September 6th, 2011 – New Content on TheOther165.com

Attention Get Fit NH Clients – Have you registered for your access to our exclusive client only resource website, TheOther165.com?

We just added new content in the Nutrition Library which you will absolutely want to check out. The coaches at Precision Nutrition put together a PN version of “My Plate” (3 of them actually “Anytime”, “Post-Workout” and “Plant Based”), which is the USDA’s “update” of the Food Pyramid.

It is really cool to see the PN ratios of our food laid out on a plate, which is for me much easier than looking at a list and trying to picture it in my head.

Precision Nutrition was kind enough to offer them in a jpg format, which we then saved in .pdf and put on the site. (You can look it up yourself online, or you can just make it easy on yourself and register today)

Not a Get Fit NH Client?

What are you waiting for? 🙂

Make It Happen!

Coach Dean

 

Don’t Miss It – TheOther165.com is Here!

We have been working on a top secret project designed to help you get even better results with your training at Get Fit NH!

We put all our best “stuff” in one location for our clients to access, laid out in an easy format for reading and downloading. Vacation training videos, the complete “Cooking with the Carlson’s” video library, and a huge compilation of nutrition guides, meal planning worksheets, grocery shopping checklist and much more all in one place, with more content coming regularly.

The Best Part?

It’s included at no charge with your Get Fit NH Bootcamp and Fitness Revolution training package. The Silver Level access gives you all the resources that I just mentioned, for as long as you remain an active client – pretty cool!

You will also have the opportunity to invest in additional nutrition coaching. Some of you are great at doing it on your own, and the Silver level is for you. Other of our clients want and need more help, and there are a couple options for you to choose from as well.

What Is “The Other 165”?

“The Other 165″ are the number of hours in a week you are not in the gym. The hard work you put into your training must be supported by your nutrition, recovery and lifestyle activities for you to succeed. This membership site gives you the tools you need in each of these areas to maximize your progress and look and feel great.

Which Program Is Right For You?

Silver Level Coaching (Included with Group Personal Training/Bootcamp)
This level is for those clients who are independent self-starters who like to study and apply information, and have had success in the past with reading and following a nutrition plan.

Gold Level Coaching (Minimum 6 Month Commitment)
This level is for those clients who have had challenges sticking with a nutrition plan beyond a few weeks in the past, and need regular accountability and group support to make sure their plan is being followed consistently.

Platinum Level Coaching (Minimum 6 Month Commitment)
This level is for those clients who would benefit from one-to-one coaching contact, more personalized support, and regular assessments with face-to-face feedback. These clients are ready to embrace a whole new way of thinking about food and their relationship with it, and are willing to take action and make the adjustments needed in order to maximize their progress.

Visit the homepage at http://TheOther165.com for complete details on what is included with each package.


Getting Started Guide

Register for your Silver Level Access by Clicking On This Link

This is a client only access link, and we will be manually approving each registration to make sure only our active clients get in. Please allow up to 48 hours for approval, although we will do our best to get it done much faster. Thank-you for your patience!

Once you are approved, you will be able to login to the site, see the full site menus, and have access to all materials and downloads.

Take full advantage of training with us, and Get Started Today!

Make It Happen!

Dean & Nancy

Get Fit NH Cookbooks Are In!

You asked for it, you got it! The first printing of our “Making A Difference, Making It Happen” cookbook was a huge success and sold out very quickly, and the demand has been so great we ran another printing!

This project got off the ground as a fundraiser for the family of Joshua Ohman, a little boy with autism, and their efforts to purchase a touch screen computer and specialized software for his therapy. We continue to hear great things about how his therapy is going and how he loves the gift that was a result of your generosity.  Read more about Joshua and the first printing here.

The profits of the second printing will also go to Joshua’s family to help defray the cost of his therapy, so thank-you for your continued support!

There are only 100 copies available, so don’t delay getting yours. You can purchase one at our Epsom or Concord facility, or you can purchase one right now and we will have it waiting for you!

Purchase for the Super Low Price of $10.00, with all profits going to Joshua!

 

 

 

Mary is getting her Cholesterol under control

Studies show that one of the many benefits of exercise include a reduction in overall and “bad” (LDL) cholesterol and increase “good” HDL cholesterol. We have had many clients be “threatened” by their doctor to put them on Cholesterol meds at their next checkup if their numbers didn’t get better, only to be pleasantly surprised to find out that was not necessary, as all their hard work has resulted in a drastic improvement in their numbers. And not just cholesterol, but blood pressure and thyroid meds as well!

There are many reasons you do not want to be on these drugs, not the least are the side effects (have you heard some of the disclaimers on the commercials? The drug side effects sound worse than what they are treating!) and the cost.

In most cases it is a choice – Go on the drugs, or change your lifestyle. Choose to go on the drugs, and it can be a never ending cycle. We have had clients that were on 7 or 8 different meds when they started with us, which just amazes me! The good news is when they put the effort into changing their lifestyle, the number of drugs they are on often go down or disappear entirely! Get Fit NH Bootcamp is an investment that pays off big time!

Thanks to Mary for sending us her success story, a progress report on the great work she is doing.

Keep it up Mary!

Mary is shy, so she sent Fox and Mulder Instead!

“Hi Dean, I’m writing to share a success story with you.  In August of 2010 I went to my physician for my routine wellness exam, which, of course, included the standard bloodwork. My results were less than favorable, as my cholesterol was pretty high at 275.  My triglycerides were 79 and HDL was 76 which were both really good, but my LDL was 183, which wasn’t.

Because my HDL was really good, my doctor told me to take a low dose aspirin every day, and plan on going on a low dose cholesterol medication upon my next yearly exam.  

Well, I went back this past week and was met with some very favorable news:  My overall cholesterol level has dropped to 234 and my triglycerides are at 60. My HDL, or good cholesterol is even better at 83, while my bad cholesterol has dropped to 139.  Although the LDL is still high, it is significantly lower than last year. I was elated when he told me that I would not have to go on the medication.  

This is just more proof that what I am doing in bootcamp is definitely working!  I want to thank you for all you do for us. I’ve come to you many times with questions and concerns regarding my health, nutrition, injuries etc and you are always happy to explain and enlighten me regarding these issues. I’ve been with Get Fit NH for two years now and am looking forward to many more.

Keep up the good work and Thank you for keeping me healthy!!” – Mary M.

Claudia Makes All of Us Proud

Claudia E. always walks into Get Fit NH- Epsom with grace and style. Her years of dancing come out as every movement is fluid and graceful.  Claudia is often seen wearing a pair of pink sparkling high top sneakers before training. (I want a pair like them)

Claudia keeps all the ladies in her training time on their toes. She is inspiring. Her goal is not to outdo everyone that trains along side her but to outdo herself! She does not take excuses very well but she’ll dish out some dance moves during rest time. You should see her when we have the battle ropes out.

Did I mention that Claudia has had both hips replaced and is celebrating her 70th birthday in a couple days?

Take a look at the video of what keeps Claudia moving. She knows how to Make It Happen. Let her inspire you too.

Coach Nancy

Recovery Is Where The Magic Happens

Does your “gym” have a training philosophy?

Now I know bricks and mortar don’t philosophize about much of anything, much less even care if you show up, and unfortunately the guy that owns them probably doesn’t either.

But we do.

Care if you show up and have a training philosophy.

Beyond the sets, reps, exercise selection, intensity, frequency and myriad other factors that go into program design there is one that is often overlooked and misunderstood.

Recovery.

You don’t get stronger, faster, and leaner in the gym. That’s just the beginning of the process. It’s what you do after you train (and I am making the assumption you are training appropriately hard, not just going through the motions) that makes all those things happen.

  • Post-training and overall nutrition
  • Sleep
  • Other recovery techniques such as massage, myofascial release, ART – to name a few.

Which get me back to our training philosophy, which dictates that we take a week off from regular training about every 8 to 12 weeks.

It is part of your programming, and it is a big part of your ability to continue to be able to train with intensity and injury free.

So don’t ignore it!

Next week  (August 29th to September 5th) is our last full recovery week until December, so take advantage of it, rest and recover, and return with a vengeance!

Additional Recovery Resources:

I HATE Recovery Weeks!

Rest, Recover and Regenerate – It’s NOT optional

Recovery Nutrition

As always your coaches are here to answer your questions and guide you through your Get Fit NH Bootcamp withdrawals! 🙂

Make It Happen!

Coach Dean

Recovery Week- Take a Hike!

Last Time Up

Recovery week- Take a Hike? No, not the recovery week. We know we need to give our bodies a chance to recoup, recover, and rest so we can tackle our training again in September.

So take a hike in recovery week is really what I mean. Get Fit NH Bootcamp is getting together to hike Fort Mountain in Epsom (yes, there is a mountain in Epsom) on Tuesday August 30th. We will leave from the Epsom Bible Church at 6am. Together we’ll car pool to the base of the hike.

Our goal is to be up the mountain and back down again by 7:15 so you can be onto your daily activities. Last time we did this we made it by 7:05!  Of course some of you may want to linger at the top a bit longer so it will be up to the driver of your vehicle as to how long you spend.

The view is spectacular. I was amazed this was in our own backyard. I’ll be there, will you?

Coach Nancy

Hoops for Heroes

Our Sensational Side Dish Winner, Heather Cummings, razzled and dazzled us at the cookout with her prize winning recipe. Heather has another “claim to fame”  – her husband, Dave.

I met Dave for the first time at the cookout. Great guy, family man, someone with a deep passion.

Being from the Epsom community Dean and I had been following Dave in his quest to shoot ONE MILLION Free throws in order to raise money for the Intrepid Fallen Heroes Fund. I never knew I would actually meet him and get to know him.

Dave has something in common with the men and women he is honoring – Humility and a deference to others. He would be the first guy to say “Don’t look at me, focus on those who haven given so much”.

Here is what Heather has to say about Dave and his drive to help our military heroes.

“I am so proud of him and what he is doing.  Thank you very much for the offer to share his efforts.  He is not a bootcamper yet (after 11/11, though…), but he IS making it happen! :-)”

Check out what Dave is doing to make a difference and how  you might be able to help too. It’s a really cool website, and Dave’s passion shines through!

Hoops for Heroes

Here’s a man who lives what he believes, and is truly “Making It Happen”!

What about you?
Coach Nancy

“Every shot made shall serve as a reminder of the reverence
due those who have honored us with their selfless service to this country.
Every dollar raised shall serve to benefit those who now suffer for that sacrifice. 
To all Veterans, though it will never be enough, this is our solemn thank you.”

Sensational Side Dish Chef’s Recipes Are Here!

Beautiful Day!

The End of Summer Client Appreciation Cookout was an absolute blast! We had 70 over to Epsom for food and fun. We “tricked” you into helping with the cookout (Thank-You very much, by the way!) by throwing in a contest centering around food. We know our bootcampers always love a challenge and everyone dazzled us with their recipes.

The rules were simple.  Create a side dish that follows the guidelines of PPW3. Everyone had a chance to vote for their favorite based on presentation, creativity and taste.

Incredible!

The choices ranged from Rachel’s Apple Frogs to Judy’s salad full of bands, kettlebells, dumbbells, and bootcampers, to home grown salsas and fruit salads and more. All were yummy.

I’m glad I couldn’t vote because choosing was tough!

After tallying the super close vote Heather Cummings from the 6:15am Epsom training time scored the most votes with her “Kale- Sausage Risotto”.

Spot the training tools!

Heather picked up the recipe from “The Allergy Self-Help Cookbook”, and it must have been sensational because it was wiped out before I could taste it!  Heather’s prize-winning dish won her a $50 gift card to the Concord Co-op.

Heather continues to demonstrate her creativity!

Our gang was also treated to a special speech by Jodi Naughton from the 4:15pm training time in Concord. Jodi encouraged us with her humor, her transparency, and the fact that she is one of us. She trains hard for a purpose and she is getting to that goal, one step at a time. Thank-you Jodi!

I wanted to include the recipes from Saturday’s cookout. These recipes will also appear in our next cookbook. Until then another printing of our first cookbook will be here the beginning of September.


Here’s the Winning Recipe– KALE-SAUSAGE RISOTTO Prepared by Heather Cummings
from The Allergy Self-Help Cookbook

  • ¾ cup brown rice
  • ½ cup wild rice
  • 3 cups organic chicken broth
  • ½ teaspoon sea salt
  • 4-5 cups of chopped kale
  • ¾ pound of turkey sausage (casing removed)
  • 6 shallots, chopped

In a 3-quart saucepan, combine the rice, broth and salt.  Bring to a boil over high heat.  Reduce the heat to low, cover and cook for 10 minutes.

Add the kale, but do NOT stir.  Cover and cook for 25 minutes.

Meanwhile, in a large nonstick skillet, cook the sausage over medium heat for 15 minutes or until crumbly and no longer pink, stirring often to crumble.

Using a slotted spoon, place the cooked sausage on a plate lined with paper towels.  Pour any excess fat from the skillet and return the pan to the heat.  Add the shallots.  Cook, stirring often, over medium-low heat for 5 minutes, or until the shallots are soft.

Stir in the sausage.  Stir in the rice-kale mixture.  Cover and cook over medium-low heat for 20 minutes, or until the rice is tender and the liquid has been absorbed.

Other Recipes to make before the summer is over:

Zippy Zucchini

  • 4 large eggs
  • 1 (8oz) package of shredded Mozzarella or cheddar jack cheese
  • 4 cups grated zucchini
  • 1 (4oz) can of green chilies chopped
  • 1 (4oz) jar of sliced pimentos, drained
  • 1 onion minced
  • 1 teaspoon creole seasoning

Beat eggs well in large mixing bowl. Stir in cheese, zucchini, green chilies, pimentos, onion, creole seasoning and mix well.

Pour into 2 quart dish sprayed with olive or peanut oil

Bake uncovered for 45 minutes.

Granny Smith Apple, Cuke, and Fennel Salad

  • 2 granny smith apples
  • 1 cucumber
  • Fennel leaves for salad greens
  • 2 Tablespoons walnut oil
  • 2 Tablespoons orange juice
  • 1 teaspoon cilantro
  • 1/2 teaspoon mint
  • 1/4 cup of dried cranberries

Slice both apples and cucumber. Place on a bed of Fennel. Salad dressing is a combination of walnut oil, orange juice, cilantro, mint and dried cranberries. Sprinkle with chopped walnuts optional.

Cucumber Salad

  • 1/3 cup light sour cream
  • 2/3 cup plain low fat yogurt
  • 1/2 Tablespoon dill weed
  • 2 teaspoons salt
  • 2 teaspoons vinegar
  • 3 teaspoon agave nectar
  • 4 medium cucumbers

Thinly slice cucumbers. Mix all other ingredients together and fold in cucumbers. Best if refrigerated.

Balsamic Watermelon Salad

  • 1/2 watermelon, cubed
  • 1/2 pound feta cheese
  • 2 cups balsamic vinegar
  • fresh tarragon, chopped

over medium heat reduce balsamic vinegar and 1 Tablespoon of tarragon until it’s about 1/2 the original amount.

In a large bowl, combine the watermelon, feta cheese and additional tarragon.

Before serving drizzle watermelon mixture with balsamic glaze.

Asian Slaw

  • 3/4 cup olive oil
  • 5 Tablespoon vinegar
  • 1 clove garlic, finely chopped
  • 1/2 Tablespoon fresh ground ginger
  • 1 Tablespoon black pepper
  • 2 bags coleslaw mix (angel hair is best)
  • 2 green pepper, chopped
  • 1 bunch of green onions, chopped
  • 11 ounce can of mandarin oranges, drained
  • 1/2 cup of sliced almonds
  • 4 Tablespoon sesame seeds
  • 1 Tablespoon butter

Combine the first 5 ingredients for the dressing and refrigerate. Saute the almonds and sesame seeds in butter until toasted, set aside

In a large bowl combine coleslaw mix, green pepper, green onions, and oranges. Just before serving add the dressing and seeds to the slaw mix.

Garden Fresh SalsaJenn created this recipe from her own garden veggies

  • 4 Roma Tomatoes, chopped
  • 2 green onions, finely chopped
  • 1 onion, chopped
  • 2 green onion tops, chopped

Mix all the items together and add salt and pepper to taste.

Blueberry and Feta Salad

  • 3/8 cup red wine vinegar (balsamic vinegar can also be used)
  • 1 Tablespoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup olive oil
  • 1/2 red onion
  • 4 cups dark leafy greens
  • 1/2 cup pecans, chopped
  • 1/4 feta cheese
  • 1/2 cup blueberries

In a medium bowl whisk together the first 5 ingredients. Saute the red onion lightly. Toss the greens, the pecans, and the red onion together. Right before serving add the dressing and sprinkle with the feta cheese and blueberries.

Sesame Chicken And Rice Salad

Scott altered this recipe that he originally received from the wellness coordinator at his work.

  • 10 ounces frozen brown rice (ie. Birds Eye Steamfresh) or 2 cups cooked brown rice
  • 4 cups micro cooked Asian Style frozen vegetables
  • 4 green onions, white and green parts, chopped
  • 4 cups shredded or diced skinless chicken breast (leftover chicken or rotisserie chicken works well)
  • 2/3 cup low fat Sesame Ginger Salad dressing (ie. Newman’s Own Lighten Up)

Microwave brown rice according to package direction. Let the rice cool while you lightly cook the vegetables until crisp tender.

Add rice and vegetables to a large serving bowl and toss with green onions, chicken and sesame ginger dressing. Optional garnish: sprinkle 1 teaspoon sesame seeds or 1/8 cup toasted slivered almonds


All in all there were 24 side dishes entered into our Sensational Side Dish Contest. If you brought a dish and didn’t leave your recipe, please send it along so others can try it too.

The End of Summer Cookout was all about Get Fit NH Bootcampers. We want to thank you from the bottom of our hearts for choosing to train with us.

Coach  Nancy