Monday
5AM1 scoop vanilla UMP with water at training
7:45 2 egg omelet with steak, ham, gr pepper, onion, mushrooms, ½ oz cheese
10:45 super shake
1 PM 3 oz roast beef wrap with spinach, relish, mustard, provolone cheese
4 PM ¼ cup mixed nuts
6 PM 5 oz turkey, mashed cauliflower,
Monday
W- 1 scoop vanilla protein powder mixed with water during training
B-eggs, steak, ham, gr peppers, onions, mushrooms, ½ oz cheese omelet
s- super shake
L- roast beef, whole wheat wrap, spinach, cheese
S-mixed nuts
D- turkey, mashed cauliflower, salad
Tuesday
W- 1 scoop vanilla protein powder mixed with water during training
B- eggs, apple bread
s- prunes
L- turkey, mixed veggies
s- yogurt
D- steak, salad, carrots
Wednesday
B- eggs, peanutty corn muffin, spinach
s- chick pea cakes
L- turkey pot pie
S- hummus veggie sticks
D- pork roast
Thursday
W- 1 scoop vanilla protein powder mixed with water during training
B- eggs, steel cut oats
S- peanut butter balls
L- meatballs with sauce over shiratki noodles
S- mixed nuts
D- turkey, salad, asparagus
Friday
W- 1 scoop vanilla protein powder mixed with water during training
B- egg burrito
s- cheese stick, carrot
L- pork roast, spinach, apple sauce
S- strawberry coconut, pudding
D- salmon, veggies, salad
Saturday
B-eggs, pancakes, blueberries, no syrup, nuts
S- mixed nuts
L-D out at a friends party
S- protein pudding
Sunday
B- super shake
S- craver
L-lunch meat wrap, roast beef, ham, turkey,
S- yogurt
D- scallops, salad, veggies
S- protein pudding
One year ago today Get Fit NH Bootcamps started with a dedicated group of people who showed up at 5:00am to train outdoors in a small “playground” that is now our parking lot. It was our only class when we started, and some of the people in that class are with us to this day! In the subsequent months we were able to expand to our current schedule of four classes, and we could not have done it without you.
We have seen you work hard every day to reach your goals. Many of you have achieved your initial goals and have set new and higher ones. Others are taking the small, daily steps needed to get where you want to be. For all of you, failure has not been an option, and when you have stumbled, you have gotten up and kept pushing. Never, ever give up!
Nancy and I want to once again express our gratitude for every single member who has trained with us over the past year, as well as for those of you who read our newsletter and blog (or both 🙂
Over the past year we have developed a Mission Statement that is a reflection of the driving force behind what we do and why. Ever had someone tell you – “It’s not all about you”? Well in this case, it IS all about you, our members. Please take a few seconds to read it, and let us know how we are doing.
http://getfitnhbootcamp.com/our-mission/
We are excited about what the next year holds for Get NH Bootcamp and it’s members! Thank you again for making it all possible, and stay tuned for some exciting new projects we are getting ready to unveil that will push you to even greater heights!
Make It Happen!
Dean
4:30am:
7:30am:
10:00am
12:30pm
2:30pm
4:30pm
5:30 pm
Wednesday
8 AM 2 egg omelet, lemon poppy seed muffin (new recipe)
10:30 orange
1 PM 4.5 oz hamburger with ketchup and mustard, no bun. Spinach salad
3 PM hummus, gr peppers
6 PM 5 oz grilled chicken, mixed veggies, spinach salad
Thursday
Water, water, water, I was sick. L
10:30 AM 1 Cup of yogurt strawberry smoothie
11 AM apple super shake
3 PM strawberry super shake
6 PM 2 oz shrimp kabob with grilled veggies
Friday
5AM 1 scoop vanilla UMP with water at training
8AM 2 egg omelet, 1 whole wheat waffle
10:30 chocolate protein shake- several ladies from the class we’re trying them out
1 PM Caesar salad with 2 oz ham and 2 oz chicken
We just finished up another great session of bootcamp! We are going to start the transition to some outdoor work as we go through May – it is really cool to see dawn breaking on the horizon with our 5:00am class, and there is just something about training in the great outdoors that is refreshing and inspiring.
It’s not too late to register for the May 4th session, but spots are filling fast! Sign Up Here…
Highlights This Month
6 Pack 6 Winners!
Of course we want to start off by once again congratulating all our 6 Pack 6 winners, and Especially Lisa Adams, who not only won the contest but generously donated two of her free months to Chrissy and Gretchen! The rest of the top ten will be strutting around with those special edition black “T’s”…don’t forget to congratulate them…
Get Fit NH Bootcamp Record Board
Congratulations to Bethany for her first time entry onto our record board! Also kudos to Justin, Rae, Robin and Dan for upping their record numbers and for ALL OF YOU who hit new Personal Records – Outstanding! Also a big shout out to the 9:00am Ladies – I was stunned by the average of the 100 rep test – incredible work!
We Love Writing YOU Checks!
Thank-you to Sarah, Christine and Yvonn for telling your friends and family about how boot camp is helping you achieve new levels of fitness. It’s always a pleasure to break out the checkbook and write those $25 “Referral Rewards” checks. Thanks Again and please keep spreading the word!
I look forward to knocking it out of the park in tonight’s class with “Bootcamp Baseball” – I’ll see you there!
Have a great weekend!
Dean and Nancy
Kudos to Linda for questioning yesterday’s food log – check it out to see what I mean…
4:30am:
7:30am:
10:00am
12:30pm
2:30pm
5:00pm
I decided not to eat today…
You guys didn’t make the last week easy on us, that’s for sure!
4 of our participants, count ’em – 4! – had perfect scores this week.
The way it worked out the tie breaker for weeks 11 and 12 came down to total % of weight lost, and Lisa Adams came out on top and earned herself another $50. Well done!
Lisa also walk away with the month 3 prizes:
(1) Gourmet Nutrition Cookbook – $39.95 value
(1) Beverly International Ultimate Muscle Protein or Ultra Size – $47.50 retail
(1) Beverly International EFA Gold (Essential Fatty Acids) – $24.00 retail
(1) Beverly International Super Pak Advanced Vitamin/Mineral Package – $32.00 retail
AND…
The Grand Prize Package!!!!!!!!!!!!!!!!!!
35lb Kettlebell – $72.95 value
Resistance Band w/ band utility strap – $34.00 value
1 Hour Massage w/ Chichester Massage – $ 65.00 value
3 Month “Fit For Life” Bootcamp Package – $ 477.00 value
Now it should come as no surprise that Lisa also lost the highest percentage of bodyweight during the contest – when you do the daily activities that are supportive of weight loss, results will come! Not always as fast as you want, or in the way you want, or from where you want when – but they will come!
I am really proud of everyone who stuck it out and turned in their sheets every week. The overall compliance of the top 10 was an excellent 87.5%!
As a special unannounced prize, we are rewarding everyone in the top ten with a special edition black “Cure for the Common Workout” bootcamp “T”. Congratulate those you see wearing one – they earned it!
So What’s Next?
I want you to do me a favor and offer some feedback on your experience and challenges with 6 Pack 6.
In the comment section below, let everyone know what you found helpful about 6 Pack 6, what your greatest challenge was and how you overcame it, or maybe why you didn’t. Congratulate the winners and ask them for some advice on how they were able to integrate the system into their lifestyle.Tell us why you hated it – it’s all fair game!
You may notice I used the word SYSTEM above, and that’s because 6 Pack 6 is designed to be a system you can implement to make compliance to your nutrition plan easier.
Alwyn Cosgrove showed me this, and it’s pretty cool. He said that system is essentially an acronym for
It takes practice, patience and persistence, but the 6 Pack 6 system does all of the above, and anyone can do it!
So don’t stop what you’ve started, keep going, keep getting better, keep pushing on to your goals!
And don’t forget that Nancy and I are always here to help.
Let’s hear your comments.
Make It Happen!
6 Pack 6 Results
Week 12 Top Ten
| Lisa A. |
72 Points |
| Gretchen W. |
72 Points |
| Judy S. |
72 Points |
| Anna T. |
72 Points |
| Chrissy S. |
69 Points |
| Robin S. |
68 Points |
|
Greg S. |
68 Points |
| Julie D. |
65 Points |
| Angela D. |
63 Points |
| Donna K. |
59 Points |
Overall Top Ten
| Lisa A. |
858 Points |
| Chrissy S. |
853 Points |
| Judy S. |
810 Points |
| Robin S. |
782 Points |
| Greg S. |
747 Points |
| Julie D. |
746 Points |
| Evelyn P. |
733 Points |
| Karyn M. |
681 Points |
| Donna K |
676 Points |
| Angela D. |
674 Points |
Monday April 27
5AM 1 scoop vanilla UMP with water at training
7:30 2 eggs, oatmeal, spinach
10:05 super shake
1 PM Thai Ground Beef-1 serving
3 PM all day long pork loin chili-1/2 serving
6 PM 4 oz steak, salad with Italian dressing
Tuesday, April 28
5AM 1 scoop vanilla UMP with water at training
7:45 oatmeal with blueberrie and strawberries, 2 eggs
10:30 carrot cheese
1 PM spaghetti squash, 3 venison meatballs with tomatoe sauce
4 PM ¼ cup mixed nuts
6:30 4 oz hamburger no bun, summer squash, spinach salad with home made Caesar dressing (new recipe)
