November 5th was my 1 year anniversary of being back at Get Fit NH. As I look back over the past year, I have mixed emotions. I am thrilled to be working once again with our fantastic clients! It has been so wonderful to see the progress many of you have made. I am also thankful that I have been allowed come along side of you during the challenging times. However, if I am honest, I will tell you that I am less than thrilled with my personal progress. I am so fortunate to have people in my life who encourage me and remind me how far I have come in the past year. I think it is always easier to see the successes in other people and focus on how we feel we have fallen short of our expectations and goals. One of our Get Fit NH Family members, Andrea, shared a quote on Facebook and it really got me thinking.
“When babies take their first step and then fall on their bottoms, we praise their first step. We don’t criticize their fall. I think we adults could learn a lesson here…we spend more time criticizing our falls and not enough time applauding our small steps.”
Over the past year I have lost 40lbs but I tend to beat myself up that it has not been more. I focus on how I have fallen on my bottom so many times. I would venture to guess that I am not the only one that has this thought process. When I take the time and focus on the small steps I realize the progress I have made. I am able to pull my knees all the way in and end with my feet flat when I do Knee Grab Abs. It is a small step that could easily be overlooked but I remember how challenging and uncomfortable that exercise was when I had an extra 40lbs on my body. My challenge for you is to praise yourself for the small steps and not focus on the fall. We all fall but we have a choice to get back up! If you need help focusing on your small steps, your coaches are here for you! You may not see your progress but we do and we are more than happy to remind you of it!
Keep making it happen,
PUMPED! That is the first word that comes to mind when I think about the new program we are rolling out in 2020. It is called The Milestone Club. Before I tell you what it is all about let me give you a bit of a backstory on why we have created this program.
Get Fit NH has been my home for the past 7 years. For the last 7 years we have experimented ways to set goals and FOLLOW THROUGH on those goals and BE ACCOUNTABLE to those goals in a group setting. It has been a learning experience and with learning experiences comes many failed attempts. I am so confident in this system, because we have successfully added the show up, step up, stick it up cards into our culture. They have been successful for years which is why I have faith in the Milestone Club cards.
So let's talk about what is on the Milestone Club card...in a group setting we all have different goals. Some people want to lose weight while others wants to gain. Some want to gain strength while others are looking to build huge muscles! So to accommodate everyone this is what we got
Weigh in: Every month one of the coaches will pull cards and will hunt you down to weigh in
Goal for next month: This section is for a weight related goal where you will set a goal to lose, gain or maintain for your next weigh in. This will help us, help you set a realistic goal and hold you accountable.
Attendance this month: One of your coaches will pencil in how many classes you made that month
Goal for next month: This section is attendance specific so that you are motivated to get to the gym on Friday nights or cold mornings when it is really hard to get your butt in gear. We understand you can't account for everything, but we can still set goals!
Training "win" this month: This is where you will record what you are most proud of from your training this month. Could be your first jumping chin, first push up, deadlift record. Could be getting up off the floor with no pain or a 5K record.
Goal for next month: This is a training specific goal! So maybe last month you did your first jumping chin so this month your goal is to do 3.
Nutrition focus: This is a nutrition goal to focus on for the month. Could be water intake, no snacking, veggie focus, etc
We can help you set these goals. At the beginning of every month we will pull these cards and make sure you fill them out. If you don't you will get a love note to get you back on track. Your coaches will check in with you half way through the month to see how you are doing.
We have a filing system ready to go. Each class will have their own folder to store their card so we can pull them and complete them in the group. The only person who will see your card is YOU and YOUR COACHES. Everyone is here for themselves and to be the best version of themselves.
This system will help us with our accomplishment board you see on the wall. When you meet those goals or you have a great win then we will encourage you to put it up and celebrate. Progress is beautiful and results are exciting!
Everyone who meets a monthly goal (weigh in goal, attendance goal or training goal) will be put into a drawing to WIN a gift certificate to get a massage at Intuitive Touch in Concord. If you meet all three goals you set then your name goes into the drawing THREE times.
BOOM baby. Now tell me how excited you are for this program????
Thanksgiving is just around the corner! Our schedule will be as follows for the week of November 25th:
Monday, November 25th: Full Training Schedule
Tuesday, November 26th: Full Training Schedule
WEDNESDAY, November 27th: Full Training Schedule
Thursday and Friday: CLOSED
Saturday, November 30th: Post Thanksgiving World Famous Pies Off Thighs Training right here at Get Fit NH at 9 a.m
For those of you who have never experienced Pies Off Thighs....
This is where we invite EVERYONE to come to do one big training session! There will be sweat, chaos, laughter, more sweat, maybe some whining and lots of friends! Please feel free to invite any guests to join the fun!
I promise I am not trying to be morbid, by sharing these facts. I ready a disturbing fact that I don't think gets talked about enough so let's talk about the uncomfortable stuff that matters...
This is a chart I came across that talks about the ten leading causes of death in 2016 for all ages groups. I noticed that at age 45 and up the top three are just about the same..
1.) Malignant neoplasm which is some form of cancer
2.) Heart disease
3.) Unintentional Injury
I want to dive into number 3. I understand that 1 and 2 can be genetic and it truly breaks my heart to see anyone have to face these.
What is an unintentional injury? This was defined as a motor vehicle accident or a fall. Sometimes there is little we can do about motor vehicle accidents- we cannot anticipate those or plan for that, but what about falls?
You can probably bet that in your life time you are going to trip which very well could lead to a fall. Are you prepared to take that fall and recover from that fall? Are you maintaining your bone density as your mature to be sure that you have a fighting chance against breaking something? Are you strong enough to get up off of the floor? Are you quick and agile enough to catch yourself from falling in the first place?
How about your loved ones?
This is a scary statistic. Over 160 THOUSAND deaths in 2016 from unintentional injuries. I understand that the day in and day out exercise may just be part of your routine now, but this is a great reason to keep going and a great reason to encourage those around your to start or keep going. Exercise is SO much more than just losing weight. Your strength and your ability could save your life.
Keep making it happen,
I want to take a few minutes to praise the incredible team we house here at Get Fit NH. There is SO much that happens off of the coaching floor that goes into making the doors stay open and our reputation thriving. I absolutely DO NOT take for granted the hard work these people put in to make Get Fit NH what it is.
The accountability, the follow up, the success sessions, the encouragement, the letters, the blogs, the videos, the training program, the deep cleaning and organization, the phone calls, the paperwork, the systems, the contracts, the inventory ordering, the stocking, the creativity, the early mornings, the late nights...that is a taste of what happens off of the training floor and the reason why we are so lucky to have the incredible team that we do. They pour their heart and soul into this and I am so forever grateful to have them on this team.
Thank you Adam, Erin, Dylan, Deb and Sarah!
We also want to wish Brian well on his new adventure where he will be closer to his girlfriend in Boston!
Why if out-training your nutrition is your goal…it's probably not going to happen.
I talked about this subject recently in a why Wednesday but if you did not see it, here is the crux of it. It all comes down to how much your body can actually take when it comes to exercise. You may have read or heard about the story that came out a few years ago now about Michael Phelps. That he had to eat some ridiculous amount of calories per day, if I remember correctly it was something like 10,000 calories a day. It was crazy, things like 5 mcmuffins and pancakes for breakfast with a whole host of other stuff (most of us couldn’t even eat that many calories in a day unless we ate literally nothing but ice cream all day long, they maybe. Just for reference, that's about 8-10 pints of Ben and Jerry’s ice cream in one day, I don’t care how big a sweet tooth you have, that would be hard to do).
We hear stories like that and we know that exercising requires energy (calories). So obviously we get to the point where you think “well I can eat more because I exercise” which in some aspects is ABSOLUTELY CORRECT, HOWEVER!!! That quickly devolves into “I went to the gym today so a whole pizza and beer for dinner it is!”. Here is the problem with that, a large pizza probably contains 2000-3000 calories on its own, that would take 2-3 training sessions to burn off (for your average person).
Someone like Michael Phelps has a training session something like:
1.) Wake up: long run
2.) Strength and conditioning work
3.) Hours of pool work, finishing up with some sort of cool down work that would probably be a full workout for most of us.
He’s been training that way for 5-10+ years, he can eat that many calories (needs that many calories) because his body is so far adapted to exercise, it can actually burn 8000 calories in one day (you probably would burn about 3000-4000 running a marathon).
This is why it's so important to work both sides of the equation, exercise and nutrition, because if your goal is to out work your nutrition you are probably not going to be able to keep up that level of activity. Or after a couple weeks you’re going to start finding yourself with nagging injuries that won't go away, or major ones, which is going to force you to step back, which will just compound the problem you are having. Unless you are a super high-level athlete there is no “eat whatever you want and still burn it off”. Sorry to say, this is something that I have had to come to grips with myself.
One other very important thing, for reasons that I’m not going to get into in this blog (the explanation could go on for pages) hyper limiting calories does not work either. I don’t want anyone going away from this blog thinking “ok so I'm going to have a can of Tuna and an apple a day and I'll lose 10lbs by the end of next week!” It just doesn’t work that way so please don’t attempt it. This is just to put some numbers in perspective!
I am so excited about this! Mae Lynn, the director of Right Fit Fitness, has designed some really cool apparel for Right Fit Fitness. We are excited to share this with you for many reasons. The first is that the design and slogan is super powerful. Allow me to explain it...
On the t-shirts the logo and slogan are big and bold right on the front of the shirt. The sweatshirt the logo is big and bold on the back of the sweatshirt, with the Get Fit NH logo on the front and a the puzzle piece on the sleeve.
The puzzle piece logo represents our community of autistic people who need a place to fit in. Our goal and purpose of Right Fit Fitness is to create a community and an opportunity for adults with autism. The Autism Fitness Certification gives you the tools to work with all ages, but Right Fit Fitness is focusing on adults for now as life after school is a lonely world.
The slogan, "Get out, Get strong, we GET you" is SO powerful. We want people with autism to have the same opportunities that anyone has. Strength is critical regardless of diagnosis and we understand we need to create an environment that works for them, not us.
Now here is the part I am most excited about...
Best Buddies has played a generous role in getting Right Fit Fitness recognized. We are going to donate 10% of all apparel profits to Best Buddies as a token of our appreciation. We look forward to continuing to build a relationship with Best Buddies so that together we can build an INCLUSIVE community.
You can order your t-shirt HERE
You can order you sweatshirt HERE
Keep making it happen,
Coaches Meagan and Mae Lynn
I can't believe we are already talking about this! A few of you have asked me so I suppose now that it is November I have to address the topic of SNOW!
I love NH and I love all of you and I love snow. I don't love single digit temperatures, though! Most of us grew up in New England and learned how to drive in the snow and slippery conditions. The scary part is that not everyone on the road learned how to drive in those conditions and not everyone cares! Crazy, I know! Your life, my team's life, my life and all of our families are far too important to take a chance when the weather is extra slick.
In the rare event that we close for snow, we will send out an all-hands emails by 4 a.m for morning classes and by 3 p.m for evening classes. You can also find this information on our blog and on our Facebook page. We will let you know as early as possible so you can snooze your alarm or go straight home after work.
Thankful for all of you and your understanding when we have to make these tough decisions!