Nancy Carlson
Nancy Carlson
There’s no doubt there are many mixed messages on the food labels, fad diets, and in the media about how to eat healthy. Combine that with today’s hectic lifestyle that makes “grab and go” a lot more likely than “sit and relax” and you’ve got a mess.
“A Smooth Way to Eat – Smoothies 101” is being hosted by Coach Nancy at Get Fit NH Concord on Tuesday October 15th from 6:45 to 8:00pm.
This “hands on” ‘Smoothie workshop’ will introduce you to the basic points of nutrition and what key elements our bodies need. We’ll be sampling a wide variety of your favorite recipes, from “Melissa’s Mean Green” to “Chocolate Peanut Butter in a Cup” to “Almond Joy”.
You’ll walk away with enough smoothie information and recipes to fuel your body properly, plus all participants will get a choice of a 2 pound container of UMP or SFH Vanilla or Chocolate, so you can start creating your own quality smoothies right away. (Make sure you check out the bonus recipes below)
A Smooth Way To Eat 2.0
Location: Get Fit NH Bootcamp Concord
Date: Tuesday, October 15th
Time: 6:45pm to 8:00pm
Cost: Just $47 (includes your choice of Ultimate Muscle Protein or Stronger Faster Healthier Pure Whey in either chocolate or vanilla flavors.)
Workshop Is Full And Registration Closed – Don’t Worry, We Will Do It Again!
Bonus Recipes
Post Workout: Chocolate Cherry Bliss
Serves 1
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
420 calories, 26.5 g protein, 19 g fat, 36.5 g carbs
Anytime: Pumpkin Pie Smoothie
Serves 1
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
271 calories; 22 grams protein; 12 grams carbs; 15 grams fat (3 grams saturated)
My kids love carrots!
What kid doesn’t like carrots? Those delicious nuggets of orange satisfy whether you eat them hot or cold. This recipe is delicious this time of year as the nights get colder and a warm side dish hits the spot.
Melt butter in a large pan over medium heat. Add carrots, orange juice, and thyme. Cook, stir occasionally until carrots are tender. Season with salt and pepper. Serve warm.
Enjoy!
I know it is hard to imagine, but I sat at my computer desk and cried. Cara, who trains in Epsom had sent me an email. After reading it take a long look in the mirror and find an excuse for not dreaming big dreams and working for what you want. No other words from me are needed. -Coach Nancy
“I’m sure every client who comes through your door, has each their own special story, and their own life challenges. Mine is no more important or interesting than anyone else’s, but it may help you to know who I am , and it could inspire a few.
9 years ago, I had a near death experience after the birth of our daughter Emma. I had a very misunderstood complication at the time, that was causing all of my vital organs to shut down. (called HELLP syndrome). I was not expected to live, our family was brought in to say goodbye to me. I fought for survival and actually have a conscious memory of what it took to do that. I was in a 10 day coma. My liver and kidneys were failing and my brain and entire body was swelling. Doctors told me later they had never seen anyone recover so quickly from being so sick.
They discharged me abruptly, with no clear after care plans. I had memory loss, no use of my hands, couldn’t walk or talk. I was sent home and rehabbed on my own, climbing the stairs somehow within a few days. I had lost all of my muscle, and nearly all confidence. I could not hold a cup of water in my hand, it was too heavy. I couldn’t hold my own baby. I couldn’t speak a full sentence. Each day I pushed myself and saw improvement.
Shhhh…. don’t tell Cara but she is earning her “I Survived Shirt” next week. Thank you Cara for choosing to train with us.
Within 6 weeks I was back to work. I spent the next few years improving our living situation, my career, and made great strides. I was happy to have survived but had lost my body confidence. I gained weight over these next few years of changing jobs, moving, etc. and not putting myself in terms of fitness, on the map.
One of the things I laugh about now, I given a walker when I went home and I told my husband to get it out of my sight and put it in the barn. We never took the tags off, I refused to have my kids see me that way. I hobbled into the house on my own just 3 days after waking up from the coma. Nurses dropped trays in the hospitals when they saw me stand in my room at the hospital before I left. My feet were like a size men’s 14 from all the swelling, no shoes fit. Now that was a funny sight.
I am in the process ( again a slow stepping one) of writing my story , I hope to have it published one day.
I have found many other HELLP survivors and want to help with that cause as well.
This has been my year of putting all the pieces of my Humpty Dumpty life back together again 🙂 It is a great feeling, thank you for such an amazing opportunity. And thank you for all you do to inspire me to be even better.
I am happy to have found your program, and my only regret is not finding it sooner. This is the type of exercise that can really rebuild and reshape someone inside and out, no matter what you have been through. I am only just beginning on my fitness journey, but can see what a difference this is making.
I look forward to the next year in my new chapter at Get Fit!”
Cara
The last days of grilling for the year are on our horizon. Take advantage of the few days of warm weather to enjoy this salad. Your favorite grilled chicken right on top is incredible!
Not able to get to the grill today? Open a can or a bag of tuna and add it crumbled on top.
I can’t wait to cook up some extra shrimp and add those chilled to this salad.
Peel and open up the segments of orange. Squeeze 1 Tablespoon of juice from part of the orange. This orange juice is added to the olive oil, salt and pepper to form a dressing. Put the spinach in a large bowl, add the avocado on top, along with the rest of the orange segments. sprinkle with seeds and toss with dressing. Your grilled foods can be served alongside this salad or right on top. (On top is my favorite way!)
Enjoy this salad and let me know what you think,
Coach Nancy
Veggie -rific!
Our gardens are overflowing with veggies. Often I go out to see what is going to top off my dinner’s salad by shopping through my garden each afternoon. These Veggie packed recipes are delicious and easy. Thank you Jenn and Helen for sharing them with Get Fit NH.
Zucchini Bake is what Jenn has been hooked on for lunch. 30 minutes at 350. Delicious! Her creation is normally filled with turkey but she has substituted cottage cheese as the protein. Jenn says, “I usually have a container of it (made up ahead) in the fridge ready to go at all times.”
Zucchini Bake
Slice the zucchini with a mandolin or into very thin slices. Place these along the bottom of a 8×8 pan. Top with sliced mushrooms, the cherry tomatoes, cottage cheese and parmesan cheese. (In that order) Sprinkle with basil, salt and pepper. Bake at 350 for 30 minutes.
Don’t forget to make this a whole new recipe by adding cooked, browned hamburger or ground turkey in place of the cottage cheese.
Jenn trains at 5am in Concord. She is doing something most of us would consider crazy – Reach the Beach, a 205 mile relay run with 11 others Get Fit NH team members.
Helen can be seen showing off her newly earned 4 Year Forged Get Fit NH shirt on Facebook. She is not a quitter when it comes to training or her nutrition. It is almost soup weather but this cold treat will work great when Indian Summer hits us.
Gazpacho Soup
Coarsely chop veggies and add to blender:Depending upon the size of your blender, you may need to do this in two batches. Refrigerate. Enjoy!
Thank you ladies for sharing these delightful recipes. You are taking action in the gym and in your kitchen!
To your best health,
Coach Nancy
Sometimes You Just Gotta!
It’s not often here at Get Fit NH that we toot our own horn. Coach Dean is humble about his accomplishments and what we have built here, because we both know without you it wouldn’t happen. But we also know but there are times when bringing attention to oneself is not negative but a positive.
Because along with our world class and award winning gyms we offer so much more, when you choose to take advantage of it.
I am positive you will find one thing on this list that you did not know Get Fit NH does to help you get better!
You are a part of a team. A team with coaches dedicated to your health, a group of friends that often become like family who inspire and push you to be better, a community that recognizes the close knit team by the shirts you wear. I am proud to be part of this team. I am excited to Get Fit NH offers a wide range of opportunities for everyone.
Take advantage of it!
Be Better Each Day,
Coach Nancy
Now I’ve heard that learning something everyday will keep you young, so why not? 🙂
Recently one of our 30 Challenges in 30 Days was to plan a menu for a week. For some that seems like a daunting challenge, but once you build the habit it does get easier, I promise.
While reading some of the posts on Facebook after completing that day’s challenge I learned some new things and I know you will too.
The Challenge: Day 14 – Plan one weeks menu. And we asked you to tell us how this will help you eat better during the week.
So lets hear what some action takers found:
Scott said “Planning helps you to shop more efficiently and you don’t end up buying stuff you don’t need (or is unhealthy for you!)
Rebecca shares “This has helped me budget and eat better!”
According to Stephanie “This helps me stay more true to my nutritional (fat loss) goals when I plan.”
Deb said “It will definitely help me to stay on track the whole week.
Stacey found “Now I’m much better prepared, feel less anxiety over “what’s for dinner” and have started making a larger variety of healthy dinner choices.”
Here’s Mary “It will help me to stay on track, and I won’t be inclined to “just pick something up”.
Melissa added “It will keep me from running to the store and just grabbing something that probably wouldn’t be good for me.”
I could go on and on. But my point is that many of you have found that planning meals for the week will;
Nadine offers her family the option to help plan their weekly menu. She has created a card system for the planning and shopping. All of her family’s dinner meals are listed on an index card. The card contains the meal, the recipe for the meal, and all the items needed from the store. Each family member picks a card for the week and Nadine fills in the days as needed. Her family is happy because they choose the meals. In Nadine’s words, “This routine that I have been doing for awhile now makes for healthy at home meals, frees up a ton of time with only one trip to the grocery store & happy bellies.”
So I learned I can save time, save money, save my sanity, and make my family happy all with a little well spent time at the beginning of each week. And all this thinking keeps me young…..
And you?
To your best health,
Coach Nancy
“Learn to love Intensity not Duration” Rachel Cosgrove
I just experienced one of those special moments. One that sparks excitement, one that keeps you smiling, puts that spring in your step for the rest of the day and longer, one you want to share, one to be relived.
Fun Friday is a special day in training each week. A time devoted to adding a bit more to the last day of training for the week. Our Fun Friday this week had an element of team to it. On this day you worked with a group of friends to complete the 4 round challenge.
“Wait stop the music, turn off the sound system, (I even unplugged the fan), Listen up”
The ladies at 9 am needed to hear this. I’m not sure why between round 3 and 4 but I was led to stop it all and give this little pep talk. We had six minutes of training left. I knew this round was full of quick transitions. I wanted to see training going on. Like training you would see in an Olympic gym, or preparing for the Super Bowl, or the World Series. I had just read this quote. “Learn to love intensity not duration” by Rachel Cosgrove. This is what I told the group.
“We have six minutes. I want this to be the six minutes of your day. We give give give all day long, we are like a die hard battery just going going going. What if we pushed all the energy into six minutes. Instead of looking like a marathon, all out intensity for six minutes. And on top of that those six minutes are going to be broken down into smaller tidbits of times. Burst of energy – all Out Intensity.” (I then showed them what that would like for our training)
Those next six minutes were special. I saw determination on the faces of those ladies like I had never seen before. They were too busy being focused. There was no time to chat, This was the time to work. And work they did. I am so proud, many of them did more than they thought they could. They gave it their all for six minutes. It inspired others in the room. It is continuing to inspire me. Were they tired? Yes! But they are better because of their effort.
So what can you do? Do you have the intensity to focus on one thing and go all out for it? Can you make one activity more intense by paying attention to smaller details? I know you can. In training the details will get you the results you want. Skipping the details can be the reason you haven’t reached your goals.
What about other areas? Intensify your nutrition plan? If you pay more attention to the details, each detail each meal, will you reach your health goals faster? Don’t let little things slide. Be an all out player.
I saw a miracle happen today. It was a special moment when the entire room lit on fire. I am so glad I was there. I am so glad those ladies were ready and willing to pour all their intensity into six minutes.
Get Better Each Day,
Coach Nancy
Relentless is a baby crying in the middle of the night in need of a pacifier that is lost in her crib.
Relentless is a toddler asking “WHY?” over and over and over and over again.
Relentless is a 6 year old wanting to know if it is time to open Christmas presents yet.
Relentless is an elementary age boy holding his basketball in hopes of getting in a quick game of HORSE with his Dad.
Relentless is a teen age girl on the phone.
Relentless is a couple about to be married and counting down the days, hours, and minutes until they tie the knot.
Relentless is a ‘mom to be’ that is overdue by 12 days… I’ve been there.
Relentless is a Dad who pushes and pushes his son to be ‘the best that he can be’ until his son pushes back. He has become that man.
Relentless is a friend who wants to lose weight and sees it as a matter of life or death.
Relentless is a Grandmother who won’t settle for getting by. She wants to crawl, run, and play with her young grandchildren.
Definition of RELENTLESS: showing or promising no abatement of severity, intensity, strength, or pace.
Do you know relentlessness?
Do you have it – the relentlessness – that it takes to reach your goals no matter what?
If not, are you willing to ask for help in order to learn the power of the relentless?
Let me introduce you to Claudia. She is relentless!
I love asparagus, but you have to be gentle and cook it right. Too many of us tried the waterlogged soggy and just plain nasty version and said “never again”. But when done right asparagus is really, really good, so I urge you to give it another try.
Dawn sent in this recipe that hits the mark – thanks Dawn!
Preheat a grill for low heat. Combine the lemon juice and olive oil on a plate. Place asparagus on the plate, and roll around to coat.
Grill asparagus for about 5 minutes, turning at least once, and brushing with the olive oil mixture. Remove from the grill, and place back onto the plate with the oil.
In a large bowl, combine the spinach, Parmesan cheese, and slivered almonds. Cut asparagus into bite size pieces, and add to the salad along with the lemon juice and oil from the plate. Toss to blend, then serve.
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