What’s Your Perception?

Did you know there is a scale that is designed for determining exercise intensity levels?

Actually there are more than one, but they are usually a modified version of the original Borg scale.

(Not the Borg for which resistance is futile. Around here resistance (training) is what it is all about. If you are a Star Trek fan you know what I am talking about, if not – sorry.)

The Borg scale is intended to measure your Rate of Perceived Exertion. In other words, how hard you feel you are working during exercise. This is a subjective measurement to be sure, but it is still very useful. And while not perfect, it has been found to very closely correlate with actual exertion as measured by a heart rate monitor.

The original scale asks you to rate your exertion from 6-20, with 6 meaning “No exertion at all”, and 20 meaning “Maximal Exertion”. Borg later updated his original scale to go from 0 to 10, with similar descriptions.

As your fitness level improves, your perceived exertion will go down if you do not change your exercise variables.

In other words, if you are still working with the same load, at the same speed, for the same amount of time now and 6 months from now, you won’t feel like (or actually be) working as hard.

This is critical to understand when your goal is to keep improving – which it is.

And that’s why we design the training the way we do, so you can consistently keep improving.

So here’s the question – On a scale of 1 to 10, what should my perceived exertion during a Get Fit NH training session be?

The foundation of our training is Metabolic Resistance, which can be defined as intense sessions that combine resistance (strength) training with metabolic (typically called cardio) stimulation. Study after study and client after client show this to be the most efficient and effective way to train for fat loss and body composition.

So we want your RPE while doing this type of training to be high – 7 out of 10 – at least.

In other words we want you to work – very hard.

Doesn’t matter what the person next to you is doing – work harder than them.

And then recover.

Your body likes being just the way it is, you have to MAKE it change.

So think about it.

If I ask you what your RPE is on a typical training day, would it match what your coach thinks your RPE is on that day?

It’s a relevant question, and it could be the key that unlocks your potential and results.

Make It Happen!

Coach Dean

 

 

S3 – There is nothing you can’t do!

Hey gang just wanted to remind you that the sign up sheets for S3 are ready and waiting for you – don’t delay!

We are understandably getting a lot of “What exactly is it?, When does it start?” etc.

I get that.

But I want you to understand that I would never ask you to do something that was not achievable. You trust us every day with your training, I am asking you to trust us now.

That being said I will offer you a brief timeline and outline as best I can.

The contest will be 8 weeks long, and is currently slated to start Monday April 23rd and end Friday June 15th.

Update – we will be starting and ending one week later because of April vacation

On April 17th registration will open on ActiveNH.com, the website we are partnering with for the contest. You will be provided with instructions and an access code. This will be the hub of the contest where tasks will be recorded, live scoring will be updated, etc.  This site will make it way easier in the past to stay in the loop and keep up to date.

As we do with all our coaching S3 will focus on behavior, not just outcomes. Our work with Dr. Berardi at Precision Nutrition has been instrumental in this coaching philosophy, and it is very powerful and empowering.

What’s the difference between a behavior and outcome?

Here are a couple past articles you can read that help explain:

Your Goals Aren’t

Is There A Gap In Your Training?

To put it simply behavior is something you can control, while an outcome is something that is not always in your control.

A behavior goal says “I will attend bootcamp 4 days a week”. To a large extent you have control over if this happens or not.

An outcome goal says “I will lose 10 pounds this month”. You may or may not, and whether you do or not isn’t always in your control.

But the more positive behaviors you adopt, the more likely it is you will reach your desired outcome.

So we focus on behavior.

That’s not to say the outcome doesn’t factor in, because it does and should. But your focus should be on what you can do, what may or may not happen.

Get It?

So yes, there will be a fat loss component as part of the scoring. You will need to step on the scale and track results.

But the vast majority of your points will be earned by doing.

Here’s the actual task for the first two weeks of the contest.

S3 Habit 1: Eat a meal within one hour of waking or within 1 hour after training This is a PPW meal, not a protein shake or recovery drink. Choose on or the other.

That’s it. That’s how you earn task points for the first two weeks.

Can you do that?

Then you know where the sign up sheet is!

Make It Happen!

Sizzlin’ Summer Slimdown – Team Transformation

I know the anticipation has been building, as we have had people asking for weeks when this years “S3” contest was going to start!

Well gang, hold on to your hats because we are just about ready to get going. This year it is going to be easier than ever to keep track of your points and see who is on top, because we are going high tech with our own customized website!

We are excited to be partnering with ActiveNH.com to run the website, and Tim has assured me that you don’t need to be a “techie”, it’s just point and click. The really cool things is that results will be constantly updated and you will be able to see how your team is doing in the competition as well as how you are contributing to the effort. Good stuff!

We are putting the finishing touches on the site, so as soon as it’s ready (2 weeks or less) we will get cooking!

Here is where I am going to serious for a minute.

We are investing a lot of time and money into this years transformation. We are upping the game and we only want you to participate if you are fully committed to the process and are willing to do what it takes. Now don’t get me wrong, we want 100% client participation, because we have seen how life changing these events can be, but we aren’t going to force you to do it.

This years theme is “Team Transformation”.  There is nothing like having a team behind you to encourage, motivate, and yes, kick you in the butt when you need it!

Each training time will have their own team, as we have done in years past. On Monday morning there will be a sign up sheet  – put the name down on the appropriate sheet and you are in!

Now at this point you are probably saying to yourself “What am I getting myself into?”. Let me assure you there is no part of this contest that you will be unable to do.

Once we firm up the details with the web developer we will reveal contest specifics, but for now lets just talk about the really good stuff…

The Prizes!

Let me put it this way, you are going to want to do everything you can to help your team win, because besides the team prize the top 3 finishers are going to walk away with some amazing swag!

Individual Winners

3rd Place

• Custom “Get Fit NH” Jacket ($50 value)
• 3 Months entry into F.L.A.G./Gold Access on TheOther165.com ($81 value)

2nd Place

• Custom “Get Fit NH” Jacket ($50 value)
• 6 Months entry into F.L.A.G./Gold Access on TheOther165.com ($162 value)
• Gift Certificate for 30 Minute Massage ($50 value)

1st Place

• Custom “Get Fit NH” Jacket ($50 value)
• 12 Months entry into F.L.A.G./Gold Access on TheOther165.com ($324 value)
• Gift Certificate for 60 Minute Massage ($70 value)
• A brand spanking new iPad 3 ($629 value)

How cool is that? 🙂

Team Transformation Winners

The top scoring team will get:

• Their own custom designed Get Fit NH “T” for everyone else to be insanely jealous of
• A gourmet dinner prepared and hosted by Coach Dean and Nancy for each team member and their family
• Year long bragging rights!

There will also be other “surprise” prizes along the way – so stay sharp!

We are looking for this years contest to be our most closely contested, hard fought and fun ever. Look for those sign up sheets on Monday and get in on all the action.

Make It Happen!

 

It’s Not About The Workout

I have never been a huge fan of the term “workout”.

When someone tells me they are going to workout it brings back memories of when I used to belong to a local gym and the kind of activities that go on there.

I don’t mean to sound harsh, but for the most part it was a lot of  people who didn’t know what 99% of the equipment was for, and if they did they probably weren’t properly instructed how to use it.

Which is why when you walk into most commercial gyms all the cardio equipment is being used.

At least on the treadmill I can work up a sweat, the thinking goes.

But I can sit in a sauna and sweat, so unless there is a purpose to the activity what’s the point?

Which is why I much prefer the term “training”.

Do we have workouts at Get Fit NH?

We do.

We do a “Burn the Pies off the Thighs” workout after Thanksgiving, and there is our annual “Wicked Winter Workout”, just to name a couple.

These are exceptions however, not the rule.

The difference is that these “workouts” are not part of the overall training plan that we have in place at Get Fit NH.

If you are like me when you walk (or used to walk) into the gym you did what you liked to do, what you were good at, and maybe just the things you knew how to do.

I mean training legs is hard, I think I’d rather just work on my abs today.

And pretty soon your back is hurting.

And I want sculpted shoulders, so I’ll do lots of overhead pressing, but doing pullups isn’t on my radar, and the next thing you know you can’t lift your arm to your side without pain.

Stretch, foam roll, mobility work? Never heard of it (or at least I’ll pretend I haven’t)

Which brings me back to my point.

Training for life is more than throwing a mish-mash of stuff together that makes you sweat and calling it good.

It’s more than just finding a place that will beat the snot out of you every day – anybody can do that, and unfortunately too many do.

Too many training programs are short sighted.

They are focused on the here and now, not on the long term outcomes.

I mean your body can handle just about anything, no matter how stupid, for a little while.

But eventually stupid hurts.

And just because you can do something doesn’t mean you should.

I saw an article the other day about a particular workout that shall remain unnamed.

The author was talking about now that he was older he couldn’t do what he used to do anymore in his workouts. That now he had to think about recovery and training loads.

This man was the ripe old age of 35.

He is partly right, he does need to think about recovery and training loads, but then again he always did need to think about those things.

I would submit to you that if he had taken better care of himself when he was 25 and “bulletproof” he wouldn’t be in such poor shape now dealing with injuries.

Now you may think I am just ranting, and maybe I am, a little.

But I am pretty fed up with watching unsuspecting people glom onto the latest and greatest fad and not thinking about the long term effects.

35? Seriously?

I got 10 years on him already and I plan to keep training until they put me in a box.

I enjoy a challenge as well as the next guy (5050 burpees anyone?)

Adventure races, I’m there.

The occasional 5k? Reluctantly yes. 🙂

But when it comes down to it, I am training for the Sport of Life.

My son Drew doesn’t care if I can snatch 200lbs 10x in 2 minutes.

But he cares if I can run around and play ball with him.

My daughters KJ and Amy don’t care if daddy can box jump 36″

But they care that I can get down on the floor and play with them.

And for me, that’s what it’s all about.

And it’s why I am so anal about doing the research and work necessary to write effective and safe training programs for our clients.

When we find a better way, we implement it.

But we aren’t aiming to be trendy, we are aiming for results in a fun, safe and efficient environment.

And that, as they say, is that.

Train Hard.

Train Smart.

Train for Life.

 

“Running 101, From Beginner To Advanced” with Dr. Brett Coapland

As you know if you have been around me for very long I have a real love/hate relationship with running (actually it’s more hate/hate, but oh well).

I actually used to be a pretty decent runner, but running in combat boots back in the day helped screw up my hip to the point I have been advised by more than one medical professional to not run at all anymore.

And the fact of the matter is that invariably if a new client, especially women, complains of achy knees they either are currently doing some running or have been running, and one of the reasons they come to see us is to try to help them get them to stop hurting so much.

Now frankly I am not going to sit here and advocate running for everybody, because for some people it’s just not appropriate. Running puts a tremendous load on joints, particularly those with higher bodyweights and/or poor running mechanics.

But I also understand that spring is here and with that comes 5k’s, adventure races, triathlons, and some of you are even training for marathons!

And that is why I am pleased to announce that Dr. Brett Coapland will holding a running clinic at Get Fit NH next month.

If you are going to do it, let’s do it right!

Dr. Coapland’s Bio:

• Owner of Performance Health Spine & Sports Therapy in Concord, NH
• Chiropractor specializing in sports injury
• Certified CSCS, ART
• Special interest in running mechanics and running injuries
• Ultramarathoner and 2x Ironman Finisher

Seminar Outline:

Part 1: Lecture

• Running Mechanics
• Running Shoes/Orthotics
• Training Principles/Adaptation
• Nutrition, Hydration, and Recovery
• Common Injuries and How to Avoid Them

Part 2: Hands (Feet?) On

• Running Mechanics
• Corrective Exercise for Injury Prevention
• Optional Easy Group Run

If you want to be a better runner (and you know you do), you do not want to miss this opportunity to learn from one of the best around. You would be hard pressed to find this level of instruction anywhere, and the clinic tuition is almost insanely low, so register now.

Running 101 – From Beginner to Advanced
Place: Get Fit NH Bootcamp Concord
Date: Saturday April 21, 2012
Time: 8:00am to 12:00pm
Cost: $40.00

Thank-You for your interest – Registration Is Full!

 

SkiErg Sprints 2012 Results

What a great time this morning!

A really impressive display of power, endurance, teamwork and of course the art of having a really great time!

Seriously guys everyone who stepped up to the plate and competed rightly deserves to be proud of your accomplishments. It takes real guts to get on stage and lay it all out there for everyone to see. Nancy and I are really proud of you.

A special shout out to the athletes who competed in all three events:

Cristy, Liz, Frank, Mitch and Adam – you are absolute warriors!

Also wanted to note that I checked out the Concept2 World Rankings in the 1000m individual, and Adam, Brian and Liz’s times has them in the current top 10 for 2012 – In the World!

Now that rocks!

A special thanks also to Kate Fox of FoxFancyPants for providing the amazing headbands as part of the prize package – sweet!

Put together a video of the festivities, and you can check out some pics on our Facebook Page.

Keep Making It Happen!

 

 

More Core!

It’s like a battle cry rising from the masses, growing louder and louder with every beat of the drum…

more core.

more core.

more core.

more core.

more core!!!

Ok, maybe that is slightly melodramatic, but it’s not an exaggeration to say that people want to work their “core”…more.

Just what is it that makes us “core crazy”?

• Is it visions of our very own “six pack”? (We all have dreamed of having our very own at one time or another)
• Is it because we still believe that we can get rid of our gut if we just work it more? (This STILL isn’t true)
• Do we just like the feel of the burn after ripping off 100 crunches? (Sadists)

Here’s a pop quiz:

Which of the following is a “core” exercise?

1. 2-Leg Hip/Thigh Extension Hold (Hip Bridge) with Chest Press
2. Isometric Lat Pulldown
3. 1-Arm Farmers Walk
4. Kettlebell Swing

If you said “All of the Above” you get a gold star.

Because in reality your core is involved every time you move!

There is no doubt that a strong core (a misnomer but for arguments sake we will go with it) is vital for overall health and performance.

There is also no doubt there is a fundamental misunderstanding of what the core is and what it does, never mind how to train it optimally to function at a high level.

There is a lot more going on here than just looking pretty, and there is a lot more to the core than the piece of real estate between your belly button and chest.

Goal #1 for core training at Get Fit NH?

Injury Prevention.

The inability of the core to stabilize and function properly is why so many of us have fought and/or are fighting back pain.

Dr. Stuart McGill is just one expert who talks about the importance of establishing and maintaining a neutral spine, and his work “Ultimate Back Fitness and Performance” is a go to resource in understanding the biomechanics of the spine and the effects of different types of training.

Another great resource is Mike Robertson’s excellent “Complete Core Training”.

In it Mike identifies “Four Phases of Core Training”.

1. Foundational Stability
2. Isolative Core
3. Integrated Core
4. Sports/Performance Specific

Let’s look at the first three.

We spend a lot of time on foundational stability because it’s well, foundational.

Learning to properly execute planks, side planks,  and birddogs for example is crucial to protecting the spine before anything else. Movements such as tall kneeling and half-kneeling “rip rows” (as we call them at Get Fit NH) also teach us to maintain neutral pelvis and spine concurrently.

Isolative stability exercises  include what you have heard described as “anti-flexion” or “anti-rotation”. This is when we are preventing or resisting movement. Some of these movements would include a Valslide Rollout or 1-arm Farmers Carries.

A 1-arm Dumbbell Bench Press is an example of Integrated Stability. An offset load greatly increases the demand on the core to “lock down” to keep you from falling off the bench, for example.

All these components are critical to both how we are able to perform, both in the gym and out.

They are also critical for goal #1 – Preventing Injury.

Here is something else to think about:

Your core is comprised of muscles, and ALL muscles require recovery.

That is why we don’t hammer your core in the same way every day.

And why there is not “direct” core work every day.

Situps and crunches?

Not so much, because there are better and more effective ways to train the core and keep the back healthy.

And that six pack you have always dreamed about?

As the old saying goes “Abs are created in the kitchen”.

But that’s a story for another time.

Keep Making It Happen!

Coach Dean

 

 

 

 

Running Interference

As many of you know (and if you didn’t here’s reminder #2) that our next scheduled recovery week is in a couple weeks.

We have written much on the topic of recovery weeks and the purpose and plan behind taking time to let your body recover from training. For those of you who are new (or just plain stubborn :)) here are some past articles outlining recovery principles and procedures:

Recovery Is Where The Magic Happens

I Hate Recovery Weeks

Rest, Recover and Regenerate, It’s Not Optional

When we take a recovery week, we are looking at recovery from the standpoint that we will call the macrocycle, or yearlong plan. We schedule 4 weeks off from training per calendar year. These are not haphazardly taken, but scheduled into a carefully designed plan to help you improve over the long term.

Your weekly training is designed in much the same way. Our training schedule is Mon, Tue, Thu, and Friday for a reason, and a huge part of that is the way your body recovers on a daily and weekly basis. Except for the most genetically advantaged 5 or 6 days a weeks of intense strength and metabolic resistance training isn’t effective because we are unable to recover properly.

So what does “Running Interference” have to do with anything?

Strength Coach Ian King was the person who introduced me to the reality of  “The Interference Principle”. In his context, he found that that energy system training can seriously impair strength and size developments.

We have observed that this principle also comes into play with some of our clients who do “other” training along with our training. There is a point you can do too much and get less – sometimes less really is more!

I may ruffle some feathers here, but too bad. I can unequivocally and without a doubt say that the amount of sweat produced in a single training session has absolutely nothing to do with how effective that session was in changing your body.

I get it. You enjoy the feeling of working up a good sweat. It makes you feel like you did something. Most of the comments we get about “great training session” come after the ones where you are absolutely trashed.

But what if that trashing made you worse?

If it taxed your recovery to the point it weakens your immune system and you are constantly getting colds? If it caused excessive inflammation in your joints and you are constantly in pain or popping Advil? If overuse produces knee pain, or plantar fasciitis?

Is it worth it then?

No is the only correct answer.

And that is why we don’t train that way every day. Why we take the time daily to work on mobility and flexibility. And why we caution you about your exercise load outside of bootcamp training.

You see it really is possible you are running, or spinning, or ellipticalling (is that a word) interference on yourself and making less progress than you could be.

And that is not what either of us want.

We get asked a lot “What should I do on days there is no bootcamp?”

The answer really is “It Depends”.

And that is something your coaches would be glad to talk to you about on an individual basis.

We are glad to sit down with you and get a complete picture of what your goals are and what you are trying to accomplish. For instance Liz is training for a half marathon. We came up with a plan that will allow her to get the mileage in that she needs in coordination with bootcamp training and other things she enjoys doing. We sat down with Stacy and mapped out an interval protocol she can do a couple days a week that allows her to get that “cardio fix” without taxing her recovery.

Training with Get Fit NH means training within the context of a carefully planned system designed to get you better. When it comes down to it I love the fact that many of our clients are so addicted to being healthy they can’t fathom a day without doing “something”.

Let’s work together and make sure we aren’t “running interference”.

Make It Happen!

Dean

 

 

SkiErg Sprints. Concord vs. Epsom – It’s On!

On March 24th we will be holding our first multi-annual (is that a word?) SkErg Sprints, and it is going to rock!

Not only because we are gonna blow the doors off the gym, but it’s going to be Concord vs. Epsom and the right to be the first holder of the “Golden Hammer”!

We are planning on racing in 3 categories:

• 2000m Team Sprint (4 member teams)
• 1000m Individual
• 2000m Individual

If you want to get in on the action, there are sign up sheets in each one of the training facilities. Please indicate which events you want to participate in. Once we see what we are looking at for numbers, we will announce more details as the format of race day.

Get Some!

 

Motherhood Is Not For Wimps – Prenatal Workshop

Get Fit NH Bootcamp is growing, literally.

Our bootcamp family is getting bigger as quite a few of our clients are expecting an addition in 2012.  Coach Nancy, the resident supermom (and mother of 6) at Get Fit NH is hosting a prenatal workshop on Saturday, March 10 from 9:30-10:30 at Get Fit NH Bootcamp Epsom.

If you are expecting or expect to be expecting sometime in the future, you don’t want to miss this!

Think about it, carrying a pregnancy and giving birth is usually the most intense physical activity a woman will do in her entire lifetime, yet most don’t even think about training for it!

Learn how exercise is not just for you, but for your baby as well. You’ll go home confident of the “do’s and don’ts” of exercising while pregnant. Also included are tips on eating for two, samples of healthy foods and resources that keep your growing family healthy and feeling great!

This workshop is open to the public, so please spread the word, then let us know you are coming!

Motherhood is not for Wimps – Prenatal Workshop

Saturday March 10th

9:30am – 10:30am

Get Fit NH Bootcamp Epsom