Postpartum Training and Nutrition

For those of you getting ready to have a baby and/or those of you who had a baby in the past year or so, this blog is for you! If you have no intensions of having a baby or you are squeamish then please X out before I make you uncomfortable 🙂

This topic came by request and I am happy to share my thoughts here as I am a mom of (almost) Irish twins and trained right up until the day of delivery and the same day I was cleared by my doctor postpartum!

Let’s talk about training first…

Training feels different after having a baby, doesn’t it? Your doctor will generally clear you to train 6-8 weeks after having a baby. If you have ever returned to training that quickly after having a baby, then you are about to nod your head to everything I write about today. If you are getting ready to have a baby, then here are some things that will be different (at least for a little while) when you return.

  • Core work. Planks, push-ups, mountain climbers, in and outs…all of those exercises are going to feel very different for the first few weeks. It can take your body up to a year to recover after delivery so these exercises may cause some strange and sharp pulls in the lower abdomen. Modification is recommended as you may feel a quick and sharp pain. That is a sign that you need to back off and let your body continue to recover.
  • Jumping. Yes, the rumors are true. Jump rope, wide-outs, ladders, squat jumps, etc will never be the same. It is not a coincidence that you see a bunch of ladies scurry to the restroom after jumping jacks. Bladder control is compromised after delivery.

In my personal experience, these things have improved with consistent training and proper modifications. If you experienced a more traumatic delivery, there may be repercussions which will mean more extreme modifications. In my coaching experience, I have had students with severe hip displacement as well as lingering back issues which have required modification for over 2 years. The point is that when your doctor clears you to train, it is not advised to dive into the performance level on the board for all of the exercises. I know you are motivated to drop the extra weight and tighten back up, but you need to remind your body what it feels like to train especially after baby put your body through the ringer.

Training while pregnant - yes! If you have been training, then it is highly recommended that you stay after it. Here’s my personal 2 cents…I absolutely do not want to know what labor and delivery feels like as an unfit person. That is a serious and powerful workout. Imagine how much “easier” you will make it on yourself if you are STRONG!

Postpartum nutrition is up next. You just had a baby. The past 9 months you have been caving into cravings (or maybe you haven’t) and your body is a little more “jiggly” than it was before. You are determined to get this weight off and tighten back up. Postpartum nutrition should be no different than our nutrition program geared toward fat loss. Just eat real food! This is a safe way to eat all the time. It is healthy for nursing mom’s and babies and non-nursing mom’s and babies. If you want to drop fat, then drop the processed nonsense and just eat real food. The rules don’t change when it comes to nutrition and fat loss.

I hope this helps answer some questions about how you may be feeling post-baby and for those of you wondering what happens once baby comes. We are here to help along the way!

Coach Meagan

Sarah is Shining Bright

Sarah Kazakis is shining bright this week and it is well deserved! My absolute FAVORITE part of coaching is watching someone change their body and witness them get stronger on so many levels. Sarah is a perfect example. Every time she walks through the door she has her game face on. She trains hard and she is so coachable! After S3 this year I could see a clear difference in Sarah not only physically, but in her performance. I cannot wait to continue watching Sarah progress and get stronger. I bet she will be on the pull up bar before she knows it! Here is what Sarah has to say...

"I chose Get Fit NH because I needed a serious push from people who knew what they were doing. I used to be very active, doing mostly cardio. I had started to fall into bad habits, bad diet and less movement. I needed help getting back into a routine and I wanted to feel good again. A friend had started at Get Fit NH and raved about it. She convinced me to do the two week free trial and I never left.

What results have you earned since starting?

Healthier habits all around. I eat healthier, drink more water, and am regularly working out. I was taught and now can do things correctly with weights that I never thought I could do without hurting myself. I am SO much stronger than I was when I started and that makes me really happy. Oh, and I have also lost almost 20 pounds since I have started and I think that is really awesome also.

What has become easier since starting a training program?

Overall, everything. I just generally feel better which makes day to day easier. I've noticed little things from time to time that have gotten easier like lifting and playing with my nephews has gotten easier and they've only gotten bigger, which means I'm just getting stronger. Lifting my boat or kayaks onto my truck and not struggling.

What keeps you coming back?

The knowledgeable coaches. The encouragement that you get from the coaches and also everyone else who trains next to you. I love that I am getting stronger and that keeps me coming back. But one thing that I have told others is that Get Fit is a family. I've seen things that the gym has done for it's members and what members have done for each other. Whether it's a hard time or a time to celebrate, and that means something.

What would you want to share with someone who is on the fence about joining?

If you are on the fence, just do it. You will always find an excuse not to if you find one now. You just have to do it. What's there to lose, besides a few pounds or inches (cheesy but true)."

We are so proud of you, Sarah! Keep up the hard work and thank you for sharing your story! 

Coach Meagan

It’s a Terrible Thing…

“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There is almost no such thing as ready. There is only now, and you may as well do it now. Generally speaking, now is as good a time as any.” –Hugh Laurie

This quote is one some of you may recognize. I saw it in a few different places on Facebook, and it definitely caught my eye. I have talked about this before, but it is something I truly believe is important to keep in mind as well as something I have struggled with:

There is no perfect time. 

Life will always throw you a curveball when you least expect it. The question is whether you are going to hit it out of the park, or strike out swinging.

There is no perfect time to start eating healthy. There is no perfect time to chase a dream. There is no perfect time to step up. There can be no “Well, I’ll start eating healthy at the end of the weekend” or “Well, I’ll get a membership to that gym next week”. Anything worth doing in life is often hard. It means that it will always come with its own set of challenges that will present themselves no matter how perfect the timing is.

If you are looking to get in shape, to lose the weight, to be successful, the time to begin working on that is not next week. Its now, today, 5 minutes ago, as soon as you finish reading this blog. If you were thinking donuts and pancakes for breakfast, change that right now. Don’t have it because you were thinking about it and say Well, I’ll cook a healthy breakfast tomorrow”. Cook that healthy breakfast NOW!!!

When it all comes down to it, don’t wait. There will never be a perfect time. Think about it - where do most of those dreams end up? Those ideas, those when I get to a point where I’m making more money I’m going to __________”. Those things people wanted to try but never did. The changes they wanted to make but never did because they were waiting for the perfect time. All those people, all those ideas, all those dreams, and where did a majority of them end up? Most likely they ended up with them…..6 feet under.

So don’t delay. Don’t wait. You have a dream, you have an idea, you have a lifestyle you want to live, then live it. Don’t wait until tomorrow or you may get to a point where you waited too long and tomorrow never comes. All of you deserve to be as happy and as fulfilled as humanly possible. It may sound morbid, it may sound tough, but I care about you all and I don’t want any of you to have any regrets. 

Make it Happen!
-Coach Adam

Shining the Light on Happiness

I often receive wonderful emails from students at Get Fit NH proclaiming their happiness because of the progress they are making.

On the front page of our website you’ll read: “We love coaching because when you get healthier you automagically get happier, and the world needs more happier!”

How can you argue with that? Everyone needs a bit more happiness. And I’m going to share a bit with you from Theresa, a Rockstar out in Epsom.

“A few days ago you sent me the portion chart for men and women (*Coach Nancy's note: you can see that on the free tools page on The Grateful Plate).
THANK YOU for the "gentle" reminder. 

That took me back in my mind's eye of the very first Nutrition Class I took on a Wednesday evening April 2015 in Epsom NH with you as the presenter

Shortly after absorbing all that information then, I committed that info to memory and followed through

Progress is progress
Change is happening
Life is a constant
Never stagnant
5 almonds = my thumb
3 eggs/ 1/2 chicken breast or any protein that is the size of my palm is my portion at each meal
Vegetables are never measured
Water Water Water and oh yes, more water
This works!!

Tha​nk you
Thank you
And oh yes did I mention to you Nancy how grateful I am for the savage training and epic nutrition coaching coming out of Get Fit NH
Thank you again if I have failed at all in this email to thank you
God Bless Everyone!!
Theresa"

Theresa isn’t alone. She and many others have increased their happiness by increasing their health. And your coaches love to help you.

-Coach Nancy

Nutrition Bars

The Best Bar Ever

6 per box

Made fresh, from real ingredients.

This section is called "Nutrition Bars" rather than protein bars, for a good reason. While each BBE has at least 15 grams of protein, they are NOT filled with a bunch of junk like most bars on the market. They also offer a balance of quality fats, carbohydrates, and protein. They are not a low carbohydrate product, and there is a good amount of natural sugars in here. These are a good choice for after a hard training session, or if you have a serious craving, instead of a candy bar. Yes, they are that good!

Flavors we carry: Original, Cookie Dough, Cinnamon Bun, Chocolate Peanut Butter, Chocolate Coconut, Apple Pie


Dale's Raw Protein Bars

Box of 12

High quality food bars, all natural ingredients, no artificial preservatives or sweeteners.

Dale's use only fresh raw nuts, seeds, fruit, plus hemp, pea, and brown rice protein. Only natural sugars from the fruit, natural fruit and nut fibers, and raw organic sweeteners have been used. Another great choice around training time and for plant-based nutrition.

Flavors we carry: Seasonal, but some of our favorites are: Blueberry Macadamia, Cafe Mocha, Chocolate Peanut Butter, Cookie Dough, Graham Cracker, Mint Chocolate Chip, Raspberry Hazelnut and many more!


Protein Supplements: Ready-To-Drink

EAS 100% Whey

11 fl oz (1 Serving)

100% Whey Ready-To-Drink Shakes

With 30 grams of whey protein and only 1 gram of sugar, 100% Whey from EAS is a good choice for right after a hard training session when you didn't bring your shaker bottle. One of the lowest carb products of it's type available. 

Flavors we carry: Vanilla, Chocolate


PlantFusion Complete Plant Protein

11 fl oz  (1 serving)

Non-GMO, no dairy, gluten and free of fillers.

PlantFusions ready-to-drinks contain less calories, carbs, and sugar, and more protein than any other plant-based protein-shake. But that doesn't mean they are low sugar, so we recommend using this particular product around training times, when your body is better prepared to use some extra carbohydrate.

Flavors we carry: Vanilla, Chocolate


Omega-3 Fatty Acids

Stronger. Faster. Healthier. (SFH)  Omega 3 Oil

240ml (48 servings)

High potency concentrated Omega-3 oil.

The benefits of Omega-3 supplementation make it a must take. If there was only one supplement I could choose, this would be it. A healthy ratio of Omega-6 to Omega-3 is almost impossible to get without supplementation, unless you are a huge deep water fish eater. 

So why this one? For one, there is no comparison when it comes to the amount of EPA+DHA (3500mg) in Super Omega-3. To get that amount in pill form from most brands you would need to take 9-13 pills! You get all that, plus 1000 IU of Vitamin D3 in 1 tsp.

There is also the safety issue. SO3 third party tested and meets or exceeds the standards of CRN, GOED, WHO and Prop 65. Mercury free, no heavy metals, and no toxins. We can't find a better product at a better value than Super Omega-3.

Caution: Do not take if you are using blood thinners such as Coumadin without consulting your physician. This product is harvested from the sea and may contain small amounts of shellfish. If you are allergic to shellfish, you should avoid this product.

Flavors we carry: Lemon, Orange


Protein Supplements: Powdered Mixes

Beverly International Ultimate Muscle Protein

2lb .8 oz (30 servings)

Sustained-Release Ultra-Premium MPI Blend w/Natural 80:20 Casein:Whey Ratio

Ultimate Muscle Protein is the best tasting and mixing protein supplement that we have discovered. Beverly has been around since 1967, and the owners are a joy to work with. UMP is extremely versatile, and we use it in everything from our coffee to making great tasting puddings.  Due to it's high casein content, UMP digests more slowly than whey concentrates or isolates, which makes it great in a snack to keep you full longer, but is a great choice around training too.

Flavors we carry: Vanilla, Chocolate, Graham Cracker, Strawberry, Cookies N' Cream, Rocky Road.


Stronger. Faster. Healthier. (SFH) Pure Whey

33.9 oz (30 servings)

Pure Whey is derived from what we call "happy cows". Grass fed, free range, and never treated with antibiotics or bovine growth hormones. Pure Whey uses stevia as a sweetener. It is a faster digesting protein than UMP, and is a great choice for during and post-training. 

Flavors we carry: Vanilla, Chocolate, Churro, Tropical


Stronger. Faster. Healthier. (SFH) FUEL

32 oz (~30 servings)

SFH FUEL combines non-denatured whey protein from "happy" cows, coconut fat (MCT's) and apple pectin. MCTs (medium chain triglycerides): are high energy fats. They are never stored and are burned as a fuel to produce 4-5x more energy than a sugar molecule and do not spike the release of insulin. These fats are broken down to ketone bodies which are the preferred fuel for our brains and hearts. Apple Pectin: is a complex carbohydrate rich in water soluble fibers. The fibers help to slow the absorption of high glycemic carbohydrates and sugars. FUEL is a great protein to keep you going all day long.

Flavors we carry: Coconut


PlantFusion: Complete Plant Protein

32 oz (30 servings)

Our search for a plant-based protein brought us to PlantFusion's Complete Plant Protein. Containing no soy, gluten, eggs, nuts, fish, tree nuts or shellfish, Complete Plant Protein meets our standard for a high quality protein, with 21 grams of protein + amino acids in every serving. If you follow a plant based nutrition plan or are allergic to whey protein, this is a great choice for you.

Flavors we carry: Vanilla, Chocolate

Understanding Kettlebell Swing Cues

Kettlebell swings are one of the most challenging exercises that we do. They are a serious skill that I think we underestimate. I could coach the swing all day long. There is always something we can freshen up. There are a few cues that we use frequently that I would like to dive into a little deeper. It is important that you understand the cues, why we use them and why it is important.

1. “Attack the zipper” or “Thumb to bum”

We wish there was a more polite way to get our point across, but these seem to work the best. Here’s the deal, with kettlebell swings you have to have your arms up high in the back. In fact, if you are swinging correctly your thumbs should “real life” touch your bum at the bottom part of the swing. If you are not “attacking the zipper” and your hands are hanging low, then you are putting some serious unnecessary strain on the back by bending at the waist.

2. "Reach way back behind out”

This sort of goes hand in hand with “thumb to bum”, except what we are looking for is that you not only keep your hands up high, but also get your thumbs all the way back between your legs (to your bum!). By reaching way back, you will regain the power from your glutes and hamstring to power through the movement. If you do not reach back, then you are likely to find that power elsewhere such as your lower back. The kettlebell should touch the cheeks at the bottom of the kettlebell swing.

3. “Throw the kettlebell back”

When you are the top of your kettlebell swing, it is easy to let gravity do the job of dropping the bell back, BUT kettlebell swings are a HIGHLY explosive and powerful exercise and we are looking to be ENGAGED through this entire movement. We talk about “staying tight”. If you are throwing the kettlebell back, you have no choice but to stay tight and you have no choice but to explode back to the top of that movement.

We could coach the kettlebell swing all day long. This exercise is a skill that we continuously work on mastering. I hope explaining some of the coaching cues gives you a better idea of what we are looking for and why it is important!

Keep making it happen!
Coach Meagan

Aging Wisely

I was chatting with my dad yesterday, and we were talking about fun stuff. You know, like wills, and who gets what, and being prepared for when he "drops dead". (His words)

Just another pleasant afternoon chat with the Carlson's.  🙂

​But dying is inevitable, as much as we don't like to think about. I'd rather focus my energy on living well, and keeping my functioning high, for as long as I can. One of the men I consider a mentor, even if from afar most of the time, is strength coach Dan John. He shared some articles on aging that I think are very insightful as time marches on.

The first is a logical set if measurements for aging. ​

​All 10 are good, but as Coach John does, I think the last three are often overlooked:

Quoting

8. Sleep Zone. When it comes to sleep, Goldilocks had it right, not to little, and not to much. Under 6 hours and over 9 hours were both predictors of death. If either is in your life, get some help to figure out why.



9. Make Some Friends In Your Community. One of the best and healthy things a human can do is be involved in their community. What that means to each individual will be highly different. Whether it is church, a gym, a bike club, a book club or anything were you get involved and share some type of bond has proven to be a highly healthy trait that is ingrained in the human soul. It has as much evidence for lifespan as quitting smoking. I recently just finished Sebastion Jungers great book "Tribes," in it he describes why we gravitate towards things like Crossfit gyms and why we are the most content after natural disasters when we are forced to band together to endure hardships. In fact, during wars, mental depression and suicide go down.



10. Keep Your Joints Healthy. Does your shoulder move in 360 degrees of motion? Does your hip act like a hip? Can you laterally bend your spine? Joints are designed for motion. If they can't, you tend to not move as much. As you can see, a lot of these healthy aging markers will be improved if you can keep moving. Functional Range Conditioning was designed to keep your joints acting like joints. Every morning moving your joints and explore their motion, this is called your Daily CARS. Controlled Articular Rotations. Your asking each joint, hey can you move in a circle without much discomfort. If not, figure out why.

Close quote


This graphical way of looking at time passing by is pretty clever, and also very sobering.


And check this quote out from Original Strength (read the whole article "Does Age Cause Us To Break Down?" here) 

But the weeds and the “facts” trip us up. Sometimes the norms don’t actually show the true story. Is it normal to get arthritis with age? Or is it normal to get arthritis by sitting around and not moving your joints? Is it normal for mens’ testosterone levels to drop with age? Or is it normal for men to consume lots of xenoestrogens from all the plastics, chemicals, and added hormones in food that we fill our lives with? Our issues may show a correlation with our age, but that does not mean that our age is the causation of our issues.

We have to protect our minds by knowing the right things and looking for the real story. Look, our design is better than the norms that fill our world. Our body is made to heal, made to be resilient. But it is also made to carry out its design. What if the majority of all our problems, was the real unseen story? What if the real story is this: As we age we sleep less, we eat less real food, we sit nearly all our waking hours, we live our lives stressed out behind technology that feeds our fears, and we expect one concentrated hour of overcompensated movement to magically fix all our needs? What if its not our age, but our ignorance and our misplaced notions.

If you know things are happening to your body that shouldn’t, don’t accept them or settle for them. Know you are designed to heal. AND, open your eyes. Are you missing something? Are you seeing the real causation? Or are the world’s normals simply trying to corrupt your mind to keep you from living the life you were meant to have?


The bottom line is you have more control over the aging process than you think. You are going to get older, until you don't. Why not do your part to make the most of it?

Until next time,

Dean

1 2 3 164