Breakfast with Jonny

Dr. Jonny Bowden is a pretty cool guy. A board certified nutrition specialist, he has a real knack for cutting through the baloney and getting right to the point. If you are struggling with getting your nutrition under control (a BIG if), check out his site at JonnyBowden.com and take advantage of some of the free audio courses and downloads he has made available.

Here’s  a tasty and quick breakfast recipe from Jonny that I know you are going to want to try.

Warmup up some butter or coconut oil in a frying pan, slice up an apple and brown slices in the pan. Add three scrambled eggs and a couple of fistfuls of spinach and stir until the spinach softens and the eggs are cooked. Season with anti-inflammatory turmeric and lemon pepper. If you want to add some slow burning carbs, add a small bowl of oatmeal on the side.

It doesn’t get much easier than that – 7 minutes of prep and cooking time max! Turn off the TV, get to bed a few minutes early, and get up in enough time to eat well and start your day right. ‘Nuff said!

***

I saw this video the other day and it reminded me of you guys – Get Fit NH Bootcamp members.

People who get up before the break of dawn to train, despite the fact people say you are crazy.

Busy moms who rush around to get their kids off to school and then come get in a workout.

Hard working teachers and nurses, military and police – people from all walks of life who put in a full day and more then come to class and put in max effort.

Individuals who know how important it is to take care of themselves and put in the work to make it happen.

You inspire me…

I love what this video says “There is no can’t, won’t or impossible…”

Don’t listen to people who tell you otherwise.

Go get what you want – Make It Happen!

Introducing our newest blogger – Gretchen!

Nancy and I are thrilled to introduce our new contributing blogger – the incomparable Gretchen Wolfe! As trainers, we have one perspective on training and nutrition, and it is easy for us to get caught speaking from only our viewpoint, as totally and absolutely correct as it might be! 🙂

Gretchen has agreed to offer her viewpoint on training, nutrition and women’s specific challenges from the “non-trainer” perspective, and I know after reading what she has to say, you will want to keep up on her adventures. Soon she will have her own spot on our new women’s site, GetFitNHwomen.com, but for now she is hanging out with us here. Thanks Gretchen, we look forward to your wisdom!



Hi fellow bootcampers, my name is Gretchen. I’ve been going to BooT now for 12 months… a whole year! and guess what?! I still love it… I can’t even begin to tell you how many health programs I’ve attended over the years and they never stuck, or should I say I never stuck to them. Boredom mostly, it’s too far to travel, I don’t have time, you get the idea… the so called ‘trainers’ that were supposed to be helping me, but beyond the first day never got involved in my training… need I say more?
So let me tell you how I ended up at Get Fit NH Bootcamp… my friend and neighbor told me about Dean and Nancy’s program, she said I just had to try it out. Let me tell you, it was unlike any other fitness program I’ve ever tried. I gotta tell you Bootcamp is challenging, exciting, and different every day. There is no getting bored with the same ol’ same ol’.
The first month was a much needed distraction, at the time my Dad, was dying of cancer. Little did I know that Bootcamp would change my mind, body and spirit. I had been down this road before with my mother, she passed away 5 years ago also from cancer, at that time I gained 60pounds. I managed to lose 40 lbs by walking away the pounds but, I knew this time around I needed something more. Dean and Nancy were put in my path of self destruction and I’m grateful for them. Every month after that first one has been for my mental health. I looked forward to the one hour, 4 days a week, I could forget my troubles and enter into my own little zone where it was ‘all about me, and challenge myself’.
As I reflect on the past year of attending Bootcamp, where am I now? Well, I haven’t lost any weight but I haven’t gained any either. That is my own fault, I have yet to adopt a healthy eating plan. But, that’s been ok for me. Have I made some changes? you bet! I used to drink Mountain Dew (4-6 a day). I eat more green (broccoli, spinach, snowpeas, salad etc.), I’m drinking more water, and I’m learning so much about nutrition and the effects it has on our bodies. Physically, I have lost 3inches off my waist, my pants fit differently, but the best of all is the muscle definition that I can actually see. Mentally, ok, so mentally… I’m still a nutcase but that’s nothing new… I do have a healthier outlook.
I’ve got some more work to do. I’ve got a plan! Plan out my meals, my schedule, my family. My biggest obstacle, kicking my sugar addiction. Could I do this without Bootcamp? heck no… Dean and Nancy give us the tools and the knowledge, its up to us to ‘Make it Happen’. They want to see us obtain our personal goals and will help anyway they can… so what do you say? is there anyone out there to join me? It’s baby steps… lets start with the water intake… are you drinking enough, hydrating your body? If not, lets start… today!
A toast (of water of course) ‘to health and happiness!’
Blog you later…
gretchen

Gretchen WolfeHi fellow bootcampers, my name is Gretchen. I’ve been going to BooT now for 12 months… a whole year! and guess what?! I still love it… I can’t even begin to tell you how many health programs I’ve attended over the years and they never stuck, or should I say I never stuck to them. Boredom mostly, it’s too far to travel, I don’t have time, you get the idea… the so called ‘trainers’ that were supposed to be helping me, but beyond the first day never got involved in my training… need I say more?

So let me tell you how I ended up at Get Fit NH Bootcamp… my friend and neighbor told me about Dean and Nancy’s program, she said I just had to try it out. Let me tell you, it was unlike any other fitness program I’ve ever tried. I gotta tell you Bootcamp is challenging, exciting, and different every day. There is no getting bored with the same ol’ same ol’.

The first month was a much needed distraction, at the time my Dad, was dying of cancer. Little did I know that Bootcamp would change my mind, body and spirit. I had been down this road before with my mother, she passed away 5 years ago also from cancer, at that time I gained 60pounds. I managed to lose 40 lbs by walking away the pounds but, I knew this time around I needed something more. Dean and Nancy were put in my path of self destruction and I’m grateful for them. Every month after that first one has been for my mental health. I looked forward to the one hour, 4 days a week, I could forget my troubles and enter into my own little zone where it was ‘all about me, and challenge myself’.

As I reflect on the past year of attending Bootcamp, where am I now? Well, I haven’t lost any weight but I haven’t gained any either. That is my own fault, I have yet to adopt a healthy eating plan. But, that’s been ok for me. Have I made some changes? you bet! I used to drink Mountain Dew (4-6 a day). I eat more green (broccoli, spinach, snowpeas, salad etc.), I’m drinking more water, and I’m learning so much about nutrition and the effects it has on our bodies. Physically, I have lost 3inches off my waist, my pants fit differently, but the best of all is the muscle definition that I can actually see. Mentally, ok, so mentally… I’m still a nutcase but that’s nothing new… I do have a healthier outlook.

I’ve got some more work to do. I’ve got a plan! Plan out my meals, my schedule, my family. My biggest obstacle, kicking my sugar addiction. Could I do this without Bootcamp? heck no… Dean and Nancy give us the tools and the knowledge, its up to us to ‘Make it Happen’. They want to see us obtain our personal goals and will help anyway they can… so what do you say? is there anyone out there to join me? It’s baby steps… lets start with the water intake… are you drinking enough, hydrating your body? If not, lets start… today!

A toast (of water of course) ‘to health and happiness!’

Blog you later…

gretchen



Get Fit NH Bootcamp News You Can Use

Fun Friday is upon us, and we have had another fan-tabulous week!

Our latest “Referral Rewards” achievers are sporting their $50! First off a big thanks to Yvonne for bringing new member Betsy, and then kudos to Elizabeth for sharing bootcamp with Jessica. You guys are the best!


Yvonne

Elizabeth and Jessica

Next up on the agenda is a pic of “Nurse Betty” and “Nurse Becky” both of 8:30am CDA fame. Now I know our members are extremely dedicated to making their health and fitness a priority, but I wanted to give a special shout out this week to these two ladies. Betty is a 3rd shift nurse and comes to bootcamp after working all night, and Becky has a crazy schedule that has her working into the wee hours as well, sometimes getting up and coming with only 4 or 5 hours of sleep (or less). These ladies inspire me! It’s pretty hard to whine about being tired when I know what they (and many others) do to get to class!

 

Betty and Becky


Get Fit NH Bootcamp goes pink

On Sunday, October 18th The American Cancer Society will host its annual Making Strides  walk to fight against breast cancer. To learn more abut the many ways you can fight back against breast canser year-round, visit cancer.org/stridesonline


KimRobinYvonneRachelJamieYvonne Keeping ScoreGroup

Last but not least, I wanted to share this video my bud Craig Ballantyne made. Just pretend the guy named “Brad” is Joe, and we are in business! Seriously though, you can’t out-exercise a poor diet. Think about that this weekend as you are making some choices!

Make It Happen!

Dean


I Feel Good!

Stress BustersDid you know your body has a built in “feel good” system, and that it naturally produces a chemical similar to morphine or codeine, but without the affects of addiction or dependence?

How cool is that?

This same substance can decrease pain, modulate appetite, and increase our immune response. It is a powerful mood enhancer and stress buster, and it’s yours for the taking.

I’m talking about endorphins

Now before you tune me out because you think I have been smoking some “feel good” substance myself, let me explain further what an endorphin is an how they can help you lose weight and feel great.

Endorphins are one of the brain chemicals known as neurotransmitter, which transmit electrical signals within our nervous system.

Stress and pain can lead to the release of endorphins, but in this case the stress part is not a bad thing. When you are training (“working out”) your body releases endorphins as a response to the stress of physical exercise. Some believe this release is the cause of the so called “runner’s high”.  The great news is that you don’t have to run a marathon to experience this release, as moderate amounts of exercise cause the release as well.

So how does this help us out in our quest to lose weight?

Your stress levels and mood affect many decision you make every day. Emotional eating is a response to the stress and anxiety many of us feel every day. There are few among us who at one time or another have not cleaned out a bag of Oreo’s because we had a rotten day at work. Reducing stress levels is crucial to having the right mindset to eat in a manner supportive to our goals.

There are many studies that show regular physical activity causes people just to “feel better” and keeps them from overeating or abusing drugs and alcohol. Physical activity has increasingly become part of the treatment protocol for depression. Tension, fatigue and anger can all be positively affected by simply exercising.

This is not magic, just biology. But make no mistake,  exercise and endorphin release are powerful tools in your fat burning arsenal. Drugs, alcohol, and even chocolate can’t hold a candle to this natural stress fighter.

So when life seems like it’s too much, do yourself a huge favor. Skip work, skip school, skip the PTA meeting, or skip to my lou, but don’t skip out on getting your workout in. It’s just not worth it!

Make It Happen,

Dean

Re: My Favorite Fad Diet

Q. What is my favorite fad diet?

A. The one you are NOT on!

I believe it is critical to wrap our heads around the fact that there IS NO EASY FIX!

And as long as we keep searching for it we are taking our focus off the tried and true principles that will lead to a leaner and healthier body.

(Excerpt from our “Master Your Metabolism” e-course. Subscribe by entering your email into the box to your right…)

Kabob“Nutrition has by far the greatest impact on fat loss. Eating supportively will not only allow you to improve your health and energy, and it also provides the ideal environment for your transformation – maintain lean muscle while reducing unwanted fat.

If your goal is to lose body fat, you must eat slightly fewer calories than you burn.  This may seem simple, but when calories are reduced, the body becomes imbalanced.  It is the body’s job to restore balance, and it inevitably does so by either reducing the amount of calories it burns for energy ( by using muscle instead of fat) or by forcing you to eat more through hunger and cravings.  This is one of the main reasons why fad diets do not produce long term results.  The goal of our program is to ensure that you lose fat, not muscle.

Most fad diets are simply low-calorie diets disguised by great advertising or a clever marketing gimmick.  There are currently thousands of diets listed with the Food and Drug Administration (FDA).  This number alone proves that no one diet works long term.  If a magic diet or formula for fat loss existed, everyone would be on it and no one would be overweight.

But why is it that some people do lose weight on diets?  The immediate success most people experience from fad diets is due to water loss, eating fewer calories or a combination of the two.  However, less than five percent of these dieters are able to keep the weight off.  Diets simply don’t work long term because of improper nutrition and the failure to change exercise and eating habits for life.

America is fatter as a society today because we consume approximately 300 to 500 more calories per day than we did 10 years ago, yet we move less because of advances in technology such as computers, escalators and other labor-saving devices.

Supportive nutrition can be mastered by understanding that everything you eat and drink can either positively or negatively affect your fat loss goals.”

Read that again, because you need to understand and embrace that concept. Your weight, your health, and how you look and feel is affected by every decision you make regarding nutrition. You are the sum total of the choices you have made in the past and are making right now.

Choose Wisely!

Dean

The Great Balancing Act

Yvonne BalancesYesterday in our bootcamp classes we worked on our balance. It’s a lot harder to stand on one foot with our eyes closed than we may have thought!

I thought about how that “balance practice” is a metaphor for our lives. Life is full of balancing acts. We juggle family, work, duties around the home, extra activities like hobbies, and getting together with friends. When do we fit training in? Is there a way to do it all?

Your health and fitness is important to us, but it needs to be more important to you. Putting training aside, eating foods that are empty in value (or “not a food group” at Yvonn puts it) are damaging your chances of reaching those goals. Seek to balance life out. Focus on your goals. Too often we put aside what we know to be right in health because it is just too hard to do it all. Or is it?

Balance in life is conquered with planning. After all we plan for things like vacations – we know in advance where we are going, what we will be doing there, and how we will get to each point of interest. We also plan out each week. We know when we have to be at work, when our kids have soccer games, and whose turn it is to feed the dog.

Tammy BalancesBreak that down to daily planning as well.  When are you going to get up? What are you going to do first, second, and third? Do you waste time standing in front of the closet staring into the clean laundry hanging there wondering what you will wear? Do you do the same thing with the fridge? Wouldn’t it be wonderful to take some of that wasted time and make some plans in order to accomplish it all?

Take 10-20 minutes each Sunday and plan out the week’s menu. Include all your meals and snacks. Remember the balancing act? Would you rather stand in front of the fridge trying to grab something – anything – in order to feed your hungry stomach or would you like to reach inside each morning for the container that holds your breakfast and be out the door? What a sense of accomplishment, when you know you’ve attained your goals. You’ve found that balance between utter confusion leading to unhealthy choices, and the calmness that comes from knowing you made great choices in order to eat for a healthy life.

Rachel BalancesTake that principle to your training schedule. Are you always thinking of what needs to be done first? Does that include your training? Does it get shifted to last on the “To Do” list and usually remain undone at the end of the day? You need to seek balance. Your health and your fitness can’t be bottom of the list if you want to reach your goals. If one of your reasons for becoming/staying healthy is for your family, is there balance if they become the reason you can’t make it to class? Plan your training schedule like it is an appointment with your doctor. You have to be there. Looking at it any other way is less than optimal.

Planning is the key to a balanced life.  We plan for so many areas of our life until that planning is a habit. We rarely even realize we are planning any more. To obtain balance in your eating and personal training you have to plan. Don’t try to juggle life and let some of the balls fall on the ground. Plan, practice and succeed.

Thanks for letting us be a part of your life,

Nancy

YOU Make It Happen

It’s your choice…Success

Every day you get to choose…

Not what happens to you…

But how you respond…

Attitude makes all the difference…

You aren’t always going to succeed to the level of your expectations…

So what?

That’s Life.

Get off the mat and keep working at it…

There is no such thing as “failure” when you learn from your mistakes…

Now I am not a “pie in the sky dreamer”…

I don’t believe “thinking happy thoughts” is going to solve all your problems, real or perceived…

But I also know that wallowing around in self-pity is counterproductive…

You have a lot more control than you may think…

Don’t accept being less than your best…

And strive to be better every day…

Don’t wait for “it” to come to you…

Get out there and…

Make It Happen!




Must Be A Full Moon at Get Fit NH Bootcamp!

We had all sorts of craziness going on this morning!

  • The 9:00am ladies class practiced field sobriety tests (what’s up with that Rachel?)
  • At the 8:30am ladies class Celeste lost her tennis ball
  • The 5:00am class had a fashion show
  • The 6:30 am class had a ban on cheaters
  • and the 6:15 class, the ENTIRE 6:15 class, ran hills!

I can’t WAIT to see what the 4pm and 6pm classes have up their sleeves!

What a fantastic week at Bootcamp! You all worked hard, laughed hard and moved one step closer to your goals. We’d like to extend a special welcome to all our new members as well as those who are doing their 2 week trial. It’s always a lot of fun for us as coaches to see how the classes are so welcoming and encouraging to the “newbies”. You guys rock!

Here’s a few pictures from all the adventures of the last week…

Kerrie and Erica flashing a Referral Reward – $50 bucks!

Erica and Kerrie

6:15 Running “THE HILL”

The Hill

Mark, is that DIRT on your shoe?

The Shoe

The 5:00am class looking GOOD!

Fashion Show

Thank-you all so much for Making It Happen –  You guys are the best!

Nancy and Dean