The Maintenance Manifesto

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 new ways to think about training and eating, 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

Frazzled Coffee Drinker1.) 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!

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

3.) 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!


4.) 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)?

SuccessStep#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?

5.) 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


Never Fast Enough

Human beings are impatient.

We want what we want, and we want it NOW! (disclaimer – this post is heavily influenced by the fact we have a two year old 🙂

But are we adults any better?

Not really – we want fast service, fast food and fast cars.

And when we want to lose weight we want it to happen light-speed fast!

One of our classes got into a discussion about when I was on my weight loss journey, and I told them that I tracked my weight loss during that time, and that I would find that chart and post it.

I started the chart when I weighed 250 and it stops when I broke 200 for the first time. In my case this took a period of a little over three months.

There is a couple key things I want to point out:

1) My progress was not linear. By that I mean that some days my weight actually went up. Where would your mindset be if that happened to you?

2) My rate of weight loss was about 3.5 pounds a week over that period of time. I was drastically overweight, and my body could handle that rate of loss. Not everybody can and will lose at that rate, but it can be done.

I have often been asked what was the key to my weight loss, what’s the “secret”?

Here it is – there is no secret, and you need to stop looking for one.

Now there are a number of components to successful body composition change – “weight loss”.

Quantity and type of exercise

Quantity of food

Quality of food

Rest and Recovery

Social Support

and others.

But the common thread I see for clients who steadily and successfully reach their goals is this –

They completely change their mindset, and that’s what I did.

It wasn’t anyone else’s fault that I was obese – end of story.

Only when I took complete responsibility did I start to make real progress.

Stopped looking for the latest pill, potion, lotion, ab-blaster, and diet program.

Applied daily effort toward my goals.

Learned how to exercise to encourage my body to lose the fat.

Learned and applied rational, healthy principles to my nutrition plan.

Let myself make a mistake without beating myself up about it, getting depressed, and heading to the all-you-can-eat buffet.

Perfection – not gonna happen. Don’t let the quest for perfection get in the way of your progress. You will never be perfect – get over it. When you fall down, get back up.

I say it often – I am nobody special – if I can do it, so can you!

I look forward to working with you as you reach and exceed what you thought was possible.

Make It Happen!


Weight Loss Chart

SMART Goal Setting With J.

So I asked one of our long time Get Fit NH Bootcamp members (“J.”) for some feedback on our new “21 Day Steps to Fitness Success” plan, due to roll out on July 6th.

She had such incredible things to say about goal setting, I am sharing our dialog here!

I asked J. for some input, and this is what I got back…

J: Very nice I get a lot out of all your informational pieces….The only other thing I would say is to use the SMART goal format for peoples monthly goals. As a past sales coach I always used SMARTS with my clients and I love the idea that its all their ideas so they are already sold on the actions it will take to reach there goal.

Me: Great ideas J. – thank-you for your input. Do you have a specific format you use for the SMART goals?”j

J: I would have them on a piece of paper write down the left side of it S for specifically what are you going to do M measure how are you going to measure it A actions what actions are you going to take to reach this goal R what is the result T the timeframe you are going to do this in.

So here is what mine might look like:

S: I want to be a size 6 for my 10th wedding Anniversary in Sept
M: I will measure my waist each Monday at Bootcamp, I will track my weight each Monday also
A: I am going to workout min of 4 days at Bootcamp, I am going to run hills every day I am at Bootcamp, I am going to use my food log everyday to track my food intake, I will drink 96 oz of water a day, I will consume nothing white(flour sugar breads rice pasta)
R: I will be able to wear a dress I feel good in for dinner at our Anniversary dinner
T: My timeframe is to weekly check each on of my actions are being completed and 9/25/09 is the dinner date.

On TargetNow THAT is what I call goal setting!

There is only one more thing I would add in there. What is your consequence for not reaching your goal?

It is important that we not only reward ourselves for goal achievement but hold ourselves accountable when we do not. It takes character to hold yourself to a consequence you find really terrible.

The “best” consequence I ever heard? Eating a can of dog food, and no, I am not kidding, and yes, the goal was reached.

Wouldn’t you?

Many Thanks To “J.”

Make It Happen!

Family Fun

I have really enjoyed getting to know all our new members in Concord, and have  been able to meet many of you in the early Epsom classes as well.

At the core we are a family business. Everything we do revolves not only our  immediate family, but our training family as well. We really appreciate you letting us be involved in reaching your fitness and performance goals, and it is always a lot of fun to hear about what is going on in “real life” as well.

A few of you in the Concord class (o.k. it was Celeste 🙂 wanted me to put up a few pics of the family, so here goes.

In case you were wondering, here are names and ages…

Tim 22, is married to Debra.

Jeff 21, wants to get married to Kimberly, (but only after he is done with his undergraduate work, right Jeff?)

Andrew is 6

Karalynn (KJ) is 4

Amy is 2

Also pictured is my much younger (just ask her) wife Nancy.

So now you know!

Have a great weekend!


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Health Care – Do It Yourself!

As you are probably aware, there is a big debate raging in the US regarding the issue of health care. Proposals are flying all over the place from all quarters on how to “fix” the system.

I have a simple solution to the problem.

It has taken me years to figure it out.

Personal trial and error.

You ready for it?

Don’t Get Sick!

I know what you’re thinking – “No kidding wise guy!”

But I am completely, honestly and 100%- Not Kidding!

I mean seriously, does this prize winning pie chef look healthy?

He took charge of his health, and so can you!

The #1 thing YOU can do to make the biggest impact on the “Health Care” system is to STAY OUT OF IT as much as possible.

Now I understand that accidents occur. We are fragile beings and things break – and our medical system is the best in the world at fixing traumatic injuries.

But when it comes right down to it, accidents are a relatively small part of the overall picture.

Take a look at the leading causes of death in the United States as put out by the Centers for Disease Control.

  1. Heart Disease: 631,636
  2. Cancer: 559,888
  3. Stroke: 137,119
  4. Chronic lower respiratory diseases: 124,583
  5. Accidents: 121,599
  6. Diabetes: 72,449

Of the top six causes of death, accidents cause only 7.38%.

What is the common thread of the other 92+ percent?

They are largely behavior related diseases.

Too much food, too much sugar, too much alcohol, too much stress.

Not enough exercise, not enough sleep.

Not much there that has a thing to do with health insurance, who pays what and when, ppo, hmo, socialized medicine or any of that baloney.

I am not insensitive to genetic disease and inherited traits. Those things are real and do occur.

The fact is way too many of us have used them as an excuse, as if somehow the fact that your dad had heart disease means you should be 100 pounds overweight and taking 5 different drugs.

I have seen what happens when our clients take charge of their own health. You want to control health care costs? Think about how much you will save when you aren’t paying for thyroid meds, or multiple blood pressure meds, or drugs to help you control your blood sugar! I have seen that happen over and over (never take yourself off, always consult your doctor)

See how much better your back feels when you become flexible and can move freely again.

See how much more productive you can be when you have the energy you did 20 years ago.

It can and does happen, becuase we see it every day.

But it’s up to you!

Not your doctor, not your spouse, not your brother, sister, father, mother, boss, congressman, senator or president.


You are reading this because you are ready to make a change, and I applaud you.

And that’s why we are here, to help guide you as you take charge of your own health and well-being.

Use the resources on this site, talk to your trainer, leave a comment on this post.

We want to hear from you. We want you to achieve your goals and dreams.

Make It Happen!


Eat Raisins, Don’t Look Like One!

Human beings are made up of 2/3 water. We need to drink plenty of water to maintain an over all healthy body. Our organs need to stay hydrated to function properly.

Did you know that your skin is the largest organ of the human body?

Your skin is crying out for water too!

Dry skin is usually associated with winter but summertime also has its drying elements. Sun and wind are the two main contributors to dry parched looking skin. I love being outside in the summer. I enjoy basking in the sun and if I can do it while enjoying an ocean breeze – Wow!

I don’t want to look like a dried raisin though. If we are to understand how to moisturize our skin we need to understand skin.

There are three layers to our skin.

  1. The deepest layer is where our body stores all the fat we use for energy, it also helps regulate our body’s temperature and it protects our inner organs.
  2. The middle layer is the thickest layer. Here we find all the nerve endings, blood vessels, sweat glands and hair follicles. The dermis also holds the oil glands that keep the skin properly lubricated and impervious to water. Two proteins, collagen and elastin, found in the dermis support the skin’s top layer and provide shape, tone and flexibility.
  3. The top layer is our protector. It is a barrier against the outside elements like the sun, wind and temperature. Just as important is its ability to protect us from outside invaders like germs and viruses.

Obviously, anything that affects the all-important top layer can dry out your skin-sun and wind both rob skin of moisture. Adding a topical moisturizer helps add moisture back to this layer but what about the underlying layers? What can you do to help keep your skin soft and touchable?

Water BottlesAs your body’s largest organ, your skin depends on the nutrients in your diet. You have to feed your skin well if you expect it to stand up to wind and sun.

  • Eating fish, rolled oats and ground flaxseeds frequently as these foods are high in omega-3 fatty acids, which help the skin retain moisture. Include other healthy oils, such as safflower and olive oil, in your meals. Supplemental omega-3s, in the form of flaxseed or fish oils, can also help.
  • Taking a quality vitamin that contains vitamin A, B, and C are vital. Vitamin A helps with skin growth and repair while Vitamin B is a powerful antioxidant. Vitamin C promotes the growth of collagen, which provides skin with its structure.
  • Bathing or showering for too long, or using water that’s too hot, can actually cause your skin to lose moisture. Prolonged visits in a bath or shower washes away your skin naturally oils that hold in moisture. When you do get into the tub or shower, don’t scrub your skin and don’t use harsh cleaning agents. Instead, go for natural cleansers that feature such skin-friendly ingredients as glycerin.

Drink plenty of water. Keeping your body properly hydrated is like providing the fuel for the car. Your body knows what to do with the water you intake.

By all means, enjoy the summer sun. Just make sure your skin enjoys the summer too, by staying hydrated and happy!

Make today your best day ever!


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Our Clients Rock!

What a fantastic morning at Get Fit NH Bootcamp!

We started off with a bang at 5:00am – what a great way to start the day. Nancy kept things amped up in Epsom while I headed off to Concord and got things rolling with two more outstanding classes. We will finish off tonight with our 6:00pm class cranking it!

I want to express my appreciation once again to all of our members – it is a privilege to work with each and every one of you!

We have had a number of you ask about the resistance bands we use at Get Fit NH Bootcamp. We have used three different brands and we believe our current one is the best one available. We have never had one break, they are well built, and I know the designer personally and trust him. You can check them out here: Performax Bands

I also wanted to share some of our recent blog posts and topics with all our new members, and even if you have been with us awhile they are a good refresher. Please take a few minutes to read them, and if you have any questions or comments, fire away in the comment box below.

Water You Waiting For?

Fast Food Balderdash

Nancy’s Top 5 Grocery Shopping Tips

What Can You Learn From A Wedding?

Should I Eat Before I Workout?

Now get out there and Make It Happen!


Where Was Dean?

Alright already! You all loved seeing Nancy rocking the band workout with Dave Schmitz (aka “The Bandman”), but I got to do a serious training session as well!

Check out the “Saturday Morning Workout” we did last weekend – we were BOTH sucking some serious wind!

See Get Fit NH Bootcamp Trainer Nancy In Action!

Just a quick reminder that orientation for the Concord Get Fit NH Bootcamps will be tomorrow, June 5th at your regularly scheduled time. (6:30am or 8:30am)

We had a great time over last weekend learning from some of the best minds in the world, never mind just the fitness industry!

One of the training sessions we got to do was with our friend Dave Schmitz, the “Band Man”.  Dave has personally designed the best resistance bands available today. You can pick one up to use for training or that off day flexibility work you should be doing by clicking here.

See if you can spot our own (now world famous) trainer Nancy in the following video. Great job Nanc!