etc.)


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!

You will never know how much this means to us and how much this is appreciated. It has been a total team effort from the start and though we provided you with all of the necessary programs to get the results that you were seeking, YOU DID ALL OF THE WORK! We cannot wait to get even better results during the next phase of the program!

Get Fit NH!

Dean and Nancy

To download and print a copy of the Maintenance Manifesto for reference, please click here.

No Wedding Day Jitters With This Workout

Only 10 more days until Tim and Deb get hitched, so I thought I’d follow up on last week’s nutrition tips for brides to be, and talk about the training part of the equation.

Let’s face it, if you are getting ready to walk down the aisle you don’t need one more thing to be stressed out about. Your fitness plan doesn’t need to be complicated or take a ton of time.

Remember last weeks (http://getfitnhbootcamp.com/what-can-you-learn-from-a-wedding/) article where we talked about nutrition?

Here is the key point from that article – EAT to Elevate Metabolism and Lose Fat (NOT Weight)

This week let’s – TRAIN to Elevate Metabolism and Lose Fat (NOT Weight)

Exercise Tip#1- Get Strong to Get Lean:

Strength training strengthens muscle and bone leading to increases in lean body mass that increases resting metabolic rate, which is the number of calories your body requires to function on a daily basis regardless of activity. In other words, strength training will ramp up your metabolism so that you will be burning more stubborn fat 24-7. Who doesn’t want that?

Most people who strength train perform straight sets of the same exercise with super long rest periods in excess of 2-3 minutes. You can accelerate your fat burning and cut your training in half by  performing alternating sets of non-competing exercises with short rest periods between sets. Dumbbell

For example, perform an upper body exercise, then a lower body exercise, and then a core exercise. This will allow for full recovery for each exercise, since you are resting your upper body while performing lower body and core exercises. Furthermore, short rest periods allow for both the completion of more total work at each training session and also create the optimal hormonal environment for fat loss.

Here’s an example of what we are discussing.

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout. Be sure to switch between the 2 exercise options within each category for best results:

Exercise Name
1 Squats OR Deadlifts
2 Push-ups OR Dips
3 Lunges OR Single Leg Hip Extensions
4 Rows or Pull-ups
5 Front OR Side Planks

Exercise Tip#2- Intervals Burn More Fat Than Ordinary Cardio:

With interval training, the focus is on the intensity of exercise (quality), rather than how long you are doing it (quantity). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time. This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative (going slow for long).

The Tabata study compared the effects of four minutes of high-intensity interval training (20 seconds on, 10 seconds off) with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

Below is a sample Cardio Interval Training Workout:

20-10 Tabatas- You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second set up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between body weight cardio exercises like stationary running, jumping jacks, squat thrusts, mountain climbers,etc.(my preferred way) for the ultimate fat burning workout.

Exercise Tip#3- Take Advantage of Non-Exercise Physical Activity (NEPA) In Your Daily Life:

What are you talking about – NEPA? NEPA is the activity you do outside the gym. For example, don’t fight for the spot closest to the grocery store door, fight for the one farthest away. It won’t be much of a fight I assure you. Take the stairs instead of the elevator. If you golf, walk – don’t use a cart. I think you get the idea.

If you find yourself at a desk all day, I would suggest you make your own NEPA – take a 30-60 minute walk on your off days. You don’t need to do a bunch of extra intervals, or another day of lifting weights (see Tip#5), but a walk can do you good.

Exercise Tip#4- Use Total Body Exercises to Build Stunning Arms:

You don’t have to be a genius to know that most brides are really focused on working their arms and shoulders since these areas of the body are often highly exposed in wedding dresses. But, doing a bunch of single-joint, isolation exercises like curls and triceps extensions is not going to get the job done. Spot reduction is a myth- no number of triceps kickbacks will ever put a dent in the arm jiggle.

Rather, you should focus on performing compound, multi-joint movements that work as many muscles in your body as possible (including your arms and shoulders) for best results. Not only do compound exercises allow you to use heavier loads which stimulate maximal lean muscle gain (think push-ups over triceps extensions), but they also burn the most calories and create the optimal hormonal environment for burning the fat covering what you are working so hard for!

To take it to the next level, use total body exercises exclusively in your workouts. Whole body movements that work your upper body, lower body, and core at the same time will allow you to get lean all over in addition to ensuring that you are working your upper body during every moment so that you are ARM-ed and ready for the big day. For example, instead of doing presses, do squat to presses.

Exercise Tip#5- Recovery is Key: Puppy Sleep

Though this may be the least glamorous tip of all, I truly believe it is the most important. Recovery from exercise is where all of the beneficial changes from high-intensity training occur. Don’t forget, a tough workout actually causes small micro-tears in your muscles that stimulates growth and repair. If all you do is work hard and break your body down this can lead to overtraining issues that may results in you limping down the aisle on the big day – not good!

Do yourself a favor and invest in your own personal massage therapist in the form of a foam roller. It’s cheap and easy to use. Simply spend at least 5 minutes post-working performing 5-10 rolls on the most tender and sore areas of your body, with a specific emphasis on your hips and thighs and your upper/mid back area.

This corrective self-massage both lengthens your muscles and improves tissue quality, preventing nagging aches and pains in your joints that can leave you on injured reserve in your quest. Furthermore, self-massage brings blood flow and nutrients to your muscles which accelerate recovery and reduce soreness from high-intensity exercise.

If you don’t have access to a foam roller, you can also use a tennis or lacrosse ball to achieve the same effect.

Well, those are my top 5 workout tips to help you look your best on the biggest day of your life. When it comes to exercise, keep it simple and stay the course. And remember, it’s not about weight loss- it’s about being as visually stunning as possible via losing inches in all the right places.

The Memory Game

We had a blast on Friday playing the “Memory Game” with all our classes.

Nancy shot some video of the 9:00am Ladies class.

Great job ladies!

6 Pack 6 Week 7 and a Bonus Recipe

Weigh MeWho is going to blink first? Once again Chrissy and Lisa tied with a perfect score of 72.

If they remain tied after next weeks results, it’s going to come down to the scale. There is no hiding then!

A big shout out to Robin and Evelyn this week! These ladies overcame some big adversity this week as they dealt with some injury issues. They didn’t use this as an excuse, but did what they could this week to stay on track. I can’t begin to express how impressed I am with their perseverence.

Look, life is not perfect, and you are not going to be in the perfect situation all the time. Things can happen that will knock you off track – if you let them. Life happens – it is how you respond to it that counts. Robin and Evelyn could have used their circumstances to throw them totally off track. They could have had an “all or nothing” attitude, and given up “until next week”. But they realized that just because they couldn’t train for a few days didn’t mean they couldn’t eat well, or log their food diary, or take their vitamin. Well done ladies!

I also wanted to give an extra shout out to Evelyn, who told us this week she reached a milestone she hadn’t seen in 20 years! Ask her about it!

As always, I commend everyone who continues to faithfully turn in their scoresheets every week, regardless of their points. Keep building those habits and reaping the rewards of your efforts!

Ok, here’s that recipe I promised.

This is a wonderful recipe taken from the first volume of Gourmet Nutrition. Easy to prepare, and cooks in the crock pot so it’s ready for you when you get home from work!

Peasant Stew (Serves 4)


2 lbs cubed beef, eye of round, fat removed, or lamb.
2 large turnips, peeled and cut into 1″ cubes
Cabbage, 1/2 medium head, sliced
4 medium carrots, thickly sliced
15 green onions (scallions) chopped
10 medium mushroom, halved
4 tbsp whole flax seeds
4 cloved garlis, minced
1 beef bouillon cube
2 tbsp olive oil
2 tbsp freshly chopped parsley
3 cups water
Salt and pepper to taste


In a large skillet (cast iron is the bomb) brown the cubed steak and minced garlic in half the olive oil, just until the outside of the meat is brown. When the beef is browned, add the water and bouillon cube to the skillet. Bring to a boil, then pour mixture into the crock pot.

With the remaining oil, stir-fry the turnips, scallions and carrots in the skillet on medium high heat for 5 minutes, then transfer to the crock pot.

Add the remaining ingredients to the crock pot, cover and simmer on low overnight (7 or 8 hours) or on high 4 to 5 hours.

Quick, easy and delicious!

6 Pack 6 Results

Week 7 Top Ten

Lisa A.
72 Points
Chrissy S.
72 Points
Karyn M.
70 Points
Linda F.
66 Points
Angela D.
65 Points
Judy S.
63 Points
Julie D.
63 Points
Robin S.
63 Points
Evelyn P.
60 Points
Joanne R.
60 Points
Greg S.
60 Points

Overall Top Ten

Lisa A.
502 Points
Chrissy S.
500 Points
Evelyn P. 480 Points
Julie D.
458 Points
Judy S.
458 Points
Robin S.
447 Points
Joanne R.
432 Points
Karyn M.
428 Points
Greg S.
426 Points
Donna K.
378 Points

Make It Happen!

6 Pack 6 and The TRUTH About Fat Loss

Just a reminder to get your 6 Pack 6 scoresheets in, with your training log, by tonight.  Make It Happen!

When you come to our bootcamps, you will often hear me say “It’s simple, but that doesn’t mean it’s easy!”

And that’s really what I want you to get your head around today, particularly as it relates to fat loss.


“Losing fat is simple, but it’s not easy.”

You know the drill. There are specific steps that you must take in order to achieve your fat loss goals. That’s really what 6 Pack 6 is all about. Establishing habits that lay the foundation for lifelong health – more on that later.

First back to the “Simple not Easy” thing.

I really want you to ponder what I am going to write, because it is ultimately the key to your success.

You must acknowledge and accept that it takes hard work, time and commitment to lose body fat. Once you take this step, everything else become much easier.

Acknowledge and accept that you need help and support.

Acknowledge and accept that you will have to stop eating fast food and prepare healthier choices.

Acknowledge and accept that you need to get to the gym every time you are scheduled, and work hard when you are there.

Acknowledge and accept that you will have to make sacrifices and break bad habits.

Acknowledge and accept that it is worth it, and that the any struggle that you go through now is far less of a price than future regret for what might have been.

Nobody is perfect! Not me, not you, not anybody! – Just do better today than you did yesterday.

There is only one thing that stands in the way of you and and ultimate success – Giving Up!

Just don’t do that ONE thing – and ultimately you will be healthier, happier and living life to your potential.

Now a little guidance regarding 6 Pack 6.Scale

The rules say that to get your daily point for nutrition, you need to eat protein and veggies at 3 of your meals. That will still hold true, but I want to challenge you further.

I want you to take a look at what is going on with your body composition. Take a look at your log over the past 6 weeks, and evaluate how you are doing relative to your goals. Are you seeing the results you are wanting to see? If so, and many of you are, that is excellent! For those who may not be, it’s time to examine why not.

Look at these things first:

Have I been consistent with my training?

Have I planned and prepared what I am eating when?

Have I been logging my food intake daily? (not saving it up for a week and trying to remember. If you have been doing that, you have some explaining to do!)

So say you yes – I have been doing these things and I am  still not seeing satisfactory progress (no Lisa, you are not going to lose 5-7 lbs of bodyfat every week 🙂  Now what?

Now it is time to dial in the nutrition a little tighter. By that I mean start paying a little closer attention to not only quality of your food choices (the focus of 6 Pack 6), but also the quantity of food and timing of certain macronutrients (like starchy carbs).

In particular I would do the following:

Choose starches only for my first meal of the day, and after resistance training (bootcamp). Good choices would be whole or steel cut oats, brown rice, quinoa, etc.  Less than optimal choices would include bagels, potatoes, white rice, instant oatmeal, bread, etc. Your remaining carbs should come from fibrous carbs, primarily green vegetables.

Evaluate how much fat I am taking in, particularly from dairy, and specifically from cheese. If you are eating cheese 3 times a day for snack, cut it back to one and choose other healthy choices that will still help keep you full. Olives, almonds and walnuts in moderate amounts are a great choice.

Evaluate how much fruit I am eating and when. Toward the beginning of the day would be better for fat loss than at the end of the day, when energy requirements are lower due to sleep.

It should be relatively easy for you to implement these strategies, as you have food logs from the last 6 weeks to reference.

The plan is to implement one or two small changes, measure and evaluate, and change again as necessary.

This is impossible unless you are keeping records and knowing what is going down your throat, thus the food logs. You can’t aim if you don’t have a target. Target

I am looking forward to your questions and feedback.

Make It Happen!


What Can You Learn From A Wedding?

As many of you know, our oldest son Tim is getting married on April 3rd. This got me thinking about a few things (besides the fact that I’m way too young to have married kids), but primarily about how having a deadline can be a crucial part of reaching your fitness goals. We have had a few “brides to be” come to bootcamp to get ready for the big day, and I want to warn you – don’t get in her way! It’s amazing what happens when you have an absolute deadline in reaching a milestone – and brides are a perfect example of that – they will do whatever it takes to get into that dream dress and look fabulous on that special day.

But here’s where all this applies to you, even if you are not walking down the aisle anytime soon. You still need a blueprint to get the job done. And when it comes to fat loss, nutrition is the name of the game. These guidelines have and continue to produce body and life-changing results, and when applied consistently can get rid of that ugly, unwanted fat. Remember – the focus is on improving overall health, body composition and performance – don’t zone in on the scale only!

In honor of Tim and Deb, I am going to call this outline the “Fit Couple Mentality”.

EAT to Elevate Metabolism and Lose Fat (NOT Weight)

Tip#1- Stay Hydrated:

  • Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. A dehydrated organism cannot effectively lose body fat!
  • Drink 1-2 cups of water for every 15 minutes of vigorous activity to maintain optimal performance and to prevent dehydration during your workouts.
  • Consume at least 3 servings of antioxidant-rich green tea per day to boost your immune system and accelerate recovery from exercise.

Tip#2- Eat Early and Eat Often:

  • Eat immediately upon waking and then again every 2-4 hours after that for a total of 5-6 feedings per day. This is a staple for any solid fat loss nutrition plan because it allows your body to starve the fat and feed the muscle, optimizes performance, and prevents your body’s starvation signals from going off- signals that will slow fat loss to a snail’s pace.
  • The dietary breakdown is 3 total meals per day consumed at breakfast, lunch, and dinner time, 3 total snacks/day consumed between meals and before bed, and workout nutrition in the form of a protein or amino acid supplement consumed around your training sessions.

Tip#3- Focus on the Essentials:

  • Consume a wide range of organic lean proteins of animal origin at each feeding. A great rule of thumbs is to consume at least a fist-sized worth of anything that had a face or a mother and ran, fly, or swam at some point (sorry, doesn’t sound as appetizing this way, but it’s one way to remember!).  Protein is not only the only macronutrient responsible for building and repairing that lean muscle tone but it also allows your body to best starve its ugly, unwanted fat stores. In addition, the sheer consumption of protein elevates metabolism and burns calories because the thermic effect of feeding since protein is more than twice as energy costly for your body to digest than fat or carbs.
  • Consume a wide range natural fats at each feeding (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat.
  • Consume a wide range of fruits and veggies at each feeding (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

Sample One-Day Menu

Breakfast- 6am
Scrambled Omega-3 Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack- 9 am
Mixed Raw Nuts and Fruit/Veggies of Choice

Lunch- Noon
Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack- 3 pm
Full-Fat Cheese and Fruit/Veggies of Choice

Dinner- 6 pm
Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack- 8 pm
Wonder Bowl:
Mix of Full-Fat Cottage Cheese, Protein Powder, Flax Meal, and Raw Nut Butter

Tip#4- You NEED These 2 Supplements:

  • Take a daily whole food based multi-vitamin for your gender. Ensuring adequate intake of vitamins and minerals is essential for your body to function optimally, especially for people who struggles to get at least 8-12 servings of fruits and veggies per day.
  • Take a high quality essential fatty acid (EFA) or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

Tip#5- Think Fiber First When It Comes To Carbs:Wheat

  • It is critical to focus on carbohydrate quality first AND then quantity second. In terms of quality, all carbohydrates (outside of dairy) that you eat should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving. In terms of quantity, we have found most females achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.
  • Use The Carb Reduction Blueprint: Use the following step-by-step process in the exact order listed to breakthrough any plateaus in your quest to get into that dress:

Step#1– Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. fruit, honey, etc.). This will results in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.

Step#2– Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

Step#3– Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.

Step#4– Replace all fruits with green veggies (or any other veggies BESIDES corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.

Step#5– Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article).

So there you go – Wedding day, class reunion, family gathering, whatever drives you to look and feel great – sticking to this plan will make sure you show up looking and feeling great!

Congratulations Tim and Debra – May your marriage be a blessed one full of joy and happiness in life and with each other.

Love, Dad

Tim and Deb

6 Pack 6 – Halfway Home!

Chrissy and Lisa tied again this week – it’s getting sorta hot in here!

Please take note: Due by Tuesday March 17th – Your training log for this week (March 8-15) needs to be turned in with your score sheet. It should include day, date, activity and time of workout at a minimum.

Everything works, but nothing works forever!

We are halfway through 6 Pack 6, and we are seeing some great results. I am proud of the effort you are putting in! This is the time to keep your focus, be consistent, persistent, and determined!

What brought that up?

Well I want to address a question that has been coming up lately.

It goes something like this “I was going along great, losing weight and inches, and all of a sudden this week it stopped. What am I doing wrong?”

Well unless you started visiting KFC 7 times a week, probably nothing.

It may just mean you have hit a plateau.

Following is an article taken directly from our “Weight Management 101” series. It addresses common challenges and strategies for overcoming plateau’s – a period where you don’t seem to making any more progress.

Please take time to read it, as you will gain good insight to what is happening, why, and how to blast through it!

Good Food Choice Scale

Here are the main points I want to emphasize:

Don’t drop your calories to unhealthy levels.

Do keep your body well nourished with healthy foods.

Do get the rest and recovery we recommend. 7 days off every 8-12 weeks. Our scheduled rest week is March 30 to April 5.

Do read the rest of this article and find out why!

Hitting a plateau is a common experience. It can be one of the most de-motivating things to happen.  Plateaus are the number one reason why people abandon exercise.  They bring on feelings of discouragement, confusion, and utter frustration. Thankfully, overcoming it is easy… all you need to do is prepare for it to happen and know the steps to take to overcome it.

What is a plateau?
The human body has a regulatory mechanism that works to keep the amount of energy you consume in balance with the amount of energy you use. In other words, the body does not like to lose weight, thus the slowing or halt of fat/weight loss in spite of exercise consistency and consistent, proper food intake.

Look at the experience of a plateau as a good thing!  Your body telling you “I am ready for the next stage”- “I have conquered this current routine” – “Give me something new!!”  This is when fitness gets fun and you can add creativity to your routine.

The human body is amazingly adaptable for a variety of reasons.  What you first need to do is identify the reason for the adaptation and make then proceed with the proper changes.  

Plateaus: The Reasons & The Solutions

Lowering calories too far…
“It takes calories to burn calories,” which is true both internally and externally.  Internally, the body simply slows its metabolic rate (burns fewer calories) when it senses a decrease in food intake.  The body still functions correctly, but requires fewer calories, creating hunger and preventing fat loss.  Externally, the body is tricked into doing less,(i.e., you get lazy, tired and therefore, move less and more economically).

What to do…
To prevent a plateau, keep your calories slightly below the amount recommended for maintenance to keep your metabolism and energy levels high during exercise and daily activities.  A deficit greater than 500 to 700 calories makes it much more difficult to maintain lean muscle.

Loss of lean body mass
Lean body mass uses up to eight times the calories as fat does. Therefore, loss of enough of this fat burning commodity (muscle) dramatically lowers metabolism and brings fat loss to a screeching halt.

What to do…
Keep your body nourished with supportive foods and a quality multivitamin. Follow your exercise recommendations; resistance training at least 3 times a week, no more than 20-30 minutes of cardio.

Net weight loss
The less you weigh the fewer calories it takes to move your body, even during exercise.

What to do…
Concentrate on increasing lean muscle through resistance training. This is an ideal way to compensate for the fat loss of calories, due to net weight loss, and enhance your look.

Body becomes Efficient
The body is required to make hundreds of internal changes to adjust to different workloads. Each of these reactions consumes calories. Therefore, once the body stops repairing muscle from exercise or adding new cellular machinery, the calories burned to make these changes are no longer spent and the amount of energy your body uses decreases.

What to do…
Never let your body get used to exercise.  Keep it guessing by changing frequency, intensity, type or time of exercise.


OH Press Pink Dumbells

More exercise is not always better. Just as in under-eating, overtraining may decrease the amount of calories you burn. This is partially due to adaptive thermogenesis, (a survival mechanism). In other words, there may be a point of diminishing returns, when an increase in exercise energy expenditure is negated by an equal decrease in non-exercise energy expenditure.  This negates the additional work, at least until expenditure is dramatically increased and/or calories decreased. By the way, the girl to your right is in no imminent danger of overtraining!

What to do…

Take at least seven days off from your regular exercise routine (this should be done every 12 weeks, regardless).  Start back with less and a different type of work and increase only as necessary (e.g., the least amount of specific work to initiate change).  Your metabolism and daily activities will reset and increase again.

Enhanced physical condition
When you are in overall better shape, your system is more efficient – burns fewer calories to operate. The primary benefit of exercise is to improve health through an

appropriate regime.  Improved health can cause a slower resting metabolic rate.  In other words, fewer calories are burned during normal daily activities.  This is partially due to an increase in cardiopulmonary efficiency (e.g., lower resting heart rate).

What to do…
Stick with your goal of staying healthy.  Concentrate on exercise intensity and type changes for a longer “after-burn” (calories burned above the normal resting metabolic rate after exercise).

Just as a well-tuned car gets better fuel economy, a well-tuned body can also thrive on less fuel (calories) when consistently challenged.  By making a few changes, you can jumpstart your routine and see positive results in no time.

Remember, the best ways to stave off a weight loss plateau involve boosting your metabolism, not decreasing your calories. Consider the following Plateau Busters:

  • Reassess exercise time and intensity. If you’ve walked 30 minutes, three times a week for a few weeks, that’s great! But it’s time to add small bouts of extra intensity so 20 minutes now feels challenging. Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger.
  • Reassess exercise activities. Try new activities to cause muscles to be challenged and burn more calories.
  • Consistency. Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.
  • Avoid the scale. Focus on inches lost and the leaner you are becoming.  Your body fat percentage will decrease significantly over time.

Measure Don't Weigh

  • Make sure you are eating smaller, more frequent meals. Every time you eat the right amount and type of foods, you give your metabolism a small boost.
  • Reassess the short-term goals that you made in Session Two to be sure you’ve selected the right strategies. Perhaps you need to re-evaluate the goals you made and come up with new solutions.
  • Use your Fitness Journal to track and view how far you’ve come and how well you’ve done. This positive feedback will hold you accountable and help you stay motivated.

6 Pack 6 Results

Week 6 Top Ten

Lisa A.
72 Points
Chrissy S.
72 Points
Robin S.
71 Points
Evelyn P.
71 Points
Judy S.
68 Points
Angela D.
67 Points
Julie D.
65 Points
Joanne R.
62 Points
Nadia K.
62 Points
Gretchen W.
62 Points

Overall Top Ten

Lisa A.
430 Points
Chrissy S.
428 Points
Evelyn P. 420 Points
Julie D.
395 Points
Judy S.
395 Points
Robin S.
384 Points
Joanne R.
372 Points
Greg S.
366 Points
Karyn M.
358 Points
Gretchen W.
329 Points

Make It Happen!