Keep It Simple! My Top Two Diet & Exercise Tips

I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn’t get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS

* Invest in a Whole Body Workout: This means doing a circuit designed to work your upper body, lower body, and core at least three times per week. Here’s an example: Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

*  Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. In our bootcamps we use intervals as a “finisher” after our strength training. If you do your “cardio” on off days from strength training, something like this works great: Select your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

TOP 2 DIET TIPS

* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you’ll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of… I guarantee it!

Now Make It Happen!

Dean

6 Pack 6 Week 8 and Rules For Restoration

Our 6 Pack 6 Contest has four more weeks left. This is no time to give up or stop the momentum. These last few weeks will set in stone the healthy habits we have been hard at work establishing in our daily routine. So how does the Restoration week from Bootcamp fit in with the program? How can I still maintain my healthy habits if I have a week off from training?

Your answer is in the question itself! It is so important to give your body an extended period of time to fully recover after three months of intense training. That is why we have built in a rest week. This is not is rest week from daily healthy habits, from nutritious eating, and quality time stretching and helping those muscles to recover. Stay the course this next week. Don’t lose sight of the goal. It is healthy habits formed to help us build or maintain a healthy body.

So back to the contest and how this week fits in with tallying points.

The Weekly Six activities are not effected by the restoration week: planning meals, preparing meals, reading the newsletter, trying a new food, sharing progress with others, and  reaching for a personal record. Your personal record might be to score a perfect tally count on eating protein and veggies at each meal, or not eating starchy carbs after lunch instead of hitting a fitness goal.

The Daily Six are effected in the area of training and two meals. During the restoration week and only the restoration week you are to substitute your resistance training with any of the following, professional massage(See Amy at Chichester Massage), foam rolling, rolling on a tennis or lacrosse ball, stretching, or taking a 30 minute walk. Change up these activities so don’t walk each day but stretch one day, roll the next, walk the next etc…

For two of your meals during the week plan to allow yourself a treat meal. This is not a pig out session or an excuse to hit the buffet line but normal portions of a meal that doesn’t fit into your normal nutrition plan. Show these meals with a ‘T’ on your score sheet instead of a check mark.

So how can you maintain healthy habits if you have a week off of training? Focus even more on the other areas of training: nutrition and mindset both help your body with the recovery process. Come back to training the first week of April feeling refreshed, ready to attack each training session.

Have a great week!

Nancy

***

And now for this weeks (and month’s) 6 Pack 6 Results…

I cannot tell you how impressed I am with the efforts of the two ladies who battled it out for this months prize package!

Congratulations to Chrissy AND Lisa for the commitment and hard work they put in this month.

There can only be one prize winner, and this month’s package goes to Chrissy S. who put up a perfect score for the month – well done!

As a reminder, here is the prize package which Chrissy won this month. Don’t forget there is one more monthly prize left, and YOU are still in the running! Get those score sheets in!

(1) Gourmet Nutrition Cookbook – $39.95 value
(1) Beverly International Ultimate Muscle Protein or Ultra Size – $47.50 retail
(1) Beverly International EFA Gold (Essential Fatty Acids) – $24.00 retail
(1) Beverly International Super Pak Advanced Vitamin/Mineral Package – $32.00 retail

PLUS a $100.00 check for winning all four weeks!

You want in? Make It Happen!

6 Pack 6 Results

Week 8 Top Ten

Chrissy S.	72 Points
Judy S.	69 Points
Lisa A.	68 Points
Robin S.	66 Points
Linda F.	66 Points
Julie D.	66 Points
Karyn M.	62 Points
Angela D.	62 Points
Nadia K.	60 Points
Greg S.	57 Points

Overall Top Ten

Chrissy S.	572 Points
Lisa A	570 Points
Judy S.	527 Points
Julie D.	524 Points
Robin S.	513 Points
Evelyn P.	508 Points
Karyn M.	490 Points
Greg S.	483 Points
Angela D.	439 Points
Nadia K.	438 Points

Make It Happen!

You Want Me To Do What?

You’ve been training hard for the last 6-12 weeks. You’ve made tremendous strides with your nutrition. You see great progress, but you are starting to feel a little run down. Maybe more tired than usual, a little cranky, perhaps even caught a cold.

These are signs you need some rest. And not just sleeping in a day or two (like that’s possible!) You do need to get your nightly 7 or 8 hours, but it is more likely you need a break from training.

Next week is a scheduled restoration week for our bootcamp clients. If it’s been awhile since you took a break, maybe it’s time you considered taking a week off. It does a body good!

Here’s why:

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 a lifelong eating plan, 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

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!

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!

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!

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?

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

To download and print a copy of the Maintenance Manifesto for reference, please click here.

The Memory Game

We had a blast on Friday playing the “Memory Game” with all our classes.

Nancy shot some video of the 9:00am Ladies class.

Great job ladies!

Friday Funnies and 6 Pack 6 Leader Lisa A.

I wanted to share an interview I did with your doctor. It actually explains a lot! Very insightful, and loaded with advice!

But first, take a look at what Lisa has to say about our 6 Pack 6 transformation contest and the difference it’s making in her life.

Lisa has done an outstanding job and is working hard to look even more fabulous for her upcoming wedding!

Frankly, I am sick of giving her the majority of the prizes – so get after it!

Thank-you Lisa – Great stuff!

***

Ok, now on to the interview, you might want to print out this page for future reference.

Q:  Doctor, I’ve heard that cardiovascular exercise can prolong life; is this true?
A: Your heart is only good for so many beats, and that’s it… don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a  nap.

Q:  Should I cut down on meat and eat more fruits and vegetables?
A:  You must grasp logistical efficiencies. What does a cow eat? Hay and corn.  And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q:  Should I reduce my alcohol intake?
A:  No, not at all. Wine is made from fruit. Brandy  is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way.  Beer is also made out of grain.  Bottoms up!

Q:  How can I calculate my body/fat ratio?
A:  Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q:  What are some of the advantages of participating in a regular exercise program?
A:  Can’t think of a single one, sorry. My philosophy is:  No Pain…Good!

Q:  Aren’t fried foods bad for you?
A:  YOU’RE NOT LISTENING!!! ….  Foods are fried these days in vegetable oil. In fact, they’re permeated in it. How could getting more vegetables be bad for you?

Q:  Will sit-ups help prevent me from getting a little soft around the middle?
A:  Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q:   Is chocolate bad for me?
A:   Are you crazy? HELLO – Cocoa beans! Another vegetable!!! It’s the best feel-good food around!

Q:  Is swimming good for your figure?
A:  If swimming is good for your figure, explain whales to me.

Q:   Is getting in-shape important for my lifestyle?
A:   Hey!  ‘Round’ is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

AND…..

For those of you who watch what you eat, here’s the final word on nutrition and health. It’s a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.

4. The Italians drink a lot of red wine and suffer fewer heart attacks than Americans..

5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION

Eat and drink what you like.  Speaking English is apparently what kills you.

Well there you go – I didn’t say it was good advice!

Laugh a little; no actually laugh a lot – it’s great for you!

Now Make It Happen!

Dean

Thanks Tammy!

Hi Dean and Nancy,

Just wanted to let you know that since I started Boot Camp last summer my doctor has had to lower the dosage on my thyroid medication not once but twice. After YEARS of zero fitness and yo-yo dieting, I never thought my body would be able to regroup. My doctor is thrilled…not only is my thyroid condition improving but my cholesterol is what she called “Scary good”…lol! At nearly the big 40 I am in the best shape of my life thanks to you and the Boot Camp philosophy….Thank you Get Fit NH Boot Camp!!

Tammy Berrio – Concord, NH

Your Personal Stimulus Package

The economy is in the news all the time. Stimulus this, stimulus that…Spending millions, billion and trillions…

Well I want to stimulate something else…your mind.

Despite the financial “crisis” that is going on now, we still realize the importance of investing our money for the future.

Successful investors are consistent – riding out the daily fluctuations and adding to their accounts on a regular basis. They understand that nothing is gained by sitting on the sidelines, but by wisely and consistently adding to their investment. Great fortunes were and still are made this way.

It is no different with the investment you make in your health. The correct action consistently applied is the key to your health as much (if not more) than your wealth.

Sure there are going to be ups and downs. Nobody is at the top of their game all the time.

But you are just kidding yourself if you think that you can miss workouts, eat junk half the time, and stay up until midnight watching the idiot box and reach your goals.

Why do you expect something for nothing?

—————————————————-

I want you to think about why you train, why you exercise, and if you are in this category – why you come to bootcamp.

Isn’t taking action investing in the future of your health?

After all, what difference does it make how much money you have if you aren’t healthy enough, or even around, to enjoy it?

Look, getting old isn’t for sissies.

You have a couple choices – you can sit on your butt and let your body waste away, or you can start fighting back now so you have a solid foundation for great health when you get into your 60’s, 70’s and beyond.

I am at the age where you really start to realize how short and fragile life is. It seems not a day goes by when my friends and peers are telling me that one of their loved ones is sick, or in the hospital.

You know what’s sad?

Many of the reasons they are sick are behavior related, like diabetes and heart disease, which in most cases could have been prevented with diet and exercise.

It’s just stupid!

Let me tell you about Dan.

We had an absolute butt kicking training session last Friday. Very challenging. And I watched a 52 year old man (Dan) smoke the rest of his class – who were up to 35 years his junior.

It got me to thinking – Dan has been training with us since May of 2008, and besides a week of vacation he took with his family, has missed maybe two sessions. He has made great strides in his nutrition habits, works hard every time he shows up, and has lost a boatload of weight.

In short  – He Makes It Happen!

Dan is doing what it takes now to increase his chances for lifelong health.

It’s not just about living long, but living well.

So what about you?

Are you going to let life pass you by?

Are you going to wake up another 10 years older and still be the same person you are today?

Are you going to be lying in that hospital bed kicking yourself because you know it didn’t have to be this way?

Are you going to finally stop making excuses and do what it takes to show up every day?

Some of you will, but many will not.

Will this be the day that you once and for all determine that you will do what it takes?

Time Will Tell…

It Always Does…

Now Make It Happen!

Dean

I Heard It Through The Grapevine

Get Fit NH Bootcamp Foam Rolling Video

As part of our 6 Pack 6 transformation contest, points are received for doing “off day” restorative techniques such as flexibility training and foam rolling.

This short video explains the benefits of foam rolling, and Nancy demonstrates positioning and technique for some lower body work.

The foam roller used in the demonstration is from Perform Better, and I have been very pleased with the durability.

Check out the video, then do your body a favor, and get on a roll!

I Hate Shoveling Snow!

We’re officially in the midst of another winter season here in New Hampshire. Now I know some people have snowplows and snowblowers, but there are a ton of people who still break out the shovels to get rid of the white stuff. I can’t tell you how many clients of mine have tweaked their backs in their zealous attempts to keep a clear driveway.

Today I am going to reveal my top safe shoveling secrets. For those of you who do not live in New Hampshire like me, you still need to know this information too. This global warming stuff is a weird thing :).  It recently snowed in Vegas for the first time in like 25 years!

So, without further adieu, here are my top five safe shoveling tips:

1.) Perform a Proper 5-Minute Warm-up Before Shoveling

Yeah, right! Who’s actually going to do THAT? Well if you want to save yourself some pain, take 5 minutes and give it a try.

Just as very few people properly warm-up before intense exercise, so do many people fail to get their bodies ready for the rigors of shoveling snow. Let’s face it, snow, especially when it’s wet, is a real beast to move around. And if your body is tight and cold then you will dramatically increase your chances of short or long-term injury.

Here’s a great shoveling specific five-minute warm-up to get your body ready to go. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Split Your Stance When Shoveling

Back pain is probably the biggest complaint for those who shovel a lot. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). If you shovel with a parallel stance (one leg right next to the other one) you are setting yourself up for some pain However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time.

3.) Point Your Toes In Same Direction You Are Shoveling

This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss over your shoulder). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

4.) Shovel EQUALLY to BOTH Sides

This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. Those of you who train with me know that imbalances between the left and right side can cause real problems in your training, and it is no different in every day life. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.

5.) Buy a Condo

Or have teenagers around – this is helpful too! Ok, I am joking, if only because shoveling snow is the only activity some people I know get!

Back to reality: The aforementioned tips will go a long way in keeping your body as bulletproof as possible during the next blizzard. Seriously, it’s not really cool to get hurt shoveling. It’s a sign of an even bigger problem: being overweight and/or highly de-conditioned. And if you do get hurt shoveling, be sure to lie when some asks why you’re in a wheelchair. Just tell them you got hit by a snow plow truck, it makes for a better story and your co-workers or friends won’t bust on you for the next six months!