Award Winning Fitness Bootcamp Announces “Sizzlin’ Summer Slimdown 2011”

Get Fit NH Bootcamp, awarded “Best Gym in Concord” in 2010, is excited to announce the start of Sizzlin’ Summer Slimdown 2011 (S3²). Last years “Sizzlin’ Summer Slimdown” winner Melissa Tyler lost 10.9% of her bodyweight and took home a prize package worth over $1000. We are looking forward to seeing the amazing transformation of the winner of S3²!

Everybody knows that it’s difficult to find the motivation to both get and stay in shape. Friendly competition is a powerful incentive to push people to achieve things far beyond their wildest fitness aspirations. Nancy Carlson, co-owner of Get Fit NH Bootcamp says “It’s great to get a group of motivated people together to work diligently to achieve something extraordinary. Entering the Sizzlin’ Summer Slimdown contest essentially puts you in a position for success. The built-in social support and accountability plus coaches who really know how to help you succeed keeps you focused on the task at hand. People love to win stuff! Nothing beats a little extra incentive to keep your eyes on the prize.

Besides just seeing who loses the most weight, the Sizzlin’ Summer Slimdown awards participants for actions taken toward their ultimate goal. The coaches at Get Fit NH Bootcamp know the clients who progress most quickly have common traits; they are accountable to their goals, to their training, and to their nutrition plan. The contests top prize will go to the participant who proves best at staying focused on those tasks.

Get Fit NH Bootcamp loves giving things away and recognizing client achievement. Nancy claims: “A transformation contest provides that extra incentive that many people need to push out of their comfort zone to finally make the complete commitment to change their bodies, and to change their lives. The fact of the matter is that the group as a whole achieves better results than they would have without the friendly competition that constantly pushed them to get better. And that’s what it’s all about – a total team effort to achieve one objective!”

The Sizzlin’ Summer Slimdown’s total contest package is offering over $1,000 in prizes. The contest period will run 8 weeks, from March 14th 2011 to May 6th, 2011. To learn more about this contest, please email Nancy at nancy@getfitnh.com or give her a call at 603.344.2651. For a free 2-week trial to her Epsom/Concord boot camp to experience the best personal training in NH, please visit http://www.GetFitNHBootcamp.com.

Nancy Carlson is the co-owner of Cr8 Health & Fitness, and a Certified Personal Fitness Trainer and Youth Fitness Specialist. As a busy mom of six, she understands what it takes to integrate a healthy lifestyle into a hectic schedule. Nancy was recently named “Best of the Best” Fitness Trainer by readers of NH’s Hippo Press. Nancy is also a fitness boot camp instructor and runs the highly popular Get Fit NH Bootcamps (www.GetFitNHbootcamp) with her husband and co-trainer Dean in Epsom, NH.

Get Fit NH’s Latest Equipment – The Lifesaving AED

At Get Fit NH Bootcamp we have a wide variety of training equipment to keep your training fun, innovative and effective. Our latest equipment won’t help you get stronger, faster or leaner, but it may be the most important piece of equipment we have ever invested in.

As you enter both of our facilities you will now see a cabinet on the wall that contains an AED, or Automatic External Defibrillator. If you have taken a CPR course recently, more than likely AED training was included.

What does an AED do?

Lord willing nothing ever.

But in the event of a cardiac emergency, An AED is a device that analyzes and looks for shockable heart rhythms, advises the rescuer of the need for defibrillation and delivers a shock if needed.

AED’s are becoming more common in the workplace and other public places as costs have decreased. We were able to purchase our AED’s through a program administered by the State of NH at a greatly reduced cost compared to even a couple of years ago, when they were extremely expensive.

These devices required a physician to sign, much like a prescription, and we have submitted paperwork that inform local EMS of their presence and location within our facilities.

If you have never received CPR/AED training, I would urge you to look at the following resources for more information.

American Heart Association

American Red Cross

Meal Management to the Rescue

There’s no doubt that prepping and planning your meals is not only crucial to achieving your best body, but also extremely challenging! Today’s hectic lifestyles make “grab and go” a lot more likely than “sit and relax”.

Who’s got the time to prepare?

In this seminar Coach Nancy (who is a mom of six, homeschools her kids and is a full-time fitness professional) will guide you every step of the way.

Nancy says “Achieving your best body AND eating great food can coexist. The key lies in your ability to PRE-PLAN and PREPARE. You must reorganize the way you eat.  At “Meal Management To the Rescue” you’ll learn how to easily pull mealtime together for your family. You’ll walk away with a week’s worth of dinner meal plans plus the ability to expand that to a whole month, a cheat sheet for meal preparation, and 14 ways to make breakfast easy.”

Date: Saturday March 19, 2011

Place: Get Fit NH Bootcamp Epsom

Time: 9:00am – 10:30am

Investment: $10 (crazy low)

Space is limited to 20 participants, so don’t delay. Click the payment link to below to reserve your spot!

MeasureMyHealth.com Tutorial

The registration link is at S3contest.com – the sooner you register the better!

Jim, Kim, Alicia and Bobbie are Making It Happen!

Four more quick stories to share about how YOU are cranking it and reaping the rewards of all your hard work!

Jim – 13 pounds down since January and in the “2-teens” for the first time in 20+ years

Kim – Shared that while she didn’t come specifically to lose weight, but gain performance, the 15 pounds she has lost doesn’t bother her! 🙂

Alicia – Down 10 pounds

Bobbie – Down 13 pounds

Shout it from the rooftops! Each one of these incredible bootcampers are making just the progress we want to to see. Between 1 and 2 pounds of regular, sustainable loss per week.

Think about it – What will the result be in 3 months, 6 months, or a year down the road?

Do the math – It’s Exciting!

Post Workout Nutrition Made Easy = Better Recovery = Better Results

Wanted to give a big “Thank-You” to both Brett Sprinkle and Frank Rhoades for setting us up with new coolers in both the Epsom and Concord locations. Sprinkle delivered and set up the coolers, and Frank generously provided numerous samples for us to test, taste and evaluate.

In the end we chose one “Ready to Drink” training/post-training beverage – Myoplex Strength Formula.

Here’s the breakdown:

• 210 Calories
• 25 grams of Protein
• 23 grams of Carbohydrate (5 sugar)
• 2.5 grams of Fat

So what’s so special about Myoplex Strength, and why did we choose it over many other options?

In the end we feel it is an excellent choice to quickly refuel your body after a tough training session. As we have discussed previously, your body is ready, willing and able to process carbohydrates and refill your glycogen stores after training. Going more than an hour without fueling up after training will greatly inhibit your ability to recover optimally and continue to make progress.

We like this particular formula for some compelling reasons. First it has a Carb/Protein ratio of about 1:1. For those clients who are looking to lose bodyfat, we have observed a 1:1 ratio helps optimize recovery while not inhibiting the loss of fat. Many of the other protein/recovery beverages on the market have a ratio of 2:1 or more, and in some populations (skinny dudes in particular) may be more appropriate. The source of the carbohydrate was also a big factor in choosing Myoplex Strength. All the other products we looked at used sugar, while the Myoplex uses maltodextrin.

The cool thing about maltodextrin is that it a complex carbohydrate that does not slow digestion. In other words it still allows for rapid uptake of nutrients into your cells, which is exactly what we want.

Here is an explanation of maltodextrin from our friends at Precision Nutrition:

“Maltodextrin is a glucose polymer, a string of glucose units put together, similar to the protein peptide. It is therefore, by definition, a complex carbohydrate. However its more complex nature does not slow digestion, and thus, both the glycemic index (GI) and insulin index (II) remain high.  Maltodextrin is the absolute best carbohydrate to consume during exercise for rapidly delivering blood glucose and for muscle glycogen recovery. It is also best for fluid uptake.”

In short we think Myoplex Strength is another great tool in your training arsenal, especially if you find yourself so limited for time you haven’t been cranking up those Super Shakes using your UMP.

The other beverage populating our coolers is Fiji Water, in two sizes. Nancy and I both like the taste of Fiji, and if you ever want to get your geek on about bottled water and the differences in different waters, talk to Sprinkle.

Download A Fiji Water Quality Report Here

As always, we aim to keep the prices of our supplements low in order to make sure you can get what you need at a great price! Please see your coaches for more details and to purchase. Thanks!

The Missing “MEMO”… Red Shirt Friday

For those of us who keep missing the ‘colored shirt’ Memo… 1/2 class in pink, 1/2 in gray, and I’m wearing black… that’s the story of my life. Hey, I was Country when Country wasn’t Cool!!

Here it is: MEMO TO ALL BOOTCAMPERS!

RED SHIRTS = FESTIVE FUN FRIDAY!!!

Have you noticed our ‘Fun Fridays’ have been a little less fun and more: Fanatical, Frenzied,  Fierce, Fueled UP, Full ON Fridays? Well, it’s time to put a little “F-U-N” back into them. The workout will still be Fantastic, Fabulous, and Fortuitous. So, lets be Frisky, Fiery,  and Fresh by seeing how many RED SHIRTS we can turn out at Bootcamp on Friday! Fire it up by wearing RED.

Humor me, will ya? Join my goofiness, wear RED on FRIDAY!! It’ll be Racy, Radical, Ridiculous, Red FUN FRIDAY!

Blog you Later!

gretchen

Editors Note: For those of you who are unaware, there is an organization called “Red Shirt Fridays” who encourage wearing red shirts every Friday to show support for our troops. It is not a political organization and takes no position on any wars current or past. It exists to show support for our service men and women who answer the call and serve around the world. As a veteran, I applaud such efforts as so many have sacrificed so much more than I.

Sue discovers the little things add up!

After many months of working out and getting frustrated that I hadn’t lost any weight, I consulted with Coach Nancy. She is right…drinking a lot of water and keeping track of everything you eat, does pay off.

Four pounds in less than two weeks makes me feel great, and I’m headed in the right direction. Thank you Nancy !!!

Sue Merrill

In Memory of Kristen Rhoades

As many of you know one of our bootcamp family, Frank Rhoades, lost his wife in an accident Sunday evening. We would ask that you keep Frank and his children in your thoughts and prayers during this difficult time.

Name:
Kristen June Rhoades

Dates:
Birth date: December 27, 1964
Death date: February 27, 2011

Obituary:

In lieu of flowers, please consider a donation to The Rhoades Family College Fund, c/o Anheuser Busch Employee Credit Union, 3 Mound Court, Suite 3A, Merrimack, NH 03054-4412.

Visitation:

Visiting hours will be from 2-4 p.m. to 6-9 p.m. Thursday, March 3, 2011 at Mayhew Funeral Home, 12 Langdon Street, Plymouth, NH.

Service:

A funeral services will be at the First Congregational Church, UCC, Main Street, Plymouth at 11 a.m. on Friday, March 4, 2011. Relatives and friends are respectfully invited.

I Want You To H.I.I.T Me – Here’s Why!

A couple weeks ago we discussed “cardio” and it’s relative effectiveness for losing bodyfat.  (More Cardio Please!)

I promised a follow up that would explore more evidence that steady state cardio isn’t always what it is cracked up to be.

When you walk into Get Fit NH Bootcamp you are not going to see traditional “cardio” machines such as treadmills, ellipticals and stationary bikes – and that’s not by accident.

Our philosophy of training dictates that we do the least amount of training time-wise to elicit a training effect. In other words we train using movements and protocols that give you the most “bang for your buck” to build lean muscle and lose bodyfat. Our choice of equipment reflects our philosophy, simple as that.

Intense metabolic resistance training and high intensity interval training (H.I.I.T.) are what both science and the real world results we see in the gym show to be the best way to get the job done. And while there is a place for low intensity cardio, it’s not first place. On top of that studies show that the number calories you burn during exercise isn’t nearly as important as what happens afterward.

It’s an “EPOC” phenomenon.

EPOC is an acronym for Excess Post Oxygen Consumption, and is defined as the “recovery of metabolic rate back to pre-exercise levels” which “can require several minutes for light exercise and several hours for hard intervals.”

Here’s a couple studies which indicate high intensity training is superior to steady state cardio for fat loss.

Study One

Endurance training. 20 weeks. 28,661 calories expended during training.

vs.

Interval training. 15 weeks. 13,614 calories (less than half) expended during training.

Results?

When corrected for energy cost the interval training group showed a nine times greater loss in subcutaneous fat than the endurance group. That is the power of EPOC. Even though the interval group trained less and burned fewer calories during training, the metabolic rate over an extended period of time caused much greater fat loss. Bottom line, they worked less time and got better results – pretty cool!

Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal musclemetabolism. Metabolism. 1994 Jul;43(7):814-8.

Study Two

15 weeks of 20 minutes per session interval training, 3 times per week

vs.

15 weeks of 40 minutes steady state exercise, 3 times per week.

Both groups burned the same total calories over the 15 weeks and ate the same diet.

Results?

• The steady state group gained an average of 1 pound of bodyfat
• The interval group lost 5.5 pounds of fat and increased lean mass
• The interval group increased aerobic capacity more than the steady state group.

Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Jan 15

Interval training “works” because it is extremely metabolically demanding. The body works harder for longer, even after exercise is over. Studies indicate that resistance training works in much the same way.

When you have a choice (and you usually do) metabolic resistance training and interval training are the way to go. But you can’t just go through the motions. You have to give max effort during the work periods to get maximum effect, and take the proper recovery between.

Next time we will discuss what kind of nutrition is most effective for fat loss.

Until then keep…

Making It Happen!

Coach Dean