We had a great time at the 1st annual Wicked Winter Workout!
A very cool (very, very cool 🙂 training session followed by a healthy hot breakfast to thaw out a bit (complete with Nancy’s secret “frosting” recipe).
Thanks for the good times!
So, I’ve had writer’s block this week… until today! All week I would get a random thought in my head but nothing would mesh. No surprise there, it’s rare for my thoughts to mesh and make sense to a normal person.
Thanks goes out to my girl Robin! She totally rocks the 9:00am Ladies Class. She threw out the Spring Training Challenge for the day.
It was Spring Training Fun Friday with a game of baseball. Not your average, sit on the couch watching your baseball team play. Complete with a little happy nappy, a little refreshment and snack baseball game. Oh, and did I mention a little nap baseball game?!
It’s Get Fit NH BOOTCAMP Baseball! = No NAPS!, NO snacks, and NO couch!! It’s 1st base jumping jacks (?); 2nd base Ins/Outs; 3rd base StarJumps in order to score a run for your Team. OR a home-run is 25 squat thrusts. Actually, I’m not certain how many reps of each exercises 1st,2nd, & 3rd were because I’m a Home-Run girl. Just like Babe Ruth, I am pointing out to the stands – batter up baby! The only reason I remember all the exercises at all is because I was ‘lucky’ enough to demonstrate with 5 reps of each one at the start of the game.
Note to self: DO NOT arrive late for Nancy’s class!! Late arrivals become exercise demonstrators! (By the way… do I get to add the 5 squat thrusts to my total?)
Now for Robin’s Challenge: If we could beat her 350 squat thrusts, she would come back at 7:15pm to make up the difference.
Ooh… a Challenge!! If you haven’t met me, you should know I love a Challenge! Gotta love Robin because she knows this about me. What she may not have figured on is that there are several 6:00pm Challenge Masters. So, Karl, Mike and I (yup, me and the boys) set off to top the 350 squat thrusts.
After the first 100, I wonder how the heck did she get to 350? At 200, we finished the first 10 minute ‘game’. It’s no longer a game and more like ‘hard work’. I’m wondering, can I keep the same pace for the next 10 minutes when my legs are screaming and my heart is in my throat? 300, well great I can’t feel my legs anymore which could be a good thing. I can’t open my mouth for fear all my vital organs will come shooting out of my mouth. Once I hit 350, I matched Robin and I can stop. Then Nancy says 5 more minutes, really? I can’t just stop and rest for 5 minutes… must keep going. Plus the boys are still going, sooo, must keep going!
OK here’s the Truth: I had no idea how many squat thrusts I was doing at any time during the games. The lack of oxygen to the brain makes things a little fuzzy. By the end, I still couldn’t tell you… I could only count to 25 and start again at 1,2,3…
Final tally… 435, unless of course you add the 5 demonstration squat thrusts at the beginning of class (440)! I’m feeling every one of those bad boys let me tell you.
Tomorrow …I’m not looking forward to tomorrow. Lets add to the hurt though with a special Get Fit NH Bootcamp Snow Day! Oh yes, I plan to hobble on over. It’s gonna be a fun Sno-deo at the Carlsons… this “Arctic Cat” will see you there! Why because I am a Bootcamp Warrior Machine…
Blog you later!
gretchen
Because aerobic exercise is how you lose fat, so the more the better, right?
But if (or in this case when) I tell you that aerobic exercise is not effective for fat loss, what would you say?
That I am crazy, a liar, or both?
Well anybody can say anything, so let me offer you some proof from three different controlled studies (Thanks Alwyn Cosgrove).
***
Three Month Study
Conclusion: The addition of 45 minutes of aerobic exercise at 78% Max Heart Rate (which is moving) 5 days a week for 12 weeks had NO EFFECT over dieting alone
Int J Sport Nutr. 1998 Sep;8(3):213-22.
Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women.
Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN
Six Month Study
Two groups:
Conclusion: No additional effect of aerobic exercise on body composition
J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution.
Redman et al
Twelve Month Study of Aerobic Exercise
Six hours of aerobic training per week for one year (60 mins per day, six days per week)
Average weight loss after one year was 3.5lbs or 0.3lbs per month
3.08lbs for women and 3.96lbs for men
Obesity 2007 June – 15:1496-1512.
Exercise Effect on Weight and Body Fat in Men and Women.
McTiernan et al
***
These studies clearly show that aerobic exercise (cardio) has little to no effect on body composition. In the best case scenario these subjects busted their butt for 6 hours a week and lost a grand total of 1/3 of a pound a month – OUCH!
The first thing to note is that in the first two studies nutritional changes were made, and that is the number one key to fat loss. You must make changes to your nutrition to positively affect your body composition. But from a fat loss standpoint the subjects might as well sat on the couch as spend up to 6 hours a week doing purely aerobic exercise.
Bummer, dude!
Here’s another one for you…
True or False? – All things being equal nutritionally (calories/macronutrients), then the more calories you burn during training, the more fat will be lost.
Stay tuned, we’ll get to that one next time.
Until then…
Keep Making It Happen!
Coach Dean
I would like to take a moment to thank you and your staff for providing an excellent service. I really enjoy the class, and its working.
Your class in combination with my new way to eat (zone) I am down from 236 to 220 in 7 weeks. My goal is 185 by 7/1/11.
Thanks again
Jim
Keep up the great work Jim!
Good Morning,
Thank you, thank you, thank you! When I started this program nearly 3 weeks ago I never would have imagined the results that I would see so soon! This is the best thing I have done for myself. I have always put everyone else in my life first and have never really taken the time that I need. Now that my children are older and don’t really need mom around as much 🙁 I have set a goal to be in the best physical shape that I have ever been in by time I am 40. (I turn the Big 40 in September!) This program is just what I need to achieve this goal. I am not a runner, but would like to start training to possibly participate in some of the road races that may be held locally. (I don’t think I am ready for the Warrior Dash quite yet!) lol
Again, thank you for all that you do. This is an awesome program that I brag about to all my friends!
See you tonight!
Lesa
Thank-you for choosing to train with us Lesa!
Nancy and I were at a health fair recently sharing the Get Fit NH goodness with the world (ok, not the whole world :), and a comment kept coming up from people as we talked to them:
It went something like this:
“I’m good, I go to the gym”
to which we follow up with...
“Great, what do you do there?”
and usually we hear about their adventures on an elliptical, or treadmill or something similar.
Our next question is “That’s cool, is there someone in the room that helps you with your training and gives you a plan?”
To which the response is “No, I just usually run for an hour, or do one of the programs on the machine”. In fact, today out of all the people we talked to only one (??) did any form of resistance training.
And that’s where the magic happens – when we explain to them that at Get Fit NH, not only is there a coach (or two or three) in the room, but they are actively coaching each client on safe form, good technique, and progressing or modifying as necessary.
Most of them think that’s the coolest thing ever.
You see there is a huge difference between hiring a room full of machines and hiring a professional coach. For some people the room full of machines is all they want, and that’s great. If that works for you I am all for it.
There is also a huge difference between Get Fit NH and other “class” options out there. We are group personal training. We are not up in front of the room leading the “class”. We are actively coaching, down on the floor when necessary, correcting and refining each movement to make sure our clients get the most out of their training.
After all that’s ultimately why our clients train – to get better – not just tired.
We have high expectations; of our clients for sure, but especially for ourselves. At the end of this post there is a copy of a sheet we hand all our clients outlining our mutual responsibilities. You will find that our expectations for ourselves outnumber our clients significantly. That’s not by accident.
Come experience Get Fit NH Bootcamp for yourself. Take advantage of our Two Week Free Tryout and find out why people all over Southern NH have chosen to train with us.
Make It Happen!
Coach Dean
What You Can Expect Of Get Fit NH Coaches
We believe that you want to be here and be an active participant in living a healthy lifestyle. It is our responsibility to provide you the fitness coaching you need to reach your health and fitness goals.
We will be enthusiastic and encouraging.
We will provide a safe environment in which to train.
We will always be assessing and coaching while you train in order that you can gain maximum benefit and be confident in what you are doing. We will ask you to stop what you are doing if we deem the execution of movement to be unsafe.
We will challenge you to work hard and to stretch yourself.
We will keep you accountable to your training days.
We will refer you to others in the health and wellness field when we believe that would be beneficial to your health and assist you in reaching your goals.
We will live what we teach, and take good care of ourselves so we can do our best for you.
We will continue to learn and grow through self-study, seminars, and workshops and by working with coaches and mentors.
We will live up to the highest ethical standards of our profession and treat all of our members professionally and courteously at all times.
What We Expect Of Our Clients
Do your best at all times and accept your current abilities.
Come every day with a positive attitude.
Avoid negative self-talk and minimizing your achievements.
Please do not use the word “Can’t”. Just because you are currently unable to do something doesn’t mean you won’t ever be able to do it.
Be present and ready to train at your scheduled class time.
Call, text or write when you are unable to come to a scheduled class.
Be prepared to laugh, learn, work hard, sweat, and succeed.
For all our amazing clients who so enthusiastically share Get Fit NH Bootcamp with their friends, family, neighbors and co-workers.
Thank-you for giving the gift of better health!
Thanks to Kim Kilgore for bringing this to our attention!
Late last month we mentioned the Renegade Playground Challenge being held up on at the Speedway in the beginning of June, but that race filled up fast, with many of the “waves” already taken by the time we were ready to register, and a few mentioned price as an obstacle as well. Don’t be shy, if you still want to do that one, I say go for it!
For the rest of us, the amazing Kim Kilgore decided that she is going to celebrate the big 4-0 in style, at the Warrior Dash being held in Amesbury, MA on June 25, 2011, and we decided to join her! We thought this was a perfect fit, as we have a recovery week scheduled for the next week – it’s like they knew we were coming!
Kim, Nancy and I are scheduled for the 10:30am “Wave”, but I know they fill up fast, so if you want into that one I suggest you head over and register NOW!
We also dug up a promo code to get you $5 off registration: wdactive2011
Check out the insane course here
What Say You?
"The (top of the) Hill" @ Get Fit NH Bootcamp Epsom
Place: Get Fit NH Epsom
TIme: 8:00am
Date: Feb 19, 2011
If we have to deal with all this snow, we might as well have some fun in it! Join us next Saturday for an adventure on our outdoor playground.
See You There!
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