Meagan Sbat
Author Archives: Meagan Sbat

Rock N’ Race Deadline Approaching

If you have not registered for our Rock N' Race team yet then you'll want to get cooking on that FAST! April  15th is the LAST DAY you can register and get the custom Get Fit NH & Beat Cancer T-Shirt

You will still be able to register after that, but you won't be representing your team name! We are huge supporters Rock N' Race and the Payson Center. The cause behind this race directly affects so many people. So if you have not signed up for our team yet then Register Here

We will see you on the course May 17th at 6pm!

Get Fit NH Team

Get Fit NH Closed Tuesday Afternoon, March 13, 2018

Another blizzardy day here in New Hampshire. We are hoping Mother Nature saves the rest of these storms (if any!) for Wednesday's and weekends. This evening we are closed for your safety and ours. We sincerely appreciate your understand and we will see you back Thrilling Thursday!

Stuck Inside? - Do This!

1) Spend some time on a foam roller, doing your correctives, and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out! 🙂

Training Options Here! If you don't know what you are doing - don't do it.  🙂

Happy Valentines Day! Will you show us a little love today?

Happy Valentines Day everybody! 

Will you be our sweetheart today, and show us some love in the Hippo Press "Best of..." awards? 


In case you didn't know, Get Fit NH has won a "Best of..." award eight (Count 'em...8) years in a row, and that is all because of YOU!

Thank-You Again!

We are confident that with your help we can share the good word with many others in New Hampshire and get their health and fitness journey started. We appreciate your vote so let's get started! Check out the link below:-)

Here's your "Get Fit NH Voting Guide". Don't forget you need to vote in 15 categories to be counted, but with all the cool things to do in NH, that will be easy-peasy!

Please Vote in the following categories:

19. Best Gym: Get Fit NH Concord

20. Best Workout Class: Smart Group Training Get Fit NH Concord

103. Best Fitness Instructor: Nancy Carlson Get Fit NH Concord

It’s Voting Season – Let Your Voice Be Heard!

I cannot believe it is voting season again. We are hoping you are excited to exercise your voting rights- the SUPER fun kind! You get to select your favorites from all over NH to be recognized as "Best of..." in a ton of different categories.

In case you didn't know, Get Fit NH has won a "Best of..." award eight (Count 'em...8) years in a row, and that is all because of YOU!

Thank-You Again!

We are confident that with your help we can share the good word with many others in New Hampshire and get their health and fitness journey started. 

We love all our coaches and all our clients in both our Epsom and Concord training gyms. Vote your conscious, but it helps if we "concentrate the vote" and vote for one coach and one gym location. We asked the team this year who they wanted us to vote for "Best Instructor", and the consensus was that Coach Nancy should be the one. There is a lot of humility and team spirit involved in that decision, so thanks team!

Here's your "Get Fit NH Voting Guide". Don't forget you need to vote in 15 categories to be counted, but with all the cool things to do in NH, that will be easy-peasy!

Please Vote in the following categories:

19. Best Gym: Get Fit NH Concord

20. Best Workout Class: Smart Group Training Get Fit NH Concord

103. Best Fitness Instructor: Nancy Carlson Get Fit NH Concord

Thank-you for all you do, and for supporting Get Fit NH!

Coach Meagan

Get Fit NH CLOSED this Afternoon January 4, 2018

Good afternoon ladies and gents,

I am just getting in from one of the scariest drives I have had in a while. The snow is coming down fast and the visibility is terrible. We strongly dislike closing for a good ole' New England snow storm, but we have to keep YOU and our coaching team safe and sound!  We appreciate you understanding!

As of now morning training is still on for tomorrow! We will post on our blog and Facebook and send out an email by 4 AM so be on the look out for that! If you don't see anything then we will be there!

Be safe and happy shoveling! Share your MYZONE reports or send pictures from your snow clean up! Or stay inside and do some training with Coach Dean and Coach Nancy!

 Click here to train with your coaches from home

Be safe! 

Coach Meagan

Recovery Week is Approaching..

Next Scheduled Recovery Week: December 25, 2017 - December 29, 2017

On Monday January 1, 2018 we will ring in the New Year with our annual New Years at Noon event in Concord! We will resume regular schedule Tuesday January 2, 2018!

Congratulations! You successfully made it through the LONGEST training phase of the year. Your body needs a rest!

It bears repeating - recovery weeks are not haphazard or just vacation times for your coaches. They are a purposefully planned part of the training cycle, and critical for long term development and injury prevention.

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.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

Mr. Crank-Pants, anyone?

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.​

Decreased Immunity

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

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Figure out more things to torture you with. (Just seeing if you are paying attention)

​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?


PS. Below is the "Science Stuff" I promised - Enjoy!

All About Recovery Weeks

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:

Recovery Weeks!

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!

Three Steps for Successful Recovery

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!


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!

​Coach Dean

P.S. If you are serious about maximizing your training/recovery cycle, you owe it to yourself to invest in this! Look further into 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.

Come Join Us At Our Annual Christmas Brunch!

How does the holiday season sneak up so quickly each year?

I absolutely love the season of friends, family and giving!

Coming up on Saturday December 16th we will enjoy our annual Christmas Party, and we want you there!

 We take great joy in these parties, because we get to come together as one big family. This is an opportunity to bring along your family and share with your loved ones where you have been "Making It Happen."

This is a wonderful opportunity to come together in “regular people” clothes and share a meal and also an opportunity to GIVE.

Last year we started a new tradition of "giving." We used to do a yankee swap each year, but we traded it out to work with a local organization called, "Friends of Forgotten Children." This is totally optional, but in place of a yankee swap gift we would love for you to bring a shoe box with 2 toys and 2 clothing items. Clothing items could be hats, gloves, scarves, etc. During the holiday season we love to share the spirit and make Concord a happier place. Our age range is 10-17 boys and girls. We will assign an age range and gender for each training hour to focus on!

As always this years party will include food, student superlatives (so make sure you let us know you are coming so we know who we are choosing from!), Raffle Prizes (about $800 worth of them!), and lots of laughter and joy!

We do not take for granted that YOU choose to train with US. So, grab your ugly sweater (because oh yeah, that’s a new added feature!) and let us know you are coming.

When: Saturday December 16, 2017

Time: 10:00am until the Party is Over!

Where: Get Fit NH Concord

*No really, don't forget to let us know you are coming! Click here!

Seasonal Depression- It’s Real!

Many of you have probably heard of Seasonal Depression and many of you or your loved ones are affected by this. This is real and you need to be on the look out for symptoms in yourself and in those around you. Since the clocks turned back i have already noticed a DRAMATIC affect in some of our students so that is why this blog is so timely.

When you "Google" Seasonal Depression there are endless articles on how to combat it and get through it, so my blog is not totally biased here! There is consistency in the research. Here are the top 3 things i found when reading about the winer blues...

1.) Exercise. I bet you knew I was going to say that. Exercise recruits all of those happy endorphins and seriously...who leaves the gym wishing they didn't come?

2. ) Stick to a schedule. Sleep, Exercise, Nutrition, Work...all of it. Have consistency in your life, because that has a GIANT affect on you emotionally and mentally.

3.) Get outside. Bundle up and go play outside. Expose yourself to the sun. It might not be a warm sun, but it is a shiny sun and that shiny sun provides the Vitamin D that you are probably lacking! Vitamin D is a happy and energetic piece that we NEED.

Be aware of changes in yourself and changes in those around you. Help someone through it and don't give up. If you are noticing one of your pals is missing more often during these cold months then shoot them a message and let them know you miss them and that you are here for them. This stuff is REAL and we can all use a little more love when it is cold!

Ski Erg World Sprints Results

Last week we had 45 of ya'll take on the ski erg world sprints! This challenge comes around every year and we are so proud every year to send in your results. Please join me in congratulating our 45 participants! 

JodiMattice- Collins
Mae LynnArlinghaus
Mary BethVozzella

Click HERE to see the 2017 results!

We are so proud of everyone- can't wait to compare scores next year!!! 

Raking, Shoveling and Weeding – Oh My!

Today I spent the day getting my yard cleaned up. It is amazing how exhausting this chore can be! My husband made fun of my as I volunteered to rake, because it was better exercise than leaf blowing. Something must be wrong with me! 

As the wind blew and stirred up more leaves where I had just raked I was reminded of how important it is to be engaged in what you are doing...even when it is chores!  I didn't do any kind of warm up and I was thinking about how that was kinda numb, because my shoulders were totally burning. 

Raking will soon be over with and winter will approach quickly so let's think about shoveling. Every year we have so many students come in with a sore back or hurt shoulder from shoveling. There is twisting and bending and tossing involved here. I double dog dare you to wear your Myzone this winter when your are shoveling- it is a serious workout, but do we warm up before shoveling? Doubtful. I know I don't.

How about weeding? Every spring we talk about how much our back hurts after spending hours in the garden. We hold this horrid position for hours- of course it hurts! But dang, our gardens look pretty!! We have to pay attention. We have to be engaged in what we are doing.

This is my reminder to be mindful when you are doing your chores. These are the activities that we train for, right? Breathe, brace, warm up and rest!  Be mindful of your form. We are all on a time crunch, but an extra 5 minutes can save you hours, days, weeks of pain and soreness.

Coach Meagan

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