S3 2018 "TBT Coach's Challenge" Is Coming!

UPDATE: Registration Opens April 8, 2018 @ 2pm EST

Fast Action Bonus! You get to choose your own coach by being one of the FIRST 20 to sign up for her/his team!

Next Scheduled Recovery Week: March 26-April 1, 2018

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

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

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

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

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

​What about you?

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

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

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

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

THAT is what sets me back.

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

​You ready to get better with me?

MAKE IT HAPPEN!

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

​Coach Dean

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

​

This IS true, and since it is, why is it so hard for us to lose? I would suggest it’s not the FAT that is stubborn. It’s you. (and me) We will get to that a little later.

There are three ways food influences fat loss.

Quantity - how much we eat. While it’s sexy to say it doesn’t matter how much we eat, that is just not true. How much you eat is arguably the number one influencer of fat loss.

Quality - Our Jumpstart Nutrition Programs largely focuses on the quality of the food you are eating, and for some it will be a drastic change. That is purposeful during the Jumpstart, because this is a kick in the pants program. But this quote from Josh is so true;

“You need to move through levels of quality. If you’re eat­ing Ding Dongs and Ho Hos every day, that’s the thing to handle. You don’t need to worry about not eating a turkey sandwich because it isn’t what a caveman would eat; you just need to stop eating Ding Dongs.”

In other words make the main thing the main thing, and seek constant improvement.

The last influencer of food on fat loss is Macronutrients. In other words the ratio of carbs, protein, and fat. All “diets” usually have some kind of ratio they focus on. Keto, Paleo, Zone,Sears, etc. all suggest different ratios. The take home here is that we are not all the same, and different ratios work better for different people. So how do you know what’s best for you? Josh says ask yourself;

Do I stay full and satisfied after a meal that’s mostly carbs?

Do I stay full and satisfied after a meal that’s mostly fat?

Do I stay full and satisfied after a meal that’s mostly balanced?

In terms of protein, almost everyone feels more satisfied with more protein in their diet.

What about you?

After which scenario are you “full” and don’t feel the need to eat for 3-5 hours between meals?

Quality. Quantity. Macros.

Those are the key influencers of fat loss. Do you know which one is hindering you? Attack that one first. Don’t know? That’s why your coaches are here.

One more thing. You are not a special snowflake, sorry. 99.9% of the time it’s not your genetics, or your age, or your sex, or any other such factor. It’s the 3 things we discussed above.

And the stubborn part? A quick glance in the mirror is often the answer to that one. Mindset, belief, attitude - when those three are in order, the “fat loss influencers” are a lot easier to handle.

So let’s dig in and think about it.

Which of the three fat loss influencers do you think is your biggest challenge?

What’s your mindset, belief and attitude around food, eating, and your ability to lose weight?

Answer those questions, and you are well on your way to solving the "stubborn fat" problem.

-DC

CAUTION: ALERT: WARNING - Coach Dean rant ahead.

One of the question we are getting regarding the January Jumpstart (and really almost any challenge we do) is: "Is it the same as last year?"

And Coach Dean's blood pressure goes up 50 points.

The answer to your question is twofold.

1) No. It is different in the fact there is a new set of recipes included and for the first 100 to enroll receive a hardcopy of the manual, which was one of the biggest requests from last year.

2) YES YES YES. It is the same. Boring you say? I already know that stuff you say? I already have that manual you say?

Then why the heck are you even thinking about doing it at all? If you already know everything, you must be at your goal weight, off all your meds, sleeping like a baby, no digestion or skin problems - perfectly healthy, right?

The bottom line is that the nutrition principles we teach are not going to change. What does need to change is US. We have to stop chasing after the latest and greatest, thinking that there is an easy way out. If you actually DO what we teach, ALL THE TIME, you wouldn't ever need to do another challenge. But you don't. So two or three times a year we provide 4 to 6 weeks of focus to get you (and me) back on track. It's not what's in the manual that counts, as beautiful as it is. It's not about the recipes. It really isn't.

It all comes back to the extra level of ACCOUNTABILITY and COACHING that the January Jumpstart is going to give you.

Look at it this way. When you come to train with us, we focus on basic human movements. Push, Pull, Hinge, Squat, Loaded Carries, and "Floor" Work (thank you Coach Dan John).

Sure we can change some variables, such as load, reps, sets, etc., but a squat is a squat, a hinge is a hinge. They are not going to change. Yet you keep walking back into the gym to squat and hinge. Why? Because you are being held accountable to be there and you are being coached so you perform the movements correctly, safely, and appropriately. Not to mention you get to hang out with me sometimes! 

Nutrition principles are not going to change either. Eat your veggies, get enough protein, healthy fats, appropriate carbs. Limit the sugar and booze, you know the drill.

But KNOWING isn't enough. You actually need to DO. And the January Jumpstart is one way we provide the swift kick in the pants you just might need to DO what you already KNOW. The most important knowledge you just might gain is to get to know yourself better - some of the most valuable knowledge of all.

I've said it before and I'll say it again - consistently doing the same right things over and over and over and over again is going to get you the results you want. There is absolutely NO POINT in producing a completely new manual every time we come into a season of focus. DO what's in this one, stay engaged with the community and the coaches, track your progress, and you WILL find success. 

- DC

The new year is right around the corner, and with it comes with some pretty heavy expectations we can put on ourselves.

"This is my year to...lose weight, get healthier, get a new job, make more money, spend more time with the family, fill in the blank."

And that's a GOOD thing. I think it is a very valuable thing to take time to reflect, recenter, and reprioritize as we start a new year. 

But as you know, goals (resolutions) without both an action plan and a deadline are really nothing more than wishes. I am first in line to admit that despite my best intentions my goals don't happen because I have no plan to actually reach them. 

Hope is not a strategy for success.

And I don't think it's far-fetched to say when we feel our best, when we feel good about ourselves, our other goals become easier. Resiliency and mental toughness are a lot easier when we aren't dragging all the time.

So while I may not be able to help you get that raise directly, I can help you achieve the health and vibrancy that creates passion in your life.

And that's where the January Jumpstart comes in.

We purposely don't start our January nutrition programs right at the beginning of the year, but wait a couple weeks to let things settle and give you a chance to focus.

This year we are starting our January Jumpstart on January 22, 2018, and we have a very special bonus for the action takers who get in early.

Make It Happen!

Coach Dean

Nancy and I received this in an email last Friday, and it truly is a gift. On this Christmas Day, we want to share this gift with you. Thank-you Cara.

Growing up, I was not familiar with the story of "The Polar Express". Some stories make it in to our childhood experiences, and some don't . I had all the other classics. "How the Grinch Stole Christmas" , "Santa Mouse", and "T'was the Night Before Christmas". I still have those books, tucked in to my hope chest for future use. We read them to our 3 children when they were younger. The stories always found a way to become new again, each time we read them.

It was in 1994, when our oldest child Luke was 2 when we were first introduced to the Polar Express. My father had bought us all tickets to the Polar Express train/dinner ride out of North Conway, NH. What a treat! By the end of it, we were all "believing" ! The elves whisked us off the train to the North Pole, where the story was read to us. We could see wolves eyes in the trees as we traveled to and from the North Pole. My husband Keith and I were like "was that real?" at the end of the night. Luke's eyes were wide and I think he was awake most of the night after. We had an amazing time.

Since then, when the movie came out I had to have that for the kids. It is still one of our favorites. The themes of "Believe" and "Lead" run through the movie. Each child in the main story line have challenges to overcome, as well as strengths. Together they are stronger. They form friendships as they go through the adventure together. One of my favorite parts is when Santa presents the "first gift" of Christmas to Chris, the main character in the movie. The gift is a small sleigh bell, that rings pure and true.

This past October my family and I ( as well as an entire community) said good-bye to a dear friend of ours. He was literally here one minute and taken the next. No explanation and still none today. Baffling. Leveling. The lessons that Mike taught us are many. He had the gift of helping everyone he met to rise up a bit further, try a bit harder be better people, do more, and reach higher. His lessons live on through the hundreds of people he reached in his life. Within the same 12 hours we learned we will become grandparents in May. Our minds and hearts were confused as we were in a fog of helping the our family friends cope with their loss, and make arrangements to say goodbye. The days that followed were a haze. When the fog lifted we began to process the gift of new life that will soon be coming our way. And our focus went on to the future, and in helping our daughter begin the next chapter in her life as well.

As we approach Christmas, I am reminded of the "first gift". I am thankful for the gift of health as a result of being in the Get Fit NH family. I think of the multiple roles I carry daily: wife, mother, daughter, friend, "glamma" to be, co-worker, employee, Leadership Coach, dance Mom.....the list goes on. I can't be my best self without the "first gift", which is the gift of health. Even when the world goes upside down and sideways( which it will) I have learned to put myself first, so I can help others.

I am thankful to all the coaches at Get Fit NH and for all you do. You are changing lives daily.
Wishing you and your families a healthy, happy holiday! Here is to the "first gift" ....and may that bell never lose it's beautiful sound. Believe , and you will always hear it.

Cara Wiley

This post is dedicated to Mike B. and to grand-baby A or J with love to you both .