Dietary Displacement – Ummm, What?

I probably first heard of the concept of “dietary displacement” about 8 years ago in an article by Dr. John Berardi. This concept has been expanded on by Ryan Andrews of the PN team in an article you can find by clicking here, where Ryan addresses the term in both the positive and negative sense. I recommend you read the article as it expands further on the concept.

What is dietary displacement?

In simple terms it is filling up with non-nutritious foods instead of healthy ones.

You know what I am talking about.

You can choose to eat the apple you packed in your lunch, or the brownie your co-worker brought in to celebrate her aunt’s brothers sister-in-laws daughter graduating from 3rd grade.

One contributes to your goals, the other makes a deposit in your fat account.

But what about the less obvious choices that can have the same effect?

• Pasta salad instead of spinach salad
• Mashed potatoes instead of mashed cauliflower
• Bagels instead of oatmeal
• Chocolate bar instead of walnuts

It makes a huge difference – no pun intended.

Now that doesn’t mean you can never have a treat.

You just need to remember the 90/10 rule.

Eat nutritious, unprocessed food 90% of the time.

If you do that one thing everything else falls into line pretty quickly.

Because if I am making 90% choices I am:

• Feeling fuller
• Getting a wide variety of vitamins and minerals
• Supporting lean muscle tissue
• Creating a better fat burning environment
• Avoiding the energy (and mood) swings that have me reaching for anything I can shove in
• Not leaving a whole lot of room for junk food

And that leads to a better body, inside and out.

Think about it. When we make “less than optimal” food choices it often creates a downward spiral. I am not talking about a well planned “splurge meal” that fits within the 10% window. I am talking about the one brownie that turns into half the pan of brownies that turns into a weekend sugar blitz that leaves us bloated, tired and probably feeling guilty.

We have all been there.

The good news is that it works both ways.

The more good food choices I make the easier it gets to continue to make good choices.

I mean I just feel better, both physically and about myself, when I eat well.

And when I feel good it leads continuing to make the choices that got me there.

So here’s your assignment:

What’s ONE positive dietary displacement, one nutritious choice you can make TODAY that starts this upward climb?

Let’s hear it!

Coach Dean

Kettlebell Mastery Workshop Registration Now Open

A couple of weeks ago we told you about our Kettlebell Mastery Workshop with our friend and expert Jen Brickey.

As promised, registration is now open, but please don’t delay in getting your registration in, as we are keeping the workshop size to 25 participants.

I am personally very excited to have Jen come up and work with us and refine my own technique and skill. As with any training tool the better you are at the basics the more versatile and effective it becomes, and kettlebells are certainly no exception. We are fortunate to have Jen come up and spend a couple hours with us, and she kept the cost super low because I am such a good guy! 🙂

Get that registration in today! We set the payment page up so if you are registering for two you can pay for both at the same time to make it a bit easier.

Kettlebell Mastery Workshop with Jen Brickey, RKC

Location: Get Fit NH Concord
Date: October 6th, 2012
Time: 10am to 12pm
Cost: $20.00 per person

Please Click Here To Register

Train Hard. Recover Harder.

There is absolutely no doubt that to change your body for the better – decrease your bodyfat and build the lean muscle that fuels your metabolism and gives you “the look” you need to train hard.

The same applies to positively affect your “numbers” – cholesterol, blood pressure, heart rate, etc. Your training program has to be intense enough to elicit positive changes.

But that is not all there is to it.

Awhile ago I read “The 4 Hour Body” by Tim Ferriss. In it he articulates a very important training principle that he calls the “Minimum Effective Dose (MED)”.

The minimum effective dose is defined succinctly:

The Smallest Dose That Will Produce A Desired Outcome

This is an important but often overlooked factor in training.

Basically the approach is asking the question “What Is Enough?”

When we design our training, that is a factor that is considered often. You see there is a big difference between being a “workout junkie” and just wanting to do more because you like to sweat, and truly effective training.

The MED is so important because for many of us our ability to recover is compromised by, well frankly, life.

Remember these charts?

The first shows what we want our recovery to look like. Training followed by adaptation and supercompensation, leading to continual (if not necessarily linear) improvement.

The second shows training followed by depletion (lack of recovery), in a downward spiral.

What determines which path your are currently on?

In large part it is determined by how you are recovering from your training, not just the training itself. That is not to say that training is not a factor, because it is – remember “minimum effective dose”. But beyond that, there are other factors that are in play:

• Stress, physical and emotional
• Injury
• Inadequate sleep
• Less than optimal nutrition
• No rest days
• In short, Life!

You should not be sore for days after you train, at least not very often. If you are, it’s time to talk to your coach and figure out what’s going on.

Here’s some questions you need to ask yourself:

• Am I taking advantage of proper post-training nutrition?
• Am I getting enough sleep? (7-9 hours)
• Am I eating adequate amounts of protein, vegetables, fiber and healthy fats?
• Is sugar too big a part of my diet?
• Am I taking a multivitamin and getting enough essential fatty acids (fish oil, etc.)
• Am I using my recovery days to recover, or just “different” exercise?
• Do I use bodywork such as massage or ART to help speed recovery?
• Do I turn off the TV and just take some quiet time to de-stress?

There isn’t any big mystery if too many of these things are going undone. Inadequate recovery makes you more susceptible to injury and illness, and all the things mentioned above are pieces of the recovery puzzle.

Train Hard?

Absolutely!

Just don’t forget that Recovery IS part of the training program too.

If you have any questions, post them below.

Make It Happen!

Coach Dean

FLAG Unfurled!

Did you know Get Fit NH has a FLAG?

As promised, our Fat Loss Accountability Group is now open to accept a limited amount of new members.

To unfurl our FLAG, we will meet either Wednesday, September 26th or Saturday, September 29th for a “Cooking with the Carlson’s – Behind the Scenes Planning and Prepping Meals” seminar and get together. The final date will be announced soon.

This is an exclusive meeting for FLAG members, so don’t miss getting in on the action!

If you are interested in becoming part of FLAG, Fat Loss Accountability Group, please call me (Coach Nancy) so I can answer questions, and if you are all ready to go you can sign up at here.

My number is 344-2651. Please call me, I won’t twist your arm or pressure you into our group. FLAG takes work. It is not for everyone. But please call me so we can chat.

The hard works has its rewards in benefits like a body you enjoy seeing each morning, healthier insides for a healthier you, accountability to yourself, and a coach to help you along your way.

To your best health,

Nancy

Get Fit NH’s FLAG

Get Fit NH is preparing for a limited re-opening of our Fat Loss Accountability Group (F.L.A.G.)

To learn more about  F.L.A.G. click here, but DO NOT ENROLL, we don’t want your money until you have read and understand completely what we are asking.

Your coaches and our F.L.A.G. clients have both learned a lot about what does and does not get results through an accountability group. First of all it is important to realize that an accountability group is not magic, it takes work. What most of us need is the willingness to face reality that losing fat takes hard work, getting out of our comfort zones, and taking action consistently.

I am guessing a lot of you have enough knowledge to start seeing success, the key is putting that knowledge into action. The F.L.A.G. group is designed to make sure you are taking that action.

Did I use the word action enough?

Some of our F.L.A.G. group has thrived and seen tremendous results, others never really got off the ground, but most are somewhere in the middle. Making steady progress toward their goals, having good days and not so good days. Falling down and picking themselves back up – sounds a lot like life, right?

You won’t find any hard sell or sexy ad copy here, because that doesn’t do anybody any good. In fact we want to be absolutely sure you really want to be part of our group. It is a very small investment, and sometimes that’s not conducive to you doing your part. If we charged $1000 a month I bet you’d get it done! 🙂

What others are saying about FLAG

Jayne says:

“Train hard and expect the weight should just drop off, right? Wrong.  After attending boot camp for four days a week for over a year, I was finally able to admit that my eating habits were keeping my weight up and my energy level down.   That is when I joined FLAG.  The program provides guidance, accountability and education to support a more healthier high protein way of eating that results in weightless and increased energy.  One of the great things about the program is that it does not involve calorie counting, so it isn’t like going on a ‘diet” but rather changing bad eating habits for the long haul.
 
I did not join FLAG feeling entirely ready for it, I wanted the results but knew it would hard work getting them.  As I learned more and had a chance to meet and share struggles with others who were feeling the same way, little by little I evolved and the results followed.  I wouldn’t have imagined it before, but for the first time ever I feel good about my weight and have said goodbye to the daily mid-afternoon energy crash.  For me, FLAG was the additional tool I needed to get the results I’ve wanted since joining Get Fit NH a year and a half ago.” – Jayne Millerick

And here’s a word from Donna

“FLAG has taught me that nothing happens overnight.   Whether it is weight drop or the desire to eat properly.  It is teaching me patience.   It is teaching me that you can still eat out and make wise choices in what you eat. 

In the beginning it was rough.  The weight was not moving.  I didn’t think that I was ever going to drop a pound.  But then it started to go down.   It’s not going down quickly but it’s staying off and that is the whole idea.  I’m learning that it’s OK to splurge once in awhile as long as you get back on track.  This can’t be thought of as a “diet” but a “life style change”.  Life is full of ups and downs you just can’t let the downs keep you down.

Since starting FLAG I have lost almost 10 pounds.  That doesn’t seem like much but I have been able to go down two sizes in pants and that makes me really happy.  Still working on building up the muscle though.  Everything takes time.

What would I say to someone that wants to join.  The biggest thing would be to not expect instant change.  Have patience.  Listen to all the encouragement from others.  We have all been there and are still there.  This is a learning process.  Knowledge takes time.  Use the tools that are given to you.  And most importantly, keep a positive attitude.  If you slip up and have a bad day, bad week it will pass.   But you have to have the mind set to really want it.” – Donna Weilnau

As promised, there is no hard sell, these ladies tell it like it is. Consistency, patience, accountability, attitude. Best fat burner out there! 🙂

Stay tuned for enrollment information coming in a few days. If you are ready, now is the time!

What’s In Your Cupboard?

I went shopping yesterday.

“Big deal” you may be saying, “Why should I care about your grocery shopping?”

Well many of you have asked me “What do you eat? How do you make PPW (Protein, Produce, and Water) a reality?”

I thought I might answer that question with a few pictures. While you won’t see exactly what lunch or dinner is (Lunch was Salmon cakes, salad, and Deb’s Cucumber salad, while dinner is Grilled Enchilada Salad) you will see what I use to fix our meals.

Our cupboards for our dry goods is filled with spices, tuna, natural peanut butter, and things like ketchup and mustard. The Salmon was here until lunch time. This is it besides a big box of oatmeal, dried beans, almonds. Those are down below so the kids can reach it.

Here’s the fridge. All the typical stuff is here. Veggies located in the bins below but also scattered throughout the place. My rule of thumb is that my grocery cart should not be overloaded with fruit. An equal amount or more of veggies should be included.

The white bowl on the top shelf is full of hard boiled eggs.  There are over 48 eggs in the picture along with 5 family size containers of yogurt. They both make a great snack – quick and easy.

And the freezer? Its been stocked with frozen veggies, some of which are from our garden. Frozen shrimp, chicken, and also frozen fruit. I guess I didn’t need to say ‘frozen’; Imagine that frozen food in a freezer? 🙂

Meal Movement is also a main feature in our freezer. If you haven’t checked out the benefits of Meal Movement, find out more here.

And then finally the picture of my counter (I avoided the piles of papers and stuff that piles high only to clutter). You’ll see the fresh fruit my family enjoys eating.

If you see me at the grocery store, say hi. What’s in the grocery cart won’t embarrass me. I am not always perfectly compliant. No one is. But in general what you see is Protein, Produce, and Water.

Hope you enjoyed taking a peek into the Carlson’s Cupboards.

Now ask yourself “What’s in YOUR cupboard?”

To your best health, Nancy

Massage Therapy. Does The Body Good (plus 25% off your first visit)

We are very fortunate to have some great strategic health partners and allied health professionals in our network.

We only look to partner with those pros who are going to help you (and us) get better. The benefits of regular bodywork in particular have been extolled many times in this blog – Massage, ART, and Chiropractic can all help recover not only from training, but the everyday stress of life. What’s in it for your coaches is that we are able to talk specifics with your treatment provider (with your permission of course) and tailor your training around any limitations or movement deficiencies you currently have. This is very important! Rarely can you just “work through” and injury or limitation, and the more we know the better.

I also want to remind you that one of the benefits of being a client of Get Fit NH is the standing 10% discount to both Chichester Massage and Peace & Balance Body Therapies.

Christen over at Peace & Balance has also very generously provided an additional service discount for first time clients of 25% off – you would be kinda nuts not to take advantage! 🙂  Christen is right down the street from our Concord facility, and has even left cards at the gym with directions.

Take advantage of these client benefits, and do your body some good!

A Festive Feast for the Eyes, and It Tastes Good Too!

I am eating this as I edit. Delicious! – Coach Dean

Although it is almost Labor Day, don’t let this summer pass you by without sinking your teeth into this incredibly colorful tasty meal.

The fantastic zing of mango with lime and red pepper drizzled over grilled salmon. A tomato salad sprinkled with feta cheese – I just love the combination of tomatoes and feta. Contrasting the color of the tomatoes and beets with green beans. I am making myself hungry as I write this. You’ve got to try this one out.

Salmon With Mango Salsa

• 1 mango peeled, pitted, and diced
• 1 bunch cilantro, chopped
• 1/2 teaspoon of red pepper flakes
• 1/4 cup olive oil
• 2 Tablespoons lime juice (about one lime)
• salt and pepper to taste
• 6 skin on salmon fillets (about 2 pounds)

Stir together the mango, cilantro, rep pepper, oil,  and lime juice. Heat a grill to medium high. ( If you can hold your hand 3 inches above grill grates for 4-5 seconds its medium. If you can’t hold it there that long you’ve got medium high or high heat. Be careful when testing heat of grill this way.) Season salmon with salt and pepper and lightly brush with olive oil. Grill skin side down for 4-6 minutes. Turn them over and grill for another 4-6 minutes. Remove from grill and spoon salsa over top.  Serves 4

(I buy fresh mango salsa pre made. I squeeze a bit of lime juice, add a bit of cilantro, and a few red pepper flakes to the premade salsa.)

Tomato Beet Salad

• 1 pound of beets
• 2 pound of tomatoes
• 1 pint of cheery tomatoes
• 1/4 cup feta cheese
• fresh cilantro, optional
• 2 teaspoons olive oil

Preheat oven to 400 degrees. Scrub the beets until clean. Roast on a baking sheet for 75 minutes. Cool. When they are cool to touch you can rub the skins together slightly to remove. Slice beets into rounds. Slice the tomatoes and halve the cherry tomatoes then arrange on platter with beets. Top with feta cheese and sprinkle with cilantro. To finish, drizzle with olive oil. Serves 4

Braised Green Beans

• 1 cup chicken broth
• 5 peeled garlic cloves
• 1 pound green beans, trimmed
• 2 teaspoons fresh thyme leaves
• salt and pepper to taste
• 2 teaspoons olive oil

In a large skillet, bring chicken broth and garlic cloves to a simmer. Add in the beans and thyme. Cover. Cook for 8 minutes. Season to taste with salt and pepper and drizzle olive oil on top. Serves 4

To your best health (while satisfying your taste)

Coach Nancy

Kettlebell Mastery Workshop with Jen Brickey

Kettlebells are hot, there is no doubt about it.

Frankly at Get Fit NH we couldn’t care less about what is hot, but if it’s a great training tool we are all over it, and there is no doubt that in the proper hands Kettlebells are incredible.

But just like any other tool, you have to use them right for safe and effective training. To that end we are pumped to have Kettlebell Expert and Instructor Jen Brickey from Fusion Workouts take the lead at our Kettlebell Mastery Workshop.

We will get a registration form online soon, but for now mark October 6th from 10am to 12pm on your calendars. Registration will be limited to 25.

Don’t miss it!

About Jen Brickey

Jen Brickey has quickly become Newton’s leading fitness expert in kettlebell and boot camps. She is the founder of Fusion Workouts, a 2000 square foot kettlebell functional training studio in Newtonville, MA. Jen is RKC (Russian Kettlebell Challenge) and AOS (Art of Strength) Kettlebell Instructor. Ms. Brickey is also a certified strength and conditioning coach with the prestigious National Strength and Conditioning Association (NSCA-CSCS), a certified personal trainer with the National Academy of Sports of Medicine (NASM-CPT).

Jen has been training for 9 years and in that time has helped hundreds of people look good, feel better and move better! In January of 2009, Jens vision of a kettlebell functional training studio was born with Fusion Workouts and since that time her business has grown rapidly.

Jen earned her bachelors degree in exercise science from Hofstra University in Long Island, NY. While at Hofstra University, Jen played basketball on a full scholarship. Being a division 1 athlete, Jen learned how fitness, strength and conditioning and nutrition go hand and hand in being a competitive athlete and being able to compete at the highest level.

August Hall of Fame Inductees

We LOVE the last week of the month at Get Fit NH, because we get to give stuff away.

Check out all these happy clients who earned their latest Get Fit NH swag – great work!

Gray = 1 month Survivors

Red = 1 year Hall of Fame inductees

Blue = 2 year Hall of Fame

Black = 3 year Hall of Fame

Dark Gray = 4 year Hall of Fame