Self Myofascial Release Workshop with Dr. Brett Coapland

While many of us know and understand the benefits of mobility work and stretching for injury prevention and tissue quality, there is more to the equation. Stretching involves tissue length, while therapies such as massage and ART promote tissue quality by affecting and releasing tension.

In this workshop, you’ll learn more about your anatomy and how to do simple, therapeutic exercises and stretches that facilitate myofascial release in your body. Myofascial Release is the gentle application of pressure on muscles that have fascial tissue trigger points or “knots” in them. You’ll use foam rollers and massage balls to reduce muscle tension and to help break your pain cycle. The foam roller is one of the most effective, all-around self-maintenance tools for releasing chronic tension on bones, muscles, joints and nerves. You’ll feel its effectiveness from the first time you use it!

• Release Tension & Prevent Injuries
• Organize Musculature & Align Skeletal System
• Bring blood flow to connective tissue
• Give yourself an effective massage

Dr. Brett Coapland is the founder & director of Performance Health Spine & Sport Therapy in Concord. He is a licensed chiropractor, Certified Strength and Conditioning Specialist, and certified Active Release Techniques® provider.

INSTRUCTORS: Brett Coapland & Dean Carlson
DATE: Tuesday February 22, 2011
TIME: 7:00 – 8:30pm
PLACE: Get Fit NH Bootcamp Concord 287 South Main St. Concord NH 03301
COST: $35 (Workshop fee includes Foam Roller & Massage Ball)

This clinic will be limited to 25 participants. First come, first serve, so fill out the form below to send your registration in today. After registration you will be redirected to the payment page. If you have any question please call us at (603) 344-2651 or Contact Us Here.

Registrations must be in by Saturday, February 12th, so don’t delay!

Thank-you!

Coach Nancy – Best Fitness Instructor!

We all know it, now you can help make it official in the annual Hippo Press “Best of …” readers choice awards.

Last year you voted Dean “Best Fitness Instructor” and “Get Fit NH Bootcamp” best gym in Concord, and we are humbled and grateful.

We are asking for your help again to spread the word and get out the vote!

Click on the link to go to the Hippo Press Survey form and vote for your favorites in all sorts of categories!

We would appreciate it if you would vote for Get Fit NH in the following categories:

#8) Best Gym – Get Fit NH Bootcamp Concord

#99) Best Fitness Instructor – Nancy Carlson, Get Fit NH Bootcamp Concord

The competition is tough, so your vote counts!

Thanks Guys, you are the best!

The Pharmacy Inside You – How Much Does THAT Cost?

As coaches we have heard it a thousand times… “Eating Healthy Is Expensive!”

I would suggest it is a matter of perspective. You see most of us tend to be very “short term” in our thinking, and perhaps our focus can be narrower than it could be.

We go to the grocery store, we make our purchases, we see the bill, and we marvel at how expensive it can be to “eat”.

But what else is in that cart, and why?

Nancy and I were talking about this very subject, and she brought up something I hadn’t thought of (smart lady, that Nancy)

What don’t we buy now that we are healthier?

It’s a fact – the human body does not work very well when we are feeding it pizza, cheesburgers, sugar, saturated fat, cereal, bread and pasta. It really doesn’t know what to do all that highly processed food you are jamming into it – pretty much anything from a box or a bag. Chemicals, fillers, preservatives and artificial coloring are, well, artificial to your body, and it reacts in some pretty nasty ways. Even a lot of the “healthy choices”  we think we are making can elicit a pretty nasty response. If you have ever eaten a low-carb “nutrition” bar sweetened with a truck load of sugar alcohols, you know what I am talking about.

You should feel good after you eat, and I am not just talking about Moose Tracks ice cream making you happy.

Here’s the rub – when it doesn’t feel good, we medicate it – sometimes with over the counter meds, and sometimes with prescriptions. We cover up the symptoms, when in reality the majority of the time it is our nutritional habits that are causing them! You weren’t born with a Prilosec deficiency – you earned that one all by yourself!

So back to what we don’t buy now that we base our nutrition on protein, produce and water:

• Pepto Bismol
• Mylanta
• Lactaid
• Tums
• Metameucil
• The Tylenol bottle in the cupboard had an expiration date in 2007 – oops! Guess we don’t use as much of that anymore either.

When I was 270+ pounds, those things went in the grocery cart all the time. How much does that eat into the “grocery budget”?

Take it one step further:

How much is your monthly cost for blood pressure and diabetes meds? We have had clients who take 7 or 8 different types of medications  (that ain’t cheap) that are now saving hundreds of dollars because they don’t need them anymore, and can now apply that cash to the grocery budget. Or how about the allergy meds that might be avoided if we would stop eating pro-inflammatory foods, or maybe get off some of the most common foods people are allergic to, like some dairy and wheat? It’s your choice!

So Now Is The Time To Take Action – What’s two items you can remove from the grocery cart so you can put something healthier in?

Let’s hear your thoughts, and then let’s…

Make It Happen!

Coach Dean

Fitness Starts Between Your Ears

Jack Lalanne at Age 71

“Fitness starts between your ears,” said Jack LaLanne “You have to figure out what you want and then go ahead and do it. Your body is your slave.”

Jack, who passed away at age 96 this week lived fitness for longer than anyone I have ever heard of. He truly practiced what he preached.

In honor of Jack, join me in embracing life, in taking charge, in making good choices everyday.

Here’s Mine:

• I choose to eat more veggies not pushing them aside.
• I choose to eat baked or grilled not fried foods.
• I choose to plan my meals and snacks each week. My life will be so much easier with a plan in place that allows me the flexibility to change it instead of being tossed around by the uncertainty of what the next meal holds.
• I choose to drink lots of water. Water is important for our bodies. It acts as a regulator of all our body’s systems. Metabolism, temperature, a detox agent, alleviates constipation, a lubricant for our joints, a base for saliva, and much more.
• I choose to take a multivitamin. I know I don’t eat perfectly 100% of the time so I want to supplement my intake with a quality multivitamin.
• I choose to get a healthy amount of sleep each night. Our bodies do not shut off when we sleep instead they use this time to replenish, repair, and refuel.
• I choose to avoid fad diets – instead I will make the changes to the way I live that will last a lifetime.
• I choose to eat smaller portions and skip second helpings.
• I choose to show my family and others the value of an active healthy lifestyle. When planning a family outing try hiking, skiing, bowling, or biking instead of centering it around the TV or computer.
• I choose to take my training seriously. I will not exchange one trip to the donut barn for a workout session.

Everyone has choices to make each day. Choices about the foods we eat or don’t eat, the people we choose to inspire and motivate us, and the activities I participate in.

I choose to Make it Happen.

What about you?

To your best health,

Coach Nancy

Updated Snow Day/Closing Policy

We are finding that the Concord school district is making the call to close school a little late for our purposes, so we are making a change to policy.

You will receive an email by 4:00am if we are closing morning training and by 3:00pm if afternoon training is cancelled. We will also post on the blog and Facebook.

Hopefully this will clear up any confusion. Thank-you for your patience and thank-you for choosing to train with us!

Dean
Superintendent of Bootcamp

Karl In His Own Words – “Mr. 102” Tells How He Did It

We highlighted a few weeks ago how Karl reached his goal of losing 100 pounds (or more) last year. Now we get to hear from the man himself.

Karl’s Transformation

Karl before Get Fit NH Bootcamp

I was too fat and not happy with the way I looked or felt. The only problem was that I didn’t know what to do or how to go about changing that. I knew I didn’t have the will power to get a gym membership and work out on my own every day. I have been down that road too many times with exercise equipment at home. The first few week’s goes great then I tend to fall into the “Tomorrow night” routine, and before I knew it three more weeks had past and I hadn’t thought about working out.

It was always easier to buy bigger clothes then do anything else.

Bootcamp experience

I was hesitant to come to bootcamp. I didn’t know what to expect, and I’m not one for new things. The first two weeks was painful, but it was a good pain. It was sore muscles that I didn’t know I had. Once I was into the swing of things it has been great. Dean and Nancy are positive and encourage us to go a little further but you aren’t pushy about it. I know when I heard it was bootcamp I was picturing a strict drill instructor. As I quickly found out that is not how it is at Get Fit NH Bootcamp. I have found everyone involved in class to be positive and encouraging. I guess it’s hard to say my experience has been anything but good, especially with the results we have seen. I like the variety of exercises, and finding new limits.

Eating Habit changes

This is probably the area that I have had to change the most in. I love to eat and drink. It wasn’t unusual for me to drink 4 or more beers a night, snack, and eat a huge dinner. I wouldn’t eat much of a breakfast, usually a bagel and a coffee. Lunch was typically a sandwich, or left over’s from the night before. I would load up on dinner till I was stuffed. I would eat lots of carbs during the day. I wasn’t concerned with what I ate or how much. Now I follow a lower carb diet, making sure I get the right amount of protein and it seems to work well. I have cut back on the beer and snacking. It was difficult at first but after a few weeks it wasn’t too bad. By not having certain things on a regular basis it makes them taste better when I do. We don’t typically buy junk food now. If it isn’t in the house it is easier to avoid. I find myself looking at food and asking if I need it or just want it. Before bootcamp everything was a need, now most things are a want. I still eat the “wants” but not as often. The more weight I lost the easier it has been to stay away from the junk food, especially as goals became close. We still go out to dinner, and eat what we want but we are a lot smarter about it. We work it into our meal plans.

Karl (and friends) Now - 102 pounds lighter and counting!

Other Changes

This has been a huge area for me. I need a whole new wardrobe. I am fitting into clothes that I haven’t worn since high school. I am planning a ski vacation this winter. I haven’t been skiing for 7 years because of ski gear not fitting and not being in shape for it. I see small changes in my day to day activities.  I can take the dog for a mile walk and not be out of breath. I’m not ashamed by the way I look anymore. I can easily bend over to tie my shoes.  My mind set is a little different also.

I never would of believed that I could lose this much weight in any amount of time, let alone one year.

The more weight I have lost the more I want to see how much farther I can go. I am looking for another 25-30 pounds and then I believe I will be at a maintaining weight. It’s fun to see the reactions of people we haven’t seen in a while. They are amazed at what we have accomplished. I also believe that if I/we could do this and be as successful as we have, anyone can do it.

Be Like Karl. Become part of the fitness revolution that is truly creating change – Mind and Body. At Get Fit NH Bootcamp results are not automatic, you have to work for it. But our clients are proving every day that you don’t have to settle for second best.

Start Making It Happen Today!

Shoveling is seriously strenuous!

Did you know that there are over 11,500 trips to the Emergency room every year from snow shoveling related injuries?

Here are three tips to keep you from being one of them:

1) Warmup – no really. Even just a little light stretching can help loosen you up.

2) Drink Plenty of Water – Shoveling is exhausting exercise. Tuck a small water bottle in your jacket and take breaks every ten minutes or so to get a drink.  The combination of cold weather and exercise can dehydrate you very quickly.

3) Use Good Form – Just like when training in the gym, sloppy form leads to injury. Bend your knees, life with your back, and avoid twisting and/or throwing over your shoulder.

Fun Fact to Know and Tell: a 150lb person will burn over 400 calories per hour shoveling snow!

Get Fit NH Bootcamp Afternoon/Evening Training Cancelled

January 18, 2010

Please forward this to your training partners!

We have regretfully decided to close afternoon and evening classes at both locations today, January 18th. After evaluating the storm, the high probability of freezing rain and busy road crews, staying off the road seems to be the best course of action.

Many of our evening …clients have already called us to say they are being sent home early – please drive safely!

Tonight’s New Client Orientation Rescheduled to Tuesday January 25 @ 6:45pm in Concord

Get Fit NH Bootcamp 3.0

On May 8, 2008 we held our first training session with 9 crazy people (some who are still with us) out in a grassy part of our backyard.  We had an absolute blast getting our face in the dirt, getting wet when it rained, running around our house – good times!

Get Fit NH Bootcamp was born.

It really was like military bootcamp in a lot of ways. Back in the “early days” we had a training manual from our friends Cynthia and Keith down at Cynergy Crossfit in Hanson, MA, the couple who introduced us to the “fitness bootcamp” concept in the first place. Although our training philosophies are not the same, we owe them a debt of gratitude for so freely sharing their time and knowledge with us. This is the phase I would call “Get Fit NH Bootcamp 1.0”. Back then the training was mostly calisthenic based – very little equipment, body weight intensive. Effective, but as we learned, limited in long range effectiveness.

Bootcamp 2.0 came about 6 months later. We built and opened the first of our two training facilities in October 2008. With the winter months ahead, we revamped our training, shortly after that introduced “Sven”, and over the  next couple years added more tools (such as resistance bands, TRX, Kettlebells). We opened a new location in Concord and thanks to our incredible clients outgrew that and moved into a larger facility in Concord. One of the things that our clients continue to tell us is that they love the fact they never get bored, and our training philosophy was largely built around keeping the training constantly changing. Our clients have seen incredible results and the training has proved incredibly effective.

So if it ain’t broke, why fix it?

Toward the end of last year Nancy and I began to have discussions regarding our training, not because it is necessarily broke, but because we wanted to make sure it was the best it could be!

We sat down and crunched the numbers; since May of 2008 we have approximately 40,000 training hours (that’s a bunch) with our clients. We have attended numerous conferences, earned additional credentials in both training and nutrition, read dozens of training books, listened to CD’s and have an ever expanding library of training resources and DVD’s. We have added staff (CJ, Tyler and Dennis) and gathered their input and viewpoint.  We have learned and continue to learn how to design the most effective training for our clients.  We have collaborated with and mentored under some of the finest coaches in the country and even world.  As we have grown, our training has changed to reflect both the latest science AND (sometimes more importantly) the proven real world effectiveness as shown with our clients results. Our long time clients have seen this shift, sometimes noticeable, sometimes not so much.

Hi Dean & Nancy,

Last June when I signed up for my 2 week trial of Get Fit NH Boot Camp I really did not know what to expect. There was a girl I worked with that encouraged me to try it out. I would hear her come up the stairs ever so slowly, then pause outside my office door (she looked like she was in a lot of pain from something). I asked her if she was okay?

A few days later the same thing happened and she told me that she was going to boot camp. She said she had lost 20 pounds and I should try it out. So I took her advice and tried it. The first week was painful but I did not let it discourage me. I went the 2nd week – still painful but not as much. I was determined I was going to keep going. I find myself getting stronger and stronger. Accomplishing things I never thought I could.

I felt very good about the whole thing when I got on the scale for my 2nd fitness evaluation and I had lost 15 pounds. I had been trying everything and it just wasn’t working for me. I really do enjoy going and I even look forward to it. I find myself with a lot more energy and just happy again. I have a wedding to attend next September in Oregon for my niece and I have already bought a dress – 1 size down from what I would normally wear. I really hope that about a month before the wedding that I will either be bringing that dress to be altered or getting a new one in a smaller size. Keep pushing me – I have goals to attain!!!

Terry Reed

So here it is…

Bootcamp 3.0!

In fact our clients are experiencing it already. A radical new philosophy? Not at all, but rather the culmination of what we have learned to date about training, human physiology and performance, body composition and just plain having fun training!

We are committed to delivering the most effective group personal training anywhere, and to the concept of continual and never ending improvement (Kaizen).

And here’s the best part – you still won’t get bored! 🙂

We are excited about these changes, and are confident that our clients, who already get tremendous results, will crank their training up to a whole different level.

We look forward to seeing what you are going to accomplish this year.

Make It Happen!

Dean, Nancy, CJ and Dennis

Full Schedule both locations on Monday

In honor of Dr. King we are going to exercise our rights with a full Get Fit NH Bootcamp schedule on Monday.

Make It Happen!