Use It or Lose It!

I am sure most of us have heard that little ditty, but is it true? Turns out when it comes to exercise it is! Researchers put new exercisers on a conditioning program for eight weeks, which resulted in dramatic improvements in cardiovascular fitness and aerobic capacity. After the eight week period they stopped exercising altogether for another eight weeks, then tested them again. The results? They lost all their aerobic gains and returned to their original fitness levels – not cool! Other studies have shown that deconditioning can occur in as little as three weeks!

The take home? If you want lifelong fitness, training has to be a lifelong pursuit. Regular exercise (3 or more times a week) is best, but  your gains can be maintained with as little as two days a week of hard training. Spring is here and summer is coming, but training doesn’t stop. Coach Nancy rightly says that we train hard so we can get out and hike, and bike, and garden, and do other outdoor activities without being miserable the next day. It’s always cool when a client comes up to us (like happened 3 or 4 times to just me in the last couple weeks) and says “I (gardened, packed all my stuff because I am moving, chopped firewood) and I wasn’t sore because of the training we do at bootcamp”. There’s nothing like a hard days work and having energy to spare!

Your health and fitness doesn’t take a vacation. Your lungs keep breathing and your heart keeps pumping. Without exercise your muscles get flabby which makes you crabby. 🙂

Start planning now to keep fitness in your life all year long!

Make It Happen,
Coach Dean

It’s Not Too Late to Vote in the “Cappies”

Time is almost up to vote for “Get Fit NH Bootcamp” in the Concord Monitor/Insider “Cappies”.

We would be honored if you would vote for us and all the rest of your capital area favorites!

Please click here to vote!

Thank-You!

Our Latest Contest – Check In And Win!

Alright guys, here we go! A super easy way to get your Fiji Water or Myoplex Recovery drink for zero, zip, nothing, nada – like free already!

Here’s all you have to do:

1) Get the Foursquare app for your iPhone, Droid, Blackberry, Palm, etc.

2) When you arrive at Get Fit NH Bootcamp at either location “Check In” using Foursquare

3) Check in 5 times over a 10 day period and you will unlock the special and win your choice of Fiji or Myoplex

This special runs through the month of May, so you have no excuse for not cleaning the cooler out!

Make It Happen!

Dean

Nancy’s Nutrition Logs

Date 4/19

4:20 am 1 scoop UMP protein powder in 18 ounces of water

8 am 1 cup oatmeal, ¼ cup of yogurt mixed with 1 scoop UMP vanilla protein powder, ½ cup mixed berries, and 1 cup of coffee with truvia, almond milk, and cinnamon.

11 am 1 slice of crustless quiche, 20 ounces of water

1 pm Capri burger- 4 ounces (mozzarella, olives, pesto, no bun) Southwest burger – 3 ounces (Cheddar cheese, salsa, yogurt taco sauce, no bun) served on a bed of spinach, 40 ounces of water

3:40 pm 2 prunes, 2 dried apricots, Smoothie (12 almonds, 6 ounces of plain yogurt, ¼ cup of mixed berries), 20 ounces of water

7:15 pm baked chicken (3 thighs), spinach salad with homemade olive oil/vinegar dressing

Date 4/20

Health fair from 8-3 so I was out of the house, I packed what I needed for food.

7:40 am 1 cup oatmeal, ¼ cup of yogurt mixed with 1 scoop UMP vanilla protein powder, ½ cup blueberries, and ½ cup of coffee with truvia, almond milk, and cinnamon

9:45 am ¼ cup of almonds, 1 cup dried fruit (prunes, apricots, raisins), 16 ounces of water

11:50 am red pepper strips, baby carrots (1 ½ cups), ½ cup hummus, 1 scoop UMP vanilla protein, 34 ounces of water

1:10 pm baby carrots (10), 1 scoop UMP vanilla protein, 34 ounces of water

5 pm Cajun chicken (grilled, 1 breast), 1-cup green beans, 2 cups spinach salad with homemade olive oil/vinegar dressing, ½ grilled onion, 20 ounces water

7:40 pm 1 scoop chocolate UMP protein powder mixed with 2-teaspoon natural peanut butter and water, 20 ounces of water

Date: 4/21

4:20 am 1 scoop UMP protein powder in 18 ounces of water

8 am 1 ½ cup chili, ½ cup of oatmeal, ½ cup of mixed berries, 20 ounces of water

11:40 am salmon cakes, summer squash and zucchini sautéed, 1 strawberry, Starbucks coffee with cream, 20 ounces of water

1:35 pm ½ of a cucumber, ¼ cup of hummus, 40 ounces of water (still sipping on the coffee)

3:10 pm Caribbean chicken (1 breast, grilled) with pineapple salsa, spinach salad with olive oil/vinegar dressing (homemade), 20 water

5:40 pm ½ of a green pepper, 3 ounces of chicken, 20 ounces of water

My food plan and therefore my food logs are designed to help me reach my goals. Your goals could be a lot different, and therefore you might eat differently. In general however eating like this would be a great start for most of us. Questions are welcome!

Coach Nancy

Client Goal Assessment Breakdown – It’s All Here

Wanted to share with you a fantastic goal assessment worksheet from one our our Get Fit NH Bootcamp “Supahstahs” (Your second goal sheet for S3 is due Friday the 22nd – make it happen!)

It includes an evaluation of her last 4 weeks and sets new goals for the next 4 week period. It is honest, thorough and specific, which are all keys to both setting and reaching your goals.

I have edited for length and content, to protect the not so innocent 🙂  There is a lot of great stuff in here – read and then take action!

***

Did I reach my specific goal for this period? What are the reasons I did or did not reach my goal? What did I learn this month?

I did not lose 8 pounds this month, but I did lose weight and bodyfat.  I may not have reached my goal because I continued to give myself a “cheat day”/meal the first two weeks and ate a piece of pizza and some macaroni and cheese during recovery week.  Also, my body may be unable to lose 2 pounds every week now that I am closer to my goal weight.  I learned that I can live quite happily without any processed foods or alcohol AND that I can survive social situations without drinking at all.  Additionally, I learned the importance of rest and recovery despite how much I hate it.  I learned that I have gotten much smaller than I thought and that I may have to focus on goals outside of the scale pretty soon.

What will I do differently next month? (complete sheet for next 4 weeks)

I will allow a small cheat snack rather than a cheat day or meal every two weeks rather than every week like before.  I find that if I do not give in to cheat meals my cravings for the food disappear entirely.

What do I want to accomplish in my fitness program (nutrition, exercise, and mindset)? The following are my outcome goals for the next four weeks:

Outcome related goal: I would like to lose 3% bodyfat in the next 4 weeks

How I will achieve this:

I will eat more greens each day
I will get my healthy fats in, and I will work to get them in a variety of forms
I will not eat after 7pm
I will workout hard during bootcamp
I will workout one day during my weekend  (Coach Dean says – still struggling with that recovery, huh 🙂

Why do I want to accomplish these goals? How important are these goals to you?

I want to accomplish these goals because I want to see how much I can improve my body.  Now that I am starting to appreciate my figure I want to see how far I can take it in a healthy mindful way.

How do I know I want those results?

Because I visualize being successful every night before I fall asleep. I went to this store (several but this one in particular) and it had this fabulous green dress only available in a (size). I could never have worn it before.  Now, not only did it fit, it looked awesome and I am wearing it to Easter.  I can’t give that up.  I also feel powerful because I know that not only do I look fit, I actually am fit.  I didn’t think of myself as an exercise person in high school or college, now I not only see myself as an exercise person… I get grumpy without my daily workout.

I’ll do just about anything to reach my goals but this: (Be as specific as possible)

I will not resort to extreme measures [liquid detoxes, stimulants, or exercising with sweats on to cut water weight] nor will I completely cut fruit. (I have already cut alcohol and refined carbs so I have gotten past those hang ups)

When I reach these goals, what will I do for myself and how will I feel?

I will continue to feel fabulous, revamp my wardrobe, and be fearless.

My past record of attaining my fitness goals is:

Good. As far as attaining fitness goals I normally do, however I tend to be lax on my eating habits.  I am not falling off the wagon.

What will make this time different?

It totally is different because I am a force and I have decided that it is time to be fit and thin.  When I decide to do something in my life, nothing can stop me.

***

Absolutely love that attitude – the only one that can stop you is you!

Be Unstoppable!

Coach Dean

15 Tips For Rapid Fat Melting

Just wanted to share this article from registered dietitian Jayson Hunter, the Head of R&D over at our partners at Prograde Nutrition.

If you have been training with us and/or following the blog these 15 Tips should look very familiar, and for good reason. They are research based and just as importantly results based. These are what our most successful clients do to lose bodyfat, gain lean/muscle/tone, and perform at their best.

My favorites are #’s

5

10

13

14

&

15

Which one of these are you going to start doing today?

Check out Jayson’s Tips clicking here.

Make It Happen!

Coach Dean

Sizzlin’ Summer Slimdown Contest Update

Can you believe we are in the middle of week 6 of S3 already?

The individual competition is extremely tight, with 25 participants achieving perfect scores so far – that is amazing consistency and it is reflected in habits being built and results being earned.

The class competition is heating up too, with 3 classes within striking distance of winning the prize!

Don’t back down now!

Just because you don’t have a perfect score doesn’t mean you shouldn’t keep on keeping on! The habits built into this contest are foundational to weight control, building a lean body, and having maximal health.

It’s your choice, you choose what you eat, you choose if and how hard you train. You choose to get extra sleep rather than an extra hour of TV. You choose your level of alcohol consumption. These choices directly affect how quickly you make progress toward your goals.

As the Knight Templar said in “Indiana Jones and the Last Crusade” (love that movie)

“Choose Wisely”

Make It Happen!

Coach Dean

Greg Shares How Get Fit NH Bootcamp Makes The Difference!

Although the primary goal of many of our clients is to lose bodyfat and get lean (“lose weight”) it’s not all about what you see from the outside. What is going on inside is just as if not more important. Greg tells us that he is doing both, losing the weight and getting healthier. Take a look at the results from his latest physical.

Keep up the great work Greg!

Hi Nancy,

Hope your having a great time!

Had my physical today and what a difference! Attendance and participation at Boot Camp has certainly impressed my APRN! Weight is down, my blood pressure is 120/78 and my labs are not only normal but looking back has made a drastic change.

• Fasting glucose is 100, it had been 125 in October 2009.
• Total Cholesterol is 157, down from 165 last June.
• HDL 50 (38 last year).
• LDL 96 (100 last year).
• Triglycerides 56 (137 last year).

She was impressed with the HDL and Triglycerides!

Next visit we are discussing stopping some of the meds which is one of my goals.

Thanks for giving me an opportunity to improve my health- I realize I do the work but you provide the environment to succeed.

See you Monday,
Greg

First Notice: Schedule Revision For May & 2 Happy Events

Man I am getting old! Ok, I don’t feel old, but since this is the second of my kids to get married in the last couple of years you would think so!

Because of the marriage of our son Jeff to the wonderful Kimberly on May 21st, that week training will be Monday, Tuesday, Wednesday only (May 16, 17, & 18). We will be leaving early Thursday May 19th to head down to North Carolina, and be back for training on Monday May 23rd.

This is a happy event, but it is also a happy coincidence for those of you who wanted to run/walk the Rock ‘N Race but didn’t want to miss evening training. Because there is no evening training that Thursday night, there is absolutely NO EXCUSE for you not to get out there with Team Captain Coach CJ and get after it!

If you have never done the Rock N’ Race you do not want to miss out on the party. All ages and levels of fitness participate in the fun event to benefit a great cause – the Payson Cancer Center at Concord Hospital. It is not too late to get in on the action, so register for the 9th Annual Rock N’ Race Here!

You have been informed, now go Make It Happen!

Coach Dean

Coach Nancy, Sven, and the Band Man

Got some video of Coach Nancy cranking it out with Dave “The Band Man” Schmidt and BJ “Sven” Gaddour.

Good Times!