Rest, Recover, Regenerate…it’s NOT optional!

Your body is a machine. You work it hard. You train hard every time you walk into the gym. You attack the weights, you complete every rep. Nothing is going to stop you.

And then, in the middle of making tremendous progress, we nasty trainers tell you it’s time to take a week off. WHAT?!

Actually I love the reaction I get from you when it is time to take a scheduled week off from training. You are dedicated, determined and get downright ornery!

So why do we do it? A fair question, and one we are going to answer in this article. Now there are a few of you out there (you know who I am talking about Danno) that will resist taking time off for restoration and recovery. But it is for your own good, like it or not.

You see, your body does not get stronger, faster, leaner…better…from just training. Your body adapts to the training stimulus ONLY when you properly recover. This recovery includes rest between workouts, flexibility work, proper nutrition, and periodically pretty much doing nothing.

That’s what our recovery weeks are all about. To give you body and mind a break from your hard training, in order to come back refreshed and better than ever.

So without further adieu…

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 a lifelong eating plan, 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

 

1.) 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 Progra

Step#1— Answer the Following Questions

–        How much progress did you make this past phase?

–        Did you meet your goal(s)?

Step#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.)

THANK YOU, THANK YOU, THANK YOU!

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

Stick with your Stonyfield…

If you have been in our bootcamp classes over the last couple days we have reviewing food labels – specifically a few different types of yogurt. When Nancy was doing some comparison shopping, she was looking at one of our favorite brands – Stonyfield, and noticed it was labeled much differently than the others, in that the cultures were not listed in the ingredients, but in a separate window. She called customer service, and we shared that conversation with you in class.

Well we have some avid Stonyfield eaters, and one of them decided to do some follow up, and I am glad she did. Either the lady we talked to was misinformed or we misunderstood, so I wanted to share the letter Supercamper Donna got back – in writing – from Stonyfield.  While I am still not sure I like unnecessary ingredients like pectin in the product, and believe it would be helpful if all manufacturers labeled their products the same way, we don’t want to throw a NH Product under the bus unnecessarily, or give inaccurate info, so I wanted to share the letter.

Personally I think Donna just likes to try to prove me wrong, but that’s a whole ‘nother story!  🙂

From Stonyfield:

Hello Donna,

Thank you for taking the time to contact us. We’re always happy to get
comments and questions from our yogurt lovers and are grateful when someone
takes the time to let us know what they think of our Company and products.

In order to highlight our unique culture blend, we chose to list the
cultures in a separate box on the nutrition label. Cultured pasteurized
milk is still listed in the ingredient legend. This satisfies the labeling
requirement and means that live and active cultures have been added to our
products through the milk. And now with the long list of cultures removed
from the ingredient statement, you’re able to focus on our short list of
natural and organic ingredients.

Pectin is a natural substance derived from apples and citrus fruit. We use
it to help keep our yogurt from separating. You’ll notice that we never add
artificial flavors, colors, sweeteners and preservatives like other brands.

Sincerely,

The folks at Stonyfield Farm

Ditch The Pasta and Dine on Denise’s Dynamic Lasagna Instead!

How’s that for a mouthful?

If you like Italian food, you probably are in love with lasagna! Well super bootcamper and super cook Denise has been kind enough to share her waistline friendly version that is easy to prepare, tastes great and leaves the pasta on the shelf.

This recipe is just one example of taking seasonal vegetables like zucchini or yellow squash and mixing it up a little. Using fresh local vegetables just makes sense!

Denise K’s Lasagana for Losers (of unwanted pounds and inches)

1 pound ground beef
1 medium onion, chopped
15 oz. can tomato sauce
1/2 tsp. salt
1/2 tsp. dried oregano
1/4 tsp. dried basil
Dash pepper
4 medium zucchini, cut lengthwise into 1/4″ strips (you can also use 2 zucchini & 2 yellow squash)
2 tbls. flour
1 cup small curd cottage cheese
1 egg
1 cup shredded mozzarella
1/2 cup grated parmesan

Cook beef and onion in a cast iron skillet until meat is no longer pink, then drain thoroughly. Stir in tomato sauce and spices. Bring to a boil, then reduce heat and simmer uncovered for 10 minutes, stirring occasionally. In a lightly oiled 11x17x2 inch baking dish, layer half the zucchini; sprinkle with 1 tbsp. flour. In a bowl combine the cottage cheese and egg and mix well. Spread over the zucchini. Layer with half the meat mixture, remaining zucchini and remaining flour. Top with mozzarella and remaining meat mixture. Sprinkle with parmesan cheese. Bake uncovered in a 375 degree oven for 40 minutes or until heated through. Let stand 10-15 minutes before serving. Less than 450 calories per serving when portioned into 6 servings – Enjoy!

***

Congratulations to the winners of a free month of Bootcamp – Please welcome them to class!!!

Epsom Old Home Day:
Kim Locke
Sue Bosiak

Chichester Old Home Day:
Shannon Nickerson
Kyle Potter

Home Depot Health Fair
Deb Walker
Cheryl Sanborn

Look for us if you are a state employee at the State of New Hampshire Hazen Drive Health Fair on September 1st for more chances to win free bootcamp.

Don’t Waffle On This Recipe

Let’s face it, sometimes you can get sick of eating eggs every morning (except Danno of course).

A supershake is a great alternative, or a nice piece of salmon works nice too!

But sometimes you just want something different, and we are happy to oblige with this “eternal eating” friendly waffle recipe. Give it a try, it really is good!

Protein Packed Waffle

1/2 scoop Ultimate Muscle Protein
1/2 cup cottage cheese
1 Tbsp flax meal
1 Tbsp coconut flour
1 tsp baking soda
Add water to desired consistency
Agave Syrup for topping

Preheat the waffle maker and spray with non-stick olive oil spray, if required. Mix all ingredients in a bowl, adding water until desired consistency is achieved. Pour batter into waffle maker (makes 1 or 2 depending on size of your waffle maker). Cook according to directions, top with Agave Syrup or sugar free syrup and enjoy!

Amounts given is 1 serving for a female. Double recipe for males.

Make It Happen!

Dean & Nancy

What Are They Smoking At Time Magazine?

Debbie from the 8:30am Concord class (You Rock Ladies!)  asked if I had seen the  TIME magazine story (August 17th) “The Myth About Exercise”. I had not, but after looking into it I discovered I had one more great reason not to read it. 🙂

I was going to write about it, but then discovered that fellow fitness professional Tom Venuto has written a rebuttal and asked that it be passed on, and since he did a wonderful job (as usual) I am happy to do so. I am posting a brief excerpt below. To read what Tom had to write in its entirety, please click here.

Love to hear your comments below!

The truth about exercise, appetite and weight loss

John Cloud, a writer for Time magazine, says that he gets hungry after exercise, so he often eats more on the days he works out than on the days he doesn’t. Therefore, he proposes that exercise won’t make you thin and might actually prevent you from losing weight.

You don’t say? You mean that you don’t lose weight if you put the calories you just burned right back in by stuffing your face with muffins and doughnuts! Who’d have thunk? He’s a real rocket scientist, that John Cloud.

It’s tough not to pick on a “fitness journalist” who thinks that exercise turns fat into muscle. But sarcasm aside for a moment, exercise can increase hunger in some cases. Hunger is a normal regulatory response of the body to maintain energy balance and weight homeostasis anytime you’re in a calorie deficit and losing body mass, whether that is achieved through exercise or dietary restriction. That doesn’t mean exercise is ineffective for weight loss, it means you need DIETARY RESTRAINT to lose weight! Dietary restraint means that if you want to lose weight, sometimes you have to feel hungry and NOT EAT! (even while stressed, emotional, tempted, etc.) This takes work, and part of that work is to practice the self-discipline to not eat every time you feel the urge and to pursue the self-education to understand the realities of the energy balance equation.

You’ll have to provide the self-discipline, but let me see if I can help with the education part (pay attention, Time magazine!) click to continue reading…

***

I had a great question this morning from Mary, who asked about Meal Replacement Drinks and the difference between Ultimate Muscle Protein and Prograde “Lean” and if both were suitable as meal replacements. Very good question!

Ultimate Muscle Protein is not specifically designed to be a “meal replacement” while the Prograde Lean was created for that purpose.

What’s the difference? The UMP does not have the carbohydrate, fiber and vitamin profile that the Prograde does; in other words it is not “complete” nutrition. It is not intended to be. It is a “supplemental” protein source.

So which do I use more?

Personally I use the UMP more. Why?

The #1 reason is because it just plain tastes great. The vanilla is my favorite and it is just really, really good.

The #2 reason would be because I like it’s versatility. I can drink it plain when I am getting my carbs elsewhere. I can make protein pancakes with it. I can add fruit and yogurt to it and make my own Meal Replacement smoothie, etc.

Which would I recommend for you?

Depends. (how’s that for non-committal)  🙂

Prograde Lean is perfect for those times when you just can’t take the extra minute to mix a “custom” smoothie. It’s more complete nutrition profile is a great choice when you need quick, complete nutrition without the hassle.

When you want to mix your own custom smoothies and pre/post-workout nutrition, plus have a little more versatility, UMP is the product for you.

Have a great weekend, and don’t stop MAKING IT HAPPEN!

Dean

Fat On Purpose?

I understand that using the word “Fat” is not very politically correct in this hyper-sensitive day and age we live in. This may come as a shock to you – I don’t care. Well actually that’s not true – it’s because I DO care that I call it like I see it.

I shared a story in one of our classes recently about my doctor, well actually the guy who used to be my doctor. I weighed about 250 when I went to see him for my physical one year. I was trying to head him off at the pass and told him “I know I need to lose a few pounds”, actually a very significant understatement. He said something like “Well most of us do, you are not really that bad”. I have thought about that statement often over the years, and it still stuns me. I realize now that this man also was very overweight, learned later that he smoked, and in fact was dead of heart disease in his fifties. He had his own issues that he wasn’t dealing with, and maybe that was being reflected in the advice he was giving his patients. The other thing that occurs to me is that physicians are being sued for hurting people’s feelings, for calling them “Fat”. Now while I understand sensitivety may be called for, I also know that we have allowed that sensitivety to translate into a culture that is very rapidly killing itself through it’s own behaviour.

I WAS fat – no two ways about it. To call it anything else is denial, and it was killing me, just like it’s killing a very large part of our population, some quicker than others. If you are waiting for someone to solve the obesity problem let me clue you in – it’s starts with me, and it starts with you.

Ok, enough ranting!

Did you see the story on Good Morning America about the trainer who gained 90 pounds so he could empathize with his clients? While I understand his motives (publicity being pretty high on the list) I think he got more than he bargained for.

I have to post the link because GMA won’t let us embed it, but I want you to watch the video and tell me what you think in the comment section below.

Here’s a couple things to look for:

He says he got addicted to fast food – real quick

His posture from the extra weight – ouch

and from a training standpoint, I would encorauge him to get off the machines and get that body moving…

Check it out and let me know what you think.

http://www.youtube.com/watch?v=4j2ALxYvbS8

Make It Happen!

Dean

A Recipe from Superstar Get Fit NH Bootcamp Member Brenda

I wanted to share a fantastic recipe from Brenda, who is blasting off the pounds and inches at bootcamp, and is doing a fantastic job with her nutrition plan. She has embraced it full force and Making it Happen! Brenda was at 92% compliance on her plan and dropped 4 pounds last week – Crank It!

Brenda forwarded a recipe of her own creation for us to share with you, and it is excellent. Full of protein, fiber rich veggies and great tasting, you’ll want to make this one ASAP!

Thanks Brenda for not only the recipe but the helpful suggestions to make it our own!

Chicken with Portabella Mushroom

2 Tablepsoons olive oil
Garlic- Garlic or 4 cloves minced garlic about 1 teaspoon garlic powder
1 large sliced red pepper
1 large sliced portabella mushroom
4 skinless boneless chicken breast
4 slices swiss cheese

In a small skillet, I take 2T of olive oil, Garlic-Garlic (a Tastefully Simple product – or minced garlic or garlic powder works too), sliced red pepper, and sliced portabella mushrooms; sauté.
Put your skinless, boneless chicken breasts on the grill until done (or you can bake in the oven at 350 for an hour if you want).  Place the chicken a throw-away tin pan, neatly put your sautéed red pepper/mushroom mixture on top of each piece of chicken. Place a piece of baby swiss on top of each chicken…. return to grill with tin pan of chicken to melt cheese.  YUM!

NOTES:

• I like to marinade my chicken first overnight and the Maple Grove Fat Free balsamic works good with this recipe.
• I also like things “spicy” so I add cayenne pepper to my veggies!
• If you’re going to have asparagus on the side, you put it on the grill in a tin pan with a bit of olive oil while your chicken is cooking.
• I also like this dish over a bed of steamed baby spinach!
• This can be easily be done in advance it is very good re-heated for lunch the next day!

You’re Making It Too Hard

I was reading an article yesterday in which trainer and coach Alwyn Cosgrove was being interviewed. He was asked what he would do if he had to get a movie star in the best shape possible in 8 weeks.

There is a quote within this quote that really resonated with me, as it is the foundation of my own nutrition and what we do with our own clients who are committed to changing their body rapidly.

Cosgrove said: “You could make some great changes in that time frame. I mean, if you had someone prepare all your meals to the perfect caloric amount for the next 56 days, you’d make amazing changes in your body even without training. Consistency is an amazing thing.

For the regular guy who doesn’t have a blank check I’d just design a four-day meal plan and rotate through it for the entire 56 days. Like I said, consistency is key. As Chad Waterbury once said:

“If I told you to consume one gram of protein per pound of body weight, fibrous vegetables, water, green tea, 12 grams of fish oil, and spread those out over the course of six meals each day, you’d be anything but impressed. But if I held you in captivity and forced you to do that every day for a month, you’d be blown away by the results.”

Do that for 8 weeks and people will accuse you of being on something.”

Let that sink in – the best trainers and coaches in the world don’t so rely on exotic supplements and complicated diets to get their clients into the body of their dreams. It’s CONSISTENCY that counts. Daily effort repeated over and over.

Lean protein, fibrous carbs, essential fatty acids, water, green tea. There is not one person that can’t do that if they really want to.

If said it before and I’ll say it again – STOP looking for the magic bullet. DO what you know to do today. And then do it again tomorrow. Then do it again the next day. If you can eat well one day, you can do it two, then three, then four. Before you know it 30 days goes by and you’ve made SERIOUS progress.

You feel better. Friends start noticing you look better. It’s exciting, it’s motivating, and it makes you want to push on.

Don’t start Monday, because Monday never comes.

Make It Happen – Do It Now – Let Us Help.

Have a great weekend,

Dean

Workout & Win This Saturday

Want to get in a workout AND win some cool prizes? Of course you do!

We Need Your Help!

As we mentioned earlier this week we are going to be at Old Home Day in Epsom this Saturday, August 8th.

At 12:10 pm you are going to get the opportunity to show your stuff as we are going to hold a fast and furious bootcamp workout.

We need you there! Here’s the deal, everyone who shows up Saturday and participates will get rewarded for their efforts, but we are also going to hold a drawing for some cool prizes.

• A gift certificate for a one hour massage from Chichester Massage
• A Precision Nutrition “Gourmet Nutrition” cookbook
• A $25 gift card to Dick’s Sporting Goods

I don’t want to give all those prizes to Joe – so Make It Happen!

Please put in the comment section below that you are going to be there.

See you tomorrow,

Dean and Nancy

Breakfast Burns Bodyfat Better

Here’s a couple recipes that will start your day off right! Mom was (and is) right – breakfast is the most important meal of the day!

Both these recipes take have the protein, healthy fats, and healthy carbs to keep you fueled and full, build lean muscle and burn bodyfat.

You say you don’t have time in the morning to make breakfast?

Both these recipes can be made ahead of time and reheated – It’s what I do every single weekday, and it works.

There are two versions – One for men and one for women. Start with these portions – you can adjust later if necessary.

Don’t look for reasons why it won’t work for you, look forward to the results of taking action and Making It Happen!

Eggs & Bacon

Women:
2 Whole Omega-3 Eggs
Fresh Spinach
2 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs
Fresh Spinach
4 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Spray large skillet with non-stick spray and place on medium heat. On one side, place your slices of turkey bacon. On the other side, crack your two eggs. Allow them both to cook. Flip the bacon once it is browning on one side and sprinkle the cheese on it. Fry the eggs to your desired level of doneness. Remove the eggs from the skillet and place them on a plate, side-by-side. Add fresh spinach on top of both eggs. Remove the bacon once the cheese has melted and place each one on top of the egg.

Mexican Omelet

Women:
2 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
2 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
4 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Directions:
Heat skillet on medium heat. Pour egg mixture into the skillet and cook until almost completely firm. Flip the omelet. Place the salsa on one side of the omelet, flip the other side on top, and slide onto a plate to enjoy.