21-Day “Healthy for the Holidays” Partner Jumpstart Challenge

You don't have to (and shouldn't) wait for the New Year to Start Getting Healthy!

I know winter is coming, but that is no reason to hide under those warm clothes and pack on a few extra pounds for the winter - you are not going into hibernation after all!

If you were one of the many people who participated in the Detox Challenge back in January and February of this year, you KNOW how good you felt when you cleaned up your nutrition after the holidays. And shedding some extra weight was just a really cool bonus.

If you missed out, read what some of our happy participants had to say ...

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Rayne

Don’t accept that quality food isn’t worth the time; that waking up w/occasional achiness is part of aging; asthma-type congestion is only resolved w/medication; Sugar or coffee are necessary afternoon pick-me-ups; that getting everything done requires more hours (as opposed to more natural energy)….”

Maura

I became very mellow and experienced better sleep and more energy. Workouts were better and clothes got a bit looser. (I think I lost 10 pounds!) The food was good and I even got my husband to eat dinners that I prepared. I learned a lot about the foods I hadn't eaten before - mostly the non-sugar condiments and the non-gluten flours, etc. Although I've had celiac disease for several years, I wasn't experimenting with the alternative flours and oils, so that was very helpful.

Kathy

Thanks so much for the daily e-mails and support. I hopped on my scale at home yesterday and I am down 9.2 lb.'s. The program outlined in the packet you sent over was very well laid out, easy to follow, and answered all the questions I had. I enjoyed making and eating the recipe's and I found the plan to fit into my life, far better than I imagined. My husband and I plan to eat this way on a regular basis.

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BONUS: This Jumpstart time we are upping the game by letting you team up with a partner for even MORE support! Join with a friend, neighbor, spouse, significant other, sister, brother, mother, father - You Get The Idea! The winning duo will win a Sweet Holiday prize.

How Do We Win?

Great Question! We are keeping it super simple this time around. The Duo with the highest percentage of weight lost over the 21 days wins!

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REGISTER FOR THE HEALTHY FOR THE HOLIDAYS 21-DAY PARTNER DETOX CHALLENGE FOR ONLY $27 EACH PERSON!

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**If you plan to purchase an additional program for your partner please do so in a SEPARATE transaction. It’s critical that they’re registered separately with their name and their email so they get all the materials, access links, and daily tips. Once you register you will be direct to a form to fill out your partners name. If you don't have one, we will do our best to find you one ASAP! Thank You!

$27 - Register Now

How does it work?

During the 21-Day Jumpstart you will get a check-in reminder from us through "Habit Catalyst". (You can also download the "Habit Tracker" app for both iPhone and Android) You'll never miss a lesson and check-in. Pretty cool!

And speaking of check-ins; each one will have a link to a nutrition based lesson to go right along with the Jumpstart Detox. While you're inside Habit Catalyst you'll answer this question daily:

"Am I "On Track" by sticking to the plan for the door I chose?" (You will learn all about the "doors" once you sign up)

Reading the lesson and answering that question honestly is key to helping you successfully complete the 21 Day Jumpstart Detox. You will see how many days out of the 21 you read the lessons and stuck to the plan. That kind of accountability feedback is just what you need to drive your progress forward.

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Paulette

If I fuel my body with healthy food, it’s so much happier with me than if I feed it junk! Amazing how simple it is!

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And the lessons you get are amazing. Here are some of the lesson titles to whet your appetite. (Pretty Punny, Huh?) 🙂

• What is Protein and Why Should I Care?
• I Hate Veggies!
• Fat Is Not A 4-Letter Word (I counted)
• All About "Carbs"
• Go To Bed Already!
• Enjoy Your Food
• and 16 More!

Our 21-Day Jumpstart will kick your focus into high gear. Its 21 Days all about you. (and who doesn't like the extra attention? C'mon -admit it.)

Here's what you get when you sign up for the 21-Day Jumpstart Challenge

• Jumpstart Meal Plan That Eliminates All The Guesswork
• 3 levels to personalize your detox
• An Easy-To-Follow, Step-By-Step Plan
• A Challenge Transition Plan to help you keep going
• Grocery list to make your shopping a snap

• 21 Delicious recipes you and your family will love
• 21-Days in our Private Facebook Group to ask questions, share ideas, and help each other out - this is ALWAYS a favorite part of the challenge.
• 21 Daily Tips and Nutrition Coaching to keep you on track toward your goal. These are gold!

In a nutshell you get Accountability, Access To Expertise, and Association with a group of like- minded people committed to success.

REGISTER FOR THE HEALTHY FOR THE HOLIDAYS 21-DAY PARTNER DETOX CHALLENGE FOR ONLY $27 EACH PERSON!

**If you plan to purchase an additional program for your partner please do so in a SEPARATE transaction. It’s critical that they’re registered separately with their name and their email so they get all the materials, access links, and daily tips. Once you register you will be direct to a form to fill out your partners name. If you don't have one, we will do our best to find you one ASAP! Thank You!

$27 - Register Now

21-Day Jumpstart Challenge Dates:

Success Workshop:  Saturday, October 22nd @ Get Fit NH Concord, 9:00am to 10:00am

Registration Cut-Off Date: Friday, October 28th @ Midnight

Official Start of Challenge: Monday, October 31, 2016

Official End of Challenge: Sunday, November 20, 2016

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Debbie

I have learned that eating well is easier than I thought! I definitely can eat this way forever! I am stronger than I thought”

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Don’t Take Your Knowledge for Granted

This is a public service announcement and something that I think is very important to think about and realize. All of you as students are well educated individuals, not only in your own lives, professions and hobbies, but also in what you learn here. We as coaches take pride in what we do and want to share as much of it as we can to help you be as successful and healthy as you can be. Don’t take that knowledge for granted.

Please, when you read this, don’t look it as Coach Adam saying “you guys don’t listen to a word I say so cut it out and just listen and do as I say” or me thinking I’m so high and mighty that what I say is gospel, because neither are the case. What I mean is that you guys have invested your time and hard earned money in us in order to learn about health. Not only to come to classes, but to also grow your own knowledge base and learn how to live a healthier life. Not everyone has the same opportunity, which is really unfortunate.

This post was born out of me shopping at Hannaford recently. I often find myself looking into people’s carts out of reflex from time to time, and I honestly feel bad for others. I feel bad for them because I remember what it was like for me, to be overweight, thinking I’m doing the right things, but not being successful. I mean, everyone knows that ice cream and pizza every day will lead to problems, but how many of us remember hearing how bad fat was for you? Or how 60%+ of your diet needs to be made up of carbs or grains? You all have learned that this is not necessarily the case, and more often than not in today’s America, it is absolutely not the case. I feel bad because these people often don’t know any better. They do what they have been told is right, but it doesn’t work so they think “forget it I’m just going to do whatever I want”. Or they haven’t been educated at all. I see more and more young adults with carts full of exclusively junk - there is no way they have been told just how much of a problem this will cause or they would throw a couple vegetables in here or there.

Here is the main difference I think - you as students, and us as coaches as well, realize these things are harmful to us in large quantities. We make informed decisions, we indulge every once in a while, but know what will happen if we don’t stop. Others don’t have that knowledge and because of it we see problems all over the country. It’s not about nutrition anymore, it’s about selling more boxes of sugary breakfast cereal and pushing exercise, exercise, exercise on the masses because it shines the light away from the real issue.

So don’t take it for granted, you guys have worked hard and made a conscious decision to educate yourself. Use that to your advantage, and if you know someone who is in that circumstance, a friend colleague, ask them some small questions, they may not know any better. If you can educate them, even in a small way, you can make a big difference in their life. Don’t take that knowledge for granted, use it, and use what you learn to help others. Together we can all help affect people’s lives in a positive way, not just our own. Coach Adam out.

Brookford Farms CSA Pickup at Get Fit NH Is Continuing

I don’t want you to find out about this too late. Brookford Farms has been delivering boxes of vegetables all summer long, and they are not done. Become a CSA member and you can pick up your box of veggies and goodies after you train? A one stop shop – cool beans. 

As you probably know we are huge fans of CSA (Community Supported Agriculture) and have written on the topic quite a few times, so when Get Fit NH Superstar Carlene Ruesenberg told me about the Brookford Farm CSA I was excited to pass it on. But there is more here than just information. Hold on…..

There is nothing fresher, tastier, and yes even more friendly to the environment than having local produce grown by local farmers. For those of us who don’t have the time or talent to grow our own veggies, getting involved in a CSA is like gold!

This is where it gets exciting, Get Fit NH is sponsoring a pickup place for Brookford Farm’s CSA. You will be able to pickup your veggies at Get Fit NH in Concord.  For those of you out in Epsom, Coach Nancy will bring your food to the Epsom gym for pickup there as well. I would say that’s perfect for everyone!

Brookford Farms has an easy registration process. They have different packages to fit your family’s needs. While registering simply check the box for Get Fit NH Concord as your pick up place. Your veggies start arriving on October 24th, 2016 – March 12th, 2017.

You can register using this link    Brookford Farm CSA Online Registration     

If you need help please contact Jodi at brookfordfarm.csa@gmail.com or 603-742-4084

Thanks Carlene for doing all the legwork to Make this Happen!

A Smooth Way To Eat – Smoothies 101

There’s no doubt there are many mixed messages on the food labels, fad diets, and in the media about how to eat healthy. Combine that with today’s hectic lifestyle that makes “grab and go” a lot more likely than “sit and relax” and you’ve got a mess.

“A Smooth Way to Eat – Smoothies 101” is being hosted by Coach Nancy at Get Fit NH Concord on Saturday September 17th from 9:00- to 10:00 a.m.

This “hands on” ‘Smoothie workshop’ will introduce you to the basic points of nutrition and what key elements our bodies need. We’ll be sampling a wide variety of your favorite recipes, from “Melissa’s Mean Green”  to “Chocolate Peanut Butter in a Cup” to “Almond Joy”.

You’ll walk away with enough smoothie information and recipes to fuel your body properly. You’ll be able to buy protein powder that night to get you started on your smooth way to eat.  Coach Nancy will also go over the different types of protein the Get Fit NH sells. UMP, SFH, or Plant Fusion all come in a range of flavors. We’ll be highlighting how to use Vanilla or Chocolate, so you can start creating your own quality smoothies right away. (Make sure you check out the bonus recipes below)

A Smooth Way To Eat 

Location: Get Fit NH Concord
Date: Saturday, September 17th
Time: 9 am to 10:00 am

Bonus Recipes

Post Workout: Chocolate Cherry Bliss 
Serves 1

• 8 ounces unsweetened chocolate almond milk
• 1 scoop chocolate protein
• 1 cup frozen dark sweet cherries
• 1 Tablespoon milled flax seeds
• 1 Tablespoon cacao nibs
• 2 Tablespoon walnuts

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

420 calories, 26.5 g protein, 19 g fat, 36.5 g carbs

Anytime: Pumpkin Pie Smoothie
Serves 1

• 1/3 cup pure pumpkin, canned
• 1 Tablespoon extra virgin olive oil1/2 teaspoon Stevia
• 1 scoop vanilla protein powder
• 1 teaspoon cinnamon or pumpkin pie spice
• 2/3 cup water
• Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

271 calories; 22 grams protein; 12 grams carbs; 15 grams fat (3 grams saturated)

I Hit a Plateau, What Do I Do?

Has this happened to you? You were getting results steadily for months and then all of a sudden you are at a standstill? Scale isn’t moving, bodyfat won’t budge, FIT3D scans looks pretty much the same?

First of all, congratulations. Hitting a plateau reveals that you have successfully made a change. Your new habits have taken you in the direction you were trying to go – score! So, now what? You still aren’t exactly where you want to be, so what is something else you can work on adopting as part of your day to day routine?

•    You already stick to the 90/10 rule.
•    You are training consistently (2-4x each week as recommended by your coach)
•    You’re drinking at least 64 oz of water each day
•    You take a multi vitamin
•    You take your fish oil

If you have those things down and you have hit your plateau, then it doesn’t hurt to do a period of focused nutrition. Luckily, we are always rolling a 21-day Jumpstart, so your opportunity is always there. The Jumpstart isn’t just a one and done challenge. It is something you will benefit from doing 3-4 times a year. Nutrition is a skill. You can always work on mastering your skill. There is always room to improve and learn something new.

Let me give you an example of a real Get Fit NH student. She gave me permission to share her story with you all. In May 2015, we had our annual Sizzling Summer Slimdown (S3) challenge. During the challenge, this student did so well! She was 100% compliant and lost 16 pounds. After the challenge was complete, I challenged her to lose a certain bodyfat percentage by September. She did monthly bodyfat scans and each month her bodyfat dropped a little more. In September, she didn’t meet that goal, but she didn’t give up there. She was disappointed, but she kept moving forward. She stuck to her 90/10 rule which was a new habit and we added a water goal. She nailed the water goal and each month she came in and measured less than the month before. Fast forward 10 months later. This student is STILL holding on strong to her habits. Since May, she is down 35 pounds and 10% bodyfat! At her last appointment, we discovered she hit her plateau. Her bodyfat for the first time in 10 months stayed the same and her weight for the first time in 10 months didn’t budge. She was disappointed, but that is nothing to be upset about.

There are many ways for you to climb over your plateau. The 21-day Jumpstart is a good starting point. The next step may just be to take a focused nutrition course with Coach Nancy. She offers a 10-week nutrition course, Essential Nutrition. While the Jumpstart tells you WHAT to eat, Essential Nutrition teaches you HOW to eat.

I know all of you came here to make it happen. When you are healthier, you are automagically happier and THAT is our mission!

Make it Happen!
Coach Meagan

What Else Can I Do?

I want to address a rather common question we hear…

“What else can I do when I am not at Get Fit NH to get results faster?”

This is a long answer. Often the question is in regards to training. Should I be running and training on my own on Wednesday and weekends? The answer to that is NO. Absolutely not. You hired a coaching service and you participate in a training program that doesn’t require any additional training to get results. It works.

Ready for the long part?

Here is what you could be doing and should be doing to get your results in gear…meal plan, grocery shop, meal prep. That will always be my answer if you are wondering what else you should be doing outside of these walls. You will never out train poor (or pretty good) nutrition. Wednesdays and weekends are your opportunity to set yourself up for success for the next 3-4 days. If your goal is fat loss and all you’re doing is training, then you are probably getting pretty ticked off with your results. Sure, you can lose some weight and get stronger without changing your nutrition, but it won’t last. Coach Nancy talks about the bicycle. The front wheel is nutrition and the back wheel is training. If one wheel is rolling and the other is not, where are you going? Not very far, if anywhere, right?

No one likes that answer when I tell them that. So if you are frustrated with your results and you just don’t know where to start, then jump on the next 21 Day Jumpstart. We are always running a detox. If you are not willing to change your nutrition, then you are not willing to change your body.

Do you want to make it happen?
Coach Meagan

Coach Meagan’s Food Prep Secret

Raise your hand if you are:
•    A busy person
•    Someone who hates to cook
•    Someone who gets home late
•    Someone who is out the door early
•    Someone who has at least 1 day a week where they have a couple of hours free

That kind of sums up a lot of us, right? Let me share with you how I manage to eat well with all of those things going on.

CROCKPOT

I would be in big trouble without my crockpot. 90% of my meals are crockpot meals, because I am all of those things I listed above. If you are struggling to eat well because of some of the reasons above, then I have a challenge for you.

Step 1: Plan 5 crockpot meals
Step 2: Go to the grocery store with your plan/needs
Step 3: Buy freezer bags
Step 4: Prep 5 crockpot meals when you get home from grocery store- make enough for leftover lunch!
Step 5: Throw bags in freezer
Step 6: Enjoy a stress free week next week- you’re welcome 😉

When we get home from work often times we are tired, hungry and vulnerable. It is easy to fall off track when you just don’t feel like it or you just don’t care, because you had a bad day. Imagine coming home and your house smells AMAZING and dinner is served! It’s like having a personal chef.

So, what’s for dinner?
Coach Meagan

Coach Dean’s Oven Pulled Pork Recipe

This is a really simple recipe, but it takes two special tools that you may not have.

1. An in-oven thermometer like this one
2. Patience:)

We have been buying our Pork Butts (also known as Pork Shoulder) at Sam’s Club. There are two in a package and weigh 5-7 pounds each. For our family we cook one at a time and we get quite a few meals out of it. One of my favorites is to reheat a couple ounces of pork in a skillet with a couple of eggs for breakfast.

The first thing you are going to do is brine your pork shoulder at least overnight. Mix 2 quarts of cold water, 1/2 cup salt, 2 bay leaves and 3 tbsp of your dry rub mix (recipe to follow). Drop in your pork shoulder, and add a bit more water if it’s not totally submersed in the brine solution. Pop on the lid and stick it in the fridge.

When you are ready to cook:

Preheat the oven to 225 degrees. While it is heating up remove the pork shoulder from the brine solution, rinse in cold water, then pat dry with a towel. Put fat side down in a large roasting pan. A lot of fat will render out of the pork, so you need room in the pan to accommodate. Reserve 3 tbsp of your dry rub, and use the rest to completely coat the pork (yes, you actually do rub it lovingly onto the meat so it sticks). You start on the bottom, coat the sides, and end with the fat cap up to roast.

Insert the probe from the thermometer into the center of the thickest portion of the shoulder, being careful not to touch bone, as that will throw off the reading. Put the shoulder into the oven, and set the alarm on the thermometer to go off when it reaches 200 degrees.

Now comes the patience part. 🙂

Depending on the weight of the shoulder it can take up to 8 hours or more for the internal temp to reach 200 degrees. When we cook two at a time it can take 10-12 hours or more. You don’t have to do anything, you just have to wait. You also need to start pretty early in the morning. 🙂

When the internal temperature reaches 200 degrees (we are talking Fahrenheit here) turn the oven off and let the internal temperature cool to 170 degrees. This can take an additional 2 to 3 hours or more. When it hits 170 it is ready to pull!

When I pull the shoulder I take out another roasting pan, grab a couple forks, and get to work. If you were patient and followed the directions the meat should fall off the bone. Use the forks to shred completely, then mix in the reserved spice rub and try not to eat it all at once!

Many cooks remove the fat cap off the top before shredding. If you want to reduce the amount of fat that is the way to go. I usually don’t, but do what feels right to you.

I probably made this sound more complicated than it really is. The rub takes less than 10 minutes to make. The brine process even less time. For our summer party I spent 10 minutes getting the shoulder into the fridge Thursday night, got up a few minutes early Friday morning before I drove into the 5:00am class to stick it into the oven, and pulled it at about 7:30 Friday night. Actual hands on time was somewhere in the 30-45 minute range, including putting it into containers and refrigerating for the next day.

Does it take some patience? Absolutely.

Is it worth it? Well y’all begged me to put up the recipe, so I think we know the answer to that as well! 🙂

Promise me one thing though, don’t ruin it by putting some yucky commercial barbecue sauce on it. That is practically blasphemy! Eat it as is or make yourself one of these two great sauces:

Pulled Pork Mustard Sauce (Nancy’s Favorite)

• 1 cup prepared yellow mustard
• 1/2 cup balsamic vinegar
• 1 tbsp brown sugar
• 2 tablespoons butter
• 1 tablespoon Worcestershire sauce
• 1 tablespoon lemon juice
• 1 teaspoon cayenne

PREPARATION

Mix all ingredients together and simmer over a low heat for 30 minutes. If your making this sauce for a whole hog multiple the ingredients by about 8. Makes about 2 cups

Southern Vinegar Sauce for Pulled Pork (Dean’s Favorite)

• 1 cup butter
• 1/2 cup vinegar
• 1 tbsp lemon juice
• 5 teaspoons Worcestershire sauce
• 1 tablespoon honey
• 2 teaspoons salt
• 1 teaspoon black pepper

PREPARATION

Melt margarine in a sauce pan. Add lemon juice, Worcestershire sauce, honey, salt and pepper. Bring to a boil. Remove from heat. Stir in vinegar and allow to cool. Makes about 1 1/2 cups

Coach Dean’s Dry Rub Recipe

As promised here is the dry rub recipe I use. Ingredient amount listed are for one shoulder, so if you are cooking two just double it and you will have plenty.

Enjoy!

Ingredients:

• 1 tbsp ground cumin
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp chili powder
• 1 tbsp cayenne pepper
• 1 tbsp salt
• 1 tbsp ground pepper
• 1 tbsp paprika
• 1/4 brown sugar

Note: not being a big fan of sugar, I tried the rub without it, and it’s just too spicy for my (and the kids) taste. You don’t need a lot of brown sugar, but it does take the edge off and creates a great flavor.

Let me know how it turns out for you!

Supplements Part 2: Protein Bars

Just as with our protein supplements, we have been picky with the protein bars we recommend as well. For years we have only carried Dale’s Raw Protein Bars, which are a fantastic product.

For a number of reasons we decided we needed to have a “backup” source, and after searching around for quite awhile we decided to bring Quest Bars in, at least on a trial basis.

I will reiterate – eat real food, most of the time. Relying on supplements for your nutrition is not the way to your best body, but they do have their place.

Click Here To Download Your “Choosing A Protein Bar” Cheat Sheet

As always, let us know if you have questions, we are here to serve!

What’s in Your Nutrition?

Get Fit NH has teamed up with Whole9, specialists in the field of nutrition and a respected authority in the health and fitness community, to provide our clients with a comprehensive nutritional program designed to make you the healthiest you’ve ever been. Why are we focusing so much on what you eat? Because we believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. And we think your nutritional habits play such an important role in achieving your health and performance goals that we’ve asked Whole9 to design this nutrition program for our clients.

Eat Real Food.

Our belief is that a good nutritional program should be centered around eating real food. We know that fad diets, crash diets, miracle pills and “meal replacements” are not part of a balanced, sustainable path towards improved health and fitness. Instead, we encourage you to eat high quality meat, seafood and eggs, plenty of fresh vegetables and fruits, and healthy sources of dietary fats – it’s that simple. Just eat good food, put your meals together in a way that is simple, balanced and (most importantly) sustainable, and experience all of the tangible benefits that come from a nutritional plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food.

The Whole9 Nutrition Program

We believe implementing good nutritional habits from the very start is so important that we provide all of our clients with a comprehensive printed handbook designed to walk you through Whole9’s nutrition program. Your handbook includes all the tools you’ll need to succeed, including:

• Our nutritional “elevator pitch” – Nutrition in 60 Seconds
• A list of food groups that detract from your health and fitness, and those groups that make you healthier
• A detailed Shopping Guide, including helpful hints for making high quality food choices
• The Whole9 meal planning template, outlining portion sizes, meal frequency and pre- and post-workout nutrition
• Delicious, Whole30-approved recipes that follow our meal planning template, and a 7-day meal plan
• A multi-category FAQ to help you hit the ground running
• A number of helpful resources – additional recipe sites, references, books and movies
• The Whole30, Whole9’s original program designed to “change your life in 30 days”
• The Whole30 FAQ, to help guide you through your 30 day program

Whole9 Nutrition
Date: Wednesday August 12, 2015
Time: 6:00pm to 7:00pm
Place: Get Fit NH Epsom