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!
We know a lot of things, don’t we? We know that:
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,
I wanted to write this short post for 2 reasons:
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!
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,
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:
Don't forget: It is possible to change who you have become and most of your limitations are only in your mind!
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
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!
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!
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!
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!