The 6:15 Make it Happen Crew
Guess Who! 🙂
The 6:15am Epsom class absolutely cranked this contest! It was possible to score 220 points each, and this class averaged 175 points – that is amazing and a testament to sticking together and making it happen!
Can’t wait to see the “T” design they come up with – they have big shoes too fill, last years winning shirt was the bomb!
Congrats Guys – Keep Up The Great Work!
We are crunching the numbers and the first results are in! Here are the amazing Get Fit NH Bootcamp clients who had an absolutely perfect score – well done!
Maura Carroll
Jill Edelmann
Karl Edelmann
Taylor Frazao
Barbara Guerrier
Carol Hawkins
Deborah Heckman
Betty Holmes
Jeff Huckins
Kathy Nourse
Katy O’Gorman-Rhodebeck
Louise Palmer
Dawn Preston
Terry Reed
Susan Strogen
Greg Swain
Judy Swain
Susan Tardiff
Abby Tomich
More results on the way – stay tuned!
The month of May is Cystic Fibrosis Awareness month.
What Is Cystic Fibrosis?
Cystic fibrosis is an inherited chronic disease that affects the lungs and digestive system of about 30,000 children and adults in the United States (70,000 worldwide). A defective gene and its protein product cause the body to produce unusually thick, sticky mucus that:
In the 1950s, few children with cystic fibrosis lived to attend elementary school. Today, advances in research and medical treatments have further enhanced and extended life for children and adults with CF. Many people with the disease can now expect to live into their 30s, 40s and beyond.
My girlfriend Christie, who has been my bestie since the 8th grade has a little boy named Trevor who has CF. I’ll never forget the day she told me and my 2 other grammar school besties (the YAYA’s) 12 years ago. Their only indication was when pressing small kisses to his face, it felt like you were kissing a salt-lick. They soon found out that their world was about to drastically change. Now, their days are filled with therapies, enzymes & other pills/meds, and being diligent to sanitize everything they come in contact with. They are truely amazing people! They are huge advocates to finding a cure, so while they are making sure Trevor goes through his daily regime, they are constantly organizing numerous fundraisers throughout the year. Check out their website for a day in the life of CF (www.teamtrevor.org)
While I wear my TeamTrevor shirts at Bootcamp, it turns out Lori from 6p has a nephew who has CF. She is also a Cystic Fibrosis Warrior, raising awareness and helping to find a cure. She is organizing an 80’s Dance at the Elks Lodge in Epsom(the Old Mill) on Saturday May 14th 7p-11:30p. Come on by, lets make this event a HUGE success, and help CURE CF!!
Of course that got the wheels turning… and I believe we at Bootcamp should have an ’80’s week’ to gear up for… S-A-T-U-R-D-A-Y Night (yes, the BayCity Rollers!). Lets have some fun, it’s a short week with class Mon/Tues/Wed … everybody cut loose, FOOTLOOSE!
Blog you later.
gretchen
May is Cystic Fibrosis Awareness Month, and a time for volunteers and people living with CF to come together and shine a spotlight on what CF is, as well as the progress being made toward a cure.
What Is Cystic Fibrosis?
Cystic Fibrosis (CF) is an inherited disease that causes thick, sticky mucus to form in the lungs, pancreas and other organs. In the lungs, this mucus blocks the airways, causing lung damage and making it hard to breathe. In the pancreas, it clogs the pathways leading to the digestive system, interfering with proper digestion.
People with CF have a shorter-than-normal life expectancy. The good news is that as treatments for CF improve, the life expectancy for people with the disease is rising. Fifty years ago, children with CF often died before attending elementary school. Today many people with the disease live into their 30s, 40s and beyond. Getting early treatment for CF can improve your quality of life and your lifespan.
Source: http://www.lungusa.org/
CF is close to Get Fit NH Bootcamp.
Jessica, who trains with us in Epsom lives closest to CF, since her husband Mike was diagnosed with Cystic Fibrosis. Lori, who also trains in Epsom, has a nephew with CF. And a close friend of the family to Gretchen has CF. Each of these ladies have organized separate fundraisers to help find a cure for CF.
“GreatStrides, Taking Steps to Cure Cystic Fibrosis” is a 5K Run/Walk on May 21. Jessica has started a team called “Hike for Mike”. Last year Jessica’s team reached their goal of raising $10,000 – Wow! If you‘d like to participate in this years 5K please take time now to register for their team: http://www.cff.org/Great_Strides/JessicaHolmes5621
Even if you are unable to participate in the race, you can donate to the Cystic Fibrosis Foundation through the team. After the race join Jessica and the “Hike for Mike” team for a cookout. Just let Jessica know you’ll be joining them for food so she has plenty.
Lori has planned a “Back to the 80’s” party (right up my alley). Dress up is optional but strongly encouraged. The “80’s Bash” will be held on May 14th from 7:00pm – 11:30pm at the Epsom Elks Club. This is a night where you can travel back in time to 80’s music provided by our “Most Excellent” DJ. There will be raffles and good food and a CASH BAR! There will be a donation box at the door and all proceeds will go towards our team (Bobby’s Brigade) for the Cystic Fibrosis Foundation. I hope you will join us for a great cause and it will be a blast from your past.
Gretchen is putting together a walk for “Team Trevor” on the Seacoast on May 22. You can join her as she walks or donate to her team cause by going to: http://www.cff.org/Great_Strides/dsp_DonationPage.cfm?walkid=7029&idUser=238802
Take some time this month to help get the word out and encourage people in your community to become involved, too!
Consider these statistics:
Approximately 30,000 children and adults have CF in the United States.
More than 10 million Americans are symptomless carriers of the defective CF gene.
The disease occurs in one of every 3,500 live births of all Americans and about 1,000 new cases of cystic fibrosis are diagnosed each year.
Get Fit NH Bootcamp wants to help these ladies out, so we are putting our money where our mouth is in the following two ways:
Get Involved #1: Drink It Up!
While Dean and I will not be able to walk this year because our son planned his wedding the same day (good going Jeff!), we want to help. For every Myoplex Recovery Drink or Fiji water you purchase from Get Fit NH Bootcamp during the month of May we will donate $1 to the Cystic Fibrosis Foundation. Stay hydrated, recover quicker, and feel good about helping a great cause!
Get Involved #2: Facebook Check In for Charity
Super easy and it won’t cost you a penny! Both the Concord and Epsom Get Fit NH Bootcamp locations have their very own Facebook “Check In” page. When you arrive at training, just “Check In” using your smartphone and claim your deal. Our goal is for each location to raise $250 – It only takes a second, so Make It Happen. (This should be active by Monday May 9th)
Thanks for all you do. It is a privilege to coach you!
Coach Nancy
Ok now that I have your attention, there’s a lot more to eating excess sugar than the extra pounds it packs on.
You may not want to hear it, but if it seems like you are constantly fighting off illness, the amount of sugar you are eating probably has a lot to do with it. Studies show that eating 75-100 grams of sugar (the amount in two 12 ounces sodas) can suppress the bodies immune system, and simple sugars like table sugar and honey can cause a 50% drop in the ability of white blood cells to engulf and destroy bacteria. This effect starts about 30 minutes after ingestion, and can last up to 5 hours. If you are constantly feeding your body sugar-laden foods, you are probably going to get sick a lot more often.
Other factors that weaken your immune system include stress, lack of sleep, lack of exercise, and being socially isolated. The choices we make in these areas directly affects how healthy we are.
When you train with Get Fit NH Bootcamp, you are directly affecting three of those factors:
You are exercising in a fun, team-oriented atmosphere, which in turn helps relieve stress – well done! As far as the sleep goes you are a bit more on your own, but turning the TV off before midnight would probably help!
But I digress, so let’s get back to taking care of that sweet tooth.
Here’s just a few of the names of sugar you will find on the back of a food label, and they all have the same affect on your waistline and your overall health:
Barley malt
Cane juice crystals
Demarara
Dextran
Dextrose
Diastatic malt
Diatase
Ethyl Maltol
Fructose
Fruit juice
Galactose
Glucose
Golden syrup
Lactose
Maltodextrin
Maltose
Malt Syrup
Maple Syrup
Molasses
Muscovado
Panocha
Refiners syrup
Rice syrup
Sorbitol
Sorghum
Sucrose
Treacle
Turbinado
Go to your cupboard right now, pull out that box of cookies (that are there for the kids of course 🙂 and see how many of these you can find!
Here’s another way to look at sugar. I found this eye-opening website called SugarStacks.com
What they have done is stacked up sugar cubes to illustrate how much sugar is in many of the common foods we eat. It is incredible how much sugar we can consume without even realizing it, even in so called “healthy foods”. Here are some links to specific pages on the site:
and while eating fruit can be a very good thing to do, you still have to watch your overall sugar and calories
You probably aren’t going to get fat eating carrots
Another cool thing SugarStacks.com has done is offer some perspective on a “high sugar” vegetable – carrots. Take a look at how many carrots you would have to eat in order to get as much sugar as in some favorite beverages and snacks
That’s a lotta carrots, and the bottom line is that it’s a lot easier to down a mocha latte and a cinnamon bun, with all the extra sugar, fat and calories than it is to eat whole, natural, vitamin rich and health supporting foods.
How much sugar are you eating? If you don’t know, it’s time to find out, and then do something about it!
For more info on the health affects of sugar and how to beat the sugar craving, read Dr. Al Sears article on sugar here
Make It Happen!
Coach Dean
Dean Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainers Association, a Level 2 Youth Conditioning Specialist with the International Youth Conditioning Association and is a Level 1 Certified Precision Nutrition coach.
I am sure most of us have heard that little ditty, but is it true? Turns out when it comes to exercise it is! Researchers put new exercisers on a conditioning program for eight weeks, which resulted in dramatic improvements in cardiovascular fitness and aerobic capacity. After the eight week period they stopped exercising altogether for another eight weeks, then tested them again. The results? They lost all their aerobic gains and returned to their original fitness levels – not cool! Other studies have shown that deconditioning can occur in as little as three weeks!
The take home? If you want lifelong fitness, training has to be a lifelong pursuit. Regular exercise (3 or more times a week) is best, but your gains can be maintained with as little as two days a week of hard training. Spring is here and summer is coming, but training doesn’t stop. Coach Nancy rightly says that we train hard so we can get out and hike, and bike, and garden, and do other outdoor activities without being miserable the next day. It’s always cool when a client comes up to us (like happened 3 or 4 times to just me in the last couple weeks) and says “I (gardened, packed all my stuff because I am moving, chopped firewood) and I wasn’t sore because of the training we do at bootcamp”. There’s nothing like a hard days work and having energy to spare!
Your health and fitness doesn’t take a vacation. Your lungs keep breathing and your heart keeps pumping. Without exercise your muscles get flabby which makes you crabby. 🙂
Start planning now to keep fitness in your life all year long!
Make It Happen,
Coach Dean
Time is almost up to vote for “Get Fit NH Bootcamp” in the Concord Monitor/Insider “Cappies”.
We would be honored if you would vote for us and all the rest of your capital area favorites!
Thank-You!
Alright guys, here we go! A super easy way to get your Fiji Water or Myoplex Recovery drink for zero, zip, nothing, nada – like free already!
Here’s all you have to do:
1) Get the Foursquare app for your iPhone, Droid, Blackberry, Palm, etc.
2) When you arrive at Get Fit NH Bootcamp at either location “Check In” using Foursquare
3) Check in 5 times over a 10 day period and you will unlock the special and win your choice of Fiji or Myoplex
This special runs through the month of May, so you have no excuse for not cleaning the cooler out!
Make It Happen!
Dean
Date 4/19
4:20 am 1 scoop UMP protein powder in 18 ounces of water
8 am 1 cup oatmeal, ¼ cup of yogurt mixed with 1 scoop UMP vanilla protein powder, ½ cup mixed berries, and 1 cup of coffee with truvia, almond milk, and cinnamon.
11 am 1 slice of crustless quiche, 20 ounces of water
1 pm Capri burger- 4 ounces (mozzarella, olives, pesto, no bun) Southwest burger – 3 ounces (Cheddar cheese, salsa, yogurt taco sauce, no bun) served on a bed of spinach, 40 ounces of water
3:40 pm 2 prunes, 2 dried apricots, Smoothie (12 almonds, 6 ounces of plain yogurt, ¼ cup of mixed berries), 20 ounces of water
7:15 pm baked chicken (3 thighs), spinach salad with homemade olive oil/vinegar dressing
Date 4/20
Health fair from 8-3 so I was out of the house, I packed what I needed for food.
7:40 am 1 cup oatmeal, ¼ cup of yogurt mixed with 1 scoop UMP vanilla protein powder, ½ cup blueberries, and ½ cup of coffee with truvia, almond milk, and cinnamon
9:45 am ¼ cup of almonds, 1 cup dried fruit (prunes, apricots, raisins), 16 ounces of water
11:50 am red pepper strips, baby carrots (1 ½ cups), ½ cup hummus, 1 scoop UMP vanilla protein, 34 ounces of water
1:10 pm baby carrots (10), 1 scoop UMP vanilla protein, 34 ounces of water
5 pm Cajun chicken (grilled, 1 breast), 1-cup green beans, 2 cups spinach salad with homemade olive oil/vinegar dressing, ½ grilled onion, 20 ounces water
7:40 pm 1 scoop chocolate UMP protein powder mixed with 2-teaspoon natural peanut butter and water, 20 ounces of water
Date: 4/21
4:20 am 1 scoop UMP protein powder in 18 ounces of water
8 am 1 ½ cup chili, ½ cup of oatmeal, ½ cup of mixed berries, 20 ounces of water
11:40 am salmon cakes, summer squash and zucchini sautéed, 1 strawberry, Starbucks coffee with cream, 20 ounces of water
1:35 pm ½ of a cucumber, ¼ cup of hummus, 40 ounces of water (still sipping on the coffee)
3:10 pm Caribbean chicken (1 breast, grilled) with pineapple salsa, spinach salad with olive oil/vinegar dressing (homemade), 20 water
5:40 pm ½ of a green pepper, 3 ounces of chicken, 20 ounces of water
My food plan and therefore my food logs are designed to help me reach my goals. Your goals could be a lot different, and therefore you might eat differently. In general however eating like this would be a great start for most of us. Questions are welcome!
Coach Nancy
Wanted to share with you a fantastic goal assessment worksheet from one our our Get Fit NH Bootcamp “Supahstahs” (Your second goal sheet for S3 is due Friday the 22nd – make it happen!)
It includes an evaluation of her last 4 weeks and sets new goals for the next 4 week period. It is honest, thorough and specific, which are all keys to both setting and reaching your goals.
I have edited for length and content, to protect the not so innocent 🙂 There is a lot of great stuff in here – read and then take action!
***
Did I reach my specific goal for this period? What are the reasons I did or did not reach my goal? What did I learn this month?
I did not lose 8 pounds this month, but I did lose weight and bodyfat. I may not have reached my goal because I continued to give myself a “cheat day”/meal the first two weeks and ate a piece of pizza and some macaroni and cheese during recovery week. Also, my body may be unable to lose 2 pounds every week now that I am closer to my goal weight. I learned that I can live quite happily without any processed foods or alcohol AND that I can survive social situations without drinking at all. Additionally, I learned the importance of rest and recovery despite how much I hate it. I learned that I have gotten much smaller than I thought and that I may have to focus on goals outside of the scale pretty soon.
What will I do differently next month? (complete sheet for next 4 weeks)
I will allow a small cheat snack rather than a cheat day or meal every two weeks rather than every week like before. I find that if I do not give in to cheat meals my cravings for the food disappear entirely.
What do I want to accomplish in my fitness program (nutrition, exercise, and mindset)? The following are my outcome goals for the next four weeks:
Outcome related goal: I would like to lose 3% bodyfat in the next 4 weeks
How I will achieve this:
I will eat more greens each day
I will get my healthy fats in, and I will work to get them in a variety of forms
I will not eat after 7pm
I will workout hard during bootcamp
I will workout one day during my weekend (Coach Dean says – still struggling with that recovery, huh 🙂
Why do I want to accomplish these goals? How important are these goals to you?
I want to accomplish these goals because I want to see how much I can improve my body. Now that I am starting to appreciate my figure I want to see how far I can take it in a healthy mindful way.
How do I know I want those results?
Because I visualize being successful every night before I fall asleep. I went to this store (several but this one in particular) and it had this fabulous green dress only available in a (size). I could never have worn it before. Now, not only did it fit, it looked awesome and I am wearing it to Easter. I can’t give that up. I also feel powerful because I know that not only do I look fit, I actually am fit. I didn’t think of myself as an exercise person in high school or college, now I not only see myself as an exercise person… I get grumpy without my daily workout.
I’ll do just about anything to reach my goals but this: (Be as specific as possible)
I will not resort to extreme measures [liquid detoxes, stimulants, or exercising with sweats on to cut water weight] nor will I completely cut fruit. (I have already cut alcohol and refined carbs so I have gotten past those hang ups)
When I reach these goals, what will I do for myself and how will I feel?
I will continue to feel fabulous, revamp my wardrobe, and be fearless.
My past record of attaining my fitness goals is:
Good. As far as attaining fitness goals I normally do, however I tend to be lax on my eating habits. I am not falling off the wagon.
What will make this time different?
It totally is different because I am a force and I have decided that it is time to be fit and thin. When I decide to do something in my life, nothing can stop me.
***
Absolutely love that attitude – the only one that can stop you is you!
Be Unstoppable!
Coach Dean
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