Dean
Dean
Get ready for a healthy dose of inspiration!I just had to share this comment that Donna shared on the blog. A real testament to the power of determination and that fact that it is never too late to get started. Love it!
You should check out Donna’s “happy dance” too. Girl’s got the moves! 🙂
“I just reached my 1 year anniversary attending Coach Erin’s fun 4:15 Concord class! I wanted to share my story and hope that this may encourage others who have been ‘on the bench’ thinking about trying the program.
1 year ago, I was out of shape, overweight and frustrated. I had busted up a knee, had surgery and did not recover well. My compromised knee gave out, I fell and broke my ankle.
I cried more from the frustration that day than from the pain.
After ankle surgery to repair a compound fracture, I had a decision to make. At 55, I had a whole lot more life ahead of me, and I did not want to spend it ‘on the bench’.
A friend encouraged me to try Dean and Nancy’s boot camp. She told me that it was a positive experience for her and said that it was ‘fun’. I tried the 2 week intro and was hooked immediately.
After 12 months, I am no longer ‘on the bench’. I’ve dropped 32 pounds, feel better than I had in 10 years & can pick up my grandson without hesitation.
Coach Erin has been such a great motivator, encouraging me the entire way. I have met great friends and have gotten stronger than I would have ever imagined. You can do it too… Thanks Coach Erin, you are the best!” – Donna M
We are proud to support our local military and law enforcement in any way we can. Having served in the Army and having a son who is a VT State Trooper, supporting those who protect us is near and dear to my heart.
Officer Joshua Preve of the Northwood PD (and of the 6pm Epsom Get Fit NH Training) is raising funds for the Special Olympics 5th Annual Winni Dip, to be held March 10th in the icy cold waters of Lake Winnipesaukee. Josh needs to raise at least $250 to participate, so help him out and visit his page to donate by clicking here.
Did you ever buy a new car (or a car that was new to you), drive it for a year or two, only to discover it had some cool features you never knew about?
My car has an alarm?
I can turn off the traction control?
The steering wheel is adjustable?
There is a passenger ejection seat?
Who knew?
I mean seriously, you turn the key, you put it in gear and it goes, what more do I need to know?
Sometimes it’s that way around here too. Life is busy. You train here because you know you can come in, get a great training session in, and get to the next thing. And that’s fantastic – we are grateful that you put your trust in us and choose to train here.
But sometimes it doesn’t hurt to pop the hood and see what else goes on around here that might help you get to your destination a little quicker or more efficiently.
So here are a few things that you may not realize you can do or take advantage of as a client of Get Fit NH.
Do you…
Get your body composition tested with the Intelametrix bodyfat tester every month?
Set your appointment for your FMS screening?
Read the daily nutrition tip delivered to your inbox every day?
Get your food log evaluated?
Use the resources on TheOther165.com?
Read the weekly newsletter?
Participate in contests and challenges?
Take advantage of our relationship with our Strategic Health Partners, like Whole Health Concord?
Come have fun with us on special events, like the FoamFest 5K, or Rock N’ Race?
Visit ThePPWKitchen.com and expand your healthy eating recipe library?
Come to seminars and expand your knowledge of training and nutrition?
And really that is just the tip of the iceberg.
The most valuable resource we have is our team of coaches. Our team is passionate about helping you live an active, healthy lifestyle. We want to answer your questions, overcome obstacles, and help you discover how to make it all work in your busy life.
As I said before we are grateful that our clients make the choice to train here. When you do, you have invested in a vehicle that is carefully designed to take you smoothly, safely and of course with a little pizzazz to your fitness and lifestyle goals.
But it doesn’t hurt to play with the bells and whistles once in awhile either.
Make the most of your investment.
Make It Happen!
Coach Dean
Ever thought that one of those “Tough Mudder” type runs looked fun, but maybe just a little over the top?
Coach Meagan (the official Get Fit NH event coordinator BTW) is putting together a team for the New England version of the “Foam Fest 5k”, and it looks like a blast.
As far as these type of runs go the entry fee is very reasonable, and if you aren’t afraid of a little mud and a lot of fun, get on over to the site and register with the Get Fit NH team. We are trying to get as many people as possible into the 11:00am wave, so get on over and register early.
FoamFest 5K
Saturday July 13th 2013
Kimball Farm, Haverhill MA
A big shout out to Dennis for his effort and consistency. He rarely misses a training session, and it has really paid off. Here’s what he shared with me one day after training last week.
Hi Dean,
I’m happy to report that after training @ GFNH for several months I’ve lost about 15 lbs. & a few notches in my belt! I’ve had the happy experience of fitting into older pants & getting to buy new jeans as the old ones have too much room 🙂 There’s no doubt that I’ve grown stronger & can actually now see muscles I haven’t seen for a long time.
The encouraging coaching, fun people, great training and focus on nutrition that I’ve found @ GFNH has made a great difference in my overall fitness.
Thanks for all you do,
Dennis
Thank-YOU Dennis for choosing to train with us. Keep up the great work!
You guys ready to get after it again?
Last year team “Get Fit NH & Beat Cancer” earned Rock Star status once again, thanks to you. Last year we had 74 team members and raised over $3400 – you guys DO rock!
If you have never participated in the annual Rock ‘N Race to benefit the Payson Cancer Center, this is your year. This annual run/walk has been chosen as one of the top race events in New England, and with good reason. Live bands, food galore, a great family atmosphere, and a cause we all can get behind make for one fantastic and fun event for the whole family. Whether you want to beat your PR or just enjoy a nice walk on a beautiful spring evening, this is where you need to be Thursday May 16th.
This year we are shooting for 75 members on our team and $5,000 raised. You don’t have to be a client at Get Fit NH to join our team, so invite your friends, family, co-workers, or even(especially 🙂 ) your boss to get in on the action.
To register follow the link below, and select “Join a Team”. At the bottom the page you will see the selection box, and our team name is “Get Fit NH & Beat Cancer!”
Who’s gonna be first?
Let’s Make It Happen – Click Here To Register Today
Check it out!
Paulette W. of 5:00am Epsom fame (AKA the “Challenge Chartmaster”) shared her latest creation for our 40 Day Challenge.
Download your copy by clicking here.
Thanks Paulette, you rock!
This seems to be an especially challenging year when it comes to cold and flu. There is a lot of “stuff” going around.
But is getting sick inevitable? I mean if I am hanging around all these sickies all the time, I am gonna get it, right?
Actually it is my belief that you can do more than you know to keep the bugs and viruses away, and I also think it is possible to feel better sooner if you do get sick.
Now I am not a doctor, but I am scientist. And sometimes my laboratory is my own body. I do my best to stay as healthy as possible, because being out of work is really not an option. I think both Nancy and I have missed one day each in 5 years of being in business. That doesn’t happen by accident, but by design.
Now I am not saying what works for us is going to work for you, and we do occasionally get sick. But I am convinced the frequency and intensity of the illness can be mitigated by your lifestyle, and doing what it takes to have a healthy immune system.
From what I have seen I think the biggest killer of a healthy immune system is the two ‘S’s.
Sugar, and Stress.
Or maybe I should say sugar AND stress, because those two often go hand in hand. And while there is argument whether excess sugar alone suppresses the immune system (though there does seem to be some good evidence), it is the effects of eating sugar that can cause the obesity, inflammation and diabetes that is known to be a factor in compromised immune function. And there are many studies that show that chronic stress weakens the immune system and leads to more colds and flus.
Stress eat that chocolate cake, and you really have a double whammy!
Now I don’t live in a bubble, and I know that stress is part of life. But it’s really the response to the stress that determines how it affects our health. Exercise is a big stress reducer, so don’t miss your training. Getting the proper sleep, reading instead of TV, journaling, and listening to music are all activities that can reduce the stress response.
Eating a healthy diet (PPW anyone?), good sleep habits, and exercise go a long way to keeping that immune system functioning at a high level. And don’t forget your vitamins, especially your Vitamin D. While there is no evidence that taking Vitamin D reduces the duration or severity of a cold or flu, research does show that Vitamin D is crucial to proper immune system function. In talking to many physicians there is no doubt in my mind that a lot of us are walking around with a Vitamin D deficiency. Why? Because the body produces it as a by product of exposure to sunlight, and I haven’t seen too many sunbathers in NH over the past few months. Vitamin D is also found in foods such as fish oil, eggs, and fatty fish such as mackerel and herring, or can be taken as a supplement. If you don’t take a multi (and sometimes if you do) you are probably not getting enough D.
I would highly recommend that you ask your doctor to be tested for deficiency if you are getting sick often (more than 1 or 2x a year), as Vitamin D is a powerful prohormone that has a crucial effect on cell and gene function. Vitamin D toxicity is possible, so ascertaining the proper levels is important. I have seen more than a few of our clients overall health dramatically improve when proper Vitamin D levels are restored. By the way the RDA of 600 iu per day is the minimum required to prevent rickets, and is not even close to the optimal amount. Some of our clients have been on 5,000 to 10,ooo iu’s per day over a period of weeks and even months to restore normal levels!
But I’m Already Sick!
Don’t consign yourself to a week or 10 days of misery. I firmly believe there are things you can do to help relieve and maybe even shorten the symptoms. I felt like garbage on Saturday, and I am feeling just about 100% here on Monday. Now again I am not a doctor, but these are some things I do to feel better quicker.
1. Nasal Irrigation. I actually use a Neti-Pot almost every day in the winter. Never heard of one? Well I hadn’t either until my mom, who is a nurse, told me how one had helped her cut down on her frequency of colds. They only cost about $15, so I thought I’d give it a try. The first time I used it I thought mom was trying to get revenge on me for all the hassle I caused her growing up, because it really hurt. But once I got the hang of it, and once I started seeing the positive effects of regular use, I am convinced it is a great tool in your arsenal. The most common objection I hear is that it’s “gross”. Ok, so what’s “grosser”, irrigating the nasal passages and getting all that mucus, phlegm and bacteria out of there, or letting it fester in there until it starts eating your brain? Ok, maybe that was over the top, but you get my point.
2. Hydrate. Now the next few suggestions are things that you should have been doing all along, but sometimes getting sick focuses your attention back where it should be. Dehydration is also not good for the immune system, but I am always amazed by how much I can drink and not have to use the bathroom when I am sick. Shows me I was probably dehydrated before/as I was getting sick. Clear liquids like water and green tea are the best, but I also have been known to drink diluted Gatorade or sugar free green tea.
3. Wash your hands. Now it may seem like I am being a snob, but I cut down my hand shaking to a minimum this time of year. There is hand sanitizer in the gyms for a reason. Soap and warm water is the best. And especially wash your hands before you eat.
4. Go to bed. Turn the TV off and get some sleep for crying out loud. Honey Boo Boo will be just fine without you, the Stars will still dance, and the news will still be (mostly) bad.
5. Take your vitamins. When I have a cold I usually take 1000mg of C and D with each meal. That’s what I do, not saying that’s what you should do, although I have not heard or seen evidence that it will do anything but help.
What About Training?
Now I know you guys are hardcore, and don’t want to miss training, but how sick is too sick to train?
If you have flu like symptoms, don’t share the love. Please just get better If you are running a temperature, have achy joints and muscles, or just feel blah, get some extra rest. Your body is telling you it needs some extra TLC. Same thing goes for a chest cold.
If you have allergies or a head cold you can probably get some light training in with no further damage. This is not the time to be setting PR’s or going on 10 mile training runs. If you are in doubt, just rest.
So don’t be resigned to getting sick. Sure it can happen, but that doesn’t mean it has to.
Here’s to your health!
Dean
Too often we get caught in the trap that exercise and fitness is all about body composition, or maybe how much we can lift or how far we can run.
And while those things certainly have some value, there are other numbers that can tell us even more about how our body is changing. We received this awesome email from Karen this morning.
“Good Morning Dean,
I had my annual physical yesterday. Last year my LDL Cholesterol was 190 and my doctor wanted me to go on prescription drugs. I said NO and that I would try and bring the numbers down by exercise and nutrition. Then I joined Get Fit NH.
Yesterday my LDL Cholesterol was 158. My doctor wanted to know what I did to bring it down like that. Unbelievable!!
I would like to thank you for your knowledge and assistance in helping me help myself in bringing down my Cholesterol. Not only did the numbers come down, I enjoyed doing it. (most of the time).
She says I still need to bring it down to 130, so there is yet another goal for me to strive for.
Thanks again Dean to you and all your coaches.” – Karen
Karen also shared with me how she is a strong believer that the answers to our health is not found in a pill, and I would agree whole-heartedly. While there may be times medication is required, we have seen many of our clients get off their blood pressure and cholesterol drugs (with their doctors blessing of course) by working hard in the gym and making changes to what they are eating. It can be done and is being done every day.
Keep up the great work Karen!
Got a brief note from Jennifer this morning, and it made me smile:
“Trying on all your old jeans and having them fit is worth every 4:15 alarm. Thank you from a very happy girl! :)”
I asked her to expand a little on what she thinks about Get Fit NH, and here is her follow up:
“When I arrived at my first Get Fit training session I was nervous and tired but mostly excited. I knew upon leaving that first early morning, that I had found exactly what I needed. That was 12 weeks ago now.
This morning I tried on my old jeans and they ALL fit! I know it is just one of many goals I will reach now and soon my closet will be seeing sizes it never has before. It has become about so much more than a pant size though. It’s a feeling of overall health that I have never experienced before. If you are thinking that’s not me, I urge you to see what it’s about. After a very short time I can’t imagine “me” without my Get Fit lifestyle. You too, can make it happen! “ – Jennifer H.
You rock Jen, keep up the great work!
You must be logged in to post a comment.