Don’t Forget To Vote!
Let Your Voice Be Heard!
http://getfitnhbootcamp.com/5020/coach-nancy-best-fitness-instructor/
Let Your Voice Be Heard!
http://getfitnhbootcamp.com/5020/coach-nancy-best-fitness-instructor/
I heard the term “Slow Carb” from Tim Ferriss in his book “The Four Hour Body”, and I got to thinking what a useful description it really is.
Because while limiting the amount of carbohydrate in your diet always seems to engender controversy, there is no denying that building your carbohydrate consumption around “slow carbs” is the best way to control blood sugar/insulin output, and therefore positively affect your body composition (read: fat loss).
Good nutrition really is not opinion based, it is science based. It doesn’t necessarily mean that every person has to (or can) eat the same way and get the same results, but your body is designed to work in a certain way. Your body has very specific chemical reactions to not only how much you eat, but what you eat.
The aim of this article is to explain the science behind the “slow carb” recommendation.
Slow Carbs
Goal: Control Insulin Response and maintain insulin sensitivity by eating slow (read complex) carbs
Why? When glucose (sugar) from the breakdown of carbs enters the bloodstream, your pancreas secretes insulin, which allows this glucose to enter the cells in the form of glycogen. This is important to remember because unconverted glucose is toxic to the body. Once insulin is secreted, blood sugar levels go down and insulin production slows. Your body wants to maintain this even keel.
Unless: You don’t make enough insulin, as in Type 1 diabetes, or your body has become insulin resistant.
Insulin Resistance: Your liver and muscles cells only need so much glycogen (storage form of glucose from carbohydrate metabolism). When you eat more carbohydrates than the body needs, the pancreas keeps pumping insulin (just like it’s supposed to) but because you are already “filled up” those cells start to become resistant to the call of insulin. The insulin “receptor sites” on the cells start to decrease in efficiency as well as in number (Down Regulation). Double whammy! Now we have a real problem – there is still too much glucose in the blood stream, so the pancreas keeps pumping insulin, which still can’t get it into the liver and muscle cells. Voila – the insulin shuttles the glucose into your fat cells, where it is stored as fat. That’s right, it’s not fat that gets stored in your fat cells, it’s carbohydrate!
A Vicious Cycle: As the process described above goes on over time, your pancreas eventually gets “overworked”. This is what causes Type 2 Diabetes, which can eventually lead to needing insulin therapy such as injections just to stay alive.
Not To Mention: High carb and fast carb dominant diets can also cause excess inflammation, keep your cells from absorbing amino acids from protein intake, keep the liver from converting thyroid hormones, and lead to plaque build up in the arteries. (This is by no means an exhaustive list, but you get the point – it’s not good!)
Good News: Insulin sensitivity can be improved with exercise! Who knew?
Your muscles burn your stored glycogen as fuel during and after your workout. These muscles need that glycogen back in the cells, and will “up regulate” your insulin receptors to make that happen. That is why exercise is so important for Type 2 diabetics and those who don’t want to be one.
Good nutrition plays a huge part as well. Choosing carbohydrates that digest slowly causes the whole process of glucose/insulin response to slow down, which helps maintain normal function. Unrefined carbohydrates have the added benefit of increased micronutrient (vitamins, mineral) absorption, greater fiber intake, and enhanced satiety. Examples: REAL Whole grains, non-starchy vegetables such as broccoli, cauliflower, cabbage, asparagus.
You control a lot more than you think you do.
Every time you put a bite of food in your mouth, there is a cascading reaction. It’s not just about being full, it’s about providing your body with what it needs. Disease is caused when we don’t give our body what it needs in the right amount. The human body is an amazing machine, capable of withstanding a tremendous amount of abuse, but eventually the system breaks down.
Running your body on refined carbohydrates (sugar, soda, cereal, bread, pasta) is just as bad as running on a broken leg, it isn’t as painful as fast, but it will catch up with you.
Treat yourself nicely – go slow carb starting today!
Make It Happen,
Dean
Dean Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainers Association, a Level 2 Youth Conditioning Specialist with the International Youth Conditioning Association and is a Level 1 Certified Precision Nutrition coach.
Dean was recognized in 2010 as Best Fitness Trainer in Concord by the Hippo Press and Best Fitness Trainer in the Capital Area by the Concord Insider.
I just received this picture that a young couple I met in Ireland took of my daughter and I during our day of sea kayaking in Ireland last September. There is NO WAY I would have even attempted to kayak in the open ocean the year before. A lake or stream is one thing but the waves and distance away from shore of the ocean is a very different beast. I am so proud of myself for believing I could do it and then actually doing it with NO problems of strength or even endurance. That was only possible because of the year of boot camp training I had under my belt.
I just bought my air ticket last night for another trip of a lifetime. I will be going to Hawaii in May. I had never traveled before last fall’s trip to Ireland and have vowed to take a trip every year for the rest of my life. We are not planning on spending the week sitting at the beach but want this to be an adventurous vacation. We plan on kayaking, zip lining, hiking and dancing!
Your job is to keep reminding me to “SIU!” My job will be to show up at class every night.
Thanks for everything,
Dee
PS My ultimate goal is to be able to enjoy physical adventures with my grandchildren! LOL
A guest post by Jodi Naughton
Choose…
At least once every week, I go to my bank. It’s a small branch – only one teller, no drive-up. So, generally, I see the same teller every time and have for years. But last week, I really saw her.
We’re both pretty talkative, so we’ve been on a first-name basis for years & share stories that are personal, maybe more than the average folks. And I’ve certainly had the opportunity to simply observe her as I’ve had to wait in line with others for a bit since she’s the only person there. Whether a customer is turning in loan paperwork, opening an account, or a simple deposit – this woman is always so cheerful & attentive, it’s really quite admirable in today’s world. If you know me at all, you would know I am severely impatient, so it truly is a mark of impressiveness that I can just enjoy watching this teller devote all attention to the person she is serving, ignoring any and all behind. I have never seen someone able to tune out the “noise of impatience” so beautifully.
But, last week, she had received a phone call just before my turn at the counter. It was clear that it was not business after all; something family related that was not exactly pleasant as I could see tears springing to her eyes – very unlike her. She said she would call them back & turned to help her customers. I did ask if she was ok, but what could she really say? There was another line behind me & she was doing her utmost to be professional & courteous. I didn’t push & left.
I did need to return the next day anyway, and this time, I was the only customer. So then, she revealed to me the background information. Without sharing details, I will only tell you it was simply a story of heart-break; some things arise throughout a lifetime with relatives, and her relative was still struggling with issues that spilled over to her. With just a small bit of insight into what she had grown up with, I asked her – what makes you get through it, then? You clearly make the choice to spread cheer and thankfulness in a way that you were not shown. And that’s the answer, she said – I choose. I choose every day to be happy. I choose to be careful of others. I choose to make it different than what I knew. I choose to be the best of who I know I can be – in any big or small way.
Make your choice; I hope you choose the best.
Jodi
Jodi Naughton is a Youth Life Coach & Motivational Speaker and the enthusiastic owner of I Want and I Will, LLC. You can visit Jodi online at http://iwantandiwill.com/
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!
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!
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!
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:
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
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:
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
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
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!
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