Relative And Absolute.

Push ups, pull ups and fat loss, oh my!

I think we can all agree that push ups and pull ups are hard…..really hard. A common goal I hear when students begin training with us is, “I want to be able to do a chin up” or “I want to be able to do a push up.”

I have been lucky to see hundreds of students meet these goals over the past 5 years. It is one of the coolest things to see as a coach!

So let’s talk about each of these and come up with 3 ways you can get better at them this year

Push ups

  1. If you are a fat loss student then step one to being able to do a push up is to lose the fat. How do I lose fat, you ask? Food, it’s all about the food. We can help you get a better relationship with food so you                                                                     can lose the fat so you are able to push your                                                    bodyweight up and down. We offer a ton of nutrition coaching- talk to us!

  2. Learn to keep your body TIGHT. When we coach you to bring your toes and knees together and squeeze your cheeks it is not because we are knit picky. It is because to be able to push yourself from the floor and get your body to talk to each other from the head down to the toes you need to keep your whole body tight. If you can teach yourself to keep your body that tight during all of your training- squats, deadlifts, swing, planks, etc then it will become a more natural feeling

  3. Working on your trunk stability. Let us teach you about rolling patterns (or see it for yourself on our website!) Practice perfect reps. Be PATIENT Be CONSISTENT and STOP telling yourself you’ll never be able to do it.

Pull ups

  1. Same as the push ups. If you are a fat loss student then you need to lose the fat before you can get your chin over the bar. I’ll address relative strength in a moment

  2. Hollow body holds. We’ve been working on them in training. Do them regularly. Do them right. We talked above about keeping your body tight. This is the same thing for a pull up.

  3. Hang on the bar. In order to get your chin over the bar you have to first be able to hang on the bar. If you keep your body tight and just hang on the bar I can STILL help you get strong. If you lose the fat and you are strong, you will pull your chin over the bar

Here is a little education for you…

Relative strength-  is the amount of strength to body size, or how strong you are for your size. This reflects a person's ability to control or move their body with no more weight than their own. Think push ups and pull ups for repetition.

Absolute strength-  is the maximum amount of force exerted, regardless of muscle or body size. Think heavy deadlifts and heavy squats. If I am 140 pounds and I can lift 225 pounds off of the ground then I am stronger than someone who is 215 pounds and can lift 300 pounds off of the ground because I am able to lift 1.5 times my body weight but the other person can only lift 1.3 time their body weight.

There are many ways to prove you are strong, but relative strength proves you are strong AND lean.

Coach Meagan

A Spotlight for Sarah Smith!

This spotlight is an important one, especially for those of you who, like myself, struggle with back pain and are frustrated at not making progress or constant pain.  It is a longer spotlight but it is 100% worth the read, find the time to sit down.  I’m extremely proud of Sarah and how far she has come, read her story here:

“Pain sucks.  No one wants to physically be in pain and that’s been me for the past three years.  I am not a person who wants modifications or to bother someone to ask what I should be doing since the workout provided causes me pain.  I want to be that person who walks into the gym for the first time and just grabs 75 lbs. to do a goblet squat without a second thought because why not but unfortunately that is not where I am at these days.  I started working out at Get Fit NH two months before I got pregnant in 2014.  I was overweight and willing and ready to make a life style change to fix that and get healthy.  I worked out all throughout my pregnancy which threw the healthy journey I started on a little curve ball when all the normal pregnancy quirks set in like food aversions, nausea for days, back pain, etc.  But I continued to show up every morning at 6:15am and chalked up the severe discomfort and pain I started to feel in my back in my second trimester from moving a certain way, sitting, riding in a car or really anything to what I thought was normal back pain that would go away once I gave birth.  Birth.  Well that’s a story for a different day but it was not good.  48 hours of labor that ended in a not great C-section.  So…there I was, baby out and in way more pain than when I was pregnant. 

I found new challenges in life I had never thought about after birth; walking in general but also while carrying anything in my hands, sitting or getting up out of chairs, stairs, lying down in bed or getting myself up from bed.  All these things I had always taken for granted I now needed help to do and caused me considerable pain.  Maybe it would have consumed me if I didn’t have a sweet little baby girl to show for it or maybe that made it even harder because I really didn’t feel like I should care for myself and try and recover.  I went back to working out eventually, though it was not 6 weeks out as planned as I was not recovered enough then.  It took at least a few months to even feel like I could move semi-comfortably. Once I did go back I remember my husband telling me to “cool it” and me thinking what did he know -  I wasn’t pregnant anymore I could do anything!  I was SO excited to be able to do a squat thrust again after not having that huge belly that I tried and fell flat on my face – I had a C-section, I had no abs, what was I thinking?  Idiot.  However, things that I should have been able to do without pain still gave me pain.  For instance, just being able to get up off the floor didn’t happen without back pain.  I finally came to the realization that something was not right and sought out a physical therapist that specializes in woman’s post-partum back, neck and pelvis pain and was given the answers to my questions.  My hip and pelvis on my right side were considerably out of alignment and rotated as compared to my hip/pelvis on my left side.  There were some definite complications during my C-section on my right side so it made sense they were not in alignment – quick fix I thought.  After quite some time of physical therapy, and these parts not staying in place as they should, it was determined that this had been an underlying issue that was just exasperated by pregnancy weight gain and the eventful birth of my daughter but it was not caused alone by childbirth.  It now made sense why I was in pain so early on in my pregnancy.  This was not going to be a quick fix.  I was not going to be able to go into the gym and just do all the trainings without modifications.  Modifications where going to be my life for a while.  

The last two years I’ve spent seeing my PT weekly but I am in communication with her multiple times a week; we’re best friends at this point!  I was waking each morning doing my PT exercises and ending each night before bed with exercises. You might have heard me and my friend Stacey, who has similar struggles, joking about making sure to “tuck” our hips/pelvis to hold ourselves in the right position to protect our lower backs and sharing stories of all of our PT exercises and how to hold our positioning. It wasn’t until recently that I didn’t need to do those PT exercises anymore to stay in relative alignment.  This spring I was starting to feel better, my abs where strengthening and I was doing a better job about keeping myself in alignment.  It made sense to start working towards doing the exercises I had been staying away from for years so that I could progress.  Wouldn’t it be lovely if that’s where the pain story ended?  It was at this time that I digressed and anything I tried to do at the gym caused me pain.  Adding in even the smallest unilateral movement blew up my back and made even the exercises that I used to do without pain, very painful.  My PT and I talked about me taking a short break from working out as I was losing my mind.  The pain just kept getting worse, especially after experiencing a time when I had started to get better to go backwards was just heartbreaking.  In a mere month, I went from downgrading my PT visits to twice a month to upping them to twice a week just to correct my alignment so I could try and function properly with some relief.  I was getting so frustrated that I wasn’t getting better and it just seemed like I was getting worse every time I tried to do something to progress back to the point where I used to be.  Coach Adam noticed this and pulled me aside to ask if I could have my physical therapist write him an email explaining to him, from the beginning what was going on with me.  He wanted more than what I could give him which was “I can’t do anything unilateral” or “I know I’m out of alignment and that hurts my back; I need a modification”.  He wanted to know in more technical terms what was going on so he could try and help me progress without pain. I think he thought if I could progress it would help to keep me more positive about continue to recover and in turn more accountable about coming to class.

So, for the last four months, my PT and the Coaches at Get Fit have been in communication about my progress, what has set me back and what I need to avoid for now or what I can slowly add in again to build up my tolerance.  Coach Adam has been drafting up training modifications for me (if you all have seen me with a white piece of paper in hand!) and has also had me do exercises at the gym to keep my positioning in check, using a DS band to get my glutes to fire as they should and taught me breathing exercises to additionally learn to tuck my ribcage.  I remember the day not long ago that I felt my abs fire while doing a regular body weight squat and I got so excited.  That meant I had finally found the right positon to be in and my abs had finally come far enough along to support and hold me in that correct position so that my back wasn’t in pain.  I totally downplayed my excitement but I made sure to tell Coach Adam because I wouldn’t have got to that point had he not worked on the breathing exercises with me that enforced tucking my ribcage to engage my abs.  Breathing, we all do it - seems silly to teach or talk about, right?  Well it taught me how to hold myself properly and move without pain.  Not silly to me now.  

Now to the point.  My pain journey has been all about stepping stones.  I progress, push myself a little too much and I digress and re-asses with a lot of help.  I think the hardest part about all of this for me, besides the pain, is that I couldn’t be doing what everyone else was doing and I have learned I have to be ok with that.  I needed to hone in on certain parts of my body and build them up so that I could support myself properly and I just needed to show up to training because people were there to support me.  I needed to essentially re-train my body and the coaches have been so great at making it happen (had to throw that one in – right?).

These days you can find me at 6:15am (or sometimes 8:30am class) happily ‘trying’ to do all the things I could once try without a second thought.  I won’t be “making poor life decisions” (like that Coach Meagan?) by pushing my body too much but I will be trying to progress to get back to a new normal.   I still will have pain some days as I retrain my body how to do certain exercises that will allow me to progress and get healthier.  I have to be ok with that fact and keep at it to work through it the best I can. Through the help of several amazing Coaches and an amazing PT (my very own dream team!) I’m progressing and starting to feel better.  It’s seemed like such a long road for this perpetually impatient person but I’m showing up and I’m feeling better than I have been in several years.”

-Coach Adam

Last Call for the Crockpot Freezer Meal Workshop 3.0

Our crock pot freezer meal workshop is right around the corner. You cannot delay because spots fill up FAST!

These meals are another way to make dinner quickly and easily AND a different way to plan and prep your meals for the week or the month.

Sign up today for the "Crockpot Freezer Meal Workshop 3.0" on February 24th and we will do the hard lifting for you.

Here are some of the comments from students who participated in our last crockpot workshop:

"I loved the crockpot seminar. It was fun and has been feeding my family for the past several weeks. We loved the cashew chicken and beef stew the best! I liked how we were able to leave with the meal completed and participate. Thank you for putting this on!"

"THANK YOU so much for sending these. I just loved the workshop and look forward to the next one. What a great way to prepare healthy meals quickly."

"I LOVED the Saturday class on crockpot freezer cooking. My husband and I had the balsamic chicken last night and it was great."

"I thought the class ran smoothly. I liked the set up, and it was fun to work with people I had never met. I really had fun."

Here are the 5 meals we will be making together and you will be taking home:

Cool Ranch Shredded Chicken Tacos

General TSO's Chicken

Cilantro Lime Chicken 

Yummy Italian Sausage

Beef Carnitas

Each meal feeds 4 to 6 people, and they are yum-mee!


Space is limited to the first 15 that register, so get in on the "Crock Pot Freezer Workshop 3.0" by clicking the “Register Now” button below.

Crock Pot Freezer Meal Workshop
Date: Saturday, February 24, 2018
Time: 9:00am to 10:00am
Location: Get Fit NH Epsom
Cost: $90 (that's just $18 for each meal that feeds 4-6 people!)

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


Fitranx – 300 & 500 Pound Club!

Over this past phase you may have noticed we have been working you up towards lifting some HEAVVVYYYY weights.  You all have taken the challenge and I don’t believe I am mistaken in saying that many of you push yourselves beyond where you thought you could.  I am proud of all of you for pushing yourself.  With that being known, the next Fitranx Badge we will be focusing on for the month is the 300 and 500lb club!  The way to earn this badge is simple (notice I said simple, not easy), in order to earn this badge your deadlift, squat, and bench press must add up to over 300 or 500 lbs respectively.  Some of you may have already broken that barrier with just the deadlift and squats alone over the past week!  

During the month of February we will have note cards for you to record your weights on so that we can give you that badge when you earn it.  If you have any questions, please ask your coach!  Good luck to all.

-Coach Adam

Supplements Made Easy For You!

We are excited to be bringing a new subscription program in to the gym to help everyone get their supplements without having to wait for orders or rush to get more when you run out. Doesn't that sound super exciting? We know that many of you are awesome with your consistency and good health taking your supplements and it can be frustrating when there isn't the right protein flavor or the last bottle of fish oil just got bought. We are bringing this subscription in to help you avoid all that! 

The subscription program will be allow you to sign up for the supplements that you would like to get and we will charge you monthly for those supplement every month waiting for you to pick up! This is beneficial to help you regularly take your supplements and it allows you to know when you are getting more, YAY for no unknowns!! 

So here is the information you need to know:

  1. We will charge your account for the subscription on the 1st or 15th of the month, you can pick.
  2. You will be able to pick up your supplements on every 1st or 15th of the month, you can pick.
  3. The supplements available for the subscription are all flavors of SFH and UMP, fish oil capsules, and FitTabs.
  4. If you sign up for one flavor of protein and want to switch at some point just let us know a month a head of time.
  5. You can subscribe to as many supplements as you need. 

Also if you didnt see I made a video explaining all of this right here:


So if you have any questions about the subscriptions or the supplements or would like to sign up talk to any of your coaches and we will help you out!

-Coach Brian

Building Skills, The Fitranx Timeline.

This blog is written for a couple reasons, one to announce that for those eligible to take on level 4, we are going to be pushing it off until March 17th. The movements required for Level 4 require more practice than those of the previous 3 levels. They are both more metabolically taxing and require the time to get the skill down. As many of you know Fitranx is a nationally administered program, and the goal is to put everyone in the best position to blow the test out of the water. Many of you have expressed interest in the Fitranx program, and many of you have already participated.

For those of you who have already completed levels 1, 2, and 3, just keep in mind one thing, all of the movements on those tests were ones many of you have been doing for years.  Level 4 requires that you gain new skills that we have never worked on in this environment previously.  So while you may have been able to go through the first three levels with the tools you already had in your toolbox, the next levels will require you to have some new ones, and that takes coaching and practice.   In the image below you will see the basic timeline for about how long it could take to be prepared for each test.  Its not a matter of weeks, it’s a matter of months, see below;

                             

Just remember that is between tests, not total, so for example on average, those who pass level 3 will take about 4-5 months of training to pass level 4.  Does that mean its not possible you may be ready sooner? Of course not, everyone is different, but the skills required for each successive test take time to develop.  Remember, the last thing we as coaches want is to hold you back, but if we aren’t preparing you correctly then what’s the point of testing?  

If we as coaches think you need to work on your metabolic conditioning or technique, what good does it do you if we: A.) Just invite you anyways and you aren’t able to pass, or B.) You don’t have the technique down and we pass you when you should be passed, how does either do you any good?  If we pass you when you didn’t actually pass the test, then why even test in the first place?  We as coaches want you to accomplish great things, but just think can you really accomplish something if you just change the rules so you can?  

-Coach Adam

Pay Now Or Pay Later.

I was thinking about this recently in terms of food and medical costs.  However it really applies to most things we encounter on a consistent basis for most of our life.  

What got me onto the subject was talking about how “expensive” it is to eat healthy.  While I can argue you that you can actually eat healthy much less expensively than you can eating unsupportively, lets pretend for a second that you cant.  Lets pretend that no matter how I present that argument you still don’t believe me.  So lets say you believe it costs extra and that’s all there is to it and you wont do that.  So you don’t want to pay the extra now, guess what, you may not want to now, but I promise you that if you go about it that way forever, you will be paying every penny you saved and then some down the road.  “Where” you say? Well in medical costs, you eat unsupportively for your entire life your risk of piling up medical debt goes up exponentially.   You either pay a little extra now to eat supportively or you pony up everything you spent your life saving later in medical costs.  

Think about it in terms of a car, what happens if you keep putting off all the little fixes.  “Oh that’s not important I don’t need to fix that right now…or that…or that…” you end up bringing your car in for inspection one year and because you neglected it in a bunch of small ways it now needs 3-4 thousand dollars worth of work to pass inspection.  Or worse the car breaks down and becomes un-drivable or the engine blows and now its not just a matter of getting it fixed, it’s a matter of having to shell out for a new car.  Don’t make the mistake of thinking that not putting in the work now isn’t going to catch up to you somewhere else down the road.  The difference is there is no “New Car” option for your body, you get one, take care of it.

-Coach Adam

Coach Nancy Loves Football- Go Pats!

I love football – Go Patriots!

You can party and keep your waistline intact. If you don’t want to look like a lineman after Sunday night, try some of these healthier choices for the big game!

Coach Nancy’s Guacamole

  • 3 ripe avocados
  • ¼ red onion, chopped fine
  • 1 tomato, diced
  • 1 teaspoon lime juice
  • 1/2 teaspoon salt

Half the avocados, remove the seeds and use a spoon to scoop the flesh into a bowl. Mash with a fork. Fold in the tomato, onion, lime juice and salt. Taste for seasoning.

Using Hester’s Grillin Spice Rub Create your own Spicy Chicken Wings

The amount of wings is up to you. I usually make 3 pounds. 

Hester’s Grillin Spice Rub

  • 1/4 cup salt
  • 1/4 cup chili powder
  • 1/4 cup Spanish paprika
  • 2 T onion powder
  • 2 T garlic powder
  • 1 T cumin
  • 1 tsp cayenne
  • 2 T thyme
  • 2 T basil
  • 2 T oregano
  • 2 T coriander
  • 1/2 tsp. white pepper
  • 1 T. ground black pepper

Preheat oven to 375 degrees Rub wings with a little olive oil first.  Add spice rub to a Ziplock bag and shake wings until well coated. Arrange wings on baking sheet. Bake for 15 minutes. Turn and sprinkle with more spice rub. Bake for an additional 20-30 minutes or until chicken is cooked through.

Coach Dean love's Buffalo Wings, find out how he makes them here. 

Enjoy the game, 

Coach Nancy

Crockpot Freezer Meal Workshop with ALL New Recipes

Our crockpot freezer meal workshop has had a makeover. This time with BRAND- spanking new recipes. Mark it on your calendar and sign up now for February 24th at 9am in Epsom. As you may have learned from our last workshop- you cannot delay on this!

Spots fill up FAST!

I love cooking, but there are times (recently quite a few times) when I don’t have the opportunity to cook each night. 

These meals are another way to make dinner quickly and easily AND a different way to plan and prep your meals for the week or the month.

You could:

1.) Find 5 recipes using only ingredients that can be frozen
2.) Write out your grocery list (don’t forget the freezer bags, herbs, spices, oil, and vinegars)
3.) Go shopping
4.) Chop, cut, prep the ingredients and add them to the freezer bags
5.) Freeze
6.) Thaw slightly and put in a crock pot to cook while you are busy with other things

But wouldn’t it be better to avoid Steps 1-3?

I thought so!

Sign up for Crockpot Freezer Meal Workshop on February 24th and we will do the hard lifting for you.

In case you are not sure this is for you here are some of the comments from students who participated in our last crockpot workshop:

"THANK YOU so much for sending these. I just loved the workshop and look forward to the next one. What a great way to prepare healthy meals quickly."

"I LOVED the Saturday class on crockpot freezer cooking. My husband and I had the balsamic chicken last night and it was great."

"I thought the class ran smoothly. I liked the set up, and it was fun to work with people I had never met. I really had fun."


Here is the list of those 5 BRAND- spanking new meals we will be making together and you will be taking home:

Beef Carnitas
General TSO's Chicken
C​ool Ranch Shredded Chicken Tacos
Yummy Italian ​Sausage
Cilantro Lime Chicken

Each meal feeds 4 to 6 people, and they are Yum-Mee!


Space is limited to the first 15 that register, so get in on the Crock Pot Freezer Workshop by clicking the “Register Now” button below.

Crock Pot Freezer Workshop
Date: Saturday February 24, 2018
Time: 9:00am to 10:00 am
Place: Get Fit NH Epsom
Cost: $90 (Wow! what a deal)

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