A Very Special Spotlight

I recently had the opportunity to train in Epsom and then had an opportunity to coach in Epsom. I had to put the leader of the pack in the spotlight after observing this community. Epsom has something special about them. They are a smaller, more close-knit community. They are hard workers and pushed by the one and only Coach Nancy. While I was training in Epsom she pushed me (a fellow coach) harder than I would have pushed myself. Everyone needs a coach and she is a very special one.

While I was coaching in Epsom I asked the 3 morning classes to finish the sentence and here is what we got...

9AM Epsom: Coach Nancy helped me to achieve...

  • Self confidence
  • Walk without a fear of breaking my ankle
  • Balance
  • A healthier outlook on life
  • Strength and balance
  • Happiness
  • Pushing for more
  • Change my eating habits

6:15AM Epsom: Coach Nancy taught me how to....

  • Believe in myself
  • Behave
  • Think about the food I am eating
  • Drive by the Donut Shop
  • Recognize my achievements
  • At least try it and listen to my body
  • Forgive myself and start over
  • It is always doable
  • Eat healthy and delicious foods to stay energized

5 AM Epsom: My favorite part of training with Coach Nancy is....

  • Positive attitude
  • She is always there for you
  • Chirpees
  • Encouragement
  • Her smile
  • Her energy
  • Always getting bigger weights placed in front of me (I call that the kettlebell fairy!)
  • Making me feel welcome and supported
  • ​Her kind spirit
  • Everyday is the best day ever
  • Wonderfully positive support and encouragement 
  • She always has a positive disposition and smile on her face and I always feel more positive when I leave
  • She has special telepathic capabilities or maybe it is just the mom factor and she just knows when something is wrong or you feel like giving up then BAM she has your back
  • She is a problem solver
  • She is always willing to share her nutritional knowledge and advice
  • She makes me laugh at silly things
  • She plays angry music and doesn't even know it

I can tell you that as a coach myself these are exactly the answers we strive for. This is our mission and our purpose. I am proud of Coach Nancy for making 100 students feel this way each and every day. Thank you for giving me something to strive for, Coach!

Keep making it happen,
Coach Meagan

4 Tips to Avoid Caving into Cravings at the Grocery Store

Out of sight out of mind, right? But now you are strolling through the grocery store and there is temptation EVERYWHERE! Here are 4 helpful tips to keep you from caving to the craving!

#1. After you create your meal plan, make your grocery list. Not just any grocery list - write it out in order of your grocery store. That way you don’t have to go back for anything and you don’t get off your path.

#2. Have a time crunch (or if you’re me, shop with a toddler because that is always scary!). If you are in a time crunch, then you don’t have time to browse and reason with yourself about food NOT on the list! You have time to get in and get out.

#3. Do your best to shop the perimeter of the store. Avoid aisles as you are able so that temptation does not slap you in the face!

#4. Tell your coach you are headed to store and send a picture of the conveyer belt or receipt with total list compliance!

How many grocery store pictures can I get this weekend??

-Coach Meagan

Shhh, This is a Secret Spotlight!

I am shining the spotlight on my mom this month (shhhh, she doesn’t know about it). I will admit that this is not an easy spotlight for me to write. Other than the typical joking and getting frustrated from time to time, I play a lot close to the vest. That tends to make it difficult to write things like this when you aren’t used to saying a lot of super sentimental things. However, I felt I really needed to write this at this time.

The first thing I want to say is just how extremely proud I am of my mom (for anyone who doesn’t know, its Denise at 6:45, but again shhh!). She may not say it to other coaches, but I know that we differ greatly in our feelings about exercise. I have always loved it and ended up making a career out of it, or at least am on my way to doing so. But she has not always been so fond of exercise. She originally started Get Fit NH as a way to build up strength and lose weight to be able to handle going to the Grand Canyon. Since starting though, she has accomplished a ton - in the weight she has lost, her attitude towards eating better and exercising more, and just overall doing things I know are outside of her comfort zone.

The fact that I see how much she has accomplished is the other reason that I needed to write this, because I know on some level she doesn’t give herself the props she deserves for doing it. I make the joke a lot to Coach Meagan about this when I say “can you tell we are related?”. I too have trouble seeing progress in my own life. Its one of those weird paradoxes where I can see it in others but never in myself. I know that she is the same way, not willing to give herself the credit for what she has accomplished. I know its out of being humble and not realizing how far she has come. I know I don’t see something in myself until someone else tells me they noticed a change, that’s the only way I really realize it.

So I just want to say again how proud I am of my mom and all she has accomplished here. I'm proud that she took the step in the first place to join. Also a thank you to the great class at 6:45 where everyone always treats her so well, and the coaches that also do and continue to tell both of us, no matter how stubborn we are, that we have accomplished a lot.

-Coach Adam

LAST CALL! Online Jumpstart Nutrition September 20th

We wanted to make sure you didn't forget about your next chance to take your nutrition (and by extension your HEALTH) up a notch!

Our next Jumpstart Nutrition Coaching Seminar will be held Wednesday, September 20th from 6:00pm to 7:00pm. We had a great turnout for August's seminar, so let’s keep that momentum going! We highly encourage you to have your “support system” with you, whether it’s your family, a friend or even a co-worker. The more they know, the more they can help you! Great thing is this will be a Virtual Seminar. You can access it from your computer while at home. 

There is no reason not to be there, so register (it's FREE) right now!

Building a Base for Athletic Success

Have you wondered what exactly the philosophy is that builds what we do at Athlete Academy?

If you have, then wonder no longer! The purpose of our Athlete Academy program is to build a base for continued athletic success. That base is made up primarily of 3 things, much like with our adult programs. Those three are:

  1. Flexibility
  2. Mobility
  3. Strength

These three physical traits must be present in the athlete for several reasons. If these three things are not present, then we cannot build the attributes that we most often associate with sports performance. Things like power, speed, agility, and quickness. All of these have to have a solid base of the 3 traits mentioned above in order to really be developed. The biggest risk of building things like power, speed, agility, and quickness before the other three is that often the risk of injury goes up substantially. Over the next few weeks, I will break down exactly how each one of these fits into the overall athletic puzzle. Stay tuned!

-Coach Adam

If 10,000 Hours Creates Greatness, Can 20,000 Hours Derail It?

What if I told you that there can be too much of a good thing, even in youth athletics?

What if I told you that doing too much can be just as harmful as doing too little?

Find out how to apply these principles correctly and not overwork, overtax, and burn out your youth athlete before they even have a chance to reach their goals.

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15PM, Parent Education Seminar 7:30-8:30PM

For any questions please contact Coach Adam either by email at adam@getfitnh.com or by phone at 603-340-7281.

-Coach Adam

Sugar Free Me Is Here!

Sugar Free Me Is Here!

I can't even begin to tell you how pumped up I am to be teaming up with Dan DeFigio, the bestselling author of "Beating Sugar Addiction For Dummies", to help you get off sugar and help you take back control of your eating.

The goal of Sugar Free Me is ambitious. To give you the education, resources and support you need to overcome your addiction to sugar and carbs, and regain control of your life!

Now some of you may think I am going overboard with the word "addiction". After all while we know eating too much sugar isn't great for us, does it really reach that level? Evidence suggests it can, as sugar has been shown to stimulate the same pleasure centers of the brain as some drugs.

I don't think it's any big secret that sugar and sweets are a big "go-to" when we are stressed, or tired, or lonely. The kick of dopamine that sugar gives us can lead to a very destructive cycle, actually altering our neural pathways , and it's also no secret the cycle of sugar addiction can be hard to beat.

What Is Sugar Free Me?

Sugar Free Me is a 28-day step-by-step education, accountability, and strategy course that helps you understand the root causes of sugar addiction, how to address them to create your plan of action, and help you kick the cycle of eating excess sugar.

What we are going to learn:

  • How to create your "New Normal"
  • The Different Types of Sugar Addicts
  • Meal Planning
  • The Anti-Craving Blueprint
  • Sustainable Nutrition
  • How To Fall Off The Wagon and Still Win
  • What To Do When A Craving Does Strike

We are also going to fill up your "Sugar Free Me Toolbox" with six new tools that are going to help you Avoid Temptation, Find and Avoid Your Food Triggers, and explore What You REALLY Want when you reach for the sweets. (Hint: It's not sugar)

The most valuable thing you are going to get over the course of this course (see what I did there) 🙂 is daily accountability and incredible support from both those taking this journey with you and our incredible team of coaches.

You will have your own account created in a really cool program called "Coach Catalyst". Every day you will get an email or message to your phone that delivers your daily "Sugar Free Me" lesson and asks the question: "Did you avoid eating all added sugars yesterday?" 

Don't underestimate the power of answering that daily question honestly. This simple action does a couple of very important things. It creates a record for you to look back on and evaluate under what conditions and in what circumstances you tend to reach for the sweets. But it also helps your coach know when you need a little extra help to get moving in the right direction.

You also get access to our Private Facebook page, where you can hang out with folks on the same journey and where your coaches can offer more support. We have found these groups are a powerful way to stay connected and see that you are not the only one struggling. Take advantage of this page!

I really appreciate Dan making his resources and expertise in this area available to us. His full online course is priced at $95, but we are able to offer the 28-Day Sugar Free Me course for only $27. This is an incredible deal for everything you get!

The "Sugar Free Me" Challenge Officially Starts Monday, October 2, 2017, but don't be "that guy", and sign up today!  As a bonus, you will get immediate early access into the Facebook Support group. 

A Personal Note from Coach Dean

​For someone who loves sweets (like I do), you may be wondering what you might be getting yourself into.

As with anything we do that is "new", it's going to take a little time to adjust to your "new normal". Here's a thought to consider.

Did you know that one of the keys to success and happiness in life is to practice self-compassion?

We are SO hard on ourselves when we don't live up to our expectations for ourselves, and that usually leads to a downward spiral of guilt and feelings of failure. I have lived it, and it usually meant reaching for more food. That's how I got to 280 pounds.

But I learned really fast that to take it off I needed more than education (I knew eating junk food wasn't good for me), or more willpower (when I am tired or feeling blue I have none). I needed a strategy for dealing with the inevitable stuff that comes up to derail me perfect plans - I think it's called life! 🙂

And that is what Sugar Free Me is all about. Sure there is an education component involved, but more importantly we are going to give you real world strategies to set yourself up to succeed, including what to do if (when) you aren't perfect and fall off the wagon.

No program is magic. Change takes effort and self-reflection. It takes a willingness to step out of your comfort zone and embrace something new. 

Salespeople everywhere are going to shudder, but DON'T invest in this program if you can't or won't take the 10 or 15 minutes a day it will take to read the lessons and get involved with the group. The last thing I want is for you to have another reason to beat yourself up. 

If you want to talk to me or another coach to see if this 28-Day focus is right for you, you can drop us a line here.

To your success,

Coach Dean

Name This Person Shining in the Spotlight

Hidden in every training time is a Get Fit NH peep that has a special way with words. I’ve chosen to hide this person’s identity because my goal is to have you be inspired by what they say, not necessarily by the person (although they are pretty awesome too!).

What does "balance" mean to you in training and in nutrition?

I think balance is a mix of adherence and flexibility. When I think about the times when I've been most success in meeting my goals, I strictly adhere to my habits (of all sorts), but also use a range of good options so that I can react to whatever life throws my way. An unexpected late afternoon meeting with a student? No problem. My husband who has an extra-busy day at work? No problem. I can go to the 6pm vs. the 4pm training at Get Fit NH. Whatever meal I've planned suddenly sounds completely yucky? No worries, I know that I have a plan B, and can move on to something that sounds better--but still works nutritionally--for dinner than night.

The trick for me is not embracing the flexibility part too much! If I stay totally focused and don’t allow any flexibility I tend to fall and fall hard. Staying flexible within a positive range of choices is key.

I tend to fall down a slippery slope when I've leaned too far off to one side...so I stay ‘more or less’ on a middle-ground as much as possible.

Tell us ONE small way in which you will try to achieve "balance" in your life, today.

Well, today is a good example of working to achieve balance in my life today (with the help of flexible training). I was supposed to train yesterday, but as I looked at my week I realized that it wasn't going to work. Instead of not getting a second gym time in, and becoming "unbalanced", I found a way to train today (thank you!). Even though it's not an ideal situation, it is going to work.

Balance today = morning training, parenting throughout the day, finishing up my work for the week when the kids are in bed.

Balance today = not necessarily getting to do the things I need to do when I'd prefer to do them, but doing them anyway.

Adherence with flexibility creates balance.

This anonymous Get Fit NH-goer could be the person who trains right next to you. They might be able to help you on the gym floor with encouragement but they might be able to give you a little piece of encouragement to take with you as you go. You won’t know until you ask. Find out more about who trains next to you each day. Find out what they do to help them Make It Happen.

Don’t forget the take home truth: adherence with flexibility creates balance.

Keep making it happen,
Coach Nancy

Sugar Free Me Is Coming!

If the thought of entering into "Sweet Season" (you know, Halloween through New Years) both excites you and makes you dread the 10 pounds you are going to pack on, this is for you.

We are thrilled to be teaming up with Dan Defigio, bestselling author of "Beating Sugar Addiction for Dummies" to bring you a brand new 28-Day program called "Sugar Free Me".

More details coming soon, I just wanted to put it on your radar for a program start date of October 2nd, with registration opening up on September 11.

 And here's a freebie for you. Sugar comes in many forms and has many names. It's hard to cut back on sugar if you are not aware of it's many disguises. 

Check this list out. It's not even ALL of them!

Agave nectar

Agave syrup

Barley malt

Beet sugar

Brown rice solids

Brown sugar

Buttered syrup

Cane juice

Cane juice crystals

Cane sugar

Carob syrup

Confectioners’ sugar

Corn sugar

Corn sweetener

Corn syrup

Corn syrup solids

Crystalized fructose

Date sugar

Dextran

Dextrose

Diastase

Diastatic malt

Evaporated cane juice

Fructose

Fruit juice

Fruit juice concentrate

Glucose

Glucose solids

Golden sugar

Golden syrup

Grape juice concentrate

Grape sugar

High fructose corn syrup

Honey

Invert sugar

Lactose

Malt

Maltodextrin

Maltose

Maple syrup

Molasses

Raw sugar

Refiners’ syrup

Sorghum syrup

Sucanat

Sucrose

Turbinado sugar

High Five!

Give high fives more often!

Here’s your challenge this week: Give out 21 high fives this week. That is 3 high fives a day. Real ones - actually slap hands with a friend, colleague, spouse, kid or fellow Get Fitter.

I think high fives are underestimated. When someone does something GREAT, they deserve that encouragement. When someone shows they are PROUD, they deserve excitement from you too. When someone is struggling, but pushes through they deserve recognition and enthusiasm.

I was reminded of how far a high five goes after observing the sled push for our August movement challenge. The energy in the room was unreal. Every single person in line was clapping, cheering and encouraging whoever was pushing the sled. When this kind of encouragement takes place it gives me goose bumps. It makes me so happy to see so many amazing people on the same mission and encouraging others. After the sled push, the one pushing the sled received well deserved high fives from those around. I took a minute to observe the change on their face when high fives were received and it was a truly proud and accomplished look. Like they were part of a big giant supportive family and they were proud to be here. I just happen to know that one of these people needed those high fives that day and it made a huge difference in their day and their attendance the rest of that week.

You may think it is silly, but your high five could go much farther than you even know. That is why I want to challenge you to celebrate success and encourage those around you. Everyone needs a high five sometimes.

Coach Meagan

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