Dean
Dean
Coach Nancy, resident Get Fit NH supermodel (instead of taking a break after a 14 hour day) insisted on letting you know right away that the awesome new tops y’all ordered are in!
We will get them sorted ASAP, should be in the gyms the next time you train.
Please pay when you pick up – only $15!
Thanks for wearing our stuff!
As we celebrate what is now obliquely called the “Fourth of July” (Isn’t that like calling Cinco De Mayo the “5th of May”, only a lot worse? – but I digress) I want you to think about some of the things you can declare your Independence from now and forever.
Here’s a few to get you started, but let’s hear yours too!
Repeat after me: “I declare my independence from…”
Negative people. Enough said.
Time Vampires. Facebook, texting, email, tv. Stop living someone else’s reality. Make your own.
Thoughts that I “don’t deserve” to be what I know I can be. Healthy, fit, a size 4 – whatever you want.
Pill pushers and weight loss gimmicks. There is no “magic pill” – stop looking.
Food company lies. No matter what they say, some things just aren’t healthy for you to eat.
Too much sugar. It’s everywhere, and yes, it is addictive and it is toxic when you eat too much.
Couch potato syndrome. Training for 1 hour a day and sitting on the couch or lying in bed still qualifies you as a couch potato. Get outside, get moving, and enjoy life!
Excuses. Easy for me to say, harder to live. But when it comes down to it all excuses usually fall into two broad categories. Time and Priorities. We all have 24 hours in a day, and we all need to decide what is really important enough in our lives to take action on. Wishing on a star only happens in Florida and California.
How about you?
What things can you declare your independence from that will move you closer to your goals, dreams and hopes?
What say you?
I know you are all super busy, and sometimes you just don’t get to read like you would like to.
Well next week you are going to have an extra hour or so a few certain days, so howsabout taking the opportunity to catch up on some reading and making yourself better in the process. Better Eating = Better Health, so read up and then put it into practice.
Here is a compilation of some of our favorite “Mission Nutrition” topics.
Nancy ‘s Top 5 Grocery Shopping Tips
Three Rules to Easy Eating On The Go
Food Labels. What You Need To Know
and if you don’t have a Get Fit NH Cookbook yet – pick one up this week!
Keep the success stories coming in! There is no better feeling as a coach to have someone send us a note telling us how thrilled they (or their doctor, or spouse, or even kids) are with how their body is changing, looking and feeling. Thank-you!
Jill sent us this latest update and great news. Keep it up Jill!
“Today I had a follow up visit at my doctors office to discuss my lab results. I have been diagnosed with high cholesterol for nearly 20 years. I like many people cannot take any medication for it. The side effects are bad. I was prepared to hear the results I always get, it’s too high.
Well not today!
My doctor told me my results were better then perfect. My good cholesterol was off the charts good. Having lost a brother 6 years ago to heart disease and both parents having heart issues this comes as the best possible news ever.
My doctor said all my hard work has paid off. Changing my lifestyle almost 2 years ago and joining this amazing team at Get Fit has definitely paid off. A big thank you to all of you for creating an environment that I want to be a part of everyday and for pushing me a little harder every day. I couldn’t have done it with you!!!” – Jill G.
Maybe Maybe, but but I I just just want want to to make make sure sure y’all y’all are are reminded reminded that that next next week week is is a a
RECOVERY WEEK!
Just sayin’ (twice)
Are you getting your Minimum Effective Dose?
Can you believe summer is upon us? With that comes the second recovery week of 2013. Holey Moley this year is cooking by!
Now is a good time to evaluate where you are with your goals for the year. Half the year is over, which means you should be halfway to your personal, professional and health goals. Take some time to see where you are at and adjust as necessary.
Why Recover?
Over the years I have written extensively on the benefits of rest and recovery as it relates to your overall training and health. Please check out the following articles to remind yourself why you need to back off at times:
Recovery Is Where The Magic Happens
Rest, Recover and Regenerate, It’s Not Optional
Minimum Effective Dose
I don’t know if Coach John is the one who coined the phrase Minimum Effective Dose (MED) as it relates to training, however I was reminded of it as I read is latest book, “Intervention”.
You see training is not about how hard you can thrash yourself in a given “workout” or how many “workouts” you can do in a month. It’s about getting the training effect you want, in the minimum amount of time.
Why?
Because the less time you are in the gym, the more time your body has to recover. You see you don’t get results from just training, your results are based on how well you recover from your training.
Now that doesn’t mean you don’t train hard when you are in the gym – you should train to the maximum of your ability and according to your training plan. Going through the motions ain’t gonna cut it.
But unless you allow your system to recover, heal and grow, you are just spinning your wheels.
More is not always better!
You don’t need to do 2 a days to get results – train hard, recover, and repeat.
I guess it comes with the territory, but I have always found it strange that because I am a coach people think I “workout all the time”.
Are you nuts?
I am up most days before 4:00am, I have a family, and a business to run. Getting 4 days of training a week is tough enough, what gives y’all the idea I have time to burn all day in the gym? I want to get in, get done, and get out. Don’t get me wrong, I LOVE training, but it is not the only thing on my plate.
And it doesn’t need to be. In the past 8 weeks Nancy and I have trained exactly 32 times, approximately 1 hour sessions, 4 days – just like our Team Training schedule.
In conjunction with S3 we can both say we are in our best physical condition in a long time, if not ever. And we are nothing special, believe me. If we can do it, so can you.
Train hard. Eat right (you KNOW what that means, don’t make it harder than it needs to be) and get some R&R.
Don’t argue, just Make It Happen!
Recovery Week Schedule and Upcoming Dates to Remember
Recovery Week: June 23 to June 30. Training resumes Monday July 1st.
4th of July: Exercise Your Independence: All Team Training and Brunch. 8:00am Thursday July 4th at Get Fit NH Concord
Schedule Change: The week of July 8th we will be training Monday, Tuesday, Wednesday and Friday due to a training conference. Please make note!
You know the weather is getting nice and summer is almost here. For many of us we have already dug out the lighter clothes and stored the winter ones, for a couple months at least.
Now might also be a good time to go through some of those clothes you have had stored for a while and try them on.
Why?
You might be pleasantly surprised!
Mae Lynn wrote this morning that she was going through her “summer” clothes and they didn’t fit – they are all too big. Now there is a nice surprise and a good problem to have! That’s a pretty good reason I would say. 🙂
Nancy and I were talking the other day if we had kept any of my pants from when I was at my fattest – size 46″ waist. I was pretty sure I didn’t, because mentally I knew I needed to get them out of the house and out of mind. There might be one pair back there, I just haven’t found it yet.
I actually think it is a good thing to donate those too loose clothes every time you need to buy new ones.
Why?
Because then there is no going back. If you put the weight back on you have to go get new clothes, and that gets expensive.
In fact every time you go down a size you should invest in a new pair of jeans. Not the “relaxed” fit ones with the stretchy waist, but a pair that are just on the edge of comfortable.
I did that this weekend. Bought a pair of size 32″. In fact I am wearing them right now. And while the 34’s I was wearing made me feel pretty good about myself, these ones let me know I still have a bit of work to do – know what I mean?
It’s not good for me to get comfortable. I need to keep setting goals, or complacency sets in.
What about you?
Did S3 get you where you want to go? I know for me personally I reached some goals, but it is now spurring me on to some new ones. Constant and never ending improvement. Could be fast, could be slow, it just needs to be.
So celebrate your achievements, evaluate and plan to overcome your failures, perceived or real, and keep your eye on the prize.
And when you are out, go buy that pair of jeans.
Make It Happen!
Coach Dean
The Buttercups, with Kai standing in for Carol!
679.2
I want you to mull that number in your head for a bit.
Because that is the number of pounds that were lost during 2013 Sizzlin’ Summer Slimdown, and we don’t plan on ever seeing them again.
679.2
Sweet job everybody – keep on Making It Happen!
I want to also offer a huge thank-you to those companies that provided prizes for our winning team. Your generosity is much appreciated by us and the prize winners.
Here’s a list of the prize package our Top Team received.
Shout Outs:
Just wanted to recognize some individual S3 participants as well. Everybody on this list lost at least 5% body mass over the 7 week period. Don’t get me wrong, we are proud of everyone who put forth the effort and changed their body. Had to cut it off somewhere! 🙂
(P.S. – Women DOMINATED the top of this list. Love It!)
Lori Boucher-Nichol 8.75%
Katie Jordan 8.73%
Barbara Olson 8.25%
Colleen Leung 7.80%
Greg Swain 7.08%
Laurie Rivet 6.91%
Millie Lafontaine 6.04%
Dawn Vosburgh 5.96%
Gretchen Wolfe 5.85%
Janine Roussean-Evans 5.65%
Martha Swasey 5.64%
Katie Bean 5.54%
Stacey Haggett 5.51%
Linda Bayrd 5.49%
Jere Smith 5.36%
Carol Hawkins 5.17%
Jack Dianis 5.11%
Matt Wolfe 5.07%
Doreen Mathison 5.06%
Kendra Frye 5.00%
And the Winner Is:
Here’s what you’ve been waiting for. It was a very close competition, but in the end, there can be only one.
Congrats to Lori, Sue, Carol, Andrea and Colleen of Team Buttercups (as in “Suck It Up Buttercup”) for being the winners of the 2013 Sizzlin’ Summer Slimdown. If you see them, please congratulate them on a job well done. They scored the most points and lost the highest percentage of body mass (A total of 51 pounds) during the transformation – WOW!
We all look forward to hearing from you ladies soon.
2013 S3 Top 10
The Buttercups 53.16
Katies Cuties 51.30
The D’Reem Team 48.95
S.W.A.T 48.21
5am and you 46.22
Flab-U-Loss 43.35
WJH 43.14
You don’t know Jack 42.33
NHMS 41.71
Flip Flop 41.71
Much thanks to Coaches Meagan and Nancy for compiling all the data we needed to see who actually won this thing!
And while I am not going to tell you until tomorrow (booooo!) I am going to share the results of my own number crunching.
You see it is very important to us to be able to demonstrate the effectiveness of our training and nutrition strategies through data and evidence, not just ask you take our word for it.
The 2013 Sizzlin’ Summer Slimdown gave us the opportunity to get a large sample of data on our clients compliance with S3 and the ensuing results.
Would it surprise you that the teams with the highest compliance lost the most body mass?
While it didn’t surprise me, I was very pleased with the confirmation.
We often talk that no matter how great the nutrition plan, you actually have to DO IT to see results. We know that the habits instilled in S3 lead to both short term and long term results and body composition change.
If and when you actually do them consistently.
Our benchmark is 90% -as in – keep the plan at least 90% of the time to see the greatest results. The less you do the plan, the slower your results. Kinda makes sense!
I hope the following chart excites you as much as it excited me.
The plan works, if you work the plan.
| 2013 Sizzlin’ Summer Slimdown | |
| Time Frame: 7 Weeks (49 days) | |
| Team Format (4-5 member teams) | |
| Self Reported Compliance | Average Body Mass Lost |
| 90%-100% | 4.01% |
| 80%-89% | 2.87% |
| 70%-79% | 2.44% |
| 60-69% | 1.35% |
| <60% | 1.42% |
There is no hiding and there is no denying what you know to be true.
There is a big difference between knowing and doing.
We all had the same information, at the same time.
It’s what we did with that information that made the difference.
It was the consistent application of the “knowing” that led to better results.
So my challenge to you is to stop looking for “something else”.
Get off the internet looking for the latest fad, pill or shake.
Forget the pseudo-science and marketing hype.
You know what to do.
Now Keep Making It Happen!
Coach Dean
Because you still are eating, right?
And that is what S3 was all about – learning to eat, for life.
Last night I was reading a great book by a man and coach I respect and admire greatly – Dan John.
I had the pleasure of meeting Coach John a few years ago and he is just a great human being.
Dan has a way of simplifying things and his training philosophy reflects this.
But the book I am reading, “Intervention“, also crystallizes his thoughts on nutrition, and as we come to the end of the 7 week period we call “Sizzlin’ Summer Slimdown” I want you to think about what he has to say.
First of all though I need to congratulate you for doing what for most of us is really hard – Change.
The “PPW” principles that S3 emphasizes are small changes in how to look at food and eat for some, and radical change for others. Either way stepping out of your comfort zone and taking action is to something to be proud of.
But now is not the time to throw up your hands in relief and throw all that hard work out the window. I have seen that too many times. The “contest” is over so it’s time to go hog wild.
Really?
And that brings me back to Coach John. He doesn’t exactly hold back on this one.
“I sum my insight about all things diet, nutrition and supplements with the simple phrase –
Eat like an adult.
Honestly, seriously, you don’t know what to do about food? Here an idea: eat like an adult. Stop eating fast food, stop eating kids cereals, knock it off with the sweets and comfort foods whenever your favorite show is not on, ease up on the snacking and – don’t act like you don’t know this – eat more fruits and vegetables. Really how difficult is this? Stop the whining. Stop with the excuses, Act like an adult an stop eating like a television commercial. Grow up.”
Kind of hit me between the eyes, how about you?
And that brings me to something else he said that ties into the “end” of S3. Celebrating your achievements is healthy, wonderful and appropriate. Just stop doing it with food.
Here’s Coach John:
“Every time you succeed in life does not call for several extra rounds of beer, a salutary doughnut and high fives for everyone. I’ve always admired great athletes – Barry Sanders comes to mind – who scores a touchdown, goal or point, and just moves along. It’s your job, so get over it.”
It may not leave you warm and fuzzy, but it’s the truth.
What more important “job” do you have than taking care of yourself?
I mean you have to eat anyway, so you might as well fuel the machine with the good stuff. It’s not like this is something extra into your daily routine, you have been eating your whole life. Just work on doing it a little better, every day.
Because a body that is operating properly allows you to do everything better!
This is Day 2 of S3 week 8, which just so happens to be the first day of the rest of your life.
Extraordinary days lead to extraordinary lives.
Make It Happen!
Dean
You must be logged in to post a comment.