Dean
Dean
We are off to a rousing start with s3 2013!
I know this was a vacation week so we might have some catching up to do, so team captains, let’s get to it! 🙂
Keep up the great work – be consistent, be persistent, and never give up!
| Week 1 | |
| Team Name | Average Points |
| 5am and you | 7 |
| Chiefs | 7 |
| Flab-U-Loss | 7 |
| Katies Cuties | 7 |
| S.W.A.T | 7 |
| The “Fan”atics | 7 |
| The Buttercups | 7 |
| The D’Reem Team | 7 |
| We Got This | 7 |
| You don’t know Jack | 7 |
| Bacon It Happen | 6.8 |
| Determination | 6.8 |
| Porky’s Pigs | 6.8 |
| Surprise | 6.8 |
| Flip Flop | 6.75 |
| NHMS | 6.75 |
| Team Beach Body | 6.75 |
| Make it Happen | 6.6 |
| Dean’s Minions | 6.5 |
| Hodge Podge | 6.4 |
| Thin-Spiration | 6.4 |
| Alfa 4 Squadron | 6.2 |
| Spring Fling off the fat bring on the muscles | 6.2 |
| BLL | 5.67 |
| Naughty Niners | 5.6 |
| Team Sparkles | 5.5 |
| 5:30 Fanatics | 5.4 |
| ACME Misfits | 5 |
| BMS T2 | 5 |
| Waist-ing Away | 5 |
| Fabulous Four | 4.75 |
| Mighty Mice | 4.5 |
| We can do it | 4.4 |
| Victorious Secret | 4 |
| Gut Busters | 2.4 |
| Rockin’ | 2.4 |
| We <3 burpees | 0 |
Salad dressing are super easy to make. Since you don’t use large amounts you don’t have to make it every day.
The easiest is to slice a lemon in wedges and squeeze one slice on your salad. Great flavor!
Or try these more traditional salad dressing recipes.
1/4 cup white wine vinegar
1/2 cup olive oil
1/4 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon basil
1/2 teaspoon oregano
1 teaspoon garlic powder (for a real garlic flavor – 2 garlic cloves minced)
Shake together and voila
If you have more time
1/4 cup balsamic vinegar
1/2 cup olive oil
1 entire bulb of garlic roasted for an hour in the oven and cooled. (just squish the contents into your salad dressing container)
1/4 teaspoon of salt.
Super yummy
Caesar Dressing
1/4 cup lemon juice
1/2 cup olive oil
2 garlic cloves, minced
1 teaspoon dijon mustard
1/4 teaspoon pepper
Sprinkle salad with parmesan cheese, save calories and don’t put extra in your dressing.
To your best health,
Nancy
She’s Baaaaack!
Don’t miss this opportunity to learn from one of the best the sport has to offer. Kettlebells are versatile, effective and fun – if you know what you are doing.
Jen Brickey absolutely rocked the house last time she was here, so if you missed out last time, get on this one fast. Jen has added another hour of expert instruction to what was already a fantastic workshop, and I guarantee even if you have attended before you will love this workshop as well. She will take us through the basics all the way up to some fun and challenging complexes.
Danger! We only have 25 spots available, so please don’t delay getting on this train. 🙂
Kettlebells: Basics to Mastery
Date: Saturday May 18, 2013
Place: Get Fit NH Concord
Time: 9:00am to Noon
Cost: $25
Important: To enroll click on the link below. If you are current or former client, please use your username and login. If you don’t know it, you can recover it on the enrollment page. Please do not create an account unless you have never trained with us before.
Click Here to Sign Up for Kettlebells: Basic to Mastery
About Jen Brickey
Jen Brickey has quickly become Newton’s leading fitness expert in kettlebell and boot camps. She is the founder of Fusion Workouts, a 2000 square foot kettlebell functional training studio in Newtonville, MA. Jen is RKC (Russian Kettlebell Challenge) and AOS (Art of Strength) Kettlebell Instructor. Ms. Brickey is also a certified strength and conditioning coach with the prestigious National Strength and Conditioning Association (NSCA-CSCS), a certified personal trainer with the National Academy of Sports of Medicine (NASM-CPT).
Jen has been training for 9 years and in that time has helped hundreds of people look good, feel better and move better! In January of 2009, Jens vision of a kettlebell functional training studio was born with Fusion Workouts and since that time her business has grown rapidly.
Jen earned her bachelors degree in exercise science from Hofstra University in Long Island, NY. While at Hofstra University, Jen played basketball on a full scholarship. Being a division 1 athlete, Jen learned how fitness, strength and conditioning and nutrition go hand and hand in being a competitive athlete and being able to compete at the highest level.
Why Vegetables?
“Eating higher levels of veggies and fruits are associated with a lower incidence of:
There is no magic pill, potion, or lotion that is going to do all that, PLUS you get to try an amazing variety of incredible tastes from all over the world – right from your very own kitchen!
Did You Know? Vegetables (and fruits) provide an alkaline load to the blood. Both proteins and grains present acid loads. Too much acid can cause loss of bone strength and muscle mass – not cool. Osteoporosis is not just about calcium. Stay balanced by getting enough veggies.
The Habit
Our goal in week 3 is to get at least 2 servings of vegetables every time we eat. 1 counts, but at least 2 is way gooder! 🙂
What’s a serving?
Here’s are some other (non-measuring cup) examples:
“But” you whine “I don’t like any of those!”
Lucky for you there are hundreds of vegetables in this great big wide world. Check out this list.
A Big Bonus
And there is even more good news.
Filling up on those cancer fighting, free radical busting, vitamin and fiber packed veggies help you stay full longer.
Check this cool PN knowledge bomb out:
Did you catch that?
Eating high calorie foods actually makes you hungrier, sooner. And what do you grab? More high calorie foods. Getting those veggies in helps stop the cravings and the binges. Win-Win!
How to keep your score chart in week 3
Every time you eat a meal that contains a protein and a veggie, you get a check. Do that at least 4x in one day and you score your daily point. Simple as that!
Let us know if you have any questions, then keep on Making It Happen!
The benefits of Essential Fatty Acids, specifically omega-3 fatty acids is well researched and documented.
Clinical research suggests that Omega-3 fatty acids can help lower the risk of heart disease, cancer, MS, depression, chronic pain and more.
You can read all about EFA’s from our partners at Precision Nutrition here: All About Fish Oil
Their summary recommendation is 3-6 grams of the “good stuff” (EPA+DHA) per day.
Now you could go ahead and eat a boatload of fish like sardines, more power to you!
More realistically though you are going to need to supplement.
I have taken fish oil on and off for a long time, and frankly taking enough (3 grams +) per day has not been easy.
In fact I have a leftover bottle of the stuff I used to take sitting in front of me right now.
It says that each softgel has 600 mg of “Fish Oil Concentrate”, so I would need to take 5 a day to reach 3 grams, right?
Not so fast!
If you look further, you will see there is 162mg of EPA and 108mg of DHA, for a total of 300mg of total omega-3 fatty acids.
That means I actually have to take 10 pills a day to 3 grams.
That bottle doesn’t look so cheap, now does it?
The Solution
It’s simple.
1 teaspoon per day give you 3.1 grams of that EFA goodness.
And the bonus?
It’s less expensive than any other quality fish oil out there, and even less when you buy it from Get Fit NH.
Why?
Because it is our goal to put the best quality supplements in your hands, end of story.
Check out the retail prices in the link above, and you will see what I mean.
We currently have 2oz bottles in the gyms for you to try out, and we are ordering 6oz bottles, which will last over a month.
Guys you can’t even buy a small cup of coffee for what this product costs per day.
Basically you are spending couch money for what I believe is one of the big 3 supplements:
We are not married to any one company. We don’t recommend all of Prograde or Beverly’s supplements for instance. We want to get the best stuff into your hands from companies we trust and personally use at the best prices we can.
To get the complete lowdown on SFH Omega-3 Click Here (be patient 🙂
N’uff Said!
Coach Dean
P.S. 2 pound bags of Pure Whey are now in!
Since we implemented the FMS and SGT completely into our training system we have seen tremendous results. It has been really cool to see you all put in the work necessary to move and feel better. Coach Erin has done a great job spearheading the screenings and that will continue. Don’t be surprised if she taps you on the shoulder, even if you have a clear screen. We want to stay ahead of the curve, not wait until stuff starts creeping up.
Erin sent me this note, and it is a great encouragement to me to see the positive results of what has been a massive undertaking.
Keep up the great work!
“I just re-screened (client x) and it was another affirmation that we are on the right track. His knees have gotten a lot better! Last time I screened him (2/11/13) he scored a raw score of 2 on the deep squat but with significant pain making his final score a 0 and purple band. This time still raw score of 2 with a 0.5 on a pain scale of 1-10. Pretty good improvement. He said there is hardly any pain.
His trunk stability went from a 2 to a 3 which probably helped him recover faster from throwing his back out last week which he was very happy about.
Balance really improved on hurdle step and inline lunge!
Just thought I would give you an update :)”
Erin
From Donna Killion:
My thoughts and prayers go out to those affected by the unfortunate attack on our beloved Boston Marathon.
Several members of Concord Hospital Senior Management team met with Concord Police Chief John Duval to discuss means of ensuring the safety of participants, volunteers, family and friends at the upcoming Rock ‘n Race.
One of the changes that will be instituted this year is the following: Unattended backpacks/bags are prohibited on the State House Plaza. Please leave personal items in your vehicle or check them at the tent marked with the signage “Personal Item Drop-Off”. We will not assume responsibility for your personal effects and reserve the right to ask you to open your bags for inspection.
If you have any question regarding the above, please direct them to Sharon Sweet at the Concord Hospital. She is the event coordinator and can be reached at 225-2711 x5234.
Thank you,
Donna
We are pumped to roll out the first of what we are planning on being many Get Fit NH “Projects”. We have been working on a number of projects with a specific focus. Strength, power, and mobility are three more in the works, so stay tuned.
But first things first.
The MetCon EST Project is an 8-week program that meets once a week in addition to your normal GPT training. This first cadre will be meeting Wednesday morning from 6am to 7am at Get Fit NH Concord. We are limiting this initial intake to 12, so if you want in, you have to act fast.
Please take some time to read what it’s all about and make sure you want to do the extra “homework” necessary to get max results.
The Get Fit NH MetCon EST Project
MetCon EST (Metabolic Conditioning and Energy System Training) is designed to increase your anaerobic reserve, decrease your recovery heart rate, and give you the ability to compete and perform better, longer.
Let’s take a few minutes to talk about why you would possibly want to add this to your training.
As defined by performance coach Joel Jamieson, conditioning is a measure of your maximum sustainable power output across a given duration. In other words the longer you can sustain power output, the higher your conditioning level.
Coach Jamieson also talks about the anaerobic power reserve. This is the measure of the difference between the maximum amount of power that can be generated anaerobically (without oxygen) versus aerobically (with oxygen).
By now you may be saying “So what? Get to the point already” but bear with me, because this is the crux of the matter. What research has shown is the greater your anaerobic reserve, the more you rely on the anaerobic system to produce power. What does that mean? You get tired quicker, regardless of the duration of our event, competitive or not.
So what do we need to do? Train energy systems in a way that causes us to rely more on the aerobic system and less on the anaerobic system. Fortunately we know that if we train energy systems in a specific way we can do just that.
The heart of the MetCon EST project is the Polar GX 2.0 system. This cutting edge heart rate system not only allows real time monitoring of your heart rate visible to both athlete and coach, but generates your personal training report at the end of each session for review.
The initial MetCon EST project will be limited to 12 clients, and requires the willingness and ability to follow a specific protocol that will require some monitoring work outside of the gym.
MetCon EST participants will have their Recovery Heart Rate and Sustainable Power Output measured and assessed before the program begins and at the conclusion of the 8 weeks. In addition you will monitor your recovery state at home on a daily basis.
I am excited about getting this project going. Being a bit of a geek, it is always cool to gather data and measure the effectiveness of specific types of training. Be warned though, the specific training protocol may be different than you are used to – but as always it will be fun!
The investment into MetCon EST is only $99 for the 8 week program. This includes the testing protocols as described, one training session per week (8 total including testing), and as a bonus for our first cadre of participants this also includes the required Polar heart rate monitoring chest strap, which normally costs $19.95.
If you want in, don’t delay. It’s going to be a blast!
Important: To enroll click on the link below. If you are current or former client, please use your username and login. If you don’t know it, you can recover it on the enrollment page. Please do not create an account unless you have never trained with us before.
Click Here To Enroll in the MetCon EST Project
We received tremendous feedback from Part 1 of the series a few weeks ago, and we are excited to hear the knowledge bombs coming our way next Tuesday.
Invite your friends and family, and we will see you there!
Adrenal Health
Healthy adrenal glands are essential for optimal health. These glands are so important that life itself can be threatened if they are not functioning properly.
Too often the hectic state of chronic stress in our lives takes a toll and these glands can easily become overworked and tired out. Poor energy, poor sleep, chronic worry and anxiousness, as well as weight gain, sugar cravings and mood changes can all be symptoms of poor adrenal health.
One of the most common symptoms of fatigued adrenals is persistent weight throughout the trunk of the body. Come learn more about the adrenals, how they work to keep us healthy, how they easily become fatigued and naturopathic approaches to restoring their vitality and overall health.
Spring Seminar Series with Whole Health Concord
Get Fit NH Bootcamp Concord
Tuesday April 23, 2013
7:00pm to 8:30pm
This just in!
The amazing Coach Nancy (3-time Best Fitness Instructor, just saying) is coming to Get Fit NH Concord this Saturday, April 20, 2013 to give us the lowdown on all the amazing choices we have to eat a great breakfast that is S3 compliant, is great for your body, and just tastes great!
Probably the numero uno question we get is what to eat for breakfast. Well now is your chance to find out!
Join us from 9:00am to 10:30 and Coach Nancy will show you there is much more to breakfast than you think. She even promises to give you at least 12 complete breakfast ideas that will keep your taste buds happy!
I know it is short notice – but you are worth all the extra effort. 🙂
See you Saturday!
S3 Seminar Series – The Breakfast Kitchen
Get Fit NH Bootcamp Concord
Saturday April 20, 2013
9:00am to 10:30am
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