Category Archives for "Mindset & Motivation"

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

It’s Not a Matter of Scaring Kids, It’s a Matter of Helping Them

I felt the need to write this blog after a conversation that I had with a couple parents recently. As a kid that was overweight much of my childhood life and into my adolescent and college years, I know how it feels to have those “scared straight” doctors’ appointments. I’m here to tell you that its not what the frightened kid needs to hear to help them out. I am not here to put down doctors or medical professionals, I am just here to say that as a young kid all that talk did was bury me further in the hole.

As adults, we understand that something needs to change. We understand that we have the power to make a change and that the only thing stopping us is us. We understand what effects being obese have on an aging body. We understand that having Type 2 Diabetes is going to make life very challenging. Also, as educated individuals many of you have come to learn that through a healthy lifestyle Type 2 Diabetes can be mitigated if not negated almost entirely.

A child coming in to a doctor’s office hearing that they are obese, at serious risk for diabetes, or if they continue along a current trend will end up at weight “x” is debilitating. Most kids at that age cannot separate that, and they feel it is a judgment on them as a person and are more likely to be depressed and run into even more trouble down the road. Or in certain cases (mine in particular) they might get even bigger because they don’t understand that there is a way out.

Don’t get me wrong, I am not understating the seriousness here - childhood obesity is an epidemic in this country as is Type 2 Diabetes. Both of which are extremely serious and steps need to be taken to correct it. The problem I see is the scared straight tactic I see being used on kids, and was used on me. To this day, I am slightly phobic of the doctor’s office because of it. So the message is this, your kid is not a bad kid because he/she is overweight. Yes, they may be in danger, but a 7 to 16 year old child is not going change out of fear, they are going to change out of understanding, patience, and guidance. Trust me, this is coming from a kid who lived it.

-Coach Adam

The Spotlight is Out on All S3 Winners

Have you ever seen 3 emus and a penguin all stacked on top of each other? That is the distance of inches lost if you combine each participant’s loss in their waist measurement at Get Fit NH’s Sizzlin’ Summer Slimdown Challenge.

Have you measured a Beluga whale? If you could (or when you did) you’d find it was the same distance if we added up each S3 peep’s hip measurement that was lost when combined.

How cool is that?

I haven’t even mentioned that as a group we lost one thousand three hundred and sixty two pounds. That’s 5,448 sticks of butter!

Take a sneak peek into the Top 10 Winning Team’s minds. It will inspire you to achieve more than you believe you can.

What one thing did you do well over the six weeks of Sizzlin' Summer Slimdown?

AnnMarie from Team Vacation Money wrote: “Meal planning was key. Sticking to the meal plan, and avoiding the candy and ice cream at work.”

Andria from Team Chafing the Dream filled us in on her daily wins: “ I drank a lots of water. I was able to stay on track when I unexpectedly had to stay with my Mom as she recovered from surgery. Stuck to eating real foods. When I eat healthy I find I am satisfied and have no cravings!”

Lauren from Team Rose and Ginger said one day: “I said no to cake! Lol- it wasn't easy! But...it was worth it and rewarding. And I was also surprised with how it wasn't even on my radar after I had an apple.”

Millie said that she: “Found great ways to serve veggies, including fiddlehead ferns and daikon radishes.”

When we asked the top 20 people what we could do to help them one week, here are some of the things that were mentioned.

"I feel things are going well so far and can't think of anything right now. I just need to stay focus and on track.” -Wayne

"Honestly, a cheat meal. I haven't had one since April 6th. Probably Mexican food, lol”
-Katie

"Just by being here for us. I love that coach Adam pushes me to challenge and push myself! Give me more!!” -Evelyn

When thinking of one thing you would tell others to do in order to see results:

"Having lots of protein and veggies cooked at all times. Bulk is key to sanity!! Trays of meatloaf and sausage from previous Get Fit recipes are my savior as well as frozen bags of cauliflower in bulk to mash in” -Kim

"I realize that I don't need to eat as much as I was eating before. I went 6 weeks without it.” -Lori

"Eating! Keeping things super simple” -Melissa

Your favorite go-to meal during S3?

"Ground turkey sausage/baked egg/green beans w/mushrooms/riced cauliflower and of course hot sauce!!" -Scott

"Spinach and berry shake" -Susan

"Eggs, peppers, and onions." -Lindsey

Where would they hide a giraffe?

"Hmmmm, a giraffe is pretty hard to hide!! In some thick tall trees I suppose! It's about as hard to hide as hiding if I'm dishonest with my progress on S3!"

"In the 54 acres behind my house! Lol! And I would visit her all day long! Her name will be Princess!"

"Why hide it, I’d show it off!"

And when they play Rock/Paper/Scissors, none of them will pick paper!

Seriously, all S3 peeps worked hard to change themselves. It was through consistently eating just real food over and over that led them to great change. The Grateful Plate can be accessed 24/7/365 to help you achieve your own success without having to wait for next year’s Sizzlin' Summer Slimdown Challenge.

3 Ways To Be Strong This Summer

Summer is here! With summer comes beautiful, gorgeous days! With those beautiful, gorgeous days comes the desire to soak up the sun for every minute possible, which means some of our colder month habits get brushed off…

Yes, I am talking about training. Here are three things you need to know and DO this summer so that you stay in the game!

1. Don’t let weather dictate your attendance. Easy for me to say, right? This is my job. But this is YOUR LIFE we are talking about. We only get 2-4 hours of your whole entire week to keep you moving toward your goals. Training is ongoing. You want results? You gotta be consistent!

2. Make training an appointment. You know how you put a dentist appointment or a doctor’s appointment on your calendar? You can’t miss it, right? It is planned. So is training. Make training a “non-negotiable.”

3. Understand that while biking, walking, running, hiking are all forms of exercise, it is far different than strength training. Strength training is the magic that keeps you aging gracefully. We need to be STRONG to keep our bones healthy and we need to be STRONG to continue to get up and down off of the floor. Being STRONG is what keeps you independent and you can’t be STRONG if you are inconsistent!

Be consistent. Be strong. Be accountable. Get results. Be better than you were yesterday!

Coach Meagan

The 4 Most Dangerous Words You Can Say to Yourself

"I
Already
Knew
That"

We know a lot of things, don’t we? We know that:

  • Exercise is good
  • Broccoli is healthy
  • Sugar is a bad choice
  • Water is a necessity
  • 7-9 hours of sleep is important

We all KNOW that, don’t we? Of course we do, but we are not all DOING IT, so it is worth repeating and worth listening to. We can all afford to be better. We all have certain areas that are harder than others. It doesn’t matter if you KNOW THAT. It matters if you are doing it. Actions elicit a change, not brain power. Don’t write off encouragement and accountability just because you know better. Everyone needs a coach. A coach is someone who gets a person to do something they DON’T WANT TO DO!

Listen up and let us coach you. You’d be surprised what you can learn and how different coaches resonate with you and help you change.

Make it happen,
Coach Meagan

Coach Cari Surprised Herself This Morning! Find Out Why!

I wanted to write this short post for 2 reasons:

  1. To recognize Coach Cari (because I know she's too humble to do it herself)
  2. To show you once again:
    • that everyone, regardless of if its a coach or student, will often underestimate themselves
    • that you can be strong without being big and bulky

Here is a play by play of what happened this morning during deadlifts:

Me (Coach Adam) to Coach Cari: "I want you to give the 175 trap bar a try next round."

Coach Cari: "What!?!? There’s no way."

Me: "Don't worry. I will be watching you. If it doesn't look right, I will tell you to stop."

Coach Cari: “Okay.”

Coach Cari (upon stepping into the trap bar and grabbing the handles): "I'm not even going to be able to get this off the ground." 

She proceeds to lift it off the floor with perfect form on the first rep, then proceeds to lift it 6 more times!

Me (admittedly somewhat mockingly, but in a good way): “I thought you said you couldn’t lift it?”

So for those of you keeping track at home, Coach Cari, who weighs a little over 120lbs, lifted 175lbs 7 times!! Based on that, it can be estimated that she could lift almost DOUBLE her bodyweight once! I have a feeling she most definitely could since the only reason she stopped at 7 was because the round ended. This is after being part of the Get Fit Family for less than a year, not as if she did powerlifting before she started with us. 

Congrats Coach Cari, that’s a huge accomplishment!! And she was able to accomplish that while still being able to fit through the doorway without turning sideways (aka being huge and bulky). This is real data, from someone you all know, have met, and trains the same way you do that SHOWS you can still be strong and be lean. In fact, if you want to be lean, you must be strong, that’s just how it works. Stop giving yourself the excuse and lift heavy!

-Coach Adam

Are You Positive or Poisonous?

Did you know that your attitude and your actions have a GIANT impact on the people around you? I am not just referring to your family, either.

If you are fired up and excited about something, I’ll betchya others will want to know what has you so excited. You did your first chin up- WHAT?! That’s a huge deal. People get excited for you and they are inspired by you. Wow - you can do a chin up? You are STRONG! That’s great. What a POSITIVE influence you are.

You are eating vegetables like they’re going to stop popping up from the ground and you’re drinking more water than a fish and you are feeling AMAZING! People want to know what the heck you’re doing and jump on that bandwagon. Your friends are like holy smokes - I’m ditchin’ the wine, pass me the H20!

But let’s turn the tables…

We’re setting goals in training and YOU roll your eyes at the vegetable theme that we have going on this month. You tell Sally Mae next to you, "Whatever, I don’t need someone to tell me to eat more vegetables."

Guess what you just did?

You POISONED someone else. What if that person hasn’t had a veggie in weeks and they just needed that little kick in the pants to jump on the band wagon and you just mocked the thought of it. They don’t want you to see them put their name on the veggie board.

Words matter. Whether you want to believe it or not you have an effect on the people you around. Whether it’s at home, at work, at the gym or wherever. Your words mean something. None of us have arrived yet. We can all afford to be just a little bit better. So do yourself and others a favor and be positive. 365 days a year X 1% better every day is a transformation I’d love to see from everyone!

Make it happen,
Coach Meagan

Changing Our Identity

What I want you to do is to take a look around you. Take a glance at those who you work with and those who you live with and try and make some comparisons. One thing that often stands out is physical appearance, “she/he is taller than me, smaller or bigger in stature, dresses nicely, etc.”. One thing we often overlook are those characteristics and traits that we all have in common. Although this may not always be physical, our internal or psychological drives/motives may be the same!

Something I know for a fact, particularly in those who sign up to train at Get Fit and those who are taking part in our S3 nutrition challenge, is that you are looking to change your identity! Everyone is here for that same simple reason although the motive behind that may not be so simple. Recognizing that a change is needed is crucial towards altering who you are, and many of you have taken that step. So great job!

How do I know that you are looking to become someone different? Because chances are when you first walked through our doors, you were or still are unhappy at where you are at in your life and you have some goals, images, and thoughts ready to turn into action. Maybe you are striving to lose 30 pounds in order to look better, feel better, and be able to move easier than you currently can. Maybe you are in search of showing yourself that you can take action, you are motivated, and that your goals can be achieved with a little push. Or maybe, you are disappointed in yourself and the life you have been living and you are ready for a new chapter. Now when you glance around at those in the gym next to you who may seem “perfect, fit, or have it all together”, just know that they are there for the same reason. They are trying to change their identity just like you are!

Here's my recommendation:

  • Take 5-10 minutes out of your day today to write down what it is that you want to change, the underlying why, and what you will be able to do when you accomplish it that you are currently unable to!
  • Reach much higher than you think you can- although it may take a long time to get there, don’t give yourself limitations, when you are capable of so much!
  • Let us coaches help you!

Don't forget: It is possible to change who you have become and most of your limitations are only in your mind!

-Coach Cari

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

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