Next Scheduled Recovery Week: July 3 - July 9, 2017
If you are new to the concept of recovery weeks, please read on.
If you have been training with us for awhile and you have ignored recovery weeks, read on.
Recovery weeks serve a critical function within the training cycle (more on that below for those of you who want to see the science).
You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.
That is purposeful.
Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.
Then we will take a scheduled, purposeful rest.
Because whether you think so or not, you cannot and should not train really hard, all the time.
In fact one of our training program design principles is what is referred to as MED.
Minimum Effective Dose.
In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?
What? The minimum you say? That is NOT my style. Go hard or go home!
That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.
How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:
Altered Heart Rate and Blood Pressure
You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.
Poor Sleep Patterns
An increasing pattern of the inability to sleep restfully.
Your training loads have stagnated or even decreased.
One of my big ones (no secret I know - sorry).
Eating Habits Disrupted or Compromised
It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.
If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.
Increase In Injury
This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.
Lack of Progress (Plateau)
This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.
Enter Recovery Weeks
Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.
You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!
And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.
Here's My Top 5 Things To Do On Recovery Week
What about you?
You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.
Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not.
I train hard, but more importantly I train and recover appropriately.
I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.
THAT is what sets me back.
Recovery is what drives me forward. On a daily, weekly, and quarterly basis.
You ready to get better with me?
MAKE IT HAPPEN!
PS. Below is the "Science Stuff" I promised - Enjoy!
Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.
But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here
Read on why properly planned and adequate recovery is important for you!
The Recovery Curve
I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!
The following illustrates a “good” recovery curve:
The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).
Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.
A closer look at the chart will help explain what I mean.
The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.
The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.
But what’s going on?
Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!
Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.
You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.
The recovery curve continues with Supercompensation. Here is how Coach King describes this process:
“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation
In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!
As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!
The flip side to all this is what happens when the recovery process isn’t working so well.
This chart represents recovery gone “bad”:
When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.
The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.
Which leads us to:
Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!
That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.
That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.
If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”
So now that we have established you are ready, willing and able to embrace recovery week, what do you do?
Glad you asked!
1.) Physical Rest and Regeneration
– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program
– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!
– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!
2.) Physiological and Psychological Rest and Regeneration
– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.
– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!
– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.
3.) Celebrate the Fruits of Your Labor
– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance
– Enjoy your results!
THANK YOU, THANK YOU, THANK YOU!
We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!
We have been training athletes ages 13+ for years, both in our Summer Academies and our year round Long Term Youth Development training programs.
For about the same length of time parents of younger kids have been whining "But what about uuuuuuussss?" 🙂
And while we have been listening, we just didn't have the capacity to do anything about it.
We are pumped about introducing our Summer Youth Academy, and it's right up your alley if you have kids ages 9 to 12!
It's no secret. Our kids are just not as active as we were at the same age. There are so many more distractions - 500 channels on TV, Xbox and Playstation, Facebook, iPhones and Android - you get the picture. None of these are harmful in and of themselves, but add them all up and you have a whole lot of sitting and not much movement. Add into that the fact that PE is limited in our schools, and we have kind of a "movement mess" on our hands when it comes to our kids.
Where is your child on the "get out and move spectrum"? You see, moving well is the foundation for a lifetime of activity and enjoyment. And while we all want to think our kids is going to "go pro", the fact of the matter is that ALL our kids need to learn that activity and exercise can be fun. For some that means winning on the playing field, for others that means going to the skate park, and for others keeping up in gym class would be really cool. No matter the ultimate goal, kids need a foundation on which to build.
A foundation which includes:
Get Fit NH's Summer Youth Academy is for girls and boys ages 9 to 12, and will run six weeks, from July 10th to August 17th, on Monday and Friday's from 11:30am to 12:30pm.
It's a great chance to get the kids out of the house a few hours a week and into a environment where they can learn, laugh, build confidence and have a great time.
Tuition is only $199 for the six-week summer session, and we are capping the class at 12 students, so don't sleep on this one.
All you have to do is click the "Enroll Now" button below to send in your payment and reserve your spot. As soon as we receive your enrollment, we will contact you with our registration and health history forms for you to fill out with your child, and set your first coaching appointment. It's that easy!
Questions? Contact us here, or give Coach Adam a call at (603) 340-7281
See you (and your kids) there!
As popular gym celebrates nine years in business, CAPPIES award is second in a row
CONCORD, N.H. - May 16, 2016PRLog
-- For the second year in a row, Get Fit NH has won a Capitol Area People's Preference Award ("CAPPIES")
for Best Fitness Center or Health Club. This regional recognition comes just a day after the popular training gym celebrated its ninth year in business. Co-owner Dean Carlson reflected on the anniversary:
"When we started, with nine of us in my backyard on the cool morning on May 8, 2008, at 5:00am, there was no grandiose plan of 2 locations, multiple coaches, and state, regional and national recognition."
But yet this is exactly what has happened. Get Fit NH now operates two locations in Concord and Epsom and has gone from two coaches, Dean and his wife and business partner, Nancy, to six coaches. "Then, as today, it was about a group of people bonding together for a common purpose: to be the best version of ourselves we could be, through the vehicle of pursuing better health and fitness." In 2008, there were nine. Today, more than 400 clients choose to train to lose fat, get lean, and look and feel great with Get Fit NH.
Just last month in the annual statewide Hippo Press voting, Get Fit NH was named "Best of the Best" gym in all of New Hampshire and their "Smart Group Training" the "Best of the Best workout class" in the entire state. Coach Nancy Carlson earned the "Best of the Best" Fitness instructor award. This makes five years in a row of "Best of the Best" awards and eight "Best of…" awards for Get Fit NH.
Nationally, Get Fit NH is one of only a handful of gyms to have earned Smart Group Training (SGT) certification. SGT is built around the Functional Movement Screen which allows personalization of the routine within a group setting to maximize each client's results. Get Fit NH asks each new student to come in for a 2 week free trial before joining. These two weeks allow them the best chance to see for themselves what taking advantage of the innovative approach at Get Fit NH will do for them.
Get Fit NH is built on the philosophy that if the training isn't fun, safe, and effective, clients won't come back. "Fitness technology is huge these days," Dean says. "It makes training interesting and helps both our clients and us see and track progress, as well as make quicker adjustments to the training program as needed." In the last few years, they have added new innovations at the gym such as BioForce HRV heart rate variability testing, which monitors readiness for exercise, Fit 3D body scanning for viewing and tracking progress over time, and MyZone, which allows coaches and clients to monitor degree of effort while training.
The success of Get Fit NH is due to their continuous drive to do what it takes to make their clients better. To this end they offer professional group fitness training, nutrition coaching, and seminars at two locations in Concord and Epsom. See their website,www.getfitnh.com
or call 344-2651 today to make it happen for you.
There is power in the word "don't".
When I "don't" do something, I am in control.
There is no rule that is forcing me, no obligation that I am under, nobody else telling me what to do.
Let's say you want to drop a few pounds and lean up, so you adopt a different eating strategy, for instance participate in "Sizzlin' Summer Slimdown".
Don't say you "can't" eat something on S3, because that is simply not true.
You CAN do whatever you want.
Think about it - the rules of fat loss did not change because you chose to get serious about it, they just came into clearer focus and become more important in the "now" to you.
Most of us don't like "rules", (especially those of fat loss) but some of us sure need them - I am first in that line!
Here's an example; You decide that from this point on you are only going to eat 3 meals a day, with no snacking. That is your new "rule".
What do you say when you are offered popcorn during the movie you are watching?
What do you tell your own self when you want that last piece of pie in the fridge?
"I can't because I am on this stupid diet" makes you a victim, and we all like to play the victim.
"No thanks, I don't eat more than 3 meals because I am learning to control my hunger" demonstrates an exercise of free will that is a emotionally and psychologically very powerful. Jedi mind tricks if you will. YOU are in control because you made a decision, not because some diet guru made it for you.
And can we talk about that word "Decide"?
We use that word very flippantly.
The root is "cid" or "cis".
Homicide. Suicide. Scissors. Decide.
All the same root - "cid" or "cis" - "to cut or to kill".
What to wear to the gym or whether to drink Dunkins or Starbucks is making a choice, not deciding.
"Deciding" something means you cut off or kill all other options.
Did you really "Decide" to participate in Sizzlin' Summer Slimdown, or is it something you are merely choosing to do until the going gets tough?
If you truly made a decision than anything that is not part of S3 is off the table for you.
Do you understand the power of that?
There is no choice to be made anymore, and that is liberating, not restrictive.
You "don't" do it because YOU decided not to, and YOU matter.
Don't ever forget it.
As I sat down to jot my thoughts down this morning, I couldn't help but get a little bit choked up.
Because while it is very exciting to be celebrating 9 years in business, it was even more impacting to take some time to go through the moments we have captured on our cameras, video recorders, and phones over the years.
It hasn't always been unicorns, roses and sunshine. Life never is. But what an amazing thing to see all the lives that have been impacted by this little experiment called "Get Fit NH". Not the least of all my own.
When we started, the nine of us in my backyard on the cool morning on May 8, 2008, at 5:00am, there was no grandiose plan of 2 locations, multiple coaches, and state, regional and national recognition.
Then, as today, it was about a group of people bonding together for a common purpose - to be the best version of ourselves we could be, through the vehicle of pursuing better health and fitness.
To look through those pictures I was reminded of this one truth; someday my career is going to be over, and the reigns of Get Fit NH will be passed to another caretaker. At that time I hope the focus is not on how good of a business we ran, or how good of coaches we were, or that the gyms were kept in good shape with the latest and greatest cool equipment.
My hope, my prayer, is not that we were looked upon as being great, but that we created something good, that made a lasting impact on our families, our team, our students, and our community.
Right now as I am writing my Facebook feed is blowing up with y'all putting up pictures of all the broccoli you are eating, a challenge from coach Meagan. Who woulda thunk? 🙂
I am so grateful for the team we have here; Nancy, Meagan, Adam, Cari, Lars and Stephanie.
They work SO hard every day, in so many ways, because they want to create good too. As we have grown the thing that is hardest for me is that I don't get to know and build relationships with all of our students like I used to. But knowing I have caring and compassionate coaches that can do it even better than I could is amazing. Thank-you team.
Thank-You. I don't know what else to say. If you are reading this then somehow Get Fit NH is on your radar. We get to coach you in some way; either in person at one of our training gyms, online in our nutrition programs, or even just reading our blog and doing what you can on your own. It is still mind blowing to me that anyone does any of those things.
As I looked at those pictures this morning I thought maybe I'd put together a slide show of Get Fit NH through the years, but I think I'll wait until our 10th anniversary. I am going to need more time to put it all together. 🙂
Instead, throughout this post are scattered some of the iterations of our logo over the years, and even that was kind of fun. It reminds me how far we have come, but also that the work of improving is never over.
Thanks for taking the journey with me.
One of the hardest things for us to do is to take a good hard look at ourselves. But maybe the hardest thing to do is to take a good hard look and then CHANGE what needs to be changed.
It's easier to not look.
That applies to more than our "inner" being though. There aren't a whole lot of us that like to step on the Fit3D very often either.
Sometimes it just ain't pretty.
But avoiding a problem doesn't usually make it better.
So it goes with the "Truth Booth". And it goes WAAAAAY deeper than how we look.
We are taking charge of our HEALTH when we monitor our progress regularly, and the Fit3D is a quick, easy way to start to take charge.
The tutorial below explains why image isn't everything, and why you need to "Fit3D" on a regular basis.
More questions? Comment below.
Latest news from the Rock N' Race committee.
Please come support the Payson Center, as well as honor our friend Jim Knee and his late wife Catherine Dowd by joining our team!
Register Now and Save $5
The deadline to form a team of twelve or more individuals and receive customized team T shirts and/or a unique race day wicking shirt has been extended to Tuesday, April 18 at 8:00 am.
Register now. After May 15 the registration fee increases to $35, so sign up now and save!
All proceeds from the Merrimack County Savings Bank Rock ‘N Race are directed to Concord Hospital Payson Center for Cancer Care.
We look forward to seeing you at the starting line on Thursday, May 18 at 6:00pm.
The Rock ‘N Race Planning Committee
April 11, 2017 - Get Fit NH’s Smart Group Training is “Best of the Best” workout in New Hampshire. Get Fit NH voted “Best of the Best” Gym in NH for fifth straight year.
Get Fit NH, with locations in Concord and Epsom, won three awards in this year’s Hippo Press “Best of NH” voting. Voters have once again named Get Fit NH “Best of the Best” gym in all of New Hampshire as well as voting their “Smart Group Training” the “Best of the Best workout class” in the state. Coach Nancy Carlson earned the “Best of the Best” Fitness instructor award. This makes five “Best of the Best” nods in a row and eight “Best of…” overall for the popular training gym, well known for its unique high quality group training format. Coach Nancy’s “Best of the Best” Fitness Instructor in all of New Hampshire honor is her fourth straight and her sixth since 2010. “All of the coaches at Get Fit NH consistently work hard and take great pride in what we do for our clients. We never stop learning and finding new ways to make Get Fit NH and our clients better every day. We work hard to consistently offer the smartest and best training available so earning these awards year after year is especially gratifying to us and to our amazing team of coaches, who are deserving of all the credit we can give.” said Nancy.
Get Fit NH is built on the philosophy that if the training isn't fun, safe, and effective, clients won't come back. "Fitness technology is huge these days," Co-Founder Dean Carlson says. "It makes training interesting and helps both our clients and us see and track progress, as well as make quicker adjustments to the training program as needed." In the last few years, Get Fit NH has added new innovations at the gym such as BioForce HRV heart rate variability testing, which monitors readiness for exercise, Fit 3D body scanning for viewing and tracking progress over time, and MyZone, which allows coaches and clients to monitor degree of effort while training.
Get Fit NH is one of only a handful of gyms in the country to have earned Smart Group Training (SGT) certification. SGT is built around the Functional Movement Screen which allows personalization of the routine within a group setting to maximize each client’s results. Get Fit NH asks each new student to come in for a 2 week free tryout before joining to see if the gym, coaches and training are a good fit. These two weeks allow them the best chance to see for themselves what taking advantage of the innovative approach at Get Fit NH will do for them.
The success of Get Fit NH is due to their continuous drive to do what it takes to make their clients better. To this end they offer professional group fitness training, nutrition coaching, and seminars at two locations in Concord and Epsom. See their website at http://www.GetFitNH.com or call 344-2651 today.
Get a head start by registering today!
Man that snuck up on us FAST!
You are running (see what I did there) out of time to register for the 2017 Rock N' Race and get your custom "Get Fit NH & Beat Cancer" t-shirt.
Do you really just want to have a plain t-shirt when you could get a sweet customized one?
Don't be that guy.
Please do your part and honor Jim, Catherine and ALL the deserving folks that need our help. The deadline is April 18th for your custom shirt!
P.S. - It's a BLAST!
P.S.S. - We shut down the gym for the race, so you might as well come! 🙂