What’s The Big Deal About Exercise Anyway?

So you’ve slacked off a bit and avoided exercise.

Maybe your job demands too much of your time or you simply fell out of the routine. I have good news for you. Whether you’ve taken off one year, ten years or haven’t exercised a day in your life – it’s never too late to start.

You see there are problems with living a life devoid of exercise.

Big problems.

Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.

Why Should I Start Now? You’ve heard about the benefits that consistent exercise bring, but what if you haven’t been consistent? Should you even start at all?

This has been the subject of many medical studies and the results are unanimous:  Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It’s no wonder that Dr. Robert Butler, of the National Institute on Aging, once said “If exercise could be put into a pill, it would be the single most prescribed medicine in the world.” Imagine if a pill could offer all of these benefits (without harmful side effects):

• Substantially reduces the risk of coronary heart disease and osteoporosis
• Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
• Helps to achieve and maintain a healthy body weight
• Contributes to healthy bones, muscles and joints
• Helps relieve anxiety and depression
• Promotes well-being and reduces stress
• Is associated with fewer doctor visits, hospitalizations and medications
• Helps prevent and treat chronic medical conditions associated with old age
• Increases energy levels and promotes sound sleep
• Strengthens immune system

I know that I would take that pill – wouldn’t you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life. Excuses, excuses, excuses… I know what you are thinking. Those benefits sound great, but I can’t exercise because:

• Exercise is painful. Not if you do the type most suitable for you.
• Exercise is boring. Most people who exercise find it to be quite enjoyable.
• Exercise takes too long. It only takes 30-60 minutes a day.
• Exercise is confusing. Not when you work with a trained professional (me).
• Exercise is for young people. Studies have shown that exercise benefits people of all ages.

Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:

• Make a Commitment

You know the meaning and value of a solid commitment. It’s in your blood. So don’t view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it. A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise – who knows, they may join you.

• Set Reachable Goals

This is an immensely important ingredient to your success. Don’t start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed.

Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.

• Rearrange Your Schedule

They say that you can’t teach an old dog new tricks. This may be because his schedule simply didn’t allow for it. The truth is that as we age there is a tendency to become ‘stuck in our ways.’ The thought of rearranging your schedule may leave you a bit squeamish. Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise – you simply need to find it. Your class time at bootcamp is an appointment- keep your appointments.

• Increase the Challenge

You should start your exercise program with the thought of easing into it. Since you haven’t exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn’t turn it on and instantly slam down on the gas would you? You need to warm it up. However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.

I want to help you achieve all of the benefits that consistent exercise can bring you.

To your best Health,

Coach Nancy

Keep The Pies Off The Thighs…Thanksgiving 2010

We had 46 incredible bootcampers getting trained by your 3 favorite trainers 🙂 at our annual post-Thanksgiving “Keep the Pies off the Thighs” workout!

Thanks to everyone who made it out this morning, and I trust all our bootcamp family will have a great weekend!

Make It Happen!!!

Dean, Nancy, and CJ

Don’t Be Afraid To Succeed

I know this week is Thanksgiving and everyone is hoping I would leave the talk about food behind just for one week. I’m not going to do that. Would you really want or expect anything less from me? I don’t expect anything less from you this week.

Afraid To Succeed

Are you afraid to reach your health and fitness goals?

No really, are you? Sound like a dumb question? If not fear, what is holding you back?

If you are one of my clients, or have been reading this newsletter for a while, I am convinced you have the tools you need to succeed.

In the past year we have covered a wide range of topics – from the benefits of exercise, to the importance of drinking water, to discussing why fad diets don’t work. The knowledge is there. If you are not progressing, it is because you are not translating that knowledge into action. Why not?

Believe it or not, many people are happier being fat and whining about it than actually doing anything about it.

How do I know? Because every time I talk to them, there is a different reason why they haven’t lost the weight. One week it is because they were too tired to work out, so we talk about priorities and the importance of sleep. The next week is because they forgot how to do the exercises, so we go over proper execution – again. The next time I talk to them, they have been too busy to eat – and it goes on and on.

It makes me wonder, what takes more effort, training several times a week or whining seven days a week. The fear of success is almost as debilitating as the fear of failure. After all, if I reach my fitness goals, what will I have to whine about? Where will I direct my (negative) energies? Think about it. How many times have you started to lose weight, got about halfway to your goal and quit? Why did you do that?

The battle begins and ends in the mind. And then it translates into action. What is holding you back? What are you going to do about it?

I am planning to enjoy Thanksgiving to the fullest, and I hope you will as well. My family will be together. It will be wonderful. But I won’t let one day turn into six weeks of overeating and undo everything I’ve worked for over the last many months. It’s a pretty easy choice for me to make.

Here’s To Making The Next Right Choice!

To your best Health,

Coach Nancy

Keep The Pies Off Your Thighs

I don’t know about y’all (a little southern lingo there) but I am looking forward to Thanksgiving this week. My son Tim is visiting with his wife Deb, Jeff his bringing his fiance Kimberley up from North Carolina, I am guessing the three younger ones won’t go anywhere, so it’s going to be a full house this week! I hope you take the time to enjoy family and friends and make some great memories!

Ok, enough of the sappy stuff, let’s get down to business!

How DO I keep those pies (and stuffing, gravy, sweet potatoes, cranberry, mashed potatoes, and dinner rolls) off my thighs anyway?

Well not stuffing your face is the best way (when it comes right down to it), but for some more practical tips, you’ll want to check out this article:

10 Holiday Diet Strategies To Save You From Stretchy Pants

I love all the “extras” at Thanksgiving, but don’t forget the star of the show, Roasted Turkey! We’ve put together some recipes to use those leftovers up, as well as some reasons you’ll want to eat this terrific protein source all year round.

How To Use Your Thanksgiving Turkey To Create Healthy, Fat Blasting Meals

I would be remiss if I didn’t include some holiday eating tips written by my dad. He doesn’t mess around when it comes to eating, so you might want to read what he has to say…

Holiday Eating Tips from Dad

Here’s wishing you and yours a great week filled with joy and thanksgiving. From all of us at Get Fit NH Bootcamp, thank-YOU for letting us be part of your lives, and for being part of the elite few who Makes It Happen – Every Day!

Dean

Get Fit NH Bootcamp To Hold Open House at New Expanded Facility

Epsom-based fitness bootcamp Get Fit NH Bootcamp (GFNH) moved into an expanded training facility, located at 287 South Main St. on November 8, 2010. Get Fit NH Bootcamp helps busy people achieve the best shape of their lives at only a fraction of the cost of personal training. The program has been awarded the “Best Gym In Concord” by the Hippo Press, and owner and coach Dean Carlson has been awarded “Best Fitness Instructor in Concord” by the Hippo Press and Concord Insider. Classes are running in the state-of-the-art 4,700 square foot training facility on Mondays, Tuesday, Thursdays and Fridays at 5:00am, 6:30am, and 8:30am. Get Fit NH Bootcamp will be offering a free two-week tryout to interested residents in the greater Concord area.

To celebrate the opening, Get Fit NH Bootcamp will be hosting an open house at the new location on Saturday December 11, 2010 from 10:00am to 2:00pm. The open house will feature free chair massage from Chichester Massage, as well as the opportunity to talk with Get Fit NH Bootcamps allied health partners from Performance Health Sport and Spine Therapy, Whole Health Concord and Chiropractic Health Innovations. Get Fit NH Bootcamp is also grateful to be partnering with “Sally’s Hairem” to collect canned goods for our local food pantry. Everyone who brings in a canned good will be eligible to get a free cut the day of the open house. The first 50 people will also receive a special edition “Get Fit NH Bootcamp” t-shirt, and the fun, food and prizes don’t stop there!

Get Fit NH Bootcamp currently offers classes in Epsom as well as the new South Main St. Concord location. Many GFNH clients take advantage of the flexibility offered with 8 total class times per day in the two locations to fit training into a busy schedule. Get Fit NH Bootcamp Concord’s expanded facility will allow more classes to be added in the near future. “We are grateful to all our clients for choosing to train with us” remarked Carlson “We look forward to expanding our class times and helping more Concord residents get healthy and fit”.

To activate your free two-week tryout, email getfitnh@gmail.com or call 603-344-2651 to reserve your spot, as space is limited. For more information you can visit their website at www.GetFitNHBootcamp.com

ABS-Solutely

So you want to narrow your waist, flatten your abs and become the envy of all your friends, right? Of course you do – who doesn’t?

Well, here is yet another reason to get slim and trim: recent studies suggest that an excess of fat deposits around the abdominal region significantly contributes to the risk of heart disease, diabetes and other life-threatening conditions.

Whether your motivation for attaining great abs is rooted in the health benefits or in looking phenomenal then this is one blog you simply must read all the way through.

Why is it that so many people wish they had great abs, but never quite get there?

Contrary to popular belief, doing millions of crunches will not sculpt your abs. The key to creating an enviable midsection lies in your ability to effectively challenge your abdominal muscles and your nutrition. The “crunch” movement only targets your “upper” abdominal muscles, the ones found between your rib cage and belly button. Imagine you are doing a crunch – better yet, get down and do one – notice where you feel the burn. Those are your upper abs. To effectively develop your abs, focus on strengthening your upper, lower and side abdominal muscles. In order to achieve an overall look of symmetry your fitness program should target all three parts of your midsection. A surefire way to kick up the intensity, and thus the results, of your workout is to add resistance training. By working your body against resistance you open up the possibility for greater muscle stimulation and that equals greater results.

Oh yeah, just one more thing…in order to show off your breathtaking abs they need to come out of hiding. This means burning off the layer of fat. (No matter how big or small it may be.)

The following two pronged approach works every time:

First, consistent exercise is needed to burn off stored energy. I recommend interval training over steady state cardio. What is interval training? A short definition is  – short, high-intensity periods of exercise alternated with periods of low-intensity exercise or rest. An example for a beginner might be 30 seconds of a quick paced mountain climber or high knees followed by 30 seconds of walkouts or marching.  Why train with intervals?  Interval training has been shown to be more effective at fighting fat and improving your health than just hopping on the treadmill for the normal 30 minutes. While there can be a place for this kind of training, intervals have the advantage of being a more effective workout in a shorter period of time, with better results. Why? Because your body continues to work after the workout is over – steady state cardio does not do this.

Second (and just as, if not more important), to uncover your abdominal muscles we have to discuss….your eating habits. I’m sorry to say it, but the food that you put in your mouth has a direct effect on the size and shape of your waist. As the saying goes “Abs are made in the kitchen”…

Use these three pointers to slash fat:

• Eat small meals frequently throughout the day and avoid overeating.

• Processed foods should be kept to a minimum or avoided completely.

• Load up on vegetables and lean meat.

Contrary to popular belief we all have abs, it’s just a matter of doing what it takes to see them.

To your best health,

Coach Nancy

Healthy Fish Fingers

This recipe solves the unhealthy dilemma of frying by baking these family favorites instead.  The crunchy texture and fresh taste will leave a smile on your face long after your plate is empty.

Yield: 4 servings

Ingredients:

• 1 pound cod fillets, partially thawed
• 1/2 cup almond meal, divided
• 2 tablespoons freshly grated parmesan cheese
• 1 tablespoon minced fresh parsley
• 1 teaspoon grated lemon peel
• 1/2 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/4 teaspoon garlic salt
• 1/2 cup 1% buttermilk

Instructions:

1. Cut fillets into 3/4-inch strips; set aside. In a shallow bowl, combine ¼ cup of the almond meal, parmesan cheese, parsley, lemon peel, paprika, thyme and garlic salt. Place buttermilk in another shallow bowl and the remaining almond meal in a third bowl.

2. Coat fish strips with plain almond meal; dip into buttermilk, then coat with seasoned almond meal mixture. Place on a baking sheet lightly sprayed with peanut oil. Refrigerate for 20 minutes.

3. Bake at 425 degrees for 15  –  20 minutes or until fish flakes easily with a fork. Let stand for 2 minutes before removing from baking sheet.

Don’t Dabble with Diabetes

No Fun!

Diabetes is a deadly but often (maybe even usually) preventable disease. Some things about diabetes you may not know:

• There are over 246 million people worldwide with diabetes. Imagine ALMOST EVERYONE in the United States with this disease – that’s how many people.

• Every 10 seconds 2 people develop diabetes, and 2 more die of the disease.

• Approximately 80% of Type II diabetes is related to being overweight or obese.

The good news is that diabetes can be prevented, controlled, and even reversed with the proper care and nutritional practices. What are some steps you can take today?

• Eat more vegetables.

• Exercise 3-5 days per week

• Eat whole foods. If it comes in a box, don’t eat it.

Put them into daily practice!

Get your weight under control, eat optimally for health, and get regular exercise – Diabetes is a Disease you Don’t want to Dabble with!

To your best health,

Coach Nancy

Help Me, I’m Frustrated!

Often times I’m approached by a frustrated person who can’t seem to drop the weight they need to. They tell me that they exercise, they eat healthy, and they drink plenty of water.

“So why can’t  I lose weight?”, they ask.

Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.

Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.

How often do you eat each day?

The most frequent answer that I get is 2-3 times each day.  Most of us are fooled into thinking that in order to lose weight we should eat as little as possible, this is simply not true.

The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat usually your portions are larger (because you are hungry for crying out loud!), above your energy requirements. Your body shuttles the excess energy (calories) into storage  – also known as fat.

Want to lose fat? This strategy is a winner!

Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.

Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a “grazing” fashion your body will respond by dropping unwanted pounds.

This is probably not the first time that you have heard this tip – but, if you are like most unsatisfied fitness enthusiasts, then you simply don’t do it.  Why not? As far as weight loss tips go, this is about as easy at they get, so why the resistance? Here are the top 3 excuses reasons that I hear:

1. I don’t have the time

Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don’t have the time  – it is that you just aren’t making the time. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine – don’t change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.

2. I tried it and it didn’t work

I simply don’t believe it. While it is in the realm of possibility, it’s not very probable that you followed it consistently (90% of the time) for long enough (at least 2 weeks) to measure results.  The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren’t three-course meals.

3. I forget to eat

When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.

Your Fool-Proof Plan:

• Eat small nutritious meals every 3 hours throughout the day. Eat your first meal within 30 minutes of waking.

• Make sure that each meal contains quality protein, fresh colorful produce and water

• Your goal is to eat more often, not more calories each day.

• Keep a food log – write down what you eat when you eat it and take time to review your progress. Fitgoal (click here for an overview) is a tool we have purchased for each Get Fit NH Bootcamp client to use. You have your own account, Use it.

• What should you eat? Fresh fruits, lean protein and bright colorful veggies.

I encourage you to use this powerful weight loss strategy in your own quest for a fit and healthy lifestyle. Better yet, contact me and together we will create a specialized plan for your success. As a Personal Trainer I have been educated and trained specifically in assisting my clients in meeting their fitness and weight loss goals. When you are sick you go to the doctor – so when you have a fitness and weight loss goal you need to visit me – your Personal Trainer. It’s the easiest way to get maximum results in minimum time.

To your best health,

Coach Nancy

More Coffee?

“I am so tired. I need to stop drinking coffee.”

“No, what you need is more coffee!”

This was a brief conversation I heard the other day.

I don’t think any one would argue that coffee contains caffeine. And few will argue the fact that caffeine is a drug that is addictive. The conversation I heard is a common one. One person realizes they are getting hooked on a type of food and try to break that physical and or psychological connection. While they are reaping the side effects of that food a well-intentioned friend suggest more of the food instead, because “It’s not going to hurt you.”

Lets quickly look at coffee/caffeine and just a few the effects it has on the body.

• Coffee has an irritating effect on gastric mucosa and can lead to development of ulcers.

• People that are heavy coffee drinkers may develop vitamin b1 insufficiency.

• Caffeine interacts with absorption of some nutrients in the small intestines.

• Caffeine is a central nervous system and metabolic stimulant, and is used both recreationally and medically to reduce physical fatigue and restore mental alertness when unusual weakness or drowsiness occurs.

Now the next time you meet someone who is trying to block a physical or mental connection with food in order to improve their health, don’t sabotage their efforts. Help them through the withdrawal period. For coffee drinkers they might be experiencing headaches, fatigue, irritability, an inability to concentrate, and stomach aches. These symptoms may appear within 12 to 24 hours after discontinuation of caffeine intake, peak at roughly 48 hours, and usually last from one to five days.

Think in terms of drug addiction when you are going to stop consuming coffee or run into someone who has. They need help not to digress into the habit, not encouragement to return to their habit. They are asking for help  because it is a rough process to stop one thing and start something new.

I like coffee. I love the smell even more than the taste. I drink an occasional cup of the hot stuff and enjoy an ice coffee during the summer. I have also experienced first hand the side effects when I stopped drinking coffee. Dean and I RARELY drink more than one cup of caffeinated coffee per day, and some days we don’t drink any. Be careful with any dependency, even the “legal” ones.

I don’t think anyone would tell someone who is trying to quit smoking to start up again just because the with drawl process is rough,  so why would we recommend coffee to someone who wants to quit?

To your best health,

Coach Nancy