Nancy Carlson
Nancy Carlson
I talk to many people on the phone, at public events, and one on one. Once they hear what my job is then I often hear: “OH, I can’t do that because…….. I don’t know how to make time for that I have to……. There is no way I will do that I need …….. They are part of a club that I would rather not be in.
Can you fill in this blank?
My ______________keeps me from being better every day.
Most of us have busy lives and we have to work to get in our training. We could also fill in the blank because of financial reasons. Children might be your answer for the blank. There are so many reasons; not sure what to do first, I’m too out of shape, I like my pizza too much to give it up, I work in a donut shop, I’m almost 50, I have grandchildren. Believe me I’ve heard them all. So what fills in your blank? Do you really want to be in that club?
Now it bugs me that that first question is negative. I am a glass half full type of person. So lets look at the question in a different direction.
Can you fill in this blank?
Because of ____________________ I am getting better every day.
I have a long- winded answer to that blank.
“Because I want to run, not walk, not sit and watch but run with all my grandchildren (when I have some) I am getting better every day.
I could be blessed with grandchildren at any time. My oldest son is almost 27 and Dean and I have a son who is almost 26. Grandchildren is a possibility in my mid forties. But wait, I also have a 10, 8, and 6 year old. Add 20 years to my ‘mid forties’ and now I am mid 60’s before grandchildren might come along. Will I be able to run at 65? What about at 75? And 80? That is my plan. I want to be that crazy grandma that makes her kids shake their head and say, “Yes, that is my mom who is 83 and playing soccer or baseball or skydiving.”
What blank was easier to fill in? If it was the first one lets look deep inside and find a way to overcome the negative. Lets find a way to Make It Happen every day.
To your Best Health,
Coach Nancy
Chocolate Banana Peanut Butter Smoothie Tastes GOOD!
For all those Ninja users, check out the recipes below, and if you don’t currently have a Ninja or a Vitamix – What are you waiting for? Read what Nadine of 8:30am fame has to say.
“I recently purchased a Kitchen Ninja! Awesome tool!
It is a food processor, juicer & blender all in one!! It also comes with 3 processor cups & travel lids (perfect for smoothies!!) Purchase price was around $80 but you could go through several cheaper versions & spend just as much or even more in the long run.
Would definitely gives this gadget a whirl!! No pun intended!!! Lol!” – Nadine J.
The recipes below are wonderful additions as a recovery drink post training. Nadine has wonderful tasting recipes and they also contain veggies alongside the protein. Thank you Nadine for these delicious recipes.
Most of my smoothie recipes are the same basic ingredients & then I change up the fruits with the season. Also you can add ice if you like your smoothie thicker (“frozen” like).
My daughters will sometimes use organic 0% fat plain Greek yogurt (that we’ve frozen in 1/2 cup portions) instead of the protein powder.
I try to keep my recipes simple so that the ingredients can be easily switched around & all the ingredients’ flavors can be tasted.”
The basics:
My favorites:
“That’s Just Peachy”
“Pineapple Colada “
“Chocolate Banana Peanut Butter”
“Chocolate Almond Cherry”
I am currently trying to experiment with a “Cucumber Mojito” smoothie. I will send you that one when I “get it right”.
Hope you enjoy these!
It’s hot and it’s summer, so of course we are thinking of dipping up some of the cool stuff to enjoy.
Guess what? It doesn’t have to be bad for you! Try these delicious and easy to make recipes next time you need a cool treat.
Peanut Butter Chocolate Ice Cream
Add all the ingredients into a powerful blender – a must have for these to come out right. (we use a Vitamix)
Using a damper, blend for 30-45 seconds. Going longer will melt your ice cream. Scoop this out and enjoy – it is really good!
Peach Melba Sundaes, without any guilt!
I took peaches we grew and ran them through the blender. (looked like baby food)
I then
put all of this in my blender. (again I have a Vitamix, so its strong)
( this makes 5 servings)
I blend it for about 45 seconds. In a clear cup add 1 Tablespoon of the peaches, 1 scoop of the ice cream, another Tablespoon of the peaches and then a few raspberries.
Fantastic – give these quick, easy and tasty recipes a try today!
Coach Nancy!
You asked for them, you got ’em. Here are some delicious post-training nutrition eats, and super easy to make – Enjoy!
Oatmeal in a Jar
In a half pint (1 cup) jar, add oats, water, yogurt, and chia seeds. Put lid on jar and shake until well combined. Remove lid, add blueberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.
Variations: Strawberries and Cream: substitute strawberries and a dash of vanilla in place of the blueberries.
Apples and Cinnamon: add 2 Tablespoons applesauce and a dash of cinnamon
Coach Nancy’s Easy Breakfast Sundae
Layer the fruit with the yogurt and top with the walnuts. This is beautiful served in a glass sundae cup. The fruits can be varied to what you have on hand.
Best Bran Muffins Yet!
Preheat oven to 375 degrees. Grease muffin pan. Sift flour, baking soda, and salt together and stir in the bran. Beat butter and molasses together then add in the egg, and milk. Mix the dry ingredients with the wet. Fill the muffin tins to about ¾ full. Bake muffins for 15-20 minutes.
I love to add a cup of raisins or craisins or mix the two. Delicious!
1. Plant your own backyard garden or patio garden. Do you have a green thumb? Tomatoes, cucumbers, beans, herbs, lettuces, and many more veggies and fruits can be as easy to pick as going to your own backyard. Not much of a green thumb? Small patio containers will supplement your family’s dinner nicely.
2. Free Food is always wonderful. Raspberries and blueberries can be found many times while walking along your favorite trail or next to the road. Please be sure to ask the landowner first. There are many logging areas near us and before the trees take over often wild berries thrive. Along a stream we’ve often found grapes in September.
3. Visit a Farmer’s Market or Farm Stand. These farmers grow and raise everything. If your garden didn’t do too well or if you would like a vegetable that you didn’t plant, visit a farm stand near you. The Farmer’s Market in Concord, which operates each Saturday morning, sells veggies, fruit, free range meats, eggs, and many other items you remember from your grandmother’s kitchen.
4. Welcome Localvores! Nothing is more local than buying New Hampshire raised meats. Miles Smith Farm in Loudon raise Scottish Highlander and Angus beef . You can visit their store to select beef that is naturally raised without hormones or antibiotics.
Please call 603 783 5159 or visit http://www.milessmithfarm.net for more information.
5. PYO- Pick Your Own Farms are plentiful in New England. How about strawberries from Rossview Farm? Deb and Adam from Concord always pick there and the proceeds this year are going to New Hampshire Coalition Against Domestic Violence. Rossview is located at 84 District 5 Rd Concord. You can call for hours of picking 228-4872.
It won’t be long before apples picking is here. I love Appleview in Loudon. http://www.applevieworchard.com
You can find many other fruits, veggies, and even Christmas tress at local farms. Check out this site for more information. http://www.pickyourown.org/NH.htm
6. Join a CSA (Community Supported Agriculture)- have summer and winter shares of crops. They grow them and you pick them up. You can have fresh all year round and not have to get your fingers dirty.
7. The Seacoast is close enough we can almost smell the salt air. Our favorite market is Durham Market Place http://www.durhammarketplace.com. The drive is worth the time. They have so many varieties of seafood fresh from our shores. It’s the only place I go for fresh tuna steaks. Every Monday they host a Farmer’s Market so you can take advantage of fresh produce as well.
8. Support restaurants and food vendors that buy locally produced food. The Celery Stick Café found in The Concord Food Coop prepares foods from seasonal local produce. http://www.concordfoodcoop.coop/
Move over pasta, bread and rice, I have better things to add to my plate.
The amazing Jenn H. from 5:00am Concord created this recipe in order to fill her plate with more veggies. It looks great and taste even better! Keep on filling your plate with veggies.
Slice the zucchini with a mandolin and place on the bottom of a pan sprayed with peanut oil. Top with chopped mushrooms and cherry tomatoes. Sprinkle cottage cheese and Parmesan cheese on top. Season however you like, I like to add basil stirred into the cottage cheese. Bake it at 350 for 30 minutes. I have also done this with 4oz of browned ground turkey. I usually have a container of it (made up ahead) in the fridge ready to go at all times. 🙂
Enjoy!
Northeast Delta Dental
Merrimack River Trail Triathlon
Compete as an individual or a team, families welcome!
4K Off Road Bike through cornfields
3K Run along the proposed Greenway Trail
3K Paddle on the Merrimack by canoe, kayak, SUP
Merrimack River Trail Triathlon
Sunday, July 21st , 2013
10:00 Individual, 11:30 Team Start
6 Loudon Road, Concord (behind Buffalo Wild Wings)
$20 Individuals/ $10 per team member
Every entry supports construction of the Merrimack River Greenway Trail, a paved off-street path following the Merrimack River and eventually linking NH’s North and South Rail trails for 114 continuous miles.
Help us make it a reality!
Register at http://www.mrgt.org/events or 8:30 Race Day
Questions? Contact Tom Walton 603-223-1537
What a great name for a company that sells products for personal protection from harm!
Cathy Steenbeke of Damsel in Defense will be at Get Fit NH to show off exactly what her company offers on Tuesday, July 16th at 7pm in Concord.
They have a wide range of products to protect yourself on the go or in the home. There is a sign up for this event at both Epsom and Concord, so please let Cathy knows how many people will be there.
“Guess what!?! I went shopping this morning….I bought size 18 pants! THANK YOU, THANK YOU, THANK YOU!!!!! I was wearing size 22 before I met you and Get Fit NH!!!!!” – Lisa 6:15 Epsom
“I went shopping and saw a cute pair of Size 6. I bought them because they fit. I wasn’t even shopping for me.” – Doreen 9am Epsom
“Physical results. As I have been saying for several years I wanted to reduce the number of meds I take. Today I am off the triglyceride med since I have lost the weight, exercise like we do and the nutrition plan we follow. Also cut the blood pressure med in half and may cut the Lipitor in half once labs are back. So once again I am grateful for the tools you have given us to work with!” – Greg
“By the way, I cheated a bit last night (Sunday) by eating something I should not have eaten (2 chocolate chip cookies – obviously loaded with additives and sugar), and I woke up with a horrific migraine headache this morning. Prior to my down-fall with those darn cookies, I have not eaten anything with additives for the last 5 weeks. Five weeks also coincides with me not having any migraine headaches. This is unprecedented, since I have suffered from migraine headaches usually a couple of times a week prior to getting off sugar and additives. This has been going on for the last 25 years!
I assure you….. I’ve learned a valuable lesson: Those 2 cookies were not worth the pain I suffered from a migraine this morning. Here I thought I had to live with a migraine for the rest of my life, but I now feel that I have a means of controlling it. I am encouraged and hopeful.
P.S. On the subject of additives, I’ve read recently that additives can cause depression. I am not surprised if some of your readers may be interested in that subject matter.” – Emy 9 am Epsom
(I’d love to post Emy’s picture so you know who to say thank you for inspiring you, but imagine that, it was fuzzy. I’ll do better on taking pictures or letting someone else take the pictures! Thank you Emy!)
“Success is not a reward……. It’s a consequence.” Coach Dick Vermeil
Consistent action taken each day produces results. So continue to make it happen to you.
To your Best Health,
Coach Nancy
I am so proud of all those participating in S3 Sizzlin Summer Slimdown. I’ve seen and others are expressing what S3 has done for them.
On our Sizzlin Summer Slimdown Facebook page with 10 posts, there has been over 110 pounds reported lost in the 7 weeks of our challenge. That is the size of my two girls together with one of them holding a watermelon!
And that’s just from 10 of y’all, so we want to hear how you did too. Visit here to chime in!
With that said, weight loss was not our only goal. Healthy eating toward healthier living was and is even more important.
I asked those at Get Fit NH Epsom to write up some of the things they have gained in knowledge in order to encourage each other.
Here is what they said.
Love it!
Winner!
I told you you won, and you did.
How?
If you are eating better than seven weeks ago – you won!
If you are healthier than seven weeks ago – you won!
If your family is reaping the benefits – you won!
If you continue with these seven habits – you will continue to win!
Make It Happen,
Coach Nancy
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