The spotlight is shining bright on 6:15 one and only Kerrie Diers! I asked Kerrie to be in the spotlight, because over the past year I have watched this woman transform. Not only has she lost 20 pounds, but she has also gained so much strength and confidence! I am so proud of Kerrie. Her consistency has truly paid off. I remember calling Kerrie when she was still in her 2 week trial. She was so flustered about not being able to make it she was ready to say this was not going to work for her. I was proud of her for walking back through the door and I am just as proud of her now for keeping at it! Here is what she has to say…
What made you decide to join Get Fit NH?
I was no longer successful in working out on my own. My trusted recipe of working out on my elliptical machine in my basement had lost its appeal. I had been doing the same workout and same routine for about 10 years. At the beginning, I had made a lot progress in losing the "baby weight" I gained when I had my children. Over time, I became less engaged. I tried motivating myself by only watching Netflix while working out, but I became less and less consistent to the point where I really was not working out and gained the baby weight back. I had heard about Get Fit from my friends in the neighborhood and saw how successful they have been. I decided to give it a try because I needed to do something different and needed to get myself moving.
What did you learn after your first 2 weeks?
That I needed to give it more time. My first two weeks were kind of a disaster because my husband was called out of town unexpectedly for a few months, making me a single parent overnight. I wasn’t sure I could continue, but Meagan encouraged me to give it a few more weeks. It was a struggle but I found that creating a routine helped me to feel better and relieve some of my anxiety.
What keeps you coming back?
There are a lot of reasons I keep coming back. First, all of the coaches know me by name (even Brian – I think ) and I work out with a great group of people at 6:15 am. Second, I am held accountable. I know that the coaches know when I miss my workout, and if I don’t let Meagan know, she will send me an email asking where I was! Third, it is part of my morning routine. Even if I am tired, my class helps me to wake up and I know that I will feel better afterward. It also helps that I can roll out of bed and drive down the street to get to class, so I have very few excuses not to be there. Fourth, I am definitely not bored. I love that each class is engaging and designed to have us make progress. I feel like I am a work in progress, and the coaches and program at Get Fit challenge me to be stronger and better.
What results can you share so far?
I have lost almost 20 pounds and am down several inches. Most importantly, I recently had some routine bloodwork done and the results were normal, which was a huge relief. I had previously tested in the pre-diabetic range which was a red flag for me since diabetes runs in my family. I knew that I could avoid type-2 diabetes by changing my diet, and I thought that my family ate fairly healthy. However, this past March I participated in the 21 Day Ticket to Health Challenge, and I gave up added sugar, dairy and grains. After the sugar withdrawal subsided, I found that I felt so much better and made significant progress with weight loss. I am still adhering to that plan, and although I will occasionally have sugar, grains and dairy, it is not the norm. An added benefit is that my family is eating better too.
What encouragement would you like to share with someone who may be on the fence about starting?
Get Fit NH is a place where all are welcome, you are encouraged and challenged to be stronger and healthier, and you will never be bored!
Thank you for sharing you story with us, Kerrie! Keep making it happen.
The first question to ask yourself is, does the body work as a bunch of individual systems working coincidentally at the same time? Or does it consist of a continuous bunch of interconnected systems that feed off each other? It is definitely the second option of the two. Why do I bring this up? This helps us understand how small changes can team up to create major ones.
My favorite example of this is Tom Brady, its just such a great example to use. I know I know, none of us are NFL players and Tom’s jawline rivals even mine! The way I am using this is the obsessive level that he takes care of his body. Could we all be like Tom if we had millions of dollars and our own team of cooks, shoppers, and nutritionists? Maybe I suppose, but those are just parts to the overall puzzle. When you break it down what has Tom really done to become the first quarterback to start in the league over the age of 40? Forget about the ability to read the defense and all that, I just mean on simply a health and fitness level. Here are the secrets…ready for this? He puts NOTHING in his body that has been show to cause inflammation, he hydrates, and he exercises…BOOM!
This is the part that’s important to consider, is it one specific part of his diet that leads to 100% of his health? No of course not, each little step builds on the others. For example, is the fact that he doesn’t eat nightshades alone going to lead to incredible performance? Not its not, but you combine that with no sugar, no dairy, perfect hydration, and what do you get? Amazing health. That’s why its important to look at health as a full picture made up of a lot of parts. If you take a multivitamin is it going to help you? Yes some, but will it help you to the same degree as if you take a multi, fish oil, and eat supportively? No it won’t. This is the reason why many of us have been told “take vitamin B for energy”, and then we take it and feel not different. While its true vitamin B helps with energy production, it isn’t effective if you aren’t eating the foods to support it. Remember the body works in unison, to give yourself the best chance at a fully healthy life find things that work together to get you there.
Next Scheduled Recovery Week: December 25, 2017 - December 29, 2017
On Monday January 1, 2018 we will ring in the New Year with our annual New Years at Noon event in Concord! We will resume regular schedule Tuesday January 2, 2018!
Congratulations! You successfully made it through the LONGEST training phase of the year. Your body needs a rest!
It bears repeating - recovery weeks are not haphazard or just vacation times for your coaches. They are a purposefully planned part of the training cycle, and critical for long term development and injury prevention.
You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.
That is purposeful.
Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.
Then we will take a scheduled, purposeful rest.
Because whether you think so or not, you cannot and should not train really hard, all the time.
In fact one of our training program design principles is what is referred to as MED.
Minimum Effective Dose.
In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?
What? The minimum you say? That is NOT my style. Go hard or go home!
That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.
How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:
Altered Heart Rate and Blood Pressure
You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.
Poor Sleep Patterns
An increasing pattern of the inability to sleep restfully.
Your training loads have stagnated or even decreased.
Mr. Crank-Pants, anyone?
Eating Habits Disrupted or Compromised
It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.
If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.
Increase In Injury
This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.
Lack of Progress (Plateau)
This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.
Enter Recovery Weeks
Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.
You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!
And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.
Here's My Top 5 Things To Do On Recovery Week
What about you?
You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.
Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not.
I train hard, but more importantly I train and recover appropriately.
I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.
THAT is what sets me back.
Recovery is what drives me forward. On a daily, weekly, and quarterly basis.
You ready to get better with me?
MAKE IT HAPPEN!
PS. Below is the "Science Stuff" I promised - Enjoy!
Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.
But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here
Read on why properly planned and adequate recovery is important for you!
The Recovery Curve
I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!
The following illustrates a “good” recovery curve:
The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).
Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.
A closer look at the chart will help explain what I mean.
The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.
The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.
But what’s going on?
Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!
Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.
You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.
The recovery curve continues with Supercompensation. Here is how Coach King describes this process:
“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation
In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!
As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!
The flip side to all this is what happens when the recovery process isn’t working so well.
This chart represents recovery gone “bad”:
When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.
The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.
Which leads us to:
Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!
That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.
That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.
If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”
So now that we have established you are ready, willing and able to embrace recovery week, what do you do?
Glad you asked!
1.) Physical Rest and Regeneration
– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program
– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!
– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!
2.) Physiological and Psychological Rest and Regeneration
– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.
– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!
– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.
3.) Celebrate the Fruits of Your Labor
– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance
– Enjoy your results!
THANK YOU, THANK YOU, THANK YOU!
We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!
P.S. If you are serious about maximizing your training/recovery cycle, you owe it to yourself to invest in this! Look further into our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here.
Just a reminder with winter here and the snow stating to fall...
If the decision is made that training will be canceled you will be notified via our email newsletter, a post on our regular Facebook Page (http://facebook.com/getfitnh), And a post on the Get Fit NH Family page (https://www.facebook.com/groups/getfitnhfamily/) on the following schedule:
Morning training cancellation details will be sent by 4:00am
Afternoon and evening training cancellation details will be sent by 3:00pm
Of course if there is statewide power outage that is subject to modification, but we will do our best!
And absolutely use your own best judgement. We have clients from all over the state, (and I want to keep your coaches safe too!) and it may be worse conditions than where you live. We will not hassle you (too much) for missing class on days of inclement weather.
If you have any questions, please give us a call or send us an email.
Thank-you for choosing to train with us!
Bonus Tip: Pumpkin Cheesecake Variation
Follow same steps above, adding in a 1/4 cup of unsweetened canned pumpkin and 2 tsp’s of pumpkin pie spice along with the other ingredients in step 2
My brain never stops, I feel like you all realize that by now after reading some of these posts. Randomly stuck in traffic on my way to get coffee the other day I was annoyed at the traffic and the other drivers. On my way to get coffee that I wasn’t really all that stoked about. This is what started my thought process, why am I going to get coffee?
I know from experience that when I kick the coffee completely I actually end up with WAYYYYYY more energy on a consistent basis and I don’t miss the taste one bit. I have always had a pretty high tolerance to caffeine so I don’t see the big uptick in energy that most do anyways. However after not having it for a couple weeks I have a couple nights where I coach mornings, or a quick turn around (coach the night before then again the next morning), or just rack up a couple nights where I don’t sleep well and all the sudden I have 1 coffee and I’m right back on the train. Why though? I just said I don’t miss the taste, I know I have more energy without it, so why?
I realized that its not the actual coffee, just like when you drink its not because you love the taste of vodka shots. It’s about what that time represents, the social aspect even. Maybe your coffee is what gets you out of your chair and out of the building at work for 20 minutes. Maybe it’s something that you and some friends do every day, maybe you just like delaying your ride to work another 5 minutes each day. Maybe you just always have had a coffee while you sit and read the paper in the morning and it just feels weird and less cathartic without it. This doesn’t just apply to coffee, maybe its ice cream in the summer, maybe its cigarettes for any of you that smoke or have smoked before.
You all know, for the most part, what types of things you struggle with daily that are not supporting your goals. I encourage you to not look at the food, action, whatever it is itself, look at your behavior when you have it. What are you doing, how do you feel at the time, who are you with, what sensation is that time creating for you? When in doubt take a step back and look at the entire picture, the first step to breaking a pattern is finding it in the first place.
It has been about three months being here at Get Fit NH. The work ethic I see daily from everyone that walks in the door has been amazing! No matter what the time, day, or location I am at everyone is always working hard! It is truly inspiring for me and has helped light a fire back in me!
With all the hard work I see I would like to take a moment to shine a spotlight on Melanie Kenney! Melanie has been super consistent making her training, is always in a good mood, and is always up to any challenge a coach throws her way! I was able to talk to her about her experience with Get Fit NH so far to see how she is feeling! This is what she had to say:
What brought you to Get Fit NH?
My good friend who trains at GetFit recommended it to me. Her and I used to work out together at another gym when I lived in town a few years ago. After I moved up north, I fell out of the routine of going to the gym. When my friend heard I was moving back to the area, she was quick to recommend this gym!
What changes have you noticed since starting?
I have noticed a big change in my stress level. Being a teacher is a tough job because it doesn’t just end when you walk out the doors. You are constantly thinking about lesson planning, meetings, how the day just went, how tomorrow will go, the kiddos and their home lives, everything!! Being able to take an hour of my day to just focus on myself and the training helps reduce and manage my stress levels. It’s been such a positive part of my routine throughout the week!
What have some of your favorite thing been?
I love the individual attention that the coaches offer. Now that I’ve been training there for a couple months and the coaches have gotten to know me, I love how you all push me! Whether that be by switching out my weights/bands or by modifying the exercises. This is something that was not available to me at the gyms I used to go to.
What are you most proud of?
I’m most proud of how dedicated I’ve been to the training. I try so hard to make sure that I make all (or mostly all) of the classes. It’s part of my schedule and I make sure that it’s a priority.
What would you tell people who do not go to Get Fit NH?
I would recommend GetFit to anyone who was like me and needed the accountability factor. When I was paying for a basic gym membership, it was so easy for my to rationalize not going or putting off a workout. Having a specific class time and coaches who are just as invested in your training as you are helps tremendously! I look forward to seeing the coaches and the other people who train at GetFit!
Way to go Melanie! Consistency and hard work every day is such a strong building block to success! This is a spotlight well deserved!
Not too long ago we did a new warm up in the gym. It was a series of getting up and down off of the floor. I think it is really important to remind you and dive deeper into the “why” behind those drills. It is a drill that we just cannot take for granted. This is a life skill that we CANNOT lose as we mature. Many of you know someone who took a digger and watched their life change dramatically.
You want to know a scary statistic? 28,000 deaths occur each year due to falls or fall related injury. 28,000! That is a huge number. You know what I bet is an even bigger number? How many people do you think ended up in a nursing home because of a fall related injury? I know of several. Training ourselves how to fall and how to get back up might be the most important skill of them all.
These drills may feel silly while you are doing them, but to tell you the truth, they can save your life. Maybe you are wondering what the point of having our left hand on our left knee was or our right hand on our right knee…let me explain that better…aside from a few laughs there is a genuine purpose there.
Picture this…You have a stroke, you are alone, the whole left side of your body is limp, but you still need to call for help. Can you pick yourself up off of the floor and get the help that you need? Maybe that is a morbid image, but it is a possible scenario.
Do not take for granted your ability to get up and down off of the floor and don’t let that skill get away from you. We have to practice it. If nothing else then maybe it will motivate you to be able to get up and down off of the floor to play with your grand-kids!
I don’t believe in too old, because I see people training in here, lifting heavy weights and totally beasting it in their 80’s. You’re not too old and neither are they! Keep training hard, because these are the skills that will help you age with grace and keep your independence!
Make it Happen,
All I really want is a cup of coffee. Yet every time I drive into my local coffee shop (you know who you are) it's staring me in the face. A Peppermint Mocha, Eggnog, or Gingerbread Latte.
SOOOO good, but also enough sugar to put me into a coma.
But there's gotta be a way to get that holiday taste AND get some good nutrition in, right?
A few years our favorite protein supplement provider, Beverly International, put out some recipes they called "The 12 Mugs of Christmas", using their absolutely delicious "Ultimate Muscle Protein".
We decided it was time for an update, so we tweaked a couple of the recipes, gave an option to use one of their newest flavors - Graham Cracker, and compiled it into a full color downloadable .pdf you can have for absolutely free.
With a selection of both hot and cold drinks, coffee based and not, this recipe booklet is sure to please your taste buds this holiday season. Check out the names of these recipes:
A Baker's Dozen!
Not convinced, Mr. Scrooge?
Here's a sample of just one of these delicious recipes:
Candy Cane Delight
1 cup unsweetened Almond Milk
1 scoop UMP Chocolate
1 tbsp Sugar Free Peppermint Mocha Creamer
¼ tsp Peppermint extract
8-10 ice cubes
Blend all ingredients for 1 minute
Want to turn it into a hot drink? Substitute hot coffee for the almond milk and ditch the ice!
A tip from the head elf: Use a blender for your hot drinks too. It ensures the protein is fully mixed and adds a wonderful froth to the top!
Just enter your email below for your FREE instant download. Grab it before it goes away!
How does the holiday season sneak up so quickly each year?
I absolutely love the season of friends, family and giving!
Coming up on Saturday December 16th we will enjoy our annual Christmas Party, and we want you there!
We take great joy in these parties, because we get to come together as one big family. This is an opportunity to bring along your family and share with your loved ones where you have been "Making It Happen."
This is a wonderful opportunity to come together in “regular people” clothes and share a meal and also an opportunity to GIVE.
Last year we started a new tradition of "giving." We used to do a yankee swap each year, but we traded it out to work with a local organization called, "Friends of Forgotten Children." This is totally optional, but in place of a yankee swap gift we would love for you to bring a shoe box with 2 toys and 2 clothing items. Clothing items could be hats, gloves, scarves, etc. During the holiday season we love to share the spirit and make Concord a happier place. Our age range is 10-17 boys and girls. We will assign an age range and gender for each training hour to focus on!
As always this years party will include food, student superlatives (so make sure you let us know you are coming so we know who we are choosing from!), Raffle Prizes (about $800 worth of them!), and lots of laughter and joy!
We do not take for granted that YOU choose to train with US. So, grab your ugly sweater (because oh yeah, that’s a new added feature!) and let us know you are coming.