Meagan Sbat
Author Archives: Meagan Sbat

How Strength Training Helps You Resist and Recover from Falls

Let’s talk about an often overlooked benefit of strength training: its role in preventing falls and aiding in recovery. Now, you might be thinking, “I’m not elderly or frail, why should I worry about falls?” But here’s the thing: falls can happen to anyone, at any age, and the consequences can be serious.

So, how does being strong help?

  1. Improved Balance: Strength training, especially exercises that work your core and lower body, can significantly improve your balance. This means you’re less likely to lose your footing and fall in the first place.
  2. Enhanced Coordination: Regular strength training can also improve your coordination. This means you’re more likely to catch yourself and prevent a fall if you do start to stumble.
  3. Stronger Bones: Strength training not only builds muscle, it also strengthens your bones. This means if you do fall, you’re less likely to suffer a fracture or break.
  4. Faster Recovery: If you’re strong and fit, you’re likely to recover from a fall more quickly. Your strong muscles can help protect your body from injury, and if you do get hurt, they can support you during your recovery.

So, while we often focus on the aesthetic benefits of strength training, let’s not forget its practical benefits. It’s not just about looking good, it’s about being strong, resilient, and prepared for whatever life throws at you.

Remember, every rep, every set, every workout is an investment in your future health and wellbeing. So, keep pushing, keep lifting, and keep getting stronger.

Ultimate Fat Loss Sizzling Summer Slimdown Transformation Contest

You ready for another year of our most popular transformation contest? 

It is always a fun challenge to try and make it just a little better than the year before. We had great success with our checklist challenge earlier this year so we are taking the same tool and adding even more value.

Below you will find 4 different contest tiers to help you decide which level makes the most sense for YOU! The principles are the same across all levels, but the accessibility to more coaching increases as the levels progress.

Wondering what habits we will be pushing?

  • Protein with each meal
  • Veggies with each meal
  • Water
  • Snacking and grazing

We will also be teaching you exactly how to eat in a caloric deficit long term WITHOUT giving up the foods that you love! That's right...I won't be telling you what NOT to eat. I will be telling you what to eat and how to adapt your intake to eat the foods you love too.

We will also be pushing movement (not more training, but more MOVEMENT) outside of the gym.

If you have been meaning to get your nutrition under control and you continue to fall short, not get results or quit then THIS is your opportunity to stop saying no to yourself health! 

  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • 2 semi private sessions* with Coach Meagan
  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • Spots are limited to 10
  • 5 semi private sessions* with Coach Meagan $187 value
  • Coach Ashley's printed Wholey Macro recipe book $25 value
  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • Spots are limited to 10
  • 4 CoolSculpting, EMMS, or cellulite cavitation treatments (learn more about those treatments here) $1000 value!
  • 5 semi private sessions* with Coach Meagan $187 value
  • Coach Ashley's printed Wholey Macro recipe book $25 value
  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • Spots are limited to 10
  • *Semi private sessions will be groups of 6 clients or less. We will focus on more personalized training during these sessions to target your specific strength goals. This will also be an opportunity for more one on one coaching in regards to nutrition challenges, mindset challenges and more direct problem solving with some accountability tied to it. Semi private training is  ONLY available on Wednesdays between 10am and 12 pm

    And now for the most popular question...what do I get if I win?

    We will have 3 winners....

    • Most inches lost from waist (abdominal) and  high hip 
    • Most weight lost
    • Most bodyfat lost

    All 3 of these folks will win a Get Fit NH swag bag complete with custom swag and a gift card to treat themselves to a date night with their favorite human. 

    We will use the Styku scanner as our method of measurement.

    Here are the dates you need to know:

    • Start date: Monday, May 6, 2024
    • Initial scans due by: Monday, May 6, 2024
      • You are welcome to scan as soon as your sign up to get a head start!
    • End Date: June 7, 2024
    • Final scans  and physical checklists due by: Tuesday, June 11, 2024
      • We will give them back, but we will have you fill in the numbers from your scan and we will confirm those numbers for all winners
    • All team calls will be Sunday at 10 am via Facebook live. I welcome you to send in questions privately that I can answer or join me live and ask questions in the comments. I will answer all questions and share motivation, tips and tricks every week.
    • All semi private options will be available on Wednesdays between 10 am -11am. Clients who choose this option will be able to choose their time each week. Sessions must be used during the challenge weeks. No sessions will be carried over after the challenge is complete. 
    • All CoolSculpting, EMMS and cellulite cavitation treatments must be used during the weeks of the challenge. No treatments will be a carried over once the challenge is complete

    The Great Fitness Myth: Why Strength Training Trumps Cardio for Fat Loss

    Let’s talk about a common fitness myth: the idea that cardio is the king of fat loss. You’ve probably heard it before. Maybe you’ve even spent countless hours on the treadmill, hoping to melt away those stubborn pounds. But what if I told you there’s a more effective way to lose fat? And it’s not cardio. It’s strength training.

    Here’s why:

    1. Afterburn Effect: Unlike cardio, strength training creates a powerful afterburn effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC). This means your body continues to burn calories long after you’ve finished your workout. In fact, you can boost your metabolism for up to 38 hours after a strength training session. With cardio, the calorie burning stops shortly after you stop exercising.
    2. Muscle Preservation: When you’re in a caloric deficit (which is necessary for fat loss), your body can start breaking down muscle tissue for energy. But strength training signals your body to preserve muscle, even in a caloric deficit. This is crucial because muscle tissue burns more calories at rest than fat tissue.
    3. Body Composition: Strength training helps you build muscle, which can improve your body composition and give you a lean, toned look. Cardio, on the other hand, can lead to a “skinny fat” appearance, where you’re slim but lack muscle definition.

    So, if you’re serious about fat loss, it’s time to rethink your workout routine. It’s time to swap those long, tedious cardio sessions for intense, effective strength training workouts.

    Remember, the goal isn’t just to lose weight. It’s to lose fat, preserve muscle, and create a body that’s strong, healthy, and resilient. And strength training can help you do just that.

    May Pop Up Workout

    Our pop up workouts have been a HUGE hit, especially being at 10 AM and still a ton of fun! We are excited to see you again at this pop up workout! 

     Here are the details and rules:

    • This will require signing up to reserve a spot.
    • The cost to attend will be $10. If you plan to pay on the day of then it will be $15.
    • We will require a minimum of 10 people to be signed up 24 hours BEFORE the scheduled class in order to run it. If we do not meet the threshold then you will be refunded.
    • We will notify you by text and email 24 hours before to let you know if it is cancelled. If you hear nothing, then it is ON!
    • This is open to the Get Fit NH clients as well as the general public. We encourage clients to bring a friend along. 
    • This cannot count as a make up class for Get Fit NH clients. The cost is $10.
    • No shows will not be refunded or credited for future pop ups.
    • Each time you attend a pop up class we will ask you to put the name of a non-profit organization on a paper and stick it in a jar.
    • At the end of the year, we will be drawing a non profit organization from the jar and donate 20% of our profits from the pop up workouts! 

    Join us for a pop up workout!

    • Saturday, May 11th 10-11 am
    • 41 Terrill Park Drive, Concord, NH 03301

    The Power of Caloric Deficit: Your Guide to Fat Loss and Muscle Gain!

    Ever found yourself puzzled by the term “Caloric Deficit“? You’re not alone! Today, we’re diving deep to unravel this concept and reveal how it can be a game-changer in your fitness journey, helping you burn fat and build muscle all at once.

    Let’s break it down: a caloric deficit occurs when you consume fewer calories than your body expends. This shortfall forces your body to tap into stored fat for energy, leading to fat loss. Sounds straightforward, right? Well, there’s a bit more to it.

    The twist in the tale is the risk of muscle loss. Yes, if not managed carefully, being in a caloric deficit might cause your body to use muscle tissue for energy, particularly if you’re skimping on protein. That’s definitely not what we want!

    So, how do we navigate this? It boils down to a blend of smart nutrition and targeted exercise. Ensuring you’re consuming ample protein is crucial for muscle repair and growth, while incorporating resistance training encourages muscle stimulation, even in a caloric deficit.

    Here’s the exciting part: you don’t have to journey through this alone! I’m here to guide you, offering personalized advice to discover the perfect balance for your body. Together, we’ll ensure you’re shedding fat while preserving – or even building – muscle, all tailored to your unique needs.

    Stay tuned for more insights and tips to empower your fitness transformation!

    Have a great rest of your week!

    Free Workshop: Understanding a Caloric Deficit to Shred Fat and Build Muscle Simultaneously

    Ever wondered how some people manage to shed fat while maintaining or even gaining muscle? The secret lies in understanding and effectively managing a caloric deficit. And guess what? We’re about to spill the beans at our upcoming workshop!

    I’m thrilled to invite you to our workshop. This isn’t your run-of-the-mill nutrition seminar. This is a deep dive into the science of caloric deficit, and how you can use it to transform your body and reach your fitness goals.

    Here’s what you can expect:

    • The Science Unveiled: We’ll break down the concept of caloric deficit, explaining what it is, why it’s important, and how it can help you lose fat and build muscle simultaneously.
    • Practical Strategies: We’ll share proven strategies for creating and maintaining a caloric deficit without feeling deprived or hungry. We’ll cover everything from meal planning to mindful eating.
    • Community Support: You’ll have the chance to connect with like-minded individuals who are also on their fitness journey. There’s nothing like a supportive community to keep you motivated and accountable!

    Join us Wednesday, April 17th at 6:30 pm.

    Get Fit NH
    41 Terrill Park Drive
    Concord, NH 03301

    Remember, knowledge is power. And this workshop is your chance to gain the power to control your nutrition and reach your fitness goals.

    This workshop is FREE for all Get Fit NH clients, friends, family and followers. Please sign up just so we know how many to expect!

    Payson Center Pop Up Workout

    This month we are doing a SPECIAL popup workout! 

    This one will be in honor of the Payson Center to support the Rock N' Race!
    Join us at 10 AM on Saturday April 6th and support the Payson Center by donating all profits made!

     Here are the details and rules:

    • This will require signing up to reserve a spot.
    • The cost to attend will be $10. If you plan to pay on the day of then it will be $15.
    • We will require a minimum of 10 people to be signed up 24 hours BEFORE the scheduled class in order to run it. If we do not meet the threshold then you will be refunded.
    • We will notify you by text and email 24 hours before to let you know if it is cancelled. If you hear nothing, then it is ON!
    • This is open to the Get Fit NH clients as well as the general public. We encourage clients to bring a friend along. 
    • This cannot count as a make up class for Get Fit NH clients. The cost is $10.
    • No shows will not be refunded or credited for future pop ups.
    • Each time you attend a pop up class we will ask you to put the name of a non-profit organization on a paper and stick it in a jar.
    • At the end of the year, we will be drawing a non profit organization from the jar and donate 20% of our profits from the pop up workouts! 

    Join us for a pop up workout!

    • Saturday, April 6th 10-11AM
    • 41 Terrill Park Drive, Concord, NH 03301

    Why Neutral Spine?

    Why do we talk about neutral spine so much?

    Cues you may have heard:

    • “Tuck your chin"
    • “Find a spot on the ground”

    Turns out, we generate a lot of power from our spine alignment. Don’t believe me?
    Check out this demonstration with Coach Meagan and Coach Mike.

    Stop:

    • Looking at the ceiling
    • Looking at the person next to you while you’re lifting

    The position of your spine matters to generate power, force and get the most out of your strength training!

    Power of Community in Fitness

    Ever wondered why group workouts are so popular? It's not just about the sweat and burn, it's about the power of community!

    Studies show that working out in a group can significantly improve your performance and consistency.

    Here's why:

    1. Accountability: When you're part of a fitness community, you're less likely to skip workouts. Your gym buddies are counting on you!

    2. Motivation: Seeing others push their limits can inspire you to do the same. It's a healthy competition that drives you to be better.

    3. Support: Fitness journeys are full of ups and downs. Having a community means you're never alone in your struggles. They cheer you on when you succeed and lift you up when you stumble.

    4. Fun: Let's face it, workouts can be tough. But with a group, it becomes a fun, social event. You'll find yourself looking forward to it!

    So, if you've been trying to reach your fitness goals solo and it's not working, consider joining a fitness community. It could be the game-changer you need! 

    Click the button below to see just what a community looks like!

    3 Incredible Stories

    It is truly incredible to witness people change their lives. Everyone has their own motives and their own stories. There has been so many amazing transformations and we continue to see more and more. We wanted to share three of the transformations to not only inspire you, but to show you that everyone has their own story and regardless of what that story looks like or the struggles you may face, any outcome you put your mind to is possible. You have to be patient and trust yourself. 

    Take a read through Lisa, Brittany and Mike’s own words talking about their journey to a better, healthier life. 

    LISA
    “Hey there, my name is Lisa! I was asked to write a transformation story, so here it goes. Honestly talking about myself is harder than doing the work.

    I have always lived a pretty active lifestyle played sports, field hockey, skied, mountain biked in school and entering into my adult life I boxed for a long time and did/still do hot yoga, hike and bike. I had two children pretty close together, which slowed down some of my extracurricular activities but I’ve always remained active and have been pretty health focused on nutrition.

    Fast forward, life happens… I had a pretty significant stressful period In my life, I went through divorce/was widowed. This definitely changed my life substantially, not only having been a business owner, now a single mother with little kiddos, trying to balance out life. Extreme stress set in and honestly took over my life. I gained over 100 pounds in less than a year, in 2016. I was still active and found that the harder I tried to lose the weight, the more piled on. And with the extra weight on, it was hard for me to do everything that I wanted to do physically. I ended up having a back injury which resulted in back surgery. I definitely feel like this was a result from not being as strong and active as I normally was and out of shape. I continued to try to lose weight, and change lifestyle, but nothing seemed to matter or make a difference.This is something I’ve never encountered before. 

    Prior to, baby weight/just keeping a healthy balance lifestyle I was able to lose weight and stay in shape. 

    This was different. I did a lot of research on my own and ended up going through a weight management program which helped me understand the severe hormonal imbalance issue that I had brought on by stress. At the time they were encouraging me to do a gastric bypass surgery, which is not something I was interested in doing as food has never been my issue. He did help me refocus some of my nutrition, and recognize the foods that are inflammatory in my body and with hormone imbalances. After doing my research, I decided I wanted to try a more intense weight lifting program (which is where I started at Get Fit 2 1/2 years ago) and incorporate walking as those combined would help lower my cortisol/stress levels. So I joined Get Fit, and have absolutely loved it. 

    I love the fact that I can just go to the gym and do the exercises that are already pre-planned out. I don’t have to think about it. I just do them in a setting where everybody is very encouraging and welcoming. I was worried about re-injuring my back when I started, but the coaches are very dedicated to focusing on lifting and training in proper form. Once I started finally seeing results, it made me even more dedicated to going to the gym. I love utilizing the Styku scanner. I do it every month, the same week that I do my monthly weigh in to keep me on track. I’m a visual person, so seeing the results that way means more to me than the number on the scale. But if you want me to brag, I have lost a little over 125 pounds since I started at Get Fit 2 1/2 years ago! I’m almost at my goal, and back to where I used to be which feels incredible. I feel like “me” again.

    Since joining the gym, I feel so much stronger and love challenging myself and anybody else who is willing, love those finishers! I am so]o thankful to the coaches and everyone in my life being so supportive and encouraging. Although I’ve always been part of some type of gym, I know it’s very hard to take that first step joining a gym or starting something new. If I can share any message, if you want to get your life back or get on track or just looking for something new, I highly recommend Get Fit NH. It’s truly been a blessing in my eyes.

    BRITTANY
    “I’m Brittany Picard and I started at GetFitNH on Oct 31 of 2022. I’m 33 years old.

    I have been overweight/obese for as long as I can remember. I have lost weight and then gained it back plus some and repeated this cycle multiple times. I’ve done many different diets but nothing was ever sustainable. I have had numerous knee injuries that started back when I was in 3rd grade and has ultimately led to 2 knee surgeries (1 on each knee). My weight has been a big factor in these injuries and healing from them.

    I started at GetFitNH after talking with one of my coworkers about needing to join a gym again. It has been the best place for me. I have lost over 70lbs since joining. My eating habits have improved overall. I have become significantly stronger and been able to do things i didn’t think I could. Most important to me is that it is making it so I have more energy and can physically do more activities with my kids, especially my 2 year old. 

    A large part of why I have been successful there is because of the coaches. They are attentive, check in if you haven’t been there in a couple of days, and push you to be the best you. I did my first ever pull up (band attached) with Tyler’s help and encouragement. I deadlifted more than my body weight after Dylan declined to tell me the weight I was going to be lifting. This sounds bad but he did it because he knew I could do it and I would just get in my own head if I thought too much about it. I appreciated that more than he knows. And as silly and small as it sounds, I can now do lunges without being attached to a band thanks to encouragement from Ashley. In the past my knees have popped out when doing this but now I can do them and do them with weights. Meagan kicks my butt on the regular and has helped me in more ways then I can count.

    I have nothing but amazing things to say about GetFitNH. Thank you for being my place. You all have truly helped me to change my life for the better.”

    MIKE
    “My Transformation Journey: From Desk Job Weight Gain to Strength and Self-Confidence

    As a software engineer, the transition to full-time work from home in 2020 took a toll on my health. Long hours sitting at a desk led to weight gain, and it took a wake-up call from my daughter to make me realize just how unhealthy I had become. Concerned about my well-being, I embarked on a journey to reclaim my health and vitality.

    The turning point came during a doctor's visit where I received a sobering diagnosis: pre-diabetes. Facing the prospect of medication, I made a firm decision to pursue a natural approach to wellness. Armed with a prescription for diet and exercise, I set out to prove that I could reverse my condition without pharmaceutical intervention.

    Enter Get Fit NH, a complete fitness program that would become the cornerstone of my transformation. Offering a comprehensive range of features, including 3D scanning, coaching, and menu ideas, Get Fit NH provided me with the tools and support I needed to succeed.

    But it wasn't just about hitting the gym; I immersed myself in learning about fitness and nutrition, determined to understand the science behind my journey.

    One of the most crucial lessons I learned early on was the importance of finding personal motivation and setting achievable goals. Drawing from my experience as a musician, I approached my fitness goals with a sense of pragmatism, focusing on small, realistic milestones rather than overwhelming myself with grandiose expectations. Whether it was mastering a new workout safely or simply getting my name on the gym's milestone board, each achievement fueled my determination to keep pushing forward.

    As the pounds began to melt away and my adult acne cleared up, colleagues in the office noticed a newfound sense of confidence reflected in my improved posture. Moreover, during remote calls and virtual meetings, they had already observed enhanced energy and engagement. Additionally, I found relief from my allergies and restless leg syndrome. These changes were not only visible but also tangible evidence of the progress I was making on my journey towards wellness.

    But perhaps the most significant transformation occurred within. Through deep self-reflection, I confronted my unhealthy relationship with food and discovered the root causes of my overeating habits. By challenging false beliefs of 'entitlement' and 'being successful', I began to redefine my relationship with food, paving the way for lasting change.

    Today, I stand not only lighter in weight but also stronger and more self-confident. The migraines and back pain that once plagued me are now distant memories, replaced by a newfound sense of energy and vitality. And while the journey continues, I no longer fear plateaus; instead, I embrace the concept of "maintaining" my progress, knowing that true wellness is a lifelong commitment.

    My journey is far from over, and I'm eager to share more insights and experiences along the way. So if you're embarking on your own transformation journey or simply seeking inspiration, don't hesitate to reach out. Together, we can achieve our health and fitness goals and live our best lives.

    Keep pushing, keep striving, and never lose sight of the incredible potential that lies within you.”

    These stories are touching and have made serious impacts on each of them. Lisa feels like herself again, Brittany can easily play with her kids and Mike not only eliminated a lot of health issues, but he found a healthy mindset with food. These are all HUGE changes to life and it was made possible by THEM. We give you all the tools to succeed, but it is ultimately up to you to use those tools. Lisa, Brittany and Mike have proven this and have not only changed their lives, but they have inspired so many people along the way to do the same. We are so incredibly proud and are lucky to not only watch, but be apart of their incredible journeys. 

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