Yes, There Were a Few Skeptics!

Skeptics? Yes.  But everyone walked away a fan of at least one Quinoa recipe.

Quinoa? Never heard of it!

Quinoa is a versatile grain (well technically it is a seed) that can be eaten hot or cold, served as a side dish or part of the main course. The crew at 6PM wasn’t sure what they had asked for when they wanted to know if quinoa was good. We had a taste testing after training to let them decide.

Quinoa Chili

• 2 cup uncooked Quinoa, rinsed
• 4 cups of water
• 2 Tablespoon of peanut oil
• 1 onion, chopped
• 4 cloves of garlic
• 3 Tablespoon of chili powder
• 2 Tablespoon of cumin
• 3 (28 ounce) can of crushed tomatoes
• 3 (15.5 ounce) can of black beans, drained and rinsed
• 3 jalapeno peppers, diced
• 3 zucchini, chopped
• 2 teaspoon dried oregano
• 1 cup frozen corn
• 4 links of precooked chicken sausage- your favorite flavor

Rinsing the quinoa is key to this dish. If you do not take the time to rinse this grain until the water runs clear, it will taste extremely bitter. Once rinsed, bring the quinoa and water to a boil over high heat. Reduce heat to  medium, simmer until tender about 20 minutes. Set aside.

While the quinoa is cooking, heat the oil in a pan over medium heat. Saute the onion until it is translucent. Add the garlic, chili powder, and cumin. Stir in the tomatoes, black beans, peppers, zucchini, oregano, and chicken sausage. Bring to a simmer, reduce heat to low and simmer 20 minutes.

After 20 minutes, stir in the quinoa and corn. Cook to reheat. Garnish with cilantro.

“Thank you Coach Sarah for pointing me to this delicious recipe. Everyone loved it!”

Blueberry Lemon Breakfast Quinoa

• 1 cup quinoa
• 2 cups nonfat milk
• 3 Tablespoons of honey
• ½ lemon, zested
• 1 cup blueberries

Rinse the quinoa in a sieve until the water runs clear. Make sure you do not skip this step. You will not be able to eat this if you do not rinse this grain.

Heat milk in a saucepan over medium heat until warm. Stir quinoa into the milk. Simmer over low heat for 20 minutes until much of the liquid has been absorbed. Stir in the honey and lemon zest. Gently fold in the blueberries. Top with flax seed for added nutrients.

“This is a great dish for right after training.”

Quinoa, Apple, Walnut Salad

• ½ cup quinoa, rinsed
• 1 cup water
• 1 pound of turkey kielbasa
• 2 apples, sliced
• ½ cup walnuts
• 6 cups of fresh spinach

Don’t forget to rinse the quinoa. You’ll be an unhappy camper if you spend time fixing a meal that you can’t eat. Quinoa has a coating that is easily rinsed off right before cooking that taste bitter. Rinse until the water runs clear before going to the stovetop.

Bring water and quinoa to a boil. Reduce heat and cook for 12 minutes. Set aside. Cook kielbasa on a grill over medium heat. Set aside to cool. Then slice into ½ moon shapes. Combine all the ingredients in a large salad bowl. Drizzle with your favorite dressing.

“If you have leftover quinoa from another meal, use that in this salad and save yourself the cooking time.”

Everyone at 6pm Epsom now knows what quinoa is, and that they like it! You will never know until you try it.

Hey Epsom Clients, Here’s A Turkey Trot for YOU!

Our own Heather Heigis of 9:00am Epsom wants YOU to come out and support the Northwood Recreation Department by lacing up the Nike’s (right Heather?) 🙂 and coming out to the Northwood Turkey Trot 5k.

Register now and put it on your calendar. You’ll enjoy the morning of Thanksgiving outside, while helping do good for the community. Can’t get better than that!

And if you train in Concord, it’s still worth the drive! 🙂

Make It Happen!

DATE
Start: Thursday, November 28, 2013

ADDRESS
Northwood Meadows State Park
755 1st NH Turnpike
Northwood , NH 03261

REGISTRATION CLOSING DATE
Wednesday, November 27, 2013

Make Heather Happy and Register Today!

And The Results Are IN

Get Fit NH has been using the FMS (Functional Movement Screen) and Smart Group Training with our clients for a little over 9 months, and it has had a huge impact in our training outcomes. The purpose of this system is to see how each client moves to find the areas that have a potential for injury. While no one can predict the future, we know certain movements done incorrectly over a long period of time can and usually will cause injury.

The same holds true of your car. Your auto mechanic might warn you that your tires are wearing. He’d probably say something like, “If you do not rotate your tires this can lead to permanent tire damage” (think all those pieces of tire you often see scattered on the highway) so we have the tires rotated. Your dentist will also let you know, “If you don’t brush  and floss your teeth daily, this could lead to tooth decay.” So we take time daily to brush and floss (you do that, right?)

Get Fit NH’s coaches want you to be safe, so together we do all we can to keep you safe while still training hard. That is where the FMS helps. After your screening your coach will give you a band to wear if necessary. Wear your band as you train so that you and your coaches know if you have movement patterns that currently need to be worked on so you can get, yes you know it – better.

Recently in Epsom we re-screened everyone. It was exciting to hear the hoots and hollers as bands were tossed into the “GOT BETTER” jar. They had listened to the warning, taken the time to do what it takes in training and outside of training, and seen incredible improvement. It was thrilling as a coach to see not just one band but sometimes two slip off a wrist and get tossed into the jar.

To channel a little Jerry McGuire “Help us help you.”

Because when you move better you can train better which help you get the results you want – faster.

And that’s what we all want!

Keep Getting Better!

Walk in Get Fit NH with a purpose to train hard, but to train smart. Wear your band. This helps you, it helps your coach.

Walk out of Get Fit NH knowing you did all you could to train hard – Smarter!

A Spook- tacular Show

Isn’t it amazing that you think you know someone and then they go and surprise you by revealing they are even more talented than you thought?

Monday Motivation – You Are In Control!

Coming October 28th we are starting our second annual “Eat Your Way Right Through The Holidays” challenge, and I.am.pumped!

Why?

Because you are going to get all the tools, tips, motivation and “Make It Happen” to really enjoy yourself this holiday season without stressing about needing stretchy pants. 🙂

Thought I’d try something new today and let you hear how all this is gonna go down, as well as challenge you to take control of your life and choice.

Don’t let other people dictate how it’s going to happen in your life. Create your own story, be the person you want to be, and Make It Happen!

Listen to Monday Motivation – Click Here

The Two Tastes of Fall In A Glass is Just A Taste of What’s To Come

If you come to Coach Nancy’s smoothie workshop that is!

Spots are filling up fast, so don’t delay signing up or you will  miss out, and these things don’t come around every day you know. 🙂

Register for the smoothie workshop here

Just to get those taste buds warmed up at the possibilities. we thought we would give you just a little idea of what’s in store with these two terrific fall-flavored smoothie recipes. These are SOOOOO good!

Pumpkin Pecan Shake

1/4 cup pumpkin puree
1 scoop vanilla Ultimate Muscle Protein
1/8 cup pecans
1 teaspoon pumpkin pie spice
1 cup of ice
1 cup water
1 teaspoon vanilla extract
2 Tablespoons ground flax seed

Pumpkin Pie Smoothie

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

Put the ingredients in a blender and blend for one minute. If you like a thinner consistency, feel free to add water a tablespoon at a time. Sprinkle with a dash of pumpkin pie spice for an added garnish. This shake is great anytime during the day for a super quick meal on the go or a great mid day snack.

Enjoy!

A Smooth Way To Eat 2.0 – Register Today

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 Tuesday October 15th from 6:45 to 8:00pm.

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, plus all participants will get a choice of a 2 pound container of UMP or SFH 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 2.0

Location: Get Fit NH Bootcamp Concord
Date: Tuesday, October 15th
Time: 6:45pm to 8:00pm
Cost: Just $47 (includes your choice of Ultimate Muscle Protein or  Stronger Faster Healthier Pure Whey in either chocolate or vanilla flavors.)

Workshop Is Full And Registration Closed – Don’t Worry, We Will Do It Again!

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)

Glazed Carrots that Kids Love

My kids love carrots!

What kid doesn’t like carrots? Those delicious nuggets of orange satisfy whether you eat them hot or cold. This recipe is delicious this time of year as the nights get colder and a warm side dish hits the spot.

• 2 Tablespoons butter
• 2 pounds of carrots, peel and tops trimmed
• 1/2 cup fresh orange juice
• 1/2 teaspoon fresh thyme leaves
• salt and pepper to taste

Melt butter in a large pan over medium heat. Add carrots, orange juice, and thyme. Cook, stir occasionally until carrots are tender. Season with salt and pepper. Serve warm.

 Enjoy!

Fat Loss True or False

True or False?

1. Every day I am either in an energy deficit, maintenance or surplus.
2. Most fat cells are created before adulthood.
3. Protein is nearly impossible to convert to fat.

How did you do?

Did you say true to these three?

If so you are absolutely correct. All of the above are true, and really important to know and act on.

Leigh Peele is one my “go-to” resources when it comes to fat loss. She cares about the science and she cares about getting results. I have two of her excellent books in my library; You can buy your own copies by clicking the (affiliate) links here:

The Fat Loss Troubleshoot, and Starve Mode.

Leigh has also written an excellent article that drops the knowledge bombs in the quiz above and a whole lot more. Leigh demystifies all the nonsense and gets down to brass tacks.

This is important stuff guys. You don’t have to be a biochemist, but it’s important to know that fat loss isn’t magic. When you understand how the body works and what it actually doing when you eat it is empowering. The fat loss fairy doesn’t exist, but when you know what you are doing and why you are doing it, you may think she does!

Do yourself a huge favor and read Leigh’s excellent article – your body will be glad you did.

 The Deficit – How We Lose Fat

Leigh Peele

One positive thing that has come out of topics like “metabolic damage” and “starvation mode” is people are learning (even though often misguided) that eating for your energy needs is necessary for optimal metabolic rate.

On the flip side, people are now under the impression that going into a deficit is a bad idea. Boy how fast does that pendulum swing, eh? I am frequently asked questions like…

“I should keep my deficit really small so I don’t crash my metabolism, right?”

“I was told by (enter guru) that I should never be in a deficit to lose fat.”

“I heard deficits make you store fat, not lose it!”

The deficit is becoming the big bad (Whedon reference) especially in those who have had any experience with disordered eating. People in those situations are often times told that “diets are bad” and “deficits are triggers or gateways.” While there can be severe cases where diet monitoring should be under the aid of a professional, it doesn’t exclude the fact that a deficit is our only means to fat loss.

If you learn how to control the deficit and what it means, maybe then you take back the power and shed its mystery.

Click here to continue…

Get Fit NH Pullup and Pushup Projects Are Here!

There are two exercise movements that it seems just about everyone wants to get better at.

In fact when writing year end goals these two showed up more often than any other subject. In fact they are on my goal sheet as well.

Pushups and Pullups.

There is something about these two that drives us. They are basic tests of strength and endurance – “How many pullups can you do?”

To that end we have put a training program together for each of these two. They are designed to be integrated into your 4-day training split on the opposite end of the day that you train. In other words if you are training in the morning do them at night and vice-versa. You can also do them before or after your training while you are in the gym, just understand that is gonna be harder.

Under no circumstance should they be done on non-training days.

Why?

Ummm, it has to do with the “non-training” part. 🙂 Seriously though it gives your body a better chance for full recovery, and that is what it takes to get better, so don’t break the rules. My program, my rules!

Important Note:  When you request a copy of the pushup program you will also receive the pullup program. I highly recommend you don’t do the pushup program alone. While it is possible, it is not recommended you take on that much pushing with no pulling to balance out your joints. While you can do some horizontal pulling (rows) to accomplish this, you know you want to get better at pullups too, so why not take on both?

I know pullups are hard, and doing both of these programs will be challenging, but keeping your body in balance and your joints healthy is way more important in the long run than how many pushups you can do.

As stressed in the directions, be patient and follow the program precisely. Focus on quality of movement. No one is impressed by ugly pushups!

Read through the entire program and all the worksheets before starting. Doing so will answer 99.9% of your questions. Your coaches will be glad to help you with the rest.

Work hard, have fun, and Make It Happen!
Coach Dean