Nancy Carlson
Nancy Carlson
Yikes S3 is over and now I don’t know what to do.
“I’m going to continue on with all the S3 habits”
“I really like the progress I have made so far.”
“It was easy for me to complete habit 3 but habit 6 was a lot harder”
“Wow, I am more aware of what goes in my mouth for nutrition now.”
I have heard these comments with the final weigh in. The goal of S3 is not a contest as much as a teaching tool to help you slowly build healthy habits into your nutrition.
Now ask yourself.
Can you keep those habits?
How will you stay accountable?
After talking with many at Get Fit NH we’ve realized that some of you want more personal attention and accountability to help you reach your goals faster.
So with that in mind, we’ve decided to re-open our private accountability group to personally work with you to help you reach your goals.
The Fat Loss Accountability Group (F.L.A.G.) is specifically designed to make you more accountable, give you plenty of opportunity to work more closely with us to troubleshoot your lifestyle to accelerate your progress and ultimately help you lose fat faster than you are now.
This group is for those clients who have had challenges sticking with a nutrition plan beyond a few weeks in the past, and need regular accountability and group support to make sure their plan is being followed consistently.
As a member of the Fat Loss Accountability Group you will receive:
Members Only Coaching and Support Group: Having a healthy support system in place is crucial to staying on track. This is the place to share your challenges, get your questions answered, and find out what’s working for others.
Weekly Food Log Review & Coaching: According to a study by the American Journal of Preventative Medicine, keeping a food journal can actually result in doubling your weight loss – it’s that important! Each week your coach will review a minimum of 3 days of your food log and provide coaching feedback.
Weekly Accountability Check-In: In addition to your food log, you will be responsible to tell us about your successes and challenges for the week, and outline your plan for next week.
The Fat Loss Accountability Group is the perfect complement to your current trainging at Get Fit NH and will keep you armed with all the knowledge and support you’ll ever need to reach your fitness and fat loss goals faster than ever before.
Please fill out the contact form indicating you are ready to enroll, and we will give you a call to get your account set up.
I look forward to having you take part in FLAG – Fat Loss Accountability Group.
To Your Best Health,
Coach Nancy
What others are saying about FLAG
Jayne says:
“Train hard and expect the weight should just drop off, right? Wrong. After attending boot camp for four days a week for over a year, I was finally able to admit that my eating habits were keeping my weight up and my energy level down. That is when I joined FLAG. The program provides guidance, accountability and education to support a more healthier high protein way of eating that results in weightless and increased energy. One of the great things about the program is that it does not involve calorie counting, so it isn’t like going on a ‘diet” but rather changing bad eating habits for the long haul.
I did not join FLAG feeling entirely ready for it, I wanted the results but knew it would hard work getting them. As I learned more and had a chance to meet and share struggles with others who were feeling the same way, little by little I evolved and the results followed. I wouldn’t have imagined it before, but for the first time ever I feel good about my weight and have said goodbye to the daily mid-afternoon energy crash. For me, FLAG was the additional tool I needed to get the results I’ve wanted since joining Get Fit NH a year and a half ago.” – Jayne Millerick
And here’s a word from Donna
“FLAG has taught me that nothing happens overnight. Whether it is weight drop or the desire to eat properly. It is teaching me patience. It is teaching me that you can still eat out and make wise choices in what you eat.
In the beginning it was rough. The weight was not moving. I didn’t think that I was ever going to drop a pound. But then it started to go down. It’s not going down quickly but it’s staying off and that is the whole idea. I’m learning that it’s OK to splurge once in awhile as long as you get back on track. This can’t be thought of as a “diet” but a “life style change”. Life is full of ups and downs you just can’t let the downs keep you down.
Since starting FLAG I have lost almost 10 pounds. That doesn’t seem like much but I have been able to go down two sizes in pants and that makes me really happy. Still working on building up the muscle though. Everything takes time.
What would I say to someone that wants to join. The biggest thing would be to not expect instant change. Have patience. Listen to all the encouragement from others. We have all been there and are still there. This is a learning process. Knowledge takes time. Use the tools that are given to you. And most importantly, keep a positive attitude. If you slip up and have a bad day, bad week it will pass. But you have to have the mind set to really want it.” – Donna Weilnau
As promised, there is no hard sell, these ladies tell it like it is. Consistency, patience, accountability, attitude. Best fat burner out there! 🙂
Stay tuned for enrollment information coming in a few days. If you are ready, now is the time!
Food does not have to be boring and it doesn’t have to look boring. Dress up any plate with one of these tasty sides.
These tasty nuggets are easy to make and filled with a variety of toppings that will accent your main course.
Ever wonder how to cut an avocado to serve? I learned this by reading the label so hold onto your hat, its just as easy as it sounds. Use a sharp knife slice all the way around the avocado. Hold the avocado in two hands and twist. To pop out the seed, press a knife or a spoon on one side and loosen the seed until it comes out.
Voila’!
Now you have two half to serve up with your favorite filling. If you want the avocado out of the skin, use a large spoon and slowly go between the avocado and the skin. Now you can slice it up for salads, or add to an omelet, or use to make guacamole.
Enjoy the foods you eat,
Coach Nancy
Get Fit NH is all about training, but we train so we can do other activities. I love to be challenged. My first 5k was with friends early on a Thanksgiving morning. I was scared but I felt such accomplishment at the finish line. Whether this is your first race, first adventure race, first off road race, first time with a kettle bell, have fun. We look forward to the pictures you send us after hitting that finish line.
So don’t hold all that new found energy inside – Get involved in some fun stuff and Express Yourself!
Rock and Race Is This Thursday: Pick Up and Meeting Details
We will be picking up your shirts and bibs on Wednesday and getting them sorted for you. They will be available to pick up starting Thursday morning.
We will be meeting at our traditional spot at the Clock Tower near Eagle Square at 5:30pm Thursday to hand out the rest of the shirts and bibs and get a team photo.
If you are unable to race this year but can still make a donation to the Payson Center for Cancer Care, please click here
Kettlebells: Basics to Mastery
Important: To enroll click on the link below. If you are current or former client, please use your username and login. If you don’t know it, you can recover it on the enrollment page. Please do not create an account unless you have never trained with us before.
Click Here to Sign Up for Kettlebells: Basic to Mastery
May 18, 2013 Hike for Mike
This is a walk at Jessica and Mike Bate’s house in Chichester starting at 11am. Jessica is a crazy 5am client in Epsom and it is her husband Mike that we are walking for. You can find more about the walk or make a donation at Cystic Fibrosis Hike For Mike
Color Vibe 5K
4th Annual Leap 5K Road Race and Walk
Register for this race benefiting the Leap Preschool Program by clicking here
Race to cure Cystic Fibrosis
This is a 5k /15k run or walk around beautiful Bow Lake.
Amy from Chichester Massage will be at the event and we all know what that means. (Chair massages). To register or find out more about the event go to Bow Lake Dam 5k/15k
Meal Management to the Rescue was a blast last Saturday. One of my assignments was to find a Shepherd’s Pie recipe that would be PPW c
ompliant (yes, it is also S3 approved).
Dr. Oz Shepherd’s Pie
Serves 2
Preheat the oven to 400°F. Purée the cauliflower, 1/2 teaspoon of salt and 1 tablespoon of the coconut oil in a blender until very smooth. set aside. In a medium pan sauté the broccoli for 2 minutes in 2 teaspoons of coconut oil, until lightly browned and starting to soften a bit. Transfer to a bowl and cook the bok choy for 2 minutes, in the same pan, adding a little more of the coconut oil if necessary, until starting to brown. Transfer bok choy to the bowl with the broccoli. Add the diced chicken, 2 cups of cauliflower purée, 1/2 teaspoon salt and freshly ground pepper and gently toss. Transfer mixture to a 4 cup baking dish, top with the remaining cauliflower purée and bake for 20 minutes until hot and bubble. If you like to brown the top a bit, broil for a few minutes after baking.
I have a few more assignments from the gang at Meal Management so until next time…
Enjoy great meals that you can cook,
Coach Nancy
Does the kitchen drive you crazy? Do you think that there is some gene you are missing that doesn’t allow you to make healthy and tasty meals – and do it fast?
I was there, and I am always learning.
I started out not ever having made a butternut squash until I was married. I didn’t even know what one looked like. I also had not made real potatoes until after I was married. As far as I knew they come out of a box.
So it’s probably no surprise it was one of those “AHA” moments when I realized I could make my own taco seasoning.
(I’m not the only one who now knows this. If you have “Making a Difference, Making It Happen Cookbook” then look on page 58. You’ll find this recipe for Taco Seasoning. It was passed along by Josh’s mom. The book is dedicated to Josh and all the proceeds go to him as well, so pick one up!)
Back to tacos. These are wonderful because of all the diverse veggies and even the healthy fats you can add to tacos (think olives and avocado). My family makes “Naked Tacos”, otherwise known as Taco Salads.
Instead of grabbing the little packages at the store that usually have added sugar, here’s how to make your own. And the best part is that’s just the tip of the iceberg when it’s comes to using all these great spices.
Taco Seasoning
Blend together and enjoy. Better yet, make a large batch and store in an empty spice container for next time.
By the way, this too was another assignment from Meal Management.
Enjoy making meals at home,
Coach Nancy
The weather has been outstanding. My kids have been outside for most of the day. They come in exhausted and hungry.
At our Breakfast Kitchen Seminar I was reminded of one of their favorite things to do; ride their bikes.
I was asked this question:
“I heard from ****** that I should put 80% of my effort into nutrition and only 20% of my effort into training. What is the percentage you, (that being Nancy) would put on each? “
To the right is a picture of my son Andrews bicycle. When this question was asked I thought about him zipping along on his bike as fast as he could.
You see when we taught him to ride we didn’t suggest he pull the front brake lever and pedal as hard as he could. That would be kind of mean. In fact he wouldn’t go much of anywhere. Both wheels need to move freely to make forward progress.
It’s the same thing with our training and eating.
If I put all my effort into making only the front wheel go (we will call this nutrition) and I didn’t let the back wheel move (no exercise), I would go places but it would be slow and tough going. The same applies if I put most of my effort into the back wheel (exercise) and only a little into spinning the front (my nutrition).
But what if I let both wheels go at 100% effort?
I go places.
You have to do both to be lean and healthy. Exercise. Supportive Nutrition.
2 Wheels. Same Bike.
Brakes Off. 100%.
Make it Happen.
Coach Nancy
Protein Produce and Water every three hours?
What?
What is a protein? What is considered produce? How much should I eat? And four to five times a day? Are you crazy?
Not crazy! I want you to see that eating 4 to 5 meals a day is not that hard. In fact I took pictures of my food for an entire day and let you peak into my life of PPW3.
This is the food I eat on a day I train. Its all there. You can see it and if you get real close to the computer screen you might just be able to smell just how good it is.
Just in case you are not familiar with all these items. At breakfast I enjoyed a three egg omelet filled with onions and peppers and topped with salsa. At lunch I had chicken stir fry and a side salad. (I used leftover chicken and added in veggies and some flavoring – if you come to Meal Management to the Rescue on May 4th, I’ll show you how I do that). After Dean and I trained I enjoyed a chocolate banana recovery shake. I used the new Pure Whey protein from SGH. My dinner meal was 3 1/2 ounces of steak and a ton of green beans.
Not convinced? Well just to prove to you that it can be done on a regular basis, I did it again. I took pictures of my meals the next day.
Breakfast – scrambled eggs with asparagus. Lunch was delicious as it was steak, brussels sprouts, carrots, and a side salad. Again after training I enjoyed a blueberry spinach vanilla protein shake. (Thank you Melissa for introducing that to Get Fit NH so long ago) To finish out the day, dinner was grilled chicken with broccoli and red peppers.
While it smelled great sitting there in my kitchen, it didn’t take me long to prepare. I just did some planning ahead of time. The protein was there at each meal, the produce is bright and colorful.
Can you do this?
I know you can!
To your best health,
Coach Nancy
What is the very first thing that comes to your mind when you think about losing weight?
I asked Get Fit NH Epsom to shout out their answer to that very question and this is the list they came up with:
Extensive huh? Did you relate to one or more of those items?
As we reviewed the list, we saw many of these words were food or had to do with food. The remainder of the list was mostly negative thinking.
I’d like to change your mind, and that is what S3 is all about.
S3 is centered around habits that will result in each of us eating healthy throughout the day – the side benefit is often weight loss.
And here’s the rub.
I don’t want you to think of weight loss as a negative process. However it is a process and it can be enjoyable. Eating food for your health does not have to mean you are miserable only eating celery, counting each small calorie as it enters your mouth, and never being able to enjoy your friends or going out socially again. It is not impossible!
Interesting enough is the first list but when I asked what is the first thing you DO when you want to lose weight, the list went like this.
Do you see the disconnect?
We know to lose weight it revolves highly around the foods we put in our bodies, but when we want to do something about weight loss we try to figure out how to do it without changing all that much in that area.
HMMMM……
Training at Get Fit NH provides you with a your movement component.
Training hard at Get Fit NH and then applying the nutrition habits of S3 will be two wheels of the same bike that will propel you forward.
You can’t out train poor nutrition – time to stop trying,
Coach Nancy
Breakfast was served at 9:00 last Saturday in Concord for 20 awesome Get Fit NH clients!
What did the rest of you eat? I missed seeing you! 🙂
For those of you who weren’t able to make it I going to take care of you, hang on just a minute!
Sizzlin’ Summer Slimdown Week 2 Update.
I’ve heard how so many of you succeeded with the challenge of eating 4-5 times each day – well done!
But hold onto your hat, because now we are refining how those 4-5 meals will look.
How?
Well this week we are adding lean protein to each meal, get all the details on in this article.
And to help you out even more with menu planning and prepping, The PPW Kitchen will soon make another appearance, so mark your calendar!
Meal Management To the Rescue
On Saturday, May 4th at Get Fit NH Epsom you’ll learn how to easily pull mealtime together for your family. Join us from 9:00am to 10:30 and you’ll walk away with:
How cool is that?
We are going to do something really special for this workshop. This workshop we normally charge for, but this time we are going to slash the cost and donate all proceeds to “The Hike for Mike” and help cure Cystic Fibrosis.
This is one of our most fun workshops, so get some more great knowledge bombs from Coach Nancy and support one of our own!
Meal Management To The Rescue
Get Fit NH Bootcamp Epsom
Saturday May 4th, 2013
9:00am to 10:30am
Cost: Minimum $5 donation at the door – Now THAT is a steal! 🙂
Bonus! Download “The PPW Breakfast Kitchen” Recipe Book, which was featured in last weekends seminar, and for every copy downloaded we will donate $1 to “The Hike for Mike” and CFF.
Make It Happen!
Betty from the fantastic crew at 6:15 let us know about a wonderful event to benefit Cystic Fibrosis. A few days later Amy from Epsom’s ladies let us know about another fundraiser to help out those with CF. This is a cause near and dear to the Get Fit NH family and we want to pass this information along to you. Here are the two events coming up.
1. May 18, 2013 Hike for Mike
This is a walk at Jessica and Mike Bates house in Chichester starting at 11am. Jessica is a crazy 5am client in Epsom and it is her husband Mike that we are walking for. You can find more about the walk or make a donation at Cystic Fibrosis Hike For Mike
2. June 15, 2013 Race to cure Cystic Fibrosis
This is a 5k /15k run or walk around beautiful Bow Lake. Amy from Chichester Massage will be at the event and we all know what that means. (Chair massages). To register or find out more about the event go to Bow Lake Dam 5k/15k
Now if you don’t know much about Cystic Fibrosis here is the version Maggie Rose gives. She is a 9 year old little girl with CF who runs the race to cure Cystic Fibrosis every year at Bow Lake.
Dear Race Team,
One of my favorite things is being your special example for Cystic Fibrosis. I love going to the race and seeing so many friends and their families. I like everything about the race. I like when people come here to help us raise money.
The money you raised in past years is really helping a lot of people with CF. One of the CF medicines that scientists made with the money helps tell the cells in the body to work better. It makes some people with CF much less sick. They are able to breathe better, gain weight, and feel more energetic.
The medicine that will help me is still in trial. The money we raise at our race will hopefully go to the special medicine I can get someday!!
People like me, love people like you!
Thank you,
Maggie Rose
We know this is hitting hearts right at Get Fit NH so help make Great Strides to wipe out CF.
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