Category Archives for "Events"

Pumpkins and Costumes

Halloween is quickly approaching which means it is time to put the kettlebells and dumbbells away and have some fun with PUMPKINS! Squats, deadlifts, press-outs, pumpkin toss, push ups...these are just a handful of things we can do with pumpkins...we will show you just how much fun you can have on the Friday before Halloween! 

Fun Friday, October 27th ALL DAY LONG we are playing with pumpkins (B.Y.O.P) and doing it in style! That's right, test out your costumes early with us. There is no judgement here (unless you don't wear a costume, of course!) We have seen it all- From Richard Simmons all the way to majestic unicorns! 

We can guarentee smiles and laughs on this Fun Friday. So start scouting out your costume and the pumpkin you will bring - the bigger the better, of course! 

Whatever pumpkin you bring must go home with you! We don't need any left overs 😉 

Looking forward to the fun!

Coach Meagan

Wanna Have Coffee With Me?

I'm inviting you to have coffee with me (you'll have to make your own, though, because we are on a teleconference) 🙂

We can talk about anything. Well maybe not anything, but if it has to do with training or nutrition it's all fair game. 

  • Maybe you have a question you've always wanted to ask about "why do we do that?"
  • Maybe you're stuck on a plateau and wondering what could be next
  • It could be that you are just starting this thing of better health and just needed to be pointed in the right direction. 
  • Or you might just not get enough of me through the week and want to hang out (that's what I am guessing anyways)

The cool thing is we are going to do it all online. Thats right, you can have coffee with me while you are in the comfort of your favorite cozy chair and I'm in my kitchen. In the past we have had a great crew show up, great conversation, and a lot of fun. Show up early, because only the first 25 can get in!

When: Saturday, October 21

What time: 9:00am for an hour or so

Where: Meet me here virtually through this link.

Protein Powder – OOOHH the Possibilities – Register Today!

There’s no doubt there are many mixed messages on the food we should or shouldn't be eating to be healthy. In searching google you can find: 'The Top 5 Power House Foods' and in the next article 'Avoid the Dirty Dozen'. How are we suppose to know what is our best choices?

Combine that with today’s hectic lifestyle that makes “grab and go” a lot more likely than “sit and relax”, and you’ve got a mess.

“Protein Powder- OOHH the Possibilities” is being hosted by Coach Nancy at Get Fit NH Epsom on Wednesday October 18th from 6:00 to 7:00pm. Registration closes on Monday, October 16th, so don't put this off. 

This “Hands On Protein Powder Workshop’ will introduce you to the basic points of nutrition and what key elements our bodies need. We’ll be sampling a wide variety of your favorite recipes, from “traditional smoothies” to “Chocolate Peanut Butter in a Cup” to "Cinnamon Rolls".

You’ll walk away with enough information and recipes to fuel your body properly, plus all participants will get a choice of a 2 pound container of UMP, SFH, or PlantFusion Vanilla or Chocolate so you can start creating your own quality smoothies right away. (Make sure you check out the bonus recipe below)

​This workshop is coming up quick so don't wait until the last minute. Coach Nancy is going to make some of these recipes, she'll need to know you are coming. 

​BONUS: Sign Up Now and we will send you our Refrigerator-Ready "Smoothie Guide" as well as our exclusive "Smoothie 101" Recipe Book!

Protein Powder- OOHH the Possibilities

Location: Get Fit NH Epsom
Date: Wednesday, October 18th
Time: 6:00pm to 7:00pm
Cost: Just $49 (includes your choice of Ultimate Muscle Protein, SFH Pure Whey, or Plant Fusion in either chocolate or vanilla flavors, and loads of recipes). You'll need to sign up by October 16th.

Try This Awesome Recipe!

Pumpkin Bars

  • 1/2 cup oats
  • 1 cup almond flour
  • 1/2 cup butter
  • 1/4 cup brown sugar
  • 
½ teaspoon cloves
  • 
1 ½ teaspoon cinnamon

  • 1/2 teaspoon salt
  • 3 eggs
  • 2 cups coconut milk

  • 2 cups pumpkin

Heat oven to 350. Place butter into a 9×13 pan and let melt in oven while it is preheating. In the meantime mix the oats, flour, and the brown sugar. Pour over the melted butter and press down with a spoon. Bake for 12 minutes. While crust is baking, heat the milk until steamy along with the spices. Stir in the pumpkin and then the eggs followed by the protein powder. Pour this over the crust and bake for another 20 minutes or until the pumpkin filling is firm to the touch.

Sugar Free Me Is Here!

Sugar Free Me Is Here!

I can't even begin to tell you how pumped up I am to be teaming up with Dan DeFigio, the bestselling author of "Beating Sugar Addiction For Dummies", to help you get off sugar and help you take back control of your eating.

The goal of Sugar Free Me is ambitious. To give you the education, resources and support you need to overcome your addiction to sugar and carbs, and regain control of your life!

Now some of you may think I am going overboard with the word "addiction". After all while we know eating too much sugar isn't great for us, does it really reach that level? Evidence suggests it can, as sugar has been shown to stimulate the same pleasure centers of the brain as some drugs.

I don't think it's any big secret that sugar and sweets are a big "go-to" when we are stressed, or tired, or lonely. The kick of dopamine that sugar gives us can lead to a very destructive cycle, actually altering our neural pathways , and it's also no secret the cycle of sugar addiction can be hard to beat.

What Is Sugar Free Me?

Sugar Free Me is a 28-day step-by-step education, accountability, and strategy course that helps you understand the root causes of sugar addiction, how to address them to create your plan of action, and help you kick the cycle of eating excess sugar.

What we are going to learn:

  • How to create your "New Normal"
  • The Different Types of Sugar Addicts
  • Meal Planning
  • The Anti-Craving Blueprint
  • Sustainable Nutrition
  • How To Fall Off The Wagon and Still Win
  • What To Do When A Craving Does Strike

We are also going to fill up your "Sugar Free Me Toolbox" with six new tools that are going to help you Avoid Temptation, Find and Avoid Your Food Triggers, and explore What You REALLY Want when you reach for the sweets. (Hint: It's not sugar)

The most valuable thing you are going to get over the course of this course (see what I did there) 🙂 is daily accountability and incredible support from both those taking this journey with you and our incredible team of coaches.

You will have your own account created in a really cool program called "Coach Catalyst". Every day you will get an email or message to your phone that delivers your daily "Sugar Free Me" lesson and asks the question: "Did you avoid eating all added sugars yesterday?" 

Don't underestimate the power of answering that daily question honestly. This simple action does a couple of very important things. It creates a record for you to look back on and evaluate under what conditions and in what circumstances you tend to reach for the sweets. But it also helps your coach know when you need a little extra help to get moving in the right direction.

You also get access to our Private Facebook page, where you can hang out with folks on the same journey and where your coaches can offer more support. We have found these groups are a powerful way to stay connected and see that you are not the only one struggling. Take advantage of this page!

I really appreciate Dan making his resources and expertise in this area available to us. His full online course is priced at $95, but we are able to offer the 28-Day Sugar Free Me course for only $27. This is an incredible deal for everything you get!

The "Sugar Free Me" Challenge Officially Starts Monday, October 2, 2017, but don't be "that guy", and sign up today!  As a bonus, you will get immediate early access into the Facebook Support group. 

A Personal Note from Coach Dean

​For someone who loves sweets (like I do), you may be wondering what you might be getting yourself into.

As with anything we do that is "new", it's going to take a little time to adjust to your "new normal". Here's a thought to consider.

Did you know that one of the keys to success and happiness in life is to practice self-compassion?

We are SO hard on ourselves when we don't live up to our expectations for ourselves, and that usually leads to a downward spiral of guilt and feelings of failure. I have lived it, and it usually meant reaching for more food. That's how I got to 280 pounds.

But I learned really fast that to take it off I needed more than education (I knew eating junk food wasn't good for me), or more willpower (when I am tired or feeling blue I have none). I needed a strategy for dealing with the inevitable stuff that comes up to derail me perfect plans - I think it's called life! 🙂

And that is what Sugar Free Me is all about. Sure there is an education component involved, but more importantly we are going to give you real world strategies to set yourself up to succeed, including what to do if (when) you aren't perfect and fall off the wagon.

No program is magic. Change takes effort and self-reflection. It takes a willingness to step out of your comfort zone and embrace something new. 

Salespeople everywhere are going to shudder, but DON'T invest in this program if you can't or won't take the 10 or 15 minutes a day it will take to read the lessons and get involved with the group. The last thing I want is for you to have another reason to beat yourself up. 

If you want to talk to me or another coach to see if this 28-Day focus is right for you, you can drop us a line here.

To your success,

Coach Dean

Show up, Step up, Stick it up IS BACK!


How's THAT for some cool news on a Monday?

Yes,  you read that correctly! Our fall through end of year challenge is back and we are excited to get it rolled out. It doesn't cost you a thing except for time and commitment. If you can handle those two things then you have a chance to win some gnarly prizes...we'll get to that in a bit. Keep reading!


Let's start with the purpose of this challenge and then we'll get into the rules. This is our annual "Show up, Step up, Stick it up" challenge. 

This challenge is all about keeping you motivated through the seasonal stress, encourage you to build the FIT3D to your regular schedule and help you follow through with your goals​. It is important for you to stay on track through the holiday season. We know you don't want you to put on the national average of 10 lbs from October to December. So we're going to help you stay on track by staying accountable! Let's dive into the rules. Every awesome challenge with awesome prizes has to have rules and regulations! 

  • ​Show Up: There are 56 opportunities to train between September 11, 2017 (start date) and December 22, 2017 (end date). In order qualify to win you must attend 50 sessions AND check in to Facebook each session. This piece will need to be initialed by a coach at each training with proof of check in. 
  • Step Up: You must complete a FIT3D scan once per calendar month (1 each in Sep. Oct. Nov. and Dec.) in order to qualify for the win. Just let us know you did it so we can verify and initial your card. The scans can be done anytime of the month between the start and end date.
  • Stick It Up: This will be a monthly requirement in order to be qualified for the win. Each month we ask ya'll to add your initials under a goal up on the "Goal Board." The weeks of Sept 11th, October 2nd, November 1st and December 4th you must show your coach you initialed under a  goal you need to focus on that month. This will be a separate initial on your card that you coach will take care of.

    ​ENOUGH WITH THE RULES! WHAT DO I WIN?

    ​On December 22nd the challenge will end and we will collect all of the cards. The cards are by 7:45 PM December 22nd, no exceptions. We will check to make sure all the required info is there, and all of the qualified cards will be entered into a drawing for some PRIZES!

    The first 3 cards drawn will win a private dinner for each "plus 1", hosted and prepared by Coaches Dean and Nancy, in their home. While dinner is being cooked by Coach Dean, Coach Nancy will be treating the winners to her famous "Crock Pot Freezer Workshop", and everyone will go home with 5 Ready-To-Cook Freezer Meals. Over dinner we will have a special "ask the coach" Q&A, where you can grill Dean and Nancy for all their fitness and nutrition secrets. 🙂 What a great way to set yourself up for success in the New Year!​

    That's just for showing up, stepping up and sticking it up. Who else does that? ​Not to mention right after the holiday season when you are motivated to get back on track from the holiday delight.

    Here are the big take-aways from this blog


    • Monday September 11, 2017 - Friday December 22, 2017 starts our "Show up, Step up, Stick it up" challenge
    • Qualified winners attend at least 50 training sessions with a Facebook check in, FIT3D scan monthly, and set a goal using the goals board monthly
    • You will need a scorecard WITH YOUR NAME ON IT for a coach to initial daily. Keep it somewhere safe where you won't lose or forget it (like in your smelly shoe!)
    • Turn in your card NO LATER THAN 7:45 PM Friday December 22, 2017.
    • Three chosen ones earn  dinner with owner's and Coaches Dean and Nancy AND meals ready to cook AND Q&A with the coaches to kick off their new year!

    Who is super, extra-special, whipped cream with a cherry on top ex-CI-ted? (Coach Dean wants to know!)

    Online Jumpstart Nutrition Coaching Seminar Wednesday, September 20, 2017

    TRUE STORY.

    Our next Jumpstart Nutrition Coaching Seminar on the Interweb is coming up soon! 🙂

    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. 

    On Wednesday September 20th at 6:00pm you will have the opportunity for some world class nutrition coaching from Coach Nancy Carlson, Pn2.

    Our Jumpstart Nutrition Coaching Seminar is a 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 (literally) at our Jumpstart Nutrition Seminar!

    Does Your Child Want to Excel in Athletics?

    Join us as Athlete Academy presents a parent seminar to help their children improve their athletic abilities on Wednesday, September 20th, from 7:30 to 8:30pm.

    During this hour, we will be looking at strategies to increase your child's performance.

    We will address common misconceptions that may actually be hindering your athlete's ability.

    That's not all! Our Athlete Academy program will also be on display before the start of the seminar, from 6:00 to 7:15pm, so you can see for yourself how we roll many of these factors into our program.

    That's still not all! This training session will be open to allow your kids to try out the program for themselves prior to the seminar.

    So join us at Get Fit NH and find out how to help your son or daughter reach their full athletic potential!

    Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
    Date: Wednesday, September 20
    Time: Training Session 6:00-7:15pm, Parent Seminar 7:30-8:30pm

    If you have any questions, contact Coach Adam by email at adam@getfitnh.com or by phone at 603-340-7281.

    Its Almost Here – Salad Dressing Workshop

    On August 9th at 6:00pm at Get Fit NH Epsom, come learn how to make your own healthy, delicious dressings. During the workshop I’ll show you how easy it is to make your own salad dressings, with healthy oils and without a bunch of sugar and artificial ingredients.

    You’ll walk out of the workshop with a jar full of a dressing you made to start using right away. You’ll also receive a mini-cookbook over 20 salad dressing recipes. I love oil and vinegar as much as the next girl, but I like a bit of variety too!

    Check out just this delicious recipe:

    Tangerine Lime Salad Dressing:

    • 1 tablespoon olive oil
    • 1 teaspoon balsamic vinegar
    • Juice of half a tangerine
    • Juice of half a lime

    Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

    Served best with this salad.

    In a large bowl combine 4 big handfuls of mixed salad greens, a handful of olives, 5 Sun-dried tomatoes, and a couple tablespoons of chopped almonds and walnuts. Add the Tangerine-Lime Dressing and mix until all the ingredients are coated.

    Oh. So. Good.​  🙂

    But wait, there's more! 

    Many salad dressings use mayonnaise as their base, right? But do you know how easy it is to make your own? I'll show you there. 

    ​The investment for this workshop is only $15, and you will walk away with a dressing you can go home and share with the whole family! 

    Don't be shy, sign up now - it's going to be a lot of fun!

    DIY Salad Dressing Workshop

    Wednesday, August 9 at 6pm

    Get Fit NH Epsom

    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!

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