You’re Making It Too Hard

I was reading an article yesterday in which trainer and coach Alwyn Cosgrove was being interviewed. He was asked what he would do if he had to get a movie star in the best shape possible in 8 weeks.

There is a quote within this quote that really resonated with me, as it is the foundation of my own nutrition and what we do with our own clients who are committed to changing their body rapidly.

Cosgrove said: “You could make some great changes in that time frame. I mean, if you had someone prepare all your meals to the perfect caloric amount for the next 56 days, you’d make amazing changes in your body even without training. Consistency is an amazing thing.

For the regular guy who doesn’t have a blank check I’d just design a four-day meal plan and rotate through it for the entire 56 days. Like I said, consistency is key. As Chad Waterbury once said:

“If I told you to consume one gram of protein per pound of body weight, fibrous vegetables, water, green tea, 12 grams of fish oil, and spread those out over the course of six meals each day, you’d be anything but impressed. But if I held you in captivity and forced you to do that every day for a month, you’d be blown away by the results.”

Do that for 8 weeks and people will accuse you of being on something.”

Let that sink in – the best trainers and coaches in the world don’t so rely on exotic supplements and complicated diets to get their clients into the body of their dreams. It’s CONSISTENCY that counts. Daily effort repeated over and over.

Lean protein, fibrous carbs, essential fatty acids, water, green tea. There is not one person that can’t do that if they really want to.

If said it before and I’ll say it again – STOP looking for the magic bullet. DO what you know to do today. And then do it again tomorrow. Then do it again the next day. If you can eat well one day, you can do it two, then three, then four. Before you know it 30 days goes by and you’ve made SERIOUS progress.

You feel better. Friends start noticing you look better. It’s exciting, it’s motivating, and it makes you want to push on.

Don’t start Monday, because Monday never comes.

Make It Happen – Do It Now – Let Us Help.

Have a great weekend,

Dean

Workout & Win This Saturday

Want to get in a workout AND win some cool prizes? Of course you do!

We Need Your Help!

As we mentioned earlier this week we are going to be at Old Home Day in Epsom this Saturday, August 8th.

At 12:10 pm you are going to get the opportunity to show your stuff as we are going to hold a fast and furious bootcamp workout.

We need you there! Here’s the deal, everyone who shows up Saturday and participates will get rewarded for their efforts, but we are also going to hold a drawing for some cool prizes.

• A gift certificate for a one hour massage from Chichester Massage
• A Precision Nutrition “Gourmet Nutrition” cookbook
• A $25 gift card to Dick’s Sporting Goods

I don’t want to give all those prizes to Joe – so Make It Happen!

Please put in the comment section below that you are going to be there.

See you tomorrow,

Dean and Nancy

Breakfast Burns Bodyfat Better

Here’s a couple recipes that will start your day off right! Mom was (and is) right – breakfast is the most important meal of the day!

Both these recipes take have the protein, healthy fats, and healthy carbs to keep you fueled and full, build lean muscle and burn bodyfat.

You say you don’t have time in the morning to make breakfast?

Both these recipes can be made ahead of time and reheated – It’s what I do every single weekday, and it works.

There are two versions – One for men and one for women. Start with these portions – you can adjust later if necessary.

Don’t look for reasons why it won’t work for you, look forward to the results of taking action and Making It Happen!

Eggs & Bacon

Women:
2 Whole Omega-3 Eggs
Fresh Spinach
2 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs
Fresh Spinach
4 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Spray large skillet with non-stick spray and place on medium heat. On one side, place your slices of turkey bacon. On the other side, crack your two eggs. Allow them both to cook. Flip the bacon once it is browning on one side and sprinkle the cheese on it. Fry the eggs to your desired level of doneness. Remove the eggs from the skillet and place them on a plate, side-by-side. Add fresh spinach on top of both eggs. Remove the bacon once the cheese has melted and place each one on top of the egg.

Mexican Omelet

Women:
2 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
2 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
4 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Directions:
Heat skillet on medium heat. Pour egg mixture into the skillet and cook until almost completely firm. Flip the omelet. Place the salsa on one side of the omelet, flip the other side on top, and slide onto a plate to enjoy.

A Field Trip & A Saturday Workout!

Get Fit NH Bootcamp is taking a field trip.

Sugar By Any Other Name

Congratulations to the first “graduating” classes of Get Fit NH Bootcamp at the Concord Dance Academy, as well as all of our Epsom members who “survived” bootcamp!

Here’s a few pictures styling with the new shirts – Great Job!

Making It Happen!

***

I admit it,  I am getting a bit cynical regarding food manufacturers, even the ones who purport to sell “healthy” food.

I have come to the conclusion that the first rule of food shopping I need to remember is this – The vast majority of manufacturers will say anything legal (i.e. – legal but not necessarily ethical) to sell their product.

Case in point – the trend to call sugar anything but “sugar”. My new favorite is “Organic Cane Juice Crystals”. Think about that one!

We have been encouraging you to read labels, so I thought we would share some names for sugar – some recognizable, some not. If you have any more you’d like to add, write it in the comments below.

Sugar By Any Other Name

1. Barley malt
2. Cane juice crystals
3. Demarara
4. Dextran
5. Dextrose
6. Diastatic malt
7. Diatase
8. Ethyl Maltol
9. Fructose
10. Fruit juice
11. Galactose
12. Glucose
13. Golden syrup
14. Lactose
15. Maltodextrin
16. Maltose
17. Malt Syrup
18. Maple Syrup
19. Molasses
20. Muscovado
21. Panocha
22. Refiners syrup
23. Rice syrup
24. Sorbitol
25. Sorghum
26. Sucrose
27. Treacle
28. Turbinado

and that doesn’t even touch all the forms of Corn Syrup…

Take control and know what you are eating – it makes all the difference.

Make It Happen!

Dean and Nancy

More Delicious Recipes You Can Try Anytime!

We have had a number of our members purchase Ultimate Muscle Protein from us in the past couple weeks, and we wanted to share some of our favorite ways to use it apart from smoothies and shakes.

While these recipes are great anytime, the first two are great for breakfast. You can make either one of them faster than it takes to toast a bagel, and they will feed your muscles and keep you full a whole lot longer! If your current nutrition plan allows, try the “Wonder Bowl II” with a 1/2 cup of mixed berries – mmm mmm!

Give them a try and let me know what you think!

The Wonder Bowl

1 Cup of Full Fat Cottage Cheese
1 Scoop of Chocolate Ultimate Muscle Protein
2 Tbsp Flax Meal

Mix ingredients and enjoy with a small dollop of Redi-Whip whipped cream on top.

The Wonder Bowl II

1/2 Cup of Plain Yogurt
1 scoop of Vanilla Ultimate Muscle Protein

Mix ingredients and enjoy with a small dollop of Redi-Whip whipped cream on top.

Peanut Butter Hot Fudge Protein Pudding

You have to pay a little more attention with this recipe, but when you get it right it is really good!

1-2 Scoops Chocolate Ultimate Muscle Protein
1 tbsp Natural Peanut Butter

Mix UMP chocolate with enough water to create a “thin pudding” consistency. Heat in a microwave safe bowl for a few seconds at a time until heated, but not cooked. If it cooks too long it get “gummy” so be careful. Set aside.

Heat natural peanut butter in a separate bowl until it softens and you can “drizzle” it onto the protein.

Enjoy with a small dollop of Redi-Whip whipped cream on top.

Have a great weekend!

Dean and Nancy

5 Reasons You Aren’t Losing Fat

Today we are sharing a great post from our friends Drs. Chris and Kara Mohr. These two are the real deal when it comes to losing bodyfat and integrating healthy habits into a busy lifestyle.

Besides being PhD’s, the Mohr’s run bootcamp classes in Louisville Kentucky, and they understand that exercise plus optimal nutrition equals fat loss success.

Here’s a summary of the “5 Reasons You Aren’t Losing Fat” – Click the link below to read the whole article.

Top 5 Fat Loss Mistakes

1. Portions are out of control.
2. Thinking all calories are created equal.
3. Outeating your exercise.
4. Skipping breakfast as a way to “save” calories.
5. Thinking exercise is your answer to losing fat.

Find out the total scoop by clicking here: 5 Fat Loss Mistakes

Make It Happen!

Dean

Rocking The Referral Rewards!

Today we are talking about the BIG GREEN, and I don’t mean Dartmouth!

We absolutely love it when our happy members tell others about Get Fit NH Bootcamp, and we love passing out the cash to those who do!

I want to go over our Referral Rewards program again so you can get in on the action too!

Here’s Donna happily holding a check for $25 she earned for sending Mark our way.  Donna told Mark about Bootcamp, Mark signed up – and we get to write Donna a check! Outstanding!

But wait – It Gets Better!

Last Week we introduced you to these babies – Bootcamp Referral Rewards 2.0!

And here’s where it get’s really cool –

When we get one of these cards back from one of your friends, family, neighbor, co-workers, postman , whomever – and they sign up for our fat-blasting, body sculpting, energy boosting Bootcamps – Not only do they get $50 off their first month, but we hand YOU a $50 bill as well!

Want Proof? Well here you go!

That’s Jenn on the left with her card and Dana on the right sporting a brand new $50 Bill!

Rumor has it Dana has big plans for that 50 – if it’s not gone already 🙂

Dana didn’t keep bootcamp to herself – she shared with Jenn how much she loved it and EVERYBODY wins!

And never forget, we appreciate each and every one of our members and how you have helped us grow! We WANT to hand out those $50’s, so grab yourself some more cards – Don’t Keep It A Secret!

If you have any questions, let us know!

Make It Happen!

Dean and Nancy

What Do You Want?

This post is all about you.

Your wants, needs and desires – In one specific area.

My observation after many years of training clients just like you is that we very rarely get asked a questions about physical preparation, about training.

I believe that is because you trust us to take care of you while you are with us. You understand we are going to help you train in a safe and effective manner, that you are going to get a great workout and not have to worry about all the details – and that is just what we are aiming for.

On the other hand we get asked about a specific subject almost daily, and that’s a good thing.

I am sure you have guessed the #1 topic of discussion and the area we are most frequently asked about is…

Food!

When should I eat?

How much?

Is this good for me?

Can I have this?

What about_________?

So today we are turning the tables and asking you a couple questions, and I need your answers in the comment section below this post. I also want to compile a list of your most frequently asked questions, so fire away. Don’t be shy, you are not the only person who wants to know. The more responses we get the better, so let’s have it!

So here’s my question for you:

A “done for you” meal plan outlines exactly what to eat and when for a specific period of time in order to build good habits and jump start your fat loss. If we provided these plans, would you use them?

Would you attend nutrition classes if offered? If so, what are the topics you would like to see covered?

Now it’s your turn:

What are the three nutrition questions you would like to see answered that you think would make the biggest difference in you reaching your body composition goals?

Now I know it’s Monday, but please do me (and yourself 🙂 a favor and respond below.

Make It Happen!

Dean

The Maintenance Manifesto

The Maintenance Manifesto

Learn How to MAINTAIN Your Overall Health, Performance, and Body Composition During Off Weeks

Congratulations! For the last 8-12 weeks you have done a phenomenal job of improving your overall health, body composition, and performance. You have been introduced to new ways to think about training and eating, and have been building healthy habits that will serve you for a lifetime.

However, your body can only be pushed so hard for so long before it needs time to recover and regenerate before unwanted chronic overuse injuries present themselves. In addition, you can only follow aggressive fat loss plans for so long before the mental and physical grind begins to wear you down and your results begin to plateau as your body enters survival mode to hold on to as much body fat as possible. This is why it is paramount that we accomplish the following things during the transition week between the various phases of Get Fit NH Boot Camps:

Moving to Maintenance Mode

1.) Physical Rest and Regeneration

–        Our bodies must rest and recover to prevent overtraining issues so that we can come back 100% healthy and energized for the next phase of the program

–        Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!

–        Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!

2.) Physiological and Psychological Rest and Regeneration

–        We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program

–        We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.

–        Instead plan (key word) and enjoy 1-2 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

3.) Celebrate the Fruits of Your Labor

–        Take some time to reflect on how far you have come since you joined this program in terms of improving your overall health, body composition, and performance.

–        Enjoy your results!

4.) Track your Progress from this Last Phase and/or the Start of the Program

Step#1— Answer the Following Questions

–        How much progress did you make this past phase?

–        Did you meet your goal(s)?

Step#2— Use Outcome-Based Decision Making

If you met or exceeded your goals:

– You are on the right track so keep doing what you are doing

If you fell short of your goals:

–        Assess your compliance to our training and the nutrition program you are following. Be honest in evaluating compliance. 90% is what it takes to make realistic progress toward your goals.

–        If compliance was not an issue, plan to speak with Dean or Nancy so that we can monitor and adjusts your plans if need be.

Step#3— Re-Assess Your Goals

–        Were your goals S.M.A.R.T (Specific, Measurable, Attainable, Realistic, and Trackable)? If not, talk to one of us to re-assess your goals for the next phase of the program.

–        Use outcome-based decision making to determine if you need to adjust your goals for the next phase of the program:

If you met or exceeded your goals:

–        Your goals for the next phase may change based on your progress over this past phase

–        If you have reached your ideal bodyweight, clothing size, or “look”, your goal may now be to maintain it, or maybe these results have motivated you to try to take it to the next level?

–        If your results were better than you were expecting, maybe we should set more aggressive goals for the next phase of the program?

If you fell short of your goals:

–        If your results fell short of what you were expecting, maybe we should set more conservative goals for the next phase of the program?

5.) Take Advantage of Your Free Time

–        This is a perfect time to get things done that you otherwise could not during the last phase of the program (e.g. household chores, doctor’s appointment, travel/vacations, quality time with friends and/or family, etc.)

THANK YOU, THANK YOU, THANK YOU!

We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!

You will never know how much this means to us and how much this is appreciated. It has been a total team effort from the start and though we provided you with all of the necessary programs to get the results that you were seeking, YOU DID ALL OF THE WORK! We cannot wait to get even better results during the next phase of the program!

Get Fit NH!

Dean and Nancy