Dean
Dean
Alright guys, I am crying uncle, because of your Get Fit NH Bootcamp awesomeness!
As most of you know we put a bounty on the slamballs – you break one, you get $50! Well an unexpected turn of events occurred – our training methods are so effective 🙂 that you are breaking a ton of them. The picture to the right of you shows the carnage over the last few months, and you have broken 3 in the past two weeks!
Now I don’t expect you to stop the max effort, but it’s getting a little expensive to replace the med balls and pay the bounty, so this is what we are going to do…
Have a contest!
We are going to give a custom “Slam Ball Buster” T-Shirt to everyone who breaks one, and we want your help coming up with the design.
So come up with your best “Slamball” worthy design and slogan, and the totally impartial judges will deem the best and get them printed up!
The winner of the design contest will of course get their own shirt plus a copy of Precision Nutrition V3 ($97 Value!)
So let’s see what you got, and…
Make It Happen!
Got a couple notes last week from two guys in our 6:30am class that were a great encouragement to me and a testament to what hard work, consistency, dedication and solid programming can do for your body,
and more importantly your overall health.
Thanks for the notes guys, and keep up the great work!
“Just a big thank-you to (Get Fit NH) Bootcamp. It’s been 2+ years since my last physical. The first thing out of the Dr’s mouth was “wow”. He asked me what I had changed. Of course I asked him why. He said it’s because I had lost 30 pounds since my last physical. I told him about (Get Fit NH) bootcamp 4 times a week for one hour along with diet changes. All my blood work was good as well. I did throw in some good words for you !! He told me to keep up the good work. He explained the long term benefits to my health and well being by better eating and weight control. Thanks to you and your staff for helping me “make it happen” – Jere
“I highly recommend Get Fit NH Bootcamp…my pants don’t lie! Since starting in January of this year I have lost 4 inches on my waistline, 2 pant sizes and dropped 30lbs. I have not been at this weight or size in over 20 years and Dean and CJ helped me get their in less than 6 months. It works because you have a team behind you, don’t keep trying to go it alone…get to camp!” – David
Come join us and help support the Arthritis Foundation of NH by purchasing tickets to the New Hampshire Fisher Cats game on Saturday, July 9, 2011. Tickets are just $8!
$3 of each ticket purchased goes to support the Arthritis Foundation of NH. The Fisher Cats will take on the Boston Red Sox affiliate; the Portland Sea Dogs at 7:05PM. You can Play USA Subs Baseball Bingo to win prizes, and stay after the game to see a spectacular fireworks show!
To Purchase Tickets click here and use the special offer code: ARTHRITIS, then select Box Seat Sections 115 or 116 for ticket location. Each ticket purchased goes to support the Arthritis Foundation of NH.
Thank you so much for your support, we look forward to welcoming you out to the ballpark on Saturday, July 9, 2011. For more information or for questions please contact Patti Maccabe at 603-224-9322 or pmaccabe@arthritis.org.
I remember clearly our nation’s bicentennial celebration in 1976. I was nine years old, and we went as a family to Webster Park in Epsom, where I grew up (and still live). I remember the red, white and blue streamers, the parade floats, and the displays. It really was a celebration, and as a small kid in a small town, it made an impression on me that lives to this day. I didn’t really know anything about democrats or republicans, or liberals and conservatives.
I just knew that we were Americans, and that was worth celebrating.
As I have grown older things have changed. My worldview has developed, and as an adult we see things through different eyes. There are issues I feel very strongly on, and will defend just as strongly. The fact that I live in a country where I can hold an opposing viewpoint without fear of imprisonment or death is one I do not take lightly, and I am grateful for those who have defended and still defend our liberties every day.
This Independence Day we are celebrating the 235th anniversary of a Declaration that the signers knew may very well be a death sentence. These men were not all friends, and there was much rancor and debate in the writing of that document. But these men were wise enough to put aside their differences and settled on the principles that would change the course of history, not just for them, but for those of us who follow.
Do we have the same courage, strength of character, and wisdom?
Time will tell, but on this 4th of July I am longing for the simplicity of the celebration of that day 35 years ago.
And tell you I am proud to be an American.
Happy 4th of July!
Dean
As you probably know by now, a group from Get Fit NH Bootcamp participated in the Warrior Dash last Saturday, and I gotta tell you, it was the most fun I had on two feet in a long time!
It got me to thinking, if an old guy like me can do it, why can’t you? In fact I would highly encourage you to take advantage of the opportunity you have over the next few months to sign up for a race and Make It Happen!
99.9% of the participants in these shorter “sprint races” finish. Will it take you out of your comfort zone? If you haven’t done one before it probably will. I admit, I was nervous before this one, I really had no idea what to expect. Turns out any fears I had quickly went away after the first uphill climb, quick turn left down the hill, and then get down to business. The other runners on the course we supportive and a lot of fun to be with. From 14 to 74, all ages, sizes and shapes.
Don’t just take my word for it – Ask Bob, Tim, Sarah, Karen, Kim, Taylor, Dennis, or Chelsea, just to name a few of your fellow bootcampers who were there.
Nancy and I have signed up (along with some of your bootcamp teammates) for two more races this year (so far :). Details below, we want you to be there with us.
Spartan Sprint
Amesbury Sports Park, Amesbury MA.
Saturday August 27th
Nancy and I are running at 2:00pm
Renegade Playground Challenge
NHIS Loudon, NH
Saturday October 8, 2011
We are on Karl and Jill Edelmann’s team “Not In It To Win It” (worst team name ever :), and are running in the 11:20am wave.
Look if I can do it you can do it – Make all that hard work in the gym pay off and get out and play!
We look forward to seeing you there!
Dean & Nancy
Just a quick note regarding some additional inventory items we will be (aiming) to keep in stock, per your – our valuable clients – request! We’ll help pick up the shipping, so don’t miss out. Don’t forget that we stock UMP Chocolate and Vanilla for our clients at the best price anywhere, so don’t buy garbage protein or pay too much – we got what you need!
New Items:
Precision Nutrition V3 – THE standard in nutrition for fat loss, sports performance and just overall great health! This is the system that Coach Dean used to lose over 80 pounds and still uses to maintain. Coach Dean was the first PN Certified Nutrition Coach in the State of NH. Price – $97
Purple Resistance Bands from Performax – Dave Schmidtz has developed what we have seen to be the best constructed, most durable band on the market, and the “purple” is fantastic for the recovery stretching and flexibility work we know we need to do more of! Price – $20 ea.
These items are due in next week, please click the item links for more info.
Make It Happen!
Dean & Nancy
We had a blast Saturday down in Amesbury at the Warrior Dash (we’ll just forget about the parking 🙂
If you missed this one, I highly encourage you to do the next one (or two!)
Next Race:
Spartan Sprint Adventure Race, Amesbury Ma.
Check out the pics – next time will be you!
Is that what you are thinking? Maybe you just started training with us and you are unfamiliar with the concept, or maybe you just believe that your body is different than anybody else’s and you just don’t need it!
I assure you we absolutely love the fact that you want to keep working and getting better – it’s my mission today to reason with you and explain why time off absolutely makes you better!
The Recovery Curve
I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!
The following illustrates a “good” recovery curve:
The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).
Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.
A closer look at the chart will help explain what I mean.
The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.
The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.
But what’s going on?
Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!
Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.
You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include Recovery Nutrition (read up!), stress levels, sleep habits, supportive nutrition, age, and training history.
The recovery curve continues with Supercompensation. Here is how Coach King describes this process:
“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation
In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!
As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!
The flip side to all this is what happens when the recovery process isn’t working so well.
This chart represents recovery gone “bad”:
When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to supercompensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.
The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.
Which leads us to:
Recovery Weeks
Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!
That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.
That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.
If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”
So now that we have established you are ready, willing and able to embrace recovery week, what do you do?
Glad you asked!
Three Steps for Successful Recovery
1.) Physical Rest and Regeneration
– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program
– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!
– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!
2.) Physiological and Psychological Rest and Regeneration
– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.
– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!
– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time in our “Practical Nutrition” archives and get started!
3.) Celebrate the Fruits of Your Labor
– Take some time to reflect on how far you have come since you joined Get Fit NH Bootcamp in terms of improving your overall health, body composition, and performance
– Enjoy your results!
THANK YOU, THANK YOU, THANK YOU!
We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!
You will never know how much this means to us and how much this is appreciated. It has been a total team effort from the start and though we provided you with all of the necessary programs to get the results that you were seeking, YOU DID ALL OF THE WORK! We cannot wait to get even better results during the next phase of the program!
Just wanted to update you all on some news that we at Get Fit NH Bootcamp are very excited about!
You may have seen a press release in the last couple days that talks about Nancy and I signing on as franchisees with Fitness Revolution, and a number of you have asked us what it’s all about.
First and foremost I assure you that Nancy and I (or CJ and Erin) are not going anywhere. All the things that make Get Fit NH Bootcamp what it is will remain intact – a fun, supportive atmosphere, top notch coaching, an integrative training system designed to keep your body healthy and get results, and especially the best thing of all – our fantastic clients.
In fact the primary reason we agreed to sign on as franchisees is for the opportunity to join with some of the best minds in the fitness industry, in order to keep getting even better results for you our clients. We also have been brought on as regional coaches for the franchise, allowing us to share all that Get Fit NH Bootcamp goodness with the rest of the country!
We are grateful for the opportunity to serve our clients as Get Fit NH Bootcamp, and as a member of Fitness Revolution that will continue. Another reason we decided to sign on as franchisees is because within our industry “bootcamp” is becoming a very generic term that means a lot of different things – and a lot of them aren’t necessarily optimal.
When we first started Get Fit NH Bootcamp there were very few fitness programs in the country calling themselves a “bootcamp” and from the very start we differentiated ourselves. More than just “getting down and give me twenty”, our integrative training approach addresses more than just cardio with a few pushups thrown in.
Flexibility, mobility, joint health and postural awareness are critical parts of the fitness equation that are rarely addressed. Injury prevention is huge, as we seek to keep our clients active – “if you are injured you can’t train” – is a familiar refrain.
The way we actually train our clients is what we call “group personal training” – Not an instructor up in front of the class, but coaches down on the floor, instructing, correcting, encouraging and yes, pushing a little when necessary to make sure our training is safe and effective.
We feel that identifying ourselves solely as “bootcamp” does a disservice to who and what we actually are. As we have seen dozens of bootcamps spring up, we wanted to be proactive and begin that process of differentiating ourselves. Because Fitness Revolution has this “coach based” training philosophy, and because we know the caliber and character of those involved, to us it was a win-win.
So there you go.
Get Fit NH Bootcamp – a proud member of the Fitness Revolution nation!
Keep Making It Happen,
Coach Dean
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