Nancy Carlson
Nancy Carlson
May is Cystic Fibrosis Awareness Month, and a time for volunteers and people living with CF to come together and shine a spotlight on what CF is, as well as the progress being made toward a cure.
What Is Cystic Fibrosis?
Cystic Fibrosis (CF) is an inherited disease that causes thick, sticky mucus to form in the lungs, pancreas and other organs. In the lungs, this mucus blocks the airways, causing lung damage and making it hard to breathe. In the pancreas, it clogs the pathways leading to the digestive system, interfering with proper digestion.
People with CF have a shorter-than-normal life expectancy. The good news is that as treatments for CF improve, the life expectancy for people with the disease is rising. Fifty years ago, children with CF often died before attending elementary school. Today many people with the disease live into their 30s, 40s and beyond. Getting early treatment for CF can improve your quality of life and your lifespan.
Source: http://www.lungusa.org/
CF is close to Get Fit NH Bootcamp.
Jessica, who trains with us in Epsom lives closest to CF, since her husband Mike was diagnosed with Cystic Fibrosis. Lori, who also trains in Epsom, has a nephew with CF. And a close friend of the family to Gretchen has CF. Each of these ladies have organized separate fundraisers to help find a cure for CF.
“GreatStrides, Taking Steps to Cure Cystic Fibrosis” is a 5K Run/Walk on May 21. Jessica has started a team called “Hike for Mike”. Last year Jessica’s team reached their goal of raising $10,000 – Wow! If you‘d like to participate in this years 5K please take time now to register for their team: http://www.cff.org/Great_Strides/JessicaHolmes5621
Even if you are unable to participate in the race, you can donate to the Cystic Fibrosis Foundation through the team. After the race join Jessica and the “Hike for Mike” team for a cookout. Just let Jessica know you’ll be joining them for food so she has plenty.
Lori has planned a “Back to the 80’s” party (right up my alley). Dress up is optional but strongly encouraged. The “80’s Bash” will be held on May 14th from 7:00pm – 11:30pm at the Epsom Elks Club. This is a night where you can travel back in time to 80’s music provided by our “Most Excellent” DJ. There will be raffles and good food and a CASH BAR! There will be a donation box at the door and all proceeds will go towards our team (Bobby’s Brigade) for the Cystic Fibrosis Foundation. I hope you will join us for a great cause and it will be a blast from your past.
Gretchen is putting together a walk for “Team Trevor” on the Seacoast on May 22. You can join her as she walks or donate to her team cause by going to: http://www.cff.org/Great_Strides/dsp_DonationPage.cfm?walkid=7029&idUser=238802
Take some time this month to help get the word out and encourage people in your community to become involved, too!
Consider these statistics:
Approximately 30,000 children and adults have CF in the United States.
More than 10 million Americans are symptomless carriers of the defective CF gene.
The disease occurs in one of every 3,500 live births of all Americans and about 1,000 new cases of cystic fibrosis are diagnosed each year.
Get Fit NH Bootcamp wants to help these ladies out, so we are putting our money where our mouth is in the following two ways:
Get Involved #1: Drink It Up!
While Dean and I will not be able to walk this year because our son planned his wedding the same day (good going Jeff!), we want to help. For every Myoplex Recovery Drink or Fiji water you purchase from Get Fit NH Bootcamp during the month of May we will donate $1 to the Cystic Fibrosis Foundation. Stay hydrated, recover quicker, and feel good about helping a great cause!
Get Involved #2: Facebook Check In for Charity
Super easy and it won’t cost you a penny! Both the Concord and Epsom Get Fit NH Bootcamp locations have their very own Facebook “Check In” page. When you arrive at training, just “Check In” using your smartphone and claim your deal. Our goal is for each location to raise $250 – It only takes a second, so Make It Happen. (This should be active by Monday May 9th)
Thanks for all you do. It is a privilege to coach you!
Coach Nancy
Date 4/19
4:20 am 1 scoop UMP protein powder in 18 ounces of water
8 am 1 cup oatmeal, ¼ cup of yogurt mixed with 1 scoop UMP vanilla protein powder, ½ cup mixed berries, and 1 cup of coffee with truvia, almond milk, and cinnamon.
11 am 1 slice of crustless quiche, 20 ounces of water
1 pm Capri burger- 4 ounces (mozzarella, olives, pesto, no bun) Southwest burger – 3 ounces (Cheddar cheese, salsa, yogurt taco sauce, no bun) served on a bed of spinach, 40 ounces of water
3:40 pm 2 prunes, 2 dried apricots, Smoothie (12 almonds, 6 ounces of plain yogurt, ¼ cup of mixed berries), 20 ounces of water
7:15 pm baked chicken (3 thighs), spinach salad with homemade olive oil/vinegar dressing
Date 4/20
Health fair from 8-3 so I was out of the house, I packed what I needed for food.
7:40 am 1 cup oatmeal, ¼ cup of yogurt mixed with 1 scoop UMP vanilla protein powder, ½ cup blueberries, and ½ cup of coffee with truvia, almond milk, and cinnamon
9:45 am ¼ cup of almonds, 1 cup dried fruit (prunes, apricots, raisins), 16 ounces of water
11:50 am red pepper strips, baby carrots (1 ½ cups), ½ cup hummus, 1 scoop UMP vanilla protein, 34 ounces of water
1:10 pm baby carrots (10), 1 scoop UMP vanilla protein, 34 ounces of water
5 pm Cajun chicken (grilled, 1 breast), 1-cup green beans, 2 cups spinach salad with homemade olive oil/vinegar dressing, ½ grilled onion, 20 ounces water
7:40 pm 1 scoop chocolate UMP protein powder mixed with 2-teaspoon natural peanut butter and water, 20 ounces of water
Date: 4/21
4:20 am 1 scoop UMP protein powder in 18 ounces of water
8 am 1 ½ cup chili, ½ cup of oatmeal, ½ cup of mixed berries, 20 ounces of water
11:40 am salmon cakes, summer squash and zucchini sautéed, 1 strawberry, Starbucks coffee with cream, 20 ounces of water
1:35 pm ½ of a cucumber, ¼ cup of hummus, 40 ounces of water (still sipping on the coffee)
3:10 pm Caribbean chicken (1 breast, grilled) with pineapple salsa, spinach salad with olive oil/vinegar dressing (homemade), 20 water
5:40 pm ½ of a green pepper, 3 ounces of chicken, 20 ounces of water
My food plan and therefore my food logs are designed to help me reach my goals. Your goals could be a lot different, and therefore you might eat differently. In general however eating like this would be a great start for most of us. Questions are welcome!
Coach Nancy
Many people train at Get Fit NH Bootcamp so they have the ability to walk, run, hike, bike, ski, and swim as they wish. I say go for it. Spend your free time with family and friends moving.
Others want to be able to move again. Life doesn’t always deal us what we want. Accidents, falls, surgeries, weekend warriors; acting 19 when you are really 52 without proper training leave some people at the doctors.
Now what?
At Get Fit NH Bootcamp your coach is there to help you no matter where you fit in the fitness scale, or even if you don’t think you are on it! Our training is designed so everyone can work to their own abilities while working as hard as they can.
A huge part of our training is often overlooked in program design – Mobility and Flexibility. Mobility is achieved through foam rolling and the dynamic warmup. This is designed to get your tissue and joints ready to work.
Flexibility training (defined here as primarily post-training static stretching) is planned into each training session to keep you injury free. It is crucial. When I was in high school sports I didn’t see the need for mobility and flexibility so when I would exercise in my 20’s I would jump right in. Guess what? I had constant knee and shoulder pain. I figured I was training too hard so I quit. Yes, I quit and I all I was doing was aerobic type workouts with videos in my living room.
If only I knew what I know now!
Our muscles do not need to be just strong. They need to have the proper length and the proper tension to do the job they were designed to do. Our body is an amazing machine, but the machine needs maintenance. Each joint has a proper combination of mobility and stability that keeps the whole chain working correctly. Think of the song “ankle bone connected to the knee bone, the knee bone connected to the thigh bone, the thigh bone connected to the” …. You get the idea.
During a training session our muscles contract and tend to want to stay shortened. It is vital to help them relax and lengthen back out. We accomplish this with static stretching. During our stretching periods you will benefit most by listening to your body, not the person next to you. Take the time to feel your muscles resist your coaxing. Continue breathing and focusing. As you listen you’ll find your muscles relaxing within a few seconds so you can reach a bit further. Our stretching is designed with progressions just like the resistance training we do. While stretching can be uncomfortable keep in mind it is a skill to be mastered, just like a Kettlebell swing. Perfect practice makes perfect.
Taking the time to stretch will help prevent injuries, alleviate soreness, and leave your body able to function at its best. Another benefit to stretching is your body will be able to work better at your next training session.
Still need living proof? I train harder, lift heavier, and put the VCR tapes away a long time ago. I am past the “big 4-0” by a few and I have no knee problems or shoulder issues like I did at 26.
The difference?
I stretch.
To your best health,
Coach Nancy
“Out of clutter, find simplicity” Albert Einstein
Its January already. Yes, I know it is the second week of February but that is the thought that went through my mind at the beginning of the year. Is there any one else like that?
I thought so.
Christmas and New Years are filled with fun, family, outings, shopping, and parties. Its crazy busy and all of a sudden January steps in. For most people life slows down just a bit but not for me. January is one of our busiest times of the year. Knowing this, Dean and I had to simplify life. Our physical training had to be simple. We didn’t want it to get pushed to the side.
With all the busyness we made that area simple for us. Out goal? 10,000 Kettle Bell Swings by the end of the month. One dynamic, taxing, exhausting exercise for one month. We easily broke down the number we had to finish each week and each day to get to 10,000.
What in the world does that have to do with you?
Well……. Are you busy? Is your plate full driving here with the kids? Getting to work? A Social life? Adding in time for the love of your life?
Get Fit NH Bootcamp is able to take a piece of your life and simplify it. The training provided at bootcamp is designed by professionals – us. Using the knowledge we’ve accumulated (and continue to do so) we carefully plan out each training day. Not only is the training well balanced within the week, it is also balanced to effectively fit into a year plan. We’ve made it a no-brainer- You get in and get it done.
According to the Mayo Clinic:
The end result of getting your physical training from Get Fit NH Bootcamp?
You can relax knowing your training is thought out in advance. You have a time, a place and people who care about you. You reap a multitude of benefits the whole day long.
To your best health,
Coach Nancy
By the way I finished with 10,046 Swings in January! 🙂
Jack Lalanne at Age 71
“Fitness starts between your ears,” said Jack LaLanne “You have to figure out what you want and then go ahead and do it. Your body is your slave.”
Jack, who passed away at age 96 this week lived fitness for longer than anyone I have ever heard of. He truly practiced what he preached.
In honor of Jack, join me in embracing life, in taking charge, in making good choices everyday.
Here’s Mine:
Everyone has choices to make each day. Choices about the foods we eat or don’t eat, the people we choose to inspire and motivate us, and the activities I participate in.
I choose to Make it Happen.
What about you?
To your best health,
Coach Nancy
The Get Fit NH Cookbook has arrived!
Titled “Making A Difference Making It Happen”, this cookbook is chocked full of healthy recipes from our kitchen as well as many from our incredible clients as well.
Here’s what’s inside:
The cool thing about this particular cookbook (besides the overall general awesomeness of course) is that all the proceeds from the sale of the first run of 100 cookbooks is going toward a great cause – to help a little boy with Autism get a touch-screen therapy computer.
If you are new to the Get Fit NH Bootcamp family, please read Joshua’s story by clicking here…
During the Fall we collected recipes, did taste testings, and typed them up for printing. We think it’s the most happenin’ cookbook around!
So here’s the deal – the “Making A Difference Making it Happen” cookbook helps solve two very specific challenges – as a way to fund Joshua’s therapy computer and get some healthy, tasty and easy to prepare recipes into your hands!
The “Making a Difference Making It Happen” cookbook is available for purchase for the super low cost of only $10. Get Fit NH Bootcamp has sponsored the production and printing of the first run of 100+ cookbooks, which means 100% of the purchase price for the cookbook will go to Joshua’s family.
The most common questions we get revolve around nutrition and healthy eating, so don’t miss your chance to grab a copy!
Make It Happen!
Coach Nancy and Coach Dean
1. Don’t Starve Yourself- I’m speaking mostly to women here but really why do we try this one? We know we can’t keep it up forever. We know when we take that first bite of something yummy we won’t stop eating until it is all gone.
Let’s be sensible. A eating plan should be something we can stick with for a lifetime. Jutta Matta, PhD at Stanford University in CA, said, “A diet plan shouldn’t be done just to fit into a pair of jeans; it’s a healthy habit to manage or ward off chronic illness. You need to think of it as something you can do all your life.”
She also says, “If you believe a diet is complicated, that things are hard to calculate, chances are good you’ll quit the program before reaching your goal.”
My suggestion is to stick to getting in protein, produce, and water every meal and snack. Be creative, call it the PPW plan. Say it with me PPW- protein, produce, water!
2. Don’t Go It Alone- Find a partner, write out your goals and share them with others. Get a support group. Support groups like AA are successful not only for the advice, but the emotional help from others who are going through or have conquered their addiction. Support is vital to reaching your goals quicker. It is easy to cheat on your eating plan, or skip your training session if no one knows about your doing it.
3. Don’t Buy Before You Try- Our two week free tryout to Get Fit NH Bootcamp is for your benefit as much as ours. So many people in January with high enthusiasm sign up for a year at the local gym and buy an online meal plan without testing it out first. Two weeks into the year, they realize they dislike the food choices and the hours the gym offers, don’t match with their schedule. Feeling frustrated, they stop going to the gym and head to their local grocery store to stock up on cookies and donuts.
4. Don’t Make It Complicated- Save your sanity! When thinking of a getting healthy, seek out the experts. Researching the latest fitness gaget or buying a fitness video is not the same as having the hands on benefit of a personal trainer in the room who knows you personally. Although we might do research on the internet if we think we have a problem, we wouldn’t (or shouldn’t) rely on the information there to treat and cure us, we visit our personal physician. The same is true for fitness, although magazines can list out exercises to ‘trim the tummy’, they can’t correct form or help you know what exercises are right for you.
5. Don’t Quit- Our motto is Make It Happen. We strive to instill this in our training sessions because it affects our mental and physical state. There will be days when life gets in the way and fitting it all in becomes hard. We have to fight through it. As a mom I can describe it like this: you walk into your house exhausted. Its trashed. You have company coming and you only want to go to bed. What do you do? You can grumble and complain, yell and scream, cry and pout; but in the end you pick yourself up and do what it takes to make it happen. The cleaning might not be the best cleaning you’ve ever done and dinner for company might include easy to prepare dishes but in the end you do what it takes. You work through it all. You make it happen.
Yes, there will be days when it is more a mental workout than physical. Guess what? By overcoming the mental the physical gets done. It’s a double win, since the physical gets done the mental side gets a prize, a boost, a high five of sorts.
The flip side is true as well. When the mental side looses and the physical side loses too. They bring each other down one more notch. Its like they are scolding each other and they both walk away pouting.
Dig down deep and Make it Happen!
The coaches at Get Fit NH Bootcamp are trained to help you. We strive to help each person each day. Our program is unique. You can not buy it anywhere else. It delights us to help you reach your health and fitness goals. Together lets make 2011 your year for a better healthier you.
To your best health,
Coach Nancy
Dear Santa,
All I want for Christmas is thick hair and a thin body.
Please don’t mix them up, like you did last year.
***
Why does Santa have 3 gardens?
So he can ho-ho-ho.
***
What do you get when you cross an archer with a gift-wrapper?
Ribbon hood.
***
What do you call people who are afraid of Santa Claus?
Claustrophobic.
***
Why is Christmas just like a day at the office?
You do all the work and the fat guy with the suit gets all the credit.
***
Now that I have given you a reason to laugh, Enjoy a Christmas filled with many smiles.
Coach Nancy
Christmas is a busy time of year. Don’t let it be an excuse to not eat healthy meals prepared at home. My favorite kitchen aid is my crock pot. It serves up delicious meals without a lot of fuss. Plus it makes the house smell good all day while it cooks. Here are three meals when served with a salad will keep you on track nutritionally.
Salsa Style Pork
Combine pork loin, salsa, chilies, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.
Herbed Turkey Breast
Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.
Sirloin Tip Roast with Horseradish
Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.
Enjoy,
Coach Nancy
Make it Happen.
Each day after bootcamp our team theme is shouted for all to hear. “Make It Happen!” That same theme is boldly printed on our gym walls, our t- shirts and sweatshirts.
So what does “Make it Happen” mean?
“Make it Happen means……Getting back up no matter how many times you fall down; Not silencing the voices in your head, but changing the message.” Said Dorothy at the 5AM Gang in Epsom.
Donna said “Make It Happen means, so much more than my workout with Get Fit NH. These words guide my every thought and my every move.”
Gary at the 4 PM Happy Hour class said “Make It Happen means………
making a commitment to yourself to succeed. For most people a resolution to achieve an objective is usually all too easily excused by extenuating circumstances. Choosing to overcome and “make it happen” with your physical being, sends a huge message to your subconscious that you can accomplish whatever you desire. This leads to an increased confidence in your ability to succeed in virtually every area of your life. “
Steph from 5AM says “ Make It Happen means getting out of bed when the alarm goes off at 4:00 am each morning the doors of the gym are open! Its knowing that even on the days I fail… I WILL Make It Happen the next day!! Making It Happen means I can be PROUD of the calluses I’ve earned.”
At the Ladies class in Epsom Robin says, “Make it Happen means doing what needs to be done with out any questions“
Katie sums it up “Make it Happen” means to me– that I have to DO something… This isn’t about what others can do for me. If I want to be healthy and active then I have the responsibility to “MAKE IT HAPPEN” because it isn’t gonna “happen” on it’s own!!
Shouting “Make it Happen” is not the end all. We can’t wait for all the stars to line up into perfect order. Make it Happen is not just for bootcamp, its how we live life.
How Do YOU Make It Happen?
To your best health,
Coach Nancy
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