Dean
Dean
One of my mentors, Coach Martin Rooney of Training for Warriors, talked about a challenge that so many of us have.
He calls it “The TFW Expendable 3”.
The Expendable 3 are the three things, that when we get “busy”, we tend to leave out, or make expendable.
Here they are:
I see it, I hear it all the time, and in fact if I don’t prioritize, I can even be susceptible to it.
“I’m busy, I don’t have time to exercise.”
“It’s so hard with my work schedule to eat right, I’m just too busy to prepare.”
“I can sleep when I die, I’m just too busy.”
“I’m busy, busy, busy.”
So sleep, diet and exercise become…expendable.
Facebook? That’s not expendable.
Game of Thrones? That’s not expendable.
Hmmm.
The simple truth is that we are a product of our priorities. We just need to own that, and understand what our expendables are. I mean it’s not like you are not eating at all, right? It’s not like you only have 160 hours in the week and the rest of us have 168. It’s not like you don’t want to go to bed because your mattress is stuffed with porcupine quills, is it? 🙂
Look, this isn’t a value judgement or a morality play.
You are not a bad person if you have donuts and coffee for breakfast every day. And you are not a good person if you eat free range eggs with organic tea.
You like to unwind in front of the television? I get it.
Don’t feel like going to the gym? Been there.
The point is not to eat bread and water, sleep on a stone tablet, and have a cot in the corner of the gym.
I just want you to think.
Do I really want to lose fat, get lean, and look and feel great?
Or would all those things be nice if they just “happened”?
Take a few minutes to really think about the difference between those two. Here’s the thing. One of those is going to take effort, sacrifice, and growth. The other will leave you where you are at right now. Again, this is not a value judgement, just reality. I do not like seeing people drive themselves nuts chasing after the next thing (Yes, you walking into Get Fit NH might just be your “next thing”) and not being successful. I have been there. It weighs on your very soul, and just drags you down. The great news is you do not have to let it, it’s really your choice.
Instead of the “Expendable 3”, how about if you made those same three things the “Indispensable 3”?
The Get Fit NH Indispensable 3
Can you do that?
I can hear the murmuring already. Look, don’t tell me all the reasons you can’t do it. Spend that same effort on finding one small thing that you can do to make those a reality. It’s not going to happen overnight. What if it takes 3 years to achieve consistency in all those areas?
So what?
The time is going to pass anyway. You can be three years closer to your goals, or not. It’s really is up to you.
There is a new saying around here.
You Can Make A Wish or
You Can Make It Happen
One is easy, one is not.
One is a result of a fixed mindset, the other requires a growth mindset.
One leads to frustration, the other leads you to become the person you are meant to be.
Choose Wisely.
Coach Dean
Hey guys, just want to give you a heads up that the Get Fit NH Command Center has been in full swing and we have decided to get the full force of the family behind the Rock N’ Race to benefit the Payson Center for Cancer Care.
We are moving Thursday afternoon and evening classes in both locations to Wednesday, May 20th. There will be NO evening classes on Thursday. This affects:
4:00pm and 6:00pm Epsom
4:15, 5:30 and 6:45 Concord (Including TFW)
Wednesday evening will be the same training as Thursday morning, so please don’t come to both. I WILL kick you out! 🙂
We have some very personal reasons why we are taking this step that do not need to blasted all over the internet at this time, but if you have any questions please let me know.
Now that we have removed the potential conflict, will you join us? The Rock N’ Race is a perfect race for beginners and experienced alike. It’s a Run/Walk, there is music, fun and food all along the route – It really is a blast! It takes a lot to get me out on a run, so it’s gotta be good, right?
Don’t Delay. We need your help to have the best “Get Fit NH & Beat Cancer” team ever.
Thanks for your help. Look forward to seeing you there!
Coach Dean
Thank-you all for your support (and patience) as we have asked you to be active in supporting Get Fit NH through your vote! Spring has sprung, and with it many opportunities for you to let your voice be heard in support of many fantastic local businesses.
So far this spring we have asked you to support us in the “Best of…” awards, which you did with resounding success, as both Get Fit NH and Coach Nancy were recognized as “Best of the Best”.
Voting for the New Hampshire “A-List” continues through Sunday April 5, and we are asking for your support in categories of “Best Gym” and “Best Bootcamp”. You can vote through this Sunday by clicking here.
At the risk of voter fatigue, the Concord Cappies are also open, with voting starting April 1st. Will you please support us as “Best Gym/Fitness Center”? Your vote really does count, and we count on you to help us spread all that good Get Fit NH love! 🙂
Please vote for us and your other favorites in the Concord Cappies here.
Thank-you for taking the time and for your support!
Dean and the Get Fit NH Team
Just a quick reminder that the week of March 30, 2015 is our next scheduled recovery week. This is part of your training plan at Get Fit NH, and is a critical factor in helping you get better, which is what it’s all about.
Take a few minutes to read about why we take recovery weeks by clicking here. No really, do it, I’ll wait.
So which one are you after, super-compensation or depletion? (You did read the article, right?)
Let’s get real here. We earn recovery weeks by putting forth maximum effort every time we walk through the doors for a set period of time, usually eight to twelve weeks. The evidence is in as shown in those students using BioForce HRV monitoring. Over the last 2 to 3 weeks we are seeing the effects of this phase of training, as indicated by lower HRV scores across the board. It’s time to get some rest from really hard training.
We are also doing a little experiment during this recovery week. We will have both training facilities open for a limited schedule next week.
Why?
Two purposes.
1) Recovery activities like foam rolling, mobility and flexibility work, breathing practice.
2) To allow those participating in the SkiErg world challenge to get some meters in. This comes with a huge caveat. It’s still recovery week, and you are not from Krypton, so you (yes you) need to recover. So here’s the deal. You can come in and ski, but only to a MAX HR of 80% or under. Your coach will be keeping an eye on you to make sure you are keeping this to a recovery activity, not all out effort. You got enough of that over this training phase.
Don’t like the rules? Then please don’t come in and ski. You hired me to coach you, so let me coach you. (Yes, I am a big meanie)
Ok, so now that we have that settled, here’s the schedule for next week. Feel free to use either gym, just remember it’s first come, first serve on the equipment, so play nice. 🙂
Epsom Recovery Week Hours
Monday, Tuesday and Thursday: 4:00pm to 7:00pm
Concord Recovery Week Hours
Monday and Wednesday: 3:00pm to 6:00pm
Thursday and Friday: 6:00am to 10:00am
I had the opportunity to attend the Captain’s Breakfast a few weeks back, and I wish you all could have been there. Shawn Riley, Team Captain of “Steph Strong” told the story of his wife Stephanie, who died shortly after Christmas after a courageous battle with cancer. She participated in the race last year, and this year she is gone. As I sat there through the tears and laughter as he shared the story of the love of his life, with their young daughter watching her brave daddy, I could not help but think “What if that was me?”
We have all been touched by cancer in some way, and Shawn’s powerful story reminded me not only of that fact, but that of the many worthy causes in our community, I firmly believe getting behind the Rock N’ Race and supporting the Payson Center for Cancer Care is right near the top. Once again this year members of the “Get Fit NH & Beat Cancer” team will be wearing special green shirts, in honor of the fact that you went above and beyond and earned “Rock Star” status by raising over $3,000. I want to thank-you for all you do to support the local community.
If you are going to run one 5K this year, make it the Rock N’ Race. It is a walk/run, you can bring the kids, push a stroller, dance in the streets – whatever you want. It really is a fun time to get out for a good cause. Don’t forget that next week (Wednesday March 25th) Runners Alley will be coming in to Get Fit NH Concord to talk all things running, so this is a good time to learn about proper footwear and technique.
Let’s all get out there and help “Get Fit NH Beat Cancer”.
Make It Happen,
Coach Dean
Now I don’t know if fitness is a puzzle, but it can be very puzzling to many people.
How much should I eat? How many days should I train? High carb, low fat, high fat no carbs? How much protein do I really need? If I am not losing fat I need more cardio, right?
Do you know there is one answer to every one of those questions? Here it is.
It Depends.
You are probably thinking, “Ok Coach, isn’t that a cop out? The guy on TV says I should do this, and Dr. Wizard says I should do that, and I read a study in the New Zimbabwe Times that said…”, and on and on it goes.
It’s no secret that there is a lot of information about health and fitness – on TV, the radio, the paper, but especially on the internet.
I just googled “Health and Fitness” and it returned 1,020,000,000 results – that is over One Billion results (and it took less than 1/2 a second)!
You don’t need more information. You need an action plan.
And that’s where coaching comes in to play.
I really like this illustration from our friends at MyZone, because it shows the synergy that is created when coach and student are committed to achieving a goal.
When both parties take action, great things happen!
It’s is our responsibility as coaches to provide you with the tools and direction you need to reach your specific goals. That’s why the “It Depends” answer is my go to. How much and what you eat and how much and how you train is not only dependent on your goals, but on a number of other factors. There is a big difference between a 25 year old single guy and a 42 year old mother of 3. They don’t live the same life, don’t experience the same stresses, and they are probably not going to eat and train the same. That’s why it is so important that our students take advantage of the resources we offer beyond the world class physical training, like nutrition seminars, bodyfat analysis, HRV monitoring, Polar Team Training (Epsom) and MyZone (Concord).
That’s the “Execution” part of the pyramid. All the education, tools and coaching in the world won’t be effective unless we DO something.
I have coaches too. From the very beginning of starting Get Fit NH I have had at least one business coach and a coach or coaching resource to help me be a better physical preparation coach. I spent time this morning studying. I have spent 10’s of thousands of dollars to get the help I needed.
And do you know when I struggle the most?
When I don’t take action on what my coaches tell me to do.
When do things start moving in the right direction?
When I get off the internet trying to figure some reason why I shouldn’t do what they say, and just start doing it. Look I have failed many times, but there is something to be said for “failing forward”. What the heck did I hire a coach for if I am just going to try to do it on my own anyway?
So let’s put this puzzle together.
Our Mission is to help our students Lose Fat, Get Lean, and Look and Feel Great.
Our Commitment is to give you the Tools and Direction to Make It Happen.
The Execution is up to you.
The Good News?
We are here to guide you every step of the way. You know, I find it can be very hard to accept coaching. I want to believe I already know what to do and how to do it. But if that were true, I probably would have done it already, huh? 🙂
So how are you going to take action next?
Schedule a body comp assessment?
Educate yourself on HRV monitoring and get setup?
Attend the next Whole9 nutrition seminar?
About that last one. Friday March 27th will be the last day to purchase your MyZone belt at the introductory price of $55. After that the price will go up to $79. Still a super value, but why not save a few dollars and order yours today?
Let’s Make It Happen – Together
Coach Dean
Good Times with the Get Fit NH Family – I am proud of you all!
MyZone Heart Rate Training Intro
Where: Get Fit NH Concord
When: Saturday February 28th, 2015
Time: 9:00am
Our clients in Epsom have been using the Polar Team system for quite a few months now, and Coach Nancy has done a phenomenal job of integrating heart rate training into the overall Get Fit NH training model. The Polar Team system is a very good system, however as we looked at bringing heart rate monitoring and training into Get Fit NH Concord, we discovered Polar was discontinuing the Team system and working on other offerings. We looked into the new systems a number of months ago, and just were not satisfied the technology and software platform was right for us. Our search for new platforms brought us to MYZONE and we will explain what MYZONE is in a minute. First here is what Epsom student’s have to say about their success with the Polar system:
“I like to see exactly where I am at. Sometimes we are not always good at judging if we are working hard enough to get the heart rate up. I also like to see where others are at to see how I compare. As my fitness increases, I need to do more to get my heart rate in the red… so being able to see it helps to know for sure. I like seeing the report later to look for the peaks. I also like seeing that even when I work super hard I am able to recover faster, even than a few months back. This is part of my overall goal so I can do more outside of training with running, hiking etc.
Cara”
“At first I was a bit skeptical about using the heart monitor while working out because it was new, but after wearing it for some time during training, I realized it was very helpful to me. It allowed me to check how fast my heart was responding to the amount of effort I was putting into the specific exercise I was doing, whether I needed to slow down or pick it up. I also like the visual of having a numbers on the projector so I could see if I was in the red, yellow, or green to help me when I need to adjust my workout pace. It has become important for me to use on a daily basis.
-Doreen Mathison”
“The heart rate monitor has been a great addition to my training. It has given me more awareness of how my heart is performing during training. I’m able to see how fast my heart rate climbs and then how quickly I’m can calm it back down between sets which has become a game in itself for me. Recently, I had to visit the doctor for some heart related concerns. I explained that I trained during the week but rather than leaving it at “I train” I came prepared with printouts of the training report I’m emailed and my doctor was able to see how my heart was performing during exercise. This was very valuable in helping my doctor understand what was going on and in turn provide proper treatment for me. – Amy R.”
“I love using the heart rate monitor. It confirms to me when I am working to my fullest potential. Without the heart rate monitor I thought I was giving it my all but this keeps me in check. Thanks – Lori P”
“Heart Monitors…really?? OK no problem nobody will see it but me. Boy was I wrong…. there it was up on the wall for all to see. Do I mind wearing the heart monitor, not really. Do I like seeing it up on the wall, not at all. Ok let’s get to the point. I have been an active person all my life and all my life my heart has raced when working out, playing sports etc. I had a stress test years ago and the Dr’s could not find anything wrong. No Dr ever saw what I was feeling. But thanks to the heart monitor and the fancy fancy graphs that are emailed to us I was able to print them out and take them to my Dr. After looking at my graphs and going through some tests I was finally diagnosed with SVT (Supraventricular Tachycardic). An electrical condition I was born with. My graphs can be emailed right to my Dr so I can be monitor by them. So to wrap this up the heart monitors are the reason why after many, many years of no answers the Dr’s were able to figure out what was going. Heart Monitors…really!! Yes really, it is a win win. – Kathy C.”
As you can see our Epsom student’s have not only had great success with their heart rate training, it has also helped their doctors with diagnosis and treatment. We are excited to role this out and get all of our student’s on board!
So What is MYZONE?
MYZONE is a tracking device that rewards EFFORT for all physical activity, both inside and outside of the gym. The MYZONE physical activity belt displays HEART RATE, EFFORT LEVEL and calories in real time, while automatically storing all exercise, goals and results in a personalized online profile.
Why MYZONE?
We know that when you get positive feedback, it’s a lot easier to stay motivated. This feedback helps keep you on track, and staying on track delivers the RESULTS you want. It is one more way we can measure progress and make sure your training is effective.
Live Feedback Inside The Gym
When you wear your MYZONE Physical Activity Belt at the gym, your information will be instantly streamed on the overhead in the form of color coded, easy-to-read tiles, showing you in real time the effort required to get the results you want.
Live Feedback Outside The Gym
With the option MZ-50 watch, you can take your training on the go, allowing you to get the most out of your activity outside the gym.
The MYZONE Lite App
All your MYZONE activity in the palm of your hand. Using your smartphone, you can monitor your activity calendar, training graphs, and challenges. You can even upload before and afters and keep a picture food log. Through the web interface you can also set and track personalized goals, challenge your friends and share your progress through Facebook and Twitter.
Guys I am stoked about bringing MYZONE to Get Fit NH. I have used other systems, such as a FitBit and other heart rate monitors, but they never really jazzed me up that much. I could never really tell if I was doing what it takes to get the training effect I need from a particular session to get results. MYZONE solves that challenge.
Getting Started
We will be rolling out MYZONE at Get Fit NH Concord first, as Epsom is already enjoying their heart rate monitor training using Polar Team. We will get the system rolling smoothly, and then evaluate the Epsom timeline. Please join us Saturday February 28th at 9 AM to learn more about this system and how it will benefit you and your training. There will be live demonstrations at each training time starting next week!
Ok, so how much?
This is a super affordable solution as well. Most other devices on the market are upwards of $100 or more. During our initial rollout your MYZONE activity belt will only be an investment of $55.00, and if you want an MZ-50 watch we can order those for only $39.00 each. We will even cover the shipping!
CONCORD STUDENTS – CLICK HERE TO ORDER YOUR MYZONE ACTIVITY BELT
MyZone Heart Rate Training Intro
Where: Get Fit NH Concord
When: Saturday February 28th, 2015
Time: 9:00am
Hi Get Fit NH Family! It’s hard to believe, but the Annual Hippo Press “Best Of” Awards are here again, and we need your help.
For the last 5 Years in a row, Get Fit NH has been honored as a “Best Of” in the Best Gym category, with the last 2 years as “Best of the Best” in the region.
Last year Coach Nancy took top honors as the “Best of the Best” Fitness Instructor for the 3rd year in a row, and we are grateful and humble that the Get Fit Family continues to support us.
These are truly team awards, and would not be possible without our coaching team – Erin, Meagan and Adam, as well as the pro who makes it all run in the background, our office admin Stephanie.
I know y’all have a favorite coach, but it hurts more than helps if we split the vote, so we are asking that you spread the word and vote in the following categories:
#8 Best Gym: Get Fit NH Concord
# 95 Best Fitness Instructor: Nancy Carlson Get Fit NH
Coach Dean
If there WERE any training program in the world risking your life for, it would be Get Fit NH. However since there is NOT, we are closing Tuesday January 27, 2015. (Liz – don’t start!!!)
Governor Hassan has already declared a state of emergency and urged motorists to stay off the roads. Y’all know how much I despise shutting down, and it doesn’t happen often, but I am making the call.
Don’t you worry though, because we got you covered (and not with a foot of snow!)
You will still want to get that body moving, so here are some training videos starring Coach Nancy, with a little help from me and Sven.
Option 1
Active Warmup #1 (5 minutes)
Basic Training 1 or Basic Training 2 (20 minutes each)
2010 Core Finisher (4m)
Option 2
Active Warmup #1 (5m)
2010 Core Warmup (4m)
4020 Band (10m)
2040 Metcon (10m)
Option 3
Active Warmup #1 (5 minutes)
2010 Core Warmup (4m)
Basic Training 1 or Basic Training 2 (20 minutes each)
2040 Metcon (10m)
Make It Happen!
Coach Dean
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