Yearly I make my trek to the doctor for my physical. They take my height, my weight, they listen to my heart, they take my blood pressure. She makes sure I am healthy. She will ask me questions about my lifestyle, She ask questions about my family history, she will even ask me questions about work, my home life, my kids, my hubby. She always asks a lot of questions. Her goal is to get a good picture of me. She pronounces me healthy and I am off.

At times I visit my doctor when I am ill. Usually when I’ve waited well past a few days of being miserably sick and now I want relief or at my family’s insistence, they want relief from me. She again takes my height, my weight, looks, listens, and feels to determine what is wrong. She pronounces her findings and I am off.

My dog, Buddy, also goes to his yearly doctor visit. They take his weight, listen to his heart, feel around to make sure all moves well. His doctor will also ask questions. But his first question always intrigues me, “What do you feed Buddy?” I didn’t think about this much until Buddy got sick.

While at this sick care visit, they did weigh him, they didn’t do much else. The vet came right in. His first question was “What was going on with our sick dog?” After describing how he was acting, his next question stunned me.

“What are you feeding Buddy?”.

I wasn’t at the vet for his nutritional counseling. I wanted him to help my dog feel better. I needed his help in that way. Of course Buddy wasn’t eating very much food but no one does when they are sick. The vet wasn’t as interested in what he had that day as much as what he is normally fed. In fact the dog doctor was directly linking my dog’s health with the food he was consuming. Why in heavens name don't human doctors do this?

Yes, Buddy, had an infection but the doctor explained how his regular diet had contributed to his poor health. I walked out of the doggie doctor’s office thinking "No duh, what applies to dogs applies to us humans too!"

Three Things I learned at the Veterinarian’s Office to help me from getting sick.

1. A healthy eating plan gives your body what it needs to work optimally, not just survive.

2.  Health–Ful means it contains a whole lot of foods that make me healthy.

3. A few bites of “under the table” foods are okay once in a while but I can’t make a habit of them.

So what does this miracle way of eating look like?

1. For us humans filling our plates with lots of vegetables, lean protein, a small portion of healthy fats and drinking lots of water.

2. Find foods that are high in the good stuff while limiting the foods that are highly processed is our key.

Eat as many “colorful foods” as you can throughout the day; real food - think fruits and vegetables. Eat green, purple, red, yellow, and blue. Nature has a very simple way of letting us know which foods are really healthy and full of nutrients - color.

3. While there isn’t any ‘bad’ food, there were some foods that don’t have the bang for the buck (or calorie) we are looking for. Those are foods we have in moderation. It’s a balancing act. Include whatever treats you want into an overall picture of a healthy diet. It’s not about totally taking them out but finding their place in your plan.

My Vet taught me that consistently feeding my animal great food, getting him some exercise, giving him access to water all the time, while limiting the treats was best for his health. It actually helped Buddy not get sick.

Why would I do less for me?

To your best health,

Coach Nancy

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Its always the quiet ones. Amy is one of those quiet people. She gets to training, gets her things ready, finds a space in the room, (she doesn't need a special spot), and she gets right into work. Her quiet demeanor inspires the rest of us. Its no wonder that after getting to know her she reveals her profession as the owner of Chichester Massage. She has a calming effect on my usually stressed and hyped up self. I'm so thankful for Amy. 

"Wow! I can’t believe it’s been 8 years training with Get Fit NH. When I started the building in Epsom wasn’t even complete and we trained outside in the yard with the chickens. So much has changed in those 8 years.

I started training after meeting Dean and Nancy in a business referral group that I had joined to promote my business Chichester Massage. As a massage therapist their integral training program made sense to me combining cardio, core, strength/resistance exercises to maximize the potential of your muscles. The best way to refer someone to a business is to try it yourself so I decided to give it a go. I did not struggle with maintaining my weight but I became winded very easily and felt pretty weak so my goals where to improve in those areas. I remember being very sore in the beginning but also excited as I noticed my energy increase, endurance and strength develop so everyday activities were easier.

At age 38 I felt like I was in the best shape of my life thanks to Get Fit NH and then I became pregnant. I was worried that I would lose all I had gained but I soon realized it was the best thing to set myself up for success. Despite my age my doctor didn’t consider me “high risk” because of the shape I was in and the training actually prepared my body and the baby for the birth process. I trained until the day before I had my daughter, with modifications of course but I believe that had a huge impact on the ease of my pregnancy and getting back in shape post baby.

These days I struggle with balancing the responsibilities of being a mom, wife and business owner but my main goal is keeping up with my 4 year old and being a good role model for her with healthy eating and exercise. There is no better role model for me than Nancy. The way she “makes it happen” is such an inspiration to me that I truly have no excuse not to. I love the support of the 9 am ladies. Everyone encourages each other and even when training is challenging there is lots of laughter. Get Fit NH has been a wonderful asset to me both personally and professionally. I have been a massage therapist for 19 years and keeping my body strong and healthy has contributed to the longevity of my career. I am so thankful for their support these past 8 years and look forward to training with them for many years to come."

As a nutrition coach one of the most common statements I hear is “I eat really good but……….” Then the blank is filled in with the challenge that person is facing.

We all have challenges and issues but first what is ‘good’ eating?

Eating good (or Healthy) can easily be summed in in these three rules. By following these three rules you’ll have ‘good’ eating – Healthy Eating.

1) Eat a wide range of veggies every time you eat (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

2) Eat a wide range of lean proteins at each meal. A great rule of thumb here is to consume at least a fist-sized worth of anything that had a face that ran, flies, or swam at some point (sorry, doesn’t sound as appetizing this way, but it’s one way to remember!). Protein is the only macronutrient responsible for building and repairing lean muscle but it also allows your body to best starve its ugly, unwanted fat stores.

3) Eat a wide range of healthy fats at each meal (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production. Hormones are designed to help us not hinder us. They actually make everything else run smoothly and correctly.

But following rules or even eating the "right food" is not the Secret to Success.

The Secret To Success, to creating lasting change, is this -

Be who you are and face head on the challenges that are unique to you.

• “I’m so busy at work that I often forget to eat”

• “I do really well for a few days but then……”

• “My husband can lose weight just like that but I struggle”

• “If I just think about junk food I gain four pounds”

• “Its nighttime eating that gets me, I sometimes don’t even realize I am eating until its gone.”

• “My job is so stressful that I find a bit of calm in having a treat”

• “My kids have chips and stuff in the house and I can’t help getting into it.”

• “One or two bites of sweets isn’t all that bad, right?”

• “The weekends get me”

Does any of that sound familiar? Can you hear yourself saying this? Can you fill in the blank with another challenge that prevents you from eating ‘good’?

You don't need a different "diet". You need to get to the heart of what makes eating so challenging in your life.

I ‘d like to help you.

I hate diets. I've never been able to stick with one for more than about 6 hours. I don't actually remember a diet plan that I've done (and I've experimented with many) that lasted more then a work day. It wasn’t that I didn’t know what was good for me, I just didn’t know how to overcome my challenge of sneaking sugary desserts to help myself.

What is Essential Nutrition?

Essential Nutrition is the farthest thing from a diet plan. Rules and regulations about food make me feel like food is our enemy. Labeling food "good" or "bad" makes me feel like we are in a fight against all Foods Evil. Beating ourselves up because we did or didn't eat that or because we did or didn't have enough of this.

Stop already.

Many of us already live in a place where we deal too harshly with ourselves. We easily find fault with ourselves. We don't need one more thing that calls us out and puts us down. Food isn't meant to do that.

Essential Nutrition is designed to help us get better health. It’s about learning to listen to our bodies tell us we are eating enough, too much or too little. It’s about knowing when we are truly satisfied with what we eat. Satisfied not just physically but emotionally.

Eating should be an enjoyable process from start to finish not one of drudgery. The emotional response to our eating should be one that is adding to our health.

How Does It Work?

The first 6 weeks of Essential Nutrition is not even about food but about you.

Learning to know our bodies, know our energy level, truly seeing our schedule for what it is, fitting food into our life so that it becomes a joy to eat. It’s about figuring out how you can eat to become healthier while still being among friends at a party. It’s about working treats, sweets, bread, cereal, wine, and any other food into your day so that you remain in a good place emotionally about your choices while working towards health.

You can achieve both.

Essential Nutrition will help you make inroads into freedom from guilt, bingeing, sneaking, gorging, restricting, hiding, and any other choice of eating/or not eating we do.

Its not always about the scale, that will come. Essential Nutrition is all about finding the joy in food. Our food choices should make us happy while we are consuming them and hours later. Being content and happy is a great thing and the world needs a whole lot more happy in it.

How can you make it easier to have all this "healthy eating stuff" fit into your life?

Here's how.

The Grateful Plate Nutrition Coaching will be starting our next 10-week “Essential Nutrition” Habit Program October 31st, 2016, and I would like you to join.

Why Habit Coaching?

Change can be difficult, no question, but trying to muster up willpower to keep disciplined goes against all the evidence of creating lasting change.

In other words creating change is hard because we make it hard. The good news is it doesn’t have to be that way.

The New Way

There is actually a simple, evidence based way to get on the “habit highway”, and it goes like this.

You need the coaching and support to do your habit in a way that works for you, and do them often enough so it becomes part of who you are, not just something you do.

Here Is What's Included:

• 10 weeks of personalized coaching

• 5 habits that are tailored to fit your needs

• The Exclusive Grateful Plate "Essentials Cookbook"

• And to deliver all your nutritional lessons and habits you’ll receive access to "Habit Catalyst". (You can optionally download the "Habit Tracker" app for both iPhone and Android, so you never miss a lesson and check-in. Pretty cool!)

The Magic? A incredible community of online support, help, encouragement, and accountability.

How Much?

The 10-Week “Essential Nutrition” Habit Coaching course is $197 for 10 weeks. Simple as that.

No gimmicks, no fancy supplements to buy, no shakes, pills, potions or lotions. If all that stuff worked the world would be fit and healthy by now.

One more thing. This is not one of those online programs where you don’t get to talk the coaches. We are coaches, we love to coach, and this program is all about you getting the coaching you need. In fact if you don’t really want coaching, accountability and support, please don’t sign up for this program.

Secure your spot below and I'll send you your copy of my " Essential Recipes" cookbook", a beautiful 27-page full color downloadable guide to easily preparing meals, right away. We will hook you up on our Private "Habit Ninja's" page so we can get to know each other. Then look for more info in your inbox starting Friday October 28th as we get ready to rock!

Questions? Click Here To Send Me A Note

To your best health,
Coach Nancy