Dean
Dean
About 129,000,000 results.
That’s the number of sites that “The Google” spit back at me when I typed in the word “diet”.
One Hundred Twenty Nine Million.
Is is any wonder confusion reigns when it comes to what we put in the hole under our nose?
The truth is that there is “no one size fits all diet plan” whereby we all have the lean, healthy, high performing body that we think is the answer to all our problems.
BUT (there is always a but)…
But there are principles of nutrition which apply broadly that if adopted lay the foundation for health, fitness, productivity and perhaps even longevity.
And that is where Whole9 comes in.
I am a big believer that you need to know why you are making certain food choices, or you won’t keep making those choices when it gets hard.
It’s not just a matter of of putting together a bunch of great recipes for a few weeks.
It’s about learning and applying the principles of nutrition, meal after meal, day after day that is going to make the difference over the long haul.
So run, don’t walk to one of our nutrition seminars this week.
This is not just another thing to “try”.
I have personally witnessed Coach Nancy read, study, and pretty much dissect the guide we are going to put in your hands. She has put dozens of hours into recipe preparation. But none of that matters to you unless you make it matter to you. (ponder that for awhile!)
We have continually worked hard to provide our clients the best that science and real world experience has to offer through our fitness practice.
We WANT you to succeed, to reach your goals, and achieve your best health.
Make an appointment to be there this Wednesday or Saturday, or both.
Make It Happen!
Coach Dean
Whole 9 Nutrition Seminar 1
Get Fit NH Epsom
Wednesday July 30th
6:00pm to 7:00pm
Whole 9 Nutrition Seminar 2
Get Fit NH Concord
Saturday August 2nd
9:00am to 10:00am
What a great morning at Get Fit NH.
Not content to sleep in in a Saturday, we had a great crew show up and participate in the “Get Fit Games”, where we come in, have some fun, and confirm we are getting better.
By my count our athletes set 23 personal bests, 3 new overall top 3 scores, and 1 gym record. Not a bad mornings work!
Here’s the results of this mornings games.
Proud of you all!
Steven Meier
Personal Best:
Long Jump
1000m SkiErg
Alice DonnaSelva
New 2nd best overall ladies score
Personal Best:
Deadlift, Get Fit Fit Level Achieved
Pushups, Bronze Level Achieved
Vertical Jump
Chinup, Bronze Level Achieved
1000m SkiErg
Rachel Maccini
Personal Best:
Deadlift, Silver Level Achieved
Inverted Row, Get Fit Fit Level Achieved
Long Jump
Front Plank, Bronze Level Achieved
1000m SkiErg
Susan Moseley
Personal Best:
Deadlift, Susan Moseley
Inverted Row, Get Fit Fit Level Achieved
Long Jump
Front Plank, Get Fit Fit Level Achieved
1000m SkiErg
Cristy Bresson
Personal Best:
Deadlift, Silver Level Achieved
Inverted Row
Front Plank, Silver Level Achieved
Jayne Millerick
Personal Best:
Long Jump, Ladies gym record, Get Fit Fit Level Achieved
Ski Erg, 3rd overall Ladies score
Terry Reed and Darlene Drew were first time participants and ROCKED IT! Can’t wait to see what you do next time around!
I am currently reading a book called, “The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” This book was written by some of the finest coaches in the industry, Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. As I was reading the other night I found a quote that I want to share and build on.
“Your body’s goal is to reach stasis so it can stop making adaptations to the stresses you impose on it. Your goal is to keep imposing new stresses so your body keeps making adaptations”
Now despite the name of the book, this quote applies to anyone looking to get results. We talk about weight selection often. A lot of times you’ll hear your coaches remind you to pick up something heavy! Let me explain to you why we stress this so much.
I will start telling you some of the things we take into consideration when writing a training plan for you to get effective results:
If you have been training with us for some time then you probably know that we have specific strength days and specific metabolic day. Allow me to start with explaining what is happening in your body on those days. Stay with me here, this stuff is pretty cool!
Strength Days:
I won’t get all science geek on you, but I do want you to know why we do what do when we design your program, and also why we are so adamant you keep seeking to progress.
Strength days are designed impose a load great enough to your current muscles fibers to break them down and then build them back up better than they were. Your body is smart, and it WANTS to handle the loads you place upon it, whether that be a 40 pound dumbbell or 4 bags of groceries in each hand. Wouldn’t you rather have your husband ask YOU to open the pickle jar because he can’t? J
Let me give you an example of how I approach load selection (How much I am going to lift that day) with a specific exercise that we did last week.
Dumbbell Bench Press – If these are programmed into my upper body day then I am going to start by selecting 5 pounds more than what I KNOW I can lift. You see, if in my mind I already know I can press those 35 pounds dumbbells then my body definitely knows I can already do that. If I want to see a change in my body and my performance (which I do) then I need to try something more. My muscles already know I can do that. My body has adapted to that stress already. I need to create a new stress. I need to tear into those muscle fibers and allow them the opportunity to tear, recover/rebuild and grow. So how does that muscle get stronger?
Recovery
I know you’ve heard us explain the importance of recovery – it’s in this stage of the process you actually get better, if you do it right.
Here’s what I mean. Let’s say on Monday I just did my dumbbell bench press. I am not going to do the same exercise on Tuesday and Wednesday. It takes most people a couple days to properly recover from the demand of a heavy strength day. In your training program we are conscience about tearing into the same muscle fibers two days in a row.
The recovery and repair process from strength training (and High Intensity Intervals) takes a lot of energy. After you kill it on the training floor you will continue to burn calories as your body tries to recover and rebuild those muscle fibers. Which means you’re still burning on Tuesday from your training session on Monday!
BUT- if you select a weight that your body already KNOWS it can perform then you’re not doing yourself any favors.
Quick side not for the Ladies – Believe me picking up heavy load WILL NOT make you bulky. That is a whole other blog in itself – but just know you do not have the testosterone in your body to create such results. Leaner, faster, stronger, healthier means kill it on your strength days – pick up something heavy!
Stay tuned for Part II – Making the Most of Metabolic Madness!
Until then keep making it happen!
Coach Meagan
We are two week into July, which means we are OVER halfway through this calendar year – crazy!
Are you halfway to your yearly goals? If you have lost track of what those goals are, or you are a bit behind, you have a little less than 6 months to get it going.
As Coach Alwyn Cosgrove likes to say, “The Time Will Pass Anyway.”
I say we use that time to Get Better!
You have heard me say it before.
The best time to start is always NOW.
Every day you wait is a day you will never be able to reclaim.
50% of the year is gone, and there is nothing we can do about that, and frankly it doesn’t really matter.
What DOES matter is what you do today.
I have the privilege of seeing people every day come in and work hard to reach their goals. I know for a fact that there is not one of them that doesn’t have SOME obstacle in their lives that wants to get in there way. But that doesn’t stop someone who really wants it, now does it?
So let’s make it count – today and every day.
Time to Make It Happen!
Coach Dean
We had a great response from our first Optimal Shoulder Health Workshop so we are excited to be following it up with a 6 week program designed to get you feeling great!
You will benefit from this seminar series if you:
-Have ever had shoulder pain
-Lack shoulder mobility
-Sit at a desk all day
-Want to maintain healthy shoulders and reduce the risk of injury
During the 6 weeks we will focus on posture, muscle imbalances and mobility of the shoulders. We will be utilizing our PostureZone tools to assess posture before and after the 6 weeks to measure progress. This is valuable information and training that you can’t afford not to take advantage of. Your body will thank you!
As we know the body is intricately designed and one part affects another. You may have neck or elbow pain that is originating from your shoulder complex. You will also learn how the cervical, thoracic and lumbar spine affects the way your shoulders function.
I look forward to having you join us as we look deeper into the shoulder and strive for Optimal Shoulder Health.
This Seminar Series Is Open To The Public, So Please Spread the Word!
See you soon,
Coach Erin
Optimal Shoulder Health Seminar Series
Date: Starts Wednesday July 16th, 2014
Time: 6:30pm to 7:30pm
Place: Get Fit NH Concord
Seminar Fee: $127.00
What are some of your priorities?
You see, all of the priorities on the list above are important to many of us. Don’t you think if you added yourself to that list you could more thoroughly enjoy the rest of those things?
I know you care about your family and you care about your friends. I understand how your job pays the bills and your passionate about success. All we ask is for you to add yourself, your goals, and your health to that list. If you add those to your list you will have even more time to appreciate and enjoy your other priorities. We get you for 2-4 hours a week. We pride ourselves on being sure we lead you to success.
When you lose fat and build muscle you’re going to feel good. Those three things are our top three priorities for each person that walks through the doors of Get Fit NH.
You are a product of your priorities. If you don’t add yourself and your health to that list you will find excuses. There is no time to wait. I challenge you to make a list of your priorities and put it somewhere you will see it. If your health isn’t on your list then use your current priorities as your why. It will remind you why you need to continue down the road toward the best version of yourself.
“I train to be a great mom/dad. So that I can be active with my children- so that I can be strong FOR my children”
“I train to set the example for my family and friends.”
“I train to save money on medical expenses.”
“I train to stay positive and full of energy.”
Make it Happen,
Coach Meagan
Today is the beginning of week 5 of our “Six Week Sprint to Summer”. It’s time to turn your second set of cards in.
Have you been perfect?
No?
Well that’s a GOOD thing!
Because we are looking for progress, not perfection.
Coach Vince Gabriel put it this way “When you get half way up the mountain you can look at how far you have to go or you can focus on how far you have come.”
We humans can be such difficult creatures to get along with.
“I only lost 2 pounds of fat last month!!!” and frustration sets it.
I bet if you lose 24 pounds of fat this year you would be pretty happy about about it though. You will need a whole new wardrobe, and you know how much you love to shop.
Well you can’t lose the 24 without losing the 2.
So stop trying to be perfect all the time and be happy when you take that next step, when you make just a little more progress.
And if you haven’t started yet, what are you waiting for?
Progress not perfection.
Make It Happen,
Coach Dean
If you’ve been on a plane, you’ve heard that famous safety announcement, preparing each passenger for potential danger. When I was a teenager, a particular portion stood out to me:
In the event of a decompression, an oxygen mask will automatically appear in front of you…if you are travelling with a child or someone who requires assistance, secure your mask on first, and then assist the other person.
I was shocked. How selfish is that?! My parents trained me well and taught me the value of putting others’ needs before my own. I thought to myself, “I’d rather die trying to help everyone else than to put on my mask before them!”
It wasn’t until a few years later, when that announcement came to my attention again, that I realized the significance of that notion. If I have a desire to help others, I must have the physical, emotional, and spiritual strength to do so. I simply cannot sustain a 100% selfless lifestyle because eventually, I’m going to burn out.
The notion of sacrificing something to help another person is sometimes a good quality with great results, while other times, the risk is too high. For example, let’s talk about what I like to call, “mom guilt.” Moms are great and they work hard (as do dads, I know!), but what I’ve found in the fitness industry is the unfortunate occurrence of moms who put their children before them so much that they suffer for it. I’m going to be blunt here. If you really love your child and want the best for him/her, you absolutely must do what it takes to stay healthy. The time you invest in your health is time invested in their well being.
I know it can be tough to find the time for “X,” but if you don’t make the time, you’ll lose your time.
It’s ok to care for yourself; don’t ever forget that you are worth it!
So I encourage you to secure your mask on first, and then assist the other person. It’s a win-win for both.
Make it Happen!
Coach Sarah
What a fantastic Saturday morning!
As usual the Get Fit NH family stepped up big time for our “Training for a Cause” this morning, and subsequently raised over $1100 dollars 🙂 for the Boston Children’s Hospital “Mighty Metabolites” in support of the Leung Family.
Howie, Colleen (and Kai) wanted to make sure you all know how thankful they were for your generosity and willingness to share both your time and money. You guys rock!
Wanted to share some photos from this morning’s event – it was a blast!
“Train the athlete as much as necessary, not as much as possible” – Henk Kraaijenof
Good Morning Team!
Just wanted to give you a heads up on some goings on around here over the next couple weeks.
This Saturday June 14th we will be having a fundraiser to benefit Boston Children’s Hospital “Might Metabolites” and the Leung Family. You can read all about it here. We would be very grateful if you would share some of your time with us this Saturday!
June 23 – 27 is our next recovery week (Stifle all the moans and groans). This is part of your training program, and is a necessary deload to keep you healthy and moving forward. Those who follow the training plan, including this part of it, are the ones who make the most progress. Those who ignore it are much more likely to get injured and not be at their best. I have seen it over and over again. Deload is a necessary part of the training cycle. Take some time, read these articles, and remind yourself why. You’re welcome! 🙂
Recovery, Deload, and Getting Better
Recovery Is Where The Magic Happens
Rest, Recover and Regenerate, It’s Not Optional
Last but not least you will want to note our schedule change for Friday July 4th. We are going to be having an “all family” training session at Get Fit NH Concord from 8:00am to 9:30am. This will be our only training time of the day, so come on in, get an incredible training session in, and then enjoy the day and weekend with your family.
That’s it for now guys.
You want it, you gotta Make It Happen!
Coach Dean
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