Dean
Dean
For those of us who keep missing the ‘colored shirt’ Memo… 1/2 class in pink, 1/2 in gray, and I’m wearing black… that’s the story of my life. Hey, I was Country when Country wasn’t Cool!!
Here it is: MEMO TO ALL BOOTCAMPERS!
RED SHIRTS = FESTIVE FUN FRIDAY!!!
Have you noticed our ‘Fun Fridays’ have been a little less fun and more: Fanatical, Frenzied, Fierce, Fueled UP, Full ON Fridays? Well, it’s time to put a little “F-U-N” back into them. The workout will still be Fantastic, Fabulous, and Fortuitous. So, lets be Frisky, Fiery, and Fresh by seeing how many RED SHIRTS we can turn out at Bootcamp on Friday! Fire it up by wearing RED.
Humor me, will ya? Join my goofiness, wear RED on FRIDAY!! It’ll be Racy, Radical, Ridiculous, Red FUN FRIDAY!
Blog you Later!
gretchen
Editors Note: For those of you who are unaware, there is an organization called “Red Shirt Fridays” who encourage wearing red shirts every Friday to show support for our troops. It is not a political organization and takes no position on any wars current or past. It exists to show support for our service men and women who answer the call and serve around the world. As a veteran, I applaud such efforts as so many have sacrificed so much more than I.
After many months of working out and getting frustrated that I hadn’t lost any weight, I consulted with Coach Nancy. She is right…drinking a lot of water and keeping track of everything you eat, does pay off.
Four pounds in less than two weeks makes me feel great, and I’m headed in the right direction. Thank you Nancy !!!
Sue Merrill
As many of you know one of our bootcamp family, Frank Rhoades, lost his wife in an accident Sunday evening. We would ask that you keep Frank and his children in your thoughts and prayers during this difficult time.
Name:
Kristen June Rhoades
Dates:
Birth date: December 27, 1964
Death date: February 27, 2011
Obituary:
Epsom, N.H. – Kristen June Rhoades, 46, of North Pembroke Road, Epsom, died suddenly on Sunday, February 27, 2011 from injuries sustained from a snowmobile accident.
She was born December 27, 1964 in Newton, MA., the daughter of Malvena “Mimi” J. (Jacobsen) Clark and Theodore G. Clark of Newton, MA. Kristen was a 1983 graduate of Winnacunnet High School in Hampton. She graduated from University of New Hampshire with a B.A. in sociology. For sixteen years, she worked as a Commercial Account Executive for Watson Insurance in Manchester.
Kristen was a devote wife, mother, daughter and friend. She shared 18 years of marriage with her husband, Frank W. Rhoades, residing in Epsom for the past seventeen years. Above all, she enjoyed spending her free time with her husband, children, family and friends.
She is survived by her husband of 18 years, Frank W. Rhoades; a daughter, Brittany June Rhoades and a son, Bradley William Rhoades all of Epsom. She leaves her mother, Mimi Clark of Northfield, and two brothers, Theordore W. Clark of Hampton; and Andrew M. and wife Jennifer L.A. Clark of Rye Beach. She leaves behind her father and mother-in-law Lawrence W. and Mildred “Milli” L. (Durkee) Rhoades of Bethel, VT; brother-in-laws, Ricky W. Rhoades and fiancé Lynn Arsenault of Plymouth and John W. Rhoades and wife Annette M. of Northfield, VT. She leaves behind 7 nieces and nephews; Rachel, Maxwell, Taylor, Teagan, Ella, Hannah and Ashlyn. She also leaves behind countless friends who loved her dearly.
Memorials:
In lieu of flowers, please consider a donation to The Rhoades Family College Fund, c/o Anheuser Busch Employee Credit Union, 3 Mound Court, Suite 3A, Merrimack, NH 03054-4412.
Visitation:
Visiting hours will be from 2-4 p.m. to 6-9 p.m. Thursday, March 3, 2011 at Mayhew Funeral Home, 12 Langdon Street, Plymouth, NH.
Service:
A funeral services will be at the First Congregational Church, UCC, Main Street, Plymouth at 11 a.m. on Friday, March 4, 2011. Relatives and friends are respectfully invited.
A couple weeks ago we discussed “cardio” and it’s relative effectiveness for losing bodyfat. (More Cardio Please!)
I promised a follow up that would explore more evidence that steady state cardio isn’t always what it is cracked up to be.
When you walk into Get Fit NH Bootcamp you are not going to see traditional “cardio” machines such as treadmills, ellipticals and stationary bikes – and that’s not by accident.
Our philosophy of training dictates that we do the least amount of training time-wise to elicit a training effect. In other words we train using movements and protocols that give you the most “bang for your buck” to build lean muscle and lose bodyfat. Our choice of equipment reflects our philosophy, simple as that.
Intense metabolic resistance training and high intensity interval training (H.I.I.T.) are what both science and the real world results we see in the gym show to be the best way to get the job done. And while there is a place for low intensity cardio, it’s not first place. On top of that studies show that the number calories you burn during exercise isn’t nearly as important as what happens afterward.
It’s an “EPOC” phenomenon.
EPOC is an acronym for Excess Post Oxygen Consumption, and is defined as the “recovery of metabolic rate back to pre-exercise levels” which “can require several minutes for light exercise and several hours for hard intervals.”
Here’s a couple studies which indicate high intensity training is superior to steady state cardio for fat loss.
Study One
Endurance training. 20 weeks. 28,661 calories expended during training.
vs.
Interval training. 15 weeks. 13,614 calories (less than half) expended during training.
Results?
When corrected for energy cost the interval training group showed a nine times greater loss in subcutaneous fat than the endurance group. That is the power of EPOC. Even though the interval group trained less and burned fewer calories during training, the metabolic rate over an extended period of time caused much greater fat loss. Bottom line, they worked less time and got better results – pretty cool!
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal musclemetabolism. Metabolism. 1994 Jul;43(7):814-8.
Study Two
15 weeks of 20 minutes per session interval training, 3 times per week
vs.
15 weeks of 40 minutes steady state exercise, 3 times per week.
Both groups burned the same total calories over the 15 weeks and ate the same diet.
Results?
Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Jan 15
Interval training “works” because it is extremely metabolically demanding. The body works harder for longer, even after exercise is over. Studies indicate that resistance training works in much the same way.
When you have a choice (and you usually do) metabolic resistance training and interval training are the way to go. But you can’t just go through the motions. You have to give max effort during the work periods to get maximum effect, and take the proper recovery between.
Next time we will discuss what kind of nutrition is most effective for fat loss.
Until then keep…
Making It Happen!
Coach Dean
Jeff (5:00am Concord) first contacted us because he saw how his friend and co-worker Karl (who lost 102 pounds last year) was finally losing the weight and getting healthy, and he thought – why not me?
Why Not Indeed!
Over the past 8 weeks Jeff is literally transforming before our eyes. It was incredible when he shared with his teammates and training partners that in the 8 weeks since he has started he has lost 40 pounds – wow!
Now Jeff is a big guy, and he has a lot to lose. He joked with us Monday that he was no longer “morbidly obese, just regular obese”, and you know what, it’s that kind of sense of humor and attitude that keeps you from looking too far ahead and instead focusing on all the great things that are happening in the “now”.
Jeff told me he is not starving himself, not doing anything crazy. I will tell you that since he started he has not missed a training session, in fact he is almost always the first one through the door.
Attitude Is Everything, and Jeff has a great one.
There’s a good chance Jeff is going to break Karl’s record, and if I know Karl, he’ll be the first one in line to shake his hand.
So what about you?
It’s March, 2 months into the new year.
Are YOU on track to reach your goals?
Make It Happen!
Coach Dean
I do not like veggies, 3 eggs and LEAN ham!
I do not like them, Sam-I-am.
You do not like them. SO you say.
Try them! Try them!
And you may.Try them and you may I say.
Sam! If you will let me be, I will try them.
You will see.
Say! I like veggies, 3 eggs and LEAN ham!
I do!! I like them, Sam-I-am!
And I would eat them with a sprout!
And I would eat them without a doubt…
And I will eat them with some cheese.
And pass the veggies if you please.
And I will eat them in a car. And at my desk, or in a tree.
They are so good so good you see!
So I will eat them in a house.
And I will eat them so you don’t grouse.
And I will eat what is from the ground.
And I will eat them so I won’t be round.
And I will eat them here and there.
Say! I will eat them ANYWHERE!
So you see, bring on S3, then you’ll see.
A plan, a plan, made just for me.
And for you, and you. Do you need a clue?
I do so like veggies, 3 eggs and LEAN ham!
Thank you! Thank you,
Sam-I-am
Happy Birthday Dr.Seuss!!
Blah, Blah, Blah… I see your lips moving but I cannot hear you… Oh wait, that’s the lack of oxygen to the brain and the ringing in my ears. I am ROYALTY, I am a QUEEN in the Royal Bootcamp Castle.
Our Royal Antics began with a Band, and no I do not mean a musical band. After 4 times for the day, Nancy took it easy on me with the green band. Bahaha! She’s like a kid fighting over a toy “Mine!” “No, Mine!” … only stronger. Notice it was all her fault. I am Royalty, I can blame her.
Then came the Royal Dance. I had dibs on the King Kettlebell. We were swinging something fierce. Left me Royally Flushed! Speaking of which, we then practiced the ‘proper technique to sitting on the Throne’… ooh that’s just not right. Sorry, I cannot think of any politically correct way to mention Squats… so we will be moving on.
Next we got to partake in the Royal Atomic Pushups. Sounds like a new line of brassieres for Victoria’s Secret doesn’t it? If only that were the case… Of course if you do enough of them, you will end up on the runway and V.S.’s payroll… oh my aching body!
To round out the Royal Festivities, the Royal Finisher. ‘Pass the Royal Mutton on the Silver platter, only to taketh backeth’ (aka: slamball press outs); ‘climbeth the mountain with the dainty leg sweep’ (aka: x-body mountain climbers); and ‘for the love of the King, I’m locked out of the Castle, let me in’ (aka: Overhead Lockout). I have an inkling I was locked out on purpose, I don’t know why?! (You can dress me up, but you can’t take me anywhere)
Oh yes we were treated like Royalty today… really?! It was more like a Royal Pain in the Abs, Arms, and Gluteus Maximus Treatment Tuesday. Gotta love Royalty!! The Royal Treatment Tuesday in the Bootcamp Castle, pampering is down the street.
Now is the time for me to give the Royal Wave… I would but alas, I cannot raise my arm.
Blog you later.
Queen Gretchen
Are You Getting Itchy To Get Going? Hang in there, March 15th is right around the corner, and we are excited to get this thing started!
Once again we are going to have 3 Big Contests In One, but this year there will be new twists and turns on your way to the top!
We will cover contest specifics in a few days, but I just wanted to whet your appetite with just a few of the prizes in the huge prize package we are putting together.
(That’s pushing a Grand already!)
Make It Happen starting March 14, 2011!
Hi Dean & Nancy,
Last June when I signed up for my 2 week trial of Get Fit NH Boot Camp I really did not know what to expect. There was a girl I worked with that encouraged me to try it out. I would hear her come up the stairs ever so slowly, then pause outside my office door (she looked like she was in a lot of pain from something). I asked her if she was okay?
A few days later the same thing happened and she told me that she was going to boot camp. She said she had lost 20 pounds and I should try it out. So I took her advice and tried it. The first week was painful but I did not let it discourage me. I went the 2nd week – still painful but not as much. I was determined I was going to keep going.
I find myself getting stronger and stronger. Accomplishing things I never thought I could. I felt very good about the whole thing when I got on the scale for my 2nd fitness evaluation and I had lost 15 pounds. I had been trying everything and it just wasn’t working for me.
I really do enjoy going and I even look forward to it. I find myself with a lot more energy and just happy again. I have a wedding to attend next September in Oregon for my niece and I have already bought a dress – 1 size down from what I would normally wear. I really hope that about a month before the wedding that I will either be bringing that dress to be altered or getting a new one in a smaller size.
Keep pushing me – I have goals to attain!!!
Terry Reed
Keep Up The Great Work Terry!!!
Hi guys, wanted to give you plenty of notice regarding a schedule change coming up.
The next recovery week is being changed to April 4 – April 10. This is one week later than previously scheduled.
The reason for the change is that there is a training conference that week that we attend annually from the 8th through the 10th, and rather than take a full week off and have a 3 day training schedule the next week, we moved the recovery week back.
If you have any questions, please let us know.
Thanks for choosing to train with us!
Dean and Nancy
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