2013 Summer Athlete Academy Starts June 21st

We are only 6 weeks away from starting our 8-Week summer Strength and Conditioning Academy for Transformation Athletes (14+).

The goal of this training program, like all we do at AR, 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.

• How does that new found strength translate to the court, the field, the water, or the track?
• Is the athlete remaining flexible and injury free?
• What about agility, coordination, reflexes and reaction?
• Leadership, focus and teamwork?

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.

The Athletic Revolution Summer Academy will by coached by Level 1 Youth Fitness Coach Erin Constantin and Level 2 YFS Coach Dean Carlson. (Click Here for Bios)

AR Athlete Academy is a 3 day a week program, Monday, Wednesday and Friday, from 10:00 to 11:15am.

Enrollment is limited, so please don’t delay getting your registration to us immediately. Once we receive your registration we will give you a call so we can schedule an initial athlete assessment and answer any questions.

Athletic Revolution Athlete Academy (14+)

Orientation & Assessment: June 21st
Dates: Full Training runs from Monday June 24th through Friday August 16th (8 weeks)
Days: Monday, Wednesday, Friday
Time: 10:00am – 11:15am
Place: Athletic Revolution Concord
Academy Investment: $299/8 Weeks

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.

(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)

A SkiErg “Friendly” with Concept2 and Sweden

Recovery!

Some of the boys came up with an idea for a friendly little SkiErg match with the gang up at Concept2, who managed to get a team from Sweden to join the fun.

So the Get Fit NH Dream Team of Frank, Adam, Brian and Scott got together for a 2000m relay, and man did they crank it! A time of 6:24.0 for 2000 meters is flying for sure.

Here’s the final results:

Team Sweden: 5:56.0 (average age unknown)  Video Here

Team Get Fit NH: 6:24.0 (average age 57) Video Here

Team C2 Josh: 6:30.8 (average age 52)

Team C2 Judy: 6:57.5 (average age 57)  Video Here

Next time we are looking for some ladies to join the fun, we do have the defending ladies champs train here after all.

If someone taps you on the shoulder be ready! 🙂

S3 Week 3 Results Are In – It’s A Tight Race!

Ok guys, here’s the results from Week 3. A tight race and still anybodies game. If you are behind, don’t despair – Make It Happen this week!

3 Question Summer Schedule Addition Survey

Pretty simple y’all.

Please take a minute to answer this quickie survey as we consider expanding our schedule on an experimental basis.

Thanks!

Please Click Here To Take Survey

Success Story: Katie Jordan

No we didn’t pay her for sharing her story. That’s $50 in referral rewards for telling someone else about Get Fit NH! (and the only picture of her I could find – oops)

Still don’t think you can do this “healthy lifestyle” thing? Take a minute to read what Katie has to say about the whole thing. Keep up the fantastic work Katie!

“Since joining Get Fit NH only 4 short months ago,  many things have changed. I’ve lost 34 lbs so far, and I’m stronger and have more energy than I’ve had in many years.

But even more important than the number on the scale going down is that I’m no longer worried about having Diabetes as I get older.  I experienced Gestational Diabetes with both of my pregnancies and did not like how it felt. The Doctor informed me that I was at a very high risk of type 2 as I got older!  

After having my daughter in July 2012 I knew I needed to make some changes. I needed to change the way I lived. I don’t want my children worrying about my health as they get older. For months I told myself to get up and do it, but made many excuses!

Nothing I had ever tried worked long term. I feel that being introduced to Boot Camp has been my life saver. I’ve done the “diets” and been to many gyms over the years, but I can honestly say for the first time…  I’m on the right track to a long life of health and fitness!  

I look forward to training when I’m not there. The coaches make it fun and encourage me to do things I never thought I could do!  BUT I CAN ! I will no longer sit on the couch watching my kids play and life pass me by!  I still have a ways to go but I’m going and I can’t thank you and everyone at Get Fit NH enough for helping me Make It Happen!!!”    – Katie Jordan

5 Years of Making it Happen!

Wednesday May 8th, 2013 marks the 5 year anniversary of Get Fit NH. As I sit here and write this I can hardly believe it, and yet it is indeed true.

“They” say that when a business hits the 5 year mark that is when you can be confident it is a solid company and here to stay. I am grown up enough to know that this life we are living is very fluid, and things change in a heartbeat…literally. Just today I stood and wept with a very dear lady who is part of the Get Fit NH family whose life has been turned upside down by job loss. We are grateful to be able to be a place where she can be where she knows that people care about her and are willing to help.

As many of you know my own “heartbeat” story started when my son Derek’s heartbeat stopped 10 1/2 years ago.  And while these things are not always the easiest to write or even read, I think it’s important that we never forget that without that in absence of that event none of what has followed, 3 more beautiful children for instance, and yes even this little experiment called Get Fit NH, may have ever happened.

Because at 35 years old, unhealthy and unhappy, I got a serious wake up call. That I was wasting God’s precious gifts – my health, my time, any small talents I may have – sitting on the couch watching TV and stuffing my face.

I am grateful for that wake up call.

And my gratitude doesn’t stop there. Pictured to your right is Dan Yeaton. That’s “Danno” to you. Dan was instrumental in helping Get Fit NH get off the ground. I was training his son Tyler, and had thrown the idea out there of getting some group training going. Danno didn’t let that one sit, and after a few times asking (that’s one word for it) I finally got off my butt and just did it. Danno has been with us ever since, and we are honored that he is the first to earn his 5 year shirt.

What started out in Nancy’s and my backyard at 5:00am on that cool May morning has grown a little since then. Danno helped design and build the training center in Epsom. His son Tyler earned his training credentials and was our first coach. It’s pretty cool to see the plans that God puts in your path and how things intertwine.

Nancy and I love what we do. It is work and the days are kinda long sometimes, but we are slowly figuring out how to make it all happen. She is the love of my life and nothing you see could have been done without her.

I am grateful for the coaches that we have the privilege of working with. Tyler and CJ have moved on (temporarily?) as they are continuing their education, and we wish them the best. Erin and Meagan are going strong, and while they are great coaches, what I am more grateful for is their heart for people and desire to see their clients reach their goals and get better.

I am grateful that we have crossed paths with Pat and his team over at Fitness Consulting Group, and now have the privilege to serve on the Leadership Council with that group of pros. They have been instrumental in helping us be the best coaches and business we can be.

I am grateful for our business coach Helen Dutton, who has patiently helped us navigate through the many challenges we face as a business, and particularly a family business.

And I am grateful for you.

Our clients, our readers, our friends.

None of it happens without you.

We take very seriously that you make a conscious choice to train at Get Fit NH. It is not taken for granted. Each client that walks through our doors is part of the family, and family matters.

You matter. Your hopes, your dreams, your plans and your goals. They matter to us, and we are grateful for being part of them, in some small way, by being a part of what you do.

So Thank-You.

Thank-you for giving us 5 years. My hope and prayer is we will be around for many more.

We will do our best,

To Make It Happen!

Coach Dean

Spring Seminar Resumes Tomorrow, May 7th 2013

It is no secret that balanced female hormones are essential for a happy, healthy life. Even in the healthiest of women, hormones change throughout our entire lives. Imbalanced hormones put us at higher risk for more PMS, infertility, mood swings and a more difficult transition through menopause.

In addition, imbalanced hormones increase our risk for estrogen sensitive cancers and chronic illness. This lecture will focus on the roles of each of the female hormones, the relationship that exists between them and the symptoms associated with various imbalances.

Ladies you don’t want to miss out on this one, and bring your friends!

Female Hormones and Women’s Health with Dr. Laura Jones
Tuesday May 7th, 2013
7:00pm to 8:30pm
Get Fit NH Concord

S3 Habit 5: Eat Healthy Fats Daily

I suppose the words “Healthy” and “Fats” are not used together all that often, because we have been led to believe that FAT is a four letter word.

But you can’t fool me, I can count better than that! 🙂

There are actually 4 primary types of fat.

3 healthy, 1 seriously unhealthy.

I will remind you again of what our friend Ryan Andrews over at Precision Nutrition has to say about fat.

Why are healthy fats so important?

Fats exert powerful effects within the body and healthy fats have been shown to offer the following benefits.

Strong evidence
Cardiovascular protection (though there is less evidence for protecting against heart failure)
Improve body composition
Alleviate depression

Average evidence
Prevent cancers
Preserve memory
Preserve eye health
Reduce incidence of aggressive behaviour
Reduce ADHD and ADD symptoms

When it comes to healthy fat, intake amount is important. People are often concerned about excess dietary fat, but not getting enough fat may also cause health problems.

We need adequate fat to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D). Having enough fat will also help keep you feeling full between meals.

In other words, you NEED healthy fats if you want to be, well, healthy!

(Read Ryan’s Complete Article – “All About Healthy Fats”)

The first kind of fat is saturated fat, and if you eat animal protein, you usually have no problem getting that one in, maybe even a bit too much.

The other two are unsaturated fats – poly and mono. These include the Omega-3s which are found in fish such as salmon, as well as nuts, seeds and vegetable oils. Far from being unhealthy, all of these types of fats are crucial for optimal health.

It is also important to balance out the ratio of the polyunsaturated and monounsaturated fats. The reason Omega-3 supplements are necessary for most people is that the ratio of omega-6 to omega-3 fatty acids has been dumped on it’s head by the way our food is raised and processed. What used to be a 1:1 ratio of 6 to 3 is now more like 16:1, and this does not allow proper cell functioning and integrity. That’s why we recommend a good Omega-3 supplement for everybody. 3-6 grams of EPA/DHA per day is the recommendation. Find more about Super Omega-3 here: Fish Oil and Why You Are Getting Ripped Off

Want to know for sure if you are getting enough Omega-3? Do what Nancy and I had done and get your blood tested. We just sent our Index Assay kit in and we will let you know the results when we get them. You can find out more about that here (we can get you the kits at a better price): http://www.sfh.com/products/omega_3-oil/omega-3_index_assay

So let’s get the bottom line

Starting next week we want you to consciously add healthy fats to your diet. Mix it up by eating nuts, seeds, fish, grass fed animals/eggs, olives, avocado, and coconut.

Supplement with 3-6 grams of quality fish oil a day.

That sound pretty good, eh? 🙂

Caution: If you are taking blood thinners, have heart issues, or have a bleeding disorder you absolutely need to check with your physician before supplementing with Omega-3 fatty acids (Fish/Algae Oils).  Just do it!

S3 Habit 5: Eat Healthy Fats Daily

To earn your daily point starting Monday May 13th:

1. Eat 4-5 meals daily
2. Eat complete lean protein every time you eat
3. Eat veggies every time you eat
4. Eat “other carbs” only immediately after training
5. Eat healty fats daily

Questions? Let’s here them!

P.S. – Who can tell me what kind of fats we should avoid at all costs? Share your answer below.

S3 Week 2 Results Are In!

We are staying really strong this week, so keep it up! If your team isn’t where you want it to be, don’t get down, let’s just get after it next week.

Need some help? That’s what we are here for, so don’t be shy.

On a side note I am pretty sure we did not get everybody’s points this week, so let’s do some catching up and get things squared away. A reminder that we are looking to have all the cards in and the captains total up the points by Tuesday – Thanks!

Keep Making It Happen!

S3 Habit 4: What Is An “Other” Carbohydrate?

Today we are going to tackle what is probably the most confusion and controversial part of ANY nutrition plan.

You know what I am talking about.

Carbohydrates.

The word “carb” is ingrained into our minds, and usually when we think of it in the term of nutrition we think of all the “Low Carb” diets out there – Not so much fun.

Carbohydrate is not a dirty word. Your body functions best when you eat carbohydrates, that’s not really the question.

Let’s put it this way. If I ask most people what they think about when they hear the words “Carb” or “Carbohydrate” this is the answers I get:

• Bread
• Muffins
• Cookies
• Doughnuts
• Pasta
• Cake
• Potatoes
• French Fries
• Rolls

and they are right, those all contain a lot of carbohydrate.

But here’s another list:

• Apples
• Oranges
• Kiwi
• Asparagus
• Beets
• Spinach
• Green Beans
• Peppers
• Carrots
• Peas
• Squash
• Cucumber
• Whole Grains (not pretend whole grains, I mean “whole” whole grains) 🙂

These are all carbohydrates too!

The big difference is the way your body handles these carbohydrates.

The first list is made up of simple carbs. Simple carbs are made up of one or two sugar molecules and break down very quickly and easily.

The second list are what we call complex carbs. These are compromised of more than two sugar groups, and these take much longer to break down in your system.

Both of these, simple and complex carbs, are digested into simple sugars before the body uses them.

But there is a big difference in the speed of digestion between a cinnamon roll and a string bean, or even a bowl of oatmeal for that matter.

This speed of digestion is also a factor in how much insulin is released into our bloodstream.

High speed carb, more insulin. Low speed carb, less insulin.

(I am getting to the point, I promise.)

Insulin is a storage hormone, and it has very powerful effects on the body. It is responsible for shuttling nutrients (glucose, amino acids, fats) into our bodies cells. It is necessary for life, which is why diabetics need to have insulin shots. Their pancreas isn’t working anymore, so they need outside intervention.

Now I am really going to simplify here, but think about it.

When is the best time to have insulin released? When does our body have the most nutritional requirements, for instance repair and growth? (That was kind of a big hint)

Right after you train!

When you have hit the weights hard and left it all on the floor, this is when your body is ready, willing and able to use those simple sugars and amino acids (broken down protein) and get the repair process started. Insulin is now doing great things, it is shuttling nutrients into willing cells and making you better – sweet!

In fact it is a terrible idea to neglect post-training nutrition. You must provide the body the mortar to build the bricks, and the most convenient way to get that done is a post-training shake (partially pre-digested and fast acting) immediately after training. This is Prime Time. But you also need to follow that up with a meal within a couple hours, and this is where you want to have the majority of your non-fruit and vegetable carbohydrates (other carbs) for the day, even if you train in the afternoon or evening. If you want a few great ideas for post-training carbohydrates, ThePPWKitchen will hook you up.

A look at the other side

Insulin has a “dark side” as well. This important hormone, you remember, is really good at storing things.

Like all those ho-ho’s you ate, right on your hips.

You see when you overload your body with too much food, especially easy to digest food like the simple carbs we talked about, your body needs to do something with it. If it doesn’t need to burn it, it does the next logical thing.

It stores it. (You know, the ho-ho thing)

That is why in general it is best to avoid simple carbohydrates during periods of low activity (like the pint of Ben and Jerry’s right before bed).

The Take Home

Carbs are not your enemy. However we can be smarter about when we eat our simple carbs. It’s not a matter of never eating starch and sugar, just save them for the meal you eat directly after you train.

That’s not so bad!

Sizzlin’ Summer Slimdown Habit 4

Here’s how you score your point starting Monday May 6th.

1. Eat a minimum of 4 meals (Breakfast, Lunch, Dinner and Recovery Drink)
2. Eat Lean Protein every team you eat
3. Eat Veggies every time you eat
4. Eat “Other Carbs” only after training

Here are two more terrific articles (with picture, charts, animations and everything) to catch you up on all things carbohydrate.

All About Carbohydrates

All About Insulin

Keep this in mind as well. We all handle carbohydrates a little differently. You may get away with a little more “other carbs” than your neighbor. Don’t get cranked up about never eating your favorite foods again. Just embrace the opportunity to discover different foods and different flavors. Nobody said change was easy, but I am proud of anyone who makes an effort.

Keep Making It Happen!