Category Archives for "Bootcamp"

Giants Hockey Player Shines in the Spotlight

Alex spent a couple months training with us in our Athlete Academy program. During those months, he made tremendous strides in his strength, mobility, and flexibility. He went from deadlifting barely the bar, to being able to lift over 150 lbs in his deadlift from the floor, an amount of weight that is well above his bodyweight. Alex worked extremely hard and it showed in the incredible progress he made. I asked him a few questions about his experience and he provided me some short sweet answers about his time in our Athlete Academy program.

"What changes have you noticed since starting Athlete Academy?

Not only am I becoming more physically enabled, I'm also progressing on pushing myself and being responsible.

What outside of Academy has gotten easier?

Playing sports and doing other competitive activities.

What have you accomplished since joining Athlete Academy?

I'm able to lift weights that I never thought I could and do things I never though I would be able to do. And I'm also learning new things.

What is your favorite part of Athlete Academy?

Going in and becoming familiar with routine and then I am able to push myself in a environment where I know I can.

How has Athlete Academy affected your performance?

I feel a lot stronger and more solid and have an easier time keeping up."

Great job, Alex! Keep up the hard work and you will keep on getting stronger!

-Coach Adam

Postpartum Training and Nutrition

For those of you getting ready to have a baby and/or those of you who had a baby in the past year or so, this blog is for you! If you have no intensions of having a baby or you are squeamish then please X out before I make you uncomfortable 🙂

This topic came by request and I am happy to share my thoughts here as I am a mom of (almost) Irish twins and trained right up until the day of delivery and the same day I was cleared by my doctor postpartum!

Let’s talk about training first…

Training feels different after having a baby, doesn’t it? Your doctor will generally clear you to train 6-8 weeks after having a baby. If you have ever returned to training that quickly after having a baby, then you are about to nod your head to everything I write about today. If you are getting ready to have a baby, then here are some things that will be different (at least for a little while) when you return.

  • Core work. Planks, push-ups, mountain climbers, in and outs…all of those exercises are going to feel very different for the first few weeks. It can take your body up to a year to recover after delivery so these exercises may cause some strange and sharp pulls in the lower abdomen. Modification is recommended as you may feel a quick and sharp pain. That is a sign that you need to back off and let your body continue to recover.
  • Jumping. Yes, the rumors are true. Jump rope, wide-outs, ladders, squat jumps, etc will never be the same. It is not a coincidence that you see a bunch of ladies scurry to the restroom after jumping jacks. Bladder control is compromised after delivery.

In my personal experience, these things have improved with consistent training and proper modifications. If you experienced a more traumatic delivery, there may be repercussions which will mean more extreme modifications. In my coaching experience, I have had students with severe hip displacement as well as lingering back issues which have required modification for over 2 years. The point is that when your doctor clears you to train, it is not advised to dive into the performance level on the board for all of the exercises. I know you are motivated to drop the extra weight and tighten back up, but you need to remind your body what it feels like to train especially after baby put your body through the ringer.

Training while pregnant - yes! If you have been training, then it is highly recommended that you stay after it. Here’s my personal 2 cents…I absolutely do not want to know what labor and delivery feels like as an unfit person. That is a serious and powerful workout. Imagine how much “easier” you will make it on yourself if you are STRONG!

Postpartum nutrition is up next. You just had a baby. The past 9 months you have been caving into cravings (or maybe you haven’t) and your body is a little more “jiggly” than it was before. You are determined to get this weight off and tighten back up. Postpartum nutrition should be no different than our nutrition program geared toward fat loss. Just eat real food! This is a safe way to eat all the time. It is healthy for nursing mom’s and babies and non-nursing mom’s and babies. If you want to drop fat, then drop the processed nonsense and just eat real food. The rules don’t change when it comes to nutrition and fat loss.

I hope this helps answer some questions about how you may be feeling post-baby and for those of you wondering what happens once baby comes. We are here to help along the way!

Coach Meagan

Sarah is Shining Bright

Sarah Kazakis is shining bright this week and it is well deserved! My absolute FAVORITE part of coaching is watching someone change their body and witness them get stronger on so many levels. Sarah is a perfect example. Every time she walks through the door she has her game face on. She trains hard and she is so coachable! After S3 this year I could see a clear difference in Sarah not only physically, but in her performance. I cannot wait to continue watching Sarah progress and get stronger. I bet she will be on the pull up bar before she knows it! Here is what Sarah has to say...

"I chose Get Fit NH because I needed a serious push from people who knew what they were doing. I used to be very active, doing mostly cardio. I had started to fall into bad habits, bad diet and less movement. I needed help getting back into a routine and I wanted to feel good again. A friend had started at Get Fit NH and raved about it. She convinced me to do the two week free trial and I never left.

What results have you earned since starting?

Healthier habits all around. I eat healthier, drink more water, and am regularly working out. I was taught and now can do things correctly with weights that I never thought I could do without hurting myself. I am SO much stronger than I was when I started and that makes me really happy. Oh, and I have also lost almost 20 pounds since I have started and I think that is really awesome also.

What has become easier since starting a training program?

Overall, everything. I just generally feel better which makes day to day easier. I've noticed little things from time to time that have gotten easier like lifting and playing with my nephews has gotten easier and they've only gotten bigger, which means I'm just getting stronger. Lifting my boat or kayaks onto my truck and not struggling.

What keeps you coming back?

The knowledgeable coaches. The encouragement that you get from the coaches and also everyone else who trains next to you. I love that I am getting stronger and that keeps me coming back. But one thing that I have told others is that Get Fit is a family. I've seen things that the gym has done for it's members and what members have done for each other. Whether it's a hard time or a time to celebrate, and that means something.

What would you want to share with someone who is on the fence about joining?

If you are on the fence, just do it. You will always find an excuse not to if you find one now. You just have to do it. What's there to lose, besides a few pounds or inches (cheesy but true)."

We are so proud of you, Sarah! Keep up the hard work and thank you for sharing your story! 

Coach Meagan

It’s a Terrible Thing…

“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There is almost no such thing as ready. There is only now, and you may as well do it now. Generally speaking, now is as good a time as any.” –Hugh Laurie

This quote is one some of you may recognize. I saw it in a few different places on Facebook, and it definitely caught my eye. I have talked about this before, but it is something I truly believe is important to keep in mind as well as something I have struggled with:

There is no perfect time. 

Life will always throw you a curveball when you least expect it. The question is whether you are going to hit it out of the park, or strike out swinging.

There is no perfect time to start eating healthy. There is no perfect time to chase a dream. There is no perfect time to step up. There can be no “Well, I’ll start eating healthy at the end of the weekend” or “Well, I’ll get a membership to that gym next week”. Anything worth doing in life is often hard. It means that it will always come with its own set of challenges that will present themselves no matter how perfect the timing is.

If you are looking to get in shape, to lose the weight, to be successful, the time to begin working on that is not next week. Its now, today, 5 minutes ago, as soon as you finish reading this blog. If you were thinking donuts and pancakes for breakfast, change that right now. Don’t have it because you were thinking about it and say Well, I’ll cook a healthy breakfast tomorrow”. Cook that healthy breakfast NOW!!!

When it all comes down to it, don’t wait. There will never be a perfect time. Think about it - where do most of those dreams end up? Those ideas, those when I get to a point where I’m making more money I’m going to __________”. Those things people wanted to try but never did. The changes they wanted to make but never did because they were waiting for the perfect time. All those people, all those ideas, all those dreams, and where did a majority of them end up? Most likely they ended up with them…..6 feet under.

So don’t delay. Don’t wait. You have a dream, you have an idea, you have a lifestyle you want to live, then live it. Don’t wait until tomorrow or you may get to a point where you waited too long and tomorrow never comes. All of you deserve to be as happy and as fulfilled as humanly possible. It may sound morbid, it may sound tough, but I care about you all and I don’t want any of you to have any regrets. 

Make it Happen!
-Coach Adam

Shining the Light on Happiness

I often receive wonderful emails from students at Get Fit NH proclaiming their happiness because of the progress they are making.

On the front page of our website you’ll read: “We love coaching because when you get healthier you automagically get happier, and the world needs more happier!”

How can you argue with that? Everyone needs a bit more happiness. And I’m going to share a bit with you from Theresa, a Rockstar out in Epsom.

“A few days ago you sent me the portion chart for men and women (*Coach Nancy's note: you can see that on the free tools page on The Grateful Plate).
THANK YOU for the "gentle" reminder. 

That took me back in my mind's eye of the very first Nutrition Class I took on a Wednesday evening April 2015 in Epsom NH with you as the presenter

Shortly after absorbing all that information then, I committed that info to memory and followed through

Progress is progress
Change is happening
Life is a constant
Never stagnant
5 almonds = my thumb
3 eggs/ 1/2 chicken breast or any protein that is the size of my palm is my portion at each meal
Vegetables are never measured
Water Water Water and oh yes, more water
This works!!

Tha​nk you
Thank you
And oh yes did I mention to you Nancy how grateful I am for the savage training and epic nutrition coaching coming out of Get Fit NH
Thank you again if I have failed at all in this email to thank you
God Bless Everyone!!
Theresa"

Theresa isn’t alone. She and many others have increased their happiness by increasing their health. And your coaches love to help you.

-Coach Nancy

Understanding Kettlebell Swing Cues

Kettlebell swings are one of the most challenging exercises that we do. They are a serious skill that I think we underestimate. I could coach the swing all day long. There is always something we can freshen up. There are a few cues that we use frequently that I would like to dive into a little deeper. It is important that you understand the cues, why we use them and why it is important.

1. “Attack the zipper” or “Thumb to bum”

We wish there was a more polite way to get our point across, but these seem to work the best. Here’s the deal, with kettlebell swings you have to have your arms up high in the back. In fact, if you are swinging correctly your thumbs should “real life” touch your bum at the bottom part of the swing. If you are not “attacking the zipper” and your hands are hanging low, then you are putting some serious unnecessary strain on the back by bending at the waist.

2. "Reach way back behind out”

This sort of goes hand in hand with “thumb to bum”, except what we are looking for is that you not only keep your hands up high, but also get your thumbs all the way back between your legs (to your bum!). By reaching way back, you will regain the power from your glutes and hamstring to power through the movement. If you do not reach back, then you are likely to find that power elsewhere such as your lower back. The kettlebell should touch the cheeks at the bottom of the kettlebell swing.

3. “Throw the kettlebell back”

When you are the top of your kettlebell swing, it is easy to let gravity do the job of dropping the bell back, BUT kettlebell swings are a HIGHLY explosive and powerful exercise and we are looking to be ENGAGED through this entire movement. We talk about “staying tight”. If you are throwing the kettlebell back, you have no choice but to stay tight and you have no choice but to explode back to the top of that movement.

We could coach the kettlebell swing all day long. This exercise is a skill that we continuously work on mastering. I hope explaining some of the coaching cues gives you a better idea of what we are looking for and why it is important!

Keep making it happen!
Coach Meagan

Aging Wisely

I was chatting with my dad yesterday, and we were talking about fun stuff. You know, like wills, and who gets what, and being prepared for when he "drops dead". (His words)

Just another pleasant afternoon chat with the Carlson's.  🙂

​But dying is inevitable, as much as we don't like to think about. I'd rather focus my energy on living well, and keeping my functioning high, for as long as I can. One of the men I consider a mentor, even if from afar most of the time, is strength coach Dan John. He shared some articles on aging that I think are very insightful as time marches on.

The first is a logical set if measurements for aging. ​

​All 10 are good, but as Coach John does, I think the last three are often overlooked:

Quoting

8. Sleep Zone. When it comes to sleep, Goldilocks had it right, not to little, and not to much. Under 6 hours and over 9 hours were both predictors of death. If either is in your life, get some help to figure out why.



9. Make Some Friends In Your Community. One of the best and healthy things a human can do is be involved in their community. What that means to each individual will be highly different. Whether it is church, a gym, a bike club, a book club or anything were you get involved and share some type of bond has proven to be a highly healthy trait that is ingrained in the human soul. It has as much evidence for lifespan as quitting smoking. I recently just finished Sebastion Jungers great book "Tribes," in it he describes why we gravitate towards things like Crossfit gyms and why we are the most content after natural disasters when we are forced to band together to endure hardships. In fact, during wars, mental depression and suicide go down.



10. Keep Your Joints Healthy. Does your shoulder move in 360 degrees of motion? Does your hip act like a hip? Can you laterally bend your spine? Joints are designed for motion. If they can't, you tend to not move as much. As you can see, a lot of these healthy aging markers will be improved if you can keep moving. Functional Range Conditioning was designed to keep your joints acting like joints. Every morning moving your joints and explore their motion, this is called your Daily CARS. Controlled Articular Rotations. Your asking each joint, hey can you move in a circle without much discomfort. If not, figure out why.

Close quote


This graphical way of looking at time passing by is pretty clever, and also very sobering.


And check this quote out from Original Strength (read the whole article "Does Age Cause Us To Break Down?" here) 

But the weeds and the “facts” trip us up. Sometimes the norms don’t actually show the true story. Is it normal to get arthritis with age? Or is it normal to get arthritis by sitting around and not moving your joints? Is it normal for mens’ testosterone levels to drop with age? Or is it normal for men to consume lots of xenoestrogens from all the plastics, chemicals, and added hormones in food that we fill our lives with? Our issues may show a correlation with our age, but that does not mean that our age is the causation of our issues.

We have to protect our minds by knowing the right things and looking for the real story. Look, our design is better than the norms that fill our world. Our body is made to heal, made to be resilient. But it is also made to carry out its design. What if the majority of all our problems, was the real unseen story? What if the real story is this: As we age we sleep less, we eat less real food, we sit nearly all our waking hours, we live our lives stressed out behind technology that feeds our fears, and we expect one concentrated hour of overcompensated movement to magically fix all our needs? What if its not our age, but our ignorance and our misplaced notions.

If you know things are happening to your body that shouldn’t, don’t accept them or settle for them. Know you are designed to heal. AND, open your eyes. Are you missing something? Are you seeing the real causation? Or are the world’s normals simply trying to corrupt your mind to keep you from living the life you were meant to have?


The bottom line is you have more control over the aging process than you think. You are going to get older, until you don't. Why not do your part to make the most of it?

Until next time,

Dean

August MOVEMENT Challenge

In August we are going to have a friendly competition between yourselves and between the training hours. What will you win, you ask? Bragging rights, pride and of course strong muscles! Here is how it works!

For the month of August (actually starting Monday July 31st) we will have a challenge of the day for Monday, Tuesday, Thursday and Friday. Those who accept the challenge will be given an index card so you can personally record your repetitions. Your training hour will also have a designated "block" on the white board where you will tally your reps each day for your class. This is a great tactic to scare the other training times with your big numbers!

Monday: Sled push day! For the month of August we will leave out the sled so you can push it (on Mondays) to get points for yourself and for your class. 1 tally is down and back on the green turf. This can be done before or after training. Please just make sure you are cognizant of your surroundings. We don't want to clip any ankles with the sled- youch!  

Tuesday- Sled pull day​! Again, the sled will be out and 1 tally is the length the green turf down and back. You will mark your points on your index card and also on the white board for your training hour.

Thursday: Ski erg day! 1000 meters will earn you 1 tally for yourself on your index card and 1 tally for your training hour on the white board!​ You can come in early or stay late to get your Ski Erg meters in!

Friday is for farmers! Farmer walk with 2 kettlebells or 2 dumbbells the length of the green turf down and back will earn you 1 tally for yourself and 1 tally for your training hour! This can be done before or after training on Fun Fridays! ​

The challenge of the day must be done on the designated day to earn points for yourself and for your team. If you will not be at training then they cannot be made up. All the more reason to shoot for perfect attendance in August!

Who will end up with the most tallies on their index card and which training hour will have bragging rights and the strongest muscles of all? We will have to see! Stay tuned for those cards in training!!!

​Kicking off: Monday July 31,2017 at 5 AM!

Wrapping it up: Friday September 1, 2017 at 7:45PM​

Online Jumpstart Nutrition Coaching Seminar Saturday, August 12, 2017

TRUE STORY.

 We are hosting our next Jumpstart Nutrition Coaching Seminar on the Interweb! 🙂

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. It worked well the first time so we promised we'd do it again, and our plan is that it will go even better!

On Saturday August 12 at 10:00am you will have the opportunity for some world class nutrition coaching from Coach Nancy Carlson, Pn2.

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

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

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

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

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

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

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

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

Don't delay, we want to see you on our first ever nutrition coaching seminar!

Tara’s Enthusiasm Makes Her Shine!

Tara was a part of the Get Fit NH family before I started here and I am glad she decided to come back! She is an extremely consistent example at the 6:15 class who always works extremely hard and I can count on to give it her all and want to always improve. I would ramble on, but Tara has a lot of experiences to tell you about that I don't want to take away from. 

"Why did you choose Get Fit NH?

I was always very active as a young girl and teenager - I played every sport I could, all throughout grade school and high school. And then came adulthood and I found myself doing zero, zilch, nothing to keep my body active and fit. I have a “sit-down-in-front-of-the-computer” job and started noticing small aches here and there and stiffness in my hips when would get up from my work station and it really made me feel, well, old. I signed up at the local gym on 4 different occasions and, no lie, went about 3 times. It just was not the scene for me. I had no instruction, no oversight and no motivation, therefore, I didn’t go!

I was lucky enough to have a friend talk me into giving Get Fit NH a try in 2010. A two-week trial period is genius because it was the perfect amount of time to get me hooked! I struggled with finding a program that 1) kept my interest, 2) fit with my busy schedule/offered classes early enough that I could go before work and 3) had instructors that would motivate me and most importantly, push me to be accountable. Get Fit NH offers all of these things and, little did I know at the time, much more!

What changes did you notice in the first few weeks after joining?

Well, I’m sure like everyone….I noticed that everything hurt (haha) but in a good way! I noticed that I didn’t have that mid-day sluggish period - I didn’t feel like I need to take a nap at 2:00 every afternoon. I felt stronger and toned and I couldn’t wait for the next work out!

What outside of Get Fit NH has become easier since starting?

I have completely changed my eating habits since joining Get Fit NH. I am amazed that most of my diet is whole foods now and how easy it is. I love all of the recipes, videos and helpful hints that are shared by both the coaches and Get Fit Family.

What are your goals?

I really, really, really want to be able to do a pull up some day :o) Other than that, my goals are to stay committed and be accountable, keep increasing my weights and to try to stick with the 90/10 eating habits.

What is your favorite part of Get Fit NH?​

It is not possible to pick just one favorite…

1) I love the MyZone program. It is a fabulous way to track your workouts and how hard (or not hard) you are working. It keeps me very motivated when the coaches yell out, “I should be seeing everyone in the yellow zone!”. Another great feature of the MyZone is to become connected with other people on the MyZone App. I have a couple of connections and we all can see each other’s workout information. We like to see who gets the most MEP’s per month.

2) The Competitions/Encouragement Incentives. There is always something extra to get involved in with Get Fit NH. Whether it is a 21-Day Detox, a group hike on the weekend, food work-shops, or the famous S3.

3) Get Fit NH Family. I love that I see the same faces every morning at 6:15-it proves that everyone who attends, loves this program and is dedicated. I think it speaks volumes to see the same people, every morning at 6:15 (or whatever time your class is), 4 days per week, year after year. I’m also thankful to everyone who is kind enough to let me know when I’ve ventured off from my group and am at the wrong station :o)

4) The Coaches-I truly admire and respect all of the coaches. You are all so dedicated and good at what you do and it is obvious you are completely invested. You all have such a hectic and strange work schedule - I don’t know how you do it…but you do and I am grateful. Thank you for always correcting me when I am not doing something quite right. Thank you for pushing me to pick up a heavier weight or put the red band back and get the black band, and to ‘get that last rep in’. I may make not-so-nice faces at you when you are telling me to do it but I truly am thankful that you do.

Thank you Get Fit NH for making me a stronger, healthier, happier me!”

I guess I realized in reading this that I talk about protecting the wrists an awful lot…well, if it keeps them healthy, then perfect! Thank you for being a part of the Get Fit Family, Tara!

-Coach Adam

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