It Takes Time

Whether you are new to working out, or you have been training for a while there is one truth that stands out. That truth is, it takes time! It doesn’t matter how hard you train, It doesn’t matter what diet you are on. To get the results you want, it will take time to achieve them. In order to maximize your results, I want you to think of consistency over long periods of time. I’d rather you train at 60-80% over the course of months than go all out at like 90 to 100% and burnout to the point where you wear yourself out within a couple weeks and stop. 

I know it may be difficult to stay consistent with everything going on. You may have some lingering issues/injuries that annoy you or just won’t go away. But remember we can always modify your workouts. You may not be able to do what you want, but you can still do something. And I know all of us coaches would rather you come in and do something no matter how small, than not come in and miss a chance to workout. I know a lot of you have been utilizing the virtual training and TrueCoach and that is AWESOME! But remember, whether you are training in the gym with us or virtually online, you have to be consistent in order to achieve the success and results you want! CONSISTENCY=SUCCESS!

Let's make it happen! 

What’s new at Get Fit NH

What’s new at Get Fit NH

What’s not new is probably a faster question! 2020 has thrown us for a loop and it is really easy to dig up all of the bad things that have come with 2020. Let’s focus on the learning experiences, because that is WAY more fun and worth talking about!

Our creativity has been tested and we are confident that we have a solid solution in place. Our new normal is exactly that- it is new. Change is okay. In fact, 2020 has shown us that we are capable of change and we are able to do hard things even when we really don’t want to! That is worth noting!

We are on track to finish out 2020 in our new sparkly facility! Our new gym on Terrill Park drive features:

  • 9,600 square feet
  • Over 8000 square feet of pure training space
  • Over 2000 square feet of TURF
  • Brand new flooring throughout 
  • 2 exhaust fans and 2 overhead doors for natural airflow
  • TONS of parking
  • Physical Therapist on site
  • Registered Dietician on site
  • Weekly meal plans with new recipes in your inbox weekly
  • 8 classes per training day
  • Open gym opportunities
  • Complete personalized program design opportunities
  • Youth training 
  • 2 new showers
  • 5 brand new sleds
  • 10-15 feet between clients for social distancing
  • Livestream zoom + recorded training sent to you daily
  • Safe circuits worked back into our group personal training
  • Same great team, same great people

I am sure there are things I am missing! We are excited and we hope you are too. We know many of you are feeling ready to return to training in person once this move takes place.  Keep your head up! Movement matters! Your mental health, physical health and emotional well being matters. We cannot keep pushing out the day we get back to taking care of ourself. This pandemic is here to stay for a bit and there is only one person who can take the action to get started again whether that is virtual or in person! 

How are you going to make it happen?

Coach Meagan

Our Mission Statement

“Strength training is the fountain of youth” 

Dr. John Rusin

Whoa! That is powerful and I couldn't agree more with that statement. Our mission statement naturally grew on us over the last couple of years so this quote really struck me in the feels. Our mission statement is

We help people age with grace so they can continue to do the things that they love to do and the things that the need to do as they mature

Think about that person you know who is always taking care of an ailing parent, heck maybe that person is you. It is a painful experience. It hurts to watch someone you love physically deteriorate beyond their control before your very eyes. 

Think about that person you know who took a fall after age 55 and their life was changed forever. Frail bones, weak joints and untrained bodies do not recover well.

Think about the person you know who had their independence ripped from them way too young because of some sort of accident or fall.

It happens every day and we all know someone in that boat. What is making YOU different? How are you setting your kids or family up to not have to worry as much about you aging. No one is getting out of here any younger and we have time NOW to take it seriously. 

In my 8 years of coaching and thousands of clients coached I cannot think of one single time where we were not able to help someone. We have seen clients 150 pounds overweight. We have seen clients who were amputees. We have seen clients unable to get on the floor. We have seen marathon runners and every injury you can think of! Frozen shoulder, bursitis, arthritis, back surgeries, knee and hip replacements and everything in between.

Everyone has a starting place and the only thing standing in your way from a healthier and stronger version of yourself is doubting you in the mirror. 

Give me a call, shoot me a text, send me an email! Let me help you BELIEVE in you again.

Meagan Sbat

603-344-2651

Meagan@getfitnh.com


The scale isn’t the only tool in the toolbox

What are you looking at? 

THIS is a client who started training with us about a month ago. The first picture is the clients initial body scan. The second picture is their body scan 4 weeks later.

Make your own observations and meet me underneath the picture where i explain what happen on the scale with this client...

Okay so this client came up on her monthly weigh in, jumped on the scale and immediately felt DEFEATED. She had gained 0.6 pounds. You can imagine how unbelievably irritating this is for a client who just started a training program, has showed up everyday, worked her butt off and changed some nutritional habits..

0.6 pounds up. She was not happy. I encouraged her to jump on the Fit3D and just see if there was a change from her first scan to second scan...You can see it for yourself in the scan, but check this out...

Guess how she felt after seeing THESE numbers? PUMPED. So pumped. Do you see where that 0.6 pounds went? MUSCLE. 

Dude! These are results. These are incredible results. This is four weeks. This is not even 16 training sessions in. Results. This gave her the juice to keep going. 

How many of you have worked hard at something for 4 weeks and watched stubborn scale and just tossed the towel in? 

Count me in there! I have absolutely done this. Our expectations for ourselves are TOO HIGH! First of all, let us remember that losing 1-2 pounds per week is healthy and sustainable weight loss.

And second of all, let's remember that the scale is not the only measuring tool available to us. Aside from the scale and the Fit3D, we can see how our clothes are fitting, how we are feeling, how is our energy, how are we sleeping. Cut yourself some slack. If you are doing the work consistently  then results will come. If you feel like you are doing the work and nothing is happen you have a whole team of coaches ready to leap and find a way to make it happen.

You got this,

Coach Meagan

7 Habits of a Healthy Person

7 habits of a healthy person

  1. Eat a quantity controlled “diet” With emphasis on  whole foods that equate to protein, fats and carbs. And don’t forget to enjoy 1-2 free meals to keep yourself sane!

  2. 7-9 hours of sleep

  3. Move your body mindfully every hour. Meaning if you are at a computer or desk all day, get up and go for a walk every hour. Do not spend 8 hours on your tail. 

  4. Invest 10 minutes daily on body maintenance! Stretch, foam roll, etc

  5. Strength train a minimum of 2x per week

  6. Cardio 2x per week 

  7. Breathe, meditate and show gratitude! 

Which habit do you need to focus on this month to get you closer to your goals?

Coach Meagan

Meet Laura, our Registered Dietician at Get Fit NH

We are so excited to build our results force! When we went to the drawing board we had many different professions in mind for our ideal health center.  Housing a Registered Dietician (R.D) was at the top of that priority list.

Get Fit NH coaches are well versed in nutrition and basic nutrition coaching, but an R.D can take that way further than we are able to. 

BONUS: They can also bill insurance companies for their services! 

So without further to do, please welcome Laura to the family!

Laura is a Registered Dietitian who believes that it is never too early or too late to focus on improving your health. She understands that each person is unique and has individualized nutritional requirements, needs, and personal goals. She enjoys getting to know each patient, and focuses on their strengths, working side by side with them to create a realistic, tailored plan that provides them with the tools and support needed to reach their goals.

Laura earned a Bachelor of Science degree in Human Nutrition and Dietetics at Indiana University of Pennsylvania and then went on to complete her dietetic internship at The University of Massachusetts, located in Amherst, MA. After becoming an RD and spending 3 years working with athletes, she went on to fill the requirements to become a Certified Specialist in Sports Dietetics (CSSD). Laura has experience working with individuals of all ages in both individual and group settings. She specializes in performance nutrition for athletes, pediatric and adult weight management, diabetes management, food allergies and intolerances, and disease prevention counseling. Her personal philosophy is that foods rich in nutrients are the powerful foundation of a wellness plan and become part of a sustainable lifestyle through credible information, practical solutions to eating concerns, and keeping food fun and interesting.

Besides nutrition counseling, Laura also offers metabolism testing, body composition testing, and food sensitivity testing. Visits are covered by most all major health insurance carriers. Contact Laura today at lascenzi@nimrd.com 

You can also check her out on Facebook here 

Are all Calories Equal?

By now you all know about calories. We as coaches have talked about it and every time you look at the back of a food item you see the nutrition label. But what do those calories really represent? Are all calories equal? Hopefully by the end of this blog you will have a better understanding about nutrition and the importance of the calorie. In essence calories are your body's energy source to help keep it running at an efficient level. Which is why when you don’t eat for an extended period you feel tired, lethargic, and sometimes lightheaded. Eating is necessary for our survival, but it also affects our health.

Back to the original question, are all calories equal? Well yes and no. For example if you were trying to lose weight, you would need to be in a calorie deficit. If you had a fast food McDonald’s meal everyday for a month while adhering to a calorie deficit, you will still lose weight. Same thing if you replaced that McDonald’s meal with a healthier alternative like say a chicken salad or something. At the end of the day when you are counting calories they are just that, calories. As long as you are managing your calories to get your desired results you can lose or even gain weight regardless of where those calories are coming from. 

Now before you get the wrong idea or get carried away, no, calories are not equal when it comes to health, body function, and performance. Your body is a very complex system and is constantly working to keep you functioning at a healthy level. So imagine your body as a well-oiled engine of an expensive sports car. You want to make sure you take care of it with the best oil as opposed to some cheap oil. In this instance your food is the oil. If you decide to eat more “junk” food and processed food than you will perform and feel just like that, junk. Your engine will not run at an efficient level and you won’t have the energy to perform. Now if you ate more organic whole foods, you would be fueling your engine with the best oil. Fueling you with energy and allowing you to perform at a high-level. 

Yes calories are just that, calories when you are counting them in a calorie deficit or surplus. But it goes back to that old saying, you are what you eat. If you see someone who is full of energy and enjoying success, it is probably because they are eating the right foods in the right amounts. As opposed to someone who is eating junk and never has the energy to get going or motivated. Now I ask you this question, what fuel are you gonna put in your engine? 

Coach Dylan

The ZigZag Method

I’m sure by now you all know that in order for you to lose weight, you must be in a calorie deficit. I know I have talked about it as well as other coaches, because it really does come down to nutrition in regards to body composition. So yes, being in a caloric deficit will help you lose weight. But did you also know that staying in a calorie deficit for too long can actually hurt your weight loss goals? 

I know it looks like I am contradicting myself here, but let me explain a little further. If you were to stay consistently in a caloric deficit day to day, week to week, you will definitely lose weight. However by doing so, you will also affect your BMR. BMR stands for Basal Metabolic Rate, which represents how many calories you burn at rest. By being in a calorie deficit for an extended period of time, your body will recognize you aren’t getting enough food and lower your BMR. Making it harder to burn calories and lose weight. Resulting in you hitting a plateau.Which may cause people to further decrease their calories, which is the worst thing you can do. 

In order to combat this, you can use the Zigzag Method. You do this by cycling your caloric intake. So if you are trying to lose weight, you will be in a caloric deficit for four to five days. Followed by normal caloric intake for two to three days. By doing this you will give your body time to adjust your metabolism with your diet. Yes you may go up slightly when raising your calories back to normal, but it also helps bring up your BMR before you go back into a caloric deficit for the coming days. Think of it as 2 steps forward, and 1 step back. This is one of the most effective ways to lose weight and keep it off. But as I said before, you want to make sure you are working out and doing some form of weight training. As well as getting adequate amounts of protein. That way the weight you do lose is fat, and not precious muscle tissue. So make sure we Zig, then Zag. 

Coach Dylan

Working against the average

The obesity rates in our  country get scarier and scarier every single year. 46% of adults in America are obese and 20% are our children are obese. The list risks, diseases and pain that come with obesity is quite lengthy and honestly heart breaking. Heart disease, diabetes, joint pain,  high blood pressure, stroke, quality of life, poor mobility...the list goes on and on and it is downright scary. 

The national average for weight gained October through December is 10 pounds. We all know how hard it is and how much dedication and commitment it takes to lose 10 pounds. Pair that 10 pounds with the COVID pounds many gained and we are looking at an increase in that national obesity percentage as the years go on. 

Many of you reading this train with us, many of you don't. Regardless, I encourage you to keep reading...

Let's talk about how strength training affects fat loss first. Those of you training with us or consistently partaking in a periodized strength training program are on the right track. YOU are burning calories at rest, because yes in order to rebuild the muscle fibers  you are tapping into each training day it takes energy (aka calories) as your body internally works hard to repair those fibers. Strength training and moving your body is a great place to start, but it is not the complete solution. How you move your body will positively impact your quality of life, your fight with aging, your mobility, your independence, your ability in all aspects of your life, your mental health. It will also compliment your fat loss, but there is more...

And that  is the part that makes us want to X out of the screen. Don't. How we are fueling our body has EVERYTHING to do with the number we are seeing on the scale. It has everything to do with obesity rates. We need to stop blaming life for how we are feeding ourselves. Here are the top 5 excuses we hear when it is time to face the music...

  • I don't have time.
  • I don't like cooking (or vegetables) 
  • It is so expensive
  • My kids eat it (I'm sorry did you see that 20% number??)
  • My spouse eats it

Look, this isn't a judge fest. I 100% understand every single one of those things, but when it comes right down to our health we have to call it what those are and those are excuses. 

Excuse #1: There are many ways we can find time. Here are three ways

  • Stop scrolling social media and checking your email 400 times a day
  • Shut the TV off and stop binging on Netflix shows
  • Use the same hour you typically use for training on a Wednesday or weekend day to prep and plan

Excuse #2:  I hate cooking. Hate it. But me and you both have a life time of eating ahead of us and a laundry list of things we don't like to do that we have to do...so tough tooties! Here are three ways to make cooking less of a chore. 

  • Crockpot. 
  • Instapot 
  • Meal plan and work in the left overs

Excuse #3: Expensive? Maybe the first round as you stock up on things that you have never had in your pantry or fridge. Here are two ways to cut the cost.

  • Stop buying organic everything​​​​
  • Buy in bulk and freeze
  • Make a meal plan and stop throwing food away!
  • Bonus reminder: Take out is expensive.  

Excuse # 4&5: Someone else in your household eats it. Yes, I get this believe me. Here is what I have found to help..

  • Put their snacks in cabinet you don't have to open or a section of the fridge with something in front of it
  • HAVE THE CONVERSATION WITH YOUR PEOPLE AND ASK FOR HELP! Decent human beings want you to be healthy. Tell them WHY this is important to you and let them help you!
  • Keep posts it around or notes around with your goals in front of you

I know this is hard. I am not saying anyone is this super hero that doesn't want to live the life of donuts and reeses. That sounds pretty great and no one says you cannot have those things 1-2 times per week. Obesity is hard. Heart disease is hard. Diabetes is hard. High blood pressure is hard. Mental health struggles are hard. Being in pain all the time is hard. Lack of independence is hard. Lack of confidence is hard.

YOU MATTER! You cannot put a number on your investment in yourself, your body and your health.

Make it happen, 

Coach Meagan  

White Tissue VS Red Tissue

White tissue vs. red tissue

What's the difference and why does one take longer to heal than the other?

If you ever hear the phrases “white tissue” or “red tissue” all it's referring to is a very basic classification of things like muscle (red tissue) and things like tendons, ligaments, and cartilage (white tissue).  Red tissue is red for the most obvious reason you can imagine...increased blood flow, whereas white tissue has less blood flow.

Now you may be thinking “why is this important to know?” there isn't a ton that is applicable as much to you guys as clients.  However the main reason I wanted to bring this up is just some understanding from an injury standpoint.  More serious injuries often occur at the white tissue (ACL tears, MCL tears, meniscus tears, ect.) and take longer to heal.  This happens for a few reasons;

  1. White tissue is often taking all the force for muscle activity. 

    1. Think about it, how often to you hear “torn quad muscle” or “torn calf muscle”, you don't, you always hear “patella tendon injury” or “torn achilles” things along those line.  Thats because, in the calf for example, that large muscle attaches to a tendon that at its narrowest point probably has about the same diameter as a quarter.  That is most often the case for most of the similar connections in the body.  

  2. White tissue has less blood flow.

    1. We said above that red tissue is red more so because of the increased blood flow, this is a large reason a pulled muscle will recover relatively quickly.  Whereas a sprain often takes weeks to heal based on severity. 

So if you have a sprain, are dealing with a meniscus tear, ect.  Give it some time, it will heal, it just takes a little longer. 

Coach Adam

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