Important S3 Contest Information – Food Journal Scoring

Can you believe the Sizzlin’ Summer Slimdown has crossed the halfway point already?

Incredible!

We are just a few short weeks from awarding some super prizes, and the competitions is close – Keep Up The Great Work!

A huge part of the contest is keeping a food journal. It has been proven that keeping a record of what you eat on a regular basis leads to quicker fat loss and helps you keep it off. When you don’t journal, you don’t get an accurate picture of the quantity or quality of your nutrition. We are very good at fooling ourselves into thinking we eat less calories and have made better choices than we really do!

Anytime someone asks us for nutrition help the first thing we are going to ask for is a 3 day food journal. Without it we are just guessing, and so are you. 9 times out of 10 an unwillingness to journal means an unwillingness to face facts. If you want to make progress – Make It Happen!

So by now you have gotten into the habit of keeping a journal, so here’s the next step to evaluating your nutrition choices.

From now on when you turn in your food logs we want you to score yourself using the following simple criteria:

Did I consume Protein, Produce and Water (PPW) at this feeding opportunity?

If so, put a “1” next to the entry for that feeding opportunity (meal).

At the end of the day add up all your “1’s” and mark the total at the bottom of the page, and then add up all your feeding opportunities and record that at the bottom of the page as well.

Example:

You had 5 feeding opportunities and had Protein, Produce and Water at 4 of them.

At the bottom of the page you would record:

4/5

At this point it doesn’t matter if you had something in addition to PPW, but we want to see that you are getting those 3 important items.

Simple enough? I thought so! 🙂

The point of this exercise is so you see on a meal-by-meal and day-by-day basis if you are feeding your body what it needs to be lean and perform at a high level.

If you are scoring less than 80% on a regular basis, you are going to have a very hard time losing fat.

For examples of some quality PPW –  click to take a look at our Power Foods.

Make It Happen!

Dean

Get Fit NH Nominated for Bootcamp of the Year

At our recent seminar we were honored to have Get Fit NH Bootcamp selected as a finalist for Bootcamp of the Year by the FCG (Fitness Consulting Group) based in Louisville, Kentucky. While we didn’t win (Force Fitness in Bloomington, Indiana took the honors, Congratulations Ryan and Wil!) just to be on stage with the best in the business was very humbling. I wanted to give a shout out to all our tremendous clients and staff for making honors like this possible!

Also looking forward to announcing a consulting agreement which will allow us to expand all this New Hampshire goodness around the country – stay tuned!

Took a few pics of Coach Nancy training down in Louisville – nothing like getting it handed to you by Sven (BJ Gaddour) and Dave the Band Man!

P.S. Yes I trained too – but someone had to hold the camera!

Coach Dean

Life Is More Than Showing Up

I have heard it said that “Showing up is half the battle”, and while that may be true you still have to do something once you get there to achieve victory.

You can have plans out the wazoo, but if you don’t implement them, you aren’t going to get very far.

I was reminded of this as Nancy and I head down to Louisville (Jamaica -yeah right!) for a coaching conference today. It is the fifth time I have been to Louisville, and every time I come back with a tremendous amount of “actionable” information on coaching and business.

Every year the hosts of the event hand out a book with outlines of all the presentations and workshops. I can look over my left shoulder right now and see the ones from past trips.

Here’s a couple questions for you: Does having that manual on my bookshelf make my coaching any better? Does that 300 page book cause my skills to improve and our business to serve our clients better?

No, and No.

Because if I don’t take action on the information in those books, a tree got cut down for nothing – just a big waste.

I’ll admit that my shelf is littered with business books that did me no good for years, because I read them, put them back on the shelf, and did nothing about it. Until I stopped chasing “shiny objects”, the latest and greatest theory or method, I never got anything done, and my training business floundered.

When I think back on it I give a lot of credit to Danno (Dan Yeaton) for getting me off my duff. I was training a few clients one-on-one, and he kept asking me to do an early morning class. Finally we did the one thing that changed everything. We set a stake in the ground and set a date and time of May 8, 2008 at 5:00am for our first Get Fit NH Bootcamp training session, and then we actually held the class – action was taken!

While taking that step didn’t guarantee the measure of success we have had, without it there would be no Get Fit NH Bootcamp.

So what does that mean to you?

Are you distracted by shiny objects? I see many people who want to lose weight get distracted by the shiny objects of the diet industry, reading book after book, watching show after show, and never getting around to doing anything.

What is the one thing you are going to do today that will make a measurable difference to your goals?

Don’t just think about it…

Make It Happen!

Coach Dean

Winter Is Over – Bring On Spring!

There’s still a few snowflakes flying, but that’s New England! Ignore them and see what’s been happening at Get Fit NH Bootcamp!

Special Saturday Workout

AFTERNOON AND EVENING CLASSES FRIDAY APRIL 1 ARE A GO – NO JOKE!

Don’t like to do it guys, but it looks like the smart thing to do is hunker in the bunker this morning, so we are canceling morning classes. I am basing this decision not only what’s going on now, but the following weather reports:

Through 9am: Snow will fall at varying intensities. Some of the snow will fall heavily especially around 7am.

IMPACTS: ROADS WILL BECOME SNOW COVERED BY MORNING RUSH HOUR FRIDAY MORNING. THE WET SNOW WILL MAKE ROADS ESPECIALLY SLIPPERY AND MAKE DRIVING DIFFICULT AT TIMES. WET SNOW WILL ALSO ACCUMULATE ON EXPOSED SURFACES INCLUDING TREES… POSSIBLY CAUSING SOME VULNERABLE TREE LIMBS TO SNAP.

A WINTER STORM WARNING FOR HEAVY SNOW MEANS SEVERE WINTER WEATHER
CONDITIONS ARE EXPECTED. SIGNIFICANT AMOUNTS OF SNOW ARE FORECAST
THAT WILL MAKE TRAVEL DANGEROUS. ONLY TRAVEL IN AN EMERGENCY.

We will send another email relating to afternoon and evening classes later in the day.

But you aren’t getting off that easy!

We are going to hold a special “Pre-Recovery Week” Saturday Bootcamp from 8:00am – 9:00am in both locations, because it’s just not nice to end this fantastic session with a whimper. 🙂

This workout will be optional and missing it will not count against S3, but we still want to pack the house – See you there!

If you have any questions, let us know. Thank-you for choosing to train with us!

Dean & Nancy

Betty Makes It Happen!

I joined Get Fit NH Bootcamp last summer after I had been a Facebook fan for over a year. I was getting their email updates and checking out their Facebook page weekly.

I read the word Bootcamp and at the age of 53 was afraid it would be for the very young and fit. My daughter Jessica Bates (who is young and fit) joined and encouraged me try the 2 weeks free! I said sure I will try it as I have nothing to lose!

Once I tried it I realized this is not just for the young and fit and I personally do not think “Bootcamp” describes the program. In Epsom Nancy Carlson is our coach and she is Amazing, Beautiful, Cute, Delightful, Energentic, Fantastic, ……….. No matter what your fitness level is she will keep you working towards your goal-no one is  left behind.

We have young members and older members, members that have had babies, surgery or an injury. Nancy works with each member and specializes their workouts each day. I have gotton stronger and I am doing things I thought were impossible. Try it like I did and you will love it! – Elizabeth Holmes

Thanks Betty!

Let Your Voice Be Heard – Again!

Trust you are having a great day Making It Happen!

Thank-you once again for making Get Fit NH Bootcamp the “Best Gym In Concord” for the 2nd year in a row and for voting Nancy “Best of the Best” Fitness Trainer.

We would be honored if you would vote for us again – this time for The Concord Insider “Cappies” awards in the category of Best Gym or Health club.

This survey is NOT as long as the Hippo Press was, and we sure would appreciate you taking the time. Last year we won third place in this category, and this year we are shooting for the top! 🙂

It appears the category of “Best Fitness Instructor” is not in there this year, so I guess Dean gets to hold onto it forever! 🙂

Please go to http://www.theconcordinsider.com/cappies/ to vote!

Thank-you for choosing to train with Get Fit NH Bootcamp!

Super Quick for Breakfast – Eggs In A Mug

This recipe can be adapted in an almost infinite variety of ways, and it can be prepared in about 3 minutes flat.

Eat Breakfast!

Ingredients:
2 whole eggs or (1/2 cup Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Stir egg and cheese well. Microwave for about a minute. Stir gently, and then microwave for another 30 – 45 seconds, until scramble is just set. You can also add a teaspoon of salsa and one tablespoon of black beans for a Mexican mug. Or even 2 ounces of cut ham, or what about a ¼ cup of chopped asparagus and red pepper? And then there is an ounce of salmon and three cherry tomatoes. Oh the combinations you can come up with!

Make It – and Make It Happen!

A Week Off? Are You Nuts?

Well actually yes, but that has nothing to do with our recovery week!

Please don’t show up to training next Monday, you will be very lonely. Next week is one of four scheduled recovery weeks that we take throughout the calendar year.

So what is this recovery week all about anyway?

I am glad you asked!

If you are a recent client and haven’t gone through a complete training cycle with us before, this whole concept is probably new and strange to you. In fact many of our newer clients get a little nervous about the whole prospect. I mean things are going good, I don’t wanna stop!

Love the enthusiasm, love the hard work, love the attitude – but we are still going to take the week off!

Don’t despair – we explain it all in Rest, Recover, Regenerate…it’s NOT optional!

Make It Happen!

Dean, Nancy, CJ, Erin & Dennis

(P.S. – You don’t have to just take my word for it, ask one of our long time clients how our recovery weeks have done their body good)

Giving us something to Recover from!

Think Steph Needs Recovery?

Next week is Recovery Week…no Bootcamp all week 🙁 But what is ‘Recovery Week’? Its the week we will need to recover from THIS WEEK!!

It all started Friday… you know “Fun” Friday! Only now they are dubbed ‘Booty kicking Fun Fridays’.

Ok, so who’s genius idea was it to ADD 5 minutes to our grueling 60/15’s on Fun Friday?? Oh right… it was MY swell idea! Next time someone stuff a towel in my mouth or slap me upside the head would ya!? Wasn’t it fun enough to do a minute of squat-thrusts, pushup holds, burpees and star jumps for umpteen rounds with a 15 second rest? Oh and lets not forget the Partner band rows (with Nancy! as my partner- no comment necessary). We had 10 minutes left of class, so why not add another 5 minutes doing our favorites? But, my ‘favorite’ is jump rope… oh! we have to pick from the list?! My idea (I usually have great ideas), my grumbling… while the 6pm Hardcores killed it, and didn’t kill me (always a good thing). Saturday and Sunday they may have wanted to kill me as they were feeling the ‘Fun’ after shocks.

Mondays workout was a ‘Sneaker’ workout. Seemed straight forward, a good one, we worked hard felt great. Plankety Plank Planks, Pushup Holds, Pushups (I’m stuck in the down and can’t ‘push UP’). The rotating side Pillars, and the Abs Wars. By Tuesday afternoon the stiffness sets in, that small movement of the arm is felt…thats the ‘sneaker’, it sneaks up on you when you least expect it. Oh yeah, that was a great workout.

In we go tonight, for… more abs and arms!! TRX bicep curls, slamballs, dumb bell front raises, and kettle bell swings. Oh me, oh my… arms are gonna need Wednesday to recover! But the finisher… my favorite! JUMP ROPE!! Let it not be said that our trainers do not listen to us.

So I’m figuring… Monday, Tuesday have been abs and arms… does this mean Thursday, Friday are going to be legs and glutes? Can’t wait to see… That, really would be reason for Recovery Week! We’ll have a week of, as Sven would say, “let it marinate”.

Blog you later.

gretchen

psst!     where are the fighting ropes and the farmers walks?… and has the snow cleared? because the HILL awaits! The FUN isn’t just on Fridays… it’s Monday, Tuesday, and Thursdays too!