Category Archives for "Mindset"

Are You A Bubble Gum Brain? or a Brick?

Everyone knows the tangible difference between bubble gum and a clay brick. While bubble gum can be moldable and moveable and brick is solid and strong.

Each one has its purpose. Bubble gum is designed to change shape and be an enjoyment while you chew. A Brick is created to build a firm object.

But which one would you like your brain to look like? Would you like your brain to have the ability to grow, change shape, take on new actions, evolve to what is needed at the time?

Or....

Would you like to have a brick for a brain? A solid object that can not take on new ideas or thoughts. You'd be set in your ways and firm against change.

Many times I have heard that as you age you become set in your thinking. I want to encourage you to age with a bubble gum brain.

When it comes to nutrition allow yourself to think new thoughts, try new concepts, be open to different ideas.
It could be that you will try a new recipe or a food you 'just know you won't like'. What about experimenting with going without a snack, or going to the movies without eating popcorn.

Don't lock yourself into one solid idea. Be open- a little creative, mold, be bendable, moveable and grow. 

To your best health,

Coach Nancy

I just read "Bubble Gum Brain" by Julia Cook. She took "Mindset" by Carol Dweck and made it easy enough for a child to grasp. 

Recovery- What is it?

And Why do I need it? 

Recovery comes in many forms.

  • Recovery from training could include the foods that you eat afterward. Supportive foods will help your tired, spent muscles to recover faster than food with little nutritional value.
  • Recovery from training could include your sleep. Your body needs rest in order to repair and replenish.
    Recovery from training could include your water intake. Your body needs extra after a training session even if we don't feel thirsty.
  • Recovery from training could include your vitamins and fish oil (supplements) Things we rely on to help fill in the holes in our nutrition. But they also help to give the body what it needs after we physically spend ourself.
  • Recovery from training could include your practice of stress relief. Since physical training causes stress inside your body you need to actively work to recover. We do this at Get Fit NH with foam rolling, stretching, and using the LaCross ball.

Recovery could be one of these things or all of them. Which one do you think you need to work on most?

To Your best Health,

Coach Nancy


Something to Ponder

On investing.

"It was a life well spent 
"I've spent my life working for this"
"She spent her time well"
"If I spend my time working now, I can enjoy my time later"

Phrases like that roll off the tongue so easily we rarely, if ever, give them a second thought; but what are we really saying?
Spending is time sensitive, finite...has a beginning and end. Once something is spent, it's gone.

What if we replace the verb "to spend" with "invest"?
And what if we actually live each moment as if it is an investment in somebody's "forever"?

Now that right there changes the entire paradigm for living eh?



Deep Thoughts from,

Coach Nancy

Food Resolutions

New Year Food Resolution

Doing a complete overhaul in a day can be right for some people but for most taking a snip-it of that overhaul at a time is the best plan.

Take your big picture and tear it down into small pieces. Pieces small enough so that when you look at them you know you can easily add it to your day. So how does that look for you?

Puzzle Piece 1: Go Slow

One piece at a time. Find the one thing that you can do today and tackle that first. Look over all your choices and pick the easiest one to do right away. Resolving to get more fiber in your diet this year? Do you want to add more fish or vegetables? Any change is easier if you take slow, small steps.

For example:

  • Vow to add a piece of produce to your brown bag lunch daily.
  • Designate a day as fish day.
  • Package up a single serving of nuts for an after work snack

Puzzle Piece 2: Water, Water, Everywhere

Water: It's gives your body a quenching boost. Find the idea of eight cups a day daunting? Think small:

  • Drink one glass first thing in the morning, before you brush your teeth.
  • Tempted by more soda? Another glass of wine? Drink a cup of water before you reach for a calorie laden drink.
  • Resolve to drink one more cup of water today than you had yesterday.

Puzzle Piece 3: Tackle Mindless Munching

You're chatting with friends around the dinner table or watching a DVD -- and you just keep nibbling. Try these tips to reign in the munchies:

Keep a glass of water nearby and make sure it is always full.

Brush or floss your teeth.

Pay attention -- look at each piece of food you plan to eat.

Busy your hands by folding clothes, doing your nails, or reading a book.

Puzzle Piece 5: Stack the Odds in Your Favor

Don't forget to help yourself succeed, and to reach out for help when you need it.

Get Fit NH is all about family, and we are here for you. Tell a friend or family member your goals and then share your ideas, plans, and successes regularly.

Leave the temptations -- ice cream, chips, soda -- at the grocery store. Promise yourself you'll cater to cravings only outside the home, in one-serving portions.

Socialize with non-food events. Get your friends together in the park, for a hike, or at the movies.

Puzzle Piece 6: Baby Your Body

Prevention: It's a lot less daunting than treating a chronic condition, so do the little things that keep your body moving and thriving today.

Get rolling. Foam rolling, stretching, lacross ball work is all there to make you move better. Take time to get extra benefits for your muscles. They’ll thank you for it.

Get those tests you know you need. Cholesterol checks, prostate exams, pap smears -- stay ahead of the game by staying healthy.

Get all the snooze-time you need. Sleep helps body and soul recharge, stay healthy, and cope with stress.

Take enough steps and you'll reach any goal. Resolve to put a few small pieces of your puzzle together for your resolutions this year. Watch the picture open up before your eyes!

To Your Best Health,

Coach Nancy

What are You Known For?

What did you get for Christmas? Did you get several gifts with the same theme running through them?

Chocolate?

Candy?

Sweets?

Food?

Your gifts were given by friends and family that know you enjoy that type of gift. They want to give you a gift you'll enjoy. They gave you what you were known for. 

I used to get those gifts. Yep that is me. But really take a look at me. Its me but a different version of me. That is the me that was known for enjoying and eating chocolate- lots of it. IN fact that was my chocolate bar - 5 pounds of it- given as a gift for my birthday. 

The giver knew I would love that gift. I was known as a chocolate lover and it showed. That older version of me hit the dessert bar heavier than the salad bar.

Its not the same type of gift that I receive now. I'm not known as a chocolate lover to that degree any more. 

Don't get me wrong, I still love chocolate. But now I am known for a different style of eating. When my friends and family sit down to eat with me, they see my plate filling up with lean protein, lots of veggies, a little healthy fat, and maybe a small portion of starchy carbs. That is what is normal for me. Guess what it shows. Not just in the kitchen but on me. 

This picture was taken 16 years after the one with the candy bar. While I might have aged, I've changed in other ways too. Instead of carrying a 5 pound candy bar, I have a backpack on my back right before going on a hike.  Ask my friends if they see candy, sweets, and chocolate in my hands often. As for gifts, I've gotten pears, oranges, and other fruits. That is what I am known for. What are you known for? I bet is shows in more places than on your plate or in your kitchen. 

To your best health,

Coach Nancy

 



Are You Getting Itchy?

I know I am, and it's only partly because of this excessive cold spell we are in. Wow, is it cold. Florida and all other southern states are looking pretty good right about now.

Speaking about looking good. How are you doing with your mirror image?  

I get asked sometimes why I eat so healthy, you know "Why spend all that time cooking and all that time planning my meals. You can't stop the aging process you know."

Truth be told it is my goal to be healthier this year than last. And the only way to "stop the aging process" is to die. Not on my list this year, but that is out of my hands.

The poet Dylan Thomas wrote of death and dying "Do not go gentle into that good night", and isn't that really why we work so hard in the kitchen?

Not in a quest for immortality, but to keep our minds and bodies sharp as long as we can.

Not to deny we are getting older, but to be better as we age.

To take care of the precious gift of life we have been given, not to abuse it with excess of anything, maybe especially food.

So why I am getting itchy?

Because I personally have a passion to be better, and I have even more of a passion to help others reach their health potential - to lose bodyfat, get stronger, feel better - BE better.

Are you with me?

Is your fire burning?

Are you ready to put aside the things that are pulling you down, to let go of the excuses, cast off the toxic people who tell you it can't be done?

Are you ready to take action, to plan meals, to grocery shop, to eat foods we know are good for us?

Let me know in the comment section below that you are itching to get more from 2018.

To your best health,

Coach Nancy


Are You Streaking?

I want you to start Streaking! It's just about the New Year. It's soon to be 2018. A new year brings thoughts of change and new beginnings. 

I want to challenge you to make a new beginning. A different type of beginning. 


  •       A beginning that doesn't have an end. 
  •       A beginning that changes your life
  •      A beginning that starts off with one small step
  •      A beginning that you can be proud of. 
  •      A beginning that becomes what you are known for.


I want you to start Streaking! I want to inspire you to start changing who you are today. Then inspire you to repeat that change tomorrow. You'll do it again the next day. And of course the day after that.

Start Streaking today. It all starts with one action you do today that you repeat over and over.

What can you do? What is one action you can do today to start that change of a new beginning?

  1. Take a multivitamn
  2. Add in a serving of vegetables to your next meal
  3. Drink a glass of water between meals
  4. Don't snack
  5. Eat only when you are hungry
  6. Avoid sweets after dinner 
  7. Have a lean source of protein at each meal
  8. Plan your meals for tomorrow
  9. Get to bed a bit early tonight
  10. Eat until you are satisfied but not stuffed.

These are just ideas to get you started. Start a streak. Pick one and do it over and over until it feels normal, then go back and pick something else. Become known for what you want to be.

If you need more help, Just ask. I'm here to help you start that streak and become known for streaking. You can also read more about what I can do to help you here

To your best health,

Coach Nancy






Eat Your Way Right Through the Holidays (the basics)

There are two ways you can read that one.

“Eat Your Way Right Through The Holidays” – such as, eat everything in sight from Halloween to New Year’s and ensure yourself 10 new pounds of belly blubber for the new year.

OR

“Eat Your Way RIGHT Through The Holidays”, as in eat correctly and supportively over the next few weeks, enjoying the seasonal treats in a planned and controlled way, continuing to focus on good habits and making progress.

Big Difference! (no pun intended)

One cookie is different than one plate of cookies!

Take these 4 things and help yourself to Eat Right Through the Holidays

  1. Plan your meals
  2. Prep your meals or as much as you can ahead of time
  3. Eat when you are hungry
  4. Stop eating when you are satisfied.

That is it. Four things that sound super simple and easy to do. If you take one of those items out and you make your chances of Eating Right Through the Holidays twice as hard. 

To your Best Health,

Coach Nancy


Eat Your Way Right Through the Holidays- Success

Eating your way RIGHT through the holidays is not about easy or being average.

It isn’t about settling for the typical but rather going against the grain (no pun intended).

It's about you taking control of your life and your choices, not let others control you.

Taking control of your eating and you'll do amazing!

You want to eat to the point where you feel satisfied. You know you'll feel hunger for 30-60 minutes before your next meal, and you've eaten just enough to feel your physical best.  When you do not feel any better by eating more, you’re in the satisfied zone. You don’t feel better if you keep eating and eating. (Yes, there’s an enjoyment aspect, but that’s a separate discussion. At some point you start to become physically uncomfortable, after a point it becomes incrementally less comfortable to have pressure build in the abdomen).

Eating right includes the idea that you eat until your body is satisfied with the amount of food you've taken in. It is a RANGE, which will vary day to day with your activity level, previous day’s intake, and what’s in your meal. We need to eat a volume of food to get satisfied and stay satisfied until our next meal.   Gigantic salad or pizza I know I don’t need to eat the same volume to get to “Just Right”. It’s just a matter of slowing down and giving the signals time to kick in. You don’t eat the same thing for every meal, so there must be several ways to eat healthfully without stopping still hungry or eating until we hurt, right?

Picture Credit: Georgie Fear

A good friend, Georgie Fear, shared this graph with me. You'll see that: A, B, and C are all Eating Just Enough! You might find you move toward your goals by simply aiming to stop eating in the Green zone, or you might find you can dial it in to stopping earlier or later depending on the particular food you happen to be enjoying. As you practice, you’ll get pretty good at telling what you’re feeling, and knowing how long certain foods hold you.

Eat your way Right through the holidays- stop when you are satisfied. 

To your Best Health,

Coach Nancy


Eat Your Way Right Through the Holidays- the rubber hits the road

There are many of you that are working diligently, planning and prepping and being ready for the inevitable pitfalls to healthy eating that come with office parties, candy dishes, and family feasts. You've been eating only when you're hungry and you've learned to stop eating when you're satisfied. 

Keep up the great work!

But for some of us, we still are practicing all of these skills. 

Keep going- Don't give up!

Remember these quick meal prepping tips.

  • Wash, cut, and even sauté your veggies after grocery shopping
  • Divide, season and cook your meats after grocery shopping
  • Make a double batch of a main dish. Some can be used for lunches or frozen for another meal.
  • Cook similar items together. Butternut squash and spaghetti squash can roast at the same time veggies are roasting. 
  • ALWAYS, Always have a plan.

Here are two recipes I like to make on a cold winter's evening. 

Chicken Bacon Alfredo

1 spaghetti squash, cut in half lengthwise, seeds removed

1 larger butternut squash, cut in half lengthwise, seeds removed

1 pound chicken tenders

4-6 slices bacon, diced  (use nitrate free, sugar free bacon- it is hard to find but well worth your health)

½ cup canned coconut milk

1 teaspoon dried basil

1 teaspoon dried parsley

½ teaspoon garlic powder

½ teaspoon dried oregano

¼ teaspoon dried thyme

Salt and pepper, to taste

Preheat your 425 degrees. Cut spaghetti squash butternut squash in half and use a spoon to scoop out the seeds and excess threads. Don’t be dainty. Place open side down on a baking sheet (use aluminum foil or parchment paper for easy clean up) and cook for 20-25 minutes. You will know when they are done cooking when you can poke the outside skin and it ‘gives’ a bit.

Now you can either cook your chicken at the same time or after the squash is done cooking. Whatever you’d like. Just place chicken on a foil or parchment paper lined baking sheet, sprinkle some olive oil over the chicken (or other kind of fat), salt and pepper it, and sprinkle just a bit of basil on top.  I cooked my tenders for around 15-20 minutes, or until cooked through.

Once your squash is done cooking, pull it out of the oven; dethread the spaghetti squash into a large bowl with a fork. Go against the grain, if spaghetti squash had grain.

Now throw your diced bacon into a skillet and cook until done. Use a slotted spoon to pull out your cooked bacon, but leave behind the grease.

Take your butternut squash and hollow it out.  Use the insides and dump them into your warm skillet filled with bacon grease. Then add your coconut milk. You may need to add a little bit more coconut milk depending on how runny you like your sauce. Mix thoroughly with a ladle to break up the squash a bit.

Add seasonings to the mix and salt and pepper as needed. Mix thoroughly and cook on low for about 5 minutes to simmer. Now dice up your cooked chicken. Pour sauce over spaghetti squash and add your chicken to the mix. Mix well & top with bacon. (Original Recipe from Paleo OMG)

Can’t get Enough - Chicken Curry           

2 pounds boneless, skinless chicken, diced into one inch cubes

½ - 1 can coconut milk

1-2 Tablespoon yellow, green or red curry paste OR

1 Tablespoon minced garlic

1 ½ teaspoon ginger root

1 Tablespoon cumin

1 teaspoon turmeric

1 teaspoon coriander

1 teaspoon cayenne pepper

1 teaspoon salt

1 teaspoon garam masala

1 Tablespoon chopped cilantro

1 Tablespoon lemon juice

And 4-6 cups veggies  (try combinations of these veggies- butternut squash cabbage, carrots, cauliflower, onion, pineapple, red pepper, sweet potatoe, broccoli, eggplant, green beans, green peppers, snow peas, spinach, zucchini. Be creative, use what you have fresh or frozen)

Coach Nancy's quick tip: make both these meals at the same time. They both need chicken cooked and it can bake while the squash and veggies cook.

To your Best Health,

Coach Nancy