Category Archives for "Your Best Health"

Sugar Free Me Is Coming!

If the thought of entering into "Sweet Season" (you know, Halloween through New Years) both excites you and makes you dread the 10 pounds you are going to pack on, this is for you.

We are thrilled to be teaming up with Dan Defigio, bestselling author of "Beating Sugar Addiction for Dummies" to bring you a brand new 28-Day program called "Sugar Free Me".

More details coming soon, I just wanted to put it on your radar for a program start date of October 2nd, with registration opening up on September 11.

 And here's a freebie for you. Sugar comes in many forms and has many names. It's hard to cut back on sugar if you are not aware of it's many disguises. 

Check this list out. It's not even ALL of them!

Agave nectar

Agave syrup

Barley malt

Beet sugar

Brown rice solids

Brown sugar

Buttered syrup

Cane juice

Cane juice crystals

Cane sugar

Carob syrup

Confectioners’ sugar

Corn sugar

Corn sweetener

Corn syrup

Corn syrup solids

Crystalized fructose

Date sugar

Dextran

Dextrose

Diastase

Diastatic malt

Evaporated cane juice

Fructose

Fruit juice

Fruit juice concentrate

Glucose

Glucose solids

Golden sugar

Golden syrup

Grape juice concentrate

Grape sugar

High fructose corn syrup

Honey

Invert sugar

Lactose

Malt

Maltodextrin

Maltose

Maple syrup

Molasses

Raw sugar

Refiners’ syrup

Sorghum syrup

Sucanat

Sucrose

Turbinado sugar

Bittersweet Recovery Week

Next Scheduled Recovery Week: Sept 4 - Sept 9, 2017

I have to admit, this is my least favorite recovery week. Maybe it shouldn't be that way, as I absolutely love autumn, but still, is summer almost really over? 

Truth be told this may be our most important recovery week of the year. The next one is not until the end of December, which means this training block is the longest of the year. My body needs that focused recovery week, physically and emotionally.​

It bears repeating - recovery weeks are not haphazard or just vacation times for your coaches. They are a purposefully planned part of the training cycle, and critical for long term development and injury prevention.

You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.

That is purposeful.

Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.

Then we will take a scheduled, purposeful rest.​

Because whether you think so or not, you cannot and should not train really hard, all the time.

In fact one of our training program design principles is what is referred to as MED.

Minimum Effective Dose.

In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?

What? The minimum you say? That is NOT my style. Go hard or go home!

That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.

How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:

Altered Heart Rate and Blood Pressure

You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.​

Poor Sleep Patterns

​An increasing pattern of the inability to sleep restfully.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

Mr. Crank-Pants, anyone?

Eating Habits Disrupted or Compromised

It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.​

Decreased Immunity

If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.​

Increase In Injury

This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.​

Lack of Progress (Plateau)

This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.​

Enter Recovery Weeks

Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.

You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!

​And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.

Here's My Top 5 Things To Do On Recovery Week

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Figure out more things to torture you with. (Just seeing if you are paying attention)

​What about you?

You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.

Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not

I train hard, but more importantly I train and recover appropriately. 

I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.

THAT is what sets me back.

Recovery is what drives me forward. On a daily, weekly, and quarterly basis.

​You ready to get better with me?

MAKE IT HAPPEN!

Coach Dean

PS. Below is the "Science Stuff" I promised - Enjoy!


All About Recovery Weeks

Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here

Read on why properly planned and adequate recovery is important for you!

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.

Which leads us to:

Recovery Weeks!

Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!

That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.

That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.

If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”

So now that we have established you are ready, willing and able to embrace recovery week, what do you do?

Glad you asked!

Three Steps for Successful Recovery

1.) Physical Rest and Regeneration

– Our bodies must rest and recover to prevent over-training (or under-recovering) 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 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.

3.) Celebrate the Fruits of Your Labor

– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance

– Enjoy your results!

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!

​Coach Dean

P.S. If you are serious about maximizing your training/recovery cycle, you owe it to yourself to invest in this! Look further into our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here.

Its Almost Here – Salad Dressing Workshop

On August 9th at 6:00pm at Get Fit NH Epsom, come learn how to make your own healthy, delicious dressings. During the workshop I’ll show you how easy it is to make your own salad dressings, with healthy oils and without a bunch of sugar and artificial ingredients.

You’ll walk out of the workshop with a jar full of a dressing you made to start using right away. You’ll also receive a mini-cookbook over 20 salad dressing recipes. I love oil and vinegar as much as the next girl, but I like a bit of variety too!

Check out just this delicious recipe:

Tangerine Lime Salad Dressing:

  • 1 tablespoon olive oil
  • 1 teaspoon balsamic vinegar
  • Juice of half a tangerine
  • Juice of half a lime

Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

Served best with this salad.

In a large bowl combine 4 big handfuls of mixed salad greens, a handful of olives, 5 Sun-dried tomatoes, and a couple tablespoons of chopped almonds and walnuts. Add the Tangerine-Lime Dressing and mix until all the ingredients are coated.

Oh. So. Good.​  🙂

But wait, there's more! 

Many salad dressings use mayonnaise as their base, right? But do you know how easy it is to make your own? I'll show you there. 

​The investment for this workshop is only $15, and you will walk away with a dressing you can go home and share with the whole family! 

Don't be shy, sign up now - it's going to be a lot of fun!

DIY Salad Dressing Workshop

Wednesday, August 9 at 6pm

Get Fit NH Epsom

DIY Salad Dressing Workshop Returns

Salads are great, but without a good dressing, you’ve just got a pile of raw veggies, right? Healthy, but not always exciting. But store bought dressings usually have a bunch of sugar, use low grade oils, and have ingredients most of us can't pronounce.

Because of all that, I’ve made a habit out of making my own tasty and healthy dressings. With a bit of tweaking I have figured out how to turn classic dressings like Ranch and Caesar into ones that my whole family can enjoy!

On August 9th at 6:00pm at Get Fit NH Epsom, come learn how to make your own healthy, delicious dressings. During the workshop I’ll show you how easy it is to make your own salad dressings, with healthy oils and without a bunch of sugar and artificial ingredients.

In fact you’ll walk out of the workshop with a jar full of a dressing you made to start using right away. You’ll also receive a mini-cookbook over 20 salad dressing recipes. I love oil and vinegar as much as the next girl, but I like a bit of variety too!

Check out just one of these delicious recipes:

Tangerine Lime Salad Dressing:

  • 1 tablespoon olive oil
  • 1 teaspoon balsamic vinegar
  • Juice of half a tangerine
  • Juice of half a lime

Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

Served best with this salad.

In a large bowl combine 4 big handfuls of mixed salad greens, a handful of olives, 5 Sun-dried tomatoes, and a couple tablespoons of chopped almonds and walnuts. Add the Tangerine-Lime Dressing and mix until all the ingredients are coated.

Oh. So. Good.​  🙂

But wait, there's more! 

Many salad dressings use mayonnaise as their base, right? But do you know how easy it is to make your own?

There’s a trick (there usually is), but I’ll show you how to make a mayonnaise you can use in dressings, in marinades, in dips, and more. Bonus Points!

​The investment for this workshop is only $15, and you will walk away with a dressing you can go home and share with the whole family! 

Don't be shy, sign up now - it's going to be a lot of fun!

DIY Salad Dressing Workshop

Wednesday, August 9 at 6pm

Get Fit NH Epsom

Celebrate Recovery Week

Next Scheduled Recovery Week: July 3 - July 9, 2017

If you are new to the concept of recovery weeks, please read on.

If you have been training with us for awhile and you have ignored recovery weeks, read on.

Especially you.​

Recovery weeks serve a critical function within the training cycle (more on that below for those of you who want to see the science).

You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.

That is purposeful.

Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.

Then we will take a scheduled, purposeful rest.​

Because whether you think so or not, you cannot and should not train really hard, all the time.

In fact one of our training program design principles is what is referred to as MED.

Minimum Effective Dose.

In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?

What? The minimum you say? That is NOT my style. Go hard or go home!

That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.

How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:

Altered Heart Rate and Blood Pressure

You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.​

Poor Sleep Patterns

​An increasing pattern of the inability to sleep restfully.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

One of my big ones (no secret I know - sorry).​

Eating Habits Disrupted or Compromised

It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.​

Decreased Immunity

If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.​

Increase In Injury

This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.​

Lack of Progress (Plateau)

This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.​

Enter Recovery Weeks

Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.

You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!

​And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.

Here's My Top 5 Things To Do On Recovery Week

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Visit somewhere I haven't before (this week is normally our "Spring Break")

​What about you?

You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.

Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not

I train hard, but more importantly I train and recover appropriately. 

I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.

THAT is what sets me back.

Recovery is what drives me forward. On a daily, weekly, and quarterly basis.

​You ready to get better with me?

MAKE IT HAPPEN!

Coach Dean

PS. Below is the "Science Stuff" I promised - Enjoy!


All About Recovery Weeks

Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here

Read on why properly planned and adequate recovery is important for you!

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.

Which leads us to:

Recovery Weeks!

Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!

That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.

That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.

If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”

So now that we have established you are ready, willing and able to embrace recovery week, what do you do?

Glad you asked!

Three Steps for Successful Recovery

1.) Physical Rest and Regeneration

– Our bodies must rest and recover to prevent over-training (or under-recovering) 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 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.

3.) Celebrate the Fruits of Your Labor

– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance

– Enjoy your results!

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!

Top 5 Things To Do During Recovery Week

Next Scheduled Recovery Week: March 27 - April 2, 2017

If you are new to the concept of recovery weeks, please read on.

If you have been training with us for awhile and you have ignored recovery weeks, read on.

Especially you.​

Recovery weeks serve a critical function within the training cycle (more on that below for those of you who want to see the science).

You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.

That is purposeful.

Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.

Then we will take a scheduled, purposeful rest.​

Because whether you think so or not, you cannot and should not train really hard, all the time.

In fact one of our training program design principles is what is referred to as MED.

Minimum Effective Dose.

In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?

What? The minimum you say? That is NOT my style. Go hard or go home!

That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.

How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:

Altered Heart Rate and Blood Pressure

You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.​

Poor Sleep Patterns

​An increasing pattern of the inability to sleep restfully.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

One of my big ones (no secret I know - sorry).​

Eating Habits Disrupted or Compromised

It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.​

Decreased Immunity

If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.​

Increase In Injury

This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.​

Lack of Progress (Plateau)

This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.​

Enter Recovery Weeks

Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.

You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!

​And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.

Here's My Top 5 Things To Do On Recovery Week

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Visit somewhere I haven't before (this week is normally our "Spring Break")

​What about you?

You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.

Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not

I train hard, but more importantly I train and recover appropriately. 

I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.

THAT is what sets me back.

Recovery is what drives me forward. On a daily, weekly, and quarterly basis.

​You ready to get better with me?

MAKE IT HAPPEN!

Coach Dean

PS. Below is the "Science Stuff" I promised - Enjoy!


All About Recovery Weeks

Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here

Read on why properly planned and adequate recovery is important for you!

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.

Which leads us to:

Recovery Weeks!

Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!

That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.

That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.

If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”

So now that we have established you are ready, willing and able to embrace recovery week, what do you do?

Glad you asked!

Three Steps for Successful Recovery

1.) Physical Rest and Regeneration

– Our bodies must rest and recover to prevent over-training (or under-recovering) 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 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.

3.) Celebrate the Fruits of Your Labor

– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance

– Enjoy your results!

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!

“Essentials – LIVE” is starting soon!

Sign up before you're too late

Our "Essentials Nutrition Course" has been an active online nutrition coaching source for several years. Focusing on creating a food plan that leads to health for busy moms, career workaholics, professional dieters, and self proclaimed fitness enthusiasts.

Now, I am thrilled to announce we are going LIVE.  ​

In person, "hands" on nutrition coaching from our expert nutrition coaches, in a small group coaching format. Winning!


Did you ever feel like you have a good guy on one shoulder and a bad guy speaking in your ear on the other side? I know it leaves me feeling stressed out. Who do I listen too? How do I make the bad guy go away or at least be quieter? How do I make the good guy easier to listen to? 

That is how I often feel. I'm with you. Its hard to discern through each day what is the best plan. Its hard not to give into that negative talk and therefore the negative behavior. ​Sometimes its just hard to be good all the time. 

During the 10 weeks, you will begin to see and feel dramatic changes with your body, and not just the obvious physical changes, you will also notice the psychological and physiological changes as well. We'll work together to find a way to tune down the bad and increase all the good stuff. Things like: increased sense of well-being, an abundance of energy, weight loss, a sense of control, and the most important change of all… increased self-confidence.

All of this is included with your Essentials Nutrition LIVE ​

  • 10 Weeks of In Person Coaching with our Nutrition Experts
  • Bi-Weekly Progress Check-Ins using our state-of-the-art Fit3D Scanner
  • Beautiful Full-Color Printed Lesson Manual
  • Goal Setting and Tracking
  • Discover and Practive Your "5 Why's"
  • 10-Weeks in our Private Facebook Group to ask questions, share ideas, and help each other out - this is ALWAYS a favorite part of the challenge.
  • Strategies to stop dieting and start to learn and practice the habits that will help you get and live lean - for life!

In a nutshell you get Accountability, Access To Expertise, and Association with a group of Like-Minded Rockstars committed to success - EVERY WEEK!

Essentials Live Meets at 9:00am Saturday Mornings starting on March 11th at Concord Get Fit NH (unless otherwise announced)

Nancy Carlson

 As the creator of the Nutrition Essentials online course, I am thrilled to bring this life changing teaching live and up close. With the help of those on my team we've helped hundreds of clients lose thousands of pounds. Essentials Live helps create the habits you need to live lean for life!

The All New “Essentials – LIVE”!

You Asked For It - You Got IT!

Our "Essentials Nutrition Course" has been an active online nutrition coaching source for several years. Focusing on creating a food plan that leads to health for busy moms, career workaholics, professional dieters, and self proclaimed fitness enthusiasts.

Now, I am thrilled to announce we are going LIVE.  ​

In person, "hands" on nutrition coaching from our expert nutrition coaches, in a small group coaching format. Winning!


During the 10 weeks, you will begin to see and feel dramatic changes with your body, and not just the obvious physical changes, you will also notice the psychological and physiological changes as well. Expect a decreased body fat percentage, increased lean muscle mass, increased metabolism, increased sense of well-being, an abundance of energy, and the most important change of all… increased self-confidence.

All of this is included with your Essentials Nutrition LIVE ​

  • 10 Weeks of In Person Coaching with our Nutrition Experts
  • Bi-Weekly Progress Check-Ins using our state-of-the-art Fit3D Scanner
  • Beautiful Full-Color Printed Lesson Manual
  • Goal Setting and Tracking
  • Discover and Practive Your "5 Why's"
  • 10-Weeks in our Private Facebook Group to ask questions, share ideas, and help each other out - this is ALWAYS a favorite part of the challenge.
  • Strategies to stop dieting and start to learn and practice the habits that will help you get and live lean - for life!

In a nutshell you get Accountability, Access To Expertise, and Association with a group of Like-Minded Rockstars committed to success - EVERY WEEK!

Essentials Live Meets at 9:00am Saturday Mornings starting on March 11th at Concord Get Fit NH (unless otherwise announced)

Nancy Carlson

 As the creator of the Nutrition Essentials online course, I am thrilled to bring this life changing teaching live and up close. With the help of those on my team we've helped hundreds of clients lose thousands of pounds. Essentials Live helps create the habits you need to live lean for life!

Crockpot Freezer Meal Workshop with ALL New Recipes

Our crockpot freezer meal workshop is so popular that we are offering it again! This time with ALL new recipes. Mark it on your calendar and sign up now for February 25th at 9am in Epsom. As you may have learned from our last workshop- you cannot delay on this!

Spots fill up FAST!

I love cooking, but there are times (recently quite a few times) when I don’t have the opportunity to cook each night. 

These meals are another way to make dinner quickly and easily AND a different way to plan and prep your meals for the week or the month.

You could:

1.) Find 5 recipes using only ingredients that can be frozen
2.) Write out your grocery list (don’t forget the freezer bags, herbs, spices, oil, and vinegars)
3.) Go shopping
4.) Chop, cut, prep the ingredients and add them to the freezer bags
5.) Freeze
6.) Thaw slightly and put in a crock pot to cook while you are busy with other things

But wouldn’t it be better to avoid Steps 1-3?

This Workshop Sold Out!

I thought so!

Sign up for Crockpot Freezer Meal Workshop on February 25th and we will do the hard lifting for you.

In case you are not sure this is for you here are some of the comments from students who participated in our last crockpot workshop:

THANK YOU so much for sending these. I just loved the workshop and look forward to the next one. What a great way to prepare healthy meals quickly.

I LOVED the Saturday class on crockpot freezer cooking. My husband and I had the balsamic chicken last night and it was great.
I thought the class ran smoothly. I liked the set up, and it was fun to work with people I had never met. I really had fun.

Just to remind you, here are the 5 meals we will be making together and you will be taking home:

Queso Chicken Chili
Scrumptious Coconut Chicken Curry
Cinnamon Pork with Parsnips
Yummy Italian Chicken
Slow Cooker Taco Chicken

Each meal feeds 4 to 6 people, and they are Yum-Mee!

Space is limited to the first 15 that register, so get in on the Crock Pot Freezer Workshop by clicking the “Register Now” button below.

Crock Pot Freezer Workshop
Date: Saturday February 25, 2017
Time: 9:00am to 10:00 am
Place: Get Fit NH Epsom
Cost: $85 (Wow! what a deal)

This Workshop Sold Out!

DIY Salad Dressing Workshop

Salads are great, but without a good dressing, you’ve just got a pile of raw veggies, right? Healthy, but not always exciting. But store bought dressings usually have a bunch of sugar, use low grade oils, and have ingredients most of us can't pronounce.

Because of all that, I’ve made a habit out of making my own tasty and healthy dressings. With a bit of tweaking I have figured out how to turn classic dressings like Ranch and Caesar into ones that my whole family can enjoy!

On January 25 at 6:00pm at Get Fit NH Epsom, come learn how to make your own healthy, delicious dressings. During the workshop I’ll show you how easy it is to make your own salad dressings, with healthy oils and without a bunch of sugar and artificial ingredients.

In fact you’ll walk out of the workshop with a jar full of a dressing you made to start using right away. You’ll also receive a mini-cookbook over 20 salad dressing recipes. I love oil and vinegar as much as the next girl, but I like a bit of variety too!

Check out just one of these delicious recipes:

Tangerine Lime Salad Dressing:

  • 1 Tablespoon olive oil
  • 1 teaspoon balsamic vinegar
  • Juice of half a tangerine
  • Juice of half a lime

Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

Served best with this salad.

In a large bowl combine 4 big handfuls of mixed salad greens, a handful of olives, 5 Sun-dried tomatoes, and a couple tablespoons of chopped almonds and walnuts. Add the Tangerine-Lime Dressing and mix until all the ingredients are coated.

Oh. So. Good.​  🙂

But wait, there is more! 

Many salad dressings use mayonnaise as their base, right? But do you know how easy it is to make your own?

There’s a trick (there usually is), but I’ll show you how to make a mayonnaise you can use in dressings, in marinades, in dips, and more. Bonus Points!

​The investment for this workshop is only $15, and you will walk away with a dressing you can go home and share with the whole family! 

Don't be shy, sign up now - it's going to be a lot of fun!

DIY Salad Dressing Workshop

Wednesday, January 25 at 6pm

Get Fit NH Epsom

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