Building Skills, The Fitranx Timeline.

This blog is written for a couple reasons, one to announce that for those eligible to take on level 4, we are going to be pushing it off until March 17th. The movements required for Level 4 require more practice than those of the previous 3 levels. They are both more metabolically taxing and require the time to get the skill down. As many of you know Fitranx is a nationally administered program, and the goal is to put everyone in the best position to blow the test out of the water. Many of you have expressed interest in the Fitranx program, and many of you have already participated.

For those of you who have already completed levels 1, 2, and 3, just keep in mind one thing, all of the movements on those tests were ones many of you have been doing for years.  Level 4 requires that you gain new skills that we have never worked on in this environment previously.  So while you may have been able to go through the first three levels with the tools you already had in your toolbox, the next levels will require you to have some new ones, and that takes coaching and practice.   In the image below you will see the basic timeline for about how long it could take to be prepared for each test.  Its not a matter of weeks, it’s a matter of months, see below;


Just remember that is between tests, not total, so for example on average, those who pass level 3 will take about 4-5 months of training to pass level 4.  Does that mean its not possible you may be ready sooner? Of course not, everyone is different, but the skills required for each successive test take time to develop.  Remember, the last thing we as coaches want is to hold you back, but if we aren’t preparing you correctly then what’s the point of testing?  

If we as coaches think you need to work on your metabolic conditioning or technique, what good does it do you if we: A.) Just invite you anyways and you aren’t able to pass, or B.) You don’t have the technique down and we pass you when you should be passed, how does either do you any good?  If we pass you when you didn’t actually pass the test, then why even test in the first place?  We as coaches want you to accomplish great things, but just think can you really accomplish something if you just change the rules so you can?  

-Coach Adam

Pay Now Or Pay Later.

I was thinking about this recently in terms of food and medical costs.  However it really applies to most things we encounter on a consistent basis for most of our life.  

What got me onto the subject was talking about how “expensive” it is to eat healthy.  While I can argue you that you can actually eat healthy much less expensively than you can eating unsupportively, lets pretend for a second that you cant.  Lets pretend that no matter how I present that argument you still don’t believe me.  So lets say you believe it costs extra and that’s all there is to it and you wont do that.  So you don’t want to pay the extra now, guess what, you may not want to now, but I promise you that if you go about it that way forever, you will be paying every penny you saved and then some down the road.  “Where” you say? Well in medical costs, you eat unsupportively for your entire life your risk of piling up medical debt goes up exponentially.   You either pay a little extra now to eat supportively or you pony up everything you spent your life saving later in medical costs.  

Think about it in terms of a car, what happens if you keep putting off all the little fixes.  “Oh that’s not important I don’t need to fix that right now…or that…or that…” you end up bringing your car in for inspection one year and because you neglected it in a bunch of small ways it now needs 3-4 thousand dollars worth of work to pass inspection.  Or worse the car breaks down and becomes un-drivable or the engine blows and now its not just a matter of getting it fixed, it’s a matter of having to shell out for a new car.  Don’t make the mistake of thinking that not putting in the work now isn’t going to catch up to you somewhere else down the road.  The difference is there is no “New Car” option for your body, you get one, take care of it.

-Coach Adam

Coach Nancy Loves Football- Go Pats!

I love football – Go Patriots!

You can party and keep your waistline intact. If you don’t want to look like a lineman after Sunday night, try some of these healthier choices for the big game!

Coach Nancy’s Guacamole

  • 3 ripe avocados
  • ¼ red onion, chopped fine
  • 1 tomato, diced
  • 1 teaspoon lime juice
  • 1/2 teaspoon salt

Half the avocados, remove the seeds and use a spoon to scoop the flesh into a bowl. Mash with a fork. Fold in the tomato, onion, lime juice and salt. Taste for seasoning.

Using Hester’s Grillin Spice Rub Create your own Spicy Chicken Wings

The amount of wings is up to you. I usually make 3 pounds. 

Hester’s Grillin Spice Rub

  • 1/4 cup salt
  • 1/4 cup chili powder
  • 1/4 cup Spanish paprika
  • 2 T onion powder
  • 2 T garlic powder
  • 1 T cumin
  • 1 tsp cayenne
  • 2 T thyme
  • 2 T basil
  • 2 T oregano
  • 2 T coriander
  • 1/2 tsp. white pepper
  • 1 T. ground black pepper

Preheat oven to 375 degrees Rub wings with a little olive oil first.  Add spice rub to a Ziplock bag and shake wings until well coated. Arrange wings on baking sheet. Bake for 15 minutes. Turn and sprinkle with more spice rub. Bake for an additional 20-30 minutes or until chicken is cooked through.

Coach Dean love's Buffalo Wings, find out how he makes them here. 

Enjoy the game, 

Coach Nancy

Crockpot Freezer Meal Workshop with ALL New Recipes

Our crockpot freezer meal workshop has had a makeover. This time with BRAND- spanking new recipes. Mark it on your calendar and sign up now for February 24th at 9am in Epsom. As you may have learned from our last workshop- you cannot delay on this!

Spots fill up FAST!

I love cooking, but there are times (recently quite a few times) when I don’t have the opportunity to cook each night. 

These meals are another way to make dinner quickly and easily AND a different way to plan and prep your meals for the week or the month.

You could:

1.) Find 5 recipes using only ingredients that can be frozen
2.) Write out your grocery list (don’t forget the freezer bags, herbs, spices, oil, and vinegars)
3.) Go shopping
4.) Chop, cut, prep the ingredients and add them to the freezer bags
5.) Freeze
6.) Thaw slightly and put in a crock pot to cook while you are busy with other things

But wouldn’t it be better to avoid Steps 1-3?

I thought so!

Sign up for Crockpot Freezer Meal Workshop on February 24th and we will do the hard lifting for you.

In case you are not sure this is for you here are some of the comments from students who participated in our last crockpot workshop:

"THANK YOU so much for sending these. I just loved the workshop and look forward to the next one. What a great way to prepare healthy meals quickly."

"I LOVED the Saturday class on crockpot freezer cooking. My husband and I had the balsamic chicken last night and it was great."

"I thought the class ran smoothly. I liked the set up, and it was fun to work with people I had never met. I really had fun."

Here is the list of those 5 BRAND- spanking new meals we will be making together and you will be taking home:

Beef Carnitas
General TSO's Chicken
C​ool Ranch Shredded Chicken Tacos
Yummy Italian ​Sausage
Cilantro Lime Chicken

Each meal feeds 4 to 6 people, and they are Yum-Mee!

Space is limited to the first 15 that register, so get in on the Crock Pot Freezer Workshop by clicking the “Register Now” button below.

Crock Pot Freezer Workshop
Date: Saturday February 24, 2018
Time: 9:00am to 10:00 am
Place: Get Fit NH Epsom
Cost: $90 (Wow! what a deal)

Help, What do I do after the January Jumpstart is Over?

Dear January Jumpstart Nutrition Challenge Success Story!

I know you've been working hard the last few weeks. You've planned your meals. You've prepped your menu plan. You've spent more time in the grocery store and kitchen than you have in like forever. 

I commend you for all of your work. It was hard. You're almost through. BUT please don't give up yet. 

Your true challenge is right around the corner. How do you finish the January Jumpstart Challenge? What am I supposed to do on Day 29? 

I've been there, in fact I want to help you out. I want to make your life easier. Its going to be so easy you can stay in the comfort of your own home.

That's right, you can even attend in your PJ's if you want!

We will walk you through getting setup on our fancy-schmancy teleconferencing software, which is pretty dang cool!

Instead of spending the morning in FaceChat or Snapbook, invest an hour of your online time in yourself!

Here is what you need to do to get the most out of it:

  1. Read your entire manual again
  2. Take notes again
  3. Fill in the symptom spreadsheet for the second time and compare
  4. Then........ do the plan

Yep, its that easy. You have all the information already. Of course if you join me for a virtual hour on Saturday, February 17th at 9am, I'll give you all the ins and outs of how you'll feel, what to expect, what is really the first step in all of this. And any other question you can throw my way. 

You see, I've been there. I've completed a few of these. I even wrote the manual so I kind of know my stuff. I didn't put it in there for you to be lost or confused. 

I want you to be the next success story. I want so many of you to find this was the best thing they have done for themselves in a very long time. I'm going to make it very easy. 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.  Wear your slippers, drink your tea (or hot water) and sign on because we're coming to you. 

                                                                                                             Always wanting the best for you,

                                                                                                                Coach Nancy

On Saturday, February 17th at 9:00am you will have the opportunity for some world class nutrition coaching from Coach Nancy Carlson, Pn2.

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 (virtually) at our Jumpstart Nutrition Seminar on February 17th at 9am.

This Spotlight Is On Paula!

One of the BEST parts about being a coach is building relationships. One of the HARDEST parts about being a coach is when those relationships are broken. Sometimes people move, like Paula, but it still feels like a tough break up whenever someone decides to leave.

 Paula was in the area a few weeks ago and popped in to train. We had a chat about how hard it was for her to find a new training facility after her move. It struck me pretty hard and I asked her to share HER experience and HER thoughts on the Get Fit NH difference. This is what she said…

When I joined Get Fit in March 2015 I was new to the state and struggling to find community and a new fitness regimen during the polar vortex. Winter 2015 turned out to be the most frigid winter in generations and I was in shock at how brutal the darkness and cold was. For years I pieced together a fitness program running with my dogs and dropping into power yoga and YMCA classes periodically. Aside from the occasional spin or aerobics class, I hadn't experienced small group or personal training.


I trained with Meagan and the team for over two years. Although my work and school schedule made it challenging to commit to one time each day, I was accountable, my membership at Get Fit was a significant investment of my pocketbook, endurance and time. I used MyZone and the Fit 3D Scan religiously. Even after I broke my arm I was back in the gym in a matter of months.


I left concord last Summer to build out a new career path and my fitness regimen hasn't been the same. My schedule is harrowing, splitting my time between RI and NH. It hasn't been for lack of willingness invest in high end gyms in Portsmouth and Providence. At times I've paid significantly more, sometimes $25+ per class but have not found a training experience like Get Fit NH. Although most of the gyms offer more flexibility with drop in classes and al a cart TRX, strength, kick boxing, yoga or boot camp style classes in small group settings, none of them offer hands adjustments or enthusiasm. They lack the excitement and commitment to a bigger picture of health and improvement. They also didn't offer the same type of nutritional or monitoring programs like MyZone or a 3D Scan for full body health.


My work will bring me back to Concord halftime for the next few months and although it is logistically challenging with my schedule, I'm re-committing to Get Fit to ground me in a regimen that will keep me honest and help me re-center. Their methodology around consistency and coaching is the secret sauce that most swanky gyms lack. It's good to be back.

This note is so powerful. Group exercise classes are NOT the same as training and they are not the same as group PERSONAL training. NO ONE else does Functional Movement Screens in this area. Hands on coaching and cueing is the standard here. Knowing your name and things about you is the standard here. Holding you accountable to be here and be better is the standard here. You are not a number. It is our job and our calling to help you be the very best version of yourself.

Thank you, Paula, for taking the time to write this note about your experience since Get Fit NH. We are thrilled to have you back!

The Spotlight Is Shining Bright On Michelle!

The spotlight is shining bright on Michelle today! I asked her to share her story after she came in one day totally psyched about trying on a pair of jeans that had been sitting in the back of her closet. She hadn’t worn them in a while and was nervous that they may be snug, but when she tried them on they not only zipped but they were LOOSE! She was ecstatic and rightfully so. It has been our pleasure to watch Michelle’s confidence unfold. Top that with results and she is a happy camper. I am SO glad you walked through our doors, Michelle. We are the lucky ones!  Here is what she has to say!

What did you seek out Get Fit NH?

My 51st birthday was looming and I pretty much failed at "fabulous and 50" and I knew I had to take action. I had belonged to a class that met x2 a week at 6:00 a.m.. Due to my work schedule, I found myself missing it more often than not. I had a membership to Planet Fitness but I couldn't get motivated to go. I had seen ads for Get Fit previously and had inquired. I received a call from Coach Nancy but never followed up. (See a pattern here?!) But I remained on the contact list and late in August, I received an advertisement for a 28 Day Metabolic Reboot for $99. Of course I was convinced it would a bait and switch situation where after the 28 days there would be an exorbitant rate increase but I thought I would try. Coach Nancy promptly called and set me up with a Coach. Coach Adam did my orientation and got me setup with my MyZone monitor and I started my 28 days in September. I really like the fitness test that was done prior to starting. This was done to ensure I was working at my capability level and would avoid injury.

What did you learn after your first 2 weeks?

I was definitely a bit shy and apprehensive the first few classes but the Coaches made me feel welcome. By the end of the second week, I was definitely hooked and having a blast! And I was already feeling better! Energy levels were improving and I was sleeping better. And I recruited a friend to join as well!

What results have you seen so far?

Well, this is definitely the best part! Besides having more energy and sleeping better, I am stronger and I am down a jean size! I feel so much better about myself and can't wait to see the continued results in 2018!

What keeps you coming back?

Besides the physical changes, it's the Coaches! They are awesome! During class, they always ensure my form is correct and they are always providing encouragement! They know everyone by name and they make the toughest workouts fun. And, I am challenging myself by making sure I go x4 a week. Life does get in the way at times and that's not always possible. Then I receive a reach out from Coach Meagan making sure all is OK and my motivation soars! I'll be honest, I need the push. Lars, Adam and Brian are awesome too - let's face it - you need to laugh a little to get through it sometimes! It's also the other members. It's a non-judgemental environment and I love the way others encourage one another. GetFit has definitely been a "fit" for me!

Keep up the hard work, Michelle!

Coach Meagan

Do You Believe?

Do you believe?

Think about the things you want to achieve in 2018. Think about the resolutions or promises you made to yourself this year. Think about all of the things you want to change about your life for the better….

When you think of these things can you picture it? Can you picture the person you would look like 50 pounds lighter (or insert goal here)? Can you imagine the way you would feel and how your life would change? Can you see yourself doing the work is takes to conquer your goals?

Maybe you can. Creating a vision and taking steps to achieve that vision are all pieces to the puzzle.

Do you believe you can get there, though? Like really, believe. The way you believe in your kids or your spouse or your loved ones.  Do you belive in yourself that same way?

We’ve been working on rescreens the past couple of weeks. I have had multiple people tell me to just give them the band without even attempting the screen. This was eye opening to me. If you believe you’ll never screen out of your red band or purple band or you believe you’ll never be able to do a chin up or you believe you have to be tired and feel like sick all the time or you believe this is just the life God gave you then I have news for you….you are right.

If you don’t believe you can be the person you want to be or you don’t believe you have what it takes to feel better and look better then you will always have a mental block holding you back from getting to where you are trying to go.

Stop giving yourself a no. Have a goal. Take MEASURABLE action steps to reach for your goals and BELIEVE THAT YOU CAN DO IT!

Coach Meagan

It’s Voting Season – Let Your Voice Be Heard!

I cannot believe it is voting season again. We are hoping you are excited to exercise your voting rights- the SUPER fun kind! You get to select your favorites from all over NH to be recognized as "Best of..." in a ton of different categories.

In case you didn't know, Get Fit NH has won a "Best of..." award eight (Count 'em...8) years in a row, and that is all because of YOU!

Thank-You Again!

We are confident that with your help we can share the good word with many others in New Hampshire and get their health and fitness journey started. 

We love all our coaches and all our clients in both our Epsom and Concord training gyms. Vote your conscious, but it helps if we "concentrate the vote" and vote for one coach and one gym location. We asked the team this year who they wanted us to vote for "Best Instructor", and the consensus was that Coach Nancy should be the one. There is a lot of humility and team spirit involved in that decision, so thanks team!

Here's your "Get Fit NH Voting Guide". Don't forget you need to vote in 15 categories to be counted, but with all the cool things to do in NH, that will be easy-peasy!

Please Vote in the following categories:

19. Best Gym: Get Fit NH Concord

20. Best Workout Class: Smart Group Training Get Fit NH Concord

103. Best Fitness Instructor: Nancy Carlson Get Fit NH Concord

Thank-you for all you do, and for supporting Get Fit NH!

Coach Meagan

What is so Stubborn about “Stubborn Fat”?

We often hear about getting rid of “stubborn fat”.

Read this quote from my friend and fellow coach Josh Hillis:

“Fat is actually the opposite of stubborn. If you think about it from a physiological perspective, fat needs to be maintained. If you don’t constantly feed fat, you’ll lose it. Fat is like a stray dog. If you keep feeding it, it will stick around forever. If you stop feeding it, it immediately goes away.”

This IS true, and since it is, why is it so hard for us to lose? I would suggest it’s not the FAT that is stubborn. It’s you. (and me) We will get to that a little later.

There are three ways food influences fat loss.

Quantity - how much we eat. While it’s sexy to say it doesn’t matter how much we eat, that is just not true. How much you eat is arguably the number one influencer of fat loss.

Quality - Our Jumpstart Nutrition Programs largely focuses on the quality of the food you are eating, and for some it will be a drastic change. That is purposeful during the Jumpstart, because this is a kick in the pants program. But this quote from Josh is so true;

“You need to move through levels of quality. If you’re eat­ing Ding Dongs and Ho Hos every day, that’s the thing to handle. You don’t need to worry about not eating a turkey sandwich because it isn’t what a caveman would eat; you just need to stop eating Ding Dongs.”

In other words make the main thing the main thing, and seek constant improvement.

The last influencer of food on fat loss is Macronutrients. In other words the ratio of carbs, protein, and fat. All “diets” usually have some kind of ratio they focus on. Keto, Paleo, Zone,Sears, etc. all suggest different ratios. The take home here is that we are not all the same, and different ratios work better for different people. So how do you know what’s best for you? Josh says ask yourself;

Do I stay full and satisfied after a meal that’s mostly carbs?

Do I stay full and satisfied after a meal that’s mostly fat?

Do I stay full and satisfied after a meal that’s mostly balanced?

In terms of protein, almost everyone feels more satisfied with more protein in their diet.

What about you?

After which scenario are you “full” and don’t feel the need to eat for 3-5 hours between meals?

Quality. Quantity. Macros.

Those are the key influencers of fat loss. Do you know which one is hindering you? Attack that one first. Don’t know? That’s why your coaches are here.

One more thing. You are not a special snowflake, sorry. 99.9% of the time it’s not your genetics, or your age, or your sex, or any other such factor. It’s the 3 things we discussed above.

And the stubborn part? A quick glance in the mirror is often the answer to that one. Mindset, belief, attitude - when those three are in order, the “fat loss influencers” are a lot easier to handle.

So let’s dig in and think about it.

Which of the three fat loss influencers do you think is your biggest challenge?

What’s your mindset, belief and attitude around food, eating, and your ability to lose weight?

Answer those questions, and you are well on your way to solving the "stubborn fat" problem.