Category Archives for "Mindset & Motivation"

Athlete Academy: Believe Before You Achieve

All you athletes out there - let me ask you a question: what do you believe? What do you believe about your ability? What do you believe about your coach or the rest of your team? How far do you believe you can really go?

Let me tell you something that will unequivocally always be the case…if you do not believe you can do it, you won’t. It’s that simple. You may have more talent and more ability than you yourself even realize, it is just sitting dormant waiting for you to recognize it. You need to want it, and furthermore, you need to believe you can do it.

You have to buy in mentally and physically to your goal. How do you approach the people who coach you? Do you think they don’t know what they are talking about? Do you give your all at practice? How about in the gym? Here is the secret to believing, not only do you have to allow yourself to believe you can do it, but you also have to do the work to back it up.

If you think you are the world’s fastest sprinter but you never work hard in the gym or at practice and tune out everything your coach says, then most likely when its time to take off from the starting blocks you are going to find yourself chasing. Sure, everyone can survive on God given talent for a time, but only those who really work hard and practice their craft will continue to advance. For every one athlete who becomes a professional, or competes at the highest stage, there are 10 others who had the ability but never put in the time or effort to achieve it.

This does work the other way, however, every person who excels at the highest level has one major thing in common, that killer instinct. They want the ball with the game on the line and 3 seconds left on the clock. They want to guard the best player on the other team. They don’t shy away from a challenge on the floor or in life.

One of my most vivid examples of this was Jeff Green, for those of you who don’t know or don’t remember, he played for the Celtics several years ago now. I watched a game where he scored 45 points against the Miami Heat at the height of their power. It, to this day, is one of the most dominating performances I have ever seen. You would have had to watch the game to know what I mean. He wanted the ball and he put it in the basket over and over and over, not from downtown, but the hard way by going into the paint. However, even with all the talent he possessed and the type of dominant game he had the potential for, he never reached his full potential because he didn’t have that instinct.

All in all, the important thing to remember is that it takes two sides to the same coin to achieve greatness. The work and time put in (the physical ability to do it) AND the mental ability to believe that you can. Make no mistake, you cannot have one without the other

-Coach Adam

Blogs By Request: Menopause

Let’s talk about menopause, ladies. This blog is coming to you by request. I know it is probably a little strange to have a 27-year-old woman write about this topic, but it is an important topic that no one else is talking about!

If you are still reading, I will assume this matter applies to you. Allow me to encourage you before I really get going. I sit down with literally hundreds of students just like you. I would go as far to say that the number 1 thing I hear when I sit down with a woman in a success session is that they hit menopause and all of a sudden life changed- FAST! Weight gain, mood swings, exhaustion, etc. All of these things make them self-conscious, depressed, stressed, anxious, mad…you name it. The cool part is that they came to us to make a change. So here is a little education and how training and nutrition play a critical role in how you cope.

Menopause is part of life, right? There is absolutely no dodging it, ladies. Whether you a pre-menopausal, in the fire or almost at the end let’s talk about what happens...

Estrogen. It is an important hormone for many reasons, but one reason you may not think about until it drops is that it helps regulate metabolism. With menopause comes an estrogen dive, which means what? If you were used to eating anything and everything and living a sedentary life with a comfortable weight, you can kiss that life goodbye. Or maybe you have the training piece in your toolbox already, but you have not fully committed to that other important part (nutrition!) – now would be the time to hop on board!

You can beat menopause to the punch and start making better life choices now both in the gym and in the kitchen. If you are pre-menopausal, then you will want to be ahead of the game. If you are in the fire already, then don’t worry – you can still catch up! It will take effort on your part, but if you don’t like what is happening to you (or are uneasy about what could happen to you in the years to come), then let’s do something about it now. You are NOT alone.

You know what else estrogen does? It helps prevent bone loss and works together with calcium, vitamin D and other hormones and minerals to build bones. Thus, after menopause, your body breaks down more bone than it rebuilds. In the years immediately after menopause, women may lose as much as 20% of their bone mass. With that being said, don’t ya think a smart training program and proper nutrition can help you? Hello- osteoporosis?

There are a lot of nasty side effects associated with menopause- hot flashes, fatigue, mood swings, disrupted sleep and so much more. You’re not crazy and some of it IS out of your control, but not everything.

Do not be a victim of menopause weight gain- there are LITERALLY well over 100 women training at Get Fit NH RIGHT NOW going through this with you. You absolutely do not have to go through this alone. You’ve heard of battle buddies? Let’s make menopause mates a thing!

I am here for you!
Coach Meagan

5 Ways to Make a Plan for an Easier Morning!

You have heard us preach time and time again about how having a plan can change your life. I want to take a small bite out of life and just tell you a few things about how planning and preparing can change your mood and the whole tempo of your day.

Here are a few things I do for my specific situation that make sure each morning is enjoyable, stress free and ready to go:

1. Prepare the coffee pot. I put fresh coffee grounds in and make sure the water tank is full…all I have to do when I wake up is push start. I even put the mug next to the coffee maker with a spoon inside so that all I have to do is pour. If you are a tea drinker, you can have your tea bag out and water ready to go. It may sound silly, but sometimes we’re a little foggy in the morning and spend a lot of time trying to remember what we were just about to do.

2. Box up your lunch. Whether it is left overs or a fresh salad, put it in Tupperware the night before so that all you have to do is grab and go.

3. No dishes in the sink. This is a house rule. I NEVER go to bed with dishes in the sink. In fact, I never leave my kitchen with dishes in the sink. You don’t need to be waking up to dishes either. Who wants to start their day by cleaning up a mess? A clean home really is a happy home. Less stressful when you're organized 🙂 .

4. Prepare your kids’ breakfast. I prepare my son’s oatmeal the night before and place it in the fridge. I even take the spoon out of the drawer and put it next to the microwave along with a banana. When I get his breakfast ready, all I have to do it pop his oatmeal in the microwave. I also fill his water cup and his milk cup so that those are readily available. I know a lot of you have young kids who need to get up and get ready for school…how can you help you and them have a better morning and not feel rushed? You would be surprised what a minute here and a minute there can do to change the mood of the entire day. If you don’t have kids, then all you have to worry about is YOU and getting yourself ready for the next morning, and you can use the same practices for your own breakfast. If you usually have veggies with your eggs, make sure your veggies are chopped and ready to go for the morning.

5. Make a daily list. What do you WANT your morning routine to look like and what CAN happen the night before to help that run smooth. I live and operate off of lists. I know we have to veer off that path because things come up every now and then, but routines are a good thing and we can’t get into a routine without a plan.

What are you going to do to make sure you have the day you want to have? You are in control, but not without a plan!

Coach Meagan

3 Ways to Get in Control

If you have been with us for longer than a month, than you probably know we talk a lot about nutrition and we offer nutrition coaching as well. If it wasn’t important and 100% necessary for results, then we would not waste our breath. Keep that in mind if you are a student struggling with results, but haven’t jumped on the nutrition ship yet.

It isn’t an easy leap, but I can assure you Coach Nancy has poured her time and heart into simplifying for you. In case you are new to our blogs, allow me to remind you, you cannot out train poor eating habits. Below are 3 ways you can get in control and start making steps in the right direction. These are habits and won’t feel natural right away. Start with one and work your way up until one, two, or all three become part of your routine.

1. Meal plan. Your family should be involved in this. It can be done while watching TV. It takes almost no effort to figure out meals that everyone likes. There are plenty of recipes that can be tweaked to make smart choices. Ever tried almond flour chicken fingers? It is a favorite in this house!

2. Make your grocery list from your meal plan. When I make my grocery list based off the plan it reassures me that I won’t forget anything, because I checked to see what was in the house. To take it a step further, I always make my list based on the layout of the grocery store. This way I am not tempted to go down any additional aisle. When I go to the grocery store with a scattered list, I ALWAYS forget something which can quickly lead to a bad choice if you don’t have what you planned for.

3. Meal prep. My husband teases me, because when I get home from the store I take everything out of the bags and line it near the fridge or cabinet where it goes. I put everything that can go away in it’s spot and prep everything else that I can to make my week easier. Chop veggies, boil cauliflower, cut meat, etc. Because of my schedule I usually prep on Sundays for Monday, Tuesday and Wednesday. On Wednesday I have more flexibility so I prep for the rest of the week at that time. You know your schedule. Do what works best for you.

You don’t have to do all of that, but start somewhere! Jumping aboard the nutrition ship can seem like a ginormous leap, but with small steps you will find that you are ready to step up. We are here for you!

Coach Meagan

Lessons from the Super Bowl

I would imagine many of you watched or at least heard about the recent Super Bowl. What an epic performance. As many of you know, I am no athlete. If you throw a ball to me, I will most certainly duck. Despite the fact that I am not an athlete, this year’s Super Bowl performance taught a powerful lesson that I believe is worth talking about.

First and foremost, how about the “why” this Patriots team shared. Not only was this the biggest and most meaningful game to them, but it was a chance for Tom Brady to make history. History was made for many reasons that night. Because of this “why”, the team fought with every ounce of strength for every second of that game. What is your why? Is it big enough that you are willing to fight for it every second of every day- even when it seems nearly impossible?

Pushing through even when odds are against you. When I fell asleep on Super Bowl Sunday, the score was 28-9 in the third quarter. There was no way the Patriots were coming back from this. Never, in the history of super bowls, had any team come back from such a score. I was honestly wondering if the Patriots were throwing in the towel, because there was no way they could recover from this (because let’s get real, for a little while they didn’t show up to that game!).

I woke up to my husband jumping up and down and Tom Brady on his knees, because he had just won his 5th super bowl. Despite the odds, despite the naysayers, despite the challenge they pushed through, because they wanted to win that bad. Do you want to reach your goals that bad? Where absolutely nothing will stand in your way? So bad that when someone tells you there is no way, you find a way?

Every second counts. Man, did the Patriots prove that or what? Even with 3 seconds left on the clock Bill was calling a timeout to get one more play in in hopes that he could get some points on the board. And did you see the fourth quarter? Even with less than 3 minutes left they were still down. Those guys played with every bit they had left, left it all on the field and walked away champions.

Are you paying attention to the other 165 hours per week that you are not in the gym? That is crucial time and if you’re not paying attention then you’re not going to get very far.

Learn from the Patriots. They are a successful team because they are coached by the best and they give it their all every time!

Coach Meagan

5 Steps to Avoid Hitting the Pause Button

Last week, I wrote a blog about the pause button - about not letting life, work, etc. get you to the point that you put an entire part of your life on hold. Below are some strategies to help you when those hectic times arise.

1. Look at your schedule ahead of time. I fully realize that this may not be an option for everyone. Some of you have highly fluid careers and lives and this may not be completely possible. However, looking at your week ahead can really help. What day do you have a 6am meeting so you may need to come to another class? What day might you have time to sit down for an hour and food prep for the following 3 or 4 days? Sometimes just sitting down and laying it out for yourself can make all the difference, rather than trying to do it on the fly.

2. Plan your meals ahead of time. All of our nutrition challenges have included some type of template for planning out your meals. If you have yet to do one of them, it is fairly easy. They can be as simple as a piece of paper with “Breakfast", "Lunch", and "Dinner” listed under each day of the week, or as complicated as the recipe itself at each spot so you have all your information in one place. Whatever makes it more likely to happen for you.

3. M.I.S.S (Make It Stupid Simple). For those really hectic times, make it stupid simple. By that I mean make it as simple as possible to plan your meals for the week. If you can stomach it, maybe eat the same simple recipe for breakfast every day to cut down on prep time. Or keep the meals different but try to stick to simple recipes that don’t take a ton of prep work. This may not be a good strategy for the long term because you will probably burn out on those easy to prepare foods, but in an extremely hectic time, simplicity is your ally.

4. Make training an appointment. You have heard Coach Meagan say this before and it feeds into strategy number 1. If you can figure out your schedule ahead of time, decide what days and times you are going to train and make it an appointment. Plan it ahead of time, write it down and stick to it.

5. Slow down, but never stop. This one is possibly the most important one of all. If you need to slow down, that’s understandable. If you can only make two classes a week this week and next week because work is so hectic, that’s understandable. The last thing you want to do is put off training completely, because like I said in part one, you never know what tomorrow might bring. Expecting to stop, then start again when things are “less hectic” ends in major complications the large majority of the time. So just slow down, but never stop.

Make it happen,
Coach Adam

“Essentials – LIVE” is starting soon!

Sign up before you're too late

Our "Essentials Nutrition Course" has been an active online nutrition coaching source for several years. Focusing on creating a food plan that leads to health for busy moms, career workaholics, professional dieters, and self proclaimed fitness enthusiasts.

Now, I am thrilled to announce we are going LIVE.  ​

In person, "hands" on nutrition coaching from our expert nutrition coaches, in a small group coaching format. Winning!


Did you ever feel like you have a good guy on one shoulder and a bad guy speaking in your ear on the other side? I know it leaves me feeling stressed out. Who do I listen too? How do I make the bad guy go away or at least be quieter? How do I make the good guy easier to listen to? 

That is how I often feel. I'm with you. Its hard to discern through each day what is the best plan. Its hard not to give into that negative talk and therefore the negative behavior. ​Sometimes its just hard to be good all the time. 

During the 10 weeks, you will begin to see and feel dramatic changes with your body, and not just the obvious physical changes, you will also notice the psychological and physiological changes as well. We'll work together to find a way to tune down the bad and increase all the good stuff. Things like: increased sense of well-being, an abundance of energy, weight loss, a sense of control, and the most important change of all… increased self-confidence.

All of this is included with your Essentials Nutrition LIVE ​

  • 10 Weeks of In Person Coaching with our Nutrition Experts
  • Bi-Weekly Progress Check-Ins using our state-of-the-art Fit3D Scanner
  • Beautiful Full-Color Printed Lesson Manual
  • Goal Setting and Tracking
  • Discover and Practive Your "5 Why's"
  • 10-Weeks in our Private Facebook Group to ask questions, share ideas, and help each other out - this is ALWAYS a favorite part of the challenge.
  • Strategies to stop dieting and start to learn and practice the habits that will help you get and live lean - for life!

In a nutshell you get Accountability, Access To Expertise, and Association with a group of Like-Minded Rockstars committed to success - EVERY WEEK!

Essentials Live Meets at 9:00am Saturday Mornings starting on March 11th at Concord Get Fit NH (unless otherwise announced)

Nancy Carlson

 As the creator of the Nutrition Essentials online course, I am thrilled to bring this life changing teaching live and up close. With the help of those on my team we've helped hundreds of clients lose thousands of pounds. Essentials Live helps create the habits you need to live lean for life!

2 Challenges For You From Coach Meagan!

When you lay down to go to sleep at night, do you ever think about your day and reflect on what you did to better yourself that day? I highly doubt it. Most of us have a mind going one million miles a second and we’re making to-do lists in our head, thinking about our kids and planning out the next day or thinking about work, etc. I know I rarely lay there and think about me.

But, wait! We (you and me!), WE are important too! Shouldn’t we all be striving to get a little better each day? I have two challenges for you:

  1. Before you go to bed each night set yourself one small goal for the following day. It could be to read 10 pages of a book you have been meaning to pick up again, or to go to bed or wake up at a certain time. It could be to make it back to training if that has been slipping away from you. Set one goal that you KNOW you can achieve the following day that will help you get just a little bit better. Write it down!
  2. Before you go to bed and before setting a new goal for the following day, check off that you completed your daily goal. If you didn’t make it happen, then reflect on what got in your way and come up with a plan to make it happen the next day.

It is way easy to put yourself on the back burner over and over and over again. I never quite understood this until I had kids. I get it now, but we are important too and taking some time to ourselves each day is not going to hurt anyone!

-Coach Meagan

Don’t Hit the Pause Button!

Now, maybe when looking at that title you probably had one of two thoughts, either “what the heck is he talking about” or “WAIT THERE'S A PAUSE BUTTON!?!!”. Hopefully it was the former, not the latter. We as humans always look to solve puzzles and plan things accordingly. What do I mean by that? Well… work is going haywire, Billy-bob and Suzie-Q both need to be at hockey and soccer practice on opposite sides of town at the same time, and someone has to get home to let the dog out...and if you are a family member at Get Fit NH, you also have to make your training today. So, we as humans try to put everything into its own category. We look at when kids’ seasons will end and we look at when projects will be done at work, and “that’s when I’m going to start eating right” or “that’s when I’m going to get back to training”.

Here’s the somewhat depressing, but completely honest answer…ITS NEVER GOING AWAY ENTIRELY!!! 3 months down the road when you expected everything to get easier, other things have cropped up and you have spent the last 3 months not caring about yourself without that magical open period finally showing itself.

That’s why this next part is important. No matter how much free time you think you will have coming up, in today’s world I think we can all agree we never end up with as much as we expected. That’s why it’s even more important to keep moving. You CANNOT hit the pause button. Life will always throw obstacles your way but you can never just all together stop eating right and exercising.

Think about it like a bike, you go on a long bike ride, lots of big hills and the like. Which option is going to get you to your destination (or your goal) more quickly?

  • Option 1: You keep the bike on its highest gear and every time you get too winded, you stop and wait to completely catch your breath.
  • Option 2: You start to get winded and instead of stopping, you just drop to a lower gear. You can take a breath but you are still moving towards your destination. Then once you catch your breath again, you go back up to the higher gear.

Option 1 is you hitting the pause button. It’s you saying “I’m putting it over there in the corner until I have time to even think about it”. Option 2 is where you want to be. Is it as easy as option 1? No, of course not, but you have goals you want to achieve and you WILL NOT get there if you hit the pause button every time things get hectic. Life isn’t like a movie where if you pause you can come back and just pick up where you left off. During that time you put it in the corner, you will have fallen further from your goal and will be even more reluctant to start again.

Don't hit pause, and keep making it happen,
Coach Adam


The All New “Essentials – LIVE”!

You Asked For It - You Got IT!

Our "Essentials Nutrition Course" has been an active online nutrition coaching source for several years. Focusing on creating a food plan that leads to health for busy moms, career workaholics, professional dieters, and self proclaimed fitness enthusiasts.

Now, I am thrilled to announce we are going LIVE.  ​

In person, "hands" on nutrition coaching from our expert nutrition coaches, in a small group coaching format. Winning!


During the 10 weeks, you will begin to see and feel dramatic changes with your body, and not just the obvious physical changes, you will also notice the psychological and physiological changes as well. Expect a decreased body fat percentage, increased lean muscle mass, increased metabolism, increased sense of well-being, an abundance of energy, and the most important change of all… increased self-confidence.

All of this is included with your Essentials Nutrition LIVE ​

  • 10 Weeks of In Person Coaching with our Nutrition Experts
  • Bi-Weekly Progress Check-Ins using our state-of-the-art Fit3D Scanner
  • Beautiful Full-Color Printed Lesson Manual
  • Goal Setting and Tracking
  • Discover and Practive Your "5 Why's"
  • 10-Weeks in our Private Facebook Group to ask questions, share ideas, and help each other out - this is ALWAYS a favorite part of the challenge.
  • Strategies to stop dieting and start to learn and practice the habits that will help you get and live lean - for life!

In a nutshell you get Accountability, Access To Expertise, and Association with a group of Like-Minded Rockstars committed to success - EVERY WEEK!

Essentials Live Meets at 9:00am Saturday Mornings starting on March 11th at Concord Get Fit NH (unless otherwise announced)

Nancy Carlson

 As the creator of the Nutrition Essentials online course, I am thrilled to bring this life changing teaching live and up close. With the help of those on my team we've helped hundreds of clients lose thousands of pounds. Essentials Live helps create the habits you need to live lean for life!

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