Packing the Shoulder

Unfortunately, shoulder issues are all too common.  Many shoulder issues can be related to poor posture.  Therefore, it is important to learn how to “pack your shoulders” in order to protect the shoulders and put them in optimal position.  By packing the shoulders it places the head of the humerus (upper arm bone) in the most centered position of the socket. When the shoulder is not properly aligned it causes stress on the muscles and they become shortened.  The human body is fantastic at compensating. Despite having misalignment, your body will usually continue to perform what you ask of it. When you learn how to pack the shoulders before an exercise the stabilizers of the shoulder are activated.  This allows for better movement patterns. You can pack the shoulders by bringing them down and back. This allows the shoulder blades to rotate down and come closer together. Packing the shoulders is important in just about every upper body exercise.  Some examples are pushups, rows, overhead pressing and chest press. You may hear the coaches tell you to keep your shoulders out of your ears and avoid shrugging. This helps reinforce proper position for the shoulders during each exercise. Often times when we perform planks or pushups we are not focused on our shoulders.  We are more concerned with just keeping our body up.

 The following videos show what it looks like to pack your shoulders during a plank and pushup hold. Remember, if you are allowing your shoulders to roll forward you are causing excessive stress on the muscles. If you have any further questions regarding your shoulder position please do not hesitate to ask one of the coaches

Do You Have A “Bad Back”?

Do You Have a “Bad Back”?

It is not uncommon for people to experience low back pain sometime in their life.  However, because the human body is so complex, the problem area is generally not where the pain seems to point.  Unless you have disc herniation or fractures it is important to look at other areas of the body to reduce the low back pain.  It is important to understand the function of the low back, or lumbar spine.  Physical Therapist, Gray Cook, promotes the Joint By Joint Theory.  This theory states that joints alternate between mobility and stability as their primary functions.  The lumbar spine primarily serves as a set of stability joints. The thoracic spine (upper back) and the hips are joints that are meant to provide mobility.  When these joints are no longer as mobile as they should be then stress is placed on the low back and core stability is compromised. The low back muscles tend to be overactive and overworked because the glutes, hamstrings and abs are not being used efficiently.  Often times we are not using our glutes therefore the hamstrings are working overtime. Not only do we need to focus on increasing our mobility in hips and thoracic spine, but we also need to work on core stability. You can’t work on one and not the other or else the problems will persist.  Here are some suggestions on exercises you can perform to increase mobility and stability:

Mobility:

-Use foam roller or lacrosse ball on glutes and hamstrings

-Pinwheel or Pigeon Stretch

-Foam roll upper back

-Bretzel Stretch

Stability:

-Planks

-Deadbugs

-Birddog

-Leg Lowering

If you are experiencing a “Bad Back” talk to the coaches at GFNH so that we can help you determine the best exercise to promote mobility, stability and function.

-Coach Erin

Transform in 4 is HERE!

We are excited to team up with Dean and Nancy Carlson again over at Cr8 Health & Fitness for our FINAL nutrition challenge of 2019! That is crazy talk! 

I am going to attach the link to the FULL blog written by the Carlson's to explain the excitement, but first let me tell you this...

I have looked through these recipes and they look delicious! The meal plans, grocery lists and recipes are done for you so take the guess work out. The Facebook group support is there for you. Your coaches are there for you and this time there are prizes for winners so let's do this thing! 

Click here for full blog with the sign up link!

Get Fit NH Teams up with Intuitive Touch Massage

I had the absolute PLEASURE of meeting Stephanie Jefferson, owner of Intuitive Touch, a couple of weeks ago. We talked about referring to each other to keep our community a happy and healthy place.

I was SO hoping that she would be able to convince one of her massage therapists to come on site once a week to do massage, but they are pretty comfortable up there on Chennel Drive. She did agree to give Get Fit NH active clients a $10 discount on any service, which is a fabulous perk.

 So, if you are in need of a massage (who isn't) then give them a ring and get your massage booked or check out their online booker here. She has a list of all active clients so you just let them know we sent you and you save - score! 

Ski, Skate, And Shred Class Coming Soon

Ski, Skate, and Shred Seminar

Winter is right around the corner; while this may not be the best way to start this announcement off…it is indeed the case!  With that comes all the activities that can make winters in New England awesome! That’s why Coach Adam and Get Fit NH will be offering a 6 week Ski, Skate, and Shred class!  This class will be aimed at helping to create balance, and other forms of dynamic strength and stability that are aimed specifically towards winter sports.  


The smaller class size will enable use to implore different techniques, exercises, and patterns than in a large group setting.  These will be aimed at making you as prepared as possible for winter activities. Some of the things we will be working on will aim to:

  • Create more balance on your skis.

  • More control and body differentiation.

  • Single leg stability and strength.

  • Active mobility increases in order to remain strong in these positions

  • Increases in lateral power

  • Core strength and control

  • Learning how to absorb and control larger forces

    • ^ An absolute MUST for anyone who skis or boards on anything that is not totally flat terrain, especially those of you who like woods or glade skiing. 

I have skied and skated for most of my life and that along with the principles that will be implored in this class will help you to have your strongest season yet.  While also helping drastically decrease your risk of injury when you do get outside in the coming months. 

Here are the details:

  • Where: Get Fit NH

  • When: Saturday mornings from 8-9am

  • How long: 6 weeks beginning Saturday November 9th

    • With the exception of the weekend after Thanksgiving

      • No Class will be held 11/30/19, the final 3 weeks will resume the following Saturday morning (12/7/19). 

  • Who can join: Anyone, Get Fit NH clients and non-clients are both welcome to join us!

  • Cost: $139 for the entire 6 week class.

    • (Alternate arrangements can be made if you know ahead of time you will be away for multiple classes)

To Sign Up Click HERE!

Charity Training Azimuth Check Foundation

Azimuth Check Foundation helps heroes find their way by providing injured veterans and first responders challenging year-round athletic activities that creates wellness in an atmosphere of camaraderie.

This organization is near and dear to my heart. On Wednesday, October 23, 2019 at 5:30pm we will host a charity training right here at Get Fit NH. We are hoping the weather is kind enough to allow us to play outside as this will be training will simulate a Marine Corps "Combat Fitness Test"

But don't freak out! This training can easily be modified to accommodate your fitness level. As you know we are pro's at personalizing training to YOU and this training will be no different, I promise! 

We are welcoming Get Fit NH, their guests and the general public to come out and raise money for a fabulous organization. You can read more about their mission here.  The cost for this event is $10 and 100% of donations will go to Azimuth Check Foundation.

Let us know you are coming by responding to our Facebook event here

Coach Meagan 

Practice Mentality

I am sure by now everyone knows I am a big fan of kettlebells. I have been working with them for many years now and still have a lot to learn with them, which to me is very fun! The first thing I noticed learning to use kettlebells was every teacher I have had always called it kettlebell PRACTICE. It was said a lot over and over again and eventually I had to ask why this is the term used, and this is what I was told:

“Even a kettlebell master needs to practice too keep his skills sharp. Kettlebells practice is a forever skill not set by a timeline.”

This sentence really hit home with me and opened up my mind. To build good kettlebell skills I need to practice, and that practice will always be needed. I took that mentallity to all of my time in the gym, it was in my head when learning a new skill or movement that it was practice. It helped me stay positive when I couldn’t grasp a new movement right away that it is ok because I am just practicing and eventually my practice will build a great skill!

So if you feel down about a new skill or movement just remember we are just practicing and practice takes time!

-Coach Brian

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