Athlete Academy: Don’t Overspecialize – Burning Out

In my last blog, I wrote about some of the dangers of overspecializing from a mechanical standpoint, like why it may actually hinder rather than help a child’s ability in a given sport. As a quick reminder, when I talk about over specializing, I mean having a young athlete do one sport, and only one sport, year round without ever being introduced to different movements or events.

Today I want to talk about the mental aspect, which is the high burnout factor that over specializing can lead to. You may not feel this way about everything, but as human beings we need change because change leads to growth. That growth can be physical or mental. When a child is put in the same sport, doing the same movements over and over and over again, without being exposed to something else, eventually that child will most likely become disinterested in the sport. Often times, they will quit entirely because they get sick of it.

Imagine you are fed nothing but chicken and rice every day, for every meal your entire childhood. What are you going to do the SECOND that you are given the option to stop eating it? You may never eat it again. Same thing can happen with kids and sports. Not only will they become sick of it, but even if they do keep playing they will never reach their full potential. Disinterest breeds disengagement, and a disengaged player will never reach their full potential.

Lastly, it boils down to the pressure associated with overspecializing. Imagine you have been pushed to play a particular sport your entire life. In season you’re hyper focused, in your off season you are bouncing between 2-3 rec or travel teams, and you spend 8 weeks of your 10 week summer vacation at camps dedicated to the same thing. Now what happens when that kid goes to high-school, has to make a team for the first time but doesn’t make it? That kid is likely to: A) feel like they let everyone down, or B) stop moving entirely because they have nothing else to fall back on.

Don’t create more burnout. There are already hundreds of thousands of adults my age who don’t move anymore because it got so stressful and so frustrating that it wasn’t worth it anymore and they stopped entirely. Don’t add to that statistic.

-Coach Adam

Evelyn is Shining Bright

If you asked me to list reasons why I absolutely adore Evelyn I could truly go on and on. This woman is the life of the party. You cannot possibly have a bad day when Evelyn is in the room. She brightens the room with her smile and her humor fills the room with laughs and joy. I am thrilled to have her at the 6:45 class. We are definitely the lucky ones. Her willingness to be coached, have fun and lend a helping hand is admirable. Here is what she has to say...

First let me say how humbled I am that I was picked to be the spotlight. I started my journey with Get Fit in December of 2016. When I joined I was looking to help improve my strength and help tone my body. I have lost over a hundred pounds since 2012 yet I had only really focused on cardio and portion control of my meals. Once joining Get Fit I immediately felt the changes in my muscles. Not just because I felt sore after every workout, it was a good sore, it was a sore that you knew change was happening. I could see the definition and shape taking place in muscles I didn't know existed!! Not only was I seeing the changes but I was feeling them too. I feel stronger, and I have better balance. The group training has been great it keeps it fun! When your having fun, time flies by! Having people at all different fitness levels makes me feel so comfortable and not afraid to make the modifications that I need for any injuries that I have. The color band system is great, I love knowing that I'm pushed on exercises that I can be pushed and challenged on, and then watched and modified on those exercises that I shouldn't be pushing myself due to injury or other restrictions. I feel like all the coaches really take an interest in each and every student to know what's going on with them and make sure that everybody exercises safely. I also love the family like atmosphere. I may not know everyone's name ( I'm trying to! ) but it doesn't change the fact that we're all supportive and help one another through every class!I really am happy that I stumbled across this gym on Facebook. Ironically enough once I got there I found lots of people I know and are even related to that go there as well!! Personally I would recommend this gym to anyone and everyone because it doesn't matter if you're young, old, fit or unfit they will make the class fit you!! Thank you to all my 6:45pm class peeps, and Coaches Adam, Cari and Meagan for all your support and awesomeness! On 3.... 1,2,3. MAKE IT HAPPEN! ! WOO HOO! !​

You can feel her enthusiasm in her post above, can't you? I am grateful to have Evelyn train with us at 6:45. She brightens my day and those around her!

Keep making it happen,
Coach Meagan​

Let’s Get Rolling!

Foam rolling is something that is incorporated into a large majority of the warm-ups here at Get Fit, but I feel that the benefits and true importance don’t get touched upon enough! Foam rolling is a form of Self-Myofacial Release, which you can think of as mini massage for yourself (that you don’t need to make an appointment for) that will help you perform better during training and recover properly after!

I am hoping that once reading through this post, you obtain a better understanding as to why we do it and that you might even want to invest in a foam roller!

Benefits of foam rolling BEFORE training:

  • Improved circulation of blood - resuming normal blood flow through your muscles through the pressure applied and helping to get better oxygen delivery to those muscles
  • Releasing painful trigger points or knots in the muscle that may be hindering your movement patterns
  • Decreasing muscle tightness and improving flexibility - rolling the muscles will help stretch and loosen the fascia that surrounds your muscles, helping many other structures move more freely, therefore increasing your ability to perform better!

Benefits of foam rolling AFTER training:

  • Help decrease your recovery time - sore and fatigued muscles after a workout can be attributed to lactic acid buildup; as you roll those tired muscles, blood and nutrients flood the area to help your body to recover and remove waste products
  • Keep your body less prone to injury - keeping structures throughout the body moving more easily will limit injury caused by restrictions

Helpful tips to remember: Take deep breaths, relax your body and the muscle being targeted, move slowly to gain awareness of trigger points, and apply pressure.

Time to get rolling,
Coach Cari

Rock N Race Pick Up and Meeting Area

This Thursday is the Rock N’ Race – where did THAT come from?

The shirts and bibs have been retrieved! They will be ready for pick up WEDNESDAY between 2pm and 8pm in Concord for those who train in Concord and between 12pm and 8pm for Epsom friends

DON'T FORGET: We are open Wednesday afternoon and evening this week and closed Thursday afternoon so we can all participate! Morning training hours will remain the same Thursday!

Meeting Place and Time: We will meet up to pass out remaining shirts/bibs and get a team photo at the Eagle Square Clock at 5:30pm. We will be the team with the white Rock N Race shirts ;-)! 

If you have any further questions please let me know!

Coach Meagan

For Immediate Release

Get Fit NH voted Best Fitness Center or Health Club in the Capitol Area for 2017

As popular gym celebrates nine years in business, CAPPIES award is second in a row

CONCORD, N.H. - May 16, 2016


-- 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,

or call 344-2651 today to make it happen for you.

Memorial Day Training

Mark your calendars for a schedule change and a family training opportunity! On Memorial Day we get together as one big happy family. This year we are combining our Memorial Day family training with   Training for a Cause! Brilliant, right? Memorial Day is about honoring our nations men and women who paid the ultimate sacrifice for our freedom so it just makes sense to take this opportunity to donate to Operation Hat Trick (OHT). For those of you who are not familiar with OHT they are dedicated to American service members as they recover from the visible and invisible wounds of war. They help them move past the traumas of battle so they can focus on their lives and families at home. Donations are appreciated. We especially love that all of the money raised stays in New Hampshire to help our own. So mark your calendar, dig out your red, white and blue and let’s have some fun while doing some good!

When: Monday, May 29, 2017 

Time: 8 AM - 9:15 AM

Location: Get Fit NH Concord 

Today is Your Lucky Day if You Work for the USNH System

Do you work for the University System of New Hampshire? Are you eligible for their fitness reimbursement program through Cigna?

If you are - today is your lucky day!

Get Fit NH is now an approved facility for the USNH fitness reimbursement program!

That is great news for you if you are a member of the USNH insurance program. Since Get Fit NH is now an approved facility, you win. We'll do the paperwork so you can use the insurance benefit they provide.

To start using your benefit on June 1, 2017, please:

  • Contact Cigna to make sure you have this benefit as an employee of the USNH.
  • Contact Stephanie at by May 25th to get your paperwork started.

Are You Giving Yourself a “No”?

The past couple of weeks I have been playing the jumping chin game! I have been challenging some of you to give them a whirl. At first with the bench and then without.

Every single student I challenged was able to perform at least one jumping chin- score!

Quite a few told me I can’t do a jumping chin! My response? How do you know? If you have never TRIED? How do you know if you are unable to do something right now?

Here is my challenge to you…

Stop giving yourself a no before you really, truly try. You really, really want to try a jumping chin…what’s the worst that is going to happen? You won’t be able to pull up. You want to deadlift Batman, but it looks kind of intimidating? Try to pull it off the ground (safely) the worst that will happen is it won’t budge!

If you want something you need to BELIEVE that you CAN! No more telling yourself someday or I can’t because

I believe that anyone who walks through these doors will be able to lose fat, gain muscle and feel amazing. I really truly believe that, but if you don’t believe that then we are going to be stuck….

What do you believe you can do?

Coach Meagan

Audrey’s Turn to Shine!

This student spotlight is shining bright on Audrey Fischbein. Besides brining a great sense of humor and hard working attitude to class, Audrey has seen results and has enjoyed her time at Get Fit. Below is a short segment from Audrey’s own experience since joining the family.

Audrey is on the left getting her I Survived shirt!

Why did you choose Get Fit NH?
I met Dean about 6 years ago - his story was very inspiring! The results of others were also incredible so I figured it's time to do something for myself!

What changes did you notice in the first few weeks?
My love for exercising returned. My energy increased and I started to feel strong!

What outside of Get Fit NH has become easier since starting?
I focused on my eating as well so I don't have that tired time in the afternoon! And I can easily get all my groceries in one trip up 2 flights of stairs lol

What are your goals?
Lose inches and get my BMI down! Look as healthy on the outside as I am on the inside.

What have you accomplished so far?
20lbs down. Much better diet, thanks to Nancy and all the nutrition help! Also I have learned to love feeling sore ALL THE TIME!

What is your favorite part of Get Fit NH?
The coaches! How it's always different and fun. The accountability! The challenges! I love how it offers not just the exercise piece but also the nutrition piece!

Great job, Audrey, taking the opportunity and making the absolute most out of it!

-Coach Adam

The Power of “Don’t”

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.

Coach Dean

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