Dean
Dean
Time is almost up to vote for “Get Fit NH Bootcamp” in the Concord Monitor/Insider “Cappies”.
We would be honored if you would vote for us and all the rest of your capital area favorites!
Thank-You!
Alright guys, here we go! A super easy way to get your Fiji Water or Myoplex Recovery drink for zero, zip, nothing, nada – like free already!
Here’s all you have to do:
1) Get the Foursquare app for your iPhone, Droid, Blackberry, Palm, etc.
2) When you arrive at Get Fit NH Bootcamp at either location “Check In” using Foursquare
3) Check in 5 times over a 10 day period and you will unlock the special and win your choice of Fiji or Myoplex
This special runs through the month of May, so you have no excuse for not cleaning the cooler out!
Make It Happen!
Dean
Wanted to share with you a fantastic goal assessment worksheet from one our our Get Fit NH Bootcamp “Supahstahs” (Your second goal sheet for S3 is due Friday the 22nd – make it happen!)
It includes an evaluation of her last 4 weeks and sets new goals for the next 4 week period. It is honest, thorough and specific, which are all keys to both setting and reaching your goals.
I have edited for length and content, to protect the not so innocent 🙂 There is a lot of great stuff in here – read and then take action!
***
Did I reach my specific goal for this period? What are the reasons I did or did not reach my goal? What did I learn this month?
I did not lose 8 pounds this month, but I did lose weight and bodyfat. I may not have reached my goal because I continued to give myself a “cheat day”/meal the first two weeks and ate a piece of pizza and some macaroni and cheese during recovery week. Also, my body may be unable to lose 2 pounds every week now that I am closer to my goal weight. I learned that I can live quite happily without any processed foods or alcohol AND that I can survive social situations without drinking at all. Additionally, I learned the importance of rest and recovery despite how much I hate it. I learned that I have gotten much smaller than I thought and that I may have to focus on goals outside of the scale pretty soon.
What will I do differently next month? (complete sheet for next 4 weeks)
I will allow a small cheat snack rather than a cheat day or meal every two weeks rather than every week like before. I find that if I do not give in to cheat meals my cravings for the food disappear entirely.
What do I want to accomplish in my fitness program (nutrition, exercise, and mindset)? The following are my outcome goals for the next four weeks:
Outcome related goal: I would like to lose 3% bodyfat in the next 4 weeks
How I will achieve this:
I will eat more greens each day
I will get my healthy fats in, and I will work to get them in a variety of forms
I will not eat after 7pm
I will workout hard during bootcamp
I will workout one day during my weekend (Coach Dean says – still struggling with that recovery, huh 🙂
Why do I want to accomplish these goals? How important are these goals to you?
I want to accomplish these goals because I want to see how much I can improve my body. Now that I am starting to appreciate my figure I want to see how far I can take it in a healthy mindful way.
How do I know I want those results?
Because I visualize being successful every night before I fall asleep. I went to this store (several but this one in particular) and it had this fabulous green dress only available in a (size). I could never have worn it before. Now, not only did it fit, it looked awesome and I am wearing it to Easter. I can’t give that up. I also feel powerful because I know that not only do I look fit, I actually am fit. I didn’t think of myself as an exercise person in high school or college, now I not only see myself as an exercise person… I get grumpy without my daily workout.
I’ll do just about anything to reach my goals but this: (Be as specific as possible)
I will not resort to extreme measures [liquid detoxes, stimulants, or exercising with sweats on to cut water weight] nor will I completely cut fruit. (I have already cut alcohol and refined carbs so I have gotten past those hang ups)
When I reach these goals, what will I do for myself and how will I feel?
I will continue to feel fabulous, revamp my wardrobe, and be fearless.
My past record of attaining my fitness goals is:
Good. As far as attaining fitness goals I normally do, however I tend to be lax on my eating habits. I am not falling off the wagon.
What will make this time different?
It totally is different because I am a force and I have decided that it is time to be fit and thin. When I decide to do something in my life, nothing can stop me.
***
Absolutely love that attitude – the only one that can stop you is you!
Be Unstoppable!
Coach Dean
Just wanted to share this article from registered dietitian Jayson Hunter, the Head of R&D over at our partners at Prograde Nutrition.
If you have been training with us and/or following the blog these 15 Tips should look very familiar, and for good reason. They are research based and just as importantly results based. These are what our most successful clients do to lose bodyfat, gain lean/muscle/tone, and perform at their best.
My favorites are #’s
5
10
13
14
&
15
Which one of these are you going to start doing today?
Check out Jayson’s Tips clicking here.
Make It Happen!
Coach Dean
Can you believe we are in the middle of week 6 of S3 already?
The individual competition is extremely tight, with 25 participants achieving perfect scores so far – that is amazing consistency and it is reflected in habits being built and results being earned.
The class competition is heating up too, with 3 classes within striking distance of winning the prize!
Don’t back down now!
Just because you don’t have a perfect score doesn’t mean you shouldn’t keep on keeping on! The habits built into this contest are foundational to weight control, building a lean body, and having maximal health.
It’s your choice, you choose what you eat, you choose if and how hard you train. You choose to get extra sleep rather than an extra hour of TV. You choose your level of alcohol consumption. These choices directly affect how quickly you make progress toward your goals.
As the Knight Templar said in “Indiana Jones and the Last Crusade” (love that movie)
“Choose Wisely”
Make It Happen!
Coach Dean
Although the primary goal of many of our clients is to lose bodyfat and get lean (“lose weight”) it’s not all about what you see from the outside. What is going on inside is just as if not more important. Greg tells us that he is doing both, losing the weight and getting healthier. Take a look at the results from his latest physical.
Keep up the great work Greg!
Hi Nancy,
Hope your having a great time!
Had my physical today and what a difference! Attendance and participation at Boot Camp has certainly impressed my APRN! Weight is down, my blood pressure is 120/78 and my labs are not only normal but looking back has made a drastic change.
She was impressed with the HDL and Triglycerides!
Next visit we are discussing stopping some of the meds which is one of my goals.
Thanks for giving me an opportunity to improve my health- I realize I do the work but you provide the environment to succeed.
See you Monday,
Greg
Man I am getting old! Ok, I don’t feel old, but since this is the second of my kids to get married in the last couple of years you would think so!
Because of the marriage of our son Jeff to the wonderful Kimberly on May 21st, that week training will be Monday, Tuesday, Wednesday only (May 16, 17, & 18). We will be leaving early Thursday May 19th to head down to North Carolina, and be back for training on Monday May 23rd.
This is a happy event, but it is also a happy coincidence for those of you who wanted to run/walk the Rock ‘N Race but didn’t want to miss evening training. Because there is no evening training that Thursday night, there is absolutely NO EXCUSE for you not to get out there with Team Captain Coach CJ and get after it!
If you have never done the Rock N’ Race you do not want to miss out on the party. All ages and levels of fitness participate in the fun event to benefit a great cause – the Payson Cancer Center at Concord Hospital. It is not too late to get in on the action, so register for the 9th Annual Rock N’ Race Here!
You have been informed, now go Make It Happen!
Coach Dean
Got some video of Coach Nancy cranking it out with Dave “The Band Man” Schmidt and BJ “Sven” Gaddour.
Good Times!
Can you believe the Sizzlin’ Summer Slimdown has crossed the halfway point already?
Incredible!
We are just a few short weeks from awarding some super prizes, and the competitions is close – Keep Up The Great Work!
A huge part of the contest is keeping a food journal. It has been proven that keeping a record of what you eat on a regular basis leads to quicker fat loss and helps you keep it off. When you don’t journal, you don’t get an accurate picture of the quantity or quality of your nutrition. We are very good at fooling ourselves into thinking we eat less calories and have made better choices than we really do!
Anytime someone asks us for nutrition help the first thing we are going to ask for is a 3 day food journal. Without it we are just guessing, and so are you. 9 times out of 10 an unwillingness to journal means an unwillingness to face facts. If you want to make progress – Make It Happen!
So by now you have gotten into the habit of keeping a journal, so here’s the next step to evaluating your nutrition choices.
From now on when you turn in your food logs we want you to score yourself using the following simple criteria:
Did I consume Protein, Produce and Water (PPW) at this feeding opportunity?
If so, put a “1” next to the entry for that feeding opportunity (meal).
At the end of the day add up all your “1’s” and mark the total at the bottom of the page, and then add up all your feeding opportunities and record that at the bottom of the page as well.
Example:
You had 5 feeding opportunities and had Protein, Produce and Water at 4 of them.
At the bottom of the page you would record:
4/5
At this point it doesn’t matter if you had something in addition to PPW, but we want to see that you are getting those 3 important items.
Simple enough? I thought so! 🙂
The point of this exercise is so you see on a meal-by-meal and day-by-day basis if you are feeding your body what it needs to be lean and perform at a high level.
If you are scoring less than 80% on a regular basis, you are going to have a very hard time losing fat.
For examples of some quality PPW – click to take a look at our Power Foods.
Make It Happen!
Dean
At our recent seminar we were honored to have Get Fit NH Bootcamp selected as a finalist for Bootcamp of the Year by the FCG (Fitness Consulting Group) based in Louisville, Kentucky. While we didn’t win (Force Fitness in Bloomington, Indiana took the honors, Congratulations Ryan and Wil!) just to be on stage with the best in the business was very humbling. I wanted to give a shout out to all our tremendous clients and staff for making honors like this possible!
Also looking forward to announcing a consulting agreement which will allow us to expand all this New Hampshire goodness around the country – stay tuned!
Took a few pics of Coach Nancy training down in Louisville – nothing like getting it handed to you by Sven (BJ Gaddour) and Dave the Band Man!
P.S. Yes I trained too – but someone had to hold the camera!
Coach Dean
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