Introducing Hilary Warner

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Hilary Warner, MPH, RD, LD
Nutrition Works! LLC

Many people resist seeking help from a nutrition professional thinking, “what could they possibly tell me that I don’t already know?” The truth is that most of us do know what to do and we need a kind, knowledgeable person to help us make it happen. Hilary Warner is a Registered/Licensed Dietitian, Wellness Coach, and ACSM Health and Fitness Specialist. She has a degree in nutrition from UVM and a degree in public health from UCLA. She helps people of all ages, shapes, and sizes be successful with food and live healthier lives. Her areas of expertise include:

  • Helping people reach and/or maintain a healthy weight without hunger or deprivation
  • Cholesterol and blood pressure management
  • Celiac disease and gluten sensitivity/ intolerance
  • Polycystic ovary syndrome and metabolic syndrome
  • Eating disorders/ disordered eating
  • Hypoglycemia
  • Prevention (or delay) of diabetes and other chronic diseases
  • Sports nutrition
  • Optimizing health with state of the art nutrition- “food as medicine”
  • Motivational interviewing, coaching, and other tools that help people change behaviors

Many of her services are covered by insurance.

For more information, call Hilary at (603) 223-8119 or visit online at www.nutritionworksnh.com.

September Client Success Workshop

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The next Client Success Workshop is on the calendar for September! All clients are welcome to come find out how to get the best possible results at Get Fit NH, but we especially encourage those who are new with us or have never attended to come on out. You’ll want to invite your social support to join you. Whether they are family, friends, or co-workers, the more everyone knows about what you are doing, the more help you have.

We’ll talk training, nutrition, accountability, goals and more. We always have a great time, so come on out!

Date: Wednesday, September 21, 2011

Time: 6:00pm to 7:00pm

Place: Get Fit NH Bootcamp Epsom

 

 

Why You Need A F.L.A.G.

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After talking with many of our Get Fit NH Bootcamp clients we’ve realized that some of you want more personal attention and accountability to help you reach your goals faster.

So with that in mind, we’ve decided to launch a private accountability group to personally work with you to help you reach your goals.

This group is what our Gold Level access at TheOther165.com is all about. The Fat Loss Accountability Group (F.L.A.G.) is specifically designed to make you more accountable, give you plenty of opportunity to work more closely with us to troubleshoot your lifestyle to accelerate your progress and ultimately help you lose fat faster than you are now.

This group is for those clients who have had challenges sticking with a nutrition plan beyond a few weeks in the past, and need regular accountability and group support to make sure their plan is being followed consistently.

As a member of the Fat Loss Accountability Group you will receive:

Members Only Coaching and Support Group: Having a healthy support system in place is crucial to staying on track. This is the place to share your challenges, get your questions answered, and find out what’s working for others.

Weekly Food Log Review & Coaching: According to a study by the American Journal of Preventative Medicine, keeping a food journal can actually result in doubling your weight loss – it’s that important! Each week your coach will review a minimum of 3 days of your food log and provide coaching feedback.

Weekly Accountability Check-In: In addition to your food log, you will be responsible to tell us about your successes and challenges for the week, and outline your plan for next week.

The Fat Loss Accountability Group is the perfect complement to your current Bootcamp membership and will keep you armed with all the knowledge and support you’ll ever need to reach your fitness and fat loss goals faster than ever before.

You can reserve your spot for just $27 per month by clicking the “Subscribe” button below. Don’t wait!

I look forward to having you take part in this first ever Fat Loss Accountability Group.

Coach Dean

Mary is getting her Cholesterol under control

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Studies show that one of the many benefits of exercise include a reduction in overall and “bad” (LDL) cholesterol and increase “good” HDL cholesterol. We have had many clients be “threatened” by their doctor to put them on Cholesterol meds at their next checkup if their numbers didn’t get better, only to be pleasantly surprised to find out that was not necessary, as all their hard work has resulted in a drastic improvement in their numbers. And not just cholesterol, but blood pressure and thyroid meds as well!

There are many reasons you do not want to be on these drugs, not the least are the side effects (have you heard some of the disclaimers on the commercials? The drug side effects sound worse than what they are treating!) and the cost.

In most cases it is a choice – Go on the drugs, or change your lifestyle. Choose to go on the drugs, and it can be a never ending cycle. We have had clients that were on 7 or 8 different meds when they started with us, which just amazes me! The good news is when they put the effort into changing their lifestyle, the number of drugs they are on often go down or disappear entirely! Get Fit NH Bootcamp is an investment that pays off big time!

Thanks to Mary for sending us her success story, a progress report on the great work she is doing.

Keep it up Mary!

Mary is shy, so she sent Fox and Mulder Instead!

“Hi Dean, I’m writing to share a success story with you.  In August of 2010 I went to my physician for my routine wellness exam, which, of course, included the standard bloodwork. My results were less than favorable, as my cholesterol was pretty high at 275.  My triglycerides were 79 and HDL was 76 which were both really good, but my LDL was 183, which wasn’t.

Because my HDL was really good, my doctor told me to take a low dose aspirin every day, and plan on going on a low dose cholesterol medication upon my next yearly exam.  

Well, I went back this past week and was met with some very favorable news:  My overall cholesterol level has dropped to 234 and my triglycerides are at 60. My HDL, or good cholesterol is even better at 83, while my bad cholesterol has dropped to 139.  Although the LDL is still high, it is significantly lower than last year. I was elated when he told me that I would not have to go on the medication.  

This is just more proof that what I am doing in bootcamp is definitely working!  I want to thank you for all you do for us. I’ve come to you many times with questions and concerns regarding my health, nutrition, injuries etc and you are always happy to explain and enlighten me regarding these issues. I’ve been with Get Fit NH for two years now and am looking forward to many more.

Keep up the good work and Thank you for keeping me healthy!!” – Mary M.

Recovery Is Where The Magic Happens

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Does your “gym” have a training philosophy?

Now I know bricks and mortar don’t philosophize about much of anything, much less even care if you show up, and unfortunately the guy that owns them probably doesn’t either.

But we do.

Care if you show up and have a training philosophy.

Beyond the sets, reps, exercise selection, intensity, frequency and myriad other factors that go into program design there is one that is often overlooked and misunderstood.

Recovery.

You don’t get stronger, faster, and leaner in the gym. That’s just the beginning of the process. It’s what you do after you train (and I am making the assumption you are training appropriately hard, not just going through the motions) that makes all those things happen.

  • Post-training and overall nutrition
  • Sleep
  • Other recovery techniques such as massage, myofascial release, ART – to name a few.

Which get me back to our training philosophy, which dictates that we take a week off from regular training about every 8 to 12 weeks.

It is part of your programming, and it is a big part of your ability to continue to be able to train with intensity and injury free.

So don’t ignore it!

Next week  (August 29th to September 5th) is our last full recovery week until December, so take advantage of it, rest and recover, and return with a vengeance!

Additional Recovery Resources:

I HATE Recovery Weeks!

Rest, Recover and Regenerate – It’s NOT optional

Recovery Nutrition

As always your coaches are here to answer your questions and guide you through your Get Fit NH Bootcamp withdrawals! :)

Make It Happen!

Coach Dean

Used Book Store Sign – “Affordable Time Travel”

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I’m out driving this afternoon and I see this sign near the road that was not there last week. You’ve all see similar signs, they are tacked up on a stick written in permanent marker on a thin piece of cardboard. This one had a catchy saying. “Used Book Store- Affordable Time Travel”. Books are in fact a way to ‘Time Travel’. You can go anywhere, be anyone, experience anything, whenever you want to. The possibilities are endless.

What would I put as a sign outside of Get Fit NH Bootcamp? “Make It Happen” of course. At the end of each training session we shout to each other – Make It Happen! You see it on our t-shirts and jackets. Make It Happen is a lifestyle. It’s how we live.

For each of us we’ve determined how many bootcamp training sessions we will make happen each week. This is an important time we set aside to help take care of ourselves. But what do you do beyond the 1, 2, or 4 hours of training? What about the other 165 hours in a week?

There are certain things we can control within our lifestyle. Our lives are impacted by the people we hang around with, they ‘ll help form our character. The things we do in life or don’t do impact our bodies. How much sleep we get and the amount of water we drink will touch the makeup of our life. Even the food we eat effects our lives.

All these and more make up our 165 hours outside of Get Fit NH Bootcamp. Do we still wear the ‘Make It Happen’ sign during the other 165? Do we eat supporting our training and our health? Do you plan for enough sleep? Most of us admit to not drinking enough water.

So what is the sign you hang up near your desk at work? “Be back in ten minutes”?

What sign do you hang around your neck while at home? “Do as I say, and not as I do”?

And when you are alone? Do you have a sign? What drives you to binge or not binge when no one is looking?

Think about it. Your Get Fit NH time is planned and designed to have the highest impact along side a supportive 165 hours outside of the gym. What sign do others see when they look at you? What sign do you want them to see?

With the ‘Make It Happen’ lifestyle sign the possibilities are endless!

Don’t just say it…live it.

Make It Happen!

Coach Nancy

Spartan Sprint Starts Recovery Week Off Right

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Its not too late to join us in Amesbury, MA for the Spartan Sprint on Saturday, August 27th. Dean and I are in the 2pm wave. In fact here is a coupon code for $10 off your entrance fee – 2111  The Warrior Dash was held here in June and it forever changed the way I look at 5ks.

Recovery week is scheduled for Monday, August 29th – Monday, September 5. While we love to see each of you weekly we know for  your best health and training ability we design “Rest” weeks into the training calendar. For some of you who need a bit of convincing jump on over to I Hate Recovery Weeks!  If you’ve trained with us for any length of time you’ve discovered the benefits and joys of recovery week.

How can you best use recovery week?

You’ve already set aside the hour to train your body, here’s 20 different ways to use that hour during recovery week:

  1. Plan your meals and snacks for the week
  2. Find a new recipe and try it
  3. Have a massage at Chichester Massage and Body Works (remember Get Fit NH members receive a special price, just ask)
  4. Go for a hike with your family
  5. Roll on a tennis ball
  6. Spend extra time with your kids and spouse
  7. Prepare your ingredients to make next week’s mealtime easier and faster
  8. Sleep in (especially for those crazy 5am-ers)
  9. Stretch
  10. Take a bike ride
  11. Have game night with your family
  12. Invite friends over for dinner
  13. Foam roll
  14. The dog needs some attention too
  15. Stretch with a purple band
  16. Go dancing
  17. Catch up on  your reading
  18. Do some activity that has been on your To Do list for a while
  19. Go Fishing
  20. Miss Get Fit NH terribly :)

To your best health,

Coach Nancy

 

 

Thank-You For All You Do

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Just want to congratulate all of you who participated in the Rock ‘N Race back in May. We had many clients run on many different teams, and I am especially honored that all of you are being honored as well.

Because of the generous support of all the members of the “Get Fit NH & Beat Cancer” team, who raised a total of $3967.00 for the Payson Center, we have the opportunity to inscribe a tree marker in the Tribute Courtyard at the Payson Center for Cancer Care.

This permanent tree marker will be inscribed as follows:

In Honor of All
Fighting to Win
Get Fit NH Bootcamp
 

Once again thank you for your generosity to this important cause and for being part of our lives.

Dean and Nancy

The Payson Center for Cancer Care makes a meaningful difference in the lives of people with cancer and their loved ones by providing complimentary care, financial and nutritional counseling, and social work through the HOPE Resource Center.

 

 

Now Available – PN & Resistance Bands

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Just a quick note regarding some additional inventory items we will be (aiming) to keep in stock, per your – our valuable clients – request! We’ll help pick up the shipping, so don’t miss out.  Don’t forget that we stock UMP Chocolate and Vanilla for our clients at the best price anywhere, so don’t buy garbage protein or pay too much – we got what you need!

New Items:

Precision Nutrition V3 – THE standard in nutrition for fat loss, sports performance and just overall great health! This is the system that Coach Dean used to lose over 80 pounds and still uses to maintain. Coach Dean was the first PN Certified Nutrition Coach in the State of NH.  Price – $97

Purple Resistance Bands from Performax – Dave Schmidtz has developed what we have seen to be the best constructed, most durable band on the market, and the “purple” is fantastic for the recovery stretching and flexibility work we know we need to do more of!  Price – $20 ea.

These items are due in next week, please click the item links for more info.

Make It Happen!

Dean & Nancy

Sugar: Sweet to the Lips, Killer on the Hips

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Ok now that I have your attention, there’s a lot more to eating excess sugar than the extra pounds it packs on.

You may not want to hear it, but if it seems like you are constantly fighting off illness, the amount of sugar you are eating probably has a lot to do with it. Studies show that eating 75-100 grams of sugar (the amount in two 12 ounces sodas) can suppress the bodies immune system, and simple sugars like table sugar and honey can cause a 50% drop in the ability of white blood cells to engulf and destroy bacteria. This effect starts about 30 minutes after ingestion, and can last up to 5 hours. If you are constantly feeding your body sugar-laden foods, you are probably going to get sick a lot more often.

Other factors that weaken your immune system include stress, lack of sleep, lack of exercise, and being socially isolated. The choices we make in these areas directly affects how healthy we are.

When you train with Get Fit NH Bootcamp, you are directly affecting three of those factors:

You are exercising in a fun, team-oriented atmosphere, which in turn helps relieve stress – well done! As far as the sleep goes you are a bit more on your own, but turning the TV off before midnight would probably help!

But I digress, so let’s get back to taking care of that sweet tooth.

Here’s just a few of the names of sugar you will find on the back of a food label, and they all have the same affect on your waistline and your overall health:

Barley malt
Cane juice crystals
Demarara
Dextran
Dextrose
Diastatic malt
Diatase
Ethyl Maltol
Fructose
Fruit juice
Galactose
Glucose
Golden syrup
Lactose
Maltodextrin
Maltose
Malt Syrup
Maple Syrup
Molasses
Muscovado
Panocha
Refiners syrup
Rice syrup
Sorbitol
Sorghum
Sucrose
Treacle
Turbinado

Go to your cupboard right now, pull out that box of cookies (that are there for the kids of course :) and see how many of these you can find!

Here’s another way to look at sugar. I found this eye-opening website called SugarStacks.com

What they have done is stacked up sugar cubes to illustrate how much sugar is in many of the common foods we eat. It is incredible how much sugar we can consume without even realizing it, even in so called “healthy foods”. Here are some links to specific pages on the site:

Low Fat Foods

Breakfast

Snacks

Beverages

Shakes

Desserts

and while eating fruit can be a very good thing to do, you still have to watch your overall sugar and calories

Fruit

You probably aren’t going to get fat eating carrots

Another cool thing SugarStacks.com has done is offer some perspective on a “high sugar” vegetable – carrots. Take a look at how many carrots you would have to eat in order to get as much sugar as in some favorite beverages and snacks

Carrot Comparison

That’s a lotta carrots, and the bottom line is that it’s a lot easier to down a mocha latte and a cinnamon bun, with all the extra sugar, fat and calories than it is to eat whole, natural, vitamin rich and health supporting foods.

How much sugar are you eating? If you don’t know, it’s time to find out, and then do something about it!

For more info on the health affects of sugar and how to beat the sugar craving, read Dr. Al Sears article on sugar here

Make It Happen!

Coach 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.

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