Local Concord Area Fitness Professional Earns Prestigious Certification

Concord, NH based physical preparation coach Dean Carlson becomes the first person in New Hampshire to achieve the Precision Nutrition Level 1 Certification.

Get Fit NH  is pleased to announce that co-owner and coach Dean Carlson has successfully completed the rigorous requirements for the successful completion of the industry’s premier nutrition designation.

Dr. John Berardi, founder of Precision Nutrition says “The goal is simple: to teach elite fitness professionals how to become elite nutrition coaches.” He further explains “Once you can consistently influence your client’s nutrition, your ability to deliver results increases 3-fold, at least.”

As co-owner of Get Fit NH, a 3-time “Best Gym” winner, and a trainer who has helped hundreds of members look and feel great, Coach Carlson knew he could deliver even better results, and be a better coach, by continuing his education. “I am proud of earning my Level 1 certification with Precision Nutrition” he said. “Dr. Berardi’s work was instrumental when I was 80+ pounds overweight, and I knew that further study into cellular biology, digestion and metabolism would help me better understand how to help our clients get even quicker results.”

While thoroughly covering the science of nutrition, the Precision Nutrition Certification ensures its graduates can do something even more important: Teach people at all levels practical and realistic nutrition that gets results.

“All the knowledge in the world is useless unless it can be communicated easily to our members and then implemented” Carlson explains.

To learn more about how Coach Dean can help you get control of your eating and build a lean, healthy body, please email him at getfitnh@gmail.com or give him a call at 603.344.2651. For a free 2-week trial to his Epsom/Concord training facilities, please visit http://www.GetFitNH.com

To learn more about Precision Nutrition, visit http://PrecisionNutrition.com

Dean Carlson is the co-owner of Cr8 Health & Fitness, LLC. Dean is a Certified Personal Fitness Trainer, Certified Youth Fitness Specialist Level 2, and Precision Nutrition Level 1 Certified. As a “former fat boy”, he understands what it takes to achieve a level of fitness he thought was long gone. Dean  is a physical preparation and performance coach and is the training director of Get Fit NH, with locations in Concord and Epsom, NH.

Your Chocolate Cravings Fixed?

Jenn, (one of those crazy people who train at 5 am Concord), sent me a fantastic recipe. She has shared this recipe with several at the 5 am crew but wanted to fill everyone in on her secret.

Protein Pancakes

1/2 cup egg beaters (or 2 large eggs)
1 scoop UMP (I have used all flavors)
1/2 a mashed banana
splash of vanilla

Mash the banana in a bowl and add the eggbeaters. Stir in the UMP and then add vanilla. Cook as you would regular pancakes. I get three pancakes from the recipe. They are SO yummy!

“I have made them with chocolate, rocky road and vanilla (with cinnamon). All flavors of UMP are good.  Make it a GREAT day!”

Melissa who trains at 5 am Epsom also has her secret recipes for UMP.

“I’ve discovered a new recipe. It was delicious!”

Chocolate Fix Cookies

1/2 an avocado
1 tbsp cocoa powder
1 scoop of UMP vanilla protein
Purée all of the above
Mix in 1 square of dark chocolate chopped (optional of course)
Bake at 350 for 8-10 min

It’s perfect for those chocolate cravings. I found it very satisfying and I don’t even care for avocado typically.  What is typical is the UMP (Ultimate Muscle Protein) is delicious in all kinds of recipes, not only the best tasting shakes around. 🙂

Keep those recipes coming in,
Nancy

Nuggets to Digest

I read every day. I find that in that reading there is sometimes more power packed into a few paragraphs than one hundred pages written on a subject.

Here’s some nuggets that apply to your training AND your nutrition.

1. Train to get better, not to get done.

Get Fit NH states this in regards to training but the same thing applies to nutrition.

Are you eating each meal as if the quality/quantity of the foods you eat will dictate your success? Are you treating each snack with that same respect as well?

2. Be a Champion. Championships aren’t won Overnight.

They take months of practice, a willingness to work and a genuine passion for what you’re doing. Everyone is a champion at something. Would you like to be known for someone who is a champion of their body?

3. Celebrate small victories.

Winning one game doesn’t mean you win a championship – but it’s a way to measure your progress and validate your efforts. Measure your efforts on a short term scale. Always work towards that championship.

4. Compete.

I think this is a biggie. Winners of competition don’t go through the motions. Athletes train. Everyone else works out. (sound familiar to anyone?)

The difference…competition. Part of training is the fuel you feed your body. Are you going through the motions in your nutrition?

5. Handle adversity.

In baseball, hitters that don’t let one bad at bat turn into a bad game are the most successful. In eating habits it’s the same. A missed PPW meal doesn’t mean you can’t succeed. A bad choice in the evening doesn’t mean you’re destined for failure. Learn from it and move on.

In other words – You learn by doing. You’ll find what works by taking action, making changes, and sticking to your goal.

Get Better, Every Day.

Coach Nancy

PPW Nutrition Seminar Series – Sugar Ain’t So Sweet

We are two weeks into the New Year.

Are your resolutions on track?

If you made one of the most popular resolutions out there, to “lose weight”, you may be trying all sorts of things to make that happen.

Detoxes, and diets, and treadmills and pills, potions and lotions.

Stop the Madness! (with apologies to Susan Powter)

When it comes to weight management and body composition, there are two things that are true the vast majority of time.

1. You will get stronger before you start losing weight

2. When you get your blood sugar under control, you will start losing body fat.

For this seminar we are going to focus on the second part of the equation, because if you are coming to Get Fit NH we know you are getting stronger (and if you aren’t training with us, visit us and find how why you should be)  🙂

In this seminar we will explore:

• Why the Typical American Diet is making us fatter.
• Where to find the hidden sugar in what you are eating.
• How even those of us with big “sweet tooths” can cut back our sugar intake.

and answer the questions:

• Does eating fat make you fatter?
• Is eating sugar more harmful than smoking?
• Is it realistic to eat PPW all the time, like forever?

Dean Carlson, Certified Level 1 Precision Nutrition Coach, will be walking us through the pitfalls of modern nutrition and how getting back to “real food” can make us look and feel great.

Don’t miss it, and bring a friend!

PPW Nutrition Series – Sugar Ain’t So Sweet
Wednesday January 30th
6:00pm – 7:30pm
Get Fit NH Epsom

A Show You Do Not Want To Miss

A new movie is about to have a run at the Red River Theatres in Concord. American Meat is about a pro-farmer look at chicken, cattle, and hog production. The movie is a documentary including the history of the industrial system, the feed lots and the confinement operations being used today, viewed through the eye of the farmers who live and work there.

The story then shifts to the Salatin family of Polyface Farm who have developed and alternative agricultural model. But could this model feed all of us?

This movie is brought to the Red River by Miles Smith Farm.

I know a few of you who have already bought your tickets, so if you would like to join them I listed the showtimes below.

Friday, January 11th at 7pm
Saturday, January 12th at 7pm
Sunday, January 13th at 7pm
Monday, January 14th at 7pm

Enjoy the show!
Coach Nancy

Eat Your Way Right Recovery Week Edition

Merry Christmas Eve! Hope y’all are having a great day and are enjoying the important things in life!

Just a reminder that our final weigh-in will occur the week of Dec 31st, with the last day to weigh in for the challenge being Friday January 4th.

We have some really cool prizes courtesy of our generous partners, so take this opportunity to get your name in the running by being moderate in your enjoyment of food and drink, and know that your short term effort turn into long term results.

We are looking forward to seeing you soon.

Merry Christmas!

Dean, Nancy, Erin, CJ and Meagan

Eat Your Way Right Challenge Update

Great job to the faithful who continue to turn in their checklists and are staying true to their goals!

It’s hard to believe we are in the home stretch for our challenge, with just 3 weeks left to go. Keep those checklists coming, you are almost there!

Here’s what we are going to do over the next few weeks.

Next week you will come in and do your pre-recovery week weigh-in. You can do this any day up until Friday the 21st.

The final weigh-in will be done the week of December 31st, and must be done by Friday January 4th to count. Your last checklist will be due at this time as well.

After we put all the numbers in our one-of-a-kind ppw3s3checklistcalulamajigger we will announce the team and individual winners and divvy up the prizes – we have some sweet ones, so keep up the great work!

Eating Your Way Right – The Rubber Hits The Road!

About 5 weeks ago we started our “Eating Your Way Right Through The Holidays” challenge, and now that Thanksgiving (Holiday 2 of 4) is upon us, we want to take this opportunity to celebrate your achievements.

There are many of you that are working diligently, planning and prepping and being ready for the inevitable pitfalls to healthy eating that come with office parties, candy dishes, and family feasts.

Keep up the great work!

We want to specifically congratulate some of you who have made tremendous progress over the last 5 weeks in not just maintaining your weight, but actually dropping significant pounds and inches.

Here are the top 5 individuals and their % lost so far:

1. Debbie Berwick 5.58%
2. Lynne Marston 5.26%
3. Beth Garcia 4.19%
4. Linda Bucknam 3.21%
5. Rachel Blumenthal 3.13%

We also have two teams tied for highest percentage of checklists returned:

6:15 Epsom & 8:30 Concord

It’s not too late to get in the game, there are still 7 weeks left until the end of the year – that is a lot of time to make tremendous progress.

Make It Happen!

Nancy & Dean

“Eat Your Way Right” Nutrition Seminar with Dr. Amanda Hegnauer

Today (November 12, 2012) marks the 4 week point of our “Eat Your Way Right Through The Holidays” challenge.

You should drop off your checklists at your gym and pick up a new one ASAP.

In two weeks (the halfway point of the challenge) we will be doing our next weigh-in, so keep up the great work!

We are also pleased to announce that Dr. Amanda Hegnauer of Whole Health Concord will be supporting our efforts to make it through this challenging time of the year by coming in and giving a talk on “Nutrition Through The Holidays” on Tuesday November 27th from 7:00pm to 8:30pm.

Talk about perfect timing!

Coming off of Thanksgiving and heading into the home stretch, this is the perfect opportunity to get refocused and get some more great tips on holiday survival.

Dr. Hegnauer works with Dr. Laura Jones, who is a favorite speaker of ours on the topics of health and nutrition, and particularly how what we eat directly affects our overall health picture. I am really looking forward to hearing Dr. Hegnauer speak as well – Don’t Miss It!

The public is welcome, so please bring your friends and family.

Nutrition Through The Holidays with Dr. Amanda Hegnauer
Date: Tuesday November 27th
Time: 7:00pm to 8:30pm
Place: Get Fit NH Concord

PPW 3 Recap: Weeks 1 and 2

By this evening (Tuesday October 30th) you should have turned in your first 2 weeks of your “Lean Body Success Checklist” and picked up a new one.

So how did you do?

First of all I want to congratulate everyone who turned in their card, regardless of your compliance percentage. You took action, and that is what it’s all about.

You have discovered over the last 2 weeks where your strong points and challenge points are, and now over the next 2 weeks you can build on that improvement and keep getting better.

We have received a lot of feedback on the cards, and that is also good. Some of you were surprised at the level of (or lack of) your compliance and found the cards really helpful to keep you on point, while others expressed frustration.

Either way that’s ok, because now we have an opportunity to address some of those challenges.

Here’s just a rundown of some common challenges and some tips to help.

“I can’t eat 5 times a day” (review habit 1 here)

There is a pretty simple answer to that one. Just don’t. If 5 times doesn’t work back it down to 4 and work off that. Because the magic isn’t necessarily in the number of times you eat. The point is to make sure you are eating, and that you are controlling your cravings and blood sugar so that when you do eat you are in control and making good choices. If 3 meals plus a recovery drink after training works for you, then experiment for 2 weeks and measure the results.

“It’s too hard to eat vegetable with every meal, especially breakfast”. (review habit 3 here)

My advice here is to keep it simple. I eat baby carrots almost every day for breakfast because they are easy, I like the crunch and slightly sweet taste, and they complement all sorts of protein sources. I start off the day with some good fiber and carbohydrate, and they don’t spike my blood sugar like cereal or a bagel. Just do it for a couple weeks and it becomes habit.

“I can’t have cream in my coffee?” (review habit 6 here)

Coach Nancy has been working diligently to cut down her coffee and caffeine consumption. Since I (coach Dean) drink my coffee black, Nancy did some calculating just on the calories she was consuming in her coffee, and discovered she was going through a quart of 1/2 and 1/2 by herself every two weeks.

For some of you out in coffee land that is probably actually on the low side, but here’s the rub:

That’s 1200 calories every 2 weeks just from cream in coffee, which adds up to 31,200 calories a year! Drinking an extra 31,200 calories over your body’s energy requirements would result in a 9 pound weight gain over the course of a year – OUCH!

Before you tell me “I don’t use that much”, keep track over a week or two and check it out. And think about this – how much weight do you want to gain this year from drinking your calories? Is 4 or 5 pounds ok? Multiply that over the next (or last) 10 years and tell me how that works for you.

The cards are a tool.

Don’t let them frustrate you, but don’t dismiss them or give up either.

Make no mistake, you have dietary habits already. It’s a habit to grab a bagel and coffee, or cereal and toast,  for breakfast. It’s just something you do, and have probably done for years. It’s a habit to have a sandwich for lunch, and a potato or rice with dinner.

Habits are created, which means they can also be replaced.

Pick just one PPW habit this week and work on it. Not all seven, just one. Make it the one that you think will be easiest, and build on that success.

As always, questions and feedback below.

Make It Happen!

Dean