Slamball T-Shirt Contest Winner

That's Robin In The Middle! 🙂

We received a bunch of great entries for our “Bounty is Off the Slamball” contest, but alas we could choose only one winner!

The top secret design has been handed off to Craig at Shirtmasters (no pressure to get it done now – huh guys?) so he can put his highly skilled eye to work on a proof.

So thank-you to all who entered, but a special congratulations to 9:00am Epsom superstar Robin Weddleton for submitting the winning design!

Robin will have the distinction of getting her hands on the first shirt produced, as well as copy of the best nutrition info on the planet – Precision Nutrition!

Thanks Robin!

Just One Thing

I tend to be an “all or nothing” kind of guy. Either I do something flat out, 100%, no quarter given, or I don’t do it at all.

While that might sound like a positive, often times in my own life I find that if just one little thing knocks me off track – it’s not perfect – I can get aggravated and just throw in the towel.

Even worse, if everything isn’t perfect, if I don’t have all my ducks lined up in a row right from the start, whatever I am working on may never get off the ground!

And that’s one of the reasons that I hired a coach, in my case a business coach. Nancy and I meet regularly with her in order to keep the business headed in the right direction. She helps us see what is working, map out future projects, create action steps for those projects, and then keeps us accountable to those action steps. Nancy and I are also both in separate “Mastermind Groups”, and we are each responsible every Friday to give an accounting of our week and what we accomplished.

So why am I telling you all this?

Because based on my experience with hundreds of clients, there are a lot of you that are a lot like me.

Mulling over in your head all the reason’s why you can’t, which in turn paralyzes you into taking any action at all.

In the arena of diet and nutrition I see this all the time, and my goal is to help you break out of that cycle. We can talk all day long about what your ideal nutrition plan might look like, but then a dangerous thing happens – you start thinking about it, and your mind begins creating all these scenarios and “what if’s” of why it can’t or won’t work.

Here’s what I want you to do to break out of that cycle.

Just.One.Thing

I don’t want you to worry doing everything right – right now.

Choose just one thing you can do every day and build off that.

• Not eating breakfast? Eat breakfast every day for a week. I don’t even care what, just eat something.
• Vegetables never pass your lips? Add them to just one meal every day for a week.
• Skipping Meals? Make sure you get in three every day for just one week.

Then build off that success. It might look like this:

• Add a protein to your breakfast (eggs, yogurt, cottage cheese) every day for a week.
• Eat vegetable at two meals, every day for a week.
• Leave the starchy foods off the last of your three meals of the day, every day for a week.

Follow that pattern consistently, and pretty soon you have made a significant change into both your habits and how you look and feel!

For most of us however there is another critical part of the equation. I mean, who’s gonna know if I do those things or not? Makes it kinda easy to slide…not good.

Accountability

It’s a word that grates on many of us, but in reality we never outgrow the need for it.

Our bootcamp training is built around the concept of accountability to yourself, to your coaches, and to your training partners. When you aren’t here, you are missed and we let you know about it! 🙂

As your coaches, we understand that some of you want more accountability in the area of nutrition and body composition as well. As your coaches we want to help those of you who want more education and accountability.

I asked Coach Erin to come up with some concepts of what such a program would look like, and she did a fantastic job of outlining what we are now refining and will be rolling out to you in the coming weeks. I am confident you will be thrilled with what’s coming down the pike!

But that doesn’t mean you should wait around and do nothing!

Here’s a summary of what I have learned from my coaches that applies to you too…

• Don’t wait for perfection to get started
• Don’t expect everything to go perfectly once you have started
• Don’t try to do everything at once
• Be Accountable

So let’s hear it. In the comment box below tell me Just One Thing you are going to start doing today.

Make It Happen!

Coach Dean

Mark Your Calendars!

Wanted to make sure you mark your calendars early for some great seminars and events going on around here in August!

Our next Client Success Seminar will be held Tuesday August 16th from 6:45pm to 7:45 pm at Get Fit NH Bootcamp Concord. We had a great time and a great turnout at July’s seminar, so let’s keep that momentum going! We highly encourage you to bring your “support system” with you to that meeting, whether it’s family, friend or even co-worker. The more they know, the more they can help you!

We are planning a Client Appreciation Cookout on Saturday, August 20th. Our pro party planners are still putting together all the details, but we would love it if you would set aside a couple hours to come relax and unwind with us – Mark It Down!

There is still time to get in on the “Spartan Sprint” at Amesbury Sports Park on Saturday July 27th. For me the series of “Adventure” races that we are doing this summer and fall gives me something to train for (besides the sheer joy of sweating of course 🙂 and keeps me focused on a goal. Get out there and have some fun. You can get all the details by clicking here.

Client Success Workshop Next Wednesday

Hey guys, our next Client Success Workshop is scheduled for next week! All clients are welcome to come find out how to get the best possible results at Get Fit NH, but we especially encourage those who are new with us or have never attended to come on out.

We’ll talk training, nutrition, accountability, goals and more. We always have a great time, so come on out!

Date: July 20, 2011

Time: 6:00pm to 7:00pm

Place: Get Fit NH Bootcamp Epsom

Designed With You In Mind

I received an email from my friend and fellow fitness pro BJ Gaddour (Sven) where he mentioned he was asked to comment on in article on MSN Fitbie called “Is this workout completely insane?”, referring to the latest infocommercial craze “Insanity”.

You can check out the article and his complete comments here http://fitbie.msn.com/get-fitter/workout-completely-insane

In the email he went on to highlight some concerns beyond the protocol itself, which included lack of progressions, modifications and the high volume of plyometric work. I know BJ well enough to know these are legitimate concerns, not just the ranting of another jealous trainer.

His email got me to thinking about a subject near and dear to my heart, which is quality program design. One of the best tools we can put in your hands is the knowledge why you are doing what you do when you train with us, so please read on.

There is much more to effective and safe program design than meets the eye.

I remember the first time I sat with the coaches at King Sports International and started going over the concepts of effective program design –  it was truly mind boggling to me.

The way our bodies are designed to move is truly incredible. Single joint, multi-joint, unilateral, bilateral, vertical, horizontal, push, pull – and that’s just the upper body!

Since that time I have had the opportunity to write hundreds of training programs taking thousands of hours, and spent more thousands of hours on the training floor with clients. I’ve gotten a bit better at it over the years, but the learning and refining never stops.

So you may be asking yourself “What’s the big deal?”

Well let me preface by saying that just about any program will get you some level of results, at least when you are newbie.

But then reality sets in and one or more things happen:

• Progress stops
• You get hurt
• Progress stops because you get hurt

And while there can be more reasons than program design why these things can happen, it is a common culprit.

Thought I would show you an example of movement types and parameters we use when considering our program design, just to give you an idea of what it involves. Keep in mind that exercise selection is just one of many parameters that are considered when designing strength training.

Others include number of sets, length of set, rest between sets, rest to work ratio, etc. We also consider the ratios between pulling exercises, which tend to be neglected resulting in injury, and pushing exercises. Same thing goes for hamstrings versus quads (back and front of legs).

I haven’t given examples for every exercise, but you’ll get the idea.

Upper Body Movement Patterns

Vertical Push
Unilateral
Single Joint
Multi Joint
Bilateral
Single Joint (lateral raises)
Multi Joint (push press)

Vertical Pull
Unilateral
Single Joint
Multi Joint
Bilateral
Single Joint (pullovers)
Multi Joint (chinups)

Horizontal Push
Unilateral
Single Joint
Multi Joint
Bilateral
Single Joint (t-raises)
Multi Joint (pushups)

Horizontal Pull
Unilateral
Single Joint
Multi Joint
Bilateral
Single Joint (t-raises)
Multi Joint (partner band rows)

Lower Body Movement Patterns
Quad Dominant
Unilateral
Single Joint
Multi Joint (1-leg trx squat)
Bilateral
Single Joint
Multi Joint (goblet squat)

Hip Dominant
Unilateral
Single Joint (1-leg stiff leg deadlift)
Multi Joint
Bilateral
Single Joint
Multi Joint (KB swing)

Trunk (Core)
Stabilization (plank variations)
Flexion
Extension
Rotation (sprinkler heads)

Within each one of these patterns are myriad progressions, regressions and modifications.  Each training week is programmed within the current training cycle to keep your progress moving forward and your body feeling good. Flexibility training, soft tissue work, and even our training schedule is designed with a purpose in mind.

The beauty of great program design coupled with great coaching is that your program is individualized in a group setting, and it’s a lot more fun and effective to have someone to sweat with!

The bottom line is the real Insanity is choosing to train somewhere else! 🙂

Thanks for choosing to train with us, and keep…

Making It Happen,

Coach Dean

Bounty is off the Slamball, but you can still win!

Alright guys, I am crying uncle, because of your Get Fit NH Bootcamp awesomeness!

As most of you know we put  a bounty on the slamballs – you break one, you get $50! Well an unexpected turn of events occurred – our training methods are so effective 🙂 that you are breaking a ton of them. The picture to the right of you shows the carnage over the last few months, and you have broken 3 in the past two weeks!

Now I don’t expect you to stop the max effort, but it’s getting a little expensive to replace the med balls and pay the bounty, so this is what we are going to do…

Have a contest!

We are going to give a custom “Slam Ball Buster” T-Shirt to everyone who breaks one, and we want your help coming up with the design.

So come up with your best “Slamball” worthy design and slogan, and the totally impartial judges will deem the best and get them printed up!

The winner of the design contest will of course get their own shirt plus a copy of Precision Nutrition V3 ($97 Value!)

So let’s see what you got, and…

Make It Happen!

When’s the last time YOUR doctor said “Wow”? (in a good way:)

Got a couple notes last week from two guys in our 6:30am class that were a great encouragement to me and a testament to what hard work, consistency, dedication and solid programming can do for your body, and more importantly your overall health.

Thanks for the notes guys, and keep up the great work!

“Just a big thank-you to (Get Fit NH) Bootcamp. It’s been 2+ years since my last physical. The first thing out of the Dr’s mouth was “wow”. He asked me what I had changed. Of course I asked him why. He said it’s because I had lost 30 pounds since my last physical. I told him about (Get Fit NH) bootcamp 4 times a week for one hour along with diet changes. All my blood work was good as well. I did throw in some good words for you !! He told me to keep up the good work. He explained the long term benefits to my health and well being by better eating and weight control. Thanks to you and your staff for helping me “make it happen” – Jere

“I highly recommend Get Fit NH Bootcamp…my pants don’t lie! Since starting in January of this year I have lost 4 inches on my waistline, 2 pant sizes and dropped 30lbs. I have not been at this weight or size in over 20 years and Dean and CJ helped me get their in less than 6 months. It works because you have a team behind you, don’t keep trying to go it alone…get to camp!” – David

Arthritis Foundation Fisher Cats Night

Come join us and help support the Arthritis Foundation of NH by purchasing tickets to the New Hampshire Fisher Cats game on Saturday, July 9, 2011. Tickets are just $8!

$3 of each ticket purchased goes to support the Arthritis Foundation of NH.  The Fisher Cats will take on the Boston Red Sox affiliate; the Portland Sea Dogs at 7:05PM.  You can Play USA Subs Baseball Bingo to win prizes, and stay after the game to see a spectacular fireworks show!

To Purchase Tickets click here and use the special offer code: ARTHRITIS, then select Box Seat Sections 115 or 116 for ticket location. Each ticket purchased goes to support the Arthritis Foundation of NH.

Thank you so much for your support, we look forward to welcoming you out to the ballpark on Saturday, July 9, 2011.  For more information or for questions please contact Patti Maccabe at 603-224-9322 or pmaccabe@arthritis.org.

Are You Up For The Next Challenge?

As you probably know by now, a group from Get Fit NH Bootcamp participated in the Warrior Dash last Saturday, and I gotta tell you, it was the most fun I had on two feet in a long time!

It got me to thinking, if an old guy like me can do it, why can’t you? In fact I would highly encourage you to take advantage of the opportunity you have over the next few months to sign up for a race and Make It Happen!

99.9% of the participants in these shorter “sprint races” finish. Will it take you out of your comfort zone? If you haven’t done one before it probably will. I admit, I was nervous before this one, I really had no idea what to expect. Turns out any fears I had quickly went away after the first uphill climb, quick turn left down the hill, and then get down to business. The other runners on the course we supportive and a lot of fun to be with. From 14 to 74, all ages, sizes and shapes.

Don’t just take my word for it – Ask Bob, Tim, Sarah, Karen, Kim, Taylor, Dennis, or Chelsea, just to name a few of your fellow bootcampers who were there.

Nancy and I have signed up (along with some of your bootcamp teammates) for two more races this year (so far :).  Details below, we want you to be there with us.

Spartan Sprint

Amesbury Sports Park, Amesbury MA.

Saturday August 27th

Nancy and I are running at 2:00pm

Details and Signup Here

Renegade Playground Challenge

NHIS Loudon, NH

Saturday October 8, 2011

We are on Karl and Jill Edelmann’s team “Not In It To Win It” (worst team name ever :), and are running in the 11:20am wave.

Details and Signup Here

Look if I can do it you can do it – Make all that hard work in the gym pay off and get out and play!

We look forward to seeing you there!

Dean & Nancy

Now Available – PN & Resistance Bands

Just a quick note regarding some additional inventory items we will be (aiming) to keep in stock, per your – our valuable clients – request! We’ll help pick up the shipping, so don’t miss out.  Don’t forget that we stock UMP Chocolate and Vanilla for our clients at the best price anywhere, so don’t buy garbage protein or pay too much – we got what you need!

New Items:

Precision Nutrition V3 – THE standard in nutrition for fat loss, sports performance and just overall great health! This is the system that Coach Dean used to lose over 80 pounds and still uses to maintain. Coach Dean was the first PN Certified Nutrition Coach in the State of NH.  Price – $97

Purple Resistance Bands from Performax – Dave Schmidtz has developed what we have seen to be the best constructed, most durable band on the market, and the “purple” is fantastic for the recovery stretching and flexibility work we know we need to do more of!  Price – $20 ea.

These items are due in next week, please click the item links for more info.

Make It Happen!

Dean & Nancy