Get Fit Games Results and Records

photo 3-1We had a great time this morning at the winter session of the “Get Fit Games”. Congratulations to every athlete who came out and competed this morning. We witnessed a bunch of PR’s , including 38 top 3 gym records and 13 absolute gym records. Simply Amazing Performances!

Click the links below for today’s scoring, the medal leaderboard, and gym records.

Keep Making It Happen!

Get Fit Games Results December 21, 2013

Medal Board (* means medal earned in latest games)

Gym Scoring Records

 

 

 

Roll Over Beethoven, Dennis Comes Up With A New Classic

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Elves on a shelf? How about some coaches keeping a watchful eye on you instead?

Dennis sent this note and original composition to me after training this morning. Brings a little tear to my eye…

Hi coaches,

Thanks for the great training this year – it’s made a big difference to my health! I told Meagan after class that The Twelve Days of Christmas was cycling through my head last night while I was supposed to be sleeping – Cost me some rest but inspired me to compose The Twelve Pains of Christmas 🙂

Feel free to sing this during your remaining training sessions today! Just substitute the appropriate coaches name when needed…

Merry Christmas!!

Dennis

 

The Twelve Pains of Christmas

For the first pain of Christmas, Coach Meagan gave to me:
A whole bunch of stinkin’ burpees!

For the second pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
And a whole bunch of stinkin’ burpees!

For the third pain of Christmas, Coach Meagan gave to me:
Two Bear Crawl
Three Get Ups
And a whole bunch of stinkin’ burpees!

For the fourth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
And a whole bunch of stinkin’ burpees!

For the fifth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
And a whole bunch of stinkin’ burpees!

For the sixth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
And a whole bunch of stinkin’ burpees!

For the seventh pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
And a whole bunch of stinkin’ burpees!

For the eighth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
And a whole bunch of stinkin’ burpees!

For the ninth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
And a whole bunch of stinkin’ burpees!

For the tenth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
Ten Split Squats
And a whole bunch of stinkin’ burpees!

For the eleventh pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
Ten Split Squats
Eleven Mountain Climbers
And a whole bunch of stinkin’ burpees!

For the twelfth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
Ten Split Squats
Eleven Mountain Climbers
Twelve Glute Bridge Marches
And a whole bunch of stinkin’ burpees!

What is your definition of easy?

TFW LOGO VECTORI received this from my friend and mentor Martin Rooney in an email awhile ago, and as I re-read it today it really resonated with me again. I am sharing with you because I suspect I am not the only one who needs to take action on what I know I need to do, rather than what I am comfortable doing.

Does any of this resonate with you?

——————–

Rooney Rule: What is easy to do is also easy not to do. Your personal definition of “easy” will determine the height you reach in life.
Hello Warriors,One of the Principles of TFW is that your body is an incredible informant that is always trying to tell you something. Most of us, unfortunately, have either forgotten how or choose not to listen to what our body is saying to us. If you don’t agree or completely understand, here are a few common examples of how people regularly ignore what our amazing body is attempting to tell us:

  • Many people eat food that makes them feel sluggish or tired, yet they continue to make the same food choices.
  • Many people’s bodies pack on fat, develop high blood pressure, diabetes, and a whole host of other diet related disorders, yet they continue to eat incorrectly.
  • People develop overuse injuries and continue to batter the same areas instead of giving that area the rest for which the body is screaming.
  • People awaken tired from too little sleep, but continue to deprive the body of that all important recovery mechanism on following nights.
  • People’s bodies “know” that daily exercise is healthy, but they continue to lead sedentary lifestyles.
  • People make themselves sick from toxic behaviors like drinking and smoking, yet continue to indulge in these damaging acts.

We all take on physical challenges every day. Whether it is beginning a sport, landscaping the yard, moving some furniture or chasing the kids, we often experience soreness or fatigue in certain areas as a result. I have concluded that there are a few possibilities causing the issue:

  • These are areas that you may not have used in some time.
  • These are areas that you have not used in that particular way before.
  • These are areas that are require the development more strength, flexibility and endurance.

I believe you might think the list above is “common sense.” The problem, however, is that it is not common for people to take action on what number three is trying to tell them. This leads me to another Principle of TFW: knowledge is rarely important without action. Once you recognize what your body is telling you (whether it is to eat right, lose weight, train smarter or recover more), you need to actually carry out that request! As I have learned, our society’s greatest mistake is to make the same mistake. Not listening to your body long enough is exactly where most of the world’s health problems come from in the first place.

This email should be a harsh reminder that we were given two ears and one mouth because we should listen twice as much as we talk (and, for many of us, eat!). Although the media would love to attempt to paralyze you with the belief that concepts like training and nutrition are very complex, if you pay close attention, they are actually quite simple:

You know what to eat because your body tells you what you need and when it is hungry. Eat It.

You know when you need rest because your body tells you when it is tired or sore. Take It.

You know the area to train because your body tells you when and where it is weak or improperly prepared. Train It.

Proper recovery, training and nutrition. With the correct mixture of these three variables, you and your body can do anything. The body knows it can be done. Now it is just your mind’s turn to listen…and then take action.

Yours in Strength,

Martin Rooney

Thanksgiving

happythanksgivingthanks·giv·ing

noun

“the act of giving thanks; grateful acknowledgement of benefits or favors, especially to God.” – Dictionary.com

I am truly grateful we have a holiday named “Thanksgiving”. Because for just a few days it makes me say the word over and over again.

“Happy Thanksgiving”

“Have a wonderful Thanksgiving”

“Enjoy your family at Thanksgiving”

It is kind of ironic that the next day is called “Black Friday”. Now I understand how important this time of year is for our economy and businesses to survive. But to my recollection I have only ventured out once on that day to do any shopping, and that was a quick run to Dick’s Sporting Goods at 4:00am, because I woke up right at my normal time anyways. I glanced across the street on my way by and was convinced that anyone who ventures into Wal-Mart is crazy or possessed – no thanks. Now to those of you who enjoy the madness my hat is off to you, because you are very brave, and more power to you. Could you grab me a Starbucks on the way by? 🙂

But I Digress.

Can I encourage you to be truly thankful this year, from now until New Years?

It seems that we let this time of year stress us out to no end as we try to meet the seemingly endless expectations that tug on us to make every perfect, buy all the right gifts, put up just the right tree – busy, busy, busy.

And then it’s gone.

The holidays are over and we settle down into the long New England winter. (I am working really hard on being thankful for that one.)

Life is not easy. Sometimes our days are filled with disappointment, heartache and pain.

Which is one reason why I am grateful for the people in my life.

My family, who put up with me with love even on the worst of days.

My friends, who I don’t get to spend nearly enough time with.

My Get Fit NH team and co-workers, who labor with me to make it all work.

My clients, who share a part of their day with me. Who I get to laugh with, cry with, help through some struggles, and witness some incredible achievements.

To God, who has given me 47 years so far, in spite of myself.

I am going to put some effort, some action, some work, into slowing down a bit this holiday season and making the time to enjoy the things and people who are important to me. I am going to do my best, but with the understanding some people just can’t or don’t want to be happy, no matter what I do. They will get my kindness and compassion, but not one second of my time worrying.

That is work worth doing, and a word worth saying more often than we do.

Thank-you.

Have a wonderful Thanksgiving.

Coach Dean

 

 

Death, Taxes and Sleep. Three Things You Have To Do!

hYou do NOT want to miss this important seminar coming up in just a couple weeks.

Dr. David Picard of the Concord Hospital Medical group has graciously offered to come talk to us about one of his subject areas of expertise – sleep!

The last time I put up a post about the importance of sleep Dr. Picard wrote me with some additional suggestions, and we both thought it would be a great idea to get him on in here.

We have how critical sleep is to a healthy body, recovery and even fat loss many times, but what do you do if sleep is hard to come by? Come find out some reasons, as well as tips and strategies on how to solve your sleep problems. I know I am looking forward to it!

Death, Taxes and Sleep. Three Things You Have To Do!

Location: Get Fit NH Concord
Date: Tuesday December 10th
Time: 7:00pm to 8:30pm

Now THAT Was Fun!

skierg-worldsprintsFirst off all let me say how proud I am of everyone who came out this morning and participated in the 2013 SkiErg World Sprints. It takes a lot of guts, willpower and determination to step up, grab those handles, and go for it. For those of you who participated for the first time, a special kudos goes out to you – you did it – 1000 meters!

It was great to see some new faces in the training facility this morning as well. Adam and Deb brought a cheering section and Sharon brought her whole family and more!

We will be compiling the numbers and sending them off to Concept2 by Monday morning. Do you realize you now hold a world ranking? Putting yourself out there is huge, and you will only be better and get better because of it. As soon as Concept2 aggregates the data from around the world we will let you know, and you will be able to see how we did.

The other cool thing about participating this morning is that now you have an official ranking and score for the SkiErg Category in the Get Fit NH Heptathlon. The leaderboard has changed dramatically, and many of you have earned medal status, so make sure you check out the leader board on Monday.

To the Super 36 – Kathy, Anne, Gretchen, Cristy, Nancy, Sarah, Sharon, Susan, Casey, Nadine, Maria, Terri, Mary, Janine, Leslie, Kim, Laura, Kim, Diana, Deborah, Karl, Brian, Scott, Adam, Rick, Tom, John, Scott, Bob, Eric, Michael, Chris, Oliver, Collin, Andrew, David – Congratulations for Making It Happen!

Mastery & Habit. What’s The Connection?

celloToday is the official start of “Eat Your Way Right Through The Holidays 2013”, and we are excited to get things rolling!

As you know EYWR is a habit based challenge.

The Free Dictionary defines “habit” this way:

a. A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition.
b. An established disposition of the mind or character.

The first part of the definition tells you how the pattern of behavior is established – through frequent repetition.

The second part of the definition describes the result of this frequent repetition, and this is the good part – you become the habit, it is part of who you are.

It’s how you think, feel and act.

Look at it this way. When you go to a party are your friends more surprised when you make supportive choices or when you don’t make supportive choices?

You know what I mean. People actually seem shocked that I would have a piece of dessert when I am out, because for me that is out of character. Believe me it was not always this way. But after I did it once and survived it got easier and easier. I was creating new patterns of behavior that now are my new norm, and people notice when my behavior is different than usual.

That’s what EYWR is all about. Repeating good choices over and over again until they become part of who we are. That’s when this whole “eating healthy” thing actually gets easy.

And that’s what brings us to Mastery.

I think it’s safe to say we all appreciate people who are really good at doing something.

In the arena of sport perhaps watching Phil Mickelson get his approach shot within 5 feet from an impossible lie.

Or maybe it’s listening to Yo Yo Ma play the cello like he was born with it in his hands.

We watch in amazement as the Discovery Channel shows us a surgeon repairing delicate nerve fibers.

These people have mastered their craft, and while we can be amazed, we don’t have to think mastery is unachievable in our own lives.

These skilled practitioners didn’t wake up one day being great at what they do.

They overshot the green, they missed a note, and the surgeon practiced on dead people for crying out loud.

Mastery over any subject takes dedication, perseverance, patience and time. It’s hard, no two ways about it.

But it can be done.

Over the next 8 weeks you can start, or build on, your journey toward mastering your nutrition, for life.

It starts today.

Take action, don’t settle, work hard, be your best.

I look forward to seeing you Make It Happen!

Coach Dean

 

What Are Your Possibilities?

dereksm-300x225Today is Monday. I am writing this sitting in the airport in Charlotte, NC, waiting for my flight to take me home after a fantastic weekend with Martin Rooney and the tremendous coaches and people from the TFW Familia I am honored to call my friends.

As I sat here reading a book (“Making Classroom Assessment Work”, thank-you Steve Rothenberg) a sound in front of me caught my attention. It was the sound of a young mother playing with her baby, who is maybe 8 or 9 months old. I could not help but smile as I watched them play, smile and laugh with each other.

Mom kisses on her baby,and the baby smiles, laughs and claps. It struck me hard. I was looking at unlimited possibilities. Who would this baby become? What did life have in store for her? I can only imagine the hopes and dreams that her parents have for her.

And then I looked at some of the people sitting beside this happy pair. There were a few startling contrasts to the first scene. These people looked beaten down by life. They were waiting to be carried to some destination unknown to me. Some of them looked like it was the last place on earth they wanted to go.

Now I don’t know those people, what there life has been like. Are they happy? Do they like their work? Are they following their dreams, or have they given up on them? Do they realize that as long has they have breath their are still endless possibilities that await?

Do you still see all the possibilities in front of you?

You have a gift. You have the gift of a new day. You have the gift of making today better than yesterday.

It’s seldom easy. People around you are going to resist you. They are going to tell you it can’t be done.

“You are going to the gym again? What is that you are eating, broccoli? You’re going to bed already?”

Don’t Listen. Don’t give it one second thought. Do what you know you need to do.

Make the choice today to be better than yesterday. Eat a little healthier. Exercise a little harder. Sleep a little longer.

And then do it again tomorrow. And the day after that.

Start your own “Success Snowball”.

Every time a new day turns, and you make another good choice, the snowball gets a little bigger and a little bigger. Pretty soon it’s so big and rolling so fast that you can’t be stopped, no matter how hard people try to bring you down.

That possibility exists for you.

Do you believe that?

I think we would all be better off if we started every day watching that mom and her baby play together.

Of understanding all that we can still accomplish, no matter how old we are, how much talent we think we have, or our position in life.

But it’s not going to happen by wishing it will.

You need to turn possibility into productivity.

You have to make that first good choice, take that first positive step, and – you hear it from me all the time – you gotta take action.

Don’t Wait.

Don’t Waste Your Possibility.

Make It Happen!

Coach Dean

Can Your Attitude Change Your Families and Friends Attitudes?

SuccessA couple of weeks ago we were talking in training about how easy it is to let other peoples attitudes, usually the negative ones, affect how we think and act.

I can’t tell you how many times I have been at a party or other social gathering and have someone comment on what was on (or wasn’t on) my plate.

I just feel like saying “If I want to have veggies and hummus, what’s it to you? If you feel guilty for what you are eating that really is not my fault. Please don’t drag me down to make yourself feel better.” (That was probably the cleaned up nicer version of what I really want to say)

But did you ever consider the long term effects of sticking to your guns? Of continuing to make good choices in spite of what grief you take?

Did you consider that you may just be the inspiration they need?

Read what Cara from Get Fit NH Epsom has to say about it:

“I  had a family member ask how I was “holding up” recently with all the working out. Like somehow it must be very exhausting. This is someone who has never had a weight problem, never worked out a day in their life, and doesn’t know how great it is to gain energy, confidence and strength from working out.  So there is no way they could relate to someone who has to fight for it.

I wrote a list of things people have said to me since I have started with your program in July. I keep a journal. Somehow when you are on a personal quest like this it becomes everyone else free for all for comments and opinions. The only thing I can relate to is being pregnant. Everyone has an opinion and they give it even when I don’t ask. And they all want to get in my space.

  • “Wow how do you have time for that?”
  • “You can lose the weight but you will never be the same as before”
  • “How do you have money for that?”
  • “How do you do that with the job you have?”
  • “You may not be able to meet your goal because you have a lot of muscle”. What?!

 and more positive recently:

  • “Wow you are half you size!”
  • “What are you doing?”
  • “Keep going!”
  • “How much weight have you lost and what are you doing”?
  • “you have so much energy!”

Another insight I have found is as I let go of other bits of clutter, solve or resolve relationship issues by letting go of them or changing how I see things,  I see my progress tie directly to those things as well. Sometimes it’s not all in what we are eating, it’s what is eating us. Getting those things better, helps the picture too.
 
Thanks for all you do” – Cara

When I wrote back to ask Cara if I could share her powerful story, she graciously said I could, and also followed up with some more results of her perseverance. Keep up the great work Cara!

“We hear all that “junk” every day…and I believed it for a long time. All it would take is ONE of those comments and I would slide down.

Not Any More.

And you are right, it is no longer about them. It is a process. And in staying in the game I have lost over 30 pounds since May.

Thank You.” – Cara

This is Not a Dress Rehearsal

dereksm-300x225

Derek Andrew Carlson
Born 11/07/2001 : Died 10/14/2002

Life is short. I am reminded of this today. It is October 14th. It is Columbus Day. It is a day I reflect more so than other days that life is short.

We do not get a Do – Over. I know at times, I wished we did. We have assurance of this moment and no other. On a day like today, I want to make sure I let you know, I am proud of you. I am proud of you for taking steps to be better each day. If our lives cross paths momentarily or for a very long time, I am thankful. I am thankful for you being in my life, for touching my life with yours.

AS you train today and everyday, Train as if this is not a dress rehearsal. It isn’t.

AS you work today and everyday, work as if this is not a dress rehearsal. It isn’t.

AS you eat today and everyday, eat as if what you eat today affects everyday. It does.

AS you hang out with friends and co- workers, give them a high five. You are affecting them. It is your choice to affect them positively or not.

AS you spend time with family, let them know you love them. Tell them. Look them straight in the eye and let them know they are not something taken for granted. They are important pieces of you.

You are not practicing to live. You are living.

So:

live a little bigger.

hug a whole lot more.

tell others you love them a more often and in different ways.

take care of myself better each day.

attack each day with vigor.

This is not a dress rehearsal.

Make Every Day Count

Coach Nancy

 

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