Meagan Sbat
Author Archives: Meagan Sbat

Spirit Week Tradition

We get pretty excited about holiday spirit around here. In fact, we enjoy it so much that we devoted the entire week before recovery week to being festive! We hope you join the fun, but if it is not your thing that is cool too! Here is what you can look forward to:

Monday, December 17, 2018: Holiday Headgear - think Santa hats, elf ears, reindeer antlers! 

Tuesday December 18, 2018: Tacky Holiday T-Shirts

Thursday December 20, 2018: Holiday PJ's and misc holiday attire

Friday December 21, 2018: Fun Festive Sock Friday

Can't wait to share the spirt with you!

The Get Fit NH Team

Key Dates and Things to Know for December

December in upon us and with that comes a busy schedule! Before we know it 2019 will be here so allow us to fill you in on what to expect around here to keep the final stretch of 2018 stress-free! 

  • Christmas Party December 8th HERE at 10AM (R.S.V.P Here)
  • Spirit week December 17th - December 21st  *Themes to be released next week*
  • Recovery week Monday, December 24th - Monday, December 31st                                 (We will not have training New Year's Eve)
  • You can read more about why we have recovery week right here
  • Show up, step up, stick it up cards due Friday, December 21st
  • New Year's at NOON training Tuesday, January 1, 2019
  • Resume regular 2019 training schedule Thursday, January 3, 2019
  • Holiday Hold em' weigh in's due Monday, January 7, 2019

We are looking forward to spending this holiday season with you,

The Get Fit NH Team

Get Fit NH is CLOSED for early morning training, back at it for 11AM training and all PM training

It is an awfully blizzardy day here in New Hampshire. We are hoping Mother Nature saves the rest of these storms for Wednesday's and weekends. Snow is one thing, ice makes us nervous. This morning we are delaying our open for adequate time to treat the parking lot and for the city to treat the roads. This decision is not an easy one and is for your safety and ours. We sincerely appreciate your understanding. We will be open for  the 11 AM training session and all afternoon and evening sessions. You are welcome to jump in on one of those sessions if that works in your schedule. Snow days do not take away from perfect attendance! 

Stuck Inside? - Do This!

1) Spend some time on a foam roller, doing your correctives, and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out! 

Training Options Here! If you don't know what you are doing - don't do it.  

No Band, no problem try this training - click here

Have a band at home? Try this "vacation training." Just pretend you are somewhere tropical -   click here

Holiday Party 2018 Is Approaching

It is hard to believe 2018 is quickly coming to an end! What an incredible year it has been. Let's get together and celebrate. On Saturday, December 8th at 10AM we will gather at the gym for brunch and reindeer games!

Don't worry, we won't sweat so come in your "people" clothes! Red Blazer will do the cooking for us so we can just focus on having fun! 

Here is what you can expect:

  • Delicious food
  • Laughs
  • Student superlatives
  • More laughing
  • Raffle Prizes
  • Optional Yankee Swap
  • Excited faces
  • Coffee
  • Mimosas

We totally understand that this is a busy time of year, but if you can join us please R.S.V.P using the link below! 

Tell us you are coming

We appreciate you,

The Get Fit NH Team

Thanksgiving Schedule

Can you believe it is already November? I can’t believe it. The brisk weather is here and snow is not too far behind, BUT hopefully before the snow comes we can enjoy Thanksgiving. I don’t know about you, but I could do without the 2014 Thanksgiving blizzard!

Thanksgiving week is going to be a little bit different. Family time for you and us is important stuff so make sure you jot down the whacky schedule so you don’t miss out on the bonus training (and so you don’t show up when we’re not here!)

Monday November 19th- Regular Training Schedule

Tuesday November 2oth- Regular Training schedule

WEDNESDAY November 21st- Regular Training Schedule 

Thursday November 22nd- No Training

Friday November 23rd- No training

Saturday November 24th World Famous Pie's Off Thighs ALL family training at 8AM

We hope you enjoy this holiday season with your family. Thank you for choosing to train with us!
Get Fit NH Coaches

Round of Applause for YOU

I have to take a few minutes to tell you how PROUD I am of each of you. This phase we have been working on a lot of similar movement patterns from week to week. If you have not noticed then allow me to catch you up a bit . You have seen heavy farmers, kettlebell swings, lateral lunges, squat patterns, deadlift patterns, ladders, medicine ball work, chins, Turkish get ups, etc pretty regularly and that is just to name a few :-)!  

The purpose of the repetitive patterns is to build the skill and build strength in that skill. I have never in my six years with Get Fit NH seen such consistent progress week to week. That is a huge testament to your commitment to be the best version of you and Coach Adam's programming.

Variety is good, but skill acquisition builds confidence and strength and I think all of you can agree that this phase you have all gotten a whole lot stronger. Keep at it. Consistency is the key to results and you all impress me every single day.

Make it happen

Coach Meagan

Kettlebell Swing Do’s and Don’ts Series

Some of you might have seen these videos on Facebook last week, but for those of you who are not on Facebook this is for you! Check out the videos below along with the brief explanation of what we are looking at. If you are on Facebook and you missed this then you will want to head here and like our page right away (I'll wait...)

Video 1 shows thumbs up high at the bottom of the swing. “Thumb to bum!”
Also shows the correct way to start a swing which is from the floor! Starting from the floor encourages an aggressive hike from the bottom which reinforces the power of this movement right from the first touch of the bell.


Video 2 shows what we often see in the gym which is starting the swing from the standing position which not only compromises your back, but again the power of this movement. You will also notice the bell is way low which forces the chest to dip below the hips. The thumbs should be up high to keep the hips engaged and generate power from glutes and hamstrings

Video 1 shows neutral spine and shoulders above the hips. We often see what video 2 shows which puts the spine in a compromised position. Find a spot on the floor! When you break spine alignment you compromise not only a whole lot of power, but also risk of injury. Same thing when your chest dips below your hips you are seriously compromising your low back.

Video 1 shows proper follow through technique meaning at the top of the swing there is “triple extension.” That’s a fancy way to say ankles, knees and hips are locked out at the top. It also shows shoulders pulled back at the top which protects from the reach at the top and hyperextension.

Video 2 shows the top of the swing with soft knees. Triple extension promotes the explosiveness of this exercise so lock it out! Also you’ll notice the bell is reaching forward at the top which does not make for happy shoulders so pin those shoulder blades together.

Next time we do kettlebell swings in training keep these techniques in mind.  We hope this clears up some coaching cues along with visual aid to help you have the best kettlbell swing in the world!

Keep making it happen,

Coach Meagan

Let Us Know You Won’t Be Here

Good morning all!

As most of you know, we take accountability quite seriously at Get Fit NH. If you don't make it to training and we did not know then we reach out to you via email or text and sometimes even a phone call! With a recent change in coaching roles we are asking that you email us at getfitnhcoaches@gmail.com. This will keep us organized so  Adam, Brian and me  are all on the same page about our people's! We will be tackling this role as a team since we have decided to fill the open coaching spot with a part time coach. 

As always, we appreciate you rolling with the changes and being such a fantastic part of the Get Fit NH family.

Sincerely,

The Get Fit NH Team 

*Reminder* Pink Shirt Monday Starts Next Week

Happy Tuesday, Get Fit Fam! We just wanted to remind you that next Monday we are rolling out Pink Shirt Monday in support of Breast Cancer Awareness month. We would love to have you play along. The special pink shirts you signed up for have been ordered. We are hopeful they get here this week. We ordered 90 of them- yikes! If not a Get Fit NH pink shirt then any pink shirt works too! 

Thank you again to Terry Reed for coming up with such a fantastic idea! She also was super generous and made the bag pictured! She has asked all who participate in each pink shirt Monday to put their name in the bag and we will raffle it off at the end of the month.

Have a great week!

Do you gamble?

Gamble with your pounds that is? This year we are bringing back Holiday Hold Em'! 

What is Holiday Hold Em' you ask?

Great question. This is a free challenge where you commit to weighing in once a month. If you are already playing Show up, Step up, Stick it up then this will be SUPER easy for you to add in. Each month you must weigh in during the first week of the month and once of your coaches will record it. This will begin the first week of October and end the first week of January. 

Here is how you win:

  • Weigh in the first week of each month starting in October 
  • Last weigh in due no later than Tuesday  January 8, 2019
  • Maintain your October weight (or less) to be entered to win (Get it? "Hold Em")
  • Weight must stay within 7 pounds of initial weigh in each month - meaning if your initial weigh in is 150 pounds you will not be eligible to win if your weight is 158 pounds or more come November, December and/or January- This is to keep you honest for each weigh in and to discourage crash diets! 

Here is how you don't win:

  • Skip a weigh in for November, December or January
  • Miss the final weigh in due no later than Tuesday January 8, 2019
  • Exceed your initial weigh in 

Here is WHAT you could win: All qualifying participants will be entered in to win $100 gift card to Under Armour for some new 2019 training swag 

Everybody wins! 

Make it happen,

Get Fit NH Team 

Sign up HERE

 

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