Don’t Look For Your Motivation Here!

Are you motivated today? Let’s get motivated! Find that inner motivation! What’s it going to take to motivate you?

You’ve heard it, and I’ve heard it – you have to be motivated to reach your goals.

I say Hogwash!

Blasphemy you say – isn’t it your job as a trainer to get me motivated?

Well, maybe for the one hour a day we are together I can encourage, inspire, and yes, even motivate you to get through the workout.

But what about the other 23 hours in the day?

I submit that what you need is a good dose of determination on top of that motivation.

Let’s look at a definition of each word:

Motivation – the state or condition of being motivated

Determination – a fixed purpose

Do you see the difference? Motivation depends largely on how we feel, while determination has a much more solid foundation – it is fixed, or unchanging in nature.

So what does that have to do with losing weight, eating healthier, reaching higher athletic performance? In a word – Everything!

Let me put it this way; It’s late Monday afternoon, you just finished a grueling day at work, your boss was being a major jerk and you have enough paper piled on your desk to heat your house for a month. You don’t feel like going to the gym, you don’t feel like doing anything but going home and plopping down in front of the television. What do you do? Are you motivated to go the the gym? The answer is pretty obvious – absolutely not. This is why determination is far more important than motivation. Determination will drive you to the gym, your present state of (lack of) motivation will cause you to drive right on by.

We humans are emotional beings. Our nature causes us to act on how we feel and the circumstances that surround us much of the time. Hard day at work? I don’t feel like going to the gym. Kids driving you nuts? That pint of ice cream is sure to make me feel better.

How about this? You have been working hard in the gym, not missed a training day in 3 or 4 months. Your nutrition is on track, and yet you still can’t get rid of that last 10 pounds. You are not seeing the results you want as fast as you want. What do you do? Circumstances like this can sap our motivation, no question about it. But are you determined to reach your goals, to do what is necessary to reach them, or do you give up, because it’s just “not working”?

The battle we are waging is largely in our minds. No one lives in a perfect bubble, immune from the pressures of the outside world. We all deal with less than ideal circumstances, it is only a matter of degrees. For years I made excuses why I was obese and unhealthy. For years I was “motivated” to do something about it, only to lose my motivation a few months later. Fear of failure, fear of ridicule, even fear of success can cause us to lose our will to keep going when things get hard.

As a trainer, when a prospective client wants to hire me to “motivate” them, I know we are in for a hard battle. It goes back to what was said before – if you are only motivated 1 out of 24 hours of every day, are you likely to do what it takes? I can guide you and inspire you, but motivation is personal and transient; it comes and goes. The best way I know to overcome these peaks and valleys is to formulate a plan, the “fixed purpose” that defines determination.

We are big on plans around here. We provide a training plan that you execute on a daily basis. The nutrition plan guides what and when you eat. 6 Pack 6 incorporates daily and weekly checkpoints into an overall plan that drives you toward your goals.

Do you have such a plan, the purpose that drives you on in spite of what is going on around you? Do you know what you are going to do today that will help get to where you want to be? Do you know what you are going to do tomorrow, next week, next month, next year? Taking a step back, do you even know what the end result will be? Have you fixed a picture in your mind of what you want to look like, feel like, or perform like? If not, now is the time.

Take out a piece of paper, and write down your “fixed purpose” for the next year, the next 6 months, the next month, next week, and today. Start with the end goal, the “fixed purpose”, in mind and work backwards. The action you take today will determine where you end up tomorrow.

This quote from the great Jesse Owens, a man who overcome far more obstacles than most of us will ever know, sums things up nicely.

“We all have dreams. But in order to make dreams into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”

It’s a new week. What are you determined to do with it?

Make It Happen!

Dean

Friday Funnies and 6 Pack 6 Leader Lisa A.

I wanted to share an interview I did with your doctor. It actually explains a lot! Very insightful, and loaded with advice!

But first, take a look at what Lisa has to say about our 6 Pack 6 transformation contest and the difference it’s making in her life.

Lisa has done an outstanding job and is working hard to look even more fabulous for her upcoming wedding!

Frankly, I am sick of giving her the majority of the prizes – so get after it!

Thank-you Lisa – Great stuff!

***

Ok, now on to the interview, you might want to print out this page for future reference.

Q:  Doctor, I’ve heard that cardiovascular exercise can prolong life; is this true?
A: Your heart is only good for so many beats, and that’s it… don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a  nap.

Q:  Should I cut down on meat and eat more fruits and vegetables?
A:  You must grasp logistical efficiencies. What does a cow eat? Hay and corn.  And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q:  Should I reduce my alcohol intake?
A:  No, not at all. Wine is made from fruit. Brandy  is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way.  Beer is also made out of grain.  Bottoms up!

Q:  How can I calculate my body/fat ratio?
A:  Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q:  What are some of the advantages of participating in a regular exercise program?
A:  Can’t think of a single one, sorry. My philosophy is:  No Pain…Good!

Q:  Aren’t fried foods bad for you?
A:  YOU’RE NOT LISTENING!!! ….  Foods are fried these days in vegetable oil. In fact, they’re permeated in it. How could getting more vegetables be bad for you?

Q:  Will sit-ups help prevent me from getting a little soft around the middle?
A:  Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q:   Is chocolate bad for me?
A:   Are you crazy? HELLO – Cocoa beans! Another vegetable!!! It’s the best feel-good food around!

Q:  Is swimming good for your figure?
A:  If swimming is good for your figure, explain whales to me.

Q:   Is getting in-shape important for my lifestyle?
A:   Hey!  ‘Round’ is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

AND…..

For those of you who watch what you eat, here’s the final word on nutrition and health. It’s a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.

4. The Italians drink a lot of red wine and suffer fewer heart attacks than Americans..

5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION

Eat and drink what you like.  Speaking English is apparently what kills you.

Well there you go – I didn’t say it was good advice!

Laugh a little; no actually laugh a lot – it’s great for you!

Now Make It Happen!

Dean


6 Pack 6 Week 5 – Neck and Neck!

This week we have a tie at the top, with Lisa and Chrissy both scoring max points –  Well Done Ladies!

Let me preface what I am going to say with this – I am EXTREMELY impressed with those who are actively participating in 6 Pack 6. As I wrote up the weekly top ten, it was not surprising that the superstars on this list are also the people making the best progress toward their goals. Sort of a no brainer, huh?

I was also very impressed with a couple people in particular who made huge strides in their scores from last week to this week. Great job, and keep it up!

Now for a little push toward even better progress and higher achievements…

This week your assignment was to turn in your meal plan for the week along with your 6 Pack 6 score sheet. I am going to dish out a little tough love – with very few exceptions, the meal plans I got back were shall we say – “substandard”.

Here’s what #1 of your weekly tasks is, and I quote from the rules:

“Planning is crucial to your success. Going into the week without knowing what you are going to eat is like going on a hike in the Rockies without a map. Sit down before you go grocery shopping, plan out your meals for the week, make a shopping list, and stick to the list. Winging it isn’t good enough, so plan your successful week ahead of time.”

When I read this, it occurred to me I may not have been perfectly clear what I am looking for in order for you to achieve your 5 points for the week, so please allow me to clarify the main points:

  • Before each Monday, write down the contents of every meal and every snack you intend to eat for the next 7 days.
  • Write down which meals are going to be cooked in bulk, and which will be made “at the time”.
  • Make your shopping list and make sure you have the food in the house you need for the week.

If you are not doing these steps, you haven’t earned the points – it makes a huge difference to do it this way, I promise!

Another point, not totally unrelated:

Your food log (Daily Task #5) should actually reflect your meal plan. So if you planned an omelet for breakfast Tuesday, and you ate a bacon and cheese bagel, are you doing your plan? Note that this is way different than planning to eat almonds for snack and having walnuts instead. I think you get the picture.

Don’t cheat the plan – the only one you are cheating is yourself!

Ok, without further adieu, here is the top ten list for the week!


Week 5 Top Ten

Lisa A.
72 Points
Chrissy S.
72 Points
Robin S.
71 Points
Evelyn P.
70 Points
Julie D.
68 Points
Joanne R.
66 Points
Greg S.
66 Points
Nadia K.
64 Points
Judy S.
63 Points
Donna K.
62 Points


Overall Top Ten

Lisa A.
358 Points
Chrissy S.
356 Points
Evelyn P. 349 Points
Julie D.
330 Points
Judy S.
327 Points
Donna K.
323 Points
Robin S.
313 Points
Joanne R.
310 Points
Greg S.
306 Points
Karyn M.
303 Points


Make It Happen!

Should I Eat Before I Workout?

YES – end of message – see you next time!

Seriously, you do need to have something to eat before you train. 60-90 minutes before training is optimal, but for you early birds 30-60 minutes is just fine.

Why?

You need energy to train, simple as that. When you don’t have enough calories (energy) to sustain your workout, you will not be able to train as hard, will fatigue more quickly, and may even feel dizzy. Resistance training in the morning without eating is very counterproductive, as your body will burn the most available energy source, muscle, rather than fat. Not the best strategy!

You don’t want to load up on a huge meal however, as you don’t want to see it again in the middle of your workout, if you know what I mean.

There are a few options for pre-workout nutrition. A piece of fruit, such as a banana or apple is light and digests readily. The challenge with this option is there is little to no protein, and we need protein in the mix if we are going to maximize our training.

My favorite strategy is to use a whey based protein shake. A shake is quick and easy to make, digests readily, and you can sip it on the way to the gym. There are hundreds of ways to make a shake, so you are sure to find one that you like.

A protein shake is an effective way to break your overnight fast (breakfast) and give your body the nutrients and energy you need to attack your workout hard. It is the absolute best way I know to prime your body to burn bodyfat and preserve lean tissue. If you train in the afternoon and evenings, the same applies – don’t go into the gym without eating!

I don’t recommend living on protein shakes, as your body work best on whole foods as close to their natural state as possible (No Virginia – Fruity O’s are NOT natural) But at specific times they are an invaluable tool in your training arsenal.

Our buddy Danno shared his recipe for his favorite protein shake – Give it a try and let us know what you think. We love to hear your feedback – so chime in below!

***

Danno’s “I’m Bananas for Banana’s” Protein Shake

1 Banana
1 Tsp Ground Flax Seed
1 Tbsp Almonds or Pecans
1 Scoop Vanilla Ultimate Muscle Protein
10-12 Ounces of Water (Sorry Danno, milk rots)
Ice

Put it all in a blender, mix and enjoy!

Nutritionist Kelly Giard Pays Get Fit NH A Visit!

It was our pleasure to have Nutritionist Kelly Giard from the Naturopathic Clinic of Concord visit our ladies class this past Tuesday.  Kelly joined the ladies for our training session and then held a great discussion on the importance of eating breakfast.  Since not everyone could be there, Kelly was kind enough to forward a copy of her notes with us so we could share them with you! There is outstanding information and basic concepts that will make a huge difference in your health and body composition when you apply them!

Kelly is also creator of the Whole Foods Pyramid, which is just off the charts compared to it’s USDA counterpart. Kelly did a wonderful job with this chart explaining the “real” food groups, portion sizes and daily recommendations. You can get a copy of this valuable chart here.

For more information on the Naturopathic Clinic of Concord’s 3-week detoxification program, click here.

Thank-you Kelly!


Breakfast – The Most Important Meal of the Day

Kelly Giard, Nutritionist and Holistic Lifestyle Educator
Holistic Nutrition Services at the Naturopathic Clinic of Concord
By appointment – 603.228.0407

Breakfast – A New Philosophy

Meal Planning is a Necessity

You MUST plan ahead each week:

  • Plan your snacks and meals for 7 days.
  • Prep as much as possible: pull items out of the freezer; chop vegetables; make a large salad; portion out snacks; soak grains and beans; hard-boil eggs, etc.

Eating healthy needs to become a habit, it’s a lifestyle – there are no short-cuts, so please stop looking for them. Change your attitude about having no time, and realize there is time to take care of you and your family and it starts with good nutrition habits.

Think outside the box when it comes to breakfast foods. Who says you can’t have creamy butternut squash soup with pureed white beans in the morning? This is a mild, slightly sweet soup that can be sprinkled with “morning” spices such as cinnamon (which helps modulate blood sugar), cardamom, and nutmeg. Add some heavy cream or coconut oil to add some healthy fats.

  • How about an avocado soup?
  • Miso broth; homemade bean, rice, nut burger crumbled into a bowl with a corn tortilla and shredded collard greens or kale, tomatoes and avocado slices? Or guacamole? Egg or chicken salad scoops with whole grain crackers or crispbread

Balanced Breakfast Ideas

  • 8 oz plain yogurt with ¼ cup nut or seeds, cinnamon, and strawberries or carrots and celery sticks
  • 2 hard-boiled eggs with sea salt in a wax paper bag (boil 6 or more eggs each week to use at meals or for a snack) with bell pepper strips, carrots and celery sticks and cherry tomatoes
  • Chicken sausage in a corn tortilla with no sugar salsa and tomatoes and spinach
  • 8 oz whole milk or 2% reduced fat cottage cheese with 2TBSP nuts and ¼ cup fruit or veggies
  • Spicy Chicken Frittata – eat hot or cold (bake one large frittata each week)
  • Soak steel-cut oatmeal overnight and re-heat in the morning for 10 minutes
  • Add butter and heavy cream to provide healthy fat and lower the glycemic index
  • Sweeten with 1 tsp of maple syrup or raw honey or stevia if needed
  • Protein shake – high quality and only on occasion
  • Whey-based protein is ideal as it’s a more bio-active form of protein


Spicy Chicken Frittata
Makes 2 servings – 30 grams of protein per serving – Trace amount of carbohydrate

Egg Mixture:
4 eggs
2 TBSP all-dairy heavy cream
Black pepper
Dash cayenne pepper
2 TBSP unsalted butter

Filling:
2 TBSP unsalted butter
½ cup diced red pepper
¼ cup diced red onion
1 raw skinless, boneless chicken breast, diced
1 tsp cumin
1 tsp dried oregano
½ cup diced green olives
1 TBSP grated Parmesan cheese
2 tsp finely chopped fresh parsley or cilantro for garnish

Directions:
Preheat broiler. In a medium bowl, using a fork, whisk eggs, cream, black pepper and cayenne pepper. Set aside.

In a 10-inch flameproof skillet, melt 2 TBSP butter over medium-high heat. When butter is hot and bubbly, add bell peppers, onion, diced chicken, cumin, oregano and olives. Saute about 5 minutes until chicken is tender. Remove from pan and set aside.

In the same skillet, melt remaining 2 TBSP butter over medium-high heat. When butter is hot and bubbly, add egg mixture. As eggs cook, lift edges to allow uncooked egg to seep underneath. When bottom is set but top is still moist, spread chicken filling over egg and place under broiler. Broil 1 to 2 minutes, checking frequently, until top is golden and puffed up. Sprinkle with Parmesan cheese. Sprinkle with finely chopped parsley or cilantro.

From The Schwarzbein Principle Cookbook by Diana Schwarzbein, MD, Nancy Deville, and Evelyn Jacob, 1999, Health Communications, Inc., page 33.

6 Pack 6 Week 4 and Monthly Prize Package Winner!

The first four weeks of our “6 Pack 6” lean body transformation contest has flown by, and I’ve got some good news and some bad news!

First the bad news: If your name is not Lisa Adams, you didn’t win our week 4 prize or our first monthly prize.

Just this week Lisa won:

That’s cash and prizes totaling $168.45 -Just This Week!

And Now For The Good News…There Are Still Over $1100.00 in Prizes For YOU To Win!

That’s Right – The next four weeks could put some serious swag in your pockets, but you gotta earn it!

The points have reset for month 2 – and everyone is back in it.

There is no good reason why 4 weeks from now YOU can’t be picking up a big prize package.

After all, Lisa doesn’t need two, now does she?

Now Make It Happen!

Week 4 Top Ten

Lisa A.
72 Points
Evelyn P.
71 Points
Chrissy S.
70 Points
Robin S.
70 Points
Julie D.
68 Points
Judy S.
66 Points
Joanne R.
66 Points
Donna K.
65 Points
Angela D.
65 Points
Karyl H.
63 Points


Overall Top Ten

Lisa A.
286 Points
Chrissy S.
284 Points
Karyn M.
279 Points
Evelyn P.
279 Points
Jeanne T.
264 Points
Steph G.
262 Points
Judy S.
261 Points
Donna K.
244 Points
Julie D.
242 Points
Greg S.
240 Points


Make It Happen!

The Love Of My Life and Your Weight Loss

A couple weeks ago Nancy and I celebrated our 23rd wedding anniversary. Yes, she IS up for sainthood, in case you were wondering.

As I was reflecting on those 23 years, I could not think of one significant achievement over that time span in which she didn’t support my efforts.

And that got me thinking once again about the importance of having someone to support you in your fitness goals, and particularly if you are trying to lose weight.

I know some of you have heard parts of this before, but it’s worth repeating.

At one time in my life I weighed 270+ pounds, and was anything but “fat and happy”.

Fat Yes – Happy No!

Tired all the time, blood sugar out of control, unable to find clothes off the rack – not conducive to making one really satisfied with his life.

When I made the decision to lose the weight and seek to regain my health, Nancy was there every step of the way. Cleaned the cupboards of all the junk food (really – we threw it away), changed a lot of the food we were eating and tried a bunch of (what was then to us) crazy new stuff (you know, like vegetables and fish), supported the investment into exercise equipment, and tons of other stuff.

She also held me accountable. If popcorn wasn’t on the plan, she reminded me of that. Not nagging, but just asking me about it. She celebrated with me when I lost pounds, and encouraged me when I didn’t. You know stuff like – “Suck it up you big baby”. 🙂

You NEED to find someone like that. It’s part of our 6 Pack 6 to share your goals and progress with someone every week. Ideally that someone is on board with what you are accomplishing – if they are not, find somebody else.

I’m going to get a little personal here. If your significant other knows what you are trying to do, but tells you it’s okay when you “cheat” on your diet repeatedly, or miss training, you MUST talk to them about it. Sit down with them and ask them to hold you accountable; ask them to keep the junk out of the house – not forever, but just for now. Look I don’t care, get brutal – ask them if they love that stinking cookie more than they love you! There is a time for compromise and a time to stand your ground. If not now – when? And this passive aggressive “I love you just the way you are” bull – don’t even get me started! I’m sure they do love you, but that’s really not the point.

Personal confession time – Right now, to this day, if there is a box of cookies in the house, 90% of the time I am going to eat them. It’s just better if they are not in the house or if I don’t know they are. Guess what – either they aren’t or I don’t. Simple as that. Nancy knows that, she wants me around for at least a little while longer, and she helps me out.

A couple more points:

#1) I know that not everybody who reads this is married or otherwise co-habitating. If this is the case, you are way ahead of the game as far as what’s in your cupboards and fridge, cause you control it all. Your task is to find someone who will hold you accountable when you stumble.

#2) I am not trying to drive a wedge in any relationships. The fact is that non-support at home can be a huge challenge. It can be overcome, but it’s so much easier to be on the same page. Be transparent and have that conversation. We are here to support you and help you work through it.

Now get out there and….

Make It Happen!
Dean

6 Pack 6 – Third Week Winner!

Congratulation to Lisa Adams, our winner for week 3! It was my pleasure to write her a check for $25!

There is no excuse for not getting after it and getting your score sheet in EVERY week!

Consistent correct action = desired results.

The race is very close, and there are many of you within striking distance of the top ten.

Now let’s get it done!



Week 3 Top Ten

Lisa A.
72 Points
Chrissy S.
71 Points
Robin S.
70 Points
Karyn M.
68 Points
Steph G.
68 Points
Evelyn P.
68 Points
Julie D.
67 Points
Donna K.
66 Points
Kevin D.
66 Points
Joanne R.
65 Points


Overall Top Ten

Lisa A.
214 Points
Chrissy S.
214 Points
Karyn M.
209 Points
Evelyn P.
208 Points
Jeanne T.
206 Points
Steph G.
205 Points
Judy S.
198 Points
Donna K.
196 Points
Julie D.
194 Points
Greg S.
188 Points


Make It Happen!

Thanks Tammy!

Hi Dean and Nancy,

Just wanted to let you know that since I started Boot Camp last summer my doctor has had to lower the dosage on my thyroid medication not once but twice. After YEARS of zero fitness and yo-yo dieting, I never thought my body would be able to regroup. My doctor is thrilled…not only is my thyroid condition improving but my cholesterol is what she called “Scary good”…lol! At nearly the big 40 I am in the best shape of my life thanks to you and the Boot Camp philosophy….Thank you Get Fit NH Boot Camp!!

Tammy Berrio – Concord, NH

Your Personal Stimulus Package

The economy is in the news all the time. Stimulus this, stimulus that…Spending millions, billion and trillions…

Well I want to stimulate something else…your mind.

Despite the financial “crisis” that is going on now, we still realize the importance of investing our money for the future.

Successful investors are consistent – riding out the daily fluctuations and adding to their accounts on a regular basis. They understand that nothing is gained by sitting on the sidelines, but by wisely and consistently adding to their investment. Great fortunes were and still are made this way.

It is no different with the investment you make in your health. The correct action consistently applied is the key to your health as much (if not more) than your wealth.

Sure there are going to be ups and downs. Nobody is at the top of their game all the time.

But you are just kidding yourself if you think that you can miss workouts, eat junk half the time, and stay up until midnight watching the idiot box and reach your goals.

Why do you expect something for nothing?

—————————————————-

I want you to think about why you train, why you exercise, and if you are in this category – why you come to bootcamp.

Isn’t taking action investing in the future of your health?

After all, what difference does it make how much money you have if you aren’t healthy enough, or even around, to enjoy it?

Look, getting old isn’t for sissies.

You have a couple choices – you can sit on your butt and let your body waste away, or you can start fighting back now so you have a solid foundation for great health when you get into your 60’s, 70’s and beyond.

I am at the age where you really start to realize how short and fragile life is. It seems not a day goes by when my friends and peers are telling me that one of their loved ones is sick, or in the hospital.

You know what’s sad?

Many of the reasons they are sick are behavior related, like diabetes and heart disease, which in most cases could have been prevented with diet and exercise.

It’s just stupid!

Let me tell you about Dan.

We had an absolute butt kicking training session last Friday. Very challenging. And I watched a 52 year old man (Dan) smoke the rest of his class – who were up to 35 years his junior.

It got me to thinking – Dan has been training with us since May of 2008, and besides a week of vacation he took with his family, has missed maybe two sessions. He has made great strides in his nutrition habits, works hard every time he shows up, and has lost a boatload of weight.

In short  – He Makes It Happen!

Dan is doing what it takes now to increase his chances for lifelong health.

It’s not just about living long, but living well.

So what about you?

Are you going to let life pass you by?

Are you going to wake up another 10 years older and still be the same person you are today?

Are you going to be lying in that hospital bed kicking yourself because you know it didn’t have to be this way?

Are you going to finally stop making excuses and do what it takes to show up every day?

Some of you will, but many will not.

Will this be the day that you once and for all determine that you will do what it takes?

Time Will Tell…

It Always Does…

Now Make It Happen!

Dean