Schedule Updates & Recovery Week Reminder

As Christmas approaches and the holiday season is upon us,  we just wanted to make sure we are all on the same page for our last recovery week of the year and let you know we have posted the 2012 Training Calendar.

We are running a full training schedule right up through Friday December 23rd, with the week between Christmas and New Years as a scheduled recovery week.

We will be back to training on Monday January 2nd!

If you are a fairly new client, you may have never heard of, never mind experienced what a recovery week is all about.

It is always amazing for me to see the new skills, strength, stability and stamina (how’s THAT for some alliteration?) that each training phase brings our clients.

One thing that many of us have a hard time wrapping our head around is the concept of recovery. To get some of you to take a week off is like we asked you to stop breathing, but it’s the hard chargers that often need it the most.

This time of year is a great time to schedule a week off of training for a number of reasons. Lack of sleep, added stress, and less than optimal nutrition choices makes it even tougher than normal to recover adequately from your training.

At Get Fit NH, we are not just trying to beat you up, no matter what you think. (Can you believe someone actually called me “mean” today?)

The point is to get Better, and getting better means recovering from training session to training session, week to week, month to month,  and training cycle to training cycle.

And that means taking a week off from training a few times a year.

Over the years we have written much on the subject of recovery, so don’t just blow it off as unimportant.

We as your coaches are responsible for providing you with the best training program that we can.

You are responsible for executing that plan, and part of that plan and thus part of your responsibility is recovery.

Here are some links to the info you need to know to have a great recovery week. One that will leave you refreshed and ready to attack the next phase of training.

Read up, and then Make It Happen!

Recovery Is Where The Magic Happens

I Hate Recovery Weeks

Rest, Recover and Regenerate, It’s Not Optional

 

 

Jingle Bell Run 2011 was a Great Success!

Get Fit NH Bootcamp rocked it at the 2011 Jingle Bell Run to benefit the Arthritis Foundations.

Top Fundraising and largest team – Great Job Everybody!

It was great to see y’all at the open house afterwards – thanks for coming!

Referral Rewards 2011

Hey guys, we updated our popular Referral Rewards Video from last year with the pictures from all you amazing people that referred to us THIS year.

Just this year you have earned $4800 by telling your friends, family, neighbors and co-workers about us!

Let’s shoot for $5000 and a solid 100 for the year!

Are you in here?

Meet Dr. Brett Coapland

Dr. Brett Coapland  has been one of our “go to” experts when we have a client who comes to us with an injury that has remained unresolved with other methods of care. I can personally attest to a long term hip and low back issue that has been greatly helped through by using ART, and Dr. Coapland is often the first professional we recommend that our clients see for soft tissue and orthopedic challenges.

His thoroughness of evaluation and relationship with other area medical professional such as Physical Therapists and Orthopedic doctors have been invaluable to our clients as they seek to get better. The ability to get his input helps us coach you better!

Dr. Brett Coapland
Performance Health Spine & Sport Therapy

Dr. Coapland is the founder and clinic director of Performance Health Spine & Sport Therapy. Prior to his expansion into Concord, he practiced as the sole clinician of ActiveCare in New Hampshire’s Lakes Region. Dr. Coapland studied Exercise Science at Appalachian State University and is a graduate of New York Chiropractic College in Seneca Falls, New York.  He is a licensed chiropractor, Certified Strength and Conditioning Specialist (CSCS), and certified Active Release Techniques® (ART) provider.

Dr. Coapland has completed numerous endurance events including the Vermont 100 Mile Endurance Run and Ironman® Lake Placid.  He enjoys maintaining an active lifestyle  – cycling, running, hiking and chasing after his toddler daughter.   Dr. Coapland is passionate about his work and the health and wellness of his patients; he is always striving to provide the most recent, evidence-based therapies available.  As a lifelong learner in his field he regularly attends post-graduate courses to expand his knowledge and to better serve his patients.

Dr. Coapland can be reached by calling (603) 724-2297 or visit online at http://www.performancehealthnh.com/

 

 

Alcohol And Fat Loss – What You Need To Know

As a follow up to a discussion we had at a few of our Concord training sessions, here is a guest post from Dr. Saman Bakhtiar on the subject of Alcohol and it’s affects on your metabolism and recovery. 

You have a choice to make when it comes to consuming alcohol on a regular basis as it relates to your goals. Our job is to educate our clients to make optimal choices as it relates to their training goals and outcomes.

In this article Sam outlines three things you need to know as it relates to:

1. Calories
2. Fat Burning
3. Recovery

Is total abstinence necessary to reach your goals?

Probably not.

But like anything else that you eat or drink, it does need to be considered.

Here we go.

***

Alcohol And Fat Loss – What You Need To Know

Guest post by Dr. Saman Bakhtiar

This time of year we can’t avoid the Holiday parties and it’s evil twin “Alcohol”.

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So without further ado, let’s talk a bit about our friend “alcohol”

Alcohol And Fat Loss – What You Need To Know

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others.

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol And Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.

Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system. Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.
Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being.

One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.

Comitted to your health and fitness goals,
Dr. Saman Bakhtiar

Share The Joy, Donate A Toy!

Superstar client Maria Gilbert is heading up a Toys for Tots campaign, and although we got a late start, you can still get in on the action and put some joy into a child’s Christmas this year.

According to our local chapters website, here are the biggest needs:

1) We currently, as every year, are in need of toys for 9 and older boys and girls.

2) We are currently looking for vehicle donations for the duration of the campaign. Cargo vans, passenger vehicles, box trucks or flatbeds.

3) We are looking for volunteers to help in the warehouse.

Maria’s giant toy collection box is in the Concord facility, but Coach Nancy will be setting up a smaller box in Epsom and we will bring your donations to Concord.

Thank-you Maria for spearheading this effort, and thank-you for always being so generous to support worthy causes.

About the Marine Toys for Tots Foundation:

Marine Toys for Tots Foundation, an IRS recognized 501(c)(3) not-for-profit public charity is the fund raising, funding and support organization for the U. S. Marine Corps Reserve Toys for Tots Program.

Confessions of a Quitter

“Pain is temporary. Quitting lasts forever.” –  Lance Armstrong

At first glance that quote might seem harsh, but our friend Lance is on to something.

You never get over the regret of quitting.

I remember as far back as when I was 13. I had just become the first cadet in Concord on record to achieve the Billy Mitchell award with the Civil Air Patrol. One step away from being an officer. Didn’t feel like working at it anymore. I quit.

I remember when I was 19 going through the most grueling interview process ever for a very good job. If I remember there were 800 applicants and only 4 or 5 were hired. After 2 months of working to get the job I lasted 2 days. Too hard. I quit.

About 15 years ago I worked in graphic design and construction for a sign company, and I decided to start my own business on the side. I spent a lot of time and money getting setup, had a shop, bought equipment. The business didn’t come rolling in. This business thing is hard. I quit.

For much of my life if it didn’t come easy to me I didn’t think it was worth doing. It was easier to quit.

So I think Lance Armstrong is right. Quitting lasts forever, because you never forget.

And each time you quit, it gets easier to do it.

I mean there weren’t any huge consequences to any of those things in my life, or were there?

I had always wanted to get my pilot’s license.  I took ground school but never got the flight time I needed. Sticking with CAP would have given me many hours of flight time toward that goal.

Quitting that very good paying job meant I didn’t have the money to go to college, but bounced from lousy job to lousy job. Perceiving that I was out of options, I joined the Army. I am proud to have served, but it wasn’t my first choice.

The sign business? Who knows? All I know now is that I never gave it the chance it deserved.

So why am I telling you all this?

Because Quitting Hurts.

It hurts you, and it hurts the ones you care about.

Not living up to your potential robs you, your family, your community and the world of you being all you can be and the powerful things you can accomplish, if you are willing to persevere.

And yes, accomplishing your health and fitness goals has a tremendous impact on how you view yourself and how you relate with others.

If that wasn’t true, why did you start in the first place?

We have clients and readers all over the country.

You train in our facilities, or someone else’s, or maybe at home.

And you have come to discover that this training thing is hard.

It takes time, and commitment, and the willingness to change.

You need to face that reality that it does not happen as fast as you want it to, no matter how well you are doing.

When it comes down to it we have seen all sorts of training and diet programs “work”.

The common thread of success is actually doing it.

Not trying, but doing.

All in, nothing gets in your way.

As my friend Chris Mohr says, you need to F.O.C.U.S.

Follow

One

Course

Until

Successful

Because I am willing to bet you are this close to making a break through, and because of something, big or small, real or unreal, you want to give up.

I wasted a lot of energy, a lot of money and a lot of years because I quit.

For those of you who know me as your coach and personally this confession may have surprised you.

But as unpleasant as it is too tell you this story I felt it was necessary.

Because breaking the cycle and quitters mindset can be done.

And it’s not as hard as you think.

Just one time you have to stand up to the you that want to give up and shout…

NO!

Not this time.

Not ever.

I am not a quitter.

I am worth succeeding.

I can do this.

Life is too short.

Now is the time.

“Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before.”  ~Jacob A. Riis

 

 

 

Scott Shows You Aren’t Dead at 50 – Not Even Close!

Got this note and pics from Epsom 4:00pm superstar Scott Decker last week. This guy works hard, and it shows! 23 pounds lost in the 16 weeks he has been training, he is totally transforming his body, and the posture is getting better too – well done Scott!

Hi Dean and Nancy,

In addition to being thankful for family and friends this Thanksgiving, I’m also very thankful to you guys for helping me get this 50-year old body back in shape.

Removing the extra carbs from your diet is probably the best advice I could give.  I have not felt like I have “denied” myself from eating.  Eating “smarter” is the key.

Also, giving 110 % during the workouts is key.  Don’t shy away from doing that extra push-up or squat during the timed training routines, and above all don’t be afraid to sweat!!

Hope you don’t mind the “topless” photos.

Scott

Are You Coming To Party With Us?

We are putting together a great team for the Jingle Bell Run/Walk to benefit the Arthritis Foundation, and we want you to join us in the fun.

Our team is almost 40 strong and you have already raised over $2000.

Thank-You!

There is still time to get in on the fun –  Sign Up Here

Whether you join us or not, make sure you come on down to Get Fit NH Bootcamp Concord after the run and join us at our Holiday Open House. Bring along your favorite holiday dish, your family and friends and take a few minutes to relax with the GFNHBC family – Don’t Miss It!

Holiday Open House

Date: Saturday December 10, 2011

Time: 11:30am to 2:00pm

Location: Get Fit NH Bootcamp Concord

Bring: Your favorite holiday dish, you, your family and friends

Please: Give us an idea of how many might be coming by filling in the form below

Meet Amy Troy, LMT

Over the next few weeks we want to take the opportunity to introduce (or re-introduce) our allied health partners; those medical, health, and/or wellness professionals which we personally use and recommend to our clients.

In the case of soft tissue work and chiropractic care we often find that introducing the training environment (i.e. bootcamp) can reveal an issue – an imbalance or structural weakness perhaps – that needs to be evaluated and monitored. When this goes outside our level of expertise or scope of practice we are privileged to have the resources available to help us help you.

We want you to get healthy and stay healthy, and these pros can be a big part of helping you do just that!

Amy Troy has trained with us for over 3 years, so she knows what our clients go through –  a little empathy never hurts! Amy is the owner of Chichester Massage and offers all our clients 10% off massage therapy services. Do yourself (and your body) a favor and give Amy and her staff a call!

Amy Troy, LMT
Chichester Massage & Bodywork Center

Our therapists are nationally certified and state licensed with nearly two decades of combined experience and more importantly we have a passion for what we do.

That manifests itself in our commitment to continued education, attention to detail and dedication to the wellness of our clients.

We believe each body deserves unique attention. Every massage starts with a conversation about you and we’ll customize your session to target your needs and requests. After your massage, we will share self care techniques so you can continue the healing process.

We are conveniently located on Rt. 4 in Chichester and offer flexible hours for even the busiest schedules. For more information visit our website @ http://www.chichestermassage.com or give us a call at (603) 798-4669