Functional Movement Screen: Rescreens

Functional Movement Rescreens are upon us!

I want to take this opportunity to encourage you as it is just about that time in the quarter where we take everyone through a new Functional Movement Screen (FMS). With these rescreens around the corner I wanted to take a moment to talk about why we do them, what we are looking for and how it benefits you..

The purpose of the FMS is so that we can train you safely and personalize your training in a group setting . Our mission is to keep you training forever and minimize risk. This is a giant injury prevention tool. It is a little scary to us that we are one of the only training facilities in New Hampshire to take everyone through this screen before they ever step foot on our training floor. Rest assured- this is screen is because we care, not because we don’t want you to do certain exercises .

We are looking for several things when taking our students through the FMS. We are checking out range of motion, asymmetries, tightness, pain, mobility, flexibility and more! This 7 sequence screen doesn’t solve all of the problems in the world, but it gives us a ton of useful information.

The FMS benefits our students, because they know we are doing everything in our power to keep them training safe in a group setting. It benefits our students, because they know and we know what exercises are appropriate for them based on a wrist band color. The FMS is also a measuring tool. Since we do rescreens quarterly it is a great way to see where are getting better! It feels good to screen out of a wrist band! This is feedback that our body is changing. On the flip side it also shows us where we may need to focus for a little while so that we don’t get hurt. It is totally normal to screen in and out of wrist bands forever.

Keep in mind as we approach FMS rescreens that this screen is not a character judgement, but a tool to keep you training smarter and training safe. Wear your wrist bands. It helps us, help you! Be coachable. Our purpose is help you be the very best version of yourself.

Coach Meagan

Has It Really Been 10 Years?

It would be impossible for me to express what my heart is feeling right now, as we celebrate the 10th year anniversary of the creation of this experiment called "Get Fit NH".

From humble beginnings in our backyard in the wet grass until now, with two amazing facilities, an amazing coaching team and staff, recognition many times over for our team and training excellence - it truly is amazing.

As I perused the hundreds of pictures we have taken over the years to put together the video below, I wish I had taken more, especially in the early years. Some in those pictures have moved on; many have moved away, and some are no longer with us on this earth. A reminder that life is truly short.

But there are also many faces in those pictures that go back as far as I can find; Dan, Donna, Anne, Gretchen, Brian - just to name a VERY few. To ALL of our clients, past and present. Thank-you.

There are some amazing coaches that have passed through, and without whom we wouldn't be where we are; Erin, Sarah, CJ and Lars come to mind immediately. Thank-you.

And our team now - Meagan, Adam, Brian, Natasha, Kayley - none of this happens without them, and their dedication, loyalty, compassion and passion for you shows in spades, every day. Thank-you.

My kids have also been such a huge part of this journey. They aren't so little any more, are they? Time is flying by so fast, and they will be gone soon. They have sacrificed a lot too, and I am grateful for their love and affection. Thank-you.

To my friends who haven't given up on me and are still willing to get together when we can. Thank-you.

To my friends and partners at Fitness Revolution and the Watchtower Mastermind Group. You have helped mold someone who knew virtually nothing about business, sales, marketing, excellence in service delivery - and a lot of other things - into a pretty half-descent businessman. Thank-you.

My amazing wife and life partner Nancy (that's Coach Nancy to you, thank-you very much!) has never for one minute faltered in her belief in me on this journey. She is the glue that holds this whole thing together, and I will love her forever. Thank-you.

To my Great God and Savior Jesus Christ, who has led me every step of the way. Thank-You.

I hope you enjoy this little video as much as I enjoyed putting it together. We have laughed, cried, loved and lived together as we pursue living life to it's fullest.

Keep Making It Happen!

-DC


Rock N’ Race Shirt and Bib Pick Up and Meeting Place

The details are in!

Thursday May 17, 2018 is the 16th annual Rock N’ Race 5K run/walk to benefit the Payson Cancer Center at Concord Hospital. You guys are amazing, as the “Get Fit NH & Beat Cancer” team is 50 members strong! It is NOT too late to register here

Here’s the deal for T-shirt and bib pickup: Coach Meagan will be picking them up Tuesday afternoon and bringing them to the Concord gym. We will separate them out and do our best to get ALL of Epsom’s out to the gym for pickup Wednesday afternoon. Concord pick up will be available Tuesday afternoon after 3pm, Wednesday afternoon after 2pm and Thursday morning before 12pm! 

Please Remember: We are open Wednesday in both locations for the afternoon classes only and will be closed Thursday afternoon and evening so we can all participate. Morning classes will carry on as normal. 

Meeting Place and Time: We will meet at the clock tower on Main Street at 5:30pm and get a team picture

If you have any questions drop us a line or give us a call.

I am proud of all you all and I know you will have a blast!

Make It Happen,

Coach Meagan


Our New FitranX Sticker: Obstacle Challenge

Fitranx Obstacle Sticker!

In honor of today being the first day to break 80 degrees, I have an announcement!  I wanted to let all of you obstacle race lovers out there know about the newest Fitranx sticker available.  

To earn the “Obstacle Conqueror” you will need to complete 5 Obstacle races in a calendar year, it’s that simple (notice I said “simple” not “easy”). Get excited all you mudders and Spartans out there!

Good luck everyone!

-Coach Adam

BMI Is Out And Body Fat Is In

A few years ago I had an appointment with a fertility specialist. I had such a challenge getting pregnant for years and I was so frustrated and defeated. After waiting my one year “keeping trying” time frame I was finally seen. I sat before this doctor and explained to her my history, what I do for work, my background, my health, etc. She took my height and weight and she told me that part of the reason I might be having a challenge getting pregnant is because I’m overweight.

There are a lot of things that irk me about that day, but the most relevant frustration is that I sat in that chair in THE BEST shape of my life. I had been training for a figure competition so I was leaner than ever. It was clear by a glance that I was not overweight and considering I was thorough on my occupation and health history it was probably not my reasoning for fertility issues.

It was after THAT day where I made it a mission to be sure everyone knows that BMI (body mass index) is a TERRIBLE representation of your health.

This is where my push on body fat comes into play…

Body Fat takes into account your lean weight versus your fat weight. Now I want you to imagine this…

A woman 5’6 140 pounds 22% body fat. With that percentage of body fat we are looking a lean woman who has 110 pounds of LEAN weight (muscles, organs, bones) and 30 pounds of fat weight (we will always have SOME fat weight or else we’d be dead!)

A woman 5’6 140 pounds 32% body fat. With that percentage of body fat we are looking at an overweight woman who has 96 pounds of LEAN weight and 44 pounds of fat weight.

But their BMI is the exact same.

Say what?

If you are curious about your body fat then I would encourage you to hop on the Fit3d and get that done. The system determines your body fat AND your lean weight vs fat weight. A great benefit of that measurement is also to see where your weight is shifting. So for example, you might be discouraged if after a month or so the scale doesn’t move, but you might be ENCOURAGED to see that while your weight has remained the same you lost some fat and transferred it into that lean section.

As we mature we want to be sure that as our scale weight changes or remains the same we are keeping the lean weight number the same (if not higher!) We want to keep our muscles ripped and our bones dense as the years go on 

Coach Meagan

Here’s What Missing from your Healthy Eating Plan

If you're working at becoming healthier , here are some of the checklist items that you might have omitted:

  • Actively add foods to energize your life 
  • Ask why
  • Clean out your cupboard and remove open containers of food
  • Treat yourself better than you did last month
  • Offer to help others and create an accountability partner
  • Start a garden
  • Organize your refrigerator
  • Invent a way you'll track what you eat
  • Highlight things you already do well by making them better
  • Do the dishes
  • Cut coupons and check the sales ads
  • Make your shopping list
  • Get smarter at how foods react to you. (Click here to start a free nutrition course.)
  • Encourage curiosity, find a new food to try
  • Surface and highlight difficult decisions
  • Figure out what didn't work well last week and make a plan to get it better
  • Organize your cookbooks or recipes
  • Start 
  • Eat as if others were watching you
  • Smile a lot.

It's easier than ever to start a nutrition plan but there needs to be a really good reason (and a lot of hard work in play) for you to stick with it. Here's to finding several.

To Your Best Health,

Coach Nancy


Spring Cleaning for a Cause!

As this message is being written, it is 71 degrees, Sunny, and I have the door to my office open.

Winning!

With spring finally seeming to be here, and most of us thinking about getting some chores done around the house, including "spring cleaning", here's an opportunity for you.

I am headed to a business meeting on May 9th, and for our "Revolution for a Cause" event this time around we are supporting a charity called "Changing Footprints".

Here is a summary of their mission: 

Changing Footprints realizes the great need for shoes around the world as protection from diseases and a gateway to education. Because of that need we collect new and gently used shoes for distribution to homeless, disaster-stricken, or underprivileged people locally, nationally, and internationally regardless of race, religion, gender, or ethnicity.  As our reputation has grown, we have had the pleasure of working with many social service agencies, church missions, medical relief teams, military personnel, and disaster relief teams, requesting shoes for their missions. We never lose sight of our mission since we work personally with teams who actually take the shoes and see that they reach those in need.

So here's the deal. Thanks to Southwest Airlines, I get to bring two bags for free. Besides the one I am using for my oh-so-refined wardrobe (clean socks and everything) I am going to bring the biggest one we own (aka - Nancy's suitcase) packed with shoes - the one's YOU are going to donate! 🙂

There will be boxes in the gym for you to put in any shoes you would care to donate, and I'll pack my suitcase with as many as I can. Any others will be donated locally. 

As always no pressure from me to do anything, but if you got an extra pair in decent shape, Chris and I would sure be grateful.

Thanks for Making A Difference!

- DC


A Strong Spirited Spotlight

Set the time aside to read this spotlight, if you are having trouble, whether it be emotional, physical, or a combination of both.  If this doesn't make you want to run through a wall then I don't know what to tell you, because it sure as heck makes me want to. I have been so unbelievably proud of the way Andrea has handled her time her and even more so how she is handling her current injury.  I’m more than happy to admit that reading this in full was uplifting, I very seriously suggest you do the same. In Andrea’s own words;

“I started at GetFit nearly a year and a half ago, though it sometimes feels like a world away. It had been 6 months since me and my family uprooted our lives in the midwest and came to New Hampshire - a homecoming for me, though it still meant leaving a decade’s-worth of friendships. I was feeling unmoored and unhealthy, eating whatever and whenever I’d like, and never really exercising. It was when my knees started to really hurt when climbing stairs that I actively sought out GetFit NH and got on the 5am wait list. After a few months of the lovely 6:45pm class, I made it into the 5am class, where I’ve been nearly every morning ever since. 

I still love the things that initially drew me to GetFit - the comraderie, the lack of mirrors, the truly judgement-free atmosphere, and how I’ve always been able to participate at some level. When I began at GFNH I was incredibly self-conscious - uncomfortable in my own skin and hyper-aware of both my colorful bands and my limitations. But by coming consistently over these past 16 months, I gained - muscle, confidence, and skills, while at the same time losing quite a bit of weight. My goals shifted from weight-loss and shedding my bands, to climbing the FitRanx levels and training again for a half-marathon (something I enjoyed many years ago!) I was looking forward to better weather for the start of my training, but then life, with it’s best laid plans, had other ideas.

You see, along with strength and confidence, I had rediscovered a love of sports. Now, I have never considered myself an athlete - my sister was always the one that excelled with grace and drive (and loads of skill). Yet here I was in my 30s, lifting heavy weights, running, and playing field hockey again! I also returned to skiing, something I did every winter growing up. So the decision to go on a big family ski trip out west was a no brainer - I was feeling great, able to really dig in and go fast, enjoying the experience. But I couldn’t control for that grassy patch of ice or the novice skier that didn’t know to check uphill when merging. As I fell (yep, it was a big one), I could hear and feel everything tear in my right knee. And when my dad skied up behind my crumpled body on the ground, just seconds later, my first words (along with many swears) were, “I just blew out my knee!” And boy did I. After a trip to the ER, a rough plane ride home, and an MRI I was diagnosed with a fully torn ACL, fully torn MCL, and torn meniscus - the aptly named “unhappy triad.” 

I’m not going to lie, this injury has been painful - both physically (obviously!) and emotionally. I lost a lot in that silly fall - gone were all my goals, gone were the sports and teammates I had finally returned to, gone was my progress. What laid ahead (and still lays ahead) for me is lots of physical therapy, surgery for both my ACL and meniscus, nearly two months of crutches, and more physical therapy. Then, once that’s all done, I’ll be starting again. It felt, at first, like I would have to start from the beginning, a thought that made me cry.

But here’s the thing about me - I am both stubborn and absurdly optimistic. I cannot undo that fall, but you had better believe I can make it to the gym every day and do upper body sprints until my heart rate is at 94%. I can’t test up to the next FitRanx level, but I can work on my push-ups and core strength with the best of them. I can’t play field hockey or run, but I can do my physical therapy to help ensure my surgery and recovery go as smoothly as possible. Just because I can’t show up in the ways I had been, doesn’t mean I won’t show up at all. I believe in living a full life, and this experience is just one part of it - an opportunity to practice grit and drive, to learn how to slow down and care for myself, to accept help and even (shock!) ask for it when I need it.

In the days and week after my injury I kept in touch with Dean and Nancy, updating them on my predicament. I was most afraid they would tell me that I was being too difficult, that making up different workouts just for me was too much, and that I couldn’t return. Instead, I was told that if I could get myself to the gym, they would train me. A week and a half after my fall I limped back into the gym with my new goal. Show up. Just show up - no matter the circumstance, the limitation, the fear, and sometimes even, the pain (as long as your doctor OKs it) - keep showing up. Because this is just one small part in life and in the end I’ll be back (with my newly reconstructed knee) and darn it if I won’t be better and stronger than ever!”

-Coach Adam

Small Steps To Success

“This is how education works: you don’t sit down with a five year old and show them piles of books, assignments, and papers they are going to have to devour, Finish, and deliver by the time They’re done.  The five year old just ‘shows up’ and day by day the work gets done.”   -Dan John

I read this quote and it is a great way of categorizing the “trying to do it all at once” idea which often doesn’t have real results.  When we looks at the quote above its just another way to realize how much work may have to eventually be done, but that it doesn’t have to be done all at once.  Lets fast forward this a few years, lets say for the sake of argument that you are not five, lets say its your first year in college. So you are a freshman you walk into your advisers office and they look at you and say “Good morning, welcome to the university (it is your first day after all so pleasantries are being exchanged)” after which she drops a booklet down on the counter.  On the front the booklet says “A four year degree in two semesters” with a picture of a group of smiling college students on the cover playing Frisbee out on the quad. You look at the front thinking “wow they look excited, and I can get my degree in 2 semesters? Sweeeeeeeeeeeeeeet”. Now you open to the first page, as you read you realize this isn’t some expedited curriculum, its four years of material that you are expected to finish in under a year.  The first page is all the books you would need to buy over your college career but you need to pay for them all tomorrow since this is only one year, there’s a few thousand dollars right there. On the next page is a list of every assignment you will ever be assigned (let's revise that, on the next 6 pages). Followed by 4 pages of all the papers you will be assigned, then by another 3 pages of finals you have to take and senior research projects and papers you have to write.  Rounding out with 4 pages about what you have to do for graduation and oh by the way, the day after you graduate you begin a career in your field for the rest of your life. All while finding a way to squeeze out 100+ hours of internship. How many people are succeeding on that system? Now let's say that somehow you do finish in a year. Let's say after burning four different candles at three ends for a year, you graduate. Do you think that the brain can really take in that much information in that short of a time period and be able to sort it and apply it rationally?  Heck no.

Now apply that to your health.  If you have bad joints, or you need to lose excess body fat, or you want to run a marathon, there is not “cheat code”.  It is achieved by gradually learning how to change parts of your lifestyle that are not conducive to your goal, and amplifying the ones that are. If you came in tomorrow and Coach Dean gave you every piece of information available to him or gave you 500 steps to be healthy the rest of your life.  How successful do you think you would be? I know I wouldn’t be successful, that’s way too much information to apply at once. Health and habits are something that must be learned and applied over time. If you are 80 lbs overweight and you try to implement 25 habits or steps the first day, you probably aren't going to be successful, it's about building a habit, then once its ingrained, building another.  Continually learning more and applying more over time. So don’t expect everything to click at once, don’t expect to be able to apply 15 life changes tomorrow. Just come in, exercise, work hard, and make those small incremental changes. That’s the blueprint for real long lasting success and health, not trying to lose 60lbs in a week.

Make it Happen! 

-Coach Adam

Choose Who You Listen To.

A highly talked about topic in my years of being a cross country runner in high school and college was to not listen to the evil goblin. If you are asking yourself who the evil goblin is, don’t worry I asked the same thing at first. The evil goblin is the tiny voice in your head who tells you that you all the negative things in your head. He was the one sitting on my shoulder telling me to just give up, the race was too long, people were faster than me. It’s not just a running thing either, the evil goblin likes to be with all of us, whispering about how training is to hard or you are not ready to start doing it yet. It’s saying forget your diet and have that piece of cake or sip of wine. The evil goblin is the one that is there trying to hold you back from your amazing potential.

So, what do we do about the evil goblin? We tell him to SHUT UP! It’s not an easy task that can be done overnight, but getting that annoying goblin to be quiet is possible. Its possible by telling yourself why you started in the first place, why this is so important to you, and most of all telling him YOU ARE BETTER THEN HIM!

I ask all of you the next time he pops up and tries to bring any negativity or doubt into what you are doing take the first step of getting him off your shoulder and out of your ear. With practice, commitment, and self-appreciation you will have that goblin running away and will see how much potential you truly have.

Make it Happen!

Coach Brian.