Food Plan May 4- 10


Monday

W- 1 scoop vanilla protein powder mixed with water during training

B-eggs, steak, ham, gr peppers, onions, mushrooms, ½ oz cheese omelet

s- super shake

L-  roast beef, whole wheat wrap, spinach, cheese

S-mixed nuts

D- turkey, mashed cauliflower, salad


Tuesday

W- 1 scoop vanilla protein powder mixed with water during training

B- eggs, apple bread

s- prunes

L- turkey, mixed veggies

s- yogurt

D- steak, salad, carrots


Wednesday

B- eggs, peanutty corn muffin, spinach

s- chick pea cakes

L- turkey pot pie

S- hummus veggie sticks

D- pork roast


Thursday

W- 1 scoop vanilla protein powder mixed with water during training

B- eggs, steel cut oats

S- peanut butter balls

L- meatballs with sauce over shiratki noodles

S- mixed nuts

D- turkey, salad, asparagus


Friday

W- 1 scoop vanilla protein powder mixed with water during training

B- egg burrito

s- cheese stick, carrot

L- pork roast, spinach, apple sauce

S- strawberry coconut, pudding

D- salmon, veggies, salad


Saturday

B-eggs, pancakes, blueberries, no syrup, nuts

S- mixed nuts

L-D out at a friends party

S- protein pudding


Sunday

B- super shake

S- craver

L-lunch meat wrap, roast beef, ham, turkey,

S- yogurt

D- scallops, salad, veggies

S- protein pudding



Our Mission Is You!

One year ago today Get Fit NH Bootcamps started with a dedicated group of people who showed up at 5:00am to train outdoors in a small “playground” that is now our parking lot. It was our only class when we started, and some of the people in that class are with us to this day! In the subsequent months we were able to expand to our current schedule of four classes, and we could not have done it without you.

We have seen you work hard every day to reach your goals. Many of you have achieved your initial goals and have set new and higher ones. Others are taking the small, daily steps needed to get where you want to be. For all of you, failure has not been an option, and when you have stumbled, you have gotten up and kept pushing. Never, ever give up!

Nancy and I want to once again express our gratitude for every single member who has trained with us over the past year, as well as for those of you who read our newsletter and blog (or both 🙂

Over the past year we have developed a Mission Statement that is a reflection of the driving force behind what we do and why. Ever had someone tell you – “It’s not all about you”? Well in this case, it IS all about you, our members. Please take a few seconds to read it, and let us know how we are doing.

http://getfitnhbootcamp.com/our-mission/

We are excited about what the next year holds for Get NH Bootcamp and it’s members! Thank you again for making it all possible, and stay tuned for some exciting new projects we are getting ready to unveil that will push you to even greater heights!

Make It Happen!

Dean

Food Log May 4, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • 1 cup oatmeal
  • Omellete: 1 egg, 2 whites, ham, cheese, peppers, mushrooms, onions

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Hamburger patty,
  • Greens salad w/ oil&vinegar
  • Stir fried veggies

2:30pm

  • 2 scoops UMP

4:30pm

  • Workout drink

5:30 pm

  • Super Shake

April 29- May 1


Wednesday

8 AM 2 egg omelet, lemon poppy seed muffin (new recipe)

10:30 orange

1 PM 4.5 oz hamburger with ketchup and mustard, no bun. Spinach salad

3 PM hummus, gr peppers

6 PM 5 oz grilled chicken, mixed veggies, spinach salad


Thursday

Water, water, water, I was sick. L

10:30 AM 1 Cup of yogurt strawberry smoothie

11 AM apple super shake

3 PM strawberry super shake

6 PM 2 oz shrimp kabob with grilled veggies


Friday

5AM 1 scoop vanilla UMP with water at training

8AM 2 egg omelet, 1 whole wheat waffle

10:30 chocolate protein shake- several ladies from the class we’re trying them out

1 PM Caesar salad with 2 oz ham and 2 oz chicken 


What A Great Month At Get Fit NH Bootcamp!

We just finished up another great session of bootcamp! We are going to start the transition to some outdoor work as we go through May – it is really cool to see dawn breaking on the horizon with our 5:00am class, and there is just something about training in the great outdoors that is refreshing and inspiring.

It’s not too late to register for the May 4th session, but spots are filling fast! Sign Up Here…

Highlights This Month

6 Pack 6 Winners!

Lisa 6 Pack 6 Loot

Of course we want to start off by once again congratulating all our 6 Pack 6 winners, and Especially Lisa Adams, who not only won the contest but generously donated two of her free months to Chrissy and Gretchen! The rest of the top ten will be strutting around with those special edition black “T’s”…don’t forget to congratulate them…

Get Fit NH Bootcamp Record Board

Congratulations to Bethany for her first time entry onto our record board! Also kudos to Justin, Rae, Robin and Dan for upping their record numbers and for ALL OF YOU who hit new Personal Records – Outstanding! Also a big shout out to the 9:00am Ladies – I was stunned by the average of the 100 rep test – incredible work!

We Love Writing YOU Checks!

Thank-you to Sarah, Christine and Yvonn for telling your friends and family about how boot camp is helping you achieve new levels of fitness.  It’s always a pleasure to break out the checkbook and write those $25 “Referral Rewards” checks. Thanks Again and please keep spreading the word!

I look forward to knocking it out of the park in tonight’s class with “Bootcamp Baseball”  – I’ll see you there!

Have a great weekend!

Dean and Nancy








Food Log May 1, 2009

Kudos to Linda for questioning yesterday’s food log – check it out to see what I mean…

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Steak and egg fajita: 1 whole egg + 4 whites, left over steak fajita meat, 1/2 oz cheese, peppers, onions, mushrooms, 2 lo-carb wraps

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Hamburger patty, greens salad w/ oil&vinegar, sliced cucumbers, tomatoes and carrots

2:30pm

  • 2 scoops UMP

5:00pm

  • Roast chicken
  • Salad w/ oil&vinegar
  • Green beans

6 Pack 6 – The Big Day Is Here!

You guys didn’t make the last week easy on us, that’s for sure!

4 of our participants, count ’em  – 4! – had perfect scores this week.

The way it worked out the tie breaker for weeks 11 and 12 came down to total % of weight lost, and Lisa Adams came out on top and earned herself another $50. Well done!Great Job!

Lisa also walk away with the month 3 prizes:

(1) Gourmet Nutrition Cookbook – $39.95 value
(1) Beverly International Ultimate Muscle Protein or Ultra Size – $47.50 retail
(1) Beverly International EFA Gold (Essential Fatty Acids) – $24.00 retail
(1) Beverly International Super Pak Advanced Vitamin/Mineral Package – $32.00 retail

AND…

The Grand Prize Package!!!!!!!!!!!!!!!!!!

35lb Kettlebell – $72.95 value
Resistance Band w/ band utility strap – $34.00 value
1 Hour Massage w/ Chichester Massage – $ 65.00 value
3 Month “Fit For Life” Bootcamp Package – $ 477.00 value

Now it should come as no surprise that Lisa also lost the highest percentage of bodyweight during the contest – when you do the daily activities that are supportive of weight loss, results will come! Not always as fast as you want, or in the way you want, or from where you want when – but they will come!

I am really proud of everyone who stuck it out and turned in their sheets every week. The overall compliance of the top 10 was an excellent 87.5%!

As a special unannounced prize, we are rewarding everyone in the top ten with a special edition black “Cure for the Common Workout” bootcamp “T”. Congratulate those you see wearing one – they earned it!

So What’s Next?

I want you to do me a favor and offer some feedback on your experience and challenges with 6 Pack 6.

In the comment section below, let everyone know what you found helpful about 6 Pack 6, what your greatest challenge was and how you overcame it, or maybe why you didn’t. Congratulate the winners and ask them for some advice on how they were able to integrate the system into their lifestyle.Tell us why you hated it – it’s all fair game!

You may notice I used the word SYSTEM above, and that’s because 6 Pack 6 is designed to be a system you can implement to make compliance to your nutrition plan easier.

Alwyn Cosgrove showed me this, and it’s pretty cool. He said that system is essentially an acronym for

  • Save
  • Your
  • Self
  • Some
  • Time
  • Energy
  • Money

It takes practice, patience and persistence, but the 6 Pack 6 system does all of the above, and anyone can do it!

So don’t stop what you’ve started, keep going, keep getting better, keep pushing on to your goals!

And don’t forget that Nancy and I are always here to help.

Let’s hear your comments.

Make It Happen!

You're A Winner!

6 Pack 6 Results

Week 12 Top Ten

Lisa A.
72 Points
Gretchen W.
72 Points
Judy S.
72 Points
Anna T.
72 Points
Chrissy S.
69 Points
Robin S.
68 Points

Greg S.

68 Points
Julie D.
65 Points
Angela D.
63 Points
Donna K.
59 Points


Overall Top Ten

Lisa A.
858 Points
Chrissy S.
853 Points
Judy S.
810 Points
Robin S.
782 Points
Greg S.
747 Points
Julie D.
746 Points
Evelyn P.
733 Points
Karyn M.
681 Points
Donna K
676 Points
Angela D.
674 Points


Food Log


Monday April 27

5AM 1 scoop vanilla UMP with water at training

7:30 2 eggs, oatmeal, spinach

10:05 super shake

1 PM Thai Ground Beef-1 serving

3 PM all day long pork loin chili-1/2 serving

6 PM 4 oz steak, salad with Italian dressing


Tuesday, April 28

5AM 1 scoop vanilla UMP with water at training

7:45 oatmeal with blueberrie and strawberries, 2 eggs

10:30 carrot cheese

1 PM spaghetti squash, 3 venison meatballs with tomatoe sauce

4 PM ¼ cup mixed nuts

6:30 4 oz hamburger no bun, summer squash, spinach salad with home made Caesar dressing (new recipe)



Food Plan for Week of April 27th- May 3rd

Monday
W- 1 scoop UMP vanilla protein powder mixed with water for training
B- eggs, spinach, oeatmeal
s- orange
L- Thai ground beef
S- all day long pork loin chili
D- steak, spinach salad

Tuesday
W- 1 scoop UMP vanilla protein powder mixed with water for training
B- oatmeal, strawberries, blueberries, eggs, spinach
s- carrot, cheese
L- spaghetti Squash with venison meatballs
S- banana bites for kids, mixed nuts for Nancy
D- hamburger, summer squash saute

Wednesday
B- omelet, lemon poppy seed muffin
S-orange
L- hamburger, salad
S- hummus, gr. pepper
D- grilled chicken, salad, mixed veggies

Thursday
W- 1 scoop UMP vanilla protein powder mixed with water for training
B-quiche
S- peanut butter balls
L- crockpot jambalaya
S- cucs  and hummus
D- shrimp K-bobs

Friday
W- 1 scoop UMP vanilla protein powder mixed with water for training
B- egg burrito
S- peanut butter crunch bar
L- crockpot jambalaya
S-mixed nuts
D- roast chicken, green beans, salad

Saturday
B-egg, biscuit, spinach
S- orange
L- leftovers
S- yogurt and apricots
D- steak, salad

Sunday
B- super shake
S- craver
L- eggs, blueberry coffee cake
S- hummus, veggies
D- turkey, salad, mixed veggies