Open House Winners!

Thank-you to everyone who came out to our Get Fit NH Bootcamp Concord Open House Celebration!

What a great day we had meeting new friends and just having a good time with our clients. You guys Make It Happen!

Here’s a few shots  (ok quite a few 🙂 of the festivities. Prize winners are listed below. We’ll get those prizes to you ASAP!


Prize Winners:

$10 Gift Certificate to The Healthy Buffalo

  • Keith Harrison
  • Robin Weddleton
  • Breanna Owen

Christmas Tree valued at up to $55 from Jungle Drop Garden Center

  • Tammy Berrio

$25 Gift Certificate from Sally’s Hairem

  • Paulette Wolfe
  • Marsha Palm

Styling Brushes from Sally’s Hairem

  • Anne LaForce
  • Linda Small
  • Rebecca Adams
  • Alicia Boynton
  • Dawn Preston

The Incredibly Beautiful Gift Basket from The Prescription Center

  • Debbie Rhoades

$25 Gift Certificate for The Concord Co-op

  • Diedre Romeo
  • Scott Palmer

$100 in Eye Care from Concord Eye Care

  • Kathy Freese

Facial, paraffin hand dip & skin care consult from New England Medical Spa

  • Deb Kaitz

One Month Membership at New Hampshire’s Premier Training Facility (yeah wise guys, I am talking about Get Fit NH Bootcamp 🙂

  • Chrissy Hanisco

Congratulations to all our winners, and thank-you once again to our Strategic Health Partners:

Chichester Massage

Chiropractic Health Innovations

Whole Health Concord

Performance Health Spine & Sports Therapy

as well as the generous donations from

Crowley Foods/Hood

Hannaford Supermarkets

Can’t Wait To Do It Again!

Get Fit NH Bootcamp Open House Superstars

Thank-you to all these awesome companies for helping NH Get Fit and participating in our Open House!

Please consider using their incredible products and services!

Chichester Massage

Sally’s Hairem

Crowley Foods/Hood

Hannaford Supermarkets

The Concord Co-op

The Prescription Center

Jungle Drop Garden Center

The Healthy Buffalo

Chiropractic Health Innovations

Whole Health Concord

Performance Health Spine & Sports Therapy

Concord Eye Care

and Get Fit NH Bootcamp Superstar Donna Keely will be our facepainting artist!

A Christmas Poem – Get Fit NH Bootcamp Style!

If I were an elf, I’d make a machine,
the kind that would make you fit, trim and lean.

It would make you have legs – strong, steady and stable,
Is such a machine just a fairy tale fable?

Your arms would be strong, no flab to be found.
Able to carry two zillion thousands of pounds.

You’d run, jump and leap – like when you were a child.
Wouldn’t such a machine be pretty darn wild?

It wouldn’t have gears, motors, whistles, or rings
Cause’ the machine I would build needs none of those things.

The machine I’d create would be made up of levers
That lift HEAVY things – wouldn’t that be real clever?

That awesome machine would twist, bend and reach
And hundreds of skills this machine you could teach

And where might you ask can such a contraption be found?
Well open your eyes and look all around!

The machine which I’d build is already done
And possessed by you all – yes each – every one!

Though different in shape, there’s none designed shoddy
The machine I would build is your very own body!

A Christmas Original by Coach Dean

© 2010 Cr8 Health & Fitness, LLC


Eggs for Breakfast – It’s Like Magic!

The incomparable Helen Dutton of 8:30am Concord fame shared an article with me this morning that is definitely worth forwarding, and paying attention to!

It seems like eating a little fat and protein in the morning and keeping fat and calories low in the evening might actually be good for you! Who knew?  🙂

According to research at the University of Connecticut, those who ate eggs at breakfast ate 112 fewer calories at an all-you-can-eat lunch buffet three hours later than did those who ate a bagel for breakfast. Not only that, they consumed 400 fewer calories over the next 24 hours than did the bagel crunchers.

That is huge!

A pound of fat stores approximately 3500 calories of energy. The extra 400 calories would add up to a pound of fat every 9 days or so. Over the course of a year overeating 400 calories a day would add an extra 40 pounds on the backside (and other places).

I love eggs, but I know that is not the case for everybody. The point is to eat SOME sort of protein rich breakfast, and leave the bagels, donuts and boxed cereal alone. There is a commercial I saw the other day that says “Our cereal has as much protein as an egg”.

Well here’s an idea guys – Just Eat The Egg!

Make It Happen,

Dean

Thanks for a Great Time at the Jingle Bell Run 2010

Thanks to all who participated and donated to the Arthritis Foundation 2010 Jingle Bell Run. Thanks to you all our team raised $1195 so far to help further research and treatment for this debilitating disease which affects so many.

As always it was a lot of fun getting out there in the crisp December air and getting some more exercise. I gotta tell you though, Chuck P. form the 6:30 class wore me OUT! That man is incredible! It was nice to meet and catch up with some folks that Nancy and I don’t see too often as we train different classes. It was great to see Jessica and meet her awesome mom Betty. Thanks to Mary and Joyce for bringing the “pooches”, and congrats to Joyce’s pup Colbi for winning best costume. Thanks to Terry, Dawn, Karyn, Kim, Robin for getting out with us as well. Coach CJ blazed the course with a time just over 19 minutes – not bad for a guy who has been focusing on distance events.

Hey Deb and Adam, I didn’t see you after the race. Who beat who?  🙂

Also thanks to Margaret and Patti from the Arthritis foundation for letting us lead the race warm-up and to all who participated.

If there is anyone I forget I apologize – old age ya know!

Here’s a few pics – enjoy!


Yogurt Marinated Chicken

Give your traditional old chicken dinner some spunk with this exciting new marinade. Your taste buds will celebrate over the tender taste of yogurt and garlic with a hint of spice.

Yield: 6 servings

Ingredients:

  • 1/2 cup fat-free yogurt
  • 3 cloves garlic, minced
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon sugar
  • 1 teaspoon chili powder
  • 3/4 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 6 bone-in skinless breast halves (6 ounces each)

Instructions

  1. In a large re-sealable plastic bag, combine the first nine ingredients; add chicken. Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.
  2. Coat grill rack with nonstick cooking spray before starting the grill for indirect heat. Drain and discard marinade.
  3. Grill chicken, covered, bone side down over indirect medium heat for 20 minutes. Turn; grill 20 – 30 minutes longer or until juices run clear.
  4. This dish can also be baked in the oven. Place the chicken in a 9×13 pan. Heat the oven to 375 degrees and bake for 35 minutes or until juices run clear.

What’s The Big Deal About Exercise Anyway?

So you’ve slacked off a bit and avoided exercise.

Maybe your job demands too much of your time or you simply fell out of the routine. I have good news for you. Whether you’ve taken off one year, ten years or haven’t exercised a day in your life – it’s never too late to start.

You see there are problems with living a life devoid of exercise.

Big problems.

Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.

Why Should I Start Now? You’ve heard about the benefits that consistent exercise bring, but what if you haven’t been consistent? Should you even start at all?

This has been the subject of many medical studies and the results are unanimous:  Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It’s no wonder that Dr. Robert Butler, of the National Institute on Aging, once said “If exercise could be put into a pill, it would be the single most prescribed medicine in the world.” Imagine if a pill could offer all of these benefits (without harmful side effects):

  • Substantially reduces the risk of coronary heart disease and osteoporosis
  • Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
  • Helps to achieve and maintain a healthy body weight
  • Contributes to healthy bones, muscles and joints
  • Helps relieve anxiety and depression
  • Promotes well-being and reduces stress
  • Is associated with fewer doctor visits, hospitalizations and medications
  • Helps prevent and treat chronic medical conditions associated with old age
  • Increases energy levels and promotes sound sleep
  • Strengthens immune system

I know that I would take that pill – wouldn’t you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life. Excuses, excuses, excuses… I know what you are thinking. Those benefits sound great, but I can’t exercise because:

  • Exercise is painful. Not if you do the type most suitable for you.
  • Exercise is boring. Most people who exercise find it to be quite enjoyable.
  • Exercise takes too long. It only takes 30-60 minutes a day.
  • Exercise is confusing. Not when you work with a trained professional (me).
  • Exercise is for young people. Studies have shown that exercise benefits people of all ages.

Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:

  • Make a Commitment

You know the meaning and value of a solid commitment. It’s in your blood. So don’t view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it. A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise – who knows, they may join you.

  • Set Reachable Goals

This is an immensely important ingredient to your success. Don’t start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed.

Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.

  • Rearrange Your Schedule

They say that you can’t teach an old dog new tricks. This may be because his schedule simply didn’t allow for it. The truth is that as we age there is a tendency to become ‘stuck in our ways.’ The thought of rearranging your schedule may leave you a bit squeamish. Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise – you simply need to find it. Your class time at bootcamp is an appointment- keep your appointments.

  • Increase the Challenge

You should start your exercise program with the thought of easing into it. Since you haven’t exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn’t turn it on and instantly slam down on the gas would you? You need to warm it up. However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.

I want to help you achieve all of the benefits that consistent exercise can bring you.

To your best Health,

Coach Nancy

Keep The Pies Off The Thighs…Thanksgiving 2010

We had 46 incredible bootcampers getting trained by your 3 favorite trainers 🙂 at our annual post-Thanksgiving “Keep the Pies off the Thighs” workout!

Thanks to everyone who made it out this morning, and I trust all our bootcamp family will have a great weekend!

Make It Happen!!!

Dean, Nancy, and CJ


Don’t Be Afraid To Succeed

I know this week is Thanksgiving and everyone is hoping I would leave the talk about food behind just for one week. I’m not going to do that. Would you really want or expect anything less from me? I don’t expect anything less from you this week.

Afraid To Succeed

Are you afraid to reach your health and fitness goals?

No really, are you? Sound like a dumb question? If not fear, what is holding you back?

If you are one of my clients, or have been reading this newsletter for a while, I am convinced you have the tools you need to succeed.

In the past year we have covered a wide range of topics – from the benefits of exercise, to the importance of drinking water, to discussing why fad diets don’t work. The knowledge is there. If you are not progressing, it is because you are not translating that knowledge into action. Why not?

Believe it or not, many people are happier being fat and whining about it than actually doing anything about it.

How do I know? Because every time I talk to them, there is a different reason why they haven’t lost the weight. One week it is because they were too tired to work out, so we talk about priorities and the importance of sleep. The next week is because they forgot how to do the exercises, so we go over proper execution – again. The next time I talk to them, they have been too busy to eat – and it goes on and on.

It makes me wonder, what takes more effort, training several times a week or whining seven days a week. The fear of success is almost as debilitating as the fear of failure. After all, if I reach my fitness goals, what will I have to whine about? Where will I direct my (negative) energies? Think about it. How many times have you started to lose weight, got about halfway to your goal and quit? Why did you do that?

The battle begins and ends in the mind. And then it translates into action. What is holding you back? What are you going to do about it?

I am planning to enjoy Thanksgiving to the fullest, and I hope you will as well. My family will be together. It will be wonderful. But I won’t let one day turn into six weeks of overeating and undo everything I’ve worked for over the last many months. It’s a pretty easy choice for me to make.

Here’s To Making The Next Right Choice!

To your best Health,

Coach Nancy

Keep The Pies Off Your Thighs

I don’t know about y’all (a little southern lingo there) but I am looking forward to Thanksgiving this week. My son Tim is visiting with his wife Deb, Jeff his bringing his fiance Kimberley up from North Carolina, I am guessing the three younger ones won’t go anywhere, so it’s going to be a full house this week! I hope you take the time to enjoy family and friends and make some great memories!

Ok, enough of the sappy stuff, let’s get down to business!

How DO I keep those pies (and stuffing, gravy, sweet potatoes, cranberry, mashed potatoes, and dinner rolls) off my thighs anyway?

Well not stuffing your face is the best way (when it comes right down to it), but for some more practical tips, you’ll want to check out this article:

10 Holiday Diet Strategies To Save You From Stretchy Pants

I love all the “extras” at Thanksgiving, but don’t forget the star of the show, Roasted Turkey! We’ve put together some recipes to use those leftovers up, as well as some reasons you’ll want to eat this terrific protein source all year round.

How To Use Your Thanksgiving Turkey To Create Healthy, Fat Blasting Meals

I would be remiss if I didn’t include some holiday eating tips written by my dad. He doesn’t mess around when it comes to eating, so you might want to read what he has to say…

Holiday Eating Tips from Dad

Here’s wishing you and yours a great week filled with joy and thanksgiving. From all of us at Get Fit NH Bootcamp, thank-YOU for letting us be part of your lives, and for being part of the elite few who Makes It Happen – Every Day!

Dean