Category Archives for "Bootcamp"

Why Do I Need To Be Strong To Run?

I know that we have a lot of clients who do recreational activities, whether that is running, or hiking both need strength.  It is often quoted that one of the riskiest forms of exercise, from an injury standpoint, is recreational running. The question then is why?  Why is it something that seems so simple to start has such a high risk of injury? By simple I just mean doesn’t take any specialized equipment, anyone who can walk could conceivably wake up on Saturday morning and go for a run if they wanted to.  The other notion that is not fully understood when it comes to running is that you need to be strong, a.k.a you need to strength train.

Why though?  Most of the time when it comes to running people think that the worst thing they can do is strength train because it seems to be the complete opposite of running.  That however is a misconception, the answer to why can be found in physics. Most people have probably heard the phrase “for every action there is an equal and opposite reaction” what does that mean?  It means that every time force is exerted on an object, that object exerts that force back. For example when running, every time your foot hits the ground, the ground hits back. In the example of plyometric exercise, which is a category running falls under, 2 to 3x as much force is exerted back up your legs.  For some prospective, that means in order to be able to take that pounding most sources suggest that you should be able to squat 1.5 to 2x your body-weight at least, before you start running. This is one of many reasons why when it comes to running strength training is SOOOOOO important.

-Coach Adam 

Sizzlin’ Summer Slimdown 2018 “TBT Challenge” Is Coming!

S3 2018 "TBT Coach's Challenge" Is Coming!


Registration Opens April 9, 2018

Fast Action Bonus! You get to choose your own coach by being one of the FIRST 20 to sign up for her/his team!

What is the S3 (Sizzlin' Summer Slimdown) 2018 "TBT Coach's Challenge"?

TBT stands for "Total Body Transformation", and we are going to take 6-weeks, right before summer starts, to get some work done toward that goal! And this year we are adding a twist: Our 5 coaches are going to be "Team Leaders" and use their own special voodoo, magic, and ninja tactics to help you get better than ever. 

When we were thinking about how to split up the teams, we figured we would let each participant choose their own coach, but then Dean pointed out he probably wouldn't have anybody on his team, so we felt bad and decided to try to even it out a little.

After registration, you will be sent a survey asking you for your Top 3 choices for coach.

You can choose from:

  • Team Adam
  • Team Brian
  • Team Dean
  • Team Meagan
  • Team Nancy
  • Team Blake - wait never mind, wrong show...

As a fast action bonus, the first 20 to ask for a particular coach are guaranteed to get their top choice - so if you really, really, really want to have a specific coach, have your fast fingers ready on April 9th! 🙂

Here's What You Get

Before I go any further I want to whet your appetite, so here's a rundown of what you get when you signup:

A New "TBT Challenge" Success Manual, as well as an All-New Recipe Guide!

Exclusive Downloadable Sizzlin' Summer Slimdown Worksheets (.pdf), which include:

  • Getting Started Checklist
  • Goal Worksheet
  • Weekly Meal Plans (A new one each week)
  • Grocery Lists for your Weekly Meal Plans
  • Breakfast, Lunch and Dinner Recipes
  • Eating Out Guide

6 weeks of nutrition accountability, education and coaching using Coach Catalyst

6+ weeks of Private Facebook support

How Much For All This Awesomeness You Ask?​

Only $39 for Get Fit NH Clients!​

Not a current Get Fit NH Client?

We got you covered!

Choose from our two options for non-clients to play - sweet!

Option #2: Friends and Family $77

You get all the same great support, accountability and tools that our clients are using, plus you get to experience all that Get Fit NH Awsomeness for a crazy low price!

Option #3: 6-Weeks Training  for $367

We are opening up training times, subject to availability, so you can experience Get Fit NH's award winning Smart Group Training during the contest! You will receive all the care and attention our training clients receive, as well as all the great S3 tools.

S3 + Training = Awesome Results!

Here's How It Works (Please read and follow carefully)

We are stoked about this years "TBT Coach's Challenge", and we want you to get the full picture, so please read.

After you register you will receive an email with a link to the "Choose Your Coach" form. Just type in your top 3 choices for your coach, and we will do everything in our power to make sure you don't get stuck with Dean. (Don't tell him I said that). 🙂

This contest is all about teamwork, lifting each other up and helping each other out. Your team doesn't need you to be perfect, just give it your best. We got your back!

This Years Contest Tools

Manual and Guides

You will receive the TBT Success Manual, all new Recipe Guide, Goal Worksheets, and a Dining Out guide. But that's not all! Every week you will also get a brand new Menu Plan AND the Grocery List to go with that weeks plan. It will tell you just what you need to make each and every delicious recipe.

Coach Catalyst

CoachCatalyst is our nutrition education and accountability tool. Every day you will receive an email asking you this one question "Would your coach have made the same food choices you did yesterday?" along with a lesson to help you do just that. Around 50% of the scoring for the contest will depend on you checking in daily and get the habits done. You can go back and read the lessons at any time, to help you stay on track.

The other cool thing we can do is setup teams right in Coach Catalyst. That way each coach can communicate with your team without sharing their secrets with all the other teams. Secrets are allowed! 🙂


Fit3D is an innovative 3D body scanner that captures a 3D, 360° image of the human body and extracts the most commonly used measurements tracked for fitness progress, all with just a 40 second scan. You will be using Fit3D three times during the contest to measure your waist and hips; once before the contest, once at the mid-point, and at the end. The more you lose off your waist and hips, the more points you score!

Private Team Groups

Each coach will also invite you into their personal and private Facebook group - for your team only! If you are not a Facebook groupie no worries - it's optional - but there is gonna be a lot of cool stuff going on in there, so you might wanna make an exception!

How Does My Team Win?

Scoring Habit Points

You earn points for your team based on your percentage of daily habit tracking compliance using Coach Catalyst. Each team members score will be calculated, and those will be totaled for the team. Here's the scale:

  • 90% or greater compliance = 100 points
  • 80 - 89% = 80 points
  • ​70 - 79% = 70 points
  • ​60 - 69% = 60 points
  • 50 - 59% = 50 points
  • <50% = 0 points

Here's an example:

Thelma achieves a compliance score of 92%  = 100 points
Louise achieves a compliance score of 78% = 70 points
The team would score the average = 85 points​

Scoring Results Points

This one is really simple. You earn 10 points for each % average that you lose off your waist and hips. Each team members score will be calculated and added to the team total.

Here's an example:

Bruce loses 4% off his waist and Wayne loses 6%. The average is 5%, so the team earns 50 points.

Bruce loses 3.5% off his hips and Wayne loses 1%, so the average would be 2.25%, or 22.5 points.

The team total "Results Points" would be 77.5 - easy peasy!​

Bonus Points

Your team can earn up to an additional 20 points if everyone completes the mid-contest Fit3D scan by May 26th. We will give 20 to everyone on the team who does the scan and take the average. Those 20 points could be huge, so don't miss them!

So what would team "In It All The Way" Final Score be? 85 habit points + 77.5 results points + 20 bonus points (they were really on top of things) = 182.5 total points. Can you beat that? 🙂

And yes, there will be CASH prizes!

This year we are going to have a GRAND PRIZE winner, and a TEAM WINNER

Like last year, we are going to split the entry fees, with the winners getting 50% of the entry fees, and the remaining going toward expenses for running the contest and the HUGE party we will have at the end!

Here's the breakdown:

  • The Grand Prize Winner Will Receive 25% of the Pool (Last year that would have been over $2000!!!)
  • The Team Winners Receive Prizes Worth 25% of the Pool
  • The Coach of the Winning Team Receives a $500 bonus!

How's THAT for some sweet swag?  CHA-CHING!

Key Dates To Remember:

  • Monday April 9th:    Sign up opens
  • Wednesday May 2nd:   Sign up cutoff
  • Saturday May 5th @ 10:00 AM:  Kickoff meeting, First scan due, and Meals Made Easy workshop at Get Fit NH Concord
  • Monday May 7th:   S3 "TBT Coach's Challenge" Stars
  • Saturday May 26th:   Halfway scans due. We will be open 8-10 AM. You can also do them during regular hours anytime that week. Count for 10 points per teammate.
  • Saturday June 16th:   S3 ends and we are open 8-10 AM to get final scans done
  • Tuesday June 19th:   Last scan due by 7:45 PM
  • Saturday June 23rd:   Reveal Party @ 10:00 AM in Concord

Registration Opens April 9th!

A Spotlight Explained In Her Own Words.

This is such a deserved spotlight and I am happy I was able to catch up with this person! Recently I was able to sit down with Kristen Wolfe and talk with her about her experiences, advice for new people, and just overall memories about Get Fit NH. Kristen is a great definition of consistency, hard work, and dedication! Kristen comes in everyday and gives each second of class all she has and is a great leader in class.

Check out what Kristen had to say in her own words too!

Thanks again Kristen!

-Coach Brian

Discover How To Recover

Next Scheduled Recovery Week: March 26-April 1, 2018

Yeah, that really happened. It's been a long time since I've seen that much snow, so quickly. I don't know about you, but I am just about done with winter. Spring starts next week, so all the snow will be gone by then, right?

Yeah. Right.

But there are signs that spring is on the way. The days are longer, I have heard some birds chirps, and if you can believe it, there was even a mosquito flying around in my office a few minutes ago!

This is going to be an exciting spring season!

We have some exciting things in the works in the next few months, including our annual "Sizzlin' Summer Slimdown", an April trip to the rock climbing gym, and much, much, more.

Another harbinger of the arrival of spring is our annual March recovery week. (How's that for some segue magic?)  🙂

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.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

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.​

Decreased Immunity

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

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Figure out more things to torture you with. (Just seeing if you are paying attention)

​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?


PS. Below is the "Science Stuff" I promised - Enjoy!

All About Recovery Weeks

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:

Recovery Weeks!

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!

Three Steps for Successful Recovery

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!


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!

​Coach Dean

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.

Are You Taking Your Fish Oil Yet?

Well are you taking your fish oil?

A little while back on facebook I put out a video talking about all the wonderful benefits and different types of fish oil we offer in the gym! Also the video is at the bottom of this post just in case you missed it. 

Just a reminder of why taking fish oil is so important. It can help with ADHD, Alzheimer Disease, Anxiety, Arthritis, Cancer Risk, Cardiovascular Disease, Depression, Diabetes, Eye Disorder, Immune Function Systems, Skin and Hair, and Weight Loss.

Isn't that so cool?

Check out the video below to here about why we take fish oil and about the type we carry and if you have any questions or want to get some fish oil right away talk to one of your coaches!


Get Fit NH Closed Tuesday Afternoon, March 13, 2018

Another blizzardy day here in New Hampshire. We are hoping Mother Nature saves the rest of these storms (if any!) for Wednesday's and weekends. This evening we are closed for your safety and ours. We sincerely appreciate your understand and we will see you back Thrilling Thursday!

Stuck Inside? - Do This!

1) Spend some time on a foam roller, doing your correctives, and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out! 🙂

Training Options Here! If you don't know what you are doing - don't do it.  🙂

40 Reasons And More!

The other day at our Get Fit NH team meeting we were discussing “The Get Fit NH” difference. Together we came up with 40 reasons how we are more than just a gym and we wanted to share those reasons with you. We want you to be proud you train with us. We want to make you proud. We want you to share “The Get Fit NH difference” with your friends and family too!

  1. Coaching.

  2. Periodized, progressive, planned training

  3. Functional Movement Screening

  4. Fit3D

  5. Heart Rate Monitoring

  6. Health History Review and Medical Releases

  7. Doctor’s notes and communication with outside health professionals

  8. Education

  9. Relationships and Referrals with outside health professionals

  10. Hands on approach

  11. All-in ability – meaning we can train anyone at any level under any circumstance

  12. Modifications, regressions and progressions

  13. Accountability

  14. Monthly goal setting

  15. FitRanx

  16. Welcoming Atmosphere from coaches and students alike

  17. We value our students – no one is just a number

  18. 2 week free trial

  19. 24/7 access to a coach via email, text and phone

  20. Emphasis on warm up, mobility, flexibility, strength and cardio health

  21. Career centered facility

  22. Newsletter/blog and rock’n website

  23. Technology- from timing apps, to music to projector to heart rates

  24. Disco Ball!

  25. We know your name

  26. Preparation

  27. No Machines

  28. Coach Catalyst

  29. Private Facebook Group

  30. Relationships

  31. We seek and act on feedback

  32. Consistent training in both locations and all training times

  33. Training time and location flexibility

  34. Clean facilities- yes, we have a professional cleaning company who comes twice a week!

  35. Nutrition education

  36. Air conditioning

  37. Emphasis on life skills and functional movement

  38. Workshops and seminars

  39. Student Appreciation Parties

  40. Anniversary Celebrations that start a one month and continue each year!

Get Fit NH Closed Thursday MORNING, March 8, 2018

The Mighty Quinn is roaring down on us, and rather than making you wait and have go get up early to figure out if we are closed for the morning or not, I have decided to make the call now. It's not only how hard it's snowing, but are the roads clear and can we clean up the parking lot and prepare to receive clients.

Right now we are playing it by ear regarding the afternoon. The snow is forecast to taper off and/or stop in the afternoon, but we will let you know by 3:00pm either way.

As always, please use your judgment. We want you first and foremost to be safe, and hopefully this will be the end of the need to cancel training for the rest of the season.

Don't Despair - We Got Options!

1) Get a little extra sleep, and then spend some time on a foam roller, doing your correctives, and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out! 🙂

Training Options Here! If you don't know what you are doing - don't do it.  🙂

Coffee with Coach Nancy

Often times when I attend conferences, I wish there was a chance for me to get closer to those speaking. I know they have information and knowledge to share but I lack the opportunity to take advantage of it. 

While I don't want to be known for tooting my own horn, I am pretty good at what I do. I am one of the nutrition coaches for Get Fit NH and the The Grateful Plate. I love to talk food and how we can use food to help you get healthier. I know that if you get healthier, you automagically get happier and the world needs more happy. Food is one way we can change the health of ourselves, our family, our workplace, our community, our state, and beyond. 

I want you to help me create that change, by starting with you. On March 10, 17, and 24th, I'll be at Live Juice on Main St. in Concord to talk with you about that first step. The first step in changing the world is to change you through food. 

You bring the topic, the questions, the notebook ready to take notes and we'll get you started. You can come for one Saturday or all of them. The choice is yours. The cost is free. (unless of course you buy something at Live Juice) I'll be there starting at 9am and we'll be done promptly at 10am. 

Help me change the world! 

Coach Nancy

See you at Live Juice from 9-10am on March 10, 17 and 24th.

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