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http://getfitnhbootcamp.com/5020/coach-nancy-best-fitness-instructor/
Let Your Voice Be Heard!
http://getfitnhbootcamp.com/5020/coach-nancy-best-fitness-instructor/
“Out of clutter, find simplicity” Albert Einstein
Its January already. Yes, I know it is the second week of February but that is the thought that went through my mind at the beginning of the year. Is there any one else like that?
I thought so.
Christmas and New Years are filled with fun, family, outings, shopping, and parties. Its crazy busy and all of a sudden January steps in. For most people life slows down just a bit but not for me. January is one of our busiest times of the year. Knowing this, Dean and I had to simplify life. Our physical training had to be simple. We didn’t want it to get pushed to the side.
With all the busyness we made that area simple for us. Out goal? 10,000 Kettle Bell Swings by the end of the month. One dynamic, taxing, exhausting exercise for one month. We easily broke down the number we had to finish each week and each day to get to 10,000.
What in the world does that have to do with you?
Well……. Are you busy? Is your plate full driving here with the kids? Getting to work? A Social life? Adding in time for the love of your life?
Get Fit NH Bootcamp is able to take a piece of your life and simplify it. The training provided at bootcamp is designed by professionals – us. Using the knowledge we’ve accumulated (and continue to do so) we carefully plan out each training day. Not only is the training well balanced within the week, it is also balanced to effectively fit into a year plan. We’ve made it a no-brainer- You get in and get it done.
According to the Mayo Clinic:
The end result of getting your physical training from Get Fit NH Bootcamp?
You can relax knowing your training is thought out in advance. You have a time, a place and people who care about you. You reap a multitude of benefits the whole day long.
To your best health,
Coach Nancy
By the way I finished with 10,046 Swings in January! 🙂
I heard the term “Slow Carb” from Tim Ferriss in his book “The Four Hour Body”, and I got to thinking what a useful description it really is.
Because while limiting the amount of carbohydrate in your diet always seems to engender controversy, there is no denying that building your carbohydrate consumption around “slow carbs” is the best way to control blood sugar/insulin output, and therefore positively affect your body composition (read: fat loss).
Good nutrition really is not opinion based, it is science based. It doesn’t necessarily mean that every person has to (or can) eat the same way and get the same results, but your body is designed to work in a certain way. Your body has very specific chemical reactions to not only how much you eat, but what you eat.
The aim of this article is to explain the science behind the “slow carb” recommendation.
Slow Carbs
Goal: Control Insulin Response and maintain insulin sensitivity by eating slow (read complex) carbs
Why? When glucose (sugar) from the breakdown of carbs enters the bloodstream, your pancreas secretes insulin, which allows this glucose to enter the cells in the form of glycogen. This is important to remember because unconverted glucose is toxic to the body. Once insulin is secreted, blood sugar levels go down and insulin production slows. Your body wants to maintain this even keel.
Unless: You don’t make enough insulin, as in Type 1 diabetes, or your body has become insulin resistant.
Insulin Resistance: Your liver and muscles cells only need so much glycogen (storage form of glucose from carbohydrate metabolism). When you eat more carbohydrates than the body needs, the pancreas keeps pumping insulin (just like it’s supposed to) but because you are already “filled up” those cells start to become resistant to the call of insulin. The insulin “receptor sites” on the cells start to decrease in efficiency as well as in number (Down Regulation). Double whammy! Now we have a real problem – there is still too much glucose in the blood stream, so the pancreas keeps pumping insulin, which still can’t get it into the liver and muscle cells. Voila – the insulin shuttles the glucose into your fat cells, where it is stored as fat. That’s right, it’s not fat that gets stored in your fat cells, it’s carbohydrate!
A Vicious Cycle: As the process described above goes on over time, your pancreas eventually gets “overworked”. This is what causes Type 2 Diabetes, which can eventually lead to needing insulin therapy such as injections just to stay alive.
Not To Mention: High carb and fast carb dominant diets can also cause excess inflammation, keep your cells from absorbing amino acids from protein intake, keep the liver from converting thyroid hormones, and lead to plaque build up in the arteries. (This is by no means an exhaustive list, but you get the point – it’s not good!)
Good News: Insulin sensitivity can be improved with exercise! Who knew?
Your muscles burn your stored glycogen as fuel during and after your workout. These muscles need that glycogen back in the cells, and will “up regulate” your insulin receptors to make that happen. That is why exercise is so important for Type 2 diabetics and those who don’t want to be one.
Good nutrition plays a huge part as well. Choosing carbohydrates that digest slowly causes the whole process of glucose/insulin response to slow down, which helps maintain normal function. Unrefined carbohydrates have the added benefit of increased micronutrient (vitamins, mineral) absorption, greater fiber intake, and enhanced satiety. Examples: REAL Whole grains, non-starchy vegetables such as broccoli, cauliflower, cabbage, asparagus.
You control a lot more than you think you do.
Every time you put a bite of food in your mouth, there is a cascading reaction. It’s not just about being full, it’s about providing your body with what it needs. Disease is caused when we don’t give our body what it needs in the right amount. The human body is an amazing machine, capable of withstanding a tremendous amount of abuse, but eventually the system breaks down.
Running your body on refined carbohydrates (sugar, soda, cereal, bread, pasta) is just as bad as running on a broken leg, it isn’t as painful as fast, but it will catch up with you.
Treat yourself nicely – go slow carb starting today!
Make It Happen,
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.
Dean was recognized in 2010 as Best Fitness Trainer in Concord by the Hippo Press and Best Fitness Trainer in the Capital Area by the Concord Insider.
I just received this picture that a young couple I met in Ireland took of my daughter and I during our day of sea kayaking in Ireland last September. There is NO WAY I would have even attempted to kayak in the open ocean the year before. A lake or stream is one thing but the waves and distance away from shore of the ocean is a very different beast. I am so proud of myself for believing I could do it and then actually doing it with NO problems of strength or even endurance. That was only possible because of the year of boot camp training I had under my belt.
I just bought my air ticket last night for another trip of a lifetime. I will be going to Hawaii in May. I had never traveled before last fall’s trip to Ireland and have vowed to take a trip every year for the rest of my life. We are not planning on spending the week sitting at the beach but want this to be an adventurous vacation. We plan on kayaking, zip lining, hiking and dancing!
Your job is to keep reminding me to “SIU!” My job will be to show up at class every night.
Thanks for everything,
Dee
PS My ultimate goal is to be able to enjoy physical adventures with my grandchildren! LOL
A guest post by Jodi Naughton
Choose…
At least once every week, I go to my bank. It’s a small branch – only one teller, no drive-up. So, generally, I see the same teller every time and have for years. But last week, I really saw her.
We’re both pretty talkative, so we’ve been on a first-name basis for years & share stories that are personal, maybe more than the average folks. And I’ve certainly had the opportunity to simply observe her as I’ve had to wait in line with others for a bit since she’s the only person there. Whether a customer is turning in loan paperwork, opening an account, or a simple deposit – this woman is always so cheerful & attentive, it’s really quite admirable in today’s world. If you know me at all, you would know I am severely impatient, so it truly is a mark of impressiveness that I can just enjoy watching this teller devote all attention to the person she is serving, ignoring any and all behind. I have never seen someone able to tune out the “noise of impatience” so beautifully.
But, last week, she had received a phone call just before my turn at the counter. It was clear that it was not business after all; something family related that was not exactly pleasant as I could see tears springing to her eyes – very unlike her. She said she would call them back & turned to help her customers. I did ask if she was ok, but what could she really say? There was another line behind me & she was doing her utmost to be professional & courteous. I didn’t push & left.
I did need to return the next day anyway, and this time, I was the only customer. So then, she revealed to me the background information. Without sharing details, I will only tell you it was simply a story of heart-break; some things arise throughout a lifetime with relatives, and her relative was still struggling with issues that spilled over to her. With just a small bit of insight into what she had grown up with, I asked her – what makes you get through it, then? You clearly make the choice to spread cheer and thankfulness in a way that you were not shown. And that’s the answer, she said – I choose. I choose every day to be happy. I choose to be careful of others. I choose to make it different than what I knew. I choose to be the best of who I know I can be – in any big or small way.
Make your choice; I hope you choose the best.
Jodi
Jodi Naughton is a Youth Life Coach & Motivational Speaker and the enthusiastic owner of I Want and I Will, LLC. You can visit Jodi online at http://iwantandiwill.com/
While many of us know and understand the benefits of mobility work and stretching for injury prevention and tissue quality, there is more to the equation. Stretching involves tissue length, while therapies such as massage and ART promote tissue quality by affecting and releasing tension.
In this workshop, you’ll learn more about your anatomy and how to do simple, therapeutic exercises and stretches that facilitate myofascial release in your body. Myofascial Release is the gentle application of pressure on muscles that have fascial tissue trigger points or “knots” in them. You’ll use foam rollers and massage balls to reduce muscle tension and to help break your pain cycle. The foam roller is one of the most effective, all-around self-maintenance tools for releasing chronic tension on bones, muscles, joints and nerves. You’ll feel its effectiveness from the first time you use it!
Dr. Brett Coapland is the founder & director of Performance Health Spine & Sport Therapy in Concord. He is a licensed chiropractor, Certified Strength and Conditioning Specialist, and certified Active Release Techniques® provider.
INSTRUCTORS: Brett Coapland & Dean Carlson
DATE: Tuesday February 22, 2011
TIME: 7:00 – 8:30pm
PLACE: Get Fit NH Bootcamp Concord 287 South Main St. Concord NH 03301
COST: $35 (Workshop fee includes Foam Roller & Massage Ball)
This clinic will be limited to 25 participants. First come, first serve, so fill out the form below to send your registration in today. After registration you will be redirected to the payment page. If you have any question please call us at (603) 344-2651 or Contact Us Here.
Registrations must be in by Saturday, February 12th, so don’t delay!
Thank-you!
We all know it, now you can help make it official in the annual Hippo Press “Best of …” readers choice awards.
Last year you voted Dean “Best Fitness Instructor” and “Get Fit NH Bootcamp” best gym in Concord, and we are humbled and grateful.
We are asking for your help again to spread the word and get out the vote!
Click on the link to go to the Hippo Press Survey form and vote for your favorites in all sorts of categories!
We would appreciate it if you would vote for Get Fit NH in the following categories:
#8) Best Gym – Get Fit NH Bootcamp Concord
#99) Best Fitness Instructor – Nancy Carlson, Get Fit NH Bootcamp Concord
The competition is tough, so your vote counts!
Thanks Guys, you are the best!
As coaches we have heard it a thousand times… “Eating Healthy Is Expensive!”
I would suggest it is a matter of perspective. You see most of us tend to be very “short term” in our thinking, and perhaps our focus can be narrower than it could be.
We go to the grocery store, we make our purchases, we see the bill, and we marvel at how expensive it can be to “eat”.
But what else is in that cart, and why?
Nancy and I were talking about this very subject, and she brought up something I hadn’t thought of (smart lady, that Nancy)
What don’t we buy now that we are healthier?
It’s a fact – the human body does not work very well when we are feeding it pizza, cheesburgers, sugar, saturated fat, cereal, bread and pasta. It really doesn’t know what to do all that highly processed food you are jamming into it – pretty much anything from a box or a bag. Chemicals, fillers, preservatives and artificial coloring are, well, artificial to your body, and it reacts in some pretty nasty ways. Even a lot of the “healthy choices” we think we are making can elicit a pretty nasty response. If you have ever eaten a low-carb “nutrition” bar sweetened with a truck load of sugar alcohols, you know what I am talking about.
You should feel good after you eat, and I am not just talking about Moose Tracks ice cream making you happy.
Here’s the rub – when it doesn’t feel good, we medicate it – sometimes with over the counter meds, and sometimes with prescriptions. We cover up the symptoms, when in reality the majority of the time it is our nutritional habits that are causing them! You weren’t born with a Prilosec deficiency – you earned that one all by yourself!
So back to what we don’t buy now that we base our nutrition on protein, produce and water:
When I was 270+ pounds, those things went in the grocery cart all the time. How much does that eat into the “grocery budget”?
Take it one step further:
How much is your monthly cost for blood pressure and diabetes meds? We have had clients who take 7 or 8 different types of medications (that ain’t cheap) that are now saving hundreds of dollars because they don’t need them anymore, and can now apply that cash to the grocery budget. Or how about the allergy meds that might be avoided if we would stop eating pro-inflammatory foods, or maybe get off some of the most common foods people are allergic to, like some dairy and wheat? It’s your choice!
So Now Is The Time To Take Action – What’s two items you can remove from the grocery cart so you can put something healthier in?
Let’s hear your thoughts, and then let’s…
Make It Happen!
Coach Dean
…is what will happen without proper sleep, according to Zeo, the makers of a “sleep coach”.
Not sure what resident expert Dr. David Picard would say about the “sleep coach”, but check out this article and infographic of the negative effects of too little (or too much) sleep.
It’s enough to keep you awake at night!
The Scenario: an all day conference in Chicopee Mass on Friday.
The Problem: there are oh so many problems! The biggest, was no time to fit Bootcamp in to the schedule. I had to be up and out of the house by 5:30am to travel to Chicopee Mass for an all day conference 9-5p, with a 3 hour drive home. I’m gonna miss every single Bootcamp class- grr!
Another problem for me was waking up before the sun! that just isn’t right in my world.
Once at the conference, we were packed in like sardines into a tiny room filling it past its capacity. Feeling a little claustraphobic, please don’t put me by someone smelly. You laugh however, I have a very big aversion to overwhelming perfumes, and body odors… well who doesn’t really?!
Next, I had to sit in a chair for 8 hours and get this… pay attention?! Two things wrong with that picture: me sitting still and paying attention. We all know from Booty that I have a little trouble paying attention. So there I sat, or some would say squirming and twitching… now what was this conference about?
Oh and did I mention… it took place in a… shhhh! Library… really? could I be anymore tested than that? Within the first five minutes of having to be silent, I wanted to scream, or break out in song. We did eventually get to break for lunch and they provided it for us… ooh this could be bad. So many problems so little time.
Heck, who am I kidding I had 8 hours of time to come up with solutions to all my problems. Did I mention I have trouble paying attention?
The Solution: Well, first of all… the sun does actually rise, eventually, when normal people get up out of bed; which just happened not to be me this morning. By the time I hit Brattleboro VT the sun was up, about darn time. Patience is not one of my virtues.
As far as sitting, my well thought out plan of sitting in the back of the room enabled me to sit, squirm and twitch. I was able to stand and stretch without too much disruption. I could also sneak out of the room and walk around the library belting out show tunes. As for lunch, it was about making healthy choices. It was actually quite easy. There on the table was a veggie platter, turkey rollups, as well as cookies and chips. Nix the junk, hit the veggies, pick apart the wraps for the meat.
Then I laced up the sneakers and powerwalked my lunch break! Of course I texted Nancy, (shoot I should have photo-op’d it!) for a “Yeh, ME!” and to text my satellite positioning should I end up missing in Chicopee (it wasn’t the best part of town I was galavanting.) Even though I missed Bootcamp, i was still able to get some form ofexercise in for the day and made some pretty remarkable eating choices (for me anyway). I call that a good day.
Blog you later.
gretchen
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