When it comes to achieving body composition or weight loss goals, consistency is key—but so is alignment. Your daily habits need to reflect your desired outcomes, and your values should guide those habits. Without this alignment, it’s easy to feel stuck, frustrated, or unmotivated. Here’s how to ensure your actions are working in harmony with your goals and your values.

The Importance of Values in Shaping Habits

Your values are your internal compass—the principles and beliefs that matter most to you. When your habits are rooted in your values, they feel purposeful and sustainable. For example, if you value health and vitality, creating habits around nutritious eating and regular exercise becomes a natural extension of those values. On the other hand, when there’s a disconnect between what you value and how you behave, it can lead to guilt, inconsistency, or burnout.

• Reflection question: What do you value most about achieving your body composition or weight loss goals? Is it to feel stronger, have more energy, or improve your overall health?

Here is an example, I often hear clients say they need to stop eating sugar. For some people, there is a hard belief and emotional tie to sugar and how it affects your body, but most people just associate sugar with what the think is "bad" so they say they want to cut it. If it does not align with your actual values then it won't hold enough weight to maintain. For me, I eat sugar. I like a lot of foods that have sugar and some even added sugars. I factor it into my intake and make adjustments in my nutrition in other places to make up for it. All that to say, your values need to match your habits. If it is not important to you then it is not sustainable.

How to Align Your Habits with Your Goals

1. Define Your Goals Clearly
   • Start with specific, measurable, and realistic goals. For example, instead of saying, “I want to lose weight,” set a goal like, “I want to lose 10 pounds in 12 weeks by eating healthier and exercising regularly.”
   • Ensure your goals align with your values. If you value balance, aim for sustainable habits rather than extreme measures.
2. Identify Key Habits That Support Your Goals
   • Once you’ve defined your goals, break them down into actionable habits. For weight loss or improving body composition, key habits might include:
     • Eating protein with every meal.
     • Drinking at least 8 cups of water daily.
     • Strength training 3-4 times per week.
     • Prioritizing 7-8 hours of sleep per night.
3. Focus on Consistency, Not Perfection
   • Your habits don’t need to be perfect; they need to be consistent. Even small, incremental changes can lead to significant results over time. For example, swapping one sugary drink for water daily or adding a 15-minute walk to your routine can add up.
4. Track Your Progress
   • Use tools like a habit tracker, journal, or app to monitor your progress. Regular tracking can help you identify patterns and areas for improvement, keeping you accountable and motivated.
5. Adjust When Needed
   • Life happens, and your habits may need to shift to accommodate changes. If you find a habit isn’t working, reassess and adapt without abandoning your goals entirely. Flexibility is key to long-term success.

Examples of Value-Driven Habits

• Value: Health and Vitality
  • Habit: Preparing balanced, home-cooked meals 5 days a week.
  • Habit: Stretching or doing yoga for 10 minutes each morning.
• Value: Family and Connection
  • Habit: Involving your family in meal planning and cooking.
  • Habit: Going for evening walks together.
• Value: Self-Improvement
  • Habit: Reading a nutrition book or taking a course on fitness fundamentals.
  • Habit: Tracking macros or calories to understand your eating patterns better.

Overcoming Challenges

Aligning habits with goals isn’t always easy, especially when old habits or external pressures pull you off track. Here’s how to stay aligned:

1. Reconnect with Your Why
   • Remind yourself of the deeper reason behind your goals. For instance, if you’re working to lose weight, think about how it will impact your energy levels, confidence, or ability to participate in activities you love.
2. Practice Patience
   • Sustainable results take time. Avoid quick fixes or fad diets that aren’t aligned with your values or long-term goals.
3. Seek Support
   • Surround yourself with a supportive community, whether it’s friends, family, or a coach. Having people who share or understand your values can keep you motivated and accountable.

Final Thoughts

Aligning your habits with your body composition or weight loss goals isn’t just about willpower—it’s about ensuring your actions are a reflection of your values. When your habits support both your goals and what matters most to you, the process becomes more enjoyable, purposeful, and sustainable. Remember, consistency and alignment are the keys to achieving lasting results.

Have you been trying to master the Turkish Get Up and felt super frustrated with all of the steps or tried and left yourself in a twisted pretzel mess?

Join the club!

Check out the videos below where you can practice the steps from home so you can master the Roll to Post and/or the Turkish Get Up next time you're in the gym

Protein is an essential part of a balanced diet, providing the building blocks for muscle repair, energy, and overall health. While meat is often thought of as the primary protein source, there are plenty of plant-based and non-meat options that can help you meet your daily protein needs. Whether you’re vegetarian, vegan, or just looking to mix things up, here are 10 excellent protein sources that don’t involve meat.

1. Lentils

• Protein Content: 18 grams per cooked cup

• Lentils are a versatile and nutrient-packed legume. They’re rich in fiber, iron, and folate, making them an excellent choice for soups, stews, or salads.

2. Chickpeas

• Protein Content: 15 grams per cooked cup

• Also known as garbanzo beans, chickpeas are a staple in Mediterranean and Middle Eastern cuisines. Use them to make hummus, toss them into salads, or roast them for a crunchy snack.

3. Quinoa

• Protein Content: 8 grams per cooked cup

• Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s a great alternative to rice and works well in salads, bowls, or as a side dish.

4. Tofu

• Protein Content: 10 grams per 1/2 cup

• Made from soybeans, tofu is a versatile protein source that absorbs the flavors of marinades and sauces. It can be baked, stir-fried, or added to soups for a protein boost.

5. Tempeh

• Protein Content: 15 grams per 3-ounce serving

• Tempeh is another soy-based product that’s firmer and nuttier than tofu. It’s an excellent meat substitute in stir-fries, sandwiches, or grain bowls.

6. Edamame

• Protein Content: 17 grams per cooked cup

• These young soybeans are a delicious snack or appetizer. Sprinkle them with sea salt or toss them into salads for an easy protein boost.

7. Greek Yogurt

• Protein Content: 20 grams per 7-ounce container (nonfat)

• Greek yogurt is a creamy, high-protein option that’s perfect for breakfast, snacks, or desserts. Choose plain, unsweetened varieties to avoid added sugars.

8. Cottage Cheese

• Protein Content: 28 grams per cup (low-fat)

• Cottage cheese is a high-protein dairy option that’s versatile and filling. Pair it with fruits, nuts, or veggies for a satisfying meal or snack.

9. Hemp Seeds

• Protein Content: 10 grams per 3 tablespoons

• These tiny seeds are a powerhouse of protein and healthy fats. Sprinkle them on oatmeal, smoothies, or salads for added texture and nutrition.

10. Black Beans

• Protein Content: 15 grams per cooked cup

• Black beans are a staple in Latin American cuisine and can be used in soups, burritos, or even as a base for veggie burgers. They’re also packed with fiber and antioxidants.

Final Thoughts

Adding variety to your protein sources not only keeps your meals exciting but also provides a broader range of nutrients. These non-meat options are not only delicious but also environmentally friendly and adaptable to many dietary preferences. Whether you’re looking to go meatless for a day or fully transition to plant-based eating, these protein sources can help you meet your nutritional goals without missing a beat.

Just be aware, if you have a goal to lose bodyfat, be mindful of the calories that are in some of these sources!

Do you want to work towards getting your first bodyweight chin up or increase the number of chin ups you can do?

This program is for you.

• Start this program whenever you want
• This year long program includes 3 days per week where you will be on the bar. You pick the 3 days that works best for you.
• If you are a 2 day client, no problem! Just participate the days you are here and I have no doubt you will STILL improve your numbers.
• Read the challenge of the day, perform the challenge, record and file away in your class folder

Starts whenever you pick up your sheet! This program is self paced and self lead. Drag some friends to join you. Check out the video above for a full explanation.

We had such an excellent turn out at our pop up workout and open house a few weeks ago, we decided to move all pop up workouts to Sundays at 10! 

Now Coach Meagan can sleep in a little and have all the energy to take you through an awesome workout. 

Event: Pop Up Workout 
Date: Sunday, January 19th
Time: 10 -11 am
Location: Get Fit NH
Who’s Invited: Everyone! Clients, friends, family, and followers of ALL fitness levels!

This session is designed to be inclusive and fun for everyone, whether you're new to fitness or a seasoned athlete. Our pop up workouts are the perfect way to get your week started. 

This is a pop up style workout and registration is $10. When you get to the training session we will ask you to nominate your favorite non profit organization. We will draw one non profit organization at the end of the year and donate 20% of proceeds to them.

Looking forward to seeing you there,
Meagan and the Get Fit NH Team

In the world of health and fitness, consistency is the cornerstone of success. Whether your goal is to lose weight, build muscle, or simply feel stronger and healthier, showing up regularly—both in the gym and the kitchen—is what truly drives results. Yet, it’s easy to underestimate the power of small, consistent actions. Let’s explore why follow-through matters and how to make it a sustainable habit in your fitness journey.

Why Consistency Matters

Progress in exercise and nutrition isn’t about extreme efforts or quick fixes; it’s about creating habits that you can stick to over time. Here’s why consistency reigns supreme:

1. Builds Momentum: Each workout, healthy meal, or glass of water you drink contributes to a larger wave of positive change. Small wins compound into significant progress over time.

2. Develops Discipline: Following through on your plans—even when motivation wanes—strengthens your discipline, making it easier to stick to your goals.

3. Provides Data: Consistent habits make it easier to identify what’s working and what needs adjustment. Without regular effort, it’s impossible to measure progress accurately.

4. Leads to Long-Term Success: Sustainable change happens over weeks, months, and years. Quick bursts of effort can lead to burnout, but steady consistency lays the foundation for lifelong health.

How to Stay Consistent with Exercise

Sticking to a workout routine doesn’t mean you have to train for hours every day. It’s about creating a realistic plan and committing to it.

1. Start Small: If you’re new to exercise, aim for 2-3 days a week. Gradually increase as you build confidence and strength.

2. Set a Schedule: Treat your workouts like appointments. Block time in your calendar and prioritize them just as you would a meeting or family commitment.

3. Find Joy in Movement: Choose activities you enjoy. Whether it’s weightlifting, yoga, or walking, doing something you love makes it easier to stay consistent.

4. Track Your Progress: Keep a journal or use an app to log your workouts. Seeing how far you’ve come can be incredibly motivating.

How to Stay Consistent with Nutrition

Nutrition plays a crucial role in achieving your fitness goals, but consistency doesn’t mean being perfect. It’s about making healthy choices most of the time.

1. Meal Prep: Spend a few hours each week preparing healthy meals and snacks. Having nutritious options ready to go reduces the temptation to reach for less-healthy alternatives.

2. Focus on Balance: Aim to include protein, healthy fats, and fiber-rich carbs in every meal. This balance keeps you full and energized.

3. Plan for Indulgences: Consistency doesn’t mean deprivation. Enjoy your favorite treats in moderation and move on without guilt.

4. Hydrate: Drinking enough water throughout the day helps regulate hunger and supports overall health.

Overcoming Common Challenges

Staying consistent can be tough, especially when life gets busy. Here are some strategies to stay on track:

1. Embrace Imperfection: A missed workout or an indulgent meal doesn’t mean you’ve failed. Get back on track with your next choice.

2. Plan Ahead: Anticipate obstacles like travel or busy weeks. Pack portable snacks, research gyms near your destination, or plan shorter workouts.

3. Build a Support System: Surround yourself with people who encourage your goals. Join a fitness class, work with a coach, or find a workout buddy.

4. Revisit Your Why: Remind yourself of the reasons behind your goals. Whether it’s improving your health, boosting energy, or setting a positive example for loved ones, keeping your "why" front and center fuels consistency.

The Payoff: Consistent Results

When you commit to consistent follow-through, the results will come. You’ll notice:

• Physical Changes: Improved strength, endurance, and body composition.

• Mental Benefits: Greater confidence, reduced stress, and a sense of accomplishment.

• Long-Term Health: Reduced risk of chronic illnesses and enhanced overall well-being.

The secret to success isn’t found in extreme diets or punishing workouts—it’s in the steady, day-to-day actions that align with your goals. By staying consistent, you’ll not only achieve your fitness aspirations but also create a lifestyle that supports your health for years to come.

Start small, stay consistent, and watch how the results unfold. Remember: It’s not about being perfect—it’s about showing up, again and again.

The pursuit of health and fitness is an admirable goal, but for many, it can slip into an obsessive mindset. Rigid rules, guilt over missed workouts, or stress about every calorie can rob the joy from the process and lead to burnout. To build a sustainable training and nutrition plan, it’s essential to shift your mindset and embrace balance. Here’s how.

1. Ditch the All-or-Nothing Mentality

One of the most common pitfalls is the belief that you have to be perfect to succeed. This black-and-white thinking often leads to cycles of over-restriction followed by overindulgence. The key to sustainability is understanding that progress isn’t linear and that small, consistent actions matter more than perfection.

• Shift your mindset: Instead of thinking, “I have to stick to this plan perfectly,” reframe it as, “I’ll do my best today and keep moving forward.” I always tell my clients that each meal is another opportunity to get back on track. Life will continue to happen around you. We need to learn how to make adjustments in our training and nutrition plan that make sense for our life.
• Actionable tip: Celebrate small wins, like hitting your protein goal or showing up for a 20-minute workout, even if it’s not your full plan. The small wins add up to massive change when they are done consistently. 

2. Focus on What You Can Add, Not Just What You Should Avoid

Obsessing over restrictions—whether it’s cutting carbs, eliminating sugar, or avoiding “bad” foods—can lead to an unhealthy relationship with food. Instead, focus on what you can add to your nutrition and training routine to enhance your health and performance.

• Nutrition: Think about adding nutrient-dense foods like colorful veggies, lean proteins, and healthy fats rather than fixating on what you “can’t” have.
• Training: Lean into the exercises that you thoroughly enjoy or help you outside of the gym. Learning to recognize how your training plan translates into your actual life outside of the gym keeps you coming back.
• Actionable tip: Each week, set a goal to try one new healthy recipe, habit, fitness goal to keep things fresh and exciting.

3. Prioritize Recovery and Rest

An obsessive mindset often leads to overtraining and neglecting the importance of rest. Recovery is where your body repairs itself and grows stronger—it’s just as critical as your workouts.

• Shift your mindset: See rest days as part of your training plan, not a break from it.
• Actionable tip: Schedule at least one rest day per week and prioritize 7-9 hours of sleep per night. Use tools like stretching, foam rolling, or meditation to enhance recovery.

4. Set Realistic Goals

Obsessive behavior is often fueled by unrealistic expectations. Setting unattainable goals can lead to frustration and a sense of failure. Instead, focus on realistic, incremental progress.

• Short-term goals: Break your big goals into smaller, actionable steps. For example, aim to increase your squat by 5 pounds per month rather than expecting a massive PR in a few weeks.
• Long-term perspective: Remember that fitness is a lifelong journey. Avoid shortcuts and embrace a plan that’s sustainable over years, not just weeks.

5. Practice Mindful Eating and Training

Mindfulness can help you stay present and tune into your body’s needs rather than being driven by rigid rules or external pressures.

• During meals: Slow down and savor your food. Pay attention to hunger and fullness cues instead of tracking every calorie obsessively.
• During workouts: Focus on quality over quantity. Listen to your body—push when you feel strong and pull back when you need rest.
• Actionable tip: Keep a journal to reflect on how your body feels after meals and workouts. Use this feedback to adjust your plan as needed.

6. Build a Support System

Surrounding yourself with a positive, supportive community can help you stay grounded and focused on your goals without becoming obsessive.

• Find a coach: A good coach can provide structure and perspective, helping you avoid overtraining or under-eating.
• Connect with like-minded people: Join a fitness class, online group, or community where balance and sustainability are encouraged.
• Actionable tip: Share your goals with a trusted friend or mentor and ask them to help you stay accountable in a healthy way.

7. Give Yourself Grace

Life happens. You’ll have days when you skip a workout or eat more dessert than planned—and that’s okay. What matters most is consistency over time, not perfection every day.

• Shift your mindset: View setbacks as learning opportunities, not failures.
• Actionable tip: If you’re feeling guilty or frustrated, write down three things you’ve done well recently to remind yourself of your progress.

Final Thoughts

Battling an obsessive mindset is about embracing flexibility, balance, and the long game. By focusing on small, consistent habits and giving yourself permission to enjoy the process, you can create a training and nutrition plan that enhances your life rather than consuming it. Remember: progress is about finding what works for you and sticking with it for the long haul.

We’re thrilled to announce the return of our 8-Week Barbell Strength & Power Class, kicking off January 18th, 2025! This class was a massive hit in the fall, and we can’t wait to bring it back for another round.

Designed for those ready to take their strength training to the next level, this small-group class offers expert coaching, individualized attention, and a supportive environment to help you crush your goals. With spots limited to just 12 participants, now is your chance to reserve your spot before it fills up!

Ready to start 2025 stronger? Here's what to expect...

• 8 small group barbell strength and power sessions coached by Meagan

• Tracking and progression each week
• Learn brand new barbell movements not available in large group
• Try advanced power and core exercises
• Small group session is limited to 12 people

What Barbell Movements Will We Learn?

• Barbell Back Squats

• Barbell Front Squats

• Landmine Variations

• Barbell Deadlift Variations

• Box Jump Variations

• Advanced Core Work

• Sprint Variations

Why Choose This Program?

You'll master movements not available in our large group settings, all while receiving individualized attention in a small group (max 12 clients). Whether you're looking to refine your squat and deadlift form or advance your overall strength, this class is for you!

If you want to kick up your training game in 2025 then this class is a MUST!

Discounts Available

If you’ll miss 1-2 sessions, discount codes are available! But if you're expecting to miss more than two classes, this may not be the best fit as we focus on skill-building week to week.

Use code 7CLASSES if you're going to miss one class

Use code 6CLASSES if you're going to miss two classes

Don't miss this chance to elevate your training!

Sign up now and secure your spot! We are only accepting 12 clients into this program and it is first come, first serve.

FAQ

1. Do I have to be a Get Fit NH client to participate?  No
2. Can I do the program if I have never done barbell training before? Yes, I will teach you!
3. Is this program for me if I have never done strength training before? No. Try our group personal training for an intro into strength training!
4. How much is the program? $297 for all 8 weeks. See discount codes if you are going to miss 1-2 classes

Protein is essential for muscle repair, energy, and staying full throughout the day. However, getting enough protein can be challenging, especially if you're trying to avoid calorie overload. Here are three simple strategies to help you sneak in more protein without tipping the calorie scales.

1. Upgrade Your Snacks

Many snacks are carb-heavy and low in protein, leaving you hungry again shortly after eating. Swap your usual choices for high-protein alternatives that deliver a big nutritional punch without extra calories.

• Try this: Greek yogurt topped with a handful of fresh berries. A single serving can pack in 15-20 grams of protein. Oikos is a great brand!
• On-the-go option: Grab a protein bar with at least 10 grams of protein and under 200 calories. Look for bars made with whey or pea protein. Barbell soft bars taste great and are typically less than 200 calories and more than 15 grams of protein. 
• Other ideas: Tuna packets, Applegate turkey or chicken slices with a handful of roasted edamame.

2. Add Protein to Your Beverages

Drinks are an often-overlooked opportunity to boost protein intake. Whether you’re having coffee, smoothies, or even water, adding a protein boost can be quick and calorie-friendly.

• Protein coffee: Stir in a scoop of flavored protein powder into your morning coffee for a creamy, satisfying kickstart to your day. Coach Dylan tosses some of our collagen into his hot coffee for a quick and easy 18 grams of protein! I love Cookies and Cream protein powder in my ice coffee and we have a client who swears by Rocky Road protein powder in her hot coffee. Just make sure to grab a frother to avoid the clumps!
• Smoothie boost: Add a scoop of unflavored or vanilla protein powder to your fruit smoothie. Combine with low-calorie almond milk, spinach, and frozen berries for a balanced, protein-packed drink.
• Clear protein water: Many brands now offer protein-infused water with 15-20 grams of protein and fewer than 100 calories. Perfect for sipping post-workout or on busy days.
• Clear protein powder: This is my life hack! Grab some of our Rule1 blue raspberry, cherry limeade or peach mango clear protein powder and some of our collagen. Put one scoop into a 24 ounce shaker filled with water and drink it throughout your morning. I drink it while I am working out instead of water! This is an easy 30 grams of protein!

3. Sneak Protein into Your Meals

Adding protein to your regular meals can be as simple as making a few substitutions or additions that go unnoticed in flavor but make a big difference nutritionally.

• Egg whites: Mix egg whites into your scrambled eggs or oatmeal. Three egg whites add 10 grams of protein with only 50 calories. Or replace your whole eggs all together for an egg white omelette. One cup of egg whites is 26 grams of protein and  only 130 calories!
• Lean meats: Use shredded chicken, turkey, or canned tuna as a topping for salads or stir into soups.
• Plant-based add-ins: Toss lentils, chickpeas, edamame or black beans into your pasta or grain bowls. They’re rich in protein and fiber, making your meals more filling.
• Cheese swaps: Opt for low-fat cottage cheese or ricotta as a spread or base for dishes instead of calorie-heavy cream-based options.

Sneaking in protein doesn’t have to mean extra effort or added calories. By  adjusting snack choices, enhancing your beverages, and fortifying your meals, you can easily hit your daily protein goals while staying on track with your calorie intake. Start small with these tips, and watch how they transform your energy and satiety levels!