When you use the word “can’t”, you are not only setting yourself up to fail, but you are practically assuring it.

I mean really, what is the point of telling yourself over and over – “I can’t do ____________”?

I think it’s an ego thing. After all if I don’t try, I won’t (can’t) fail. I mean who wants to be a failure?

Sometimes I wonder which takes more effort – Thinking of yet another excuse why something isn’t possible, or scraping myself off the ground and attacking it again.

Now maybe you are saying to yourself – “But I really can’t do that chinup you asked me to, I am not physically able”.

And I ask in return “Does that mean you never will be able to do it? Are you willing to put in the effort to make it happen?” Because if you have two arms (or even one) it can happen!

That’s just one example – The principle applies to training, eating, working, anything!

And I’m not talking about any secret, or laws, or anything else.

It is just a fact – make it happen in your mind first, then take daily action.

I leave you with a poem, one of my favorite pieces of literary art. Don’t just read it – Live It!

You Can if You Think You Can!

If you think you are beaten, you are.
If you think you dare not, you don’t.
If you like to win, but you think you can’t,
It is almost certain you won’t.

If you think you’ll lose, you’re lost,
For out in the world we find,
Success begins with a fellow’s will.
It’s all in the state of mind.

If you think you are outclassed, you are.
You’ve got to think high to rise.
You’ve got to be sure of yourself before
You can ever win a prize.

Life’s battles don’t always go
To the stronger or faster man.
But sooner or later the man who wins,
Is the man who thinks he can.

—C. W. Longenecker

Make It Happen!
Dean

It was a lot of fun to change things up for a day, get a little creative, have some fun and best of all – get a great workout – all using a pumpkin!

Many thanks to all of you who came to visit that day – we appreciate getting to meet you and show you why so many people choose “Get Fit NH” bootcamps to train.

Here are a few shots from the days activities:

If the yard looks like a construction site, it’s because it IS a construction site. 

You can get a glimpse of the building with the roof on it in the background.

Anyway, on to the mornings activities.

This morning we were playing cards – the “Get Fit NH” bootcamp way.

Remember playing the game “WAR” when you were a kid?

Well here’s a video that shows how WE play that game…

What are you waiting for? 

The time to get moving toward the healthy, fit new you is TODAY!

You can do the same old boring thing at the gym, like a hamster on a wheel. 

Play with all the shiny gizmos and gadgets, widgets and watchamacallits.

Or you can genuinely Get Fit with us – and have a blast doing it!

Register for the next session now!

A French woman, upon seeing Picasso in a Parisian restaurant, approached the great master and insisted that he put down his coffee and make a quick sketch of her. Graciously, Picasso obliged. When he was done, she took the drawing, put it in her handbag, and then pulled out her billfold.

“How much do I owe you?” she asked.

“$5,000,” was Picasso’s reply.

“$5,000? But it took you only three minutes!” she exclaimed.

“No,” Picasso answered. “It took me all my life.”

Now the point of the story in the newsletter was that great skill takes a lifetime to achieve.

Mastery takes a great amount of effort and continual refinement.

And when you find someone who has mastered that skill, the reason that it looks easy was because of the thousands of hours practicing the skill.

But how does that relate to your fitness and weight loss goals?

Perfectly!

You will be doing yourself a HUGE favor by fixing this thought in your mind right from the get go -

“A healthy lifestyle is a lifelong journey, not a short term fix.”

You see, many of us want everything to happen NOW!

Fast food, quick oil changes, express line checkouts. The list goes on and on…

We just don’t like to wait for anything.

But consider this…

Many of our clients come to us to lose weight, or more to the point – lose bodyfat.

But then if that 25 (or 50, 60…whatever) doesn’t come off in a month, discouragement sets in.

When that happens, I usually ask them “How long did it take to get where you are at now?”

Most of them don’t even answer, because they get the point.

It was a steady, consistent pattern of overeating and/or lack of training that has left you overweight, tired, and frustrated with your appearance.

On the flip side, it is a steady, consistent pattern of supportive nutrition and regular efficient training that is going to get you the body you’ve always wanted.

Put in a simpler, blunter way – “You didn’t get overfat in a month, it’s going to take you more than a month to lose that fat.”

Don’t get me wrong, if you are willing to make the changes necessary, you can and will lose bodyfat very quickly.

But you won’t lose it all overnight.

As trainers, Nancy and I live the lifestyle that we teach.

But it didn’t happen for us overnight either, or even all at once.

• Daily exercise.
• Preparing meals ahead of time.
• Cutting out excess carbs and junk food.
• Restorative session such as stretching and massage.

These are all part of our lifestyle now, but it did take work to get there.

And we are still learning, and will be for the rest of our lives.

At our “Get Fit NH” Boot Camp,  you not only get a great workout, you are establishing the habit of regular exercise.

Some of our clients come for one session at a time, as a way of breaking a plateau or getting out of the same old routine.

But the vast majority come month after month.

Why?

Because it is one less thing they have think about in their life.

There is a time and a place to be every training day.

There are people (coaches and training peers) who expect you to show up an train hard every day.

It is a place where questions about how to fit supportive eating into a busy life are asked and answered.

It is a place where we just flat out have fun. Laughter really is the best medicine!

And you get 4 weeks of training and coaching for the price of 2 or 3 hours of personal training at your boring gym.

So what are you waiting for?

Mastery takes a lifetime to achieve, but you have to take that first step.

September classes are filling up now, so don’t delay. Register today!

It’s August, and as you probably know, the Olympics in Beijing China start in just a few days.

Most of us are not heading to China.

But that doesn’t mean we can’t have our own Olympic games.

Nancy has set up a challenge for us at our support site over at http://cr8health.ning.com

Will you earn Gold, Silver or Bronze?

No matter which one you earn, you will be fitter than when you started, and that’s always a winner!

If you haven’t signed up for your fr*e account, you are missing out.

Nancy does a great job keeping the site fresh with great ideas, and our group has made friends all over the country that are also striving to look and feel great.

Head on over and Go for the Gold….today!

Please visit http://GetFitNHbootcamp.com for class times and registration information.

I saw her last weekend, and she couldn’t wait to tell me!

After 1 month - 16 one-hour training sessions, her total body measurements were down eight inches!

She was thrilled, and it won’t be the last time she will see that kind of progress.

You see, she had been training for quite awhile without seeing progress she was happy with.

One month at Boot Camp changed all that.

What makes our fitness bootcamp a solution that can work for “Every Body”?

A comprehensive system of:

We just finished up the June classes last Friday, and we are all taking a well deserved week off. Some of these guys have been at it for eight straight weeks, and backing off on the workouts for a week will help prepare us physically and mentally for the next class.

Train, recover, repeat. It’s simple, but not necessarily easy. Building in periodic rest periods is crucial to long term results and injury prevention.

Once this week is over, we will be recharged and ready to get back at it.

Check out some pictures of our June classes and the awesome job they did here:   June 2008 Boot Camp Pictures

Are you in the picture?

You can be next month if you get on board and register today!

See you July 7!

We are finishing up week 1 of the June “Get Fit NH” Boot Camps, and I have to tell you, these guys are awesome.

They all work hard, are getting outside the comfort zone, the soreness is wearing off, and they are already telling me they are getting fitter.

We took a few shots of yesterday’s workout, and I put them up at our support site.
 
Just a brief glimpse of hard work and fun – We call this workout “Teaming with Toys”.

If you haven’t gotten on board with the support site, I would encourage you to join – doesn’t cost you a penny.

Perhaps the most crucial component to reaching your fitness goals is having a good support system in place.

That’s why Boot Camp is so effective – There are others going through the same thing you are.

We encourage each other, and also kick each other in the pants.

Check out the photos here: http://cr8health.ning.com (scroll down a little)

Then get off the sidelines and join us.

I like this quote.

“Do what you always did, get what you always got.”

Is it time to do something different?

To summarize – The Average Boot Camp Member:

Could do 18 more pushups – an increase of 115%…

Did 12 more situps – an increase of over 59%…

Got down and did 11 more squats – 32% more…

Almost doubled the amount of burpees, from 8 to 15 – a 97% increase…

And shaved 18 seconds off their 1/4 mile run…Way To Go!

Our June Classes are starting soon…

When are YOU going to join a Get Fit NH Boot Camp?

That you just don’t “feel” like working out?

You are a bit run down and tired?

If you don’t, there is one of two reasons.

#1 – You are managing your training and recovery properly.  Good Job!

#2 – You don’t get enough exercise to actually get tired. Yeah, I’m talking to you…

Anyway, back to that “tired” feeling.

It could be that your body is not recovering optimally from your training.

You see, training and recovery are two sides of the same coin.

You can’t have optimal results without both.

And sleep is a huge part of recovery. You NEED enough sleep to recover.

The quantity and quality of your sleep are both important.

7-9 hours a night, every night.  (Quantity)

You also need to get a good night’s sleep. Restful, undisturbed sleep is a key factor to good health. (Quality)

Sleep better – recover better. It’s as simple as that.

Take a look at the article Nancy put together for her Family Fitness newsletter.

Then get some sleep.

————————————————

Better Sleep -Simple Steps for Snoozing
Nancy Carlson, CPFT

The perfect night’s sleep is everyone’s dream but few actually achieve on a regular basis. These simple steps could be the key to your perfect night’s sleep.

Before Bedtime
Establish a bedtime ritual to wind down and stick to it. Get in the habit of doing the same activities 30 minutes before you climb into bed. A warm bath touched with a few drops of lavender oil in the water will enhance your relaxation. Also try to avoid stressful stimulation from the evening news or violent movies, instead listen to soothing music.

1. Avoid Stimulants
   Stay away from tobacco, caffeine, alcohol, and sugar, particularly in the afternoon and evening. Don’t eat anything two hours before bedtime unless you need a protein snack to deal with a low blood–sugar problem.
2. Sleepy time Snacks
   There’s a reason everyone wants to take a nap after that big Thanksgiving meal. Turkey is loaded with the amino acid tryptophan that manufactures serotonin, which is crucial for sleep. Tryptophan is also abundant in fish, dairy, eggs, bananas, figs, pineapples, nut butter, and tuna—all good foods to eat in the evening.
3. Consider Vitamins
   Vitamins B complex helps in the conversion of tryptophan to serotonin, so a good vitamin B supplement along with at least 200 mg of vitamin C is sleep insurance. A calcium/magnesium supplement can also be effective for relaxing tense muscles.
4. Helpful Herbs
   A cup of chamomile tea is a soothing way to end the day. It has a tranquilizing effect, induces sleep, and improves sleep quality.
   St. John’s wort enhances both serotonin and melatonin which helps you stay in deep sleep longer.
5. Expend Energy
   A walk, a run, working out at the gym—they all produce endorphins, which help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.
6. Create a Sleep Sanctuary
   Make your bedroom a quiet place Keep the room dark and cool. Remove the TV, computer, and even the clock if these items make you restless. A comfortable bed and pillow are going to be key items if you want to sleep well.

Relax—you’ve earned it. You’ll be just a nod away from sweet dreams.

References:

Your Health Spring/Summer 2008 Volume 13, Number 2

————————————————

P.S. June Boot Camp starts next Monday! There are only a few slots left, so get your registration in today!

Our first camp of the year kicked off Monday, and we are having a great time – working really hard – but still having fun.

Who’s at this camp?

Well, we have both men and women – some fit, some not so fit. The youngest is 20 years old, and the…ahem…most mature is 49.

Some want to lose weight, others want to keep up with their kids, and others are looking for better athletic performance.

What they have in common is the desire to hurt their trainer after each workout. (Not really…I hope)

We split into two teams today and has some friendly competition.

What did we do?

I can’t spill all the beans, but here are a few examples:

• Sled Drag
• Slam Ball
• Sandbag Carry
• Divebombers
• Inchworms
• And a lot more…

Sure beats zoning out on the elliptical, I can tell you that.

The feedback we are getting over the first few days is tremendous…I’ll get some pictures up soon.

So what are you waiting for?

Head over to GetFitNHbootcamp.com and register for our June sessions – we are adding an evening class in order to make sure you can get here.

First come, first serve…and registrations for June are already coming in.

See you there!

Eight brave souls took the challenge, showed up at 5:00am, and got started on the path to more energy, better fitness, and a healthy lifestyle.

Fitness Bootcamp is a great way to get your fitness program jump started, at about 1/6th the rate of personal training.

You can’t beat that.

And group training is a lot of fun.

Everyone has their own strengths, and it’s fun for me to watch each group come together and help each other out.

I have to have a thick skin though; I do tend to get a few dirty looks and choice words thrown my way.

We are signing up for our June classes now, so head on over to http://getfitnhbootcamp.com and sign up today.

It’s time to get off the sidelines and into the game.

I’ll keep you updated on how it’s going.

See you soon.

Nancy and I had the opportunity to do an interview on WXKL 1450. The volume is a little low to start, but we get warmed up after a few minutes. We focus on helping low back pain with stretching, but also talk weight loss, personal training and more. Click Here:

Thanks to Deb Klaiber for doing the interview, and the station for having us!

You see it’s not Thanksgiving day, or Christmas day that stops or reverses our fitness progress, it’s when we use the holiday season as an excuse to slack off on our good nutritional and exercise habits.

Thanksgiving to New Years stretches about 6 weeks, about 12% of the year. Just about enough time to undo everything you have done for the entire year, or worse!

How long does it take to lose 10 pounds of bodyfat compared to how long it takes to put it back on? Do you really want to start over?

What are some strategies to get through the holidays and keep on progressing with our healthy lifestyle goals?

1. Keep Training - I worked out Thanksgiving morning. Do you know why? Because it was a training day, simple as that! I slept a couple hours longer than I normally would that morning, and I had a great workout.

2. Be Aware  - Going to parties can be hard on your nutrition. When we are in social situations we tend to follow the crowd – and that usually means eating, and eating, and eating some more.

3. Plan Ahead – Have a plan in place before you go out shopping and to parties. Don’t be tempted to grab fast food because it’s convenient. Plan when and where you are going to eat – and choose healthy. At parties scout out the table and hit the vegetable plate first – it will fill you up and help keep you from overindulging in the other goodies.

My goal is to come out of the holiday season in better shape than I went in. I don’t want to have to by bigger pants for Christmas.

I always hated getting clothes for Christmas anyway!

Are they right? Is it inevitable that we all turn into a bunch of fat slobs, that there’s nothing that can be done?

BALONEY!

No one makes you stuff your face full of garbage that you know isn’t good for you. No one makes you sit in front of the idiot box when you could be training. You are responsible for what you eat and how much you exercise.

The article actually uses the words “personal responsibility”, and then goes on to say that this isn’t enough. I don’t get it. If we all took responsibility, then there wouldn’t be anything left to do. If you are waiting for someone else to solve your problems, you are going to be waiting a lifetime.

Instead, taking action every day will get you where you want to go. Get out there and get moving.

What did you do today that moved you closer to your health and fitness goals?

read more | digg story

If you ever experience an afternoon slump, there is an easy way to revive your energy. Follow this simple stretching series and you’ll feel like a completely new person.

read more | digg story

To me it is pretty clear that going down the bariatric surgery path is not best option for most people. No all, just most. If it was so effective, why are patients having second and third surgeries to address the same problem? Another case of treating the symptom and not the cause.� Consistency of�good exercise and nutrition habits can lead to success, as my own weight loss and success in keeping it off shows.

Pills, potions, and even surgery is not the answer for the vast majority of us. Permanent fat loss can be�achieved without fads and gimmicks. Easy? Nobody said it would be easy, but it is the better, healthier way.