SMART Goal Setting With J.

So I asked one of our long time Get Fit NH Bootcamp members (“J.”) for some feedback on our new “21 Day Steps to Fitness Success” plan, due to roll out on July 6th.

She had such incredible things to say about goal setting, I am sharing our dialog here!

I asked J. for some input, and this is what I got back…

J: Very nice I get a lot out of all your informational pieces….The only other thing I would say is to use the SMART goal format for peoples monthly goals. As a past sales coach I always used SMARTS with my clients and I love the idea that its all their ideas so they are already sold on the actions it will take to reach there goal.

Me: Great ideas J. – thank-you for your input. Do you have a specific format you use for the SMART goals?”j

J: I would have them on a piece of paper write down the left side of it S for specifically what are you going to do M measure how are you going to measure it A actions what actions are you going to take to reach this goal R what is the result T the timeframe you are going to do this in.

Family Fun

I have really enjoyed getting to know all our new members in Concord, and have  been able to meet many of you in the early Epsom classes as well.

At the core we are a family business. Everything we do revolves not only our  immediate family, but our training family as well. We really appreciate you letting us be involved in reaching your fitness and performance goals, and it is always a lot of fun to hear about what is going on in “real life” as well.

A few of you in the Concord class (o.k. it was Celeste 🙂 wanted me to put up a few pics of the family, so here goes.

In case you were wondering, here are names and ages…

Tim 22, is married to Debra.

Jeff 21, wants to get married to Kimberly, (but only after he is done with his undergraduate work, right Jeff?)

Andrew is 6

Karalynn (KJ) is 4

Amy is 2

Also pictured is my much younger (just ask her) wife Nancy.

So now you know!

Have a great weekend!

Dean

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Health Care – Do It Yourself!

As you are probably aware, there is a big debate raging in the US regarding the issue of health care. Proposals are flying all over the place from all quarters on how to “fix” the system.

I have a simple solution to the problem.

It has taken me years to figure it out.

Personal trial and error.

You ready for it?

Don’t Get Sick!

I know what you’re thinking – “No kidding wise guy!”

But I am completely, honestly and 100%- Not Kidding!

I mean seriously, does this prize winning pie chef look healthy?

He took charge of his health, and so can you!

The #1 thing YOU can do to make the biggest impact on the “Health Care” system is to STAY OUT OF IT as much as possible.

Now I understand that accidents occur. We are fragile beings and things break – and our medical system is the best in the world at fixing traumatic injuries.

But when it comes right down to it, accidents are a relatively small part of the overall picture.

Take a look at the leading causes of death in the United States as put out by the Centers for Disease Control.

1. Heart Disease: 631,636
2. Cancer: 559,888
3. Stroke: 137,119
4. Chronic lower respiratory diseases: 124,583
5. Accidents: 121,599
6. Diabetes: 72,449

Of the top six causes of death, accidents cause only 7.38%.

What is the common thread of the other 92+ percent?

They are largely behavior related diseases.

Too much food, too much sugar, too much alcohol, too much stress.

Not enough exercise, not enough sleep.

Not much there that has a thing to do with health insurance, who pays what and when, ppo, hmo, socialized medicine or any of that baloney.

I am not insensitive to genetic disease and inherited traits. Those things are real and do occur.

The fact is way too many of us have used them as an excuse, as if somehow the fact that your dad had heart disease means you should be 100 pounds overweight and taking 5 different drugs.

I have seen what happens when our clients take charge of their own health. You want to control health care costs? Think about how much you will save when you aren’t paying for thyroid meds, or multiple blood pressure meds, or drugs to help you control your blood sugar! I have seen that happen over and over (never take yourself off, always consult your doctor)

See how much better your back feels when you become flexible and can move freely again.

See how much more productive you can be when you have the energy you did 20 years ago.

It can and does happen, becuase we see it every day.

But it’s up to you!

Not your doctor, not your spouse, not your brother, sister, father, mother, boss, congressman, senator or president.

YOU!

You are reading this because you are ready to make a change, and I applaud you.

And that’s why we are here, to help guide you as you take charge of your own health and well-being.

Use the resources on this site, talk to your trainer, leave a comment on this post.

We want to hear from you. We want you to achieve your goals and dreams.

Make It Happen!

Dean

Eat Raisins, Don’t Look Like One!

Human beings are made up of 2/3 water. We need to drink plenty of water to maintain an over all healthy body. Our organs need to stay hydrated to function properly.

Did you know that your skin is the largest organ of the human body?

Your skin is crying out for water too!

Dry skin is usually associated with winter but summertime also has its drying elements. Sun and wind are the two main contributors to dry parched looking skin. I love being outside in the summer. I enjoy basking in the sun and if I can do it while enjoying an ocean breeze – Wow!

I don’t want to look like a dried raisin though. If we are to understand how to moisturize our skin we need to understand skin.

There are three layers to our skin.

1. The deepest layer is where our body stores all the fat we use for energy, it also helps regulate our body’s temperature and it protects our inner organs.
2. The middle layer is the thickest layer. Here we find all the nerve endings, blood vessels, sweat glands and hair follicles. The dermis also holds the oil glands that keep the skin properly lubricated and impervious to water. Two proteins, collagen and elastin, found in the dermis support the skin’s top layer and provide shape, tone and flexibility.
3. The top layer is our protector. It is a barrier against the outside elements like the sun, wind and temperature. Just as important is its ability to protect us from outside invaders like germs and viruses.

Obviously, anything that affects the all-important top layer can dry out your skin-sun and wind both rob skin of moisture. Adding a topical moisturizer helps add moisture back to this layer but what about the underlying layers? What can you do to help keep your skin soft and touchable?

As your body’s largest organ, your skin depends on the nutrients in your diet. You have to feed your skin well if you expect it to stand up to wind and sun.

• Eating fish, rolled oats and ground flaxseeds frequently as these foods are high in omega-3 fatty acids, which help the skin retain moisture. Include other healthy oils, such as safflower and olive oil, in your meals. Supplemental omega-3s, in the form of flaxseed or fish oils, can also help.
• Taking a quality vitamin that contains vitamin A, B, and C are vital. Vitamin A helps with skin growth and repair while Vitamin B is a powerful antioxidant. Vitamin C promotes the growth of collagen, which provides skin with its structure.
• Bathing or showering for too long, or using water that’s too hot, can actually cause your skin to lose moisture. Prolonged visits in a bath or shower washes away your skin naturally oils that hold in moisture. When you do get into the tub or shower, don’t scrub your skin and don’t use harsh cleaning agents. Instead, go for natural cleansers that feature such skin-friendly ingredients as glycerin.

Drink plenty of water. Keeping your body properly hydrated is like providing the fuel for the car. Your body knows what to do with the water you intake.

By all means, enjoy the summer sun. Just make sure your skin enjoys the summer too, by staying hydrated and happy!

Make today your best day ever!

Nancy

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Our Clients Rock!

What a fantastic morning at Get Fit NH Bootcamp!

We started off with a bang at 5:00am – what a great way to start the day. Nancy kept things amped up in Epsom while I headed off to Concord and got things rolling with two more outstanding classes. We will finish off tonight with our 6:00pm class cranking it!

I want to express my appreciation once again to all of our members – it is a privilege to work with each and every one of you!

We have had a number of you ask about the resistance bands we use at Get Fit NH Bootcamp. We have used three different brands and we believe our current one is the best one available. We have never had one break, they are well built, and I know the designer personally and trust him. You can check them out here: Performax Bands

I also wanted to share some of our recent blog posts and topics with all our new members, and even if you have been with us awhile they are a good refresher. Please take a few minutes to read them, and if you have any questions or comments, fire away in the comment box below.

Water You Waiting For?

Fast Food Balderdash

Nancy’s Top 5 Grocery Shopping Tips

What Can You Learn From A Wedding?

Should I Eat Before I Workout?

Now get out there and Make It Happen!

Dean

Where Was Dean?

Alright already! You all loved seeing Nancy rocking the band workout with Dave Schmitz (aka “The Bandman”), but I got to do a serious training session as well!

Check out the “Saturday Morning Workout” we did last weekend – we were BOTH sucking some serious wind!

See Get Fit NH Bootcamp Trainer Nancy In Action!

Just a quick reminder that orientation for the Concord Get Fit NH Bootcamps will be tomorrow, June 5th at your regularly scheduled time. (6:30am or 8:30am)

We had a great time over last weekend learning from some of the best minds in the world, never mind just the fitness industry!

One of the training sessions we got to do was with our friend Dave Schmitz, the “Band Man”.  Dave has personally designed the best resistance bands available today. You can pick one up to use for training or that off day flexibility work you should be doing by clicking here.

See if you can spot our own (now world famous) trainer Nancy in the following video. Great job Nanc!

Life Lessons from a 90 Year Old

No, I am not talking about me!

Another 5:00am Get Fit NH Bootcamp member sending me some great stuff – thanks Tammy!

It reminded me that living a healthy lifestyle, losing weight and increasing energy isn’t just about training and good nutrition.

In fact it’s less about those and more about our mind than anything else.

It all starts up in that most important organ of all – your Brain!

We’ve said it before, if you think you can do it, you’re right, and if you don’t think you can do it, you are also right!

You must focus on your “can do’s” if you want to be successful, and that goes for all of life.

So on to what Tammy shared with us.

You may not agree with all of these, but that’s ok…

Take the lesson. Be a positive person. Show someone in your life that you care about them. Respect yourself. Make It Happen!

***

Written By Regina Brett, 90 years old, of The Plain Dealer, Cleveland , Ohio

“To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most-requested column I’ve ever written.”

My odometer rolled over to 90 in August, so here is the column once more:

1. Life isn’t fair, but it’s still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Your job won’t take care of you when you are sick. Your friends and parents will. Stay in touch.

5. Pay off your credit cards every month.

6. You don’t have to win every argument. Agree to disagree.

7. Cry with someone. It’s more healing than crying alone.

8. It’s OK to get angry with God.. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won’t screw up the present.

12. It’s OK to let your children see you cry.

13. Don’t compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn’t be in it.

15. Everything can change in the blink of an eye. But don’t worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn’t useful, beautiful or joyful.

18. Whatever doesn’t kill you really does make you stronger.

19. It’s never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don’t take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don’t wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words “In five years, will this matter?”

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don’t take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn’t do.

35. Don’t audit life. Show up and make the most of it now.

36. Growing old beats the alternative — dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come.

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn’t tied with a bow, but it’s still a gift.”

Its estimated 93% won’t forward this. If you are one of the 7% who will, forward this with the title ‘7%’.

I’m in the 7%.

Remember that I will always share my spoon with you!

Friends are the family that we choose for ourselves.

Water You Waiting For?

Julie of 5:00 am bootcamp fame sent me the following “fun facts to know and tell about water”, and it is absolutely worth sharing.

We’ve talked about the importance of drinking enough water and how it affects muscle soreness and fat loss.

Here’s some more good reasons to keep that water bottle handy…

1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
3. Even MILD dehydration will slow down one’s metabolism as 3%.
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should drink every day?

Make It Happen!

Dean