Category Archives for "Blog"

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

3 Reasons Why The “Big Veggie Salad” Should Be On YOUR Menu

It's no secret that the Big Veggie Salad, is well, BIG. And there has been a lot of chatter around the various S3 groups that it is "SOOO much food" and "too big to eat all at once".

Here's 3 reasons why the Big Veggie Salad is so important:

1) More bulk means fewer calories AND you are still full.

Do you know how many calories the Big Veggie Salad has?

A whopping 169.

In fact the dressing for the salad has almost as many calories as the salad itself, coming in at 165. That's a total of 334 calories. ONE chocolate glazed donut at Dunkins has 340. 

How come no one ever complains eating one donut is "too much food"? 🙂

The picture above tells the story. 

The more VOLUME your food has, the more it fills your stomach, and the fuller you feel. Choosing low density food has been shown to automagically cause you to eat less.

2) It helps you regulate your hunger signaling.

One of the reasons you may be having a challenge eating the big veggie salad at one sitting is you just aren't used to sitting that long!

You can't scarf this thing down in five minutes. The volume of food means you are going to be at the table longer, and that's a GOOD thing.

Why?

Because eating slowly is one of the crucial skills in both hunger mastery and permanent weight loss. It takes 20 minutes for the stomach to signal the brain it is full - "Stop Feeding Me". When there is a lot of food available, it is very easy to just keep eating until it's too late. I bet you can eat a LOT of chocolate chip cookies in 20 minutes, before the brain says "enough".

It's one reason why "family style" is not a good strategy for eating. Usually we are going to keep eating until nothing is left on the serving platter. When we pre-portion our food onto our plates, we are done when OUR plate is empty. Big difference.

3) It helps you build your kitchen skills.

There is a whole lot of chopping, cutting, dicing and slicing that goes into preparing the Big Veggie Salad. You are going to figure out really fast that you may not want to do this every time. Employing strategies such as prepping veggies for 2 or 3 meals at a time, or investing in tools that allow quicker chopping and slicing (such as a mandolin) will help that prep get quicker and quicker.

So there you go. 3 lessons that the Big Veggie Salad teaches us.

  1. Eat low density foods
  2. Take your time eating
  3. Work on your "ninja" food prep tactics

Time to get your veggies on!

- DC

For those of you who have no idea what the "Big Veggie Salad" is, here are the recipes.

The “BIG” Veggie Salad
Prep Time: 15 min
Ingredients: (Serves 1)

  • 3 cups Mixed Greens (not iceberg, chopped)
  • 1/2 cup Cherry Tomatoes (halved)
  • 1 Carrot (chopped)• 1/2 Red Bell Pepper (chopped)
  • 1/4 Avocado (diced)•
  •  Zucchini (small, chopped)
  • 1 Cucumber (small, peeled and chopped)
  • 1/4 cup broccoli (chopped)


Directions: In a bowl, toss everything together with 2 tablespoons of any challenge-approved dressing.


Mom’s Balsamic Dressing
(12 servings, 2 Tbsp. per serving. Store in refrigerator)
Ingredients:

  • 1 cup Extra Virgin Olive Oil
  • 1/3 cup Balsamic Vinegar
  • 1 tbsp. Dried Parsley
  • 1/2 tsp Sea Salt
  • 1/4 tsp Black Pepper (just to season)
  • 1 Garlic (1 clove, minced)


Directions: Add all ingredients into a bowl & whisk until thick and creamy.

ENJOY!



True Story – You Did It Again!

A heartfelt THANK-YOU from the team at Get Fit NH for once again helping us be recognized as "Best Fitness Center" in the recent Concord Cappies Awards.

None of this happens without our amazing clients and friends, so thank-you for taking time out of your busy schedule to Make It Happen. 🙂

YOU ALL ROCK!

Check out all the deserving winners right here!


Pick Up Your Veggies this Summer at Get Fit NH

There is nothing fresher, tastier, and yes even more friendly to the environment than having local produce grown by local farmers. For those of us who don't have the time or talent to grow our own veggies, getting involved in a CSA is like gold! (CSA= Community Supported Agriculture)

This is where it gets exciting, Get Fit NH is sponsoring a pickup place for Brookford Farm's CSA. You will be able to pickup your veggies at Get Fit NH. Last summer we did this and it was fantastic. For those of you out in Epsom, Coach Nancy will bring your food to the Epsom gym for pickup there as well. I would say that's perfect for everyone!

Brookford Farms has an easy registration process. They have different packages to fit your family's needs. While registering simply check the box for Get Fit NH Concord as your pick up place. Your veggies start arriving on June 4th, 2017 to October 21st 2018.

You can register using this link: Brookford Farm CSA Online Registration

If you need help, please contact Jodi at brookfordfarm.csa@gmail.com or 603-742-4084.

Don't wait til the last minute to sign up!

I am in the third year of doing this CSA. I love it. The variety and the amount of veggies are fantastic. Plus you all know VEGGIES are always the answer.

To your best health,

Coach Nancy



Snag Tips and Trade Secrets for Meal Prep During S3

I confess I am a spy. As a coach I can peak into each team's Facebook group and also see some answers for Coach Catalyst. After week one, I have to say I am very impressed. You are making all the Get Fit NH coaches very proud.

I also know that week one is often followed by harder weeks 2 and 3. It is these weeks that can solidify or crush our spirits. Every Saturday during S3 I will be at Live Juice in Concord from 9-10 to help you out best with S3.  I want to focus on making next week simpler by making meal prep easier. I'm coming gear with ideas you can implement to make grocery shopping easier, cooking faster, and meals simpler to stick to the plan. I'll even bring my manual so you can see the notes I've made.

They open right at 9am so I'll be waiting at the door for them to unlock it. I have to leave at 10 to pick up my son. But an hour each Saturday is yours if you can make it. I am opening this to all S3 teams.

This hour will also give you a chance to be encouraged, inspired, accountable to others. Its a win/ win.
Remember every Saturday 9-10am at Live Juice in Concord on Main St. during S3. 

Keep Making It Happen!

Coach Nancy

How are your S3 “Soft Skills”?

In general, the world values people with what are termed "Hard Skills".

A "hard skill" is a tangible expertise at a particular task or occupation. Writing, math, computer programming; doctors, physicists, engineers. Hard Skills are identified based on an objective evaluation.

A "soft skill" on the other hand, is more subjective, and they are harder to quantify.

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    Communication
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    Leadership
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    Motivation
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    Persuasion
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    Problem Solving
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    Teamwork
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    Time Management
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    Work Ethic

Many forward looking companies recognize that while hard skills are important, it's the soft skills that will make more of an impact in the long run, and hire to those skills. We do that here at Get Fit NH. You can fairly easily teach someone to teach someone to squat, but it's not as easy to teach things crucial to our success, like teamwork and time management. 

I was reminded recently of the importance of "soft skills" when I received a note from a client challenging me on my communication skills. In my zeal to keep her from being hurt on an exercise, I was very rude in my speech and mannerisms toward her. There was nothing "soft" about the way I treated her, and I deserved to be called out. I apologized, and was very grateful that she demonstrated her superior soft skills of communication and leadership in the situation. 

In the context of my profession, the difference between hard skills and soft skills is the difference between being a "trainer" and a "coach".

The first is skilled at program design, movement training, and teaching skills.

The second is an expert at inspiring and motivating others to be the best version of themselves they can be.

One is MUCH harder than the other, and clearly I still have work to do. 

Soft Skills and S3

So what does that have to do with S3?

Only everything.

It occurred to me that often when we sign up for a challenge like "Sizzlin' Summer Slimdown" we are focused primarily, if not solely, on the "hard skill" aspect.

The nutrition plan, the calorie counts, how much protein we should eat, MyFitnessPal, MyCoach, the weigh-in and Fit3D, planning, shopping and prepping. 

All the tangible things we can measure and count.

All valuable skills, and all worth doing.

And while those are important, I would submit in the long run they are not the most important.

Why Not?

Because even the best laid plans get blown up. Life gets in the way. We forget our lunch at home, one of the kids needs an extra ride, we have (another) hard day at work. You get it. Heck, you live it.

All of a sudden we find ourselves getting frustrated with the process, or tired of the fight, and then we find ourselves with the glass of wine in our hand or chomping down a burger and fries on the way home. You know what? Those things are not tragedies. They are part of life. The tragedy is what happens afterwards, when the guilt comes and we spend the next few hours, days or even longer, beating ourselves up about it.

The "hard skills" don't matter one little bit in that situation.

What we need now is:

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    Self-Compassion
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    Self-Awareness
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    Self-Empathy
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    Self-Forgiveness

Once we get past telling ourselves "I am a failure and this will never work for me", we need to employ our recognition, adaptability and problem-solving "soft skills" to help us learn, grow, and get better.

My challenge to you now and in the future is to start to recognize that no matter how excellent the nutrition plan is or isn't, no matter how many pounds you lose or don't lose, and no matter how many days you check "Yes" in MyCoach; your long term success is going to be determined by the ability to recognize that failure is not permanent, but only a step in the journey.

DO the hard skills. Get great at chopping, mincing, dicing, and slicing. Be the best planner, shopper, and preparer you can be. Use all the tools at your disposal and get better at all those things.

And ALSO work on your "soft skills". For THOSE are the ones that will help you make the real difference in living healthy lives: 

Mind, soul, and body.

Thanks for letting me be party of the journey.

- DC




The Most Peppy Spotlight Yet

If you have ever trained in the 8:30 class you know why this spotlight is being written. Holly brings a presence of high energy, fun, and great work ethic to each class and its so great to see. In a very lively class she brings positive energy that is contagious to the entire class.

I took a little time to chat with Holly about her experiences here at Get Fit NH and what she thought about it. I wanted to share that talk with all of you as well!


Thanks for talking with me Holly and keep making it happen!

-Coach Brian

Memorial Day Training Plan

Dig out your red, white and blue! Because on Memorial Day we are starting the day off the a great, big family training! All training hours from both locations gathered under one roof - I can't think of a better place to party at 8 AM Memorial Day morning. This will be our one and only training opportunity on Monday, May 28th so you will NOT want to miss it! 

Let's remember all of the fallen heroes who paid the ultimate sacrifice so we can live in this amazing country! 

Who's with us?

When: Monday, May 28, 2018

Time: 8 AM

Location: Get Fit NH Concord

Updated Concord Morning Training Schedule

Starting next Monday 5/14/2018 we will be changing the morning schedule just a little bit. We are hoping that this small change will help smooth out transition time between classes and make it easier for everyone getting to and leaving class. 

Our new morning schedule will be:

  • 5 AM
  • 6:10 AM
  • 7:20 AM
  • 8:30 AM

It is a small change but should help the flow move better in the morning!

We hope everyone has a fantastic weekend and we look forward to seeing everyone at the new class times on monday.

-Coach Brian 

Motherhood is Not for Wimps!

Childbirth is usually the most challenging athletic event most women will ever train for – being a mom is definitely not for wimps! And that's just the beginning.

Think about it.....

Who do you know that will get up multiple times in the middle of the night just to check on the kiddos?

Who is willing to sacrifice their good outfit for a shoulder-full of spit up?

Who is able to kiss and mend boo boo after boo boo?

Who is often rushing around in a whirl wind of activity to help everyone else get out the door with all they need and yet not have taken the time to grab more than coffee for themselves?

Who smiles when the kids get off the bus only to the sounds of "What did you fix me for snack?"

Drives the kids all around from practice to game to library and yet has dinner on the table?

Who is willing to listen to tears and sobs from a home sick college girl late into the night?

Who plans, prepares, runs around for a wedding that is not theirs but their daughter's?

Then repeats this whole process again for her grandchildren? 

That is my mom! 

My mom is not a wimp. I know she is not perfect but she is the perfect mom for me. 

I am serious ingrate, and it is so hypocritical.

How many times did I hear growing up and have I told my own kids to say “thank-you”? 

I'm going to take a few minutes this week to say thank you my mom for being who she is to help me be who I am. Why not do the same? 

Happy Mother's Day Mom- I love you!

Nancy

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