Meagan Sbat
Author Archives: Meagan Sbat

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We cannot get better unless you tell us how we are doing and what you need so let's do just that! Please click here to take a quick survey so we can serve you better.

Also, let me put your mind at ease, we have no intentions of making big changes. Get Fit NH is a solid business and culture that does not need tweaking. Our goal is to keep you happy, give you more of things that you want, continue earning your trust and get you results!

We appreciate your support more than you know,

Get Fit NH Team

September Recovery Week is Approaching

Next Scheduled Recovery Week: Sept 3 - Sept 7, 2018

Is summer really almost over? We are wrapping up our 8 week summer session. We take a break the week of Labor Day as it gives us that mental break to prep for life to pick back up and allow us to get our head on straight and be physically prepared as we head into the longest training phase of the year! Our next recovery week is not until the end of December!

You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.

That is purposeful.

Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.

Then we will take a scheduled, purposeful rest.​

Because whether you think so or not, you cannot and should not train really hard, all the time.

In fact one of our training program design principles is what is referred to as MED.

Minimum Effective Dose.

In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?

What? The minimum you say? That is NOT my style. Go hard or go home!

That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.

How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:

Altered Heart Rate and Blood Pressure

You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.​

Poor Sleep Patterns

​An increasing pattern of the inability to sleep restfully.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

Mr. Crank-Pants, anyone?

Eating Habits Disrupted or Compromised

It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.​

Decreased Immunity

If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.​

Increase In Injury

This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.​

Lack of Progress (Plateau)

This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.​

Enter Recovery Weeks

Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.

You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!

​And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.

Here's My Top 5 Things To Do On Recovery Week

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Figure out more things to torture you with. (Just seeing if you are paying attention)

​What about you?

You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.

Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not

I train hard, but more importantly I train and recover appropriately. 

I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.

THAT is what sets me back.

Recovery is what drives me forward. On a daily, weekly, and quarterly basis.

​You ready to get better with me?

MAKE IT HAPPEN!

The Get Fit NH Team

PS. Below is the "Science Stuff" I promised - Enjoy!


All About Recovery Weeks

Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.

Which leads us to:

Recovery Weeks!

Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!

That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.

That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.

If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”

So now that we have established you are ready, willing and able to embrace recovery week, what do you do?

Glad you asked!

Three Steps for Successful Recovery

1.) Physical Rest and Regeneration

– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program

– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!

– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!

2.) Physiological and Psychological Rest and Regeneration

– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program

– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.

– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.

3.) Celebrate the Fruits of Your Labor

– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance

– Enjoy your results!

THANK YOU, THANK YOU, THANK YOU!

We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!

The Get Fit NH Team


A Get Fit NH Family Member Could Use Our Help!

Some of you may know Get Fit NH Concord 5AM friend, Joe Morrison. 

In October 2016, Joe was diagnosed with Multiple Myeloma. This is a rare and incurable blood cancer. Joe has completed two rounds of chemotherapy, but his counts are still not where the doctor would like them to be so the next step is for Joe to have stem cell transplant.

This stem cell transplant will require joe to be hospitalized for at least 11 days and then he will be quarantine to his home and in sterile environments for up to 3 months depending on how quickly his immune system recovers. He will not be allowed any visiots or leave his home as everything in the outside world carries germs and could compromise his immune system.

His wife, Susan, will be home with Joe until the doctors clear him to resume normal life. In an effort to help this wonderful couple during this hard time we would like to organize a gift card drive. Since Joe and Susan will be house-bound for a few months they will need to order necessities online and use Hannaford to-go and other services of that nature to minimize outside exposure. In addition to your contribution, we know joe and Susan would find peace in your words on encouragement so please include that with contributions! 

Here is how you could benefit from a contribution:

With a gift card donations comes raffle tickets! The raffles prize will be a $500 gift certificate to Get Fit NH to be applied toward your monthly coaching dues!  Here is how you earn raffle tickets:

Donation amounts:

$20 = 2 raffle tickets

$25= 3 raffle tickets

$40= 5 raffle tickets

$50 or more= 11 raffle tickets

Gift card suggestions

Visa/Mastercard gift card

Hannaford's

Rite Aid

CVS

Wal-Mart

We are accepting gift cards now through Friday, August 10th and we will draw the $500 gift certificate winner on Monday, August 13th!

Thank you so much for your consideration and thank you to Tara Brassaw for her hard work in organizing this!

Coach Meagan

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 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 August 6th at 5 AM!

Wrapping it up: Friday August 31st, 2017 at 7:45PM

July CLASS Attendance Challenge Details

It's that time of year again, challenge time!  We run TWO class challenges each summer. July kicks off the attendance challenge. This is a great way to be accountable to your training even when the weather is nice! 

Let me take this opportunity to remind you that long walks and bike rides are exercise, but it is not strength training. Training is the magic that keeps your bones healthy and strong and is what gives you the ability to get up and down off the floor and maintain your independence as you age. None of us are getting out of this world any younger, so we need to do our part now to make life easier later! 

Here is how the attendance challenge works...

For the month of July we are looking for 100% accountability from everyone in every class. This means that if you are NOT in training then you let a coach know BEFORE a coach reaches out to you! Your coaches email, call or text over 150 clients PER WEEK for not making it to training. This is a tool we use to keep you accountable and for the month of July (and hopefully moving forward) we want to work on building that accountability habit and put the ball in your court. So here is how you get POSITIVE credit for your team..you either show up to training or let a coach know (in person, through call, text or email) that you are not going to be in training. If you need to come to a different training time then that is just fine- you will still get credit for your "home room" training time. This contact must be done BEFORE the coach gets to you- which should be within 24 hours of missed training. If you a coach contacts you first then that will NEGATIVELY effect your team- so just let us know! I will include our emails and my phone number at the bottom.

The class with the best average will win a class party. To give you some examples of previous parties...we have done breakfast parties, glow stick parties, Taco Tuesday parties and more! The possibilities are endless! Each week we will update the average to show you which class is in the lead.

For all students who achieve perfect attendance in July, YOU will get a FitRanx "Check Point" sticker to add to your name plate. This means that you came to each training in the month of july. This only for perfect attendance recipients! 

If you have any questions, please feel free to ask Meagan! Our emails are:

nancy@getfitnh.com

meagan@getfitnh.com

adam@getfitnh.com

brian@getfitnh.com

natasha@getfitnh.com

My phone number is 603-848-6138. You can call or text anytime to let me know you won't be in. Just be sure to declare yourself 🙂 

Looking forward to this challenge kicking off! It starts when we return from recovery week!  Monday July 9, 2018 - Friday August 3, 2018

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2018 S3 TBT Challenge Reveal Party. Winners, Please R.S.V.P

We have officially started the planning process and we are so excited! The reveal party is where (you guessed it) we will be revealing the winning team AND the overall grand prize winner. Yes, that winner that will walk away with a check for over $2000. I can tell you simply by judging the halfway scans that the competition is FIERCE!  

The winner MUST BE PRESENT to get the moola. We'll provide the S3 compliant grub, you just bring yourself (and your family if you want!)

So the details....

Saturday, June 23rd at 10 AM at Get Fit NH Concord we will get started with food and socializing then we will get right into results, top 3 teams,  top 10 overall  and then finally THE WINNER (and cash of course!) We promise not to keep you too long on a Saturday, but we do want to celebrate a job well done by all. Please join us for the celebration!

Memorial Day Training Plan

Dig out your red, white and blue! Because on Memorial Day we are starting the day off the a great, big family training! All training hours from both locations gathered under one roof - I can't think of a better place to party at 8 AM Memorial Day morning. This will be our one and only training opportunity on Monday, May 28th so you will NOT want to miss it! 

Let's remember all of the fallen heroes who paid the ultimate sacrifice so we can live in this amazing country! 

Who's with us?

When: Monday, May 28, 2018

Time: 8 AM

Location: Get Fit NH Concord

Rock N’ Race Shirt and Bib Pick Up and Meeting Place

The details are in!

Thursday May 17, 2018 is the 16th annual Rock N’ Race 5K run/walk to benefit the Payson Cancer Center at Concord Hospital. You guys are amazing, as the “Get Fit NH & Beat Cancer” team is 50 members strong! It is NOT too late to register here

Here’s the deal for T-shirt and bib pickup: Coach Meagan will be picking them up Tuesday afternoon and bringing them to the Concord gym. We will separate them out and do our best to get ALL of Epsom’s out to the gym for pickup Wednesday afternoon. Concord pick up will be available Tuesday afternoon after 3pm, Wednesday afternoon after 2pm and Thursday morning before 12pm! 

Please Remember: We are open Wednesday in both locations for the afternoon classes only and will be closed Thursday afternoon and evening so we can all participate. Morning classes will carry on as normal. 

Meeting Place and Time: We will meet at the clock tower on Main Street at 5:30pm and get a team picture

If you have any questions drop us a line or give us a call.

I am proud of all you all and I know you will have a blast!

Make It Happen,

Coach Meagan


“I Just Did That!”

What you just watched was our 4:15 superstar, Ruth Littlefield, deadlift 165 pounds. I'll never forget the day Ruth started with us. Her biggest concerns were getting up and down off of the floor, kneeling, being in pain and just sick of feeling icky! Ruth has been training with us for almost a year (it will be a year in June!) during that time she has gained SO much to include knowledge, strength and confidence. It has been a coach's DREAM to watch this woman transform herself from the inside out. I am so proud of this woman right here and I am absolutely delighted to share her story...

In the fall of 2016 I started Acceptance and Commitment Therapy (ACT).  Through that work, I focused on mindfulness and awareness.  My therapist took me through a process to help me identifying what I value in life. The values that were calling out to me where self-care, connection, courage/bravery, humor, creativity, curiosity and contribution.  In order to move towards the things I valued, my therapist had me identify what I could do that would help me move towards those things and to be aware of what was moving me away from them. I was extremely sedentary, overweight, with high blood pressure, cardiomyopathy, asthma and other ailments.  Engaging in physical activity, especially movement that built my strength, flexibility and cardio would allow me to move towards all of my values. The challenge though was that I had never liked exercise, I had a pocket full of excuses, I was uncomfortable in gyms, and I didn't know what I needed to do to be successful.  But my therapist encouraged me to be brave, so I checked out a variety of places and programs hoping I could find a place that was a good fit.  I tried a Vinyasa yoga class that was not customized and way too advanced for me.  I looked for a personal trainer but had no idea what to look for or how to approach it. Finally, two of my co-workers told me about Get Fit NH. One has been coming here since it started.  The other friend was newer to it and had lost a lot of weight and gained a lot of strength. So I decided to check it out.  It took a while for a class slot that worked for me to open up and I was SO nervous the first time I came to a session in June of 2017. Everyone here, from the coaches to the trainees are so friendly, encouraging and non-judgmental.  

When I started, I didn't know squat about exercising and I had no confidence in my abilities. I have learned that through my commitment to the work and the right supports (thank you coaches and all my co-trainees), I have the capacity to change.  It takes effort, patience, and a willingness to celebrate small changes while not being discouraged by set backs.  

The biggest surprise since beginning training is that I actually love working out now!  That is a bonus I never expected.  My favorite saying when I'm in session is "I just DID that!". At first, getting up and down off the floor was almost impossible.  Now I do it relatively quickly and without my knees screaming, although I am still not terrible graceful.  I just got to the place where I can bench press 40 pounds and dead lift 165 pounds (check out the video of me being "strong like bull!!!").  I feel so much better in so many ways.  Simple things, like being able to reach my shoes laces and walk places are so improved.  My Cardiologist says my cardiomyopathy is significantly better and that is life changing.  When I think back to those values I identified, Get Fit NH is definitely making it happen!!!

No, Ruth...YOU are definitely making it happen. Thank you for choosing to train with us and thank you for being a valued piece of the Get Fit NH family

Coach Meagan

Winner, Winner Taco Dinner?

The results of the March Madness Sled Push Challenge are in!!! It was a close match between the training hours, but there can only be ONE winner from each location...

Drum roll please....

In Epsom with an average of 186.8 pushes PER PERSON!! And a HUGE shout out to Dan Yeaton for pushing the sled 750 times! Please join me in congratulating EPSOM 6:15AM! 

In Concord with an average of 16 pushes PER PERSON!! Please join me in congratulating Concord 6:45PM!

6:15 AM Epsom has earned themselves a Taco Tuesday breakfast party and 6:45 PM Concord has earned themselves a Taco Tuesday dinner party on TUESDAY APRIL 3RD! We look forward to partying with you soon!

Special shout outs to...

Cristy Bresson, Deb Kaitz, Ted Diers, Kim Lapomardo, Sonia Cormier, Dan Yeaton, Kathy Cole, Glenn Foley, Jodi Mattice- Collins, Tom Barker, Scott Decker, Wayne Preve, Laurie Vallee, Teresa Fortin-Madore! They all earned their FitRanx helping hand sticker and Team Leader stickers will be a surprise next week! 

See you next week!

Coach Meagan

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