Category Archives for "Your Best Health"

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

Ready To Solve the “I Know, But Don’t Do” Problem? We Can Help.

As a nutrition coach one of the most common statements I hear is “I eat really good but……….” Then the blank is filled in with the challenge that person is facing.

We all have challenges and issues but first what is ‘good’ eating?

Eating good (or Healthy) can easily be summed in in these three rules. By following these three rules you’ll have ‘good’ eating – Healthy Eating.

1) Eat a wide range of veggies every time you eat (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

2) Eat a wide range of lean proteins at each meal. A great rule of thumb here is to consume at least a fist-sized worth of anything that had a face that ran, flies, or swam at some point (sorry, doesn’t sound as appetizing this way, but it’s one way to remember!). Protein is the only macronutrient responsible for building and repairing lean muscle but it also allows your body to best starve its ugly, unwanted fat stores.

3) Eat a wide range of healthy fats at each meal (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production. Hormones are designed to help us not hinder us. They actually make everything else run smoothly and correctly.

But following rules or even eating the "right food" is not the Secret to Success.

The Secret To Success, to creating lasting change, is this -

Be who you are and face head on the challenges that are unique to you.

  • “I’m so busy at work that I often forget to eat”
  • “I do really well for a few days but then……”
  • “My husband can lose weight just like that but I struggle”
  • “If I just think about junk food I gain four pounds”
  • “Its nighttime eating that gets me, I sometimes don’t even realize I am eating until its gone.”
  • “My job is so stressful that I find a bit of calm in having a treat”
  • “My kids have chips and stuff in the house and I can’t help getting into it.”
  • “One or two bites of sweets isn’t all that bad, right?”
  • “The weekends get me”

Does any of that sound familiar? Can you hear yourself saying this? Can you fill in the blank with another challenge that prevents you from eating ‘good’?

You don't need a different "diet". You need to get to the heart of what makes eating so challenging in your life.

I ‘d like to help you.

I can't even fully express the difference it makes to have "permission" to be less than perfect with this process. I have done more than my fair share of starving and bingeing as a result of trying to be the perfect eater. It is unsustainable and makes me miserable. I can be successful at this. That is a big change for me.

Mary

I hate diets. I've never been able to stick with one for more than about 6 hours. I don't actually remember a diet plan that I've done (and I've experimented with many) that lasted more then a work day. It wasn’t that I didn’t know what was good for me, I just didn’t know how to overcome my challenge of sneaking sugary desserts to help myself.

What is Essential Nutrition?

Essential Nutrition is the farthest thing from a diet plan. Rules and regulations about food make me feel like food is our enemy. Labeling food "good" or "bad" makes me feel like we are in a fight against all Foods Evil. Beating ourselves up because we did or didn't eat that or because we did or didn't have enough of this.

Stop already.

Many of us already live in a place where we deal too harshly with ourselves. We easily find fault with ourselves. We don't need one more thing that calls us out and puts us down. Food isn't meant to do that.

Essential Nutrition is designed to help us get better health. It’s about learning to listen to our bodies tell us we are eating enough, too much or too little. It’s about knowing when we are truly satisfied with what we eat. Satisfied not just physically but emotionally.

Eating should be an enjoyable process from start to finish not one of drudgery. The emotional response to our eating should be one that is adding to our health.

I am actually liking the three meals habit. My day is much more structured now and my work day is more focused as I am not always thinking of when or what to eat.

Bob

How Does It Work?

The first 6 weeks of Essential Nutrition is not even about food but about you.

Learning to know our bodies, know our energy level, truly seeing our schedule for what it is, fitting food into our life so that it becomes a joy to eat. It’s about figuring out how you can eat to become healthier while still being among friends at a party. It’s about working treats, sweets, bread, cereal, wine, and any other food into your day so that you remain in a good place emotionally about your choices while working towards health.

You can achieve both.

Essential Nutrition will help you make inroads into freedom from guilt, bingeing, sneaking, gorging, restricting, hiding, and any other choice of eating/or not eating we do.

Its not always about the scale, that will come. Essential Nutrition is all about finding the joy in food. Our food choices should make us happy while we are consuming them and hours later. Being content and happy is a great thing and the world needs a whole lot more happy in it.

How can you make it easier to have all this "healthy eating stuff" fit into your life?

Here's how.

The Grateful Plate Nutrition Coaching will be starting our next 10-week “Essential Nutrition” Habit Program October 31st, 2016, and I would like you to join.

“I feel like I've made great progress with our Habits overall - and I'm counting on holding onto them.”

Jennifer

Why Habit Coaching?

Change can be difficult, no question, but trying to muster up willpower to keep disciplined goes against all the evidence of creating lasting change.

In other words creating change is hard because we make it hard. The good news is it doesn’t have to be that way.

The New Way

There is actually a simple, evidence based way to get on the “habit highway”, and it goes like this.

  • Have a coach that helps you customize your habit.
  • Be part of a group doing the habit.
  • Consistently show up for your coach and the group.

You need the coaching and support to do your habit in a way that works for you, and do them often enough so it becomes part of who you are, not just something you do.

Here Is What's Included:

  • 10 weeks of personalized coaching
  • 5 habits that are tailored to fit your needs
  • The Exclusive Grateful Plate "Essentials Cookbook"
  • And to deliver all your nutritional lessons and habits you’ll receive access to "Habit Catalyst". (You can optionally download the "Habit Tracker" app for both iPhone and Android, so you never miss a lesson and check-in. Pretty cool!)

The Magic? A incredible community of online support, help, encouragement, and accountability.

How Much?

The 10-Week “Essential Nutrition” Habit Coaching course is $197 for 10 weeks. Simple as that.

No gimmicks, no fancy supplements to buy, no shakes, pills, potions or lotions. If all that stuff worked the world would be fit and healthy by now.

One more thing. This is not one of those online programs where you don’t get to talk the coaches. We are coaches, we love to coach, and this program is all about you getting the coaching you need. In fact if you don’t really want coaching, accountability and support, please don’t sign up for this program.

Secure your spot below and I'll send you your copy of my " Essential Recipes" cookbook", a beautiful 27-page full color downloadable guide to easily preparing meals, right away. We will hook you up on our Private "Habit Ninja's" page so we can get to know each other. Then look for more info in your inbox starting Friday October 28th as we get ready to rock!

Questions? Click Here To Send Me A Note

To your best health,
Coach Nancy

21-Day “Healthy for the Holidays” Partner Jumpstart Challenge

You don't have to (and shouldn't) wait for the New Year to Start Getting Healthy!

I know winter is coming, but that is no reason to hide under those warm clothes and pack on a few extra pounds for the winter - you are not going into hibernation after all!

If you were one of the many people who participated in the Detox Challenge back in January and February of this year, you KNOW how good you felt when you cleaned up your nutrition after the holidays. And shedding some extra weight was just a really cool bonus.

If you missed out, read what some of our happy participants had to say ...


Rayne

Don’t accept that quality food isn’t worth the time; that waking up w/occasional achiness is part of aging; asthma-type congestion is only resolved w/medication; Sugar or coffee are necessary afternoon pick-me-ups; that getting everything done requires more hours (as opposed to more natural energy)….”

Maura

I became very mellow and experienced better sleep and more energy. Workouts were better and clothes got a bit looser. (I think I lost 10 pounds!) The food was good and I even got my husband to eat dinners that I prepared. I learned a lot about the foods I hadn't eaten before - mostly the non-sugar condiments and the non-gluten flours, etc. Although I've had celiac disease for several years, I wasn't experimenting with the alternative flours and oils, so that was very helpful.

Kathy

Thanks so much for the daily e-mails and support. I hopped on my scale at home yesterday and I am down 9.2 lb.'s. The program outlined in the packet you sent over was very well laid out, easy to follow, and answered all the questions I had. I enjoyed making and eating the recipe's and I found the plan to fit into my life, far better than I imagined. My husband and I plan to eat this way on a regular basis.


BONUS: This Jumpstart time we are upping the game by letting you team up with a partner for even MORE support! Join with a friend, neighbor, spouse, significant other, sister, brother, mother, father - You Get The Idea! The winning duo will win a Sweet Holiday prize.

How Do We Win?

Great Question! We are keeping it super simple this time around. The Duo with the highest percentage of weight lost over the 21 days wins!

REGISTER FOR THE HEALTHY FOR THE HOLIDAYS 21-DAY PARTNER DETOX CHALLENGE FOR ONLY $27 EACH PERSON!

**If you plan to purchase an additional program for your partner please do so in a SEPARATE transaction. It’s critical that they’re registered separately with their name and their email so they get all the materials, access links, and daily tips. Once you register you will be direct to a form to fill out your partners name. If you don't have one, we will do our best to find you one ASAP! Thank You!


How does it work?

During the 21-Day Jumpstart you will get a check-in reminder from us through "Habit Catalyst". (You can also download the "Habit Tracker" app for both iPhone and Android) You'll never miss a lesson and check-in. Pretty cool!



And speaking of check-ins; each one will have a link to a nutrition based lesson to go right along with the Jumpstart Detox. While you're inside Habit Catalyst you'll answer this question daily:



"Am I "On Track" by sticking to the plan for the door I chose?" (You will learn all about the "doors" once you sign up)



Reading the lesson and answering that question honestly is key to helping you successfully complete the 21 Day Jumpstart Detox. You will see how many days out of the 21 you read the lessons and stuck to the plan. That kind of accountability feedback is just what you need to drive your progress forward.


Paulette

If I fuel my body with healthy food, it’s so much happier with me than if I feed it junk! Amazing how simple it is!




And the lessons you get are amazing. Here are some of the lesson titles to whet your appetite. (Pretty Punny, Huh?) 🙂

  • What is Protein and Why Should I Care?
  • I Hate Veggies!
  • Fat Is Not A 4-Letter Word (I counted)
  • All About "Carbs"
  • Go To Bed Already!
  • Enjoy Your Food
  • and 16 More!

Our 21-Day Jumpstart will kick your focus into high gear. Its 21 Days all about you. (and who doesn't like the extra attention? C'mon -admit it.)

Here's what you get when you sign up for the 21-Day Jumpstart Challenge

  • Jumpstart Meal Plan That Eliminates All The Guesswork
  • 3 levels to personalize your detox
  • An Easy-To-Follow, Step-By-Step Plan
  • A Challenge Transition Plan to help you keep going
  • Grocery list to make your shopping a snap
  • 21 Delicious recipes you and your family will love
  • 21-Days in our Private Facebook Group to ask questions, share ideas, and help each other out - this is ALWAYS a favorite part of the challenge.
  • 21 Daily Tips and Nutrition Coaching to keep you on track toward your goal. These are gold!

In a nutshell you get Accountability, Access To Expertise, and Association with a group of like- minded people committed to success.

REGISTER FOR THE HEALTHY FOR THE HOLIDAYS 21-DAY PARTNER DETOX CHALLENGE FOR ONLY $27 EACH PERSON!

**If you plan to purchase an additional program for your partner please do so in a SEPARATE transaction. It’s critical that they’re registered separately with their name and their email so they get all the materials, access links, and daily tips. Once you register you will be direct to a form to fill out your partners name. If you don't have one, we will do our best to find you one ASAP! Thank You!

21-Day Jumpstart Challenge Dates:

Success Workshop Saturday, October 22nd @ Get Fit NH Concord, 9:00am to 10:00am

Registration Cut-Off Date: Friday, October 28th @ Midnight

Official Start of Challenge: Monday, October 31, 2016

Official End of Challenge: Sunday, November 20, 2016


Debbie

I have learned that eating well is easier than I thought! I definitely can eat this way forever! I am stronger than I thought”













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