Dean
Dean
If You Have A Great Attitude, A Passion for Learning New Things, and a Few Coaching Skills, I Have a Fun and Fulfilling Job Just for You!
From Dean Carlson, Owner
Dear Prospective Team Member,
Thanks for taking the time to visit this site! You should have arrived here because you saw my employment posting. It’s my hope that you are exactly the person I am looking for so I can take this page down immediately and offer you the fun and rewarding job I have available.
So, let me tell you a little about our company and the job.
My name is Dean Carlson, and I am the owner of Get Fit NH, which provides physical preparation and fat loss coaching to our clients in two facilities, located in Epsom and Concord
Our business is dedicated to helping our clients achieve their health, fitness, and performance goals. Our group personal training is fun, team oriented, and is accountability and results driven.
We’re looking for an enthusiastic, motivated, hardworking and energetic person to serve as a part-time assistant coach.
If you are hired for this job, the first 90 days on the job will be on a trial period. During this time period, you will be working early mornings, Monday, Tuesday, Thursday and Friday. Once you become permanent you will have the opportunity to gain experience and grow within the company.
Tasks We Need You to Perform
Prerequisite Skills and Attitude
These are the skills and the attitude you must already have in order to qualify for this position:
How to Apply
We’re looking to hire the right person as soon as possible. So if this job sounds good to you, follow these instructions precisely. Failure to follow these instructions will result in your resume going in the circular file. This is your first test, okay?
Next Steps
If you followed the instructions properly, we will review your application. If we feel you’re a good prospect, we’ll call or email you to set up a personal interview. If we feel you aren’t qualified, we’ll send you a courtesy email to thank you for your time. If you do not hear from us at all, it means you did not follow the instructions properly.
The sooner we get your application, the better. This will not be a long, drawn out process. I believe in taking action quickly. So get your application in pronto! I look forward to reviewing it and hopefully meeting you personally.
Again, thanks very much for your interest.
Make It Happen!
Dean
P.S. – This is not a corporate type of structure job. I am an entrepreneurial small business owner. I move quickly to capitalize on opportunities. This is not the type of job where just showing up is enough. Get Fit NH is everything to me. If you perform, you will be rewarded. I want nothing more than to find a person who takes real interest in doing good work and contributing to the growth of the business. I recognize and reward performance!
With all that said, enthusiasm and a positive attitude go long way in my book. I’m a very positive, upbeat person and appreciate those qualities in others. As long as you have the basic skills I mentioned,and a great attitude, you’re definitely a candidate! So send us your resume today!
DO NOT fill out this form without reading the entire letter above!
Although it is safe to say that everyone who participated in S3 VIP this year found victory in their achievements, we did award some prizes to the top overall winners in each category. So proud of all who participated and worked their way toward that “new normal”.
Keep Making It Happen!
S3 V.I.P. Reveal Party M.V.P.’s from Epsom’s Team Nancy (Chef’s Extraordinaire!)
MEPS (Concord Only)
Team Attendance
Individual Bodyfat % Lost
Team Average Bodyfat % Lost
Individual Weight Loss %
Special Award “It’s All About The Food” Mark Bucknam 26 pounds
Team Average Weight Loss
Overall Team Winners
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 22 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 (read up!), 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 supercompensation 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 Whole9 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!
Who here has ever been frustrated by something?
Yeah, it’s true. We are gonna PARTY like it’s 1999! (Do you get THAT reference Coach Meagan?) 🙂
I know it a busy time of year with graduations and all, but we are going to make it worth your while to spend a couple hours with us on Saturday June 20th at 9:00 am for our S3 V.I.P. Winners Reveal Party.
The individual winners and top overall team will be announced at the party; we are keeping them top secret until then. In fact we are thinking about making everyone there take a blood oath not to tell you if you aren’t! You’ll never know who won and the sleepless nights will be unbearable, so take out that phone, open up your calendar, and save the date.
Besides the big winners reveal we will be having some fantastic recipes prepared by Chef Nancy Carlson, who is renowned for her expertise in all things healthy and tasty cooking.
Fun, Prizes, Food, hanging out with me – what more could you ask for?
We want to know how many are coming so we have enough food prepared for y’all, so please RSVP on the form below and let us know you are coming. Thanks!
S3 V.I.P. Reveal Party
Date: June 20, 2015
Time: 9:00am until you are done partying
Place: Get Fit NH Concord
Don’t forget! This Thursday May 21, 2015 is the 13th annual Rock N’ Race 5K run/walk to benefit the Payson Cancer Center at Concord Hospital. You guys are amazing, as the “Get Fit NH & Beat Cancer” team is 91 members strong and has raised $4005 so far – Wow!
Here’s the deal for T-shirt and bib pickup: Coach Adam will be picking them up Tuesday afternoon and bringing them to the Concord gym. We will separate them out and do our best to get ALL of Epsom’s out to the gym for pickup Wednesday afternoon.
Please Remember: We are open Wednesday in both locations for the afternoon classes only, and will be closed Thursday afternoon and evening so we can all participate.
For those who are not able to pick up Wednesday, not a problem. We will be in the Concord gym Thursday afternoon until approximately 3:00pm, so you can pick Concord shirts up then. All remaining shirts will be brought with us to the race Thursday afternoon.
Meeting Place and Time: We will meet at the Capitol Building steps at 5:30pm to hand out remaining shirts and get a team photo.
If you have any questions drop us a line or give us a call.
I am proud of all you all and I know you will have a blast!
Make It Happen,
Coach Dean
Danno celebrates 7 years with the 6:15 Epsom Crew – Sweet!
It’s hard for me to believe, but on Friday May 8, 2015 (tomorrow as I am writing this) we are celebrating the 7th Anniversary of our very first training class. We have been so blessed and I am so grateful for the opportunity to be a part of this incredible family. I just heard of another local trainer closing his business down after 7 years, and that makes me all the more grateful for all of you who choose to train with us.
When we started out under the halogen light attached to the basketball hoop in my backyard (true story) at 5:00am on that crisp May morning, I never even really dreamed big enough to think we would be where we are. So much has happened since then. Drew was 5 years old, and now he is going into junior high. KJ was 3 and Amy was 1 – and look at them now. We have 2 grandchildren for crying out loud! Nancy and I are working toward 3 decades of marriage – how does she do it?
During this S3 Transformation Challenge it as been so gratifying to see the relationship you have built with our coaching team. Erin, Meagan and Adam are not only great coaches, but even more importantly world class people.
I think back to the many students we have had the opportunity to serve, some from the very beginning. The hardest part of this business is seeing people move away from us, or just plain move on. Some of the faces of people I failed to reach still run through my mind and drive me to get better.
I was looking back through the training archives to see what we did for training on that very first “Fun Friday”. You don’t want to miss tomorrow, because we are going to be doing that very workout – one which has become one of our very favorites.
Thank-you seems inadequate, but I offer it anyway. It is my goal to make sure that we add as much value to your life as you add to ours – every day!
Thank-you for choosing to train with Get Fit NH.
Coach Dean
It’s not too early to get on board for the 2015 Get Fit NH Summer Athlete Academy!
The goal of this training program, like all we do at Get Fit NH, is to give each athlete who walks through our doors the tools to do one thing – Get Better.
Sounds like a no brainer?
Maybe not.
Almost anyone can train a teenage athlete to get stronger, but that is only a small part of the picture.
There is no magic here. No tricks to jumping higher and running faster. As an athlete you must walk in the doors with focus, determination and the willingness to work hard and then some.
Our athletes are required to sign and follow the GFNH Code of Expectations. Failure to live up to these expectations can lead to dismissal from the Academy, so please read carefully and be willing to follow. Download your copy here.
The GFNH Summer Athlete Academy is a 3 day a week program, Monday, Wednesday and Friday, from 10:00 to 11:15am. First day of Academy is Monday July 6th and we will be going until Friday August 14th (6 weeks)
Upon submitting your registration you will be sent a health history and champion profile to be completed and returned, and we will also give you a call so we can schedule an initial athlete assessment and answer any questions.
We look forward to seeing you this summer!
GFNH Summer Athlete Academy (13+)
Assessment: To be completed by Friday June 26th
Dates: July 6, 2015 – August 14, 2015
Days: Monday, Wednesday, Friday
Time: 10:00am – 11:15am
Place: Get Fit NH Concord
Academy Investment: $269
Please fill out the registration form below to hold your spot, and we will contact you shortly to complete the registration process – Thanks! If you would like more information, please contact us here.
There’s One Small Catch to All This:
I’m only taking on 10 new qualified athletes per location for the summer training camp because I want to be sure that we can give each individual athlete plenty of attention.
So if your athlete wants to prevent injuries, run faster, jump higher, and become a complete student athlete…
And if they’re not afraid of a little hard work…
And if they can invest just 4 hours/week this summer … Register Now.
(Please note that clinics and academies are not eligible for the 2 week trial, however your champion can still experience our core offerings for 2 weeks free after attending a clinic/academy)
The excitement is building as S3 V.I.P. get closer – just 10 days to go. If you are not in yet, you are missing a lot!
Is it Diet and Exercise or Exercise and Diet? As Coach Nancy reminds us, good nutrition and regular intense exercise are like the wheels on your bicycle – You have to have both if you really want to make progress. The good news is when you train at Get Fit NH you already have the exercise portion, so as you have figured out by now, S3 V.I.P. is going to be focused on “the other wheel” – getting your nutrition in a place to supports health and fat loss.
Step 1: It starts with our Custom Nutrition Guide, created especially for Get Fit NH by our friends over at Whole9. Read about why we chose Whole9 for our introductory nutrition coaching by clicking here. The only way to get your hands on one of these is to attend a Whole9 seminar, and we have added one just for S3 V.I.P. next Saturday, May 2 at Get Fit NH Concord. Be sure to talk to your coach about getting there.
Step 2: It’s not enough to know what to eat. In fact I bet you probably have a really good idea of that right now. The important thing isn’t just knowing what to do, it’s actually doing it. And that’s where the Success Checklist comes into play. While it’s up to your coach how they choose to have you track, we are all going to be tracking at least the things on this card. There are hard copies in the gym, and you can also download the checklist in either .pdf or Excel format.
If these habits look familiar, that’s because they should! Principles of good nutrition do not change. Not everybody is going to (or has to) eat the same foods, in the same amounts at the same time. However there are principles of good nutrition that apply to everyone. Eating for health and leanness is a skill, and developing skill takes practice. The Success Checklist is where you measure how practice is going.
S3 V.I.P. 7 Habits
Now you may be looking at that and thinking “I don’t even know where to begin! What’s a healthy fat? Lean, complete protein? Vegetables? Never heard of them! :)”
GOOD NEWS! That is where the Whole9 Nutrition Guide and your Team Coach comes in to play. Those two incredible resources will help you get and stay on track.
Speaking of on track, here’s a handy calendar to help you remember important dates and checkpoints. Let’s get ready to roll!
Coach Dean
“Get Fit NH” proves once again that their name is a good fit
PRLog – April 22, 2015 – CONCORD, N.H. — This spring, Get Fit NH, which has locations in both Concord and Epsom, continued its award winning streak by once again being voted “Best of the Best” gym in all of New Hampshire. This makes three “Best of the Best” nods in a row for the popular gym, known for its unique high quality group training format.
For the last 6 Years, Hippo Press voters have honored Get Fit NH as a “Best Of” in the Best Gym category. By going through a rigorous process, recently the facility became one of only two gyms in the country to have earned Smart Group Training (SGT) certification. The hallmark of SGT is the Functional Movement Screen which allows personalization of each routine within a group setting to maximize clients’ results. Get Fit NH offers their clients the latest state of the art fitness technology such as BioForce HRV heart rate variability testing, which monitors readiness for exercise, ultrasound body fat assessment, Whole 9 nutrition coaching, and their latest addition, MyZone technology, which allows coaches and clients to monitor clients’ degree of effort while training. Get Fit NH asks each new student to come in for a 2 week free trial before joining. These two weeks allow them the best chance to see for themselves what a difference the coaching, the camaraderie, and the physical training will make for them.
Get Fit NH Coach Nancy Carlson also continued her award winning ways, bringing home the “Best of the Best” Fitness Instructor honors for the fourth time since 2010. “The trainers at Get Fit NH work hard and take great pride in what we do for our clients. We never stop learning and finding new ways to get better every day. We feel we offer the smartest and best training available so this award is especially gratifying to us,” said Nancy.
The success of Get Fit NH is due to their continuous drive to do what it takes to make their clients better. To this end they offer professional group fitness training, nutrition coaching, and seminars at two locations in Concord and Epsom. See their website, www.getfitnh.com or call 344-2651 today to make it happen for you.
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