Dean
Dean
Got this note from the incredible Kelly L. yesterday, and she said I could share. Keep up the great work Kelly!
Hi Coach!
I’m nearing the end of a week off. I’m in Saranac Lake until Wednesday, so I’ll see you Thursday and Friday this week.
I participated in the Rockeater in Plattsburgh last weekend with Phil (my boyfriend) and 10 or so coworkers from the hospital he works at in Saranac Lake. What a great time we had! I’ve never done anything like that before! Working out at Get Fit NH really helped me to be able to run in an event like that! Thank you so much for being such an awesome trainer and thanks to the other trainers too!
I was the oldest one in our crew. Most of the hospital gang were in their 30’s. A couple of the women told Phil how inspirational it was that I ran and did well. That’s pretty cool! I didn’t really think about that until it was mentioned to him. I’ll be turning 50 in a couple weeks…hearing stuff like that helps me realize it is just a number!
See you soon,
Kelly
I probably first heard of the concept of “dietary displacement” about 8 years ago in an article by Dr. John Berardi. This concept has been expanded on by Ryan Andrews of the PN team in an article you can find by clicking here, where Ryan addresses the term in both the positive and negative sense. I recommend you read the article as it expands further on the concept.
What is dietary displacement?
In simple terms it is filling up with non-nutritious foods instead of healthy ones.
You know what I am talking about.
You can choose to eat the apple you packed in your lunch, or the brownie your co-worker brought in to celebrate her aunt’s brothers sister-in-laws daughter graduating from 3rd grade.
One contributes to your goals, the other makes a deposit in your fat account.
But what about the less obvious choices that can have the same effect?
It makes a huge difference – no pun intended.
Now that doesn’t mean you can never have a treat.
You just need to remember the 90/10 rule.
Eat nutritious, unprocessed food 90% of the time.
If you do that one thing everything else falls into line pretty quickly.
Because if I am making 90% choices I am:
And that leads to a better body, inside and out.
Think about it. When we make “less than optimal” food choices it often creates a downward spiral. I am not talking about a well planned “splurge meal” that fits within the 10% window. I am talking about the one brownie that turns into half the pan of brownies that turns into a weekend sugar blitz that leaves us bloated, tired and probably feeling guilty.
We have all been there.
The good news is that it works both ways.
The more good food choices I make the easier it gets to continue to make good choices.
I mean I just feel better, both physically and about myself, when I eat well.
And when I feel good it leads continuing to make the choices that got me there.
So here’s your assignment:
What’s ONE positive dietary displacement, one nutritious choice you can make TODAY that starts this upward climb?
Let’s hear it!
Coach Dean
A couple of weeks ago we told you about our Kettlebell Mastery Workshop with our friend and expert Jen Brickey.
As promised, registration is now open, but please don’t delay in getting your registration in, as we are keeping the workshop size to 25 participants.
I am personally very excited to have Jen come up and work with us and refine my own technique and skill. As with any training tool the better you are at the basics the more versatile and effective it becomes, and kettlebells are certainly no exception. We are fortunate to have Jen come up and spend a couple hours with us, and she kept the cost super low because I am such a good guy! 🙂
Get that registration in today! We set the payment page up so if you are registering for two you can pay for both at the same time to make it a bit easier.
Kettlebell Mastery Workshop with Jen Brickey, RKC
Location: Get Fit NH Concord
Date: October 6th, 2012
Time: 10am to 12pm
Cost: $20.00 per person
There is absolutely no doubt that to change your body for the better – decrease your bodyfat and build the lean muscle that fuels your metabolism and gives you “the look” you need to train hard.
The same applies to positively affect your “numbers” – cholesterol, blood pressure, heart rate, etc. Your training program has to be intense enough to elicit positive changes.
But that is not all there is to it.
Awhile ago I read “The 4 Hour Body” by Tim Ferriss. In it he articulates a very important training principle that he calls the “Minimum Effective Dose (MED)”.
The minimum effective dose is defined succinctly:
The Smallest Dose That Will Produce A Desired Outcome
This is an important but often overlooked factor in training.
Basically the approach is asking the question “What Is Enough?”
When we design our training, that is a factor that is considered often. You see there is a big difference between being a “workout junkie” and just wanting to do more because you like to sweat, and truly effective training.
The MED is so important because for many of us our ability to recover is compromised by, well frankly, life.
Remember these charts?
The first shows what we want our recovery to look like. Training followed by adaptation and supercompensation, leading to continual (if not necessarily linear) improvement.
The second shows training followed by depletion (lack of recovery), in a downward spiral.
What determines which path your are currently on?
In large part it is determined by how you are recovering from your training, not just the training itself. That is not to say that training is not a factor, because it is – remember “minimum effective dose”. But beyond that, there are other factors that are in play:
You should not be sore for days after you train, at least not very often. If you are, it’s time to talk to your coach and figure out what’s going on.
Here’s some questions you need to ask yourself:
There isn’t any big mystery if too many of these things are going undone. Inadequate recovery makes you more susceptible to injury and illness, and all the things mentioned above are pieces of the recovery puzzle.
Train Hard?
Absolutely!
Just don’t forget that Recovery IS part of the training program too.
If you have any questions, post them below.
Make It Happen!
Coach Dean
We are very fortunate to have some great strategic health partners and allied health professionals in our network.
We only look to partner with those pros who are going to help you (and us) get better. The benefits of regular bodywork in particular have been extolled many times in this blog – Massage, ART, and Chiropractic can all help recover not only from training, but the everyday stress of life. What’s in it for your coaches is that we are able to talk specifics with your treatment provider (with your permission of course) and tailor your training around any limitations or movement deficiencies you currently have. This is very important! Rarely can you just “work through” and injury or limitation, and the more we know the better.
I also want to remind you that one of the benefits of being a client of Get Fit NH is the standing 10% discount to both Chichester Massage and Peace & Balance Body Therapies.
Christen over at Peace & Balance has also very generously provided an additional service discount for first time clients of 25% off – you would be kinda nuts not to take advantage! 🙂 Christen is right down the street from our Concord facility, and has even left cards at the gym with directions.
Take advantage of these client benefits, and do your body some good!
Kettlebells are hot, there is no doubt about it.
Frankly at Get Fit NH we couldn’t care less about what is hot, but if it’s a great training tool we are all over it, and there is no doubt that in the proper hands Kettlebells are incredible.
But just like any other tool, you have to use them right for safe and effective training. To that end we are pumped to have Kettlebell Expert and Instructor Jen Brickey from Fusion Workouts take the lead at our Kettlebell Mastery Workshop.
We will get a registration form online soon, but for now mark October 6th from 10am to 12pm on your calendars. Registration will be limited to 25.
Don’t miss it!
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.
We LOVE the last week of the month at Get Fit NH, because we get to give stuff away.
Check out all these happy clients who earned their latest Get Fit NH swag – great work!
Gray = 1 month Survivors
Red = 1 year Hall of Fame inductees
Blue = 2 year Hall of Fame
Black = 3 year Hall of Fame
Dark Gray = 4 year Hall of Fame
Don’t shoot the messenger, but the end of summer is quickly drawing near. Not all bad news, as Autumn in New England is just an incredible time of year.
Labor Day is usually the last big hurrah before school gets back into full swing and the schedules get a little more routine.
It is also still a great day to train!
We will be running a (very) abbreviated schedule on Labor Day, September 3rd so y’all can get out to the beach and the barbecues.
At 8:00am we will be having a “Labor Day Sweat-a-thon” at Get Fit NH Concord. We always enjoy the times when we are able to get both gyms together and training hard, so don’t miss it!
Labor Day Sweat-A-Thon
Monday September 3, 2012
Get Fit NH Concord
8:00am – 9:30am
If you haven’t signed up yet for the Warrior Dash New Hampshire at Gunstock, which is being held September 15th, what are you waiting for?
There are still spots left, but I assure you they are going fast.
If the thought ever crossed your mind to complete an adventure race, I will tell you this is the one I have had the most fun doing.
You can check out the course info here, and go directly to registration here.
Make It Happen!
Hey guys, wanted to update you on our “Win A New Wardrobe” contest.
We had 9 entries, and I promised $5 per entry, but since I am such a nice guy and passing out $50’s is kind of a tradition around here, I rounded up.
Pretty cool, huh? 🙂
The voting was pretty close, but the overall winner of $50 in cold hard cash (to be spent on starting that new wardrobe of course) is none other than Transformation #4…
Gretchen Wolfe!
You can read Gretchen’s story here (and believe me it is always worth the read).
Congratulations to Gretchen, but I want to give a shout out to everyone who entered the contest, because you are all rocking it!
Transformation #1 – Becky Adams
Transformation #2 – Diane Bottcher
Transformation #3 – Donna Keely
Transformation #4 – Gretchen Wolfe
Transformation #5 – Jen Schwab
Transformation #6 – Judy Swain
Transformation #7 – Katie Bean
Transformation #8 – Lori Boucher-Nichol
Transformation #9 – Steven Bottcher
Congratulations to all of you – Keep Making It Happen!
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