Meagan Sbat
Author Archives: Meagan Sbat

Exercises you can include your kids on!

Get your kids moving early! Here’s a few fun exercises you can do with them to help them feel included starring the one and only, Coach Chloe

  • Partner Plank Patty Cake
  • Get ups with a high five
  • Squat, clap
  • Partner push ups....not so much 😉 

Help your kids enjoy exercise early on! It will serve them the rest of their life!

Get Your First Chin Up/Pull Up

"I want to do a chin up/pull up" might be one of the most popular goals we hear in the gym! 

Welcome to the club! Let's talk about a few ways we can make that happen..

  • Hanging on the bar! Legit... just hang. Shoot for 30 seconds every day and choose 1 or 2 days to hang as long as you can! We have to build confidence on the bar and strength to hang from the bar, so start there!
  • Shrug pull: 15 reps of these will help build to the skill to PULL the bar to you and engage the lats. I placed an arrow to show where your lats are. Pulling from the bottom of the pull up/chin up is going to be the hardest part so learning how to turn the lats on and teaching them how to pull is crucial to pull ups success.
  • Eccentric lowering from bar or TRX: We worked on the hang, we worked on the pull, now let's work from the top down!  Use assistance to help you get up and over the bar and fight like crazy to lower yourself to the fully extended position. When you get to the bottom give yourself another shrug pull and then reset. 

Band assisted chins are great for training the pattern and building strength and confidence, HOWEVER, if you have a goal to get a full chin up or pull up then you have to do the work outside of the band too! 

The major difference between the pull up and chin up is your hand positioning. Pull ups hands are facing away and chin ups palms are facing toward you. Neither are wrong! It is more likely that you will get a chin up "easier" than a pull up. If you are just hanging then go palms away, if you are doing an eccentric then start palms facing you. 

3 Ways to Improve Strength Without Increasing Weights

Ever hit a plateau on a bench press or a deadlift? 

It can be so frustrating to feel stuck at the same weight week after week. Or maybe you don't want to lift heavier weights, we get that too! There are definitely ways to improve your strength while sticking with a weight you're stuck on or a weight you feel comfortable with.

Check out the demonstration video below for 3 ways you can improve your strength without increasing your weights! This can be applied to any lift! Let me know how it goes!

  1. 3 second eccentric 
  2. 3 second eccentric and 3 second concentric 
  3. Controlled movement with one one thousand pause at the bottom

Tight Upper Back? Try These with Coach Tyler

If you have a sore or tight back try these three stretches to help alleviate some tension!

  • Side lying thoracic windmill

 3 x 8-10 reps on each side

  • Cat-camel stretch

- 3 x 30 seconds

  • Deep squat with thoracic reach

- 3 x 8-10 reps on each side

The key with all of these stretches is to keep them controlled and focus on your breathing.

3 ways to improve your single-leg deadlift

Improve your single leg deadlift with these three tips

 👉 Tripod foot: Make sure you feel all 5 toes and your heel on the floor to initiate balance and control through the movement. We often see clients roll onto the side of their foot or lift the big toe and that makes it really hard to balance as you can see

 👉 Finger tips in line: keep your middle fingers in line with each other as you go through the movement. This will help your hips and shoulders stay squared up to the wall. If you’re holding a weight, keep it CLOSE to your body. Both hands should be moving in line with each other for the same reason above

 👉 Kick your heel straight back! This will help you improve your hinge pattern so that you’re not throwing yourself into extension by kick your heel up or bending at the waistThe single leg deadlift is one of the hardest exercises to master, but it’s SO important for single leg strength and balance. You’re much better off going slow and controlled with a lighter weight than trying to blast through with a heavier weight and get crappy reps in

Grocery Store Staples from Coach Meagan

Ever wonder how the heck it is possible to eat healthy with so many mouths to feed who won't eat the same way you do?

Ya, welcome to the club! Check out my grocery list staples and a quick video on how I make things quick and simple. If you are limited on time, energy and patience then we are the same! 

I am here to help you cut all the time saving corners while keeping it tasty!

If you want to see more things like this make sure you follow us on social media where we hammer this topic over and over.

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Your feet are POWERFUL

Today we are talking about YOUR FEET! If you have ever been coached by me then you’ve probably heard me say

“Push through your feet”

“Push the ground away”

“Tree frog feet, grip the ground with your toes”

Let me show you what I mean! In this video I’m demonstrating what it looks like when you roll onto the sides of your feet or take the weight off your heels. You lose SO much strength and power when you don’t start with locking your feet in.

This is no different for many upper body lifts. Create a strong stable base and watch how much stronger your lifts feel. Let me know if this helps!

Payson Center for Cancer Care Charity Training

We are so excited to partner with the Payson Center for Cancer Care and put on an insane event to raise money for one of the most respected organizations in NH. I guarantee every single one of you knows someone who has spent time in their care.

This event has a bit of a twist!

The cost of this event is $10 and 100% of your donations will go straight to the Payson Center. Get Fit NH is not participating in the Rock N Race this year so INSTEAD, we are going to donate $500 to the most represented team in attendance on Saturday, April 15th!

The Rock n Race is a HUGE community event put together by the Payson Center to raise money.

We will also have a surprise donation opportunity the day of the event for everyone in attendance. We want to FILL the gym with excitement!

Let us know you're coming by responding this event and commenting the name of your team!

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