Must Be A Full Moon at Get Fit NH Bootcamp!

We had all sorts of craziness going on this morning!

  • The 9:00am ladies class practiced field sobriety tests (what’s up with that Rachel?)
  • At the 8:30am ladies class Celeste lost her tennis ball
  • The 5:00am class had a fashion show
  • The 6:30 am class had a ban on cheaters
  • and the 6:15 class, the ENTIRE 6:15 class, ran hills!

I can’t WAIT to see what the 4pm and 6pm classes have up their sleeves!

What a fantastic week at Bootcamp! You all worked hard, laughed hard and moved one step closer to your goals. We’d like to extend a special welcome to all our new members as well as those who are doing their 2 week trial. It’s always a lot of fun for us as coaches to see how the classes are so welcoming and encouraging to the “newbies”. You guys rock!

Here’s a few pictures from all the adventures of the last week…

Kerrie and Erica flashing a Referral Reward – $50 bucks!

Erica and Kerrie

6:15 Running “THE HILL”

The Hill

Mark, is that DIRT on your shoe?

The Shoe

The 5:00am class looking GOOD!

Fashion Show

Thank-you all so much for Making It Happen –  You guys are the best!

Nancy and Dean

No Flu For You!

Sick GirlLet’s face it, none of us enjoy being sick. With all the talk of H1N1, now is a good time to review some simple strategies to to stay healthy. There are positive steps you can take everyday to boost the chances of avoiding sickness. Don’t accept the fact that “everybody gets sick”.

Boost your immune system with the following strategy:

  1. Eat a nutritious diet full of vitamins, minerals and antioxidants, and remember that sugar suppresses your immune system.
  2. Drink plenty of water and green tea
  3. Get to bed early and get a good night sleep – consistently!
  4. Exercise regularly. Your body produces antibodies when you train vigorously, boosting your immune system.

The CDC offers the following daily preventative actions:

  • Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
  • Avoid touching your eyes, nose and mouth. Germs spread this way.

Keeping your training space cold and flu free

We have consulted with commercial cleaning experts as to the best cleaners and disinfectants to use. This solution is used to mop the floors in our Epsom facility, as well as disinfect the bands and other equipment. Alcohol based hand rubs are available to use as needed and after training.

The Concord facility has a cleaning service that cleans on a nightly basis. We will be spraying the CDA mats after use each day.

Sharing of yoga and/or training mats in Epsom will no longer be allowed. A good quality mat costs less than $25.00, so please purchase one for your own use if you prefer to train on one. Please write your name on your mat.

Let’s all pull together and do what it takes to stay healthy this winter!

Make It Happen,

Nancy and Dean

Friday is Fun Day!

During today’s training I asked Jane how she was doing, and she answered “Good, because you only kick our butts on the days that end in ‘y’ ” – I thought that was a great point!

In keeping with our theme of “Fun Friday” I am passing along an interview with an internationally renowned physician that Tammy sent me. There is some real wisdom in here…somewhere!

Have a great weekend, and Keep Making It Happen!

Dean & Nancy


Thumbs Up!Q: Doctor,  I’ve heard that  cardiovascular exercise can prolong life. Is this true?
A: Your  heart is only good for so many beats, and that’s it…don’t waste them on exercise. Everything wears out eventually.Speeding up your heart will not make you live longer; that’s like saying you can extend  the life of your car by driving it faster. Want to live longer? Take a  nap.

Q: Should  I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these?  Vegetables.  So a steak is nothing more  than an efficient mechanism of delivering vegetables to your  system. Need grain? Eat chicken.Beef is also a good source  of field grass  (green leafy vegetable). And a pork chop can give you  100% of your recommended daily allowance of vegetable  products.

Q: Should  I reduce my  alcohol intake?  
A: No,  not at all.  Wine is made from  fruit. Brandy is distilled wine,  that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: How  can I calculate my body/fat ratio?
A: Well,  if you have a body and you have  fat, your ratio is one to one.  If you have two bodies, your  ratio is two to one etc.

Q: What  are some of  the advantages of participating in a regular exercise program?
A: Can’t  think of a single one, sorry.  My  philosophy is: No Pain…Good!

Q: Aren’t  fried foods bad for you?  
A: YOU’RE  NOT  LISTENING!!! …..  Foods are fried these days in  vegetable oil.  In fact, they’re permeated in it. How could getting more vegetables be bad for  you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be  doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?  
A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It’s the best feel-good food around!

Q: Is swimming good for your figure?  
A: If swimming is good for  your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?  
A: Hey!’Round’ is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

For those of you who watch what you eat, here’s the final word on nutrition and health. It’s a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine and suffer fewer heart attacks than  Americans.

4. The  Italians drink a lot of red wine and suffer fewer heart attacks than Americans.

5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.


Eat and drink what you like. Speaking  English is apparently what kills you!

An apple a day…

It is no big secret that the majority of our members are the awesome ladies of Get Fit NH Bootcamp. However we do have quite a few men joining our ranks,  and I snapped a few shots of our Concord guys (and a few ladies too) getting it done, just to prove it!

A special thanks today goes to Steve, who put one of our Referral Rewards cards in the hands of his friend Rich, who then joined him at bootcamp. That earned Steve a cool $50.00 bill this morning – Not Too Shabby! If you’ve run out of cards (or don’t know what I am talking about) please ask us and we will get some into your hands!

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I had a great time recently visiting our local apple orchard with my three youngest kids. It was a perfect autumn day with a spectacular view was topped off by wonderful apples. Macintosh, Mollys, Red Delicious, and about a hundred other varieties filled the trees. I couldn’t ask for a better morning or a healthier example to give my kids. We walked up endless rows of trees picking as we went. The apples were delicious. There is nothing like eating a freshly picked apple.

Who knew? An activity totally centered around food and very healthy!

We liked it so much we are going to do it again, and we want those of you who can to join us Friday, September 25th at 11:00am at AppleView Orchard in Pittsfield. Bring a lunch for a picnic on the grounds. For a map to the orchard, click here…

Now I need some recipes to preserve some of these apples. Does anyone have a good apple recipe to share? One of my favorites is below!

Maple & Apple Walnut Oatmeal

  • 1 Cup Water
  • 1/2 cup old fashioned oats (not instant)
  • 1/2 tsp cinnamon
  • 1/2 of our favorite variety apple, cut into small chunks
  • 1/4 chopped walnuts
  • 1 tbsp Real NH Maple Syrup
  • 1/4 cup water
  • 1 scoop Vanilla Ultimate Muscle Protein

Bring 1 cup of water to a boil then add oats and cinnamon. Reduce heat to low and simmer until liquid is absorbed, stirring occasionally. Remove from heat and stir in apples, walnuts and Real NH Maple Syrup. Stir remaining 1/4 of water into UMP vanilla until smooth, adding more water as desired, then pour over oatmeal. Makes a great breakfast or post-workout meal!

Supplement Peddlars Not Welcome!

Received a great question from Heather on our Facebook account over the weekend (you can friend me @ and since we are asked about it all the time, I thought I would share it with you, as well as my answer (plus a little more…)

Healther asked “Got a question for you. Do you take and do you recommend nutritional supplements?”

The short answer(s) is “Yes ” and “Yes”.

We do recommend supplements, but we always put the emphasis on the word “supplement”. We consider them something to be added to a sound nutrition plan, not as an attempt to “make up” for poor nutrition with pills and potions.

My recommendation is this, in order of “Where should I spend my money first?”:

1) Spend your money on real food first. Lean proteins, vegetables and fruit are the foundation of a sound nutritional plan.

2) Make sure your pre/post workout nutrition is in order. It is critical that your body be supplied with “mortar” (protein/carbs) when you are building brick walls (lean tissue). We have found that a supplement such as Ultimate Muscle Protein or Prograde Workout are excellent choices.

3) A good whole food multi-vitamin designed for men or women specifically will help provide your body with the vitamins and minerals it requires for optimal performance and fat-burning. Prograde VGF 25+ is an excellent choice.

4) An essential fatty acid supplement such as EFA Icon can promote fat loss, reduce joint pain and reduce inflammation.

What about fat burners or other supplements designed to “boost metabolism”?

I would say 99 out of 100 are garbage, and the remaining are pretty useless until you get those 4 above taken care of – ’nuff said…

Got a question about supplements? Put it in the comment box below…


Much thanks goes to Mark, who spent incalculable time researching what we are finding to be a startling link between yoga and alcohol consumption…

Who knew? (scroll over pic for title…)

BTW, just teasing Karen!

Have a great day, and…

Make It Happen!


Savasana Position for total relax.

 Balasana Position for peace and tranquility.

 Setu Bandha Sarvangasana Positon for the brain and tired legs.

  Marjayasana Position for the spine..

Halasana Great for back pain.

  Dolphin Good for the shoulders, legs and arms.

  Salambhasana Strong mucles for legs and arms.

  Ananda Balasana Good for the hips.

 Malasana back and lower legs

 Pigeon Good for body and mind.

Fast Food Shopping at the Grocery Store

I’m late for a meeting, I’ve been teaching classes all day, the kids were acting up, and I walked out of the house unprepared for the evening ahead. Have you ever been in a situation like this before? Of course you have, but how can you change it around and end the day on a good note? What can you do?

Go hungry?
Stop at the dreaded hamburger joint on the corner?
Grab something at the gas station convenience store?
Or go grocery shopping?

GroceryI say go grocery shopping. Yes, hit the nearest food store for you dinner meal. Here’s a few ideas to grab quickly and go.

Hit the salad bar. Most store now feature a salad bar stocked with all the trimmings. As always you want to avoid items in heavy sauces and oils. Fill your container with salad greens, add your favorite veggies, throw in a few pieces of fruit, top with a sprinkling of cheese, sunflower seeds, and add a hard boiled egg or a few slices of ham and your good to go. Don’t forget a fork or you’ll be hard pressed to look good at your meeting with salad drippings all over you.

Go to the Deli. What a great way to build your own sandwich. Delicatessens are more than happy to slice 3-4 pieces of your favorite meats and cheeses. No need for bread. Just roll the cheese inside a piece of meat and eat it naked. No, you’re not naked  – the sandwich is!

Some delis also carry rotisserie chicken, They are already cooked and kept warm. Again don’t forget to pick up a utensil pack at the salad bar.

In a real rush, grab a single serving of almonds, walnuts, or sunflower seeds along with your favorite piece of fruit that has a peel. Fast Food Grocery Style!

When Dean and I were in New Jersey a while ago, we couldn’t find a decent restaurant to eat in that was close to the hotel so we went shopping. We stocked the small fridge in the hotel room with roast beef, swiss cheese, fruits, and nuts. It was fantastic to have the option just to run up to our room in between seminars for a light snack. It was way better than hitting the candy machine.

Don’t settle for less than the best choices for your best body!


Keep Your Gut In Check With Natures Probiotic – Yogurt!

Yogurt has long been cited as healthy, but many people don’t realize how valuable it can be for your health. Yogurt is helpful for boosting your immune system, relieving ulcers and helping to fight yeast infections. Yogurt has these great benefits because of the unique way it is made. Milk or cream is mixed with live active cultures of ‘good’ bacteria. These ‘good’ bacKJ and Amyteria actually fight off the ‘bad’ bacteria that can make us sick and that cause yeast or urinary tract infections. We also need a balance of these bacteria to keep our immune system healthy and promote good digestion.

Antibiotics are one of the most harmful medicines when it comes to this perfect balance our bodies require. Lets compare taking antibiotics to clear cutting a forest. Clear cutting a forest is cutting down every tree and brush in a certain area. This basically leaves the land barren. Now apply this to our body. Antibiotics are the initial clear cutting of every organism in our digestive tract. The diarrhea that often occurs while taking antibiotics is like the erosion that happens after clear cutting the land. The Yeast infection is the quick undergrowth that occurs next. The tree farmer wants new tree growth but the quick growing undergrowth cuts back the amount of young saplings that survive because they don’t have the sunshine and other nutrients they need. So when you have to take antibiotics you should also take a probiotic to return your digestive track back to its healthy state full of live healthy bacteria. One form of probiotic is Yogurt.

When purchasing yogurt look for these qualities:

  • A natural product. Organic is best.
  • A yogurt that does not have added sugar, high fructose corn syrup, or trans fats.
  • A yogurt that is not pasteurized after the cultures have been added as this will kill the cultures and you will not reap their benefits.
  • Buy yogurt farthest from the sell by date. You want to eat fresh yogurt. The live ‘good bacteria are at their best and most active. Buying local yogurt instead of big commercial yogurts help to ensure they are the freshest.

Yogurt can be incorporated into your diet in a variety of ways. By adding fruit, berries, granola or nuts to your yogurt, you can turn it into a delicious replacement for your usual dessert.

One way to make sure the yogurt you are eating is fresh is to Make It Yourself! I use starter from Stonyfield as it is local and organic, plus it just makes great yogurt. It might take you a couple of tries to get it just right, but it is well worth it. Give it a try, and if you have any questions just let me know!

Nancy’s Recipe for the Freshest Yogurt Anywhere

Yogurt Making¼ cup plain yogurt
4 cups milk

Heat milk in a double boiler until it reaches 180 degrees. You can use a regular pot but you will have to stir it constantly so it doesn’t scorch on the bottom. Let the milk then cool to 120 degrees. Using a whisk slowly add the yogurt into the milk and mix well. You do not want the mixture to foam up so mix slowly. It is essential that you use a thermometer to keep the yogurt at the right temperature. If the yogurt cultures go above 120 it will kill them but if they are below 100 they do not grow and multiply which thickens the yogurt.

Yogurt MakingAfter you have mixed the yogurt in with the cooled milk pour this into quart size glass jars and seal with lids. This mixture needs to be kept at 120 until it thickens. This time will vary depending on your yogurt culture. Remember the freshest is the best so try to buy a local organic brand. I use Stonyfield yogurt. You can keep the yogurt in your oven with just the oven light on but I like to use a small cooler. I place the jars in the cooler and fill up the cooler with warm water. The water and the cooler insulate the heat inside the box as the cultures do their thing. Check it after an hour. You are looking for yogurt that is just starting to gel or thicken. If you wait until it is solid the yogurt will have a sour flavor. (if this happens just use it for cooking or smoothies and make more for eating). When your yogurt is done just put it in the refrigerator. Let it cool and then eat.

Making yogurt takes time to master. Here are a few tips I have learned:

  • Always use clean sterile equipment so only your yogurt culture is growing.
  • Use a thermometer.Amy Yogurt
  • Don’t get discouraged if your first batch isn’t exactly right, Practice makes perfect.
  • Some whey will separate from your yogurt as it cools simple stir it back in or pour it off.
  • If your yogurt is not as thick as you want leave it in the warmer for a longer time.
  • Sweeten your yogurt as you use it instead of trying to add sugar to the milk culture.
  • Use yogurt in recipes in place of milk, in smoothies, or top with your favorite fruit, nuts, or granola for a quick snack or breakfast.

I’m A Princess!

AmyMy youngest daughter is two and her sister loves to dress them both up and play make believe. To my amazement old hats, loud shiny beads, my dress shoes, along with a frilly dress transform my girls into ladies from a different era. They are no longer 2 and 4 but full grown ladies of the court.

Princess Amy and Princess Karalynn reign supreme!

Now was it their lovely dress that transformed them into princesses? NO, they believed they were royalty and they became royalty. As adults we have “matured” to know our outer appearance does not make us who we are, right?

When did we lose the ability to dream and Make It Happen?

If you see yourself as a wonderfully dressed, healthy, all-put-together woman, mom, or business professional – why can’t you become that? You can become what you visualize. Don’t settle for being less than you want to be!

Dream and dream big.

Here’s to being a kid again and living life fully.


The Big Red Button

America is obsessed with quick fixes.

If it doesn’t happen immediately, I don’t want it.

Give me the big, red easy button.

Well, the truth is fatloss is tough work.

You’re gonna have to sweat.

You’re gonna have to breathe heavy.

You’re gonna get a little sore.

You’re gonna have to do it for longer than 30 days.

But when you choose the long haul…

You’ll look and feel amazing.

You’ll burn your fat jeans.

You’ll walk up the stairs without huffing and puffing.

You’ll never sit on the sidelines again.

Get off the sidelines and Click Here to join Get Fit NH Bootcamp today!

Make It Happen,


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Bonus Recipe (one of Dean’s favorites):

In honor of Tim P. (Indian to most of us – here is a fantastic recipe just in time for the Brussels Sprout harvest here in NH!

Roasted Brussels Sprouts

1 ½ pound Brussels sprouts, ends trimmed

3 Tablespoon olive oil

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

Preheat oven to 400 degrees. Place Brussels Sprouts, olive oil, salt, and pepper in a large sealable bag. Seal and shake to coat. Pour into a baking sheet and bake on center rack. Roast for 30-45 minutes, shaking pan every 5-7 minutes to prevent burning. The Brussels sprouts will be almost black, dark brown when done. Serve immediately.