5:15 workout UMP shake
8:15 Breakfast 4 eggs, 1 peach, lettuce ½ cup coffee
10:45 prunes, raisins, almonds
1:15 Lunch 1 ¾ cup chili
3 Snack ¼ cup hummus, carrots
5 Dinner Amy’s chickpea burgers (no bun) with ketchup, ½ an acorn squash, home made applesauce, and a blend of carrots, cauliflower, and broccoli.
The chickpea burgers are fantastic. I think they are a blend of Mexican/carribean flavors. My kids love them. They never have asked what is this made from.
8 AM Breakfast- 4 scrambled eggs topped with ½ ounce of Cheddar Cheese, ¼ cup salsa
1 apple/raisin scone (homemade)
1 cup of coffee
11 AM Snack- 2 prunes
Celery sticks
¼ cup of almonds
1:15 PM lunch- 4 ounces roast chicken
½ cup pumpkin
1 apple
4:30 PM dinner- taco salad
¾ cup meat
½ cup refried beans
salad, 1 ounce of cheese, ¼ cup salsa
7:45 pumpkin pie shake
I make most everything we eat from scratch so I am not getting the preservatives, added colorings, or the extra sugars and fats. But many of the things I ate today have great alternatives you can buy. There are plenty of good salsas as well as purchasing refried beans. Yesterday I cooked the pumpkins many of us used on our Thrills and Chills workout so even that was fresh but you can buy the 100% pumpkin too. Its quick easy and delicious!
Would you like to get inside my brain and see what I think and how I go about training my clients? Here it is in a nutshell – I have and always will treat every potential client as an athlete.
You’re an athlete in my eyes and you’re going to train like one.
Nearly everyone who has trained with me has found they are playing more than they had in years outside of they gym. Some join softball leagues and others just get involved in games of basketball that they usually would have sat out. My goal is to be able to play with my grandkids and not have to sit watching them play. In short, they all become athletes again. And more importantly, they feel better than they have had in years, both physically and emotionally.
Training like an athlete has nothing in common with training like a typical gym rat. Training like an athlete involves improving your flexibility, mobility, agility and speed. Athletes also need to focus on building muscle, losing fat and gaining strength.
Even if you do not desire to participate in a sport of any kind and just want to look and feel better, it still makes perfect sense to train like an athlete. When people think of their ideal physiques, who do they want to look like? More people would choose to look like a Pro Bowl wide receiver than a Mr. Olympia competitor. Everyone wants to look like an athlete, therefore the smartest thing to do would be to train like one.
It’s time to put an end to the days of boring, monotonous workout routines. Skip the stationary bike and do a few intervals of fast paced tabatas. Ditch the leg extension for some bearcrawls up a hill. Trash the ab roller machines and start swinging a heavy kettlebell or throwing a medicine ball. Forget aerobics and tricep kickbacks and start doing heavy deadlifts.
When you go to the gym with a greater purpose than simply to look better, you separate yourself from the pack. You will be much more than all show and no go.
With the family and work related responsibilities we all have, it’s often difficult to find the time to play or train, yet somehow everyone seems to be able to sit down and watch TV or go out and get pizza and ice cream.
Skipping a few hours a week of TV to work out is probably a very real possibility for most of us. Instead of spending Saturday afternoons sipping soda and shopping, how about getting out for a hike or actually playing with the kids instead of being irritated by them? If you look, you can always find the time. And when you find time, if you look even harder, you can usually find even more time.
When you analyze what’s important in life, hopefully your healthc-cphysical, mental and emotional – are near the top of your list. There is no better way to simultaneously improve all three than training like and becoming an athlete.
Contrary to what most people think, you don’t have to be young to be an athlete. But if you become an athlete, chances are you just might feel young again.
Make It Happen, Every Day!
Nancy
Here’s some pics (Part I) of our morning classes Halloween “Thrills and Chills” workout. Looking forward to this afternoon and evenings classes!
P.S. If you didn’t see the article in the Concord Monitor about YOUR bootcamp, please click here.
Here’s some shots from last years Get Fit NH Fitness Bootcamp’s “Freaky Fat Loss” workout.
Don’t miss it this year – Friday October 30th!
We hear phrases like it all the time – “You must believe it to achieve it”, or “Think positive thoughts and what you want will happen”.
What do you think?
Is all we need to fit into that pair of skinny jeans just to think about how great it will be?
Attitude is important, there is no doubt about it. Entering any situation with a positive mindset is going to be helpful.
But it’s not all there is.
This is what Michael Masterson said in today’s “Early To Rise“:
“Attitude can change behavior, but it is much more common for behavior to change attitude.
To put it another way: Getting wealthy doesn’t depend as much on whether you are a positive person or a negative one as it does on the specific actions you take, or fail to take.”
Substitute “Getting Wealthy” with “fitting into my skinny jeans”, or “losing 30 pounds”, and you get what I am driving at.
You can think happy thoughts all day, but unless you take the specific actions necessary, you are not going to achieve your fat loss goals, or any other goal.
Once you take action, the magic starts to happen. Once you take the action to lose that first 10 pounds, your attitude will change profoundly. You will enjoy the sense of accomplishment and achievement, and you will have an overwhelming desire to take more action in order to lose the next 10. It becomes like a snowball rolling downhill, where momentum build on momentum, achievement on achievement.
Your attitude has changed, and it is because of what you have done, not just what you have thought about.
So what actions can you take today to get the party started?
Here’s a few suggestions:
There you go, 5 ways to take action TODAY that will reap benefits immediately.
Change your behavior, change your attitude.
Make It Happen!
Dean
Showing up to bootcamp is a start!
Another gem about Nancy!
Lose Weight Fast This Fall With Three Mindset Tips
Local women’s fitness coach says stop chasing the quick fix and focus on the basics to lose pounds and inches.
To lose weight fast we need to be in the right frame of mind. That’s according to body transformation and fat loss specialist Nancy Carlson. She believes too many people enter into a fitness plan without mentally preparing for it first.
She explained, “Quick weight loss is possible. Everybody knows that. But the challenge is keeping the pounds and inches off. And that takes the right mental attitude and social support.” Carlson went on to say, “I’ve worked with scores of men and women who want to lose weight fast, but the most successful ones – the ones who keep the weight off – are the ones who have the right mental disposition before starting.”
The fitness coach recommends the following three mindset tips for permanent weight loss:
Surround yourself with the right people
People need to understand they will need to make some different lifestyle choices to keep the weight off. And that may very well mean not being able to socialize with others who are a negative influence.
Don’t expect it to be easy
While losing weight doesn’t have to be an all-consuming chore, those seeking quick weight loss need to come to grips with the fact that it is going to take effort. Anything worth doing is going to take work. Accept the fact that there are obstacles to overcome. Another great reason to surround yourself with positive people, as they will help you get over the inevitable hurdles.
Don’t expect rapid progress to continue forever
When stating a fitness plan for fat loss many people see dramatic results right away. But as Carlson preaches in her program, people need to shift their focus from short-term losses to long-term results. Permanent lifestyle changes need to be made in order to prevent unwanted fat from coming back.
Nancy Carlson is the co-owner of Get Fit NH Bootcamp, which helps frustrated dieters achieve permanent fat-loss in a safe, fun and effective manner. Carlson is available for interview or to discuss other story ideas related to weight loss and fitness. She can be reached at 603 344-2651 or via email at nancycarlson@cr8health.com. For even more information please visit http://GetFitNHwomen.com
Dr. Jonny Bowden is a pretty cool guy. A board certified nutrition specialist, he has a real knack for cutting through the baloney and getting right to the point. If you are struggling with getting your nutrition under control (a BIG if), check out his site at JonnyBowden.com and take advantage of some of the free audio courses and downloads he has made available.
Here’s a tasty and quick breakfast recipe from Jonny that I know you are going to want to try.
Warmup up some butter or coconut oil in a frying pan, slice up an apple and brown slices in the pan. Add three scrambled eggs and a couple of fistfuls of spinach and stir until the spinach softens and the eggs are cooked. Season with anti-inflammatory turmeric and lemon pepper. If you want to add some slow burning carbs, add a small bowl of oatmeal on the side.
It doesn’t get much easier than that – 7 minutes of prep and cooking time max! Turn off the TV, get to bed a few minutes early, and get up in enough time to eat well and start your day right. ‘Nuff said!
***
I saw this video the other day and it reminded me of you guys – Get Fit NH Bootcamp members.
People who get up before the break of dawn to train, despite the fact people say you are crazy.
Busy moms who rush around to get their kids off to school and then come get in a workout.
Hard working teachers and nurses, military and police – people from all walks of life who put in a full day and more then come to class and put in max effort.
Individuals who know how important it is to take care of themselves and put in the work to make it happen.
You inspire me…
I love what this video says “There is no can’t, won’t or impossible…”
Don’t listen to people who tell you otherwise.
Go get what you want – Make It Happen!
Nancy and I are thrilled to introduce our new contributing blogger – the incomparable Gretchen Wolfe! As trainers, we have one perspective on training and nutrition, and it is easy for us to get caught speaking from only our viewpoint, as totally and absolutely correct as it might be! 🙂
Gretchen has agreed to offer her viewpoint on training, nutrition and women’s specific challenges from the “non-trainer” perspective, and I know after reading what she has to say, you will want to keep up on her adventures. Soon she will have her own spot on our new women’s site, GetFitNHwomen.com, but for now she is hanging out with us here. Thanks Gretchen, we look forward to your wisdom!
Hi fellow bootcampers, my name is Gretchen. I’ve been going to BooT now for 12 months… a whole year! and guess what?! I still love it… I can’t even begin to tell you how many health programs I’ve attended over the years and they never stuck, or should I say I never stuck to them. Boredom mostly, it’s too far to travel, I don’t have time, you get the idea… the so called ‘trainers’ that were supposed to be helping me, but beyond the first day never got involved in my training… need I say more?
So let me tell you how I ended up at Get Fit NH Bootcamp… my friend and neighbor told me about Dean and Nancy’s program, she said I just had to try it out. Let me tell you, it was unlike any other fitness program I’ve ever tried. I gotta tell you Bootcamp is challenging, exciting, and different every day. There is no getting bored with the same ol’ same ol’.
The first month was a much needed distraction, at the time my Dad, was dying of cancer. Little did I know that Bootcamp would change my mind, body and spirit. I had been down this road before with my mother, she passed away 5 years ago also from cancer, at that time I gained 60pounds. I managed to lose 40 lbs by walking away the pounds but, I knew this time around I needed something more. Dean and Nancy were put in my path of self destruction and I’m grateful for them. Every month after that first one has been for my mental health. I looked forward to the one hour, 4 days a week, I could forget my troubles and enter into my own little zone where it was ‘all about me, and challenge myself’.
As I reflect on the past year of attending Bootcamp, where am I now? Well, I haven’t lost any weight but I haven’t gained any either. That is my own fault, I have yet to adopt a healthy eating plan. But, that’s been ok for me. Have I made some changes? you bet! I used to drink Mountain Dew (4-6 a day). I eat more green (broccoli, spinach, snowpeas, salad etc.), I’m drinking more water, and I’m learning so much about nutrition and the effects it has on our bodies. Physically, I have lost 3inches off my waist, my pants fit differently, but the best of all is the muscle definition that I can actually see. Mentally, ok, so mentally… I’m still a nutcase but that’s nothing new… I do have a healthier outlook.
I’ve got some more work to do. I’ve got a plan! Plan out my meals, my schedule, my family. My biggest obstacle, kicking my sugar addiction. Could I do this without Bootcamp? heck no… Dean and Nancy give us the tools and the knowledge, its up to us to ‘Make it Happen’. They want to see us obtain our personal goals and will help anyway they can… so what do you say? is there anyone out there to join me? It’s baby steps… lets start with the water intake… are you drinking enough, hydrating your body? If not, lets start… today!
A toast (of water of course) ‘to health and happiness!’
Blog you later…
gretchen
Fun Friday is upon us, and we have had another fan-tabulous week!
Our latest “Referral Rewards” achievers are sporting their $50! First off a big thanks to Yvonne for bringing new member Betsy, and then kudos to Elizabeth for sharing bootcamp with Jessica. You guys are the best!
Next up on the agenda is a pic of “Nurse Betty” and “Nurse Becky” both of 8:30am CDA fame. Now I know our members are extremely dedicated to making their health and fitness a priority, but I wanted to give a special shout out this week to these two ladies. Betty is a 3rd shift nurse and comes to bootcamp after working all night, and Becky has a crazy schedule that has her working into the wee hours as well, sometimes getting up and coming with only 4 or 5 hours of sleep (or less). These ladies inspire me! It’s pretty hard to whine about being tired when I know what they (and many others) do to get to class!
Get Fit NH Bootcamp goes pink
On Sunday, October 18th The American Cancer Society will host its annual Making Strides walk to fight against breast cancer. To learn more abut the many ways you can fight back against breast canser year-round, visit cancer.org/stridesonline
Last but not least, I wanted to share this video my bud Craig Ballantyne made. Just pretend the guy named “Brad” is Joe, and we are in business! Seriously though, you can’t out-exercise a poor diet. Think about that this weekend as you are making some choices!
Make It Happen!
Dean
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