Meagan Sbat
Author Archives: Meagan Sbat

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.


  • 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. 

“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.

“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.”

“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. 

Calendar Nutrition Challenge

This challenge is designed to keep you focused on getting in proper nutrition, building habits of meal planning/prepping, mindfulness and healthy movement!

The goal is to complete the habit for the day. If you add on each day the habit before to continuously build, it is a bonus! The bonus being that you are building healthy, sustainable habits into your daily life that can continue beyond the challenge.

Mark off each day and feel free to share your daily wins so we can keep each other accountable and cheer each other on.

This challenge runs the whole month of March, so today is your Day 1!
Make it happen!


We’ve all played BINGO,  but have you ever played gym BINGO?!

The rules are simple:
Complete 5 connecting squares in a row, column or diagonal and win a prize. You can get Bingo up to 3 times! If you get a blackout, meaning your entire bingo card is completed, you win the grand prize!

Take a peek at the BINGO squares and prizes to be won below!

Bingo will run March through April. Bingo squares must be stamped by a Coach in order to be eligible for the prizes! 

Let the games begin! 

Modifying The Split Squat

Here are my 3 favorite ways to modify the split squat. Split squats are one of the most common gripes when it comes to training. We have a ton of clients who have had knee replacements, who are pending knee replacements or just experience frequent pain from arthritis or bone on bone. Single leg strength is INCREDIBLY important to maintain as we mature. We need to be able to balance, walk up and down stairs, get up and down and maneuver around comfortably in order to stay out of the nursing home, right? And we also need to be able to train to get stronger so that we can recover from pending surgeries, remain pain free and at worst case, recover from a fall or unexpected injury. We never expect or ask our clients to train through pain so we offer a few variations to get the same result in a pain free movement. It’s also important to understand that if you are deconditioned, which is likely if you have been avoiding training a specific muscle group or avoided strength training entirely, then you may experience some pain or discomfort after as your body adapts to this change. It’s important to ease into things so that you can still continue day to day activities. Anyways, my rant is over! Check out the video by clicking the link below to see how you can train your single leg strength pain free!

March Pop Up Workout

Our pop up workouts have been a HUGE hit and TONS of fun! We are excited to do it again!

 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, March 16th 8-9 am
  • 41 Terrill Park Drive, Concord, NH 03301