A Personal Note from Coach Dean

I guess it is ironic to say this note is personal since it is being broadcast to the world, and frankly I would rather share my heart with each of our clients in person, but it is just not possible, so this will have to do.

First and foremost let me say that I love coaching, it has been and remains my passion. The hours on the floor coaching you all are the highlights of my working day. In the beginning I could have never imagined a day when I wouldn’t be coaching every session. But as this adventure called Get Fit NH has grown that has not been possible.

At one time I coached every session in Epsom along with Nancy. When we expanded into Concord Nancy took over the morning in Epsom and I coached mornings in Concord. It was one of the hardest things I have ever had to do, because it meant I didn’t get to spend time with all the fantastic clients that helped us get this thing off the ground. And then came the inevitable expansion into afternoons in Concord, which meant turning those sessions over to the more than capable hands of Coach Nancy as well. Another really hard step, but Nancy has not been 3-time “Best of the Best” coach in NH for no reason. She embodies what a coach should be.

As Concord grew we needed to add more coaches there as well. I am proud of our coaching team in Concord. Coaches Erin and Meagan are tremendous coaches who care deeply about our clients and strive to live the principles we embody here – getting better every day. As opportunities for Get Fit NH opened up into other arenas such as coaching our corporate clients at New Hampshire Motor Speedway it took me out of the afternoon classes a couple days a week as well. Which kind of brings us where we are now, and the reason for the note.

I have reluctantly come to accept that my role has and is changing. The afternoon sessions in Concord know that I am rarely on the floor anymore when I am there. That reflects a few things, not the least of which is that you have two world class coaches on the floor with you during that session, and I have the utmost confidence in them. One of my roles that has gotten larger and broader in scope is being a “coach of coaches”, both here and when I travel. Our coaching staff is a reflection of the many hours they put in and we put in to us all being better.

Here comes the “from the heart” part. At Get Fit NH we are a family. Training is what we do, and I know I am biased but we have proven in the marketplace we are among the best at training and coaching our clients. But I always wanted it to be deeper than that. I want Get Fit NH to be a place that is the best part of your day every time you walk through the door. I want it to be a place where you want to come to train, not “have to go to workout”. I want you to train hard, but laugh harder. I want you to feel joy, not drudgery. And for the most part I believe we are accomplishing that, which makes me very happy.

But these things don’t happen in a vacuum. The whole team puts in a lot of effort to make it happen. The time Nancy and I spend on the coaching floor is less than half the hours we put in on any given week, and I assure you we love it and are not complaining. We have many exciting things coming down the road, including our “Performance Project”, “My Lean University”, both home study and live versions and much more to help our clients reach their goals. It’s gonna be cool!

But the reality is that in developing these things it has taken a bit of a toll on my family and my kids. I was reminded this weekend once again how short life is as a bus crash in Indiana claimed the life of a three people, including a young man my son Jeff graduated from high school with and was friends with, his wife and unborn baby. Events like that tend to narrow one’s focus, don’t they?

We are currently looking for another coach to hire and develop, so we can continue to expand our offerings and shift some of the load when appropriate. When one of us steps out of a coaching session it doesn’t mean we don’t want to be there, it just means that someone else is equipped to do a better job than we can. It doesn’t do you any good to have a tired and burned out coach on the floor, now does it? 🙂

I just want you to know that I care very much about all our clients, even y’all out in Epsom who I don’t know well or sometimes don’t get to meet for awhile. In staff meeting we all sit around and gossip about every one of you. 🙂

Ok, not really, but we do talk about your progress, injury updates, how to get you back in here when life gets in your way – the important stuff that helps us help you.

I hope this makes sense. None of our staff is going anywhere (that I know of).  This note is just an attempt to let you know what is going on in our efforts to provide you with the tools you need to keep Making It Happen.

With Deepest Respect and Affection.

Coach Dean

Success Story. Physical Therapy Student Emma McPhail

It has been great having Emma with us this summer as she is on clinical rotation in NH for her PT studies. Good thing you came to New Hampshire to cool off this summer, huh Emma? 🙂

We really appreciate Emma sharing her thoughts about Get Fit NH with y’all – take a look!

You Refer – Get Fit NH Rewards

Words can’t thank-you enough for trusting Get Fit NH enough to share us with your friends, family, co-workers and neighbors, which is why we have a Rewards Program!

There is no better way for us to share our passion for helping people move better, get healthier and look and feel great than when we have our amazing clients tell them for us, so thank-you very much.

Here’s our Referral Rewards partners for July (so far). Keep spreading the word!

(P.S. – That’s $500.00 in them there pictures that clients just like you have earned – just sayin’) 🙂

New “Ninja” Summer Smoothie Recipes Are Here!

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:

• one cup of either unsweetened almond coconut milk, unsweetened vanilla or chocolate almond milk, or unsweetened coconut milk
• one scoop of vanilla or chocolate whey protein powder (I am hooked on the SFH brand because it is from local, grass fed, free range animals; thanks for finding this brand!!!
• a cup of frozen fruit of your choice (I always use what is in season, organic, & local; well except for pineapple, bananas & mango; can’t find local for those) 🙂
• 2 handfuls of organic spinach or kale
•  Then more almond/coconut milk if needed for thinness if desired.

My favorites:

 “That’s Just Peachy”

• unsweetened vanilla almond milk
• vanilla whey protein
• Dash of real organic vanilla extract
• frozen peaches
• Spinach

“Pineapple Colada “

• Unsweetened coconut milk
• Vanilla Whey protein powder
• Frozen pineapple
• Spinach
• Throw in some unsweetened shredded coconut if you want a “pulpy” taste

“Chocolate Banana Peanut Butter”

• Chocolate Almond milk
• Chocolate Whey protein powder
• 1 tsp of unsweetened cocoa powder
• 1/2 frozen banana (if it was a large banana)
• 1-2 tbsp of organic peanut butter
• Spinach or kale

“Chocolate Almond Cherry”

• Chocolate Almond milk
• Chocolate Whey Protein powder
• 1/2 tsp chocolate cocoa
• Frozen cherries
• Spinach or kale
• Dash organic almond extract

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!

30 Challenges In 30 Days Starts Next Monday, July 29 – Sweet!

Ahh the dog days of summer!

What is it about we New Englanders anyways?

When the sun is out it’s too hot! And then we are surprised that it actually rains around here too – weird. 🙂

I say we get our minds off things we cannot control (like the weather) and focus on some things we can control – way more productive, wouldn’t you say?

30 Challenges in 30 Days

Every day starting Monday July 29th you will get a new challenge for the day. It will be posted on our Facebook page located here: https://www.facebook.com/getfitnh, so make sure you “like” us to get the daily update.  After you complete the challenge post that you completed the challenge and if required how you made it happen.

Since some of the challenges require you a little preparation or forethought, we will post the next few days ahead of time here on the blog to help you out. I assure you that every single one of these things is something you can do, and when you do them your body will thank you that you did!

We will also come up with a little something something for everybody who completes all 30 days, so don’t skip days!

Here’s the first 7 days so you can get prepared:

Day 1: Drink at least 64 ounces of water

Day 2: Don’t eat after dinner

Day 3: Eat 5 servings of Vegetables (http://www.getfitnhbootcamp.com/11841/s3-2013-habit-3-eat-vegetable-with-each-eating-opportunity/)

Day 4: Do not eat anything out of a bag, box or can

Day 5: Eat at least 20 grams of protein at 3 meals (http://www.getfitnhbootcamp.com/11759/s3-2013-habit-2-eat-lean-protein-dense-foods-with-each-meal/)

Day 6: Visit a CSA or local Farmers Market

Day 7: Prep your food today for tomorrow (cut veggies, pack lunch, etc.)

See? All those things are things you can do, so let’s Make It Happen!

Who’s In With Me?

Sizzlin’ Summer Slimdown Lives!

Mae Lynn absolutely proves that you can learn to be a “lean eater”. It might take a little time, but anything worth doing is worth sticking with. Learning to eat is no different than any other kind of learning. Repetition of the right things leads to mastery. One day at a time gets you from fries to fantastic!

“Just thought you would want to see that S3 has not fallen by the wayside around here. We’re getting ready to head over to Maine for Henry’s surf lesson. I’m having breakfast while packing our lunch.

I always used to pack for Henry due to allergies, but now it’s everyone! Here’s breakfast and lunch. The salad has romaine, spinach, leftover coconut chicken, fresh tomato, avocado, sunflower seeds and Coach Nancy’s salad dressing. Breakfast is the rest of the avocado so it doesn’t turn brown, more sunflower seeds, and Greek yogurt with a side of strawberries and cottage cheese.

It’s a long way from lobster rolls and sweet potato fries, huh? 😉

That’s what a year with you guys has done for me. Thank you.” – Mae Lynn

Apple vs. Walmart. Are You Worth More Than An iPhone?

Nancy and I just got back from spending time with some amazing coaches and business owners.  The first two days I was down there I had the opportunity to sit down and talk shop with 20 of the best coaches and fitness business owners in the country. One of those is a really sharp dude by the name of CJ Easter. If you follow college football at all you may recognize the name as a few years back he played cornerback for Standford football. After day 2 CJ cranked out a fantastic note to his clients and future clients, and I wanted to share part out if with you.

“Just learned a valuable lesson from my business coach:

“To thrive long term in business, you either have to be the best or the cheapest”

Let’s look at Walmart.  They are known for “Always Low Prices.”  If you want to save money on something, you head to the nearest Walmart.

Now let’s use Apple as an example.  As I sit in this room with 20 of the top fitness entrepreneurs in the country, 75% of the laptops and phones are Apple products.

Could anyone one of us chosen a cheaper option that served the same purpose?

Yes, but Apple has built the reputation and brand of being the best, so we continue to invest in their products despite the premium price.

Both Apple and Walmart are thriving businesses, but with vastly different business models.

As consumers, we make these decisions on a daily basis:

The Best vs. The Cheapest

(and here’s where this comes to to you….)

When it comes to your health and fitness which one are you choosing?

Are you investing in luxury items elsewhere in your life (cars, clothes, and coffee), but choosing the cheap route for your body?

Did you spend $200 on that Lulumon gym outfit, but never use it because no one is holding you accountable?

You may spend a few hours per day in your cars and clothes, but you spend 24 hours per day in your body (and you only get one of those).

You can invest in your health and fitness now or pay for it later. (And last I checked, hospital bills area lot more expensive than a trainer)

If you’re tired of your cheap gym membership and cheap results…

And if you’re ready to make that investment in your health and fitness…

We’re here for you.  

Just drop me an email when you have a chance.

We’re not the cheapest, but we strive to improve everyday to be the best.”

I couldn’t have said it better myself, which is why I didn’t. 🙂

You can go anywhere to sweat, but if you want to achieve results, make the most of your investment by choosing wisely. Accountability, support, and a plan that fits you.

Are you a Get Fit NH client already? Then make sure you are taking advantage of the benefits of training with Get Fit NH. Read the daily nutrition newsletter, get your body comp done on a regular basis, review your goals with us, keep up on your FMS, come to the nutrition seminars, and most of all come in with the attitude that you are getting better every day.

Sitting on the fence? It’s time to get in here and see what you can really accomplish. You deserve the success you desire. But it takes more than making a decision in your mind.

Coach Martin Rooney shares this formula.

D-A=0

Decision minus Action = Zero.

And nobody likes feeling like a Zero! 🙂

Take action today by registering for your free 2-week Tryout.

You have everything to gain.

Invest Wisely.

Coach Dean

Success Story – Jon Chorlian

It is always a tremendous feeling as a coach when a client embraces change right away and is rewarded by tremendous results for taking the leap and making it happen. Jon is one of many such clients. It is my hope that his success will show you what can happen when you commit fully. Thank-you Jon, and keep enjoying life!

“Dean,

I want to thank you for everything that you and Get Fit have done for me.

As you know, I have been going to Get Fit for 8 months.  My story is probably like a lot of people who have started at Get Fit or are considering going to Get Fit.  I’m 46.  From age 20 to age 40 I went from about 150 pounds and being in great shape to about 160 pounds and being in good shape.  Since 40, though, the wheel started to fall off a bit and by the time I started at Get Fit I was up to about 180 pounds and was in (at best) OK shape.  Finally, I accepted that this pattern was going to continue unless I really made a big change.

From the minute I first opened the Get Fit “welcome packet” I bought in.  For me, this was pretty easy because it was so obvious to me that while you run a great business, you really do care about each of us at Get Fit and will do everything that you can to help us to be healthy and fit.  For me, one of the most valuable things that you do is to sift through all the fitness/health/diet science (which can be overwhelming) and distill out for us what is really important (and therefore we can actually follow).  As you have taught me, those “pillars” really are:

•    Whatever you weigh, you will be healthier and feel better if you exercise/train, but really weight depends on what and how much you eat (as you say, you can outeat any exercise regimen …)
•    If you want to lose weight (and then maintain that), the diet rules are pretty simple:  Eat more frequently but smaller meals; eat protein and fruits/vegetables at most of those smaller meals; don’t eat “crappy” carbohydrates; limit “good” carbohydrates (whole grains, etc.) to shortly after exercise; and try to limit the number of calories you drink (no cream/sugar in coffee, etc.).  And just as importantly, make sure you do this 95% of the time, not 100% of the time – in other words, you still have to treat yourself sometimes …

During my first 3 months training with you and following your advice, I consistently lost about 2 pounds/week , and got down from about 180 pounds to about 155 pounds.  For the last 5 months I have stayed right at 155 pounds.  Quite simply, I feel great – just in general, but also playing hockey and doing other things I love.  Also, almost none of the aches and pains that I was getting used to as I got older, and I haven’t been sick at all (not even a cold this winter).

I realize that staying this way for the rest of my life is going to take a lot of continued work, but you have taught me how to do it.  Thank you.

Jon Chorlian”

Ice Cream, We Scream….. No not really, BETTER!

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

• 1 cup unsweetened almond milk (vanilla works great)
• 1 Tablespoon Cocao nibs
• 2 Tablespoons Natural peanut butter
• 3 Scoops of Chocolate UMP
• 4 Cups of ice

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)

• 1 cup of 1/2 and 1/2
• 4 cups of ice
• 3 scoops of vanilla UMP
• 1/4 teaspoon vanilla

( 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!

“Exercise Your Independence” Brunch Recipes

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

• ¼ cup uncooked old fashioned rolled oats
• 2 Tablespoons of water
• ½ cup Greek yogurt
• 1-1/2 teaspoon chia seeds
• ¼ cup blueberries (or enough to fill 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

• Frozen mixed berries thawed
• ½ cup plain yogurt
• 6 walnuts

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!

• 1 cup whole wheat flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• 1 ½ cup bran
• 3 Tablespoon butter
• 2 Tablespoon molasses (honey works well too)
• 1 egg
• 1 ½ cup milk

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!