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My Health and Training Goals For 2011

Happy New Year!

Just wanted to share an outline of my health and fitness goals for 2011 in three areas. I look forward to seeing yours as well!

Training:

192 training sessions this year. That breaks down to 4 per week, with 4 recovery weeks per year. (Sound familiar? 🙂 Just like you, I have to make time to get this done. Believe it or not, your coaches have stuff to do outside the gym too!

Nutrition:

Protein, Produce and Water every 3 hours. Limit splurge meals (anything outside of PPW and training/recovery shakes) to 2 per week. I love eating, and when I eat nutritious food I just feel better. Over time my cravings for sugary, salty snack foods has diminished, so it does get easier. I am also convinced that if junk is in the house I will eat it, and once I start it’s challenging to limit myself. As a FFB (Former Fat Boy) I tend to gain bodyfat very easily, so keeping junk out of the house is key. Planning and preparation are absolute necessary to keep me on the right track.

Recovery:

Get a minimum of 7 hours sleep per night. This is probably the most challenging and most important. The alarm goes off at 3:40am four days a week, so if I am not in bed by about 8:30 this doesn’t happen. But recovery sleep is extremely important for overall health, bodyfat control and stress reduction. You cannot be at your best if you consistently lack good sleep.

I also set goals every year for each of the following “categories”:

1) Spiritual Development
2) Family
3) Personal Development
4) Household
5) Business
6) Financial

What about you? You can either let life happen or you can make it happen. You can’t control what comes your way, but you don’t have to sit around and be passive. Time is precious, don’t waste a minute!

Make It Happen!

Dean

Get Fit NH Bootcamp “Best of 2010”

As we approach the New Year it seems like an appropriate time to reflect on the blessing and challenges of the past year, evaluate progress toward our goals, adjust and get ready for an even better 2011!

We have compiled a list of your (and our) favorite blog posts, articles and tips from 2010.

We would encourage you to choose the category you need to work most on and focus on one or two things you can do now to spur your progress.

Without ACTION nothing happens!

Mindset and Motivation

Why Are You Doing This?

Your Goals Aren’t

Who Is On Your Team?

What’s Your Bootcamp Motivation?

I’m Not Listening

The Wolfe’s Den

Practical Nutrition

Nancy Dishes on Food Prep

Nutrition Labels Revealed

Are You A Sugar Addict?

Dean’s Fat Loss Checklist

Nancy’s “Mom Tips” For Losing Fat

Recipe Book

Meal Planning

Exercise and Training

Why Do You Do It That Way?

What’s The Big Deal About Exercise Anyway?

I Don’t Want To Look Like A Man!

Your Best Health

Is Your Thyroid To Blame?

7 Simple Steps For Snoozing

A Natural Approach To Hormone Balance

Here’s to an even better 2011!

Make It Happen!

Dean & Nancy

Christmas Funnies

Dear Santa,

All I want for Christmas is thick hair and a thin body.

Please don’t mix them up, like you did last year.

***

Why does Santa have 3 gardens?

So he can ho-ho-ho.

***

What do you get when you cross an archer with a gift-wrapper?

Ribbon hood.

***

What do you call people who are afraid of Santa Claus?

Claustrophobic.

***

Why is Christmas just like a day at the office?

You do all the work and the fat guy with the suit gets all the credit.

***

Now that I have given you a reason to laugh, Enjoy a Christmas filled with many smiles.

Coach Nancy

Healthy Holiday Recipe – Chocolate Mocha Mint Shake

Mint and Chocolate – One of Nancy’s Favorite Combos – at the holidays or any time!

Try It – You’ll Like It!

1 cup Hood Chocolate Calorie Countdown (Let’s Hear It Mark Riel!)
1 cup cottage cheese
1 scoop UMP Chocolate protein powder
1T General Foods International Coffees Swiss Mocha sugar-free, fat-free instant coffee
3 drops peppermint Extract
2 T of flax meal
Ice to taste

Directions: Blend ingredients in a blender. Serves 1-2.

What Does Losing 1 to 2 Pounds A Week Look Like?

One pound of fat loss a week.

When we are coaching our weight loss clients and ask them to set an outcome goal, usually it breaks down to losing 1-2 pounds per week, which is a realistic and achievable goal.

But with that goal comes a challenge, an objection really – and it goes like this:

“One pound a week doesn’t seem like very much”.

“I mean really, that’s only 4 pounds a month, shouldn’t I set my goal at something like 10 pounds a month?”

A couple thoughts come to mind when I hear something like that said:

If it doesn’t seem like much why aren’t you doing it already?
Have you thought about the change you would make in a year by losing “just a pound a week”?

I mean would losing 52 pounds a year hold any significance for you?

I thought so.

Well the other half of “Team Edelmann” did just that this year.

Jill averaged just about 1.25 pounds per week of weight loss over the course of 2010 – 63 pounds total to date.

The transformation is nothing less than stunning.

Jill March 2010

Jill December 2010 - Wow!

What do you think about losing a pound a week now – Not Too Shabby, eh?

Karl Does It! 102 Pounds Lost This Year @ Get Fit NH Bootcamp

A few shots of the 6:00pm class celebrating with Karl for reaching his goal of losing 100 pounds this calendar year. Karl and Jill started with us January 4th of this year (2010) and made amazing progress, with Karl losing 102 pounds and Jill 63 – In less than a year!

More from this power couple coming up, but here’s a few shots we thought you oughta see!

By the way – Karl had already set his next goal – there’s a lesson in there!

Karl at the start of S3 in March

Karl on December 20, 2010 - Down 102 pounds from January 4th!

Karl and the Amazing Jill - 63 pounds of her own this year!

The Golden Dumbells - 100 pounds representing the amount lost

Serious Guns!

Karl's Support System - The Incredible 6:00pm Epsom

What are YOU going to accomplish in 2011?

Yes Virginia, You CAN Eat Good (and Easily) For The Holidays

Christmas is a busy time of year. Don’t let it be an excuse to not eat healthy meals prepared at home. My favorite kitchen aid is my crock pot. It serves up delicious meals without a lot of fuss. Plus it makes the house smell good all day while it cooks. Here are three meals when served with a salad will keep you on track nutritionally.

Salsa Style Pork

1 pound pork loin, cut into one inch cubes
1- 20 ounce jar of salsa
1- 4 ounce jar of diced green chilies, drained
1- 15 ounce can of black beans, drained
1/2 cup shredded cheddar cheese
Chopped fresh cilantro (optional)

Combine pork loin, salsa, chilies, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.

Herbed Turkey Breast

2 onions, thinly sliced
2 cups chopped celery
12 baby carrots
4 garlic cloves, minced
1- 4 pound boneless turkey breast
1- 14 ounce can of chicken broth
1 Tablespoon rosemary
1/8 teaspoon sage
1/8 teaspoon thyme
1/8 teaspoon marjoram
1/8 teaspoon oregano
1/8 teaspoon pepper

Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.

Sirloin Tip Roast with Horseradish

1 teaspoon salt
2 teaspoon garlic powder
¾ teaspoon oregano
¼ teaspoon basil
½ teaspoon pepper
¼pound boneless beef sirloin tip roast, cut in half
½ cup beef broth

Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.

Enjoy,

Coach Nancy

Here’s What YOU Say About “Making It Happen”

Make it Happen.

Each day after bootcamp our team theme is shouted for all to hear. “Make It Happen!” That same theme is boldly printed on our gym walls, our t- shirts and sweatshirts.

So what does “Make it Happen” mean?

“Make it Happen means……Getting back up no matter how many times you fall down; Not silencing the voices in your head, but changing the message.” Said Dorothy at the 5AM Gang in Epsom.

Donna said “Make It Happen means, so much more than my workout with Get Fit NH. These words guide my every thought and my every move.”

Gary at the 4 PM Happy Hour class said “Make It Happen means………
making a commitment to yourself to succeed. For most people a resolution to achieve an objective is usually all too easily excused by extenuating circumstances. Choosing to overcome and “make it happen” with your physical being, sends a huge message to your subconscious that you can accomplish whatever you desire. This leads to an increased confidence in your ability to succeed in virtually every area of your life. “

Steph from 5AM says “ Make It Happen means getting out of bed when the alarm goes off at 4:00 am each morning the doors of the gym are open! Its knowing that even on the days I fail… I WILL Make It Happen the next day!! Making It Happen means I can be PROUD of the calluses I’ve earned.”

At the Ladies class in Epsom Robin says, “Make it Happen means doing what needs to be done with out any questions“

Katie sums it up “Make it Happen” means to me– that I have to DO something… This isn’t about what others can do for me. If I want to be healthy and active then I have the responsibility to “MAKE IT HAPPEN” because it isn’t gonna “happen” on it’s own!!

Shouting “Make it Happen” is not the end all. We can’t wait for all the stars to line up into perfect order. Make it Happen is not just for bootcamp, its how we live life.

How Do YOU Make It Happen?

To your best health,

Coach Nancy