Sweet Potato Hash

Sweet Potato and Veggie Hash, courtesy of Eating FIT U:

2016-10-14-18-39-30 I’m not a super strict recipe guy, so keep that in mind with my suggested amounts and times!

Wash and peel 4 sweet potatoes, 4 beets, and carrots. Cut onions, broccoli, and any other veggies you want to add. I also added some apples to this batch. Feel free to add whatever the heck you’d like!

Place veggies along with olive oil, salt, pepper and garlic into the food processor and pulse 4-5 times until you get the desired consistency.

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Veggies for us and veggies for Isaac all ready to go!

Spread hash on oiled/sprayed baking pan (foil is a big time saver) and bake at 400 for 18 minutes, flip/scramble hash and bake another 12-15 minutes depending on preference. Be careful because the edges will burn if you leave it too long unattended, so keep an eye on it until you figure out what the timing is for your oven.

I use this for EVERYTHING! Breakfast with meat and eggs, lunch and dinner with anything, and I’ve been using it for a snack by adding some chopped nuts and a bit more olive oil to make a delicious cold salad.

Give it a shot and let me know your thoughts!

Want more awesome recipes and all sorts of support in reaching your nutrition goals?  Check out Eating FIT U!

Lessons Learned

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206 on the left and 179.5 on the right!

I’ll be honest, I was so embarrassed after Vanessa’s pregnancy and when I first started working to get myself back into shape that I didn’t take any pictures. I know that seeing 213 on the scale was the catalyst for me to start this process. If you’d like to look back at some of the things I did to get the ball rolling, I explain it here.

When I saw that number I contacted Jim Eaton to help me develop a program that would help people get their rear in gear and make lasting changes to their nutritional habits.  This initial conversation turned into Evolve Your Eating, and this is a little bit about what I’ve learned over the past 4 months of being on point with my eating habits about 98% of the time.

I went really hard with my training, eating, working and dad-ing for those 4 months.  I know that I have a tendency to red line for too long and then I inevitably burn out and want to have nothing to do with whatever it is that caused the burnout, so I decided that I was going to take September “easy” so as to preemptively head off said burnout.

A little less of all the aforementioned categories (sans the dad part, I’ve still been going at that one with full force) in an attempt to find a happy balance with everything, not something I tend to be good at.

I took a couple weeks off of jiu-jitsu and am getting back into it now.  I’m back to lifting twice per week and I’ve still been walking and hiking quite a bit.

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My weight class was 181, so imagine my surprise when I saw this!

I have still been eating well. My default now for the most part is week 2, for those of you in the Evolve Your Eating group, you know what I’m referring to.  If you are unfamiliar with what this entails, participants are issued an approved food list weekly.  The first week eliminates some commonly know food irritants but still allows a nice amount of leeway so as to get people acclimated to making these changes.

Week 2 eliminates some more foods that tend to not agree with people and then week 3 gets even more specific in terms of the approved food list.  Week 4 is designed to teach people how to systematically test foods as they reintroduce them back into their diet.  By doing it in this manner, you will be able to see what foods negatively impact you.  Phew, now that we’ve got that cleared up, we can move on!

I have experimented with some things this month (I was almost entirely compliant to the program the prior 4 months) and as such am beginning to learn a few things that I thought I would share.

Dairy: I used to ingest a TON of dairy.  A gallon of milk/day, cheese on everything, mounds of sour cream, mmmmm.  I have had next to none for the past 4 months and I tried some full fat Greek yogurt the other day. Surprisingly I didn’t notice any negative side effects…until a day or 2 later. My skin has been pretty much clear the past few months and I suddenly noticed that I broke out a bit the last couple of days. Seems unlikely to be a coincidence as nothing else has changed.  I’m going to move forward with very minimal dairy nonetheless.

Gluten: My stomach was a disaster prior to beginning this program.gluten-free I was taking super duper probiotics that Jim recommended to help manage it, and within 3 days of beginning the program it was smooth sailing and I no longer needed the pills. I’ve only had a couple of things containing gluten over the past week or so and noticed that soon after I got heartburn; something I haven’t had in months prior. My GI system hasn’t been impacted with the small amounts I’ve had, but the heartburn is a big red flag for me.  Gluten containing foods will be a no-go for me indefinitely.

Sugar: Like many others have realized, sugar gives me a RAGING headache without fail. It’s like I’m hungover and is truly not worth the misery to me. This is the biggest and most blatant issue that I’ve come across. I can no longer eat sugar or I will pay dearly.

Chocolate: After months of abstaining, I began snacking on some dark chocolate labor day weekend. Bad move. By Monday I wanted chocolate for breakfast. No joke. Months of no cravings and in 3 days I was addicted again. As diligent as I am, I still can’t overcome that one. Happy to say that I’m 3 or 4 days chocolate free again! I’m going to whip up some more avocado pudding to satisfy my taste buds.

Booze: I haven’t been a big drinker for years now so this has been quite easy for me. I can literally count the number of drinks I’ve had in 4+ months on one hand. This is a huge area that many people will see tremendous value if they are able to decrease their alcohol consumption.  Keep in mind that booze tends to be mostly sugar dipped in poison, and you can probably see how your body will function better if you limit your intake.

Caffeine: I thought that this was going to be brutal, but it has been surprisingly easy (granted I was 1-3coffee cups/day, so not a huge consumer). Obviously some of the people participating in the group were physically addicted as demonstrated by the 3 or 4 days of headaches, but I had no issues and no real cravings. I’ve had a couple coffees over the months and was easily able to refrain again immediately. It was a psychological addition for me as opposed to a physiological one, and I feel like it probably is for many others as well.  Even working to decrease your caffeine intake will pay dividends over the long term.

Portions: As I was dropping all of the weight I decreased my portion sizes drastically and have since slightly increased them again, but still nowhere near as much as they were previously. Even when I was training super hard and reducing my intake I never really felt tired or deprived.  See the FAT section below for more info on this.

Frequency: I used to have to eat ALL THE TIME or I’d crash. Now I can eat 3 times in a non stop 16 hour day with no problem. I tend to not eat my first meal until 10:30 or later and that made an big difference in how much I ate during the day.  This would have been blasphemy to my in the past as I ALWAYS smashed a huge breakfast first thing, but I’ve really been enjoying pushing that first meal back to later in the day.

Fat: This is a huge factor in much of this, but especially Selection of healthy fat sourcesthe last 2 topics. By eating more fat I felt more satiated for much longer than I did when addicted to carbs. Additionally, once I became fat adapted and my body got used to using it as my primary fuel, everything changed for the better. I felt that it was week 7 or 8 of being DILIGENT that the magic really started to happen, so hang in there and stick to the program.

Weight: I started at 213 and weighed in for my tournament at 179.5, a 34.5 pound loss in about 4 months. I’m happy to report that even with easing up a bit this month I have been hovering between 182 and 185 with 184 showing this morning.

Hopefully this will be helpful for you in some way.  If you would like to learn how you can take control of your eating habits once and for all, please visit the Evolve Your Eating and feel free to let us know if you have any questions.

Food Prep

Everyone tends to put such an emphasis on exercise and activity these days, and although those things are INCREDIBLY important, that is only a small part of what needs to be done in order to get and STAY fit!

We all know that healthy eating is important, but why does it seem to be so damn hard?!?!

Don’t worry, you’re not alone in being frustrated by your inability to stay the course and eat healthy consistently.  It happens to everyone, and I mean everyone!

This post is not so much about what to eat, as you can learn a bit more about that by visiting this link. I’d actually strongly encourage you to do so and give it a read even as a refresher.

This post is about the single thing that will have the absolute biggest impact on your progress:

FOOD PREP!

There is nothing that you can do that will help you more that planning, preparing and having food available to eat whenever you need it.  Absolutely nothing!

I wrote recently that fitness is simple, not easy.  What I mean by that is that in order to get fit you just need to do some simple thing consistently.  The things you need to do are simple; the consistency, however, is NOT easy!

Eating is similar.

  1. Find some recipes
  2. Write a shopping list
  3. Schedule time to bulk prep as much food as you need for the week
  4. Individually portion meals
  5. Grab, reheat and eat!

Rubbermaid-450x396Most people already have plenty kicking around, but if not I strongly encourage you to go out and buy some various sizes of microwave safe and sealable containers.

We use these from Rubbermaid because there are a variety of sizes that work well for us and they stack and store neatly.

The other thing that you should stock up on right away is ziplock type baggies.  These are great for portioning out snacks and storing things that you want seperate from your main container.  An example is when I make up a salad to bring with me, I tned to keep the veggies seperate from the meat, nuts and any toher items so as not to get things soggy beforehand.

Below is what I prepped up for this coming week.  I’ve been making an effort to cook breakfast at home and use that tim ein the kitchen to make sure that everything is prepped and ready Sunday morning. This isn’t evey meal, but it gets us through most of the tricky ones like breakfast and lunch.

I cooked up a huge batch of burger as well as a sweet potato and veggie hash that I use for a bunch of different things.

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While this was cooking I made up a pound of bacon, some for breakfast and some to save for thew week.  I leave much of it a bit undercooked so that when it gets tossed back i nthe pan to re-heat it comes out properly done.

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Here you can see the burger, bacon and sweet potato hash as well as a couple of salads and some leftover veggies that I cut up so they are ready to go when needed.2015-11-22 10.45.51

Getting ready to get breakfasts for the week going.  You can read about that by clicking here.2015-11-22 18.05.19 2015-11-22 20.39.04

I get 5 big servings out of the baking dish and this is about 3 servings for Vanessa with the muffins. Leftover chicken from lunch to add the the fridge!2015-11-22 20.42.19

We also have 4 more salads made and about half the ground beef is still available to be used throught the week in things like taco salad, sauces etc.

This is just an idea of what you can cook, I did this more for the concept of having you get in the habit of batch cooking your food so that it is ready to eat immediately and thus will allow for you to avoid the fatal error of waiting too long, getting hungry and then grabbing the first thing that comes available…often junk or fast food!

Here is a page I found that does a good job breaking down the food prep process step by step that you may enjoy:

http://mealprepsociety.com/guides/how-to-meal-prep-beginners-guide

Danielle before-afterDanielle, a girl that I know from training Jiu-Jitsu years ago recently won a national 90-day body transformation contest.  The timing was perfect as she posted about her food prep right when I was finishing putting this article together.

I was going to take some concepts from her post to add here, but I decided to just use it in it’s entirety as this is a great quick little synopsis of her food prep during her transformation:


 

“PREPARATION IS EVERYTHING when it comes to eating well.

It doesn’t necessarily mean you have to count calories or weigh and measure food, but it definitely means you need to always have healthy options available to you so you’re never left hungry, with nothing to eat except what’s conveniently offered to you from a fast food menu.

There will be times where you’ve forgotten to bring your food to work or you’ve been out and about longer than expected running errands… And in those instances, CHOOSE wiser.
That is not an opportunity to say, “well, I forgot my lunch, and I’ve been doing so well all week that I deserve to have that awesome __________ on the cafe menu I’ve been craving so bad, why the fuck not”

We have to get away from justifying unhealthy choices. This doesn’t mean you can’t have them. Just don’t eat them on a daily or regular basis. If you’re not at your goal, all the more reason to say “I will choose better today, I will be better prepared tomorrow”.

2-3 times a week I meal prep. I cook my meats and any cooked vegetables. The only thing I cook fresh in a daily basis is breakfast.

We have our “I don’t have time” excuse as I used to… But when it boiled down to it, I made it work.

In 30-40 minutes starting from grocery store bags to the oven, I washed, cut, seasoned, and prepared a whole chicken to be roasted with veggies, crock pot chicken wings, oven roasted pork ribs, and roasted vegetables, normally I’d have also thrown a large piece of salmon in there as well, but I already had some cooked in the fridge:

You can make a large salad to eat off for the whole week or buy prepared mixed greens for convenience.

So in 30-40min, I prepared all this food. Everything will be done cooking in 2hrs give or take, and I now have healthy food options to eat for the next 3-4days. All I have to do it pack my food the night before I go to work so that’s it’s done and ready to go in the morning.

BE PREPARED, Choose wiser, stop justifying and remember your goals!”


Keep in mind that Danielle is a working mom of 2 kids so she completed this feat while juggling similar responsibilities to what you are likely dealing with.  She didn’t have a secret way to sneak more time in her day, she merely developed a plan and STUCK TO IT!

So what can YOU do to make sure you have healthy food available when you need it?

Please post any strategies and recipes you use in the comments below!

Egg Bake

After all these years of learning, lifting and generally living the lifestyle, there is one thing that trumps all else when it comes to getting into, and as importantly, staying in shape.

That magical little secret is, drumroll please…

Eating well!

As mentioned in previous installments that you can and should read here, the name of the game is to eat as naturally and locally as possible.  Beyond that, I find that if I don’t have something ready to go when I need it than I am much more likely to stray.

The single biggest thing that has helped to keep me on track is to make sure I have a good breakfast ready to go.  I’m not big on folowing specific detailed recipes so this is just an overview.  Feel free to experiment as you go!

I first sauteed up some onions and garlic with 3 pounds of ground beef.  I used some of the beef for this dish and saved a bunch that we used in tago salads later in the week.

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Next I diced up the veggies.  I often use sweet potatos as the primary base, but I had some leftover squash so that went in with some onions, peppers, tomatos, spinach, and broccoli.  I realized after this picture that I didn’t need the bacon for this dish as I was using the ground beef.

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After sauteing all of the above veggies in olive oil and garlic (I’ll often use coconut oil as well), I sprayed a baking dish and added the veggie mixture to the bottom and then poured the beat eggs over it. You can add cheese if you like as well. I typically use a 9×13 but only had a half dozen eggs as the rest were spoken for.  I usually use a dozen in the bigger baking dish.

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Bake at 350 for about 20 minutes.  It will vary depending on how thick and how many eggs you use, but this will get you close.  Check to make sure the egg is cooked through before removing. 2015-11-08 21.45.36

This batch got me 4 heaping servings, many of you could get 5 to 6 easy.  When I use the bigger baking dish with more eggs I get 5 to 6 servings and I’d wager that it will be 6 to 8 for most people.2015-11-09 07.35.20It is really challenging to get veggies in at every meal and breakfast tends to be the trickiest of them all!  This is a great way to start your day off on the right foot and help you to ensure you have something available when you need it so as to limit the dreaded fast food fiasco that many of us are guilty of!

Summer 2015 Crop Share

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I have written before about how much we enjoyed participating in a Crop Share this past winter (you can read more about that toward the bottom of this article.)

We have the opportunity to be a pick up location if we get enough people interested in taking part in this summer’s crop share with Brookford Farm.

I strongly encourage you to consider this as it worked wonders in ensuring that we were eating LOTS of healthy produce everyday when we were getting our winter share.

You can get more info at this link http://brookfordfarm.com/csa/csa-information/summer-2015-csa/ and Jodi will be in this coming Tuesday 6/2/15 to provide more info about participating int he share:

Tuesday 10:15 am

Tuesday 5:45 Pm

Why Gaining Weight is the Best Way to Lose Weight

How to Become a Millionaire

We have all heard that you have to “burn more calories than you take in to lose weight.” Yet why do so many people struggle to lose weight, if losing weight is supposed to be so simple? Unfortunately that statement simply states the obvious, it doesn’t tell us anything about how to take in less than we burn. In a way it’s like saying “to become a millionaire you have to make a million more than you spend.” Again this statement is obvious, but it doesn’t tell us anything about how to make a million dollars. With this mantra in mind, people set off in search of calorically light foods, and restrict themselves whenever possible. They also tend to do hours and hours of excessive activity in an attempt to burn more.

Sticking with the money analogy, this would be like trying to work as many hours as possible, without knowing what your hourly rate is, and spending as little money as possible even though you have no idea Read more

June Nutrition Class Schedule

Free Healthy Living Demos & Classes at Hannaford

Healthy Living Demonstration Tables (No need to register)

Kid Friendly Summer Snacks

Thursday June 2 3:00pm – 6:00pm

Digestive Wellness: Getting Back On “Tract”

Friday June 10 3:00pm – 6:00pm

Healthy Grilling And Sizzling Summer Favorites

Thursday June 16 2:00pm – 5:00pm

Healthy Snacks…Never Leave Home Without Them

Thursday June 23 2:30pm – 5:30pm

Healthy Vision: I Am What “Eye” Eat

Friday July 1 3:00pm – 6:00pm

Free Nutrition Classes And Store Tours:

Concord Hannaford, 73 Fort Eddy Road

Sign up at the Customer Service Desk

or Call to Register (603) 228-2060

Building Better Salads: A Hands On Class

Thursday June 16 6:30pm – 8:00pm

Going Vegetarian: The Good, The Bad, And The Healthy

Thursday June 23 6:30pm – 8:00pm

Healthy Living in Store Tours

Choose A Time That Fits Your Schedule!

Thursday June 2 12:00pm – 2:00pm Or Thursday June 30 2:00pm – 5:00pm

Concord Hannaford, 73 Fort Eddy Road

Sign up at the Customer Service Desk

or Call to Register (603) 228-2060

Tomato-&-Olive-Stuffed Portobello Caps

Tomato-&-Olive-Stuffed Portobello Caps

Portobello caps make excellent mini casseroles. Here, they hold a tomato, cheese and olive stuffing that grills up to a smoky perfection. Serve them with whole-wheat couscous and a mixed green salad for an easy meal.

4 servings | Active Time: 35 minutes | Total Time: 40 minutes

Ingredients

  • 2/3 cup chopped plum tomatoes
  • 1/2 cup shredded part-skim mozzarella cheese
  • 1/4 cup  rinsed and chopped Kalamata olives
  • 1 teaspoon minced garlic
  • 2 teaspoons extra-virgin olive oil, divided
  • 1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried
  • 1/8 teaspoon freshly ground pepper
  • 4 portobello mushroom caps, 5 inches wide
  • 2 tablespoons lemon juice
  • 2 teaspoons reduced-sodium soy sauce

Preparation

  1. Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
  2. Preheat grill to medium.
  3. Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
  4. Oil a grill rack (see Tip). Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.

Nutrition

Per serving : 122 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 9 mg Cholesterol; 8 g Carbohydrates; 7 g Protein; 2 g Fiber; 338 mg Sodium; 431 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 high-fat meat

Tips & Notes

  • To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.

Retrieved from http://www.eatingwell.com/recipes/tomato_olive_stuffed_portobello_caps.html

Roasted Halibut Recipe

Roasted Halibut with Banana-Orange Relish

Sweet bananas combined with oranges, cilantro and lime juice create a fresh relish to serve with mild, white-fleshed fish, or try it alongside roast chicken or pork.

4 servings | Active Time: 15 minutes | Total Time: 25 minutes

Ingredients

Fish

  • 1 pound halibut, Pacific cod, haddock or other white-fleshed fish
  • 1/2 teaspoon ground coriander

Banana-Orange Relish

  • 2 ripe bananas, diced
  • 1/2 teaspoon freshly grated orange zest
  • 2 oranges, peeled, segmented (see Tip) and chopped
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons lime juice
  • 1/2 teaspoon ground coriander

Preparation

  1. To prepare fish: Preheat oven to 450°F. Lightly coat a baking sheet with cooking spray.
  2. Cut fish into 4 portions. Sprinkle coriander evenly on both sides of the fish. Place on the prepared baking sheet.
  3. Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.
  4. To prepare relish: Meanwhile, stir together bananas, orange zest, chopped oranges, cilantro, lime juice, and coriander in a medium bowl. To serve, spoon the relish over the roasted fish.

Nutrition

Per serving : 210 Calories; 3 g Fat; 0 g Sat; 1 g Mono; 36 mg Cholesterol; 22 g Carbohydrates; 25 g Protein; 3 g Fiber; 203 mg Sodium; 855 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 fruit, 3 lean meat

Tips & Notes

  • Make Ahead Tip: Cover the relish and refrigerate for up to 2 hours.
  • Tip: To segment an orange:
  • 1. Slice both ends off the fruit.
  • 2. With a sharp knife, remove the peel and white pith; discard.
  • 3. Cut the segments from the surrounding membranes.

Retrieved from http://www.eatingwell.com/recipes/roasted_halibut_with_banana_orange_relish.html

May Nutrition Class Schedule

Free Healthy Living Demos & Classes at Hannaford

Healthy Living Demonstration Tables

Stop by the Concord store and visit the Nutrition Coordinator, Katy Magoon, who will offer healthy snacks, educational handouts, and recipes on a different nutrition theme each week.

Concord Hannaford, 73 Eddy Fort Road

No need to register

  • Love Your Mom And Keep Her Strong

Friday May 6 3:30pm – 6:30pm

  • What’s The Big “D”eal With Vitamin D?

Thursday May 12 10:30am – 1:30pm

  • Benefits Of Buying “Close To Home”

Thursday May 12 3:00pm – 6:00pm

  • Healthy Indulgences

Friday May 20 3:30pm – 6:30pm

  • The Health Benefits Of Following a Mediterranean Diet

Friday May 27 3:30pm – 6:30pm

Free Nutrition Classes and Store Tours

Sign up at the Customer Service Desk or Call to Register (603) 228-2060

  • Going Organic On a Budget

Thursday May 5 6:30pm – 8:00pm

  • Dealing With Emotional Eating

Thursday May 19 6:30pm – 8:00pm

Healthy Living Store Tours

Choose A Time That Fits Your Schedule!

  • Thursday May 5 2:00pm – 5:00pm
  • Thursday May 19 2:00pm – 5:00pm
  • Thursday May 26 3:00pm – 6:00pm

Concord Hannaford, 73 Fort Eddy Road

Sign up at the Customer Service Desk

or Call to Register (603) 228-2060

Or Contact Katy Magoon R.D. directly for more information.

Spring Makeover

The fall makeover was a huge success and inspired us to revisit the idea and put together a new and improved version for this spring.  This next one will run from 4/2 – 6/27 and will sell out fast!

Participants from the this past Fall FIT Makeover:

  • Averaged a 15 pound weight loss
  • Lost significant inches
  • Gained significant strength
  • Improved self image and self esteem
  • Improved health indicators

Check out what some of the participants accomplished last fall:

Debbie bought these pants too small on purpose and her goal was to fit into them by the end of the 8 weeks.  Ooops…sorry you had to return them.

But this is for women you say?  Check out what Matt did.

After almost failing a P.T. test required for my job, I realized I needed to make some changes. That was when a friend introduced me to Fun Intelligent Training. Never had I experienced such intense, dynamic workouts that involved every muscle in my body while focusing on developing functional strength, endurance, flexibility, and explosive power. Now, almost three months later, I feel stronger and more energetic than I have in years. I recently brought a much younger and allegedly fitter co-worker to a Dainty Boys workout with me and truly realized the progress I had made when after about 15 minutes he had to sit out while I finished. I can’t say enough about this program. The facility is excellent, the staff are absolute professionals, and there is a real sense of camaraderie among the members. I know for a fact that it is the only place I need to go to achieve any and all of my fitness goals and I am looking forward to getting into the best shape of my life!

What does the FIT Makeover entail?

  1. Unlimited BOOTCAMP, DBCC and KICKBOXING classes for the 8 weeks.
  2. Weekly meetings with Katy Magoon R.D. Monday evenings at 5:30 4/2/11-6/27/11 including:
    1. Food journaling and accountability
    2. Recipe ideas
    3. Meal planning
    4. Meal preparation
    5. E-mail check-ins
    6. Grocery store tour
    7. How to manage emotional eating
    8. Healthy choices while dining out
    9. How to make these strategies part of your lifestyle forever
    10. and more!
  3. One hour full body massage
  4. Full Salon treatment including
    1. Hair cut, color and style
    2. Facial
    3. …and more (can be gifted to a someone fella’s…else if you so choose)
  5. Professional before and after pictures by Live for the Moment Photography
  6. And some secret bonus benefits for the end of the 8 weeks.

“Holy $h!t, this must cost a fortune!” you exclaim.  Nope.

FIT members: $433*

Non-members: $599

This is over a $1400 value and as I mentioned above, there will be extra bonuses added as time goes on.  So why am I offering this for so cheap?

Results!  I want you to get into AMAZING shape, get some exceptional after pictures and tell everyone you know about how you got yourself to look so good!  It helps you and helps us, win-win!

So contact us today to reserve your spot:

Tony@FunIntelligentTraining.com

603-520-8058

*Current members must have a current BC or DBCC membership in place for the entire 8 weeks to qualify for member pricing.  If you have a KICKBOXING add-on it will be put on hold for the 8 weeks and begin again following completion of the makeover.*

What some of our members have to say about their experiences working with Katy Magoon R.D.:

In May of 2010 I began working out at Fun Intelligent Training, and that is all
I did, I did NOT change my diet at all, Yes some weight came off but nothing
really that mattered, Yes I gained muscle, but It really didn’t show through my
layer of fat, See I have been a “dieter” all my adult life, I know how to DIET!
What I did not know how to do was feed and Athletic body! (because I never had
one!!)
When Katy Magoon joined up with FIT and began to offer her services to it’s
members I just knew I had to participate. One of my biggest problems was that I
am Hypothyroid and have to take my thyroid hormone on an empty stomach which for
me is in the morning… then wait about 30 minutes to an hour to eat. WELL by
then I was never hungry and would pretty much go all day with out eating, to
make up for that in the evening. Katy made some very practical suggestions for
me that have been working out great. #1 set alarm take med, go back to sleep….
wake up EAT BREAKFAST!! She had to tell me when to eat because like I said I
would go all day without, she gave me a schedule and a list of what a “snack”
should be, I had NO IDEA! It has been a good month and I have to say I love this
plan, it is so doable for the rest of my life! I eat all day long! I have
actually been able to leave food on my dinner plate and not eat all evening… I
can say no to popcorn! my weight has been dropping at a slow steady rate and
have never felt so good! Katy is a brilliant young woman who has a heart of gold
and I treasure knowing her!

Kathy T.

8 months ago I decided to make some permanent changes in my life. Eating healthy and consistently exercising were at the top of the list. I signed up as a member of Fun Intelligent Training not too long after making this decision. Shortly after I joined Eric Marsh, the owner of FIT, had coordinated an informative “store tour” at the Concord Hannaford supermarket with their registered dietician, Katy Magoon. Katy proved to be very knowledgeable and was great about answering questions ranging over a wide array of topics from a group of people portraying varying degrees of health and fitness.

Not too long after the store tour I was able to schedule an individual meeting with Katy to discuss my personal eating habits and things I could do to improve upon and/or supplement what I was already doing. It was obvious during our meeting that Katy had taken plenty of time before we met to consider my personal habits and goals, while gathering information and coming up with tips and suggestions that would be beneficial in attaining said goals. She made sure to point out the things I was doing well, while also providing me with ideas for different foods and recipes that I would benefit from by incorporating them into my diet. In the few weeks since our meeting, I’ve begun introducing some of things Katy suggested and I’ve already seen an increase in my overall energy, as well as a reduction in muscle soreness after training sessions at FIT, not to mention that the suggestions she made tasted good too!

If you’re looking to improve your eating habits, energy level, to decrease your waistline, among other areas, and to just plain lead a healthier life… Katy Magoon and FIT are an incredible one-two punch. Katy will guide you on how to properly fuel your body to get the most out of the training you’ll receive at FIT. You can’t go wrong with that! So, what are you waiting for???

-Jim Snedeker-

I met with Katy last Friday and she was extremely helpful.  At the end of our session I was amazed that 2 1/2 hours had gone by so quickly.  Katy had so many good tips for me to try.  At this point in my life I figured that I knew what I should eat and not eat but Katy was able to help me realize that it isn’t just the calorie content but the way that we combine our foods.  She explained how choosing complex carbs with a protein will fuel my body longer and Katy actually wanted me to snack more.  I wasn’t about to argue with that. :)   Between working out 2x a week at FIT and implementing Katy’s tips I am looking forward to becoming stronger and healthier.

My name is Andrew Turgeon and I have been a member of Fun Intelligent Training for over a year. During that time, I have attended the Dainty Boys Combat Conditioning program on a regular basis. I also train in Brazilian Jiu-Jitsu with Team Link. Thanks to the knowledgeable staff, I have experienced great gains in strength and conditioning.

Despite all of my hard work, something was lacking…and it was my fault. My diet was a total mess. Yes, I could manage a week or two of clean eating here and there, but I ultimately would give up out of boredom and lack of variety. I was up and down on my weight and could never seem to stay focused.

Enter Katy Magoon. For those of you who don’t know her, she is a Registered Dietician at Hannaford Supermarket and a member of FIT. She offers a free consultation with FIT members and will construct a diet plan tailored to you as an individual. I must admit, I was doubtful that she would be able to offer a diet plan I actually enjoyed and could stick with. That changed when I met with her. I was astounded at her knowledge, passion for her work, and the variety of food options that I could incorporate into my diet. She supplied me with a food journal and also gave me a tour of the supermarket to point out the many different foods I should be eating. After implementing her diet plan, I experienced weight loss at a quick, healthy pace, and I was actually eating MORE than before (and the food tastes good too!)

For anyone who wants to take their nutrition and fitness to the next level, I highly recommend they talk with Katy. Her expertise and knowledge, coupled with the excellent training you receive at FIT, will undoubtedly push your fitness into the stratosphere!

What’s in a name?

Where did it all begin?

The fitness world is riddled with gimmicks, hype, and buzz-words. Anything to grab your attention and rip your dollars from your pocket. Sure some things are based in truth, others are just bold lies. One buzz-word that has been gaining more and more attention as of late is “functional training,” or “functional strength.” I’d like to take the time to explain to you what that really is because I see it being misused quite a bit.

The term itself actually derives from physical therapy and rehabilitation work. Essentially people go to PT when they’ve injured themselves or are recovering from a surgery. So in essence the physical therapists job is to make the injured or debilitated body part functional again. In that sense functional training is very literal. Some where along the lines people started to realize doing body building type workouts and exercises didn’t really have much application in the performance athletics world. Different training types like the circuit training we do at FIT started to gain in popularity. Obviously this kind of training is very high in intensity, especially compared to more “traditional” training. For whatever reason people always seem to feel that the harder something is the better it must be for them. This is about the time that “functional training” as a phrase started to become abused. Experts and casual gym goers alike argued that the varied nature of circuit training prepared you more for sports and day to day physical activities than regular weight lifting or doing distance cardio keeping a steady heart beat. It’s unfortunate that in the fitness world everyone has their own “best way” of training, but all these high-intensity circuit training junkies were falling into the same trap as people decades before them fell into by going to the gym and doing straight sets of bench presses and bicep curls every day: Only training one aspect of fitness.

But there must be ONE type of training that is best, right?

There absolutely is, and that type of training is…The one that best suits your needs and goals. I’ll be the first to admit, I’ve let the term functional training slip out of my mouth more than a few times, and a couple years back the concept really made sense to me. That concept being, the more “real-world” training I did, the more “functional strength” I was building, strength that meant something, not just how to move weight in the gym. But through experience and keeping an open mind, I’ve moved to a term I think works much better: Applicable training. I know, it’s definitely not as sexy sounding. Here is an example, If I’m a soccer player, I’ll probably want to have a lot of running in my program, because running is applicable to soccer, but if I’m a professional arm wrestler, than running probably wouldn’t help me a whole lot in my training and doesn’t serve much function for me.

What if I’m not an athlete? What if I just want to be in shape?

There are those of us, that may not compete in any sport, maybe we just want to look good in a bathing suit, and there is absolutely NOTHING wrong with that. Despite your goals I still feel there are some basic fundamental things you need to have in order to be a healthy individual, and there are certain exercises that unarguably will help you get there. If your body doesn’t function properly, it can be difficult to develop more specialized skills.  Being able to perform a squat to where your hamstrings become parallel to the floor, being able to bring your arm over head so that your ear is forward of your bicep, etc…These are all basic human movements that everyone should strive to be able to do. And if you’re not training for a sport, there is no better opportunity to dabble in all different types of exercise! At FIT we try to make you as healthy and well rounded as possible, and that means training smart and not hard. That’s why you’ll see us employ a lot of different workouts from varying circuit lengths, to straight sets with different rep schemes, and even strongman type training like farmers walks and car pulling! The most important thing is that you stay active, eat well, and of course, HAVE FUN! ~ Tony P.

Protein Pancake

Protein Pancake
Makes 1 large thin pancake
1/4 cup egg whites
1 scoop vanilla protein powder
1/2 banana mashed
1 tsp cinnamon
1 tbs ground flax
You can put a handful of blueberries or other fruit on top while cooking before you flip on the second.
Pour into a pan that has been sprayed with olive oil cooking spray – heat on medium.  Cook one side until you see the little bubbles… just like cooking any pancake! Flip over and cook on the other size until the middle is done.
~ Kathryn Austin

Southwestern Three-Bean and Barley Soup

Southwestern Three-Bean & Barley Soup

Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.

6 servings, about 1 1/3 cups each | Active Time: 30 minutes | Total Time: 2 1/4 hours

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 1 large stalk celery, diced
  • 1 large carrot, diced
  • 9 cups water
  • 4 cups (32-ounce carton) low-sodium chicken broth or low-sodium vegetable broth
  • 1/2 cup pearl barley
  • 1/3 cup dried black beans
  • 1/3 cup dried great northern beans
  • 1/3 cup dried kidney beans
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano

Preparation

  1. Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired).

Nutrition

Per serving : 205 Calories; 3 g Fat; 1 g Saturated Fat; 2 g Monounsaturated Fat; 0 mg Cholesterol; 35 g Carbohydrates; 11 g Protein; 10 g Fiber; 502 mg Sodium; 601 mg Potassium

Carbohydrate Servings; 1 ½ servings

Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1/2 fat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days to enhance flavor.
  • Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.

April Nutrition Class Schedule

As always, Katy Magoon wants to help you reach your nutrition goals and we here at FIT are keeping you in the loop. So here it is, your April nutrition class schedule!

Free Healthy Living Demos & Classes at Hannaford

Healthy Living Demonstration Tables: (no need to register)

  • Fuel At School

Friday April 1 3:30pm – 6:30pm

  • Grocery Bill Busters

Friday April 8 3:30pm – 6:30pm

  • Cancer Fighting Foods Table

Thursday April 14 3:00pm – 6:00pm

  • Hannaford’s Here To Help: Dealing With Food Allergies And Intolerances.

Tuesday April 19 12:30pm – 3:30pm

  • Light Or Low…How Do I Know?

Thursday April 28 3:30pm – 6:30pm

Free Nutrition Classes And Store Tours:

Sign up at the Customer Service Desk

or Call to Register (603) 228-2060

  • Swap Out The Sodium and Spice Up Your Life

Thursday April 7 6:30pm – 8:00pm

  • The Glycemic Index and Weight Loss Connection

Thursday April 14 6:30pm – 8:00pm

Healthy Living Store Tours:

Choose A Time That Fits Your Schedule!

Thursday April 7 2:00pm – 5:00pm

Or

Thursday April 28 11:00am – 3:00pm

Concord Hannaford, 73 Fort Eddy Road

Sign up at the Customer Service Desk

or Call to Register (603) 228-2060

Proper Hydration

Hey FIT members. It’s Katy Magoon from Hannaford. Hope you are all staying well and staying FIT!

I’m here to talk to you today about hydration. Being properly hydrated plays a huge role in your athletic performance especially since water makes up nearly 65 percent of your total body weight. When you are at FIT or while doing any other vigorous activity you inevitably will sweat and lose fluid and electrolytes like sodium and potassium from your body. If you don’t hydrate properly during or after a vigorous workout you are at risk of becoming dehydrated.

Being dehydrated can significantly decrease your energy level making you feel sluggish and lethargic and can hamper you from reaching peak performance. Studies show that even a 2 percent loss of body weight via sweat and fluid loss can keep you from reaching your peak potential.

Other complications of dehydration include: extreme muscle cramping, heart rhythm disturbances, dizziness, and fainting.

When it comes to maintaining proper hydration you need to do a couple of things.

First and foremost, remember to drink fluids throughout the day. We often get so busy at work or school that we go hours without drinking anything and then go to workout and are even more susceptible to developing dehydration. Keep a water bottle on your desk at work, in your car, or in your gym bag so that you always have the opportunity to hydrate. I suggest that you hydrate yourself with water more often than not; however, other suitable alternatives include non-caffeinated herbal teas, seltzer water, fat-free milk, or 100% percent juice cut with water to decrease the sugar content.

Second. Be sure to hydrate prior to working out at FIT or engaging in any other form of vigorous activity. As a rule of thumb, I suggest taking in 8-16 ounces of fluid, preferably water, within 20 minutes of working out.

Third. Be careful not to OVER hydrate. Make sure that you are drinking to replace sweat but don’t overdo it. If you over hydrate during exercise you run the risk of developing an extreme electrolyte imbalance called “hyponatremia”, which has the potential to be life threatening.

Fourth. Don’t forget to hydrate during your workout either. It’s a good idea to take in 4oz of fluid every 15-20 minutes during vigorous physical activity such as during a bootcamp or session of Dainty Boys.  As a rule of thumb, when Eric or Tony offers you a break between circuits go grab a drink at the water cooler even if you don’t think you need it.

And lastly, get to know the rate at which you sweat so you can replace your fluid losses post workout. Your sweat rate is individual and will be impacted by the intensity of your workout as well as the weather conditions and temperature in which you are exercising in. If you hydrated during your workout and still weigh less than what you did in the morning or pre-workout, then you are likely not drinking enough during the day, prior to your workout, or during your workout to replace your water losses. So drink up!

And as always, stay well and stay FIT!

(Don’t forget to check out the remainder of free nutrition classes offered by Katy at the Concord Hannaford store). March Nutrition Class Schedule

The Wet Stuff

My dad and I have a bit of a differing opinion when it comes to some things. Not a lot of things, but definitely a few. One of these, believe it or not, is his lack of interest in drinking water while I push the stuff like crazy. I carry a jug around nearly all the time, but you would be lucky to see him with more than a few swallows worth in a glass at the dinner table. If he uses water to take a pill he never finishes his glass but just dumps the extra down the sink after consuming the bare minimum needed to push that pill down his throat.

I have told him time and again that his body needs more water and that he would feel great if he would just drink even a few glasses a day. His response is always the same, and even though I know (or at least hope) he is partially kidding, it still drives me nuts. He says, “Put a lot of water into my body? No way. Have you seen what too much water does to metal?” I like to think that my father, who is an intelligent man, is trying to yank my chain when he says this and doesn’t actually see water as something that will rust out his internal pipes. I wonder what he thinks his intestines are made out of???

Truth be told, water is fantastic stuff that is often overlooked. As much as I painted a picture in the paragraph above that I am someone who is totally on top of their water consumption, the truth is that I am not. I do carry around a water jug more often than not, but that doesn’t mean that I always drink what I have brought. Sometimes a jug’s worth that is meant to last me only a day is not even close to empty after three days. Not good.

So what’s the big deal? What does water actually do for you and me? Well, one thing that it accomplishes is it decreases muscle fatigue. That should be enough of an answer to grab the attention of anyone who is serious about their training. I have experienced this firsthand. On days when I am hydrated and on top of my water intake I feel great when I train! My energy is high, and even though I am sweating I still feel good and not in a panic for water. The trips I make to the water cooler during a workout become less because my body is screaming for hydration and more because I just want a cool drink to sip because it’s pleasant during a tough workout. Besides, hanging around the water cooler is what all the cool kids do… or something.

So what is water actually doing when it makes you and I feel better during a workout? Well, water performs necessary functions like regulating body temperature and transporting oxygen to our cells. Both of these functions are incredibly important for a workout to be worthwhile. It makes sense that water is this important really, seeing as our bodies are made up of 60-70 % water. It follows that a substance that has such a dominate presence and integral role in our bodies is good to have flowing in regularly.

It is important to note, however, that we can’t effectively hydrate our bodies right before a workout. In other words, don’t chug a half-gallon of water fifteen minutes before a workout and then expect to have the same benefits of hydration that you would if you drank that half-gallon the previous day. All you’ll get from water binging is a really sloshy stomach. Please don’t do burpees in this condition. Please.

Don’t underestimate the need for the wet stuff! Keep drinking it regularly. Invest a little hydration today for better workouts tomorrow…

What Happened to Simple Food???

I think that we can all agree that eating well can be tough. It can be tough in one sense because of such issues that I have mentioned before as unhealthy food options abounding, being strapped to busy schedules, and/or the temptation of an easy and quick meal that will be “only because we’re in a hurry.” Sometimes healthy food is hard to find too, as is the case in many school cafeterias, both at public grade schools as well as in college/university settings. Let’s face it: unhealthy food is accessible, cheap, and ridiculously prevalent. Some of us just go for it too because it, well, tastes good. Better than spinach anyway, right?
Eating well can also be hard because so often we arrive at the grocery store with EVERY intention of buying healthy food, we get our shopping cart ready (you know, the cart with the one wheel that won’t roll straight?), we have list in hand and are feeling pretty prepared for the options. And then, suddenly, as you push your obstinate cart through the automatic doors and into your favorite grocery store you are nearly crushed by the options that come pouring in at you.

It’s kind of like that overused stunt on TV where the guy opens his closet door and a truckload of stuff literally buries him. He may have opened that door just to grab a shirt, but he actually opened a floodgate. That’s what our list of options is like sometimes when we look at the endless aisles of supposedly healthy options.
Have you ever picked up some sort of food container at the store, flipped it over, started to read the label, then felt as though the wrong label had been put on? I mean, that label couldn’t POSSIBLY be in English, could it? Words in the ingredient list like POLYTRANSACCHACHLORIDE look more like they belong on a chemistry test than a can of beans. SINCE WHEN DID FOOD GET SO COMPLICATED?

So, why am I saying all this? I really wanted to write down a reminder to any or all of you who might read this that you can get some help navigating the deep, black, murky waters of understanding nutrition. This help can come in the form now of Katy Magoon, our health/nutrition resource. Her free classes at Hannford have been a great help to FIT members and I urge you to take full advantage of them. I just wanted to remind you all that the classes are there to take, there for you and me, and that from what I have heard they are fantastic and extremely helpful.
So, next time you do battle with YOUR favorite shopping cart, do it with some of friends from FIT and with Katy leading the way. (Actually, don’t bring the cart. Just go to the classes) Click the link below to check out this month’s nutrition class schedule.

March Nutrition Schedule

March Nutrition Class Schedule.

We know you’ve all been waiting for it, so here it is. The Free Healthy Living Demos and Classes at Hannaford with none other than our very own Katy Magoon R.D.
Healthy Living Demonstration Tables-

Lowering Your Cholesterol One Food At A Time.

Friday March 4 10:30am – 1:30pm

Eat For Energy And Beat The Winter Doldrums.

Friday March 11 3:30pm – 6:30pm

Powering Up With Potassium

Thursday March 17 3:00pm – 6:00pm

Spring Cleaning: The Do’s And Don’ts Of Detoxing

Thursday March 24 3:00pm – 6:00pm

Free Nutrition Classes And Store Tours-

Concord Hannaford, 73 Fort Eddy Road

Sign up at the Customer Service Desk

or Call to Register (603) 228-2060

Supermarket Savvy: Tips And Tricks To Save At The Supermarket:

Thursday March 10 6:30pm – 8:00pm

Detoxing Your Gut: The Health Benefits Of Probiotics:

Thursday March 31 6:30pm – 8:00pm

Healthy Living Store Tours: Choose A Time That Fits Your Schedule!

Thursday March 3 4:00pm – 7:00pm or Thursday March 10 2:00pm – 5:00pm or

Thursday March 31 2:00pm – 5:00pm

Concord Hannaford, 73 Fort Eddy Road

Sign up at the Customer Service Desk

or Call to Register (603) 228-2060

CLICK HERE TO VIEW THE DOCUMENT

Diary of a Fat Guy (Part 2)

Finally I found a spot on the beach where there was enough space for me to spread my towel and plant myself. I had hoped originally for a less conspicuous spot (maybe nestled back in the bushes at the very end of the beach) but I had become aware enough of the stares in my direction that I realized I was being plenty conspicuous just in my walking.

And so, I needed a place where I could settle in and stop picking my way through the sea of sunbathers. This seemed to be as good (or bad) a spot as any so I dropped my gear, fished in my bag for my towel, then quickly spread it out, apologizing as I did so for the sand I shifted and displaced towards the people pressed in all around.

It took no time for the kids to grab their buckets and cheap plastic shovels and find their ideal spot right in those magical few inches of water between the shore and the deep water. I smiled as I watched them splash and chase each other, then eventually begin to dig holes indiscriminately. I missed being that age. As I watched them play I realized that I also missed being that size. They looked so healthy and energetic as they ran around. I was glad for them.

I then began to take in my surroundings from the slightly more anonymous perspective of someone who is no longer walking but simply one of the zillion people resting on the sun-baked beach. There were all kinds of people here. There were some who looked athletic and confident, some who hid themselves partially behind towels or inside very modest bathing suits, and some who should have hidden themselves more than they did. And then, there was me. I couldn’t help but wonder what people thought of me too as they looked around the beach as I was. After all, I must be a sight to behold: large, gleaming white, and in a jumbo t-shirt that I was NOT going to part with no matter how hot I got, and it was definitely getting hot. I pulled my jug of lukewarm water out of hiding and took a long drink, then screwed the cap back on.

My eyes scanned the beach to check on my kids again. That was when I noticed him. A guy, about my age, stood waist-deep in the water and was picking up what must have been his kid and throwing him into the water behind him. The kid would resurface laughing, swim back, then get thrown again. It seemed like a pretty average scene that would not have caught my attention normally, but this guy DID catch my attention because he was in unbelievable shape. He looked like a bodybuilder or something. “Great,” I said quietly to myself. “I drag my butt to the beach and now I have to look at Arnold.” I was just thankful my wife wasn’t there. I tried to ignore the guy for a while.

My eyes went back to my own kids as they played by themselves in the shallow water. I wanted to be able to be out there, tossing them in the waves with no fear of a heart attack. I looked down at my bulging stomach and fat, shapeless legs that stuck out in front of me uselessly. “What happened?” I thought to myself. “This is ridiculous. I can’t even play with my own kids.”

That’s when I realized something. This realization was not a lightning bolt, not some great revelation. It was more a calm, cool shift in my thinking as though something had just fallen into place in my thoughts. The words in my mind simply were: “Something has to change.”

(To Be Continued…)

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