Sugar Free Me Is Coming!

If the thought of entering into "Sweet Season" (you know, Halloween through New Years) both excites you and makes you dread the 10 pounds you are going to pack on, this is for you.

We are thrilled to be teaming up with Dan Defigio, bestselling author of "Beating Sugar Addiction for Dummies" to bring you a brand new 28-Day program called "Sugar Free Me".

More details coming soon, I just wanted to put it on your radar for a program start date of October 2nd, with registration opening up on September 11.

 And here's a freebie for you. Sugar comes in many forms and has many names. It's hard to cut back on sugar if you are not aware of it's many disguises. 

Check this list out. It's not even ALL of them!

Agave nectar

Agave syrup

Barley malt

Beet sugar

Brown rice solids

Brown sugar

Buttered syrup

Cane juice

Cane juice crystals

Cane sugar

Carob syrup

Confectioners’ sugar

Corn sugar

Corn sweetener

Corn syrup

Corn syrup solids

Crystalized fructose

Date sugar




Diastatic malt

Evaporated cane juice


Fruit juice

Fruit juice concentrate


Glucose solids

Golden sugar

Golden syrup

Grape juice concentrate

Grape sugar

High fructose corn syrup


Invert sugar





Maple syrup


Raw sugar

Refiners’ syrup

Sorghum syrup



Turbinado sugar

High Five!

Give high fives more often!

Here’s your challenge this week: Give out 21 high fives this week. That is 3 high fives a day. Real ones - actually slap hands with a friend, colleague, spouse, kid or fellow Get Fitter.

I think high fives are underestimated. When someone does something GREAT, they deserve that encouragement. When someone shows they are PROUD, they deserve excitement from you too. When someone is struggling, but pushes through they deserve recognition and enthusiasm.

I was reminded of how far a high five goes after observing the sled push for our August movement challenge. The energy in the room was unreal. Every single person in line was clapping, cheering and encouraging whoever was pushing the sled. When this kind of encouragement takes place it gives me goose bumps. It makes me so happy to see so many amazing people on the same mission and encouraging others. After the sled push, the one pushing the sled received well deserved high fives from those around. I took a minute to observe the change on their face when high fives were received and it was a truly proud and accomplished look. Like they were part of a big giant supportive family and they were proud to be here. I just happen to know that one of these people needed those high fives that day and it made a huge difference in their day and their attendance the rest of that week.

You may think it is silly, but your high five could go much farther than you even know. That is why I want to challenge you to celebrate success and encourage those around you. Everyone needs a high five sometimes.

Coach Meagan

Can You Create the Competitive Fire in Your Athlete?

Can you teach mindset? What makes some athletes perform better when the lights are the brightest while others crumble?

The mental battle is just as important, if not more important, as the physical one when it comes to athletics.

Learn how you can teach your youth athlete how to perform mentally when in competition.

Learn how you can keep your athlete competitive year round to build the confidence they need to perform in the biggest situations.

All this and more will be discussed at our Parent Education Seminar presented by Get Fit NH’s Athlete Academy.

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15PM, Parent Education Seminar 7:30-8:30PM

If you have any questions, please contract Coach Adam by email at or by phone at 603-340-7281.

-Coach Adam

Show up, Step up, Stick it up IS BACK!

How's THAT for some cool news on a Monday?

Yes,  you read that correctly! Our fall through end of year challenge is back and we are excited to get it rolled out. It doesn't cost you a thing except for time and commitment. If you can handle those two things then you have a chance to win some gnarly prizes...we'll get to that in a bit. Keep reading!

Let's start with the purpose of this challenge and then we'll get into the rules. This is our annual "Show up, Step up, Stick it up" challenge. 

This challenge is all about keeping you motivated through the seasonal stress, encourage you to build the FIT3D to your regular schedule and help you follow through with your goals​. It is important for you to stay on track through the holiday season. We know you don't want you to put on the national average of 10 lbs from October to December. So we're going to help you stay on track by staying accountable! Let's dive into the rules. Every awesome challenge with awesome prizes has to have rules and regulations! 

  • ​Show Up: There are 56 opportunities to train between September 11, 2017 (start date) and December 22, 2017 (end date). In order qualify to win you must attend 50 sessions AND check in to Facebook each session. This piece will need to be initialed by a coach at each training with proof of check in. 
  • Step Up: You must complete a FIT3D scan once per calendar month (1 each in Sep. Oct. Nov. and Dec.) in order to qualify for the win. Just let us know you did it so we can verify and initial your card. The scans can be done anytime of the month between the start and end date.
  • Stick It Up: This will be a monthly requirement in order to be qualified for the win. Each month we ask ya'll to add your initials under a goal up on the "Goal Board." The weeks of Sept 11th, October 2nd, November 1st and December 4th you must show your coach you initialed under a  goal you need to focus on that month. This will be a separate initial on your card that you coach will take care of.


    ​On December 22nd the challenge will end and we will collect all of the cards. The cards are by 7:45 PM December 22nd, no exceptions. We will check to make sure all the required info is there, and all of the qualified cards will be entered into a drawing for some PRIZES!

    The first 3 cards drawn will win a private dinner for each "plus 1", hosted and prepared by Coaches Dean and Nancy, in their home. While dinner is being cooked by Coach Dean, Coach Nancy will be treating the winners to her famous "Crock Pot Freezer Workshop", and everyone will go home with 5 Ready-To-Cook Freezer Meals. Over dinner we will have a special "ask the coach" Q&A, where you can grill Dean and Nancy for all their fitness and nutrition secrets. 🙂 What a great way to set yourself up for success in the New Year!​

    That's just for showing up, stepping up and sticking it up. Who else does that? ​Not to mention right after the holiday season when you are motivated to get back on track from the holiday delight.

    Here are the big take-aways from this blog

    • Monday September 11, 2017 - Friday December 22, 2017 starts our "Show up, Step up, Stick it up" challenge
    • Qualified winners attend at least 50 training sessions with a Facebook check in, FIT3D scan monthly, and set a goal using the goals board monthly
    • You will need a scorecard WITH YOUR NAME ON IT for a coach to initial daily. Keep it somewhere safe where you won't lose or forget it (like in your smelly shoe!)
    • Turn in your card NO LATER THAN 7:45 PM Friday December 22, 2017.
    • Three chosen ones earn  dinner with owner's and Coaches Dean and Nancy AND meals ready to cook AND Q&A with the coaches to kick off their new year!

    Who is super, extra-special, whipped cream with a cherry on top ex-CI-ted? (Coach Dean wants to know!)

    A Shining Star From Our 4:15 Class!

    Our very own Suzanne! She is shining bright today in the spotlight and it is well deserved! One of the greatest perks to being a coach is watching people build confidence and step out of their comfort zone. Suzanne does this every single day. I remember when she first started and how nervous she was about getting hurt. She truly believed she could not be trained because of some challenges and pains she faces on a daily basis. She has proved to us and more importantly herself that she is capable of SO much more than she thought!

    On top of a great story, Suzanne also has one of the most positive and upbeat personalities in the gym. Her presence is known! She is hardly ever NOT there, but when she is away, it is noticed! Her enthusiasm and hard work is truly a blessing and we are lucky to have her. This is what she has to say...

    "I chose GFNH, because before I joined they evaluated my physical abilities through the Functional Movement Screen and then modified certain exercises so I could do them without hurting myself. This individual attention is not something you get at a typical gym and really sold me on training with GFNH.

    The results I have experienced are increased stamina, strength and flexibility and a confidence in my physical self that has long evaded me. I no longer consider myself clumsy or accident prone , but strong and balanced. At 64, I didn't think I'd feel like that again, but training with the coaches at GFNH has made a huge improvement in my daily life.

    And that's why I keep coming back. My shape is changing too. Clothes aren't tight anymore. You can do this training at any age and get results.

    If you're undecided about training at GFNH, attend a class and see the camaraderie of the group. Watch the coaches helping individuals with their form. But more importantly think how you can feel being fit and strong and doing the things that make life fun. If that's you important to you, make this investment in yourself.​"

    Thank you for taking the time to write such a wonderful testimonial. I am so proud of you and far you have come! Keep up the hard work and THANK YOU for your commitment.

    Coach Meagan

    Online Jumpstart Nutrition Coaching Seminar Wednesday, September 20, 2017


    Our next Jumpstart Nutrition Coaching Seminar on the Interweb is coming up soon! 🙂

    We know it can be a challenge for you to get out of the house one more day, so join us from the comfort of your own home. 

    On Wednesday September 20th at 6:00pm you will have the opportunity for some world class nutrition coaching from Coach Nancy Carlson, Pn2.

    Our Jumpstart Nutrition Coaching Seminar is a FREE introductory nutrition coaching seminar, and we encourage all our students to take it at least once. 

    If you are training with us, you have made the commitment to get healthier by getting your body moving well, getting stronger, and building cardiovascular endurance.

    But the secret to FAT LOSS, to getting that lean, toned body is always going to be good eating habits.

    Do you have these questions when it comes to all the conflicting info out there?

    • How much do I need to eat?
    • Carbs? Protein? Fat? How much is enough? Too much? Too little?
    • How do I find time to make it fit into my busy life?
    • How do I get my kids to eat healthy? Can they eat this way too?
    • Everything in moderation, right?
    • Will you do my cooking for me? (umm....sorry)
    • And much more.

    While we can't answer every question, we will take a solid hour, go through our Jumpstart Nutrition Manual (you'll get your very own .pdf copy after the seminar), and take time to answer your questions.

    The Jumpstart Nutrition Coaching Seminar is hosted by Coach Nancy Carlson, Pn2, who is truly a master at helping busy people fit healthy eating into their crazy busy lives.

    IMPORTANT: We only have space for 20 students, and you must pre-register for this FREE coaching opportunity. Once you register, you will receive an email with the Video Conferencing link from Google Hangouts. SAVE THIS EMAIL PLEASE, as you will need it to join.

    Don't delay, we want to see you (literally) at our Jumpstart Nutrition Seminar!

    3 Tips to Improve Your Golf Game

    First things first - this is all information, I'm not going to bash golf or tell you shouldn’t do it. Not only will these tips keep you from getting injured or aggravating something to the point of injury, it will improve your game as well, trust me. The three most often places we see pain when it comes to golf are: the lower back, the knees, and the elbows, all of which are often a result of lack of mobility somewhere or that you are coming into it cold. Each problem area has a tip associated with it to both improve your game and keep you safe.

    #1. The lower back

    Possible issue: Most often this is a result of a lack of mobility in one of two places, either the thoracic spine or the hips. If your thoracic spine (the upper back portion of the spine) is unable to rotate as far as it should, that rotation when you drive the ball has to come from somewhere. Most often that comes from the lower back. The thoracic spine (upper back), by design, is meant to rotate 5 to 6 times further than the lumbar spine (lower back). When you make the lower back rotate father than it is supposed to, pain is almost certain. The other possible issue spot is the hips. If the hips are tight and can't rotate to transfer the power on the swing, that rotation has to come from somewhere else, most often the lower back.

    Tip #1: Doing both thoracic spine warm-ups and hip warm-ups will not only greatly reduce your risk of injury, but also create more power in your swing because you will be able to rotate further and drive your hips through better. Examples of exercises you can do are 10 reps of open book on each side and 5 groiners on each side. Even some foam rolling through the glutes and hip flexors have be very helpful.

    #2. The knees

    Possible issue: Just like with the example of the lower back, when one place is supposed to move and it can’t, that movement has to be made up somewhere. If you try to rotate to follow through on your swing and your hips are tight, that rotation has to be made up somewhere. The other place it will be made up is at the knees. The hip joint is designed to move in pretty much any direction. The knee is not. The knee is designed to move forward and backward, and that’s pretty much it. Think about it like joints in your fingers - your fingers can bend and extend but what would happen if someone grabbed the tip of your finger and twisted it? Not good.

    Tip #2: Hip warmups such as groiners, triangle mobility, and even foam rolling through the glutes and hip flexors will help you gain mobility in your hips and avoid knee issues. Not only will doing these exercises help your knees, but it'll also help increase the power of your swing since the hips are the most important part of driving the ball.

    #3. The elbows

    Possible issue: This issue is less common and often comes more from a lack of strength in the joint than a lack of mobility. Golf swings involve major transfers of energy and if you aren’t careful, the whip of that transfer through the elbow can cause some issues. Think about what would happen if someone grabbed your hand and quickly jerked it side to side…not too great on the elbow. That’s what happens on every golf swing. If you aren’t taking the preparations to strengthen and protect the connective tissue that holds that joint together it could take a toll on your elbows.

    Tip #3: Work on grip strength. Holding heavy kettle bells or hanging from the bar are both great ways to do this.

    -Coach Adam

    Vegetarian Junk Food

    Wait, is that real?

    I mean vegetables are healthy, right?

    Well yes they are, but that doesn't mean everything a plant-based eater eats IS. Nobody would argue that the Vegan food in the picture to the right is. (well maybe, someone, but not many)

    Peruse the vegetarian section of your grocery store, and you will find just as much sugar laden, preservative heavy, highly processed food as anywhere else.

    Just because you are eating less (or no) animal based products doesn't mean you are automatically eating healthier.

    Take a look at the label of that veggie burger, or meat-free breakfast sandwich, or egg-free dairy free dessert. Not pretty.

    Now that is less of a criticism of those products, as poor as they are, but really of human nature. We are really good at ignoring what we don't want to see. 

    I bought some vegetarian/vegan cookbooks with some really great recipes, and for the most part I really like them. BUT there seems to be absolutely no filter in the plant-based world when it comes to sugar. Just because you are using Maple Syrup, or Honey, or Brown Rice Syrup doesn't mean you have carte blanche to use as much as you want. Your body is still going to have a blood sugar response. In fact as a borderline type 2 diabetic who is has increased his carbohydrate load, I have to be MORE sensitive to the sugar response. My rule is to automatically cut sweeteners in recipes by half. At this point I can't even tell.

    This also isn't a criticism of plant-based eating, per se. I have always maintained that a plant-based eater who is really doing it "right" is one of the most dedicated, conscious eaters out there. I am 4 1/2 weeks into my plant-based eating experiment, and I have spent more time in the kitchen in that time than the previous 4 or 5 months combined. 

    The goods news is I really am enjoying eating this way. My body fat is down a little, my strength is still there (Set a PR in the bench press yesterday) and I am eating foods that I had largely removed from my nutrition plan, such as beans and some whole grains. As well as avoiding all meat and dairy, I have not yet eaten any Tofu (not a favorite) or rice. My goal, as always, is to eat the most nutrient-dense food I can. In other words, for every bite, I want to pack in all the nutritional goodness I can! 

    As always, love to see some discussion below!

    See you soon.

    Coach Dean​

    Can You Over Train Youth Athletes?

    That question might be something that parents don't ask themselves when thinking about their child's athletic goals.

    While children are indeed often more resilient to over-training than adults, it can still happen in developing athletes. This can greatly hinder their performance.

    Learn more about how to best approach building the complete athlete at our Parent Education Seminar presented by Get Fit NH's Athlete Academy!

    Location: Get Fit NH Concord, 287 S Main St, Concord, NH 03301
    Date: Wednesday, September 20th
    Time: Training session 6-7:15pm, Parent Education Seminar 7:30-8:30pm

    If you have any questions, please contact Coach Adam by email at or by phone at 603-340-7281.

    -Coach Adam

    This Spotlight Has a Twist in Flavor

    UMP is by far my favorite protein powder. While I don’t rely on protein powders (real foods are always the best choice) I do use them on occasion. Beverly International recently released their newest flavor of UMP (Ultimate Muscle Protein). Graham Cracker is now a hot ticket item at Get Fit NH. Wow, is it delicious!

    Coach Dean did an excellent job of proclaiming all the virtues and wonderfulness of UMP right here. Check it out.

    I want to give you a few recipes for you to try with the newest flavor.

    Check out this first recipe from Coach Dean himself, Graham Cracker Chocolate Peanut Butter Pudding.

    Dan's Dynamic Shake

    • 1 scoop graham cracker protein
    • ½ scoop vanilla protein
    • ½ scoop chocolate protein
    • 1½ teaspoon peanut butter
    • 1 frozen banana
    • 1 fistful spinach
    • About 10 ounces of water

    Blend until smooth in a blender. If you use a fresh banana add in a few ice cubes to chill it. Enjoy!

    Marquita’s Marvelous Shake

    • 1 scoop graham cracker protein powder
    • 1 scoop chocolate protein powder
    • 1 tablespoon shredded coconut
    • 10 ounces of water
    • Ice

    Blend until smooth.

    Homemade Granola Bar

    • 4 scoops graham cracker protein powder
    • 2 cups oats
    • ½ cup crushed walnuts
    • ½ cup raisins
    • 2 tablespoons ground flax seed
    • 1/4 cup sunflower seeds
    • Pinch of salt
    • ¼ teaspoon vanilla
    • 1 tablespoon of coconut oil
    • About ½ cup of water​

    In a large bowl, combine all the oats, protein powder, walnuts, flax seed, sunflower seeds, salt, and raisins. Add in the vanilla, coconut oil, and then the water a little at a time. At first it will seem very dry but be patient it will blend up. Coat an 8x8 pan with coconut oil. Press the mixture on the bottom of the pan. Bake for 10 minutes at 350 degrees. Cut into bars or squares.

    I figured I could hide the flax seed and no one would know. I was going to add shredded coconut but after I got them in the pan I noticed the coconut still on the counter unopened. Maybe next time. I also thought cacao chips would be nice too. That is the great thing about these bars, they are flexible. Experiment with different protein powder flavors for a different taste too.

    I am a fan of having options that are quick, easy, and healthy in my kitchen and in my life. UMP helps me do that.

    To your best health,
    Coach Nancy