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.

A Field Trip & A Saturday Workout!

Get Fit NH Bootcamp is taking a field trip.

Sugar By Any Other Name

Congratulations to the first “graduating” classes of Get Fit NH Bootcamp at the Concord Dance Academy, as well as all of our Epsom members who “survived” bootcamp!

Here’s a few pictures styling with the new shirts – Great Job!

Making It Happen!

***

I admit it,  I am getting a bit cynical regarding food manufacturers, even the ones who purport to sell “healthy” food.

I have come to the conclusion that the first rule of food shopping I need to remember is this – The vast majority of manufacturers will say anything legal (i.e. – legal but not necessarily ethical) to sell their product.

Case in point – the trend to call sugar anything but “sugar”. My new favorite is “Organic Cane Juice Crystals”. Think about that one!

We have been encouraging you to read labels, so I thought we would share some names for sugar – some recognizable, some not. If you have any more you’d like to add, write it in the comments below.

Sugar By Any Other Name

1. Barley malt
2. Cane juice crystals
3. Demarara
4. Dextran
5. Dextrose
6. Diastatic malt
7. Diatase
8. Ethyl Maltol
9. Fructose
10. Fruit juice
11. Galactose
12. Glucose
13. Golden syrup
14. Lactose
15. Maltodextrin
16. Maltose
17. Malt Syrup
18. Maple Syrup
19. Molasses
20. Muscovado
21. Panocha
22. Refiners syrup
23. Rice syrup
24. Sorbitol
25. Sorghum
26. Sucrose
27. Treacle
28. Turbinado

and that doesn’t even touch all the forms of Corn Syrup…

Take control and know what you are eating – it makes all the difference.

Make It Happen!

Dean and Nancy

More Delicious Recipes You Can Try Anytime!

We have had a number of our members purchase Ultimate Muscle Protein from us in the past couple weeks, and we wanted to share some of our favorite ways to use it apart from smoothies and shakes.

While these recipes are great anytime, the first two are great for breakfast. You can make either one of them faster than it takes to toast a bagel, and they will feed your muscles and keep you full a whole lot longer! If your current nutrition plan allows, try the “Wonder Bowl II” with a 1/2 cup of mixed berries – mmm mmm!

Give them a try and let me know what you think!

The Wonder Bowl

1 Cup of Full Fat Cottage Cheese
1 Scoop of Chocolate Ultimate Muscle Protein
2 Tbsp Flax Meal

Mix ingredients and enjoy with a small dollop of Redi-Whip whipped cream on top.

The Wonder Bowl II

1/2 Cup of Plain Yogurt
1 scoop of Vanilla Ultimate Muscle Protein

Mix ingredients and enjoy with a small dollop of Redi-Whip whipped cream on top.

Peanut Butter Hot Fudge Protein Pudding

You have to pay a little more attention with this recipe, but when you get it right it is really good!

1-2 Scoops Chocolate Ultimate Muscle Protein
1 tbsp Natural Peanut Butter

Mix UMP chocolate with enough water to create a “thin pudding” consistency. Heat in a microwave safe bowl for a few seconds at a time until heated, but not cooked. If it cooks too long it get “gummy” so be careful. Set aside.

Heat natural peanut butter in a separate bowl until it softens and you can “drizzle” it onto the protein.

Enjoy with a small dollop of Redi-Whip whipped cream on top.

Have a great weekend!

Dean and Nancy

5 Reasons You Aren’t Losing Fat

Today we are sharing a great post from our friends Drs. Chris and Kara Mohr. These two are the real deal when it comes to losing bodyfat and integrating healthy habits into a busy lifestyle.

Besides being PhD’s, the Mohr’s run bootcamp classes in Louisville Kentucky, and they understand that exercise plus optimal nutrition equals fat loss success.

Here’s a summary of the “5 Reasons You Aren’t Losing Fat” – Click the link below to read the whole article.

Top 5 Fat Loss Mistakes

1. Portions are out of control.
2. Thinking all calories are created equal.
3. Outeating your exercise.
4. Skipping breakfast as a way to “save” calories.
5. Thinking exercise is your answer to losing fat.

Find out the total scoop by clicking here: 5 Fat Loss Mistakes

Make It Happen!

Dean

Your Questions Answered

Last week we asked you to give us your top 3 nutrition questions, and today we are going to start giving some answers.

The first one we chose to answer covers a lot of ground, and addresses a topic that many of our members struggle with. I think it can be summed up like this: How perfect do I have to be with my nutrition and still get results?

The question was prompted as the questioner looked through Nancy’s food log and noticed that there were snacks where protein and vegetable were not consumed. Isn’t that “non-compliant” with the food plan? Shouldn’t Nancy be flogged in the public square?

Before I answer, consider this – Are your goals and Nancy’s goals the same?

Now I know you don’t know her specific goals, so I’ll frame it this way – Will the goals of a woman who is 5′ 7″ tall, weighs 135 pounds and has between 16 and 18% bodyfat going to be the same as a woman who is 5′ 7″  weighs 190 pounds and carries 30% bodyfat? (this is a hypothetical woman, not the questioner)

Of course the answer is no. There can be a significant difference in nutrition specifics because woman #2 needs to drop bodyfat, while Nancy does not. In this case we need to separate the two questions “Am I eating to support my weight loss goals?” and “Am I getting all the vegetables, vitamins and fiber I need?”.  Make sense?

So here is (finally) the question and the answer I gave. It was a great question, and I appreciated it being asked. Let’s hear your thoughts and any followup questions you might have in the comments below.

Question:

Here I’ve been, wiping myself out to eat protein and veggies at EVERY meal….I can just snack smartly between meals and get all the veggies and protein I need three times a day or so….

RIGHT?!

Not sure if I would snack on prunes, though. Yuck.

Fruit or yogurt or a small snack of mixed nuts is usually what I can easily find between the larger meals. This is “acceptable” or “compliant,” eh? Or am I on the right track (getting burned out) to eat so many veggies and protein each time I put something in my mouth?

Answer:

I applaud your hard work and making some significant changes in your nutrition. Let’s back it up a bit. When it comes right down to it the most important thing is making your plan something you can live with – adding stress to the equation (getting burned out) is not what we are after.

Let’s talk about the reasons we are looking to get protein and vegetables in every time we eat. The typical American diet does not contain close to the amount of fruits and vegetables that is recommended in order to meet the nutritional requirements of a sedentary person, never mind someone like yourself who is training hard. The recommendation to eat veggies at each feeding is in order to help meet these requirements. I don’t know anybody (including myself) who eats too many vegetables. Eating protein, even a small amount, helps maintain blood sugar levels throughout the whole day and supports building lean tissue, which in turn helps raise your overall metabolism.

So that’s the theory and strategy. Now let’s talk reality. I have seen what compliance to the nutrition plan can do, and I believe it is optimal for rapid body composition change. That being said, what are the consequences of backing off that and developing a pattern of 3 solid protein/veggie meals and supportive snacks in between? The answer to that lies in the progress you achieve doing it that way, and we find that out with your weight and waist measurements. So try the “new” plan for two weeks, take your measurements, and re-evaluate. If you are making the desired progress, we stay with it, if not something needs to change.

So August 7th is two weeks out. Take your measurements then and shoot me an email so we can re-evaluate. Sound like a plan?

Make It Happen!

Dean

Rocking The Referral Rewards!

Today we are talking about the BIG GREEN, and I don’t mean Dartmouth!

We absolutely love it when our happy members tell others about Get Fit NH Bootcamp, and we love passing out the cash to those who do!

I want to go over our Referral Rewards program again so you can get in on the action too!

Here’s Donna happily holding a check for $25 she earned for sending Mark our way.  Donna told Mark about Bootcamp, Mark signed up – and we get to write Donna a check! Outstanding!

But wait – It Gets Better!

Last Week we introduced you to these babies – Bootcamp Referral Rewards 2.0!

And here’s where it get’s really cool –

When we get one of these cards back from one of your friends, family, neighbor, co-workers, postman , whomever – and they sign up for our fat-blasting, body sculpting, energy boosting Bootcamps – Not only do they get $50 off their first month, but we hand YOU a $50 bill as well!

Want Proof? Well here you go!

That’s Jenn on the left with her card and Dana on the right sporting a brand new $50 Bill!

Rumor has it Dana has big plans for that 50 – if it’s not gone already 🙂

Dana didn’t keep bootcamp to herself – she shared with Jenn how much she loved it and EVERYBODY wins!

And never forget, we appreciate each and every one of our members and how you have helped us grow! We WANT to hand out those $50’s, so grab yourself some more cards – Don’t Keep It A Secret!

If you have any questions, let us know!

Make It Happen!

Dean and Nancy

My Favorite Pre-Workout Recipe

We get asked a lot about what to eat before you come to train. I am partial to shakes because they are easy to prepare, digest quickly, and taste great!

Below is my absolute favorite recipe for pre-workout nutrition, a quick breakfast, or a healthy treat. Full of muscle building protein, antioxidants, and carbohydrates to get you through that tough workout, this recipe is a winner!

Very Blueberry Smoothie

• 1 Cup Frozen Blueberries (unsweetened)
• 1 Scoop Vanilla Whey Protein (Ultimate Muscle Protein is our recommended brand!)
• 1/2 Cup Nonfat Plain Yogurt (I love Stonyfield)
• 2 Tbsp Whole Oats
• 1 Cup Ice

Blend all the ingredients and Enjoy! I usually add 8-10 ounces of water because I like my smoothies thin – your choice!

Nutrition Information (approx)

• Calories (k/cal) : 289
• Protein (g) : 27
• Carbohydrates (g) : 35
• Fat (g) : 5

Give it a try and let me know how much you love it!

We Had A Great Time!

With some of our moms and their kids yesterday! It’s a lot of fun to get a group of kids in a room and just get them moving around – they are exercising and they don’t even know it!

Thank-you to everyone who could make it yesterday. We are in the midst of a lot of vacations and had a number who were away, but don’t worry, we can’t wait to do it again!

What Do You Want?

This post is all about you.

Your wants, needs and desires – In one specific area.

My observation after many years of training clients just like you is that we very rarely get asked a questions about physical preparation, about training.

I believe that is because you trust us to take care of you while you are with us. You understand we are going to help you train in a safe and effective manner, that you are going to get a great workout and not have to worry about all the details – and that is just what we are aiming for.

On the other hand we get asked about a specific subject almost daily, and that’s a good thing.

I am sure you have guessed the #1 topic of discussion and the area we are most frequently asked about is…

Food!

When should I eat?

How much?

Is this good for me?

Can I have this?

What about_________?

So today we are turning the tables and asking you a couple questions, and I need your answers in the comment section below this post. I also want to compile a list of your most frequently asked questions, so fire away. Don’t be shy, you are not the only person who wants to know. The more responses we get the better, so let’s have it!

So here’s my question for you:

A “done for you” meal plan outlines exactly what to eat and when for a specific period of time in order to build good habits and jump start your fat loss. If we provided these plans, would you use them?

Would you attend nutrition classes if offered? If so, what are the topics you would like to see covered?

Now it’s your turn:

What are the three nutrition questions you would like to see answered that you think would make the biggest difference in you reaching your body composition goals?

Now I know it’s Monday, but please do me (and yourself 🙂 a favor and respond below.

Make It Happen!

Dean