Dean
Dean
A couple weeks ago Nancy and I celebrated our 23rd wedding anniversary. Yes, she IS up for sainthood, in case you were wondering.
As I was reflecting on those 23 years, I could not think of one significant achievement over that time span in which she didn’t support my efforts.
And that got me thinking once again about the importance of having someone to support you in your fitness goals, and particularly if you are trying to lose weight.
I know some of you have heard parts of this before, but it’s worth repeating.
At one time in my life I weighed 270+ pounds, and was anything but “fat and happy”.
Fat Yes – Happy No!
Tired all the time, blood sugar out of control, unable to find clothes off the rack – not conducive to making one really satisfied with his life.
When I made the decision to lose the weight and seek to regain my health, Nancy was there every step of the way. Cleaned the cupboards of all the junk food (really – we threw it away), changed a lot of the food we were eating and tried a bunch of (what was then to us) crazy new stuff (you know, like vegetables and fish), supported the investment into exercise equipment, and tons of other stuff.
She also held me accountable. If popcorn wasn’t on the plan, she reminded me of that. Not nagging, but just asking me about it. She celebrated with me when I lost pounds, and encouraged me when I didn’t. You know stuff like – “Suck it up you big baby”. 🙂
You NEED to find someone like that. It’s part of our 6 Pack 6 to share your goals and progress with someone every week. Ideally that someone is on board with what you are accomplishing – if they are not, find somebody else.
I’m going to get a little personal here. If your significant other knows what you are trying to do, but tells you it’s okay when you “cheat” on your diet repeatedly, or miss training, you MUST talk to them about it. Sit down with them and ask them to hold you accountable; ask them to keep the junk out of the house – not forever, but just for now. Look I don’t care, get brutal – ask them if they love that stinking cookie more than they love you! There is a time for compromise and a time to stand your ground. If not now – when? And this passive aggressive “I love you just the way you are” bull – don’t even get me started! I’m sure they do love you, but that’s really not the point.
Personal confession time – Right now, to this day, if there is a box of cookies in the house, 90% of the time I am going to eat them. It’s just better if they are not in the house or if I don’t know they are. Guess what – either they aren’t or I don’t. Simple as that. Nancy knows that, she wants me around for at least a little while longer, and she helps me out.
A couple more points:
#1) I know that not everybody who reads this is married or otherwise co-habitating. If this is the case, you are way ahead of the game as far as what’s in your cupboards and fridge, cause you control it all. Your task is to find someone who will hold you accountable when you stumble.
#2) I am not trying to drive a wedge in any relationships. The fact is that non-support at home can be a huge challenge. It can be overcome, but it’s so much easier to be on the same page. Be transparent and have that conversation. We are here to support you and help you work through it.
Now get out there and….
Make It Happen!
Dean
Congratulation to Lisa Adams, our winner for week 3! It was my pleasure to write her a check for $25!
There is no excuse for not getting after it and getting your score sheet in EVERY week!
Consistent correct action = desired results.
The race is very close, and there are many of you within striking distance of the top ten.
Now let’s get it done!
Week 3 Top Ten
| Lisa A. |
72 Points |
| Chrissy S. |
71 Points |
| Robin S. |
70 Points |
| Karyn M. |
68 Points |
| Steph G. |
68 Points |
| Evelyn P. |
68 Points |
| Julie D. |
67 Points |
| Donna K. |
66 Points |
| Kevin D. |
66 Points |
| Joanne R. |
65 Points |
Overall Top Ten
| Lisa A. |
214 Points |
| Chrissy S. |
214 Points |
| Karyn M. |
209 Points |
| Evelyn P. |
208 Points |
| Jeanne T. |
206 Points |
| Steph G. |
205 Points |
| Judy S. |
198 Points |
| Donna K. |
196 Points |
| Julie D. |
194 Points |
| Greg S. |
188 Points |
Make It Happen!
Hi Dean and Nancy,
Just wanted to let you know that since I started Boot Camp last summer my doctor has had to lower the dosage on my thyroid medication not once but twice. After YEARS of zero fitness and yo-yo dieting, I never thought my body would be able to regroup. My doctor is thrilled…not only is my thyroid condition improving but my cholesterol is what she called “Scary good”…lol! At nearly the big 40 I am in the best shape of my life thanks to you and the Boot Camp philosophy….Thank you Get Fit NH Boot Camp!!
Tammy Berrio – Concord, NH
The economy is in the news all the time. Stimulus this, stimulus that…Spending millions, billion and trillions…
Well I want to stimulate something else…your mind.
Despite the financial “crisis” that is going on now, we still realize the importance of investing our money for the future.
Successful investors are consistent – riding out the daily fluctuations and adding to their accounts on a regular basis. They understand that nothing is gained by sitting on the sidelines, but by wisely and consistently adding to their investment. Great fortunes were and still are made this way.
It is no different with the investment you make in your health. The correct action consistently applied is the key to your health as much (if not more) than your wealth.
Sure there are going to be ups and downs. Nobody is at the top of their game all the time.
But you are just kidding yourself if you think that you can miss workouts, eat junk half the time, and stay up until midnight watching the idiot box and reach your goals.
Why do you expect something for nothing?
—————————————————-
I want you to think about why you train, why you exercise, and if you are in this category – why you come to bootcamp.
Isn’t taking action investing in the future of your health?
After all, what difference does it make how much money you have if you aren’t healthy enough, or even around, to enjoy it?
Look, getting old isn’t for sissies.
You have a couple choices – you can sit on your butt and let your body waste away, or you can start fighting back now so you have a solid foundation for great health when you get into your 60’s, 70’s and beyond.
I am at the age where you really start to realize how short and fragile life is. It seems not a day goes by when my friends and peers are telling me that one of their loved ones is sick, or in the hospital.
You know what’s sad?
Many of the reasons they are sick are behavior related, like diabetes and heart disease, which in most cases could have been prevented with diet and exercise.
It’s just stupid!
Let me tell you about Dan.
We had an absolute butt kicking training session last Friday. Very challenging. And I watched a 52 year old man (Dan) smoke the rest of his class – who were up to 35 years his junior.
It got me to thinking – Dan has been training with us since May of 2008, and besides a week of vacation he took with his family, has missed maybe two sessions. He has made great strides in his nutrition habits, works hard every time he shows up, and has lost a boatload of weight.
In short – He Makes It Happen!
Dan is doing what it takes now to increase his chances for lifelong health.
It’s not just about living long, but living well.
So what about you?
Are you going to let life pass you by?
Are you going to wake up another 10 years older and still be the same person you are today?
Are you going to be lying in that hospital bed kicking yourself because you know it didn’t have to be this way?
Are you going to finally stop making excuses and do what it takes to show up every day?
Some of you will, but many will not.
Will this be the day that you once and for all determine that you will do what it takes?
Time Will Tell…
It Always Does…
Now Make It Happen!
Dean
I congratulate all of you who turned in a score sheet this week. Keep up the good work.
As you know last week we had a tie at the top, so we rolled the points over into this week. We added up the point totals for the first two weeks – and we have our first winner!
Congratulation to Chrissy Schultz, who will receive a check for $50! All that hard work paid off – literally!
Next week the points for the weekly prize reset – so keep getting after it and working hard. The habits you are building now can pay off for a lifetime!
Week 2 Top Ten
| Lisa A. |
72 Points |
| Karyn M. |
72 Points |
| Chrissy S. |
71 Points |
| Jeanne T. |
71 Points |
| Judy S. |
68 Points |
| Steph G. |
67 Points |
| Donna K. |
65 Points |
| Tammy B. |
63 Points |
| Greg S. |
62 Points |
| Angela D. |
62 Points |
Overall Top Ten
| Chrissy S. |
143 Points |
| Jeanne T. |
142 Points |
| Lisa A. |
142 Points |
| Karyn M. |
141 Points |
| Steph G. |
137 Points |
| Judy S. |
136 Points |
| Greg S. |
130 Points |
| Donna K. |
130 Points |
| Tammy B. |
129 Points |
| Julie D. |
127 Points |
Now Make It Happen!
For most people Valentine’s Day is an excuse to eat chocolate and spend time with your honey. Look, there’s nothing wrong with a little bit of chocolate, and I love my honey, but how about mixing it up a little?
Today I am going to introduce the concept of partner training. If you are in our boot camps you know we like to mix it up and train with one or more other people from time to time. Isn’t it about time you introduced your significant other to the joys of training?
There are a ton of benefits to partner training, including:
Partner training definitely cranks it up a notch in our boot camps. Pushing and encouraging each other is a great way to kick up the intensity and blast through a plateaus.
So here’s one you can do at home with your honey – They’ll LOVE you for it!
The Valentine’s Day Workout for Couples- Tabata Style Partner Training
This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 secionds of work and 10 seconds of rest. Repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest before moving on the the next sequence.
Station#1- Partner Push-up-Row Combo
Partner Push-ups: Hold your partner’s feet from a standing position as they do as many push-ups as they can, then switch roles
Partner Rows: Hold your partner’s hands from a standing position as they do as many body weight rows as they can, then switch roles
Station #2- Partner Resisted Stationary Lunges- Static or Dynamic
Partner Lunges: Drop into a deep lunge position and hold as your partner applies downward force on your shoulders for you to fight against, then switch roles.
Station #3- Partner Resisted Pillar Circuit
Partner Pillars: Get into a pillar position and hold as your partner applies downward force with hands on your ribcage, then switch roles (alternate between front and L/R Side Pillars)
Station #4- Partner Resisted Squats- Static or Dynamic
Partner Squats: Drop into a deep squat position and hold as your partner applies downward force on your shoulders for you to fight against, then switch roles.
Now really, who would want to go to dinner and a movie when you can work up a nice sweat like that?
And there’s always the post-workout hot tub to look forward to!
Get It Done!
Nancy
If you want to achieve more, sometimes the best thing to do is ‘quit.’
Quit?
Yes, quit.
Sometimes the easiest way to make things happen in a positive fashion, for example…
…is to quit doing some of the things that are standing in the way of your progress.
Here are some ideas to get you rolling:
And one that may ruffle your feathers…
What excuses can you quit making?
So instead of quitting the way most people do…they quit thinking big and they quit setting lofty goals…go a different route and quit doing some of the things that are standing in your way.
Quit telling yourself it’s impossible, and start making it happen!
Nancy
What an incredible first week of our 6 Pack 6 transformation contest! As you will see, the competition is tight, but everyone is still in the game!
To everyone who turned in their first week score sheet I congratulate you on a job well done. Even if you didn’t score as high as you wanted, you took a step in the right direction by identifying what you need to work on. Do it better next week!
For those of you (few) who signed up and didn’t turn in your sheet – What’s The Deal? You have everything in your hands you need to get organized and a system specifically designed to get you on the right track and accountable. No excuses – I want to see those sheets next week!
At the end of week 1 we have a tie at the top – the weekly $25 prize will roll over to next week, and everyone is still in it, so keep going strong! Without further adieu, here is the top 10 for Week One.
Week 1 Top Ten
| Chrissy S. |
72 Points |
| Evelyn P. | 72 Points |
| Jeanne T. | 71 Points |
| Lisa A. | 70 Points |
| Steph G. | 70 Points |
| Karyn M. | 69 Points |
| Nadia K. | 69 Points |
| Greg S. | 68 Points |
| Judy S. | 68 Points |
| Gretchen W. |
67 Points |
Now Make It Happen!
We live in a carb obsessed world.
No Carbs
Low Carbs
Good Carbs
Bad Carbs
Red Carbs
Blue Carbs
Ok…never mind…I was channeling Dr. Seuss for a second, but seriously the fascination with carbohydrates as they relate to nutrition, performance and fat loss is confusing, and rarely does more than a day go by when I don’t get asked about it.
What’s a net carb?
What about alcohol sugars?
Why are you anti-carb?
Now it’s really the last question I want to address – I am not anti-carb! Say it with me class….
Carbohydrates are an important part of our diet, but unfortunately the vast majority of us get way too many from the wrong sources.
I don’t care what their lobbies say, sugar and high fructose corn syrup are not compatible with losing bodyfat, optimal performance or excellent health.
Now as carbs relate to body composition and fat loss, I am a proponent of limiting certain types of carbs in order to reach your goals in a rapid, safe and effective manner.
Controlling your blood sugar is a HUGE part of being able to lose bodyfat.
Donuts, bagels, pasta and muffins drive your blood sugar up and down like the stock market. Don’t do it!
If and when you are having challenges breaking through a weight loss plateau (we all do), you need to look at diet.
What follows is a blueprint that will help you reduce your sugar and starch intake without driving yourself nuts. Cold turkey works for some, but for the rest here is an excellent plan, step-by-step.
How long to go through the blueprint? Try a week per phase, as this should give your body plenty of time to adapt and not play with your energy levels too much.
Step#1
Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars
Step#2
Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3
Replace all starches and sugars with fruits and veggies
Step#4
Replace all fruits with green veggies
Step#5
Use strategic carb and calorie cycling to take your body to next level (outside this articles scope, but we’ll get there).
Questions or comment? Use the form below.
Now Make It Happen!
Dean