Betty Makes It Happen!

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I joined Get Fit NH Bootcamp last summer after I had been a Facebook fan for over a year. I was getting their email updates and checking out their Facebook page weekly.

I read the word Bootcamp and at the age of 53 was afraid it would be for the very young and fit. My daughter Jessica Bates (who is young and fit) joined and encouraged me try the 2 weeks free! I said sure I will try it as I have nothing to lose!

Once I tried it I realized this is not just for the young and fit and I personally do not think “Bootcamp” describes the program. In Epsom Nancy Carlson is our coach and she is Amazing, Beautiful, Cute, Delightful, Energentic, Fantastic, ……….. No matter what your fitness level is she will keep you working towards your goal-no one is  left behind.

We have young members and older members, members that have had babies, surgery or an injury. Nancy works with each member and specializes their workouts each day. I have gotton stronger and I am doing things I thought were impossible. Try it like I did and you will love it! – Elizabeth Holmes

Thanks Betty!

Award Winning Fitness Bootcamp Announces “Sizzlin’ Summer Slimdown 2011″

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Get Fit NH Bootcamp, awarded “Best Gym in Concord” in 2010, is excited to announce the start of Sizzlin’ Summer Slimdown 2011 (S32). Last years “Sizzlin’ Summer Slimdown” winner Melissa Tyler lost 10.9% of her bodyweight and took home a prize package worth over $1000. We are looking forward to seeing the amazing transformation of the winner of S32!

Everybody knows that it’s difficult to find the motivation to both get and stay in shape. Friendly competition is a powerful incentive to push people to achieve things far beyond their wildest fitness aspirations. Nancy Carlson, co-owner of Get Fit NH Bootcamp says “It’s great to get a group of motivated people together to work diligently to achieve something extraordinary. Entering the Sizzlin’ Summer Slimdown contest essentially puts you in a position for success. The built-in social support and accountability plus coaches who really know how to help you succeed keeps you focused on the task at hand. People love to win stuff! Nothing beats a little extra incentive to keep your eyes on the prize.

Besides just seeing who loses the most weight, the Sizzlin’ Summer Slimdown awards participants for actions taken toward their ultimate goal. The coaches at Get Fit NH Bootcamp know the clients who progress most quickly have common traits; they are accountable to their goals, to their training, and to their nutrition plan. The contests top prize will go to the participant who proves best at staying focused on those tasks.

Get Fit NH Bootcamp loves giving things away and recognizing client achievement. Nancy claims: “A transformation contest provides that extra incentive that many people need to push out of their comfort zone to finally make the complete commitment to change their bodies, and to change their lives. The fact of the matter is that the group as a whole achieves better results than they would have without the friendly competition that constantly pushed them to get better. And that’s what it’s all about – a total team effort to achieve one objective!”

The Sizzlin’ Summer Slimdown’s total contest package is offering over $1,000 in prizes. The contest period will run 8 weeks, from March 14th 2011 to May 6th, 2011. To learn more about this contest, please email Nancy at nancy@getfitnh.com or give her a call at 603.344.2651. For a free 2-week trial to her Epsom/Concord boot camp to experience the best personal training in NH, please visit http://www.GetFitNHBootcamp.com.

Nancy Carlson is the co-owner of Cr8 Health & Fitness, and a Certified Personal Fitness Trainer and Youth Fitness Specialist. As a busy mom of six, she understands what it takes to integrate a healthy lifestyle into a hectic schedule. Nancy was recently named “Best of the Best” Fitness Trainer by readers of NH’s Hippo Press. Nancy is also a fitness boot camp instructor and runs the highly popular Get Fit NH Bootcamps (www.GetFitNHbootcamp) with her husband and co-trainer Dean in Epsom, NH.

Theresnowstoppinus at the Wicked Winter Workout!

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We had a great time at the 1st annual Wicked Winter Workout!

A very cool (very, very cool :) training session followed by a healthy hot breakfast to thaw out a bit (complete with Nancy’s secret “frosting” recipe).

Thanks for the good times!

Problems and Solutions

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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

Fitness Starts Between Your Ears

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Jack Lalanne at Age 71

“Fitness starts between your ears,” said Jack LaLanne “You have to figure out what you want and then go ahead and do it. Your body is your slave.”

Jack, who passed away at age 96 this week lived fitness for longer than anyone I have ever heard of. He truly practiced what he preached.

In honor of Jack, join me in embracing life, in taking charge, in making good choices everyday.

Here’s Mine:

  • I choose to eat more veggies not pushing them aside.
  • I choose to eat baked or grilled not fried foods.
  • I choose to plan my meals and snacks each week. My life will be so much easier with a plan in place that allows me the flexibility to change it instead of being tossed around by the uncertainty of what the next meal holds.
  • I choose to drink lots of water. Water is important for our bodies. It acts as a regulator of all our body’s systems. Metabolism, temperature, a detox agent, alleviates constipation, a lubricant for our joints, a base for saliva, and much more.
  • I choose to take a multivitamin. I know I don’t eat perfectly 100% of the time so I want to supplement my intake with a quality multivitamin.
  • I choose to get a healthy amount of sleep each night. Our bodies do not shut off when we sleep instead they use this time to replenish, repair, and refuel.
  • I choose to avoid fad diets – instead I will make the changes to the way I live that will last a lifetime.
  • I choose to eat smaller portions and skip second helpings.
  • I choose to show my family and others the value of an active healthy lifestyle. When planning a family outing try hiking, skiing, bowling, or biking instead of centering it around the TV or computer.
  • I choose to take my training seriously. I will not exchange one trip to the donut barn for a workout session.

Everyone has choices to make each day. Choices about the foods we eat or don’t eat, the people we choose to inspire and motivate us, and the activities I participate in.

I choose to Make it Happen.

What about you?

To your best health,

Coach Nancy

Get Fit NH Bootcamp 3.0

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Get Fit NH Bootcamp 3.0On May 8, 2008 we held our first training session with 9 crazy people (some who are still with us) out in a grassy part of our backyard.  We had an absolute blast getting our face in the dirt, getting wet when it rained, running around our house – good times!

Get Fit NH Bootcamp was born.

It really was like military bootcamp in a lot of ways. Back in the “early days” we had a training manual from our friends Cynthia and Keith down at Cynergy Crossfit in Hanson, MA, the couple who introduced us to the “fitness bootcamp” concept in the first place. Although our training philosophies are not the same, we owe them a debt of gratitude for so freely sharing their time and knowledge with us. This is the phase I would call “Get Fit NH Bootcamp 1.0″. Back then the training was mostly calisthenic based – very little equipment, body weight intensive. Effective, but as we learned, limited in long range effectiveness.

Bootcamp 2.0 came about 6 months later. We built and opened the first of our two training facilities in October 2008. With the winter months ahead, we revamped our training, shortly after that introduced “Sven”, and over the  next couple years added more tools (such as resistance bands, TRX, Kettlebells). We opened a new location in Concord and thanks to our incredible clients outgrew that and moved into a larger facility in Concord. One of the things that our clients continue to tell us is that they love the fact they never get bored, and our training philosophy was largely built around keeping the training constantly changing. Our clients have seen incredible results and the training has proved incredibly effective.

So if it ain’t broke, why fix it?

Toward the end of last year Nancy and I began to have discussions regarding our training, not because it is necessarily broke, but because we wanted to make sure it was the best it could be!

We sat down and crunched the numbers; since May of 2008 we have approximately 40,000 training hours (that’s a bunch) with our clients. We have attended numerous conferences, earned additional credentials in both training and nutrition, read dozens of training books, listened to CD’s and have an ever expanding library of training resources and DVD’s. We have added staff (CJ, Tyler and Dennis) and gathered their input and viewpoint.  We have learned and continue to learn how to design the most effective training for our clients.  We have collaborated with and mentored under some of the finest coaches in the country and even world.  As we have grown, our training has changed to reflect both the latest science AND (sometimes more importantly) the proven real world effectiveness as shown with our clients results. Our long time clients have seen this shift, sometimes noticeable, sometimes not so much.

Hi Dean & Nancy,

Last June when I signed up for my 2 week trial of Get Fit NH Boot Camp I really did not know what to expect. There was a girl I worked with that encouraged me to try it out. I would hear her come up the stairs ever so slowly, then pause outside my office door (she looked like she was in a lot of pain from something). I asked her if she was okay?

A few days later the same thing happened and she told me that she was going to boot camp. She said she had lost 20 pounds and I should try it out. So I took her advice and tried it. The first week was painful but I did not let it discourage me. I went the 2nd week – still painful but not as much. I was determined I was going to keep going. I find myself getting stronger and stronger. Accomplishing things I never thought I could.

I felt very good about the whole thing when I got on the scale for my 2nd fitness evaluation and I had lost 15 pounds. I had been trying everything and it just wasn’t working for me. I really do enjoy going and I even look forward to it. I find myself with a lot more energy and just happy again. I have a wedding to attend next September in Oregon for my niece and I have already bought a dress – 1 size down from what I would normally wear. I really hope that about a month before the wedding that I will either be bringing that dress to be altered or getting a new one in a smaller size. Keep pushing me – I have goals to attain!!!

Terry Reed

So here it is…

Bootcamp 3.0!

In fact our clients are experiencing it already. A radical new philosophy? Not at all, but rather the culmination of what we have learned to date about training, human physiology and performance, body composition and just plain having fun training!

We are committed to delivering the most effective group personal training anywhere, and to the concept of continual and never ending improvement (Kaizen).

And here’s the best part – you still won’t get bored! :)

We are excited about these changes, and are confident that our clients, who already get tremendous results, will crank their training up to a whole different level.

We look forward to seeing what you are going to accomplish this year.

Make It Happen!

Dean, Nancy, CJ and Dennis

Here’s What YOU Say About “Making It Happen”

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Make it Happen.

Each day after bootcamp our team theme is shouted for all to hear. “Make It Happen!” That same theme is boldly printed on our gym walls, our t- shirts and sweatshirts.

So what does “Make it Happen” mean?

“Make it Happen means……Getting back up no matter how many times you fall down; Not silencing the voices in your head, but changing the message.” Said Dorothy at the 5AM Gang in Epsom.

Donna said “Make It Happen means, so much more than my workout with Get Fit NH. These words guide my every thought and my every move.”

Gary at the 4 PM Happy Hour class said “Make It Happen means……… 
making a commitment to yourself to succeed.  For most people a resolution to achieve an objective is usually all too easily excused by extenuating circumstances.  Choosing to overcome and “make it happen” with your physical being, sends a huge message to your subconscious that you can accomplish whatever you desire. This leads to an increased confidence in your ability to succeed in virtually every area of your life. “

Steph from 5AM says “ Make It Happen means getting out of bed when the alarm goes off at 4:00 am each morning the doors of the gym are open! Its knowing that even on the days I fail… I WILL Make It Happen the next day!! Making It Happen means I can be PROUD of the calluses I’ve earned.”

At the Ladies class in Epsom Robin says, “Make it Happen means doing what needs to be done with out any questions“

Katie sums it up “Make it Happen” means to me– that I have to DO something… This isn’t about what others can do for me. If I want to be healthy and active then I have the responsibility to “MAKE IT HAPPEN” because it isn’t gonna “happen” on it’s own!!

Shouting “Make it Happen” is not the end all. We can’t wait for all the stars to line up into perfect order. Make it Happen is not just for bootcamp, its how we live life.

How Do YOU Make It Happen?

To your best health,

Coach Nancy

You Made It Happen in 2010!

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Check It Out – You Guys Are Incredible!

What’s The Big Deal About Exercise Anyway?

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So you’ve slacked off a bit and avoided exercise.

Maybe your job demands too much of your time or you simply fell out of the routine. I have good news for you. Whether you’ve taken off one year, ten years or haven’t exercised a day in your life – it’s never too late to start.

You see there are problems with living a life devoid of exercise.

Big problems.

Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.

Why Should I Start Now? You’ve heard about the benefits that consistent exercise bring, but what if you haven’t been consistent? Should you even start at all?

This has been the subject of many medical studies and the results are unanimous:  Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It’s no wonder that Dr. Robert Butler, of the National Institute on Aging, once said “If exercise could be put into a pill, it would be the single most prescribed medicine in the world.” Imagine if a pill could offer all of these benefits (without harmful side effects):

  • Substantially reduces the risk of coronary heart disease and osteoporosis
  • Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
  • Helps to achieve and maintain a healthy body weight
  • Contributes to healthy bones, muscles and joints
  • Helps relieve anxiety and depression
  • Promotes well-being and reduces stress
  • Is associated with fewer doctor visits, hospitalizations and medications
  • Helps prevent and treat chronic medical conditions associated with old age
  • Increases energy levels and promotes sound sleep
  • Strengthens immune system

I know that I would take that pill – wouldn’t you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life. Excuses, excuses, excuses… I know what you are thinking. Those benefits sound great, but I can’t exercise because:

  • Exercise is painful. Not if you do the type most suitable for you.
  • Exercise is boring. Most people who exercise find it to be quite enjoyable.
  • Exercise takes too long. It only takes 30-60 minutes a day.
  • Exercise is confusing. Not when you work with a trained professional (me).
  • Exercise is for young people. Studies have shown that exercise benefits people of all ages.

Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:

  • Make a Commitment

You know the meaning and value of a solid commitment. It’s in your blood. So don’t view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it. A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise – who knows, they may join you.

  • Set Reachable Goals

This is an immensely important ingredient to your success. Don’t start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed.

Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.

  • Rearrange Your Schedule

They say that you can’t teach an old dog new tricks. This may be because his schedule simply didn’t allow for it. The truth is that as we age there is a tendency to become ‘stuck in our ways.’ The thought of rearranging your schedule may leave you a bit squeamish. Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise – you simply need to find it. Your class time at bootcamp is an appointment- keep your appointments.

  • Increase the Challenge

You should start your exercise program with the thought of easing into it. Since you haven’t exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn’t turn it on and instantly slam down on the gas would you? You need to warm it up. However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.

I want to help you achieve all of the benefits that consistent exercise can bring you.

To your best Health,

Coach Nancy

A Quick Breakfast Boost – Vanilla Frosting!

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Let’s face it, breakfast is a pretty tough meal to get in your three essential elements of good nutrition…protein, produce and water.

I love eggs and they are a fantastic source of protein, and omelets are pretty quick and easy to make, but even I like to change it up once in awhile.

Here’s a quick tip to up your protein that is fast as lighting and goes fantastic on top of a bowl of hot cereal.

“Vanilla Frosting”

Just mix 1/4 cup of plain yogurt with 1 scoop of vanilla UMP (Ultimate Muscle Protein – In Stock Now :) – if you need to, add a little water until the mixture is a little thinner than cake frosting consistency.

Spoon it on top of your oatmeal in the morning – it adds great flavor and about 22 grams of lean protein to your breakfast!

Here’s a recipe from “Gourmet Nutrition” that uses “vanilla frosting” on top – it’s one of my favorites – enjoy!

Orangealicious Oatmeal
½ cup water
½ cup orange juice
½ cup oatmeal
½ orange, cut into small pieces
1 Tablespoon flaxseed
¼ cup plain yogurt
1 scoop vanilla protein powder (UMP is delicious)

In a small pot bring water and orange juice to a boil. Add the oats. Reduce heat to low, cook for 7 minutes until liquid is absorbed. Stir frequently. Remove from heat. Add oranges and flaxseed. Combine yogurt with protein powder, pour mixture over oatmeal and serve.

Dean

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