Have you ever asked yourself that question?

I know when I am driving out to Nancy parents home in Indiana, across states like New York or Pennsylvania which take 6 or 7 hours to traverse, that question pops into my mind a lot.

Now that may not make a lot of sense, because I know that I am traveling from east to west at somewhere relatively close to the speed limit.

It’s just that it doesn’t seem like I am getting anywhere very fast. My GPS shows me I am moving, but I just don’t feel like I am making progress.

Ever felt like that with your training?

You have some vague sense that something good is happening, but you can’t quite tell what it is?

It doesn’t have to be that way. There are many objective measures that tell us we are making progress on this health and fitness journey.

Blood Markers

There are some basic tests that can give us a great idea of the state of our health and measure improvements.

• Cholesterol (HDL/LDL)
• Triglycerides
• Fasting Insulin
• Hemoglobin A1C (blood sugar)
• C-Reactive Protein (systemic inflammation)

I cannot tell you how many times an excited client has come back and said how thrilled they (and their doctor) was at their latest results. Talk to your doc about these tests and what they mean for you.

Blood Pressure/Resting Heart Rate

Heart rate monitors are relatively inexpensive as well as easy to use. Blood pressure is also pretty easy to get tested at your doctors or a lot of local pharmacies. We look for a RHR <60 as a general indicator of cardiac health, and it’s pretty easy to measure once a week to see what is going on in that regard. You can also get really fancy with a piece of equipment I have been testing called the BioForce HRV, which not only measure heart rate but how you are actually recovering on a daily basis from your training.

Body Composition

I cannot emphasize enough how important it is to get your body comp done on a regular basis. We use the BodyMetrix ultrasound system, generally using a 3 point test. It only takes a few minutes and is the only proper way to figure out what is really “going on”  as far as lean tissue/fat ratio.

Let me say it again: The bathroom scale and BMI are stupid. They do not and cannot objectively measure your lean/fat ratio, and that is what counts.

I have done 3 body comps on female clients over the last two days. Only one of them had lost weight. ALL of them had lost bodyfat! Net muscle gain + net fat loss = big time success.

You see you can lose 10 pounds, but if it is all muscle you realize you just got fatter, right? That is a fool’s game.

The clients that have the most success are those that regularly have their body comp tested, every 4 to 6 weeks.

Why are they successful?

Number one they are holding themselves accountable, which is huge.

Number two we can make outcome based decisions based on the results. If progress slows, halts or even reverses, we can adjust our nutrition intervention and start moving in the right direction again.

You can make an appointment online here, so just do it!

Training Markers

There are many different ways we can assess physical progress, both objective and subjective. We know we want to get stronger, which is why we have traditionally assessed performance on “achievement day”, which has evolved over the years in the way we assess both strength and metabolic performance.

But on a regular basis you can also do some self assessment. Are you actively seeking to increase loading when appropriate? Are your  skills improving on movements and patterns? Are you working with more intensity, longer? While these may be subjective, they are still important markers.

I Feel Good!

I admit it. We really stink at getting before and after photos. Part of it is because a lot of you want no part of a before, and while we respect that it is more important that you see where you have come from. Gonna get better at that.

But there are some “feel good” ways to measure progress too. Your pants are looser, you dropped a dress size (or two), your friend start telling you how great you look. Maybe even the mirror isn’t as nasty as it used to be. These are all good things!

So don’t think in 1000 mile chunks from NH to Indiana.

Maybe hitting the VT/NY border is losing that first 5 pounds of bodyfat. When you get into Ohio you are deadlifting 1 1/2 times your bodyweight. And home sweet home in Indiana is fitting back into your wedding dress.

But the journey doesn’t stop there.

Because the journey doesn’t stop until your heart stops beating.

So don’t wait to celebrate just the “big” stuff.

Be proud of putting one more mile on the odometer and keeping the foot on the accelerator.

Keep making progress.

And Keep Making It Happen!

Coach Dean

By the time you read this

But don’t let the simplicity fool you, adopting this habit for the rest of your life could be the most powerful thing you do for your health.

Bonus! It make reading labels very, very easy.

S3 Habit 7: Eat Mostly Whole Foods

It’s pretty simple, really.

Turn the package over and look at the ingredient label.

Ummm, wait a minute, there is no package, and there is no label, and that is kind of the point.

You see if we choose the hundreds and hundreds of foods that don’t need a label, we are probably eating a Whole Food.

Think of it this way. Choose as many 1 Ingredient foods as possible.

Take a look at the shopping lists from ThePPWKitchen.com

PPW Kitchen Shopping List 1

PPW Kitchen Shopping List 2

What did you notice?

That’s right. These are lists of almost all 1 ingredient foods.

You may also have noticed that most of these are fresh foods. If they are not refrigerated, frozen or eaten within a few days they will spoil.

Those are the nutritious, nutrient packed, and yes tasty foods you want to fuel your body with.

When you eat Whole Foods – 1 Ingredient foods, you are avoiding a lot of the nasty stuff you just shouldn’t be putting in your gut.

• Added sugars
• Added sodium
• Preservatives
• Artificial sweeteners
• Food dyes
• Chemicals

and who knows what else!

When you start with whole foods YOU are in control. You get to decide what spices, and herbs or garnishes you add. You don’t have to worry about what’s “in there” except what you choose to add.

And while there is no rule against combining whole foods into a recipe, think simple.

The simpler you make things the better, this eating healthy thing does not have to be hard, in fact it really isn’t.

Don’t try to make it hard!

So what’s your favorite Whole Food?

I bet you are about to discover some new ones!

Make It Happen.

Coach Dean

These tasty nuggets are easy to make and filled with a variety of toppings that will accent your main course.

1. Half an avocado filled with plain yogurt and sprinkled with sunflower or your favorite seed. (top of the circle).
2. Dress up your snack with an avocado filled with one tablespoon olive oil, sprinkled with sea salt and pepper and drizzled with fresh squeezed lemon juice. Fantastic!
3. Serving Salmon or grilled chicken? Spruce it up with an avocado filled with mango salsa and garnished with parsley.
4. Mexican food just isn’t finished until you serve avocado, salsa, topped with green onions.

Ever wonder how to cut an avocado to serve? I learned this by reading the label so hold onto your hat, its just as easy as it sounds. Use a sharp knife slice all the way around the avocado. Hold the avocado in two hands and twist.  To pop out the seed, press a knife or a spoon on one side and loosen the seed until it comes out.

Voila’!

Now you have two half to serve up with your favorite filling. If you want the avocado out of the skin, use a large spoon and slowly go between the avocado  and the skin. Now you can slice it up for salads, or add to an omelet, or use to make guacamole.

Enjoy the foods you eat,

Coach Nancy

How?

Because Results Count Too!!!

Stay tuned and keep Making It Happen.

And I can live with that.

Why?

Because I am guessing that you will get over it.

Plus I know from experience that both the physical and psychological benefits of Habit 6 are worth it.

S3 Habit 6: Don’t Drink Beverages with more than Zero calories.

This is the one that I have heard the most about even before the contest began.

“No cream in my coffee?”

“What about wine, that’s healthy for you!”

Well when it comes right down to it cream in a cup of coffee or the occasional glass of wine is probably not the deal breaker when it comes to your weight management. There are usually bigger fish to fry.

But that doesn’t mean the calories are irrelevant. A couple tablespoons of half and half in a couple cups of coffee a day adds up to almost 600 calories a week, or 30,000 a year.

That’s enough to put on an extra 8 or 9 pounds a year!

And alcohol isn’t exactly calorie free either. A 6oz glass of red wine has 150 calories. Add on top of the fact that you aren’t burning any fat while alcohol is in your system and you have something to think about.

But besides the extra calories that your sodas, juices, latte’s and brewski’s add to your overall calorie count, there is another factor to consider.

The absolute power that food and drink has in so many of our lives.

Think about it.

We are seeking after our healthiest selves, aren’t we?

Mind, body and soul.

Emotional, physical and spiritual.

I would submit to you that being controlled by food and drink is not healthy.

Now I am not condemning, because for years food controlled my life, and it was not healthy in any of the 3 areas I mentioned.

I mean do you really want to HAVE to have any particular food or drink to be happy?

Do you want to be controlled by a powerful stimulant drug like caffeine or a powerful sedative like alcohol?

I am not judging, condemning or otherwise criticizing. I just want you to think about it.

The S3 Habit 6 Five Day Challenge

All I am asking you to do is commit to zero calorie beverages for 5 days – Monday May 20th to Friday May 25th.

After that all bets are off. You can have whatever you want for the rest of the S3 contest and for the rest of your life if you so choose.

Who Is With Me For Five Days?

We are only 6 weeks away

The goal of this training program, like all we do at AR, is to give each athlete who walks through our doors the tools to do one thing – Get Better.

Sounds like a no brainer?

Maybe not.

Almost anyone can train a teenage athlete to get stronger, but that is only a small part of the picture.

• How does that new found strength translate to the court, the field, the water, or the track?
• Is the athlete remaining flexible and injury free?
• What about agility, coordination, reflexes and reaction?
• Leadership, focus and teamwork?

There is no magic here. No tricks to jumping higher and running faster. As an athlete you must walk in the doors with focus, determination and the willingness to work hard and then some.

The Athletic Revolution Summer Academy will by coached by Level 1 Youth Fitness Coach Erin Constantin and Level 2 YFS Coach Dean Carlson. (Click Here for Bios)

AR Athlete Academy is a 3 day a week program, Monday, Wednesday and Friday, from 10:00 to 11:15am.

Enrollment is limited, so please don’t delay getting your registration to us immediately. Once we receive your registration we will give you a call so we can schedule an initial athlete assessment and answer any questions.

Athletic Revolution Athlete Academy (14+)

Orientation & Assessment: June 21st
Dates: Full Training runs from Monday June 24th through Friday August 16th (8 weeks)
Days: Monday, Wednesday, Friday
Time: 10:00am – 11:15am
Place: Athletic Revolution Concord
Academy Investment: $299/8 Weeks

Please fill out the registration form below to hold your spot, and we will contact you shortly to complete the registration process – Thanks! If you would like more information, please contact us here.

(Please note that clinics and academies are not eligible for the 2 week trial, however your champion can still experience our core offerings for 2 weeks free after attending a clinic/academy)

So don’t hold all that new found energy inside – Get involved in some fun stuff and Express Yourself!

Rock and Race Is This Thursday: Pick Up and Meeting Details

We will be picking up your shirts and bibs on Wednesday and getting them sorted for you. They will be available to pick up starting Thursday morning.

We will be meeting at our traditional spot at the Clock Tower near Eagle Square at 5:30pm Thursday to hand out the rest of the shirts and bibs and get a team photo.

If you are unable to race this year but can still make a donation to the Payson Center for Cancer Care, please click here

Kettlebells: Basics to Mastery

• Date: Saturday May 18, 2013
• Place: Get Fit NH Concord
• Time: 9:00am to Noon
• Cost: $25

Important: To enroll click on the link below. If you are current or former client, please use your username and login. If you don’t know it, you can recover it on the enrollment page. Please do not create an account unless you have never trained with us before.

Click Here to Sign Up for Kettlebells: Basic to Mastery

May 18, 2013 Hike for Mike

This is a walk at Jessica and Mike Bate’s house in Chichester starting at 11am.  Jessica is a crazy 5am client in Epsom and it is her husband Mike that we are walking for.  You can find more about the walk or make a donation at Cystic Fibrosis Hike For Mike

Color Vibe 5K

• Date: Saturday, May 25, 2013
• Place: New Hampshire Motor Speedway
• Time: 9 am
• Cost: $49.75

Join Team “Get Fit NH” Here!

4th Annual Leap 5K Road Race and Walk

• Date: Saturday, June 8th
• Place: Trinity Baptist Church Concord NH
• Time: 9am
• Cost: $20 adults  $10 ages 15 and under

Register for this race benefiting the Leap Preschool Program by clicking here

 Race to cure Cystic Fibrosis

This is a 5k /15k run or walk around beautiful Bow Lake.

• Date: Saturday, June 15, 2013
• Place: Start line Grange Hall (Water St & Province Rd Intersection)
• Time: 9 am walkers 10 racers
• Cost: $25

Amy from Chichester Massage will be at the event and we all know what that means. (Chair massages). To register or find out more about the event go to Bow Lake Dam 5k/15k

Recovery!

Some of the boys came up with an idea for a friendly little SkiErg match with the gang up at Concept2, who managed to get a team from Sweden to join the fun.

So the Get Fit NH Dream Team of Frank, Adam, Brian and Scott got together for a 2000m relay, and man did they crank it! A time of 6:24.0 for 2000 meters is flying for sure.

Here’s the final results:

Team Sweden: 5:56.0 (average age unknown)  Video Here

Team Get Fit NH: 6:24.0 (average age 57) Video Here

Team C2 Josh: 6:30.8 (average age 52)

Team C2 Judy: 6:57.5 (average age 57)  Video Here

Next time we are looking for some ladies to join the fun, we do have the defending ladies champs train here after all.

If someone taps you on the shoulder be ready!