I get by with a little help from my friends…

I know I’ve said it before but, really really, Bootcamp offers so much more than just a workout. There is something to be said about the friendships/camaraderie/bonds we build at Bootcamp.

The S3/2 Challenge is just that, a challenge, at least for this junkfood junkie it is. Its my circle of Bootcamp friends that are Facebooking me, texting me, and talking with me that keeps me on track. Let me introduce you to my friends:

Its the Drill Sargent Jill holding us accountable with attendance at Bootcamp. If you can’t make it you better call.

It’s the Monday morning text: “Do you have a plan? Veggies and Protein Covered?”  reminding me to stay on track. Gotta love my sister in law, she knows I needed that reminder. Happy to say that at the time, I was eating celery and peanut butter. Veggies-check, protein-check, add the bottle of water-check and I get an  A+.

It’s also the fabulous Paulette, who I am texting ‘stop me cause I need to either eat myself sick or drink to oblivion’ because I am having a horrendous day… She talks me off the edge with a simple “it’s not worth it!” And she’s right, especially knowing that I have to turn in a food log and step on a scale in the next two days keeping me grounded.

There is Kathy, who we’ve come up with an incentive to follow the plan. If we gain, money gets paid to the other; if we lose, we keep the money. At the end of the 8weeks, we’ll have enough money for a new article of clothing.

Then there is my Donna who is carpooling or meeting me at Bootcamp. Or she is facebooking ‘words of wisdom’.

And of course our Trainers, with our daily motivational anecdotes and health facts. Yup, I get by with a little help from my friends.

Stay on track my friends! Oh and here’s DK’s quote:

Blog you later.

gretchen

Food Log Breakdown – My Top 5 Tweaks

Dozens of clients have turned in their food logs as we are in full swing with the Sizzlin’ Summer Slimdown – Well Done!

There are some common themes as Coach Nancy and I have evaluated what our clients have recorded.

Here are my “Top 5 Tweaks” to help skyrocket your progress:

Tweak #1: Eat Breakfast. Coffee is not breakfast. If you are not eating anything, eat something. If you don’t eat until lunch, your body has gone 16-18 hours between feeding, not ideal.

Tweak #2: Eat protein for/with breakfast. It helps keep you full longer, it helps keep your blood sugar stable, and you are probably just not eating enough.  (See “Adequate Protein Intake” in this article)

Tweak #3: Peanut Butter is not an ideal source of protein. Yes peanut butter has protein, but it comes at a high calorie cost. A serving of natural peanut butter (2 Tbsp) has 210 calories, 16 grams of fat, 6 grams of carbohydrate and 8 grams of protein. That translates to about 144 calories from fat, 24 from carbs and 32 from protein. That means there are 4.5 times more calories from fat than protein – once again not ideal. I love peanut butter as much as the next guy, I just need to be careful not to depend on it!

Tweak #4: Where’s The Green?: There is some serious vegetable-phobia out there in food log land. There were many times a 3 day food journal had nothing green on it at all! Less starch/more veggies is a sure way to get that weight loss moving in the right direction.

Tweak #5: Late Calories: If you must eat after dinner, default to more protein/veggies. Your body can use some more protein to repair while sleeping. That bowl of ice cream (or even fruit) will spike your blood sugar/insulin response right before bed – right when you don’t want it. Your body is not going to use that energy while you sleep, so it’s going to store it – ouch!

I bet you there is one simple change you can make this week that will keep on…

Making It Happen!

Coach Dean

Deb Adds 20 Yards To Her Golf Drive at Bootcamp

It’s time to polish up the golf clubs and hit the links! Have you ever considered what physical preparation can do for your golf game? Listen to what Deb has to say:

“I started at Get fit NH bootcamp in October of 2009. I wanted to try a program that would make me feel accountable to coming to it. I had a gym membership for the past 3 years and I can always make an excuse as to why I can’t go and no one cares. With this I have no excuses. I love going and am sorry when I miss a class. I have developed muscles that I never knew I had. I can finally at the age of 41 do a real pushup. (while actually 28 of them in 1 minute.)

And for all the golfers out there after 6 months of bootcamp last year when I picked up my golf clubs I couldn’t believe how much yardage I gained on my driver and the rest of my clubs. I could now drive the ball over 200 yards which was over a 20 yard gain in 6 months. Can’t wait to see how my golf game is this year. Thanks so much for keeping bootcamp interesting and motivating us to “MAKE IT HAPPEN” – Deb K.

New Get Fit NH Bootcamp Concord Training Time

We are pleased to announce that starting April 18, 2011 we will be expanding Get Fit NH Bootcamp Concord and adding a much requested afternoon training time:

4:15 PM!

As is our custom we have added this additional training time as our training staff has grown and is able to provide the excellence and quality you deserve.

I understand that another evening slot has been requested as well, and once this training time is up and running we will take a look at additional expansion.

Once again thank-you for choosing to train with us. We do not take it for granted and look forward to continuing to serve you.

Click Here To View Our Full Training Schedule and To Register

Let’s Make It Happen – 9th Annual Rock ‘N Race Is Here!

Ok gang, we are a little late to the game this year, but Coach CJ is taking over the team for the 9th Annual “Rock N’ Race” to benefit the Payson Center at Concord Hospital.

The race is on a Thursday this year, so it was knocking up against our training schedule, but we are going to get it done with CJ in the lead. I know many of you support this great cause through teams at work, but we want to keep the tradition alive (this will be our 2nd year), so if you are “teamless” we would be honored if you would join ours!

Our team name this year is “Get Fit NH & Beat Cancer”, and you can find our team page and register here

Just click “Join Our Team” to register.

The early registration deadline is April 1st in order to get team T-Shirts, and we need a minimum of 10 walk/run participants for that to happen.

If you have never participated in this 5K or any 5K, get on board. It is a tremendous amount of fun with all sorts of goodies before, during and after the race. The sense of accomplishment is tremendous, and we all just have a great time supporting a great cause – Curing Cancer!

Make It Happen!

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Meal Management Workshop Pics

Had a great group at the seminar today –  lot’s of fun, great group, and Coach Nancy passed some serious knowledge!

Here’s a few pics of the gang putting their new found talents to work!

Ramblings of a Procrastinator

I have plenty of time… I have 24 hours to get my goal sheet done, I mean ‘passed’ in. As well as my food log for three days. Nancy says I have until 11:59pm on Friday. No problem, plenty of time says the Procrastinator.

“Don’t f- this up” states our Drill Sergeant (ed-I VERY much doubt she said that 🙂 overseeing the 6pm accountability. She is down right scary! So I spent this evening filling out forms, signing onto websites and it  hits me, I believe I’m a procrastinator?! It is not as though I like to wait until the last minute, I tend to get off schedule. I’m easily distracted, or just not in the right frame of mind to complete these tasks.

Sunday, I was so excited for S3 to begin, I had my plan, shopping, prep for the week & ready to go… ‘ooh look, shiny bauble’, instead of Grocery Shopping. I opted for going Snowboarding for the day. Really? do you blame me?? if there was a ‘Dislike’ button for grocery shopping I would be hitting it repeatedly. So, how’s  that snowboarding now that there is no food in the house?

It caused a little issue while I had to bare my soul on the ‘food log’ for the past 3 days. I am so not compliant… and I expect to lose weight?! Who am I kidding?? I did manage to stop at the store on Monday for a bag of salad and celery. My food log is pathetic, but I could atleast document a few green items and it wasn’t even green beer!

We are now 5 days into the S3/2 Challenge and I’m still on the porch!  Of course the easy thing to do would be to just say ‘forget it’. Of course that would mean I am backing down from a Challenge… haha- uh no! I’m still in the game, just got a slow start.

It may not be the end of my poor choices throughout the next 7weeks however, I don’t give up. Some of you may find yourselves in my shoes. Just remember, you can’t  undo the situation but you can learn from it, forget it and move on…make good choices and get back on track.

Blog you later.

gretchen

Get Fit NH Bootcamp Coach Named “Best of the Best”

For the 2nd year in a row a coach at NH’s award winning Get Fit NH Bootcamp has been named “Best of…” in the category of Fitness Trainer by the readers of the Hippo Press. Following up on last year’s award by co-owner and husband Dean Carlson, who won “Best of Concord”, Coach Nancy Carlson proved once again that girls do it better and was named not only “Best of Concord”, but “Best of the Best” for the entire region.

“Winning this award is amazing” says Coach Nancy. “We have the best clients in the world, and to have them think enough of me to vote for me is humbling and just another reason why I love coaching and helping them succeed.”

As one of Get Fit NH Bootcamps team of professional coaches, Nancy helps her clients reach their goals as head coach of the Epsom locations high energy, fun and effective fitness bootcamps, which she calls “group personal training”. She says “Our bootcamp is more than just your average group exercise class. Our system is carefully designed to keep you safe and injury free while providing a really fun place to sweat, laugh and get in great shape.” Nancy continues “The group personal training concept means that our clients get the personal attention they need to reach their goals, not just a spot in a room full of machines.”

To discover how Coach Nancy can help you reach your goals, please email her 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.