10 Pounds – 1 Pant Size = 0 Excuses!

Right before recovery week Scott received his “I Survived Get Fit NH” gray T- shirt. Scott made a simple comment to the 4pm “Happy Hour” that everyone needs to hear.

“10 Pounds and 1 Pant size”. Short but oh so sweet!

I asked Scott to write down a bit of the story behind his fantastic accomplishment.

“I broke my ankle really bad in a fall from a ladder about 13 years ago and have lost full range of motion in my ankle joint.  This has led to bio-mechanical issues in my hip joint which suffers from arthritis today. 

However, this has not prevented me from committing to staying fit and active since turning 50 earlier this year. 

With the help of Nancy and Get Fit NH Bootcamp, I’ve lost 10 pounds and a pant size in 6 weeks.  The workouts and stretching we do at Bootcamp have actually reduced the pain and stiffness in my hip.  So don’t let an old injury prevent you from “making it happen.”  If I can do it, you can too!” – Scott Decker

Each of our individual goals are met with support at times and difficulties at others. It is the constant day to day activities over the course of time that form habits which lead us to meeting our goals.

Great work Scott. Keep making it happen!

Coach Nancy

Spicy Pork Stir Fry Recipe

Spicy foods are my favorite – I love the zing! Combine spice with a stir fry and you have one of my favorite meals to make (and eat). Don’t like spicy? That’s ok, you can tone it down as much as you want.

Stir fry is great because it so flexible. More ginger or chili sauce will add more heat, and if you like the crunch of celery add 1/4 cup more to suit your taste. Have unexpected company? Just double the recipe.

Here’s one of my favorites!

Spicy Pork Stir Fry

Ingredients:

• 1 pound pork tenderloin, thinly sliced
• 1 egg white
• 3 Tablespoons rice wine vinegar, divided
• 3/4 cup cherry tomatoes, halved
• 3 cups spinach
• 1/2 cup celery, sliced
• 2 cloves garlic, minced
• 1-2 Tablespoon ginger, minced
• 2 scallions, sliced thin
• 3/4 cup chicken broth
• 1 Tablespoon cornstarch
• 2 Tablespoon soy sauce
• 2 teaspoon chili sauce

Instructions:

Prepare marinade by combining the egg white and 1 Tablespoon of rice wine vinegar. Stir marinade into sliced pork, cover and refrigerate for an hour.

After the pork is done marinading, mix  3/4 cup chicken broth, 2 Tablespoons of soy sauce, 2 Tablespoons rice wine vinegar, 2 teaspoons chili sauce, and 1 Tablespoon cornstarch together to make the sauce.

Drain the excess marinade from the pork, then arrange the pork, vegetables and sauce close to the stove for easy access.

Heat the wok to medium. Spray with a light coating of peanut oil. Cook the pork for 30 seconds to 1 minute, stirring constantly. Transfer to a plate.

Clean wok with a paper towel. Heat to high and spray again with peanut oil. Add celery and stir fry for 30 seconds. Then add the spinach, tomatoes, garlic, scallions,  and ginger. Stir fry until the spinach wilts and tomatoes start to break down just a bit.

Add the pork and sauce to wok. Stir all items for another 3 minutes until sauce thickens.

Garnish with sesame seeds, sliced jalapenos, or chopped cilantro if desired.

Don’t be greedy, and share this delicious meal with someone you love! 🙂

Enjoy!

Coach Nancy

September 6th, 2011 – New Content on TheOther165.com

Attention Get Fit NH Clients – Have you registered for your access to our exclusive client only resource website, TheOther165.com?

We just added new content in the Nutrition Library which you will absolutely want to check out. The coaches at Precision Nutrition put together a PN version of “My Plate” (3 of them actually “Anytime”, “Post-Workout” and “Plant Based”), which is the USDA’s “update” of the Food Pyramid.

It is really cool to see the PN ratios of our food laid out on a plate, which is for me much easier than looking at a list and trying to picture it in my head.

Precision Nutrition was kind enough to offer them in a jpg format, which we then saved in .pdf and put on the site. (You can look it up yourself online, or you can just make it easy on yourself and register today)

Not a Get Fit NH Client?

What are you waiting for? 🙂

Make It Happen!

Coach Dean

Don’t Miss It – TheOther165.com is Here!

We have been working on a top secret project designed to help you get even better results with your training at Get Fit NH!

We put all our best “stuff” in one location for our clients to access, laid out in an easy format for reading and downloading. Vacation training videos, the complete “Cooking with the Carlson’s” video library, and a huge compilation of nutrition guides, meal planning worksheets, grocery shopping checklist and much more all in one place, with more content coming regularly.

The Best Part?

It’s included at no charge with your Get Fit NH Bootcamp and Fitness Revolution training package. The Silver Level access gives you all the resources that I just mentioned, for as long as you remain an active client – pretty cool!

You will also have the opportunity to invest in additional nutrition coaching. Some of you are great at doing it on your own, and the Silver level is for you. Other of our clients want and need more help, and there are a couple options for you to choose from as well.

What Is “The Other 165”?

“The Other 165″ are the number of hours in a week you are not in the gym. The hard work you put into your training must be supported by your nutrition, recovery and lifestyle activities for you to succeed. This membership site gives you the tools you need in each of these areas to maximize your progress and look and feel great.

Which Program Is Right For You?

Silver Level Coaching (Included with Group Personal Training/Bootcamp)
This level is for those clients who are independent self-starters who like to study and apply information, and have had success in the past with reading and following a nutrition plan.

Gold Level Coaching (Minimum 6 Month Commitment)
This level is for those clients who have had challenges sticking with a nutrition plan beyond a few weeks in the past, and need regular accountability and group support to make sure their plan is being followed consistently.

Platinum Level Coaching (Minimum 6 Month Commitment)
This level is for those clients who would benefit from one-to-one coaching contact, more personalized support, and regular assessments with face-to-face feedback. These clients are ready to embrace a whole new way of thinking about food and their relationship with it, and are willing to take action and make the adjustments needed in order to maximize their progress.

Visit the homepage at http://TheOther165.com for complete details on what is included with each package.

Getting Started Guide

Register for your Silver Level Access by Clicking On This Link

This is a client only access link, and we will be manually approving each registration to make sure only our active clients get in. Please allow up to 48 hours for approval, although we will do our best to get it done much faster. Thank-you for your patience!

Once you are approved, you will be able to login to the site, see the full site menus, and have access to all materials and downloads.

Take full advantage of training with us, and Get Started Today!

Make It Happen!

Dean & Nancy

Get Fit NH Cookbooks Are In!

You asked for it, you got it! The first printing of our “Making A Difference, Making It Happen” cookbook was a huge success and sold out very quickly, and the demand has been so great we ran another printing!

This project got off the ground as a fundraiser for the family of Joshua Ohman, a little boy with autism, and their efforts to purchase a touch screen computer and specialized software for his therapy. We continue to hear great things about how his therapy is going and how he loves the gift that was a result of your generosity.  Read more about Joshua and the first printing here.

The profits of the second printing will also go to Joshua’s family to help defray the cost of his therapy, so thank-you for your continued support!

There are only 100 copies available, so don’t delay getting yours. You can purchase one at our Epsom or Concord facility, or you can purchase one right now and we will have it waiting for you!

Purchase for the Super Low Price of $10.00, with all profits going to Joshua!

Mary is getting her Cholesterol under control

Studies show that one of the many benefits of exercise include a reduction in overall and “bad” (LDL) cholesterol and increase “good” HDL cholesterol. We have had many clients be “threatened” by their doctor to put them on Cholesterol meds at their next checkup if their numbers didn’t get better, only to be pleasantly surprised to find out that was not necessary, as all their hard work has resulted in a drastic improvement in their numbers. And not just cholesterol, but blood pressure and thyroid meds as well!

There are many reasons you do not want to be on these drugs, not the least are the side effects (have you heard some of the disclaimers on the commercials? The drug side effects sound worse than what they are treating!) and the cost.

In most cases it is a choice – Go on the drugs, or change your lifestyle. Choose to go on the drugs, and it can be a never ending cycle. We have had clients that were on 7 or 8 different meds when they started with us, which just amazes me! The good news is when they put the effort into changing their lifestyle, the number of drugs they are on often go down or disappear entirely! Get Fit NH Bootcamp is an investment that pays off big time!

Thanks to Mary for sending us her success story, a progress report on the great work she is doing.

Keep it up Mary!

Mary is shy, so she sent Fox and Mulder Instead!

“Hi Dean, I’m writing to share a success story with you.  In August of 2010 I went to my physician for my routine wellness exam, which, of course, included the standard bloodwork. My results were less than favorable, as my cholesterol was pretty high at 275.  My triglycerides were 79 and HDL was 76 which were both really good, but my LDL was 183, which wasn’t.

Because my HDL was really good, my doctor told me to take a low dose aspirin every day, and plan on going on a low dose cholesterol medication upon my next yearly exam.  

Well, I went back this past week and was met with some very favorable news:  My overall cholesterol level has dropped to 234 and my triglycerides are at 60. My HDL, or good cholesterol is even better at 83, while my bad cholesterol has dropped to 139.  Although the LDL is still high, it is significantly lower than last year. I was elated when he told me that I would not have to go on the medication.  

This is just more proof that what I am doing in bootcamp is definitely working!  I want to thank you for all you do for us. I’ve come to you many times with questions and concerns regarding my health, nutrition, injuries etc and you are always happy to explain and enlighten me regarding these issues. I’ve been with Get Fit NH for two years now and am looking forward to many more.

Keep up the good work and Thank you for keeping me healthy!!” – Mary M.

Claudia Makes All of Us Proud

Claudia E. always walks into Get Fit NH- Epsom with grace and style. Her years of dancing come out as every movement is fluid and graceful.  Claudia is often seen wearing a pair of pink sparkling high top sneakers before training. (I want a pair like them)

Claudia keeps all the ladies in her training time on their toes. She is inspiring. Her goal is not to outdo everyone that trains along side her but to outdo herself! She does not take excuses very well but she’ll dish out some dance moves during rest time. You should see her when we have the battle ropes out.

Did I mention that Claudia has had both hips replaced and is celebrating her 70th birthday in a couple days?

Take a look at the video of what keeps Claudia moving. She knows how to Make It Happen. Let her inspire you too.

Coach Nancy

Recovery Is Where The Magic Happens

Does your “gym” have a training philosophy?

Now I know bricks and mortar don’t philosophize about much of anything, much less even care if you show up, and unfortunately the guy that owns them probably doesn’t either.

But we do.

Care if you show up and have a training philosophy.

Beyond the sets, reps, exercise selection, intensity, frequency and myriad other factors that go into program design there is one that is often overlooked and misunderstood.

Recovery.

You don’t get stronger, faster, and leaner in the gym. That’s just the beginning of the process. It’s what you do after you train (and I am making the assumption you are training appropriately hard, not just going through the motions) that makes all those things happen.

• Post-training and overall nutrition
• Sleep
• Other recovery techniques such as massage, myofascial release, ART – to name a few.

Which get me back to our training philosophy, which dictates that we take a week off from regular training about every 8 to 12 weeks.

It is part of your programming, and it is a big part of your ability to continue to be able to train with intensity and injury free.

So don’t ignore it!

Next week  (August 29th to September 5th) is our last full recovery week until December, so take advantage of it, rest and recover, and return with a vengeance!

Additional Recovery Resources:

I HATE Recovery Weeks!

Rest, Recover and Regenerate – It’s NOT optional

Recovery Nutrition

As always your coaches are here to answer your questions and guide you through your Get Fit NH Bootcamp withdrawals! 🙂

Make It Happen!

Coach Dean

Recovery Week- Take a Hike!

Last Time Up

Recovery week- Take a Hike? No, not the recovery week. We know we need to give our bodies a chance to recoup, recover, and rest so we can tackle our training again in September.

So take a hike in recovery week is really what I mean. Get Fit NH Bootcamp is getting together to hike Fort Mountain in Epsom (yes, there is a mountain in Epsom) on Tuesday August 30th. We will leave from the Epsom Bible Church at 6am. Together we’ll car pool to the base of the hike.

Our goal is to be up the mountain and back down again by 7:15 so you can be onto your daily activities. Last time we did this we made it by 7:05!  Of course some of you may want to linger at the top a bit longer so it will be up to the driver of your vehicle as to how long you spend.

The view is spectacular. I was amazed this was in our own backyard. I’ll be there, will you?

Coach Nancy

Hoops for Heroes

Our Sensational Side Dish Winner, Heather Cummings, razzled and dazzled us at the cookout with her prize winning recipe. Heather has another “claim to fame”  – her husband, Dave.

I met Dave for the first time at the cookout. Great guy, family man, someone with a deep passion.

Being from the Epsom community Dean and I had been following Dave in his quest to shoot ONE MILLION Free throws in order to raise money for the Intrepid Fallen Heroes Fund. I never knew I would actually meet him and get to know him.

Dave has something in common with the men and women he is honoring – Humility and a deference to others. He would be the first guy to say “Don’t look at me, focus on those who haven given so much”.

Here is what Heather has to say about Dave and his drive to help our military heroes.

“I am so proud of him and what he is doing.  Thank you very much for the offer to share his efforts.  He is not a bootcamper yet (after 11/11, though…), but he IS making it happen! :-)”

Check out what Dave is doing to make a difference and how  you might be able to help too. It’s a really cool website, and Dave’s passion shines through!

Hoops for Heroes

Here’s a man who lives what he believes, and is truly “Making It Happen”!

What about you?
Coach Nancy

“Every shot made shall serve as a reminder of the reverence
due those who have honored us with their selfless service to this country.
Every dollar raised shall serve to benefit those who now suffer for that sacrifice. 
To all Veterans, though it will never be enough, this is our solemn thank you.”