This just in from Mae Lynn:
“First end of year goal achieved! 14 minute PR at Smuttynose Half. More than a minute per mile off my time from last year. Thank you for training me so well!” – Mae Lynn
Short but oh so sweet! Can’t argue with results, so why aren’t YOU training at Get Fit NH?
This Just In!
There will be a kickoff meeting for “Eat Your Way Right 2013” at both gyms on Tuesday October 22nd.
We will give a complete overview of the challenge as well as have a time of Q & A.
As the goal of the challenge is to make it through the holidays unscathed, you will also be asked (but not forced) to step on the scale. Take advantage of this opportunity to get a leg up on the challenge and prepare in advance.
Eat Your Way Right Kickoff Meetings
Tuesday October 22nd
Get Fit NH Concord – 6:45pm
Get Fit NH Epsom – 7:15pm
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You read that correctly, oh yes you did.
In just 3 short weeks until “Eat Your Way Right Through The Holidays 2013” starts, and I am pumped!
Why?
Because this challenge is going to get you through the holidays without needing stretchy pants for Christmas. That’s a definite win, wouldn’t you say?
Face it.
The Halloween candy is already out at the office, and it is only going to get worse.
What we need is a plan.
And lucky for all of us we have one – “Eat Your Way Right Through The Holidays 2013”.
We are going to take 8 of the toughest eating weeks of the year and totally dominate them.
Are you excited? Are you ready?
Tis’ True!
Those amazing tea flavors and more were just delivered by Nadine and are now on the shelves.
If you have not yet tried some of these incredible teas, now is the time. I know personally that a cup of Maple Sugar tea is all I need when that occasional craving for something sweet pops up.
You really can have some great flavor without consuming two or three (or four or five) hundred calories to get it.
Give it a try!
P.S. Just in time for Autumn – Sweet Pumpkin Spice.
Skeptics? Yes. But everyone walked away a fan of at least one Quinoa recipe.
Quinoa? Never heard of it!
Quinoa is a versatile grain (well technically it is a seed) that can be eaten hot or cold, served as a side dish or part of the main course. The crew at 6PM wasn’t sure what they had asked for when they wanted to know if quinoa was good. We had a taste testing after training to let them decide.
Quinoa Chili
Rinsing the quinoa is key to this dish. If you do not take the time to rinse this grain until the water runs clear, it will taste extremely bitter. Once rinsed, bring the quinoa and water to a boil over high heat. Reduce heat to medium, simmer until tender about 20 minutes. Set aside.
While the quinoa is cooking, heat the oil in a pan over medium heat. Saute the onion until it is translucent. Add the garlic, chili powder, and cumin. Stir in the tomatoes, black beans, peppers, zucchini, oregano, and chicken sausage. Bring to a simmer, reduce heat to low and simmer 20 minutes.
After 20 minutes, stir in the quinoa and corn. Cook to reheat. Garnish with cilantro.
“Thank you Coach Sarah for pointing me to this delicious recipe. Everyone loved it!”
Blueberry Lemon Breakfast Quinoa
Rinse the quinoa in a sieve until the water runs clear. Make sure you do not skip this step. You will not be able to eat this if you do not rinse this grain.
Heat milk in a saucepan over medium heat until warm. Stir quinoa into the milk. Simmer over low heat for 20 minutes until much of the liquid has been absorbed. Stir in the honey and lemon zest. Gently fold in the blueberries. Top with flax seed for added nutrients.
“This is a great dish for right after training.”
Quinoa, Apple, Walnut Salad
Don’t forget to rinse the quinoa. You’ll be an unhappy camper if you spend time fixing a meal that you can’t eat. Quinoa has a coating that is easily rinsed off right before cooking that taste bitter. Rinse until the water runs clear before going to the stovetop.
Bring water and quinoa to a boil. Reduce heat and cook for 12 minutes. Set aside. Cook kielbasa on a grill over medium heat. Set aside to cool. Then slice into ½ moon shapes. Combine all the ingredients in a large salad bowl. Drizzle with your favorite dressing.
“If you have leftover quinoa from another meal, use that in this salad and save yourself the cooking time.”
Everyone at 6pm Epsom now knows what quinoa is, and that they like it! You will never know until you try it.
Our own Heather Heigis of 9:00am Epsom wants YOU to come out and support the Northwood Recreation Department by lacing up the Nike’s (right Heather?) 🙂 and coming out to the Northwood Turkey Trot 5k.
Register now and put it on your calendar. You’ll enjoy the morning of Thanksgiving outside, while helping do good for the community. Can’t get better than that!
And if you train in Concord, it’s still worth the drive! 🙂
Make It Happen!
DATE
Start: Thursday, November 28, 2013
ADDRESS
Northwood Meadows State Park
755 1st NH Turnpike
Northwood , NH 03261
REGISTRATION CLOSING DATE
Wednesday, November 27, 2013
Get Fit NH has been using the FMS (Functional Movement Screen) and Smart Group Training with our clients for a little over 9 months, and it has had a huge impact in our training outcomes. The purpose of this system is to see how each client moves to find the areas that have a potential for injury. While no one can predict the future, we know certain movements done incorrectly over a long period of time can and usually will cause injury.
The same holds true of your car. Your auto mechanic might warn you that your tires are wearing. He’d probably say something like, “If you do not rotate your tires this can lead to permanent tire damage” (think all those pieces of tire you often see scattered on the highway) so we have the tires rotated. Your dentist will also let you know, “If you don’t brush and floss your teeth daily, this could lead to tooth decay.” So we take time daily to brush and floss (you do that, right?)
Get Fit NH’s coaches want you to be safe, so together we do all we can to keep you safe while still training hard. That is where the FMS helps. After your screening your coach will give you a band to wear if necessary. Wear your band as you train so that you and your coaches know if you have movement patterns that currently need to be worked on so you can get, yes you know it – better.
Recently in Epsom we re-screened everyone. It was exciting to hear the hoots and hollers as bands were tossed into the “GOT BETTER” jar. They had listened to the warning, taken the time to do what it takes in training and outside of training, and seen incredible improvement. It was thrilling as a coach to see not just one band but sometimes two slip off a wrist and get tossed into the jar.
To channel a little Jerry McGuire “Help us help you.”
Because when you move better you can train better which help you get the results you want – faster.
And that’s what we all want!
Keep Getting Better!
Walk in Get Fit NH with a purpose to train hard, but to train smart. Wear your band. This helps you, it helps your coach.
Walk out of Get Fit NH knowing you did all you could to train hard – Smarter!
Coming October 28th we are starting our second annual “Eat Your Way Right Through The Holidays” challenge, and I.am.pumped!
Why?
Because you are going to get all the tools, tips, motivation and “Make It Happen” to really enjoy yourself this holiday season without stressing about needing stretchy pants. 🙂
Thought I’d try something new today and let you hear how all this is gonna go down, as well as challenge you to take control of your life and choice.
Don’t let other people dictate how it’s going to happen in your life. Create your own story, be the person you want to be, and Make It Happen!
If you come to Coach Nancy’s smoothie workshop that is!
Spots are filling up fast, so don’t delay signing up or you will miss out, and these things don’t come around every day you know. 🙂
Register for the smoothie workshop here
Just to get those taste buds warmed up at the possibilities. we thought we would give you just a little idea of what’s in store with these two terrific fall-flavored smoothie recipes. These are SOOOOO good!
Pumpkin Pecan Shake
1/4 cup pumpkin puree
1 scoop vanilla Ultimate Muscle Protein
1/8 cup pecans
1 teaspoon pumpkin pie spice
1 cup of ice
1 cup water
1 teaspoon vanilla extract
2 Tablespoons ground flax seed
Pumpkin Pie Smoothie
1/3 cup pure pumpkin, canned
1 Tablespoon extra virgin olive oil
1/2 teaspoon Stevia
1 scoop vanilla whey protein powder
1 teaspoon cinnamon or pumpkin pie spice
2/3 cup water
Ice
Put the ingredients in a blender and blend for one minute. If you like a thinner consistency, feel free to add water a tablespoon at a time. Sprinkle with a dash of pumpkin pie spice for an added garnish. This shake is great anytime during the day for a super quick meal on the go or a great mid day snack.
Enjoy!
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!
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