How To Rib Tuck To Improve Core Strength!

Let's talk about a move that doesn't get the spotlight it deserves: the rib tuck. Now, you might be thinking, "Rib tuck? Isn't that some kind of fancy cooking technique?" But here's the thing: in the world of fitness, the rib tuck is a simple but powerful move that can enhance your core stability and posture.

So, what's the purpose of a rib tuck?

  • Core Stability: Rib tucks engage your deep core muscles, those responsible for stabilizing your spine. This can help improve your balance and stability, making your workouts more effective and reducing your risk of injury.

  • Posture: Rib tucks can help correct a common postural issue: flared ribs. This is when your lower ribs jut out in front of your body, often as a result of weak core muscles or too much sitting. By tucking your ribs, you align your spine and engage your core, promoting better posture.

  • Breathing: Believe it or not, rib tucks can even improve your breathing. When your ribs are flared, your diaphragm (the main muscle of breathing) can't function optimally. Tucking your ribs allows your diaphragm to move more freely, enhancing your breathing efficiency.

So, how do you do a rib tuck? It's simple. Stand up straight, then imagine you're trying to tuck your lower ribs into your front pockets. You should feel your core muscles engage and your spine align.

Remember, the rib tuck might not be the flashiest move in your fitness repertoire, but it's a crucial one. So, give it the attention it deserves. Because a strong, stable core isn't just about six-pack abs. It's about the subtle moves that make a big difference, too.

Check out this quick demonstration of what we often see and how to correct it!

Let’s Talk Supplements

You’ve probably noticed the new supplement line so let’s talk about what we have and why you may need to supplement. First and foremost, let’s remember that supplements are exactly THAT! Food first, supplement to fill the gaps!

Let’s go right down the line of what we have!

  • Protein powder: I’m willing to bet MOST people are not getting enough protein. Do the math yourself and multiply 0.8 x your body weight. That is the MINIMUM amount of protein you should be eating. If you struggle to hit that then it is wise to supplement with a protein powder. Only 120 calories and 20 grams of protein! We have vegan and whey to accommodate different food sensitivities.
  • Collagen: If you’re not supplementing with collagen then you are SERIOUSLY missing out. Collagen helps maintain elasticity and keeps our bones, joints and tendons STRONG. Collagen is not flavored and can sneak into any beverage. It dissolves beautifully into hot coffee or adds to a shake that you may already be drinking. Sometimes I add mine to a flavored Propel water and shake it up. An EASY 18 grams of protein and only 80 calories. It also does wonders for hair, skin and nails. If you want to stay youthful then take collagen.
  • Greens are another wonderful supplement IF you don’t eat your veggies or have a colorful plate! There are 4-5 servings of fruits and veggies in just one scoop. The flavor is delicious too! Does NOT have the powdered broccoli taste like other greens.
  • BCAAs or Branched-Chain Amino Acids, are the building blocks of protein. They aid in muscle recovery post-workout, reducing muscle soreness.
  • Muscle Growth: Leucine, one of the three BCAAs, stimulates muscle protein synthesis, which is the process of making muscle. Energy Boost: During intense workouts, your body uses BCAAs for energy, helping you train harder for longer.

The taste testings of our new supplements have been a major hit! Give them a try!

Coach Meagan

Improve Your Workout Comfort with This Quick Tip!

Do you ever find yourself straining your neck during exercises like hollow body holds or leg lifts, where your head is lifted off the ground?

I have a quick tip for you that might make a significant difference next time you’re working out. Try pressing your tongue to the roof of your mouth while simultaneously tucking your chin to your chest. You’ll be surprised at how this simple adjustment can alleviate strain and discomfort.

By pressing your tongue against the roof of your mouth, you prevent yourself from locking your jaw or straining your scalene muscles, leading to a more comfortable and effective workout experience.

Give it a try during your next session and let me know if you notice the difference! I’m always here to help with any questions or feedback you may have.

Wishing you happy and pain-free workouts!

Coach Meagan

Prioritize Your Bone Health: Tips to Prevent Osteoporosis and Build Stronger Bones

Let’s talk about something that’s often overlooked in our fitness journeys:
our bones. Now, you might be thinking, “Bones? Aren’t they just… there?”
But here’s the thing: your bones are living, growing tissues that need just as
much care and attention as your muscles. And one of the biggest threats to
your bones? Osteoporosis.

Osteoporosis, a condition that weakens your bones and makes them more
prone to fractures, is a silent enemy. It can creep up unnoticed until a
sudden fall or even a sneeze leads to a broken bone. But here’s the good
news: osteoporosis isn’t inevitable. There are steps you can take to prevent
it, prolong it or at the very least improve your overall bone density.

  1. Strength Training: Lifting weights isn’t just for bodybuilders. It’s one of
    the best ways to stimulate bone growth and increase bone density. So,
    pick up those dumbbells and show your bones some love.
  2. Calcium and Vitamin D: These nutrients are essential for bone health.
    Calcium builds strong bones, while Vitamin D helps your body absorb
    calcium. So, fill your plate with calcium-rich foods like dairy, leafy
    greens, and fish, and get some sunshine to boost your Vitamin D

Remember, your bones are the framework of your body. They support you,
protect your organs, and enable you to move. So, take care of them.
Because a strong body isn’t just about muscular arms or a flat belly. It’s also
about strong, healthy bones.

Check out this video where we dive a little deeper into the risks, preventative
care and reality:

The Powerhouse of Your Body: Core Exercises Unveiled

Let’s dive into the world of core exercises. Now, you might be thinking, “Isn’t that just a fancy term for ab workouts?” But here’s the thing: your core is so much more than just your abs. It’s the powerhouse of your body, the epicenter of your strength and stability.

Core exercises are those that target not just your abdominal muscles, but also your lower back, hips, and even your glutes. These muscles work together to support your spine, maintain your balance, and power your movements.

Think of your core as the trunk of a tree. It’s what keeps the tree upright and stable, no matter how strong the wind blows. Similarly, a strong core keeps your body stable and balanced, whether you’re lifting heavy weights, running a marathon, or simply carrying groceries.

Core exercises are not just your classic plank or even crunches! The key to effective core training isn’t just about doing a bunch of ab exercises. It’s about engaging your entire core, working all the muscles together in a coordinated way. Every time you do a kettlebell swing, a deadlift, a squat, a split squat, an overhead press, etc you are working your core. It is important to focus on core engagement in every move we do in the gym. 

So, next time you hit the gym, don’t just focus on your biceps or quads. Give your core the attention it deserves. Because a strong core isn’t just about getting a six-pack. It’s about improving your overall strength, stability, and performance.

Remember, every great structure needs a solid foundation. And for your body, that foundation is your core.

The Golden Ticket to a Better Retirement: Strength Training

Let’s talk about something that’s probably not on your radar yet: retirement. Now, you might be thinking, “I’m years away from retirement, why should I worry about it now?”

But here’s the thing: the choices you make today can significantly impact your quality of life in retirement. And one of the best choices you can make? Strength training.

Here’s why:

  1. Independence: Strength training helps you maintain muscle mass and bone density as you age. This means you’re more likely to stay strong, mobile, and independent in your golden years. No need for assistance with everyday tasks like grocery shopping or climbing stairs.
  2. Health: Regular strength training can help ward off many age-related health issues, like osteoporosis, arthritis, and heart disease. This means you’re more likely to enjoy a healthy, active retirement, free from chronic pain and illness.
  3. Longevity: Studies show that people who stay physically active and maintain their muscle mass live longer, healthier lives. This means you’re more likely to enjoy your retirement to the fullest, whether that means traveling the world, playing with your grandkids, or simply enjoying a leisurely walk in the park.
  4. Mental Wellbeing: Regular exercise, including strength training, has been shown to boost mood and ward off mental health issues like depression and anxiety. This means you’re more likely to enjoy a positive, happy retirement.

So, while retirement might seem a long way off, it’s never too early or too late to start preparing. And strength training is one of the best investments you can make in your future self.

Remember, retirement isn’t just about financial planning. It’s about health planning. And every workout is a deposit in your health savings account.

How Strength Training Helps You Resist and Recover from Falls

Let’s talk about an often overlooked benefit of strength training: its role in preventing falls and aiding in recovery. Now, you might be thinking, “I’m not elderly or frail, why should I worry about falls?” But here’s the thing: falls can happen to anyone, at any age, and the consequences can be serious.

So, how does being strong help?

  1. Improved Balance: Strength training, especially exercises that work your core and lower body, can significantly improve your balance. This means you’re less likely to lose your footing and fall in the first place.
  2. Enhanced Coordination: Regular strength training can also improve your coordination. This means you’re more likely to catch yourself and prevent a fall if you do start to stumble.
  3. Stronger Bones: Strength training not only builds muscle, it also strengthens your bones. This means if you do fall, you’re less likely to suffer a fracture or break.
  4. Faster Recovery: If you’re strong and fit, you’re likely to recover from a fall more quickly. Your strong muscles can help protect your body from injury, and if you do get hurt, they can support you during your recovery.

So, while we often focus on the aesthetic benefits of strength training, let’s not forget its practical benefits. It’s not just about looking good, it’s about being strong, resilient, and prepared for whatever life throws at you.

Remember, every rep, every set, every workout is an investment in your future health and wellbeing. So, keep pushing, keep lifting, and keep getting stronger.

Ultimate Fat Loss Sizzling Summer Slimdown Transformation Contest

You ready for another year of our most popular transformation contest? 

It is always a fun challenge to try and make it just a little better than the year before. We had great success with our checklist challenge earlier this year so we are taking the same tool and adding even more value.

Below you will find 4 different contest tiers to help you decide which level makes the most sense for YOU! The principles are the same across all levels, but the accessibility to more coaching increases as the levels progress.

Wondering what habits we will be pushing?

  • Protein with each meal
  • Veggies with each meal
  • Water
  • Snacking and grazing

We will also be teaching you exactly how to eat in a caloric deficit long term WITHOUT giving up the foods that you love! That's right...I won't be telling you what NOT to eat. I will be telling you what to eat and how to adapt your intake to eat the foods you love too.

We will also be pushing movement (not more training, but more MOVEMENT) outside of the gym.

If you have been meaning to get your nutrition under control and you continue to fall short, not get results or quit then THIS is your opportunity to stop saying no to yourself health! 

  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • 2 semi private sessions* with Coach Meagan
  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • Spots are limited to 10
  • 5 semi private sessions* with Coach Meagan $187 value
  • Coach Ashley's printed Wholey Macro recipe book $25 value
  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • Spots are limited to 10
  • 4 CoolSculpting, EMMS, or cellulite cavitation treatments (learn more about those treatments here) $1000 value!
  • 5 semi private sessions* with Coach Meagan $187 value
  • Coach Ashley's printed Wholey Macro recipe book $25 value
  • Specific meal plan with set calories & protein intake for YOU 
  • Weekly team call (will also be recorded and sent out)
  • Weekly text check in
  • Private Facebook accountability group
  • Printed habit checklist 
  • Styku bodyfat scan
  • Spots are limited to 10
  • *Semi private sessions will be groups of 6 clients or less. We will focus on more personalized training during these sessions to target your specific strength goals. This will also be an opportunity for more one on one coaching in regards to nutrition challenges, mindset challenges and more direct problem solving with some accountability tied to it. Semi private training is  ONLY available on Wednesdays between 10am and 12 pm

    And now for the most popular question...what do I get if I win?

    We will have 3 winners....

    • Most inches lost from waist (abdominal) and  high hip 
    • Most weight lost
    • Most bodyfat lost

    All 3 of these folks will win a Get Fit NH swag bag complete with custom swag and a gift card to treat themselves to a date night with their favorite human. 

    We will use the Styku scanner as our method of measurement.

    Here are the dates you need to know:

    • Start date: Monday, May 6, 2024
    • Initial scans due by: Monday, May 6, 2024
      • You are welcome to scan as soon as your sign up to get a head start!
    • End Date: June 7, 2024
    • Final scans  and physical checklists due by: Tuesday, June 11, 2024
      • We will give them back, but we will have you fill in the numbers from your scan and we will confirm those numbers for all winners
    • All team calls will be Sunday at 10 am via Facebook live. I welcome you to send in questions privately that I can answer or join me live and ask questions in the comments. I will answer all questions and share motivation, tips and tricks every week.
    • All semi private options will be available on Wednesdays between 10 am -11am. Clients who choose this option will be able to choose their time each week. Sessions must be used during the challenge weeks. No sessions will be carried over after the challenge is complete. 
    • All CoolSculpting, EMMS and cellulite cavitation treatments must be used during the weeks of the challenge. No treatments will be a carried over once the challenge is complete

    The Great Fitness Myth: Why Strength Training Trumps Cardio for Fat Loss

    Let’s talk about a common fitness myth: the idea that cardio is the king of fat loss. You’ve probably heard it before. Maybe you’ve even spent countless hours on the treadmill, hoping to melt away those stubborn pounds. But what if I told you there’s a more effective way to lose fat? And it’s not cardio. It’s strength training.

    Here’s why:

    1. Afterburn Effect: Unlike cardio, strength training creates a powerful afterburn effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC). This means your body continues to burn calories long after you’ve finished your workout. In fact, you can boost your metabolism for up to 38 hours after a strength training session. With cardio, the calorie burning stops shortly after you stop exercising.
    2. Muscle Preservation: When you’re in a caloric deficit (which is necessary for fat loss), your body can start breaking down muscle tissue for energy. But strength training signals your body to preserve muscle, even in a caloric deficit. This is crucial because muscle tissue burns more calories at rest than fat tissue.
    3. Body Composition: Strength training helps you build muscle, which can improve your body composition and give you a lean, toned look. Cardio, on the other hand, can lead to a “skinny fat” appearance, where you’re slim but lack muscle definition.

    So, if you’re serious about fat loss, it’s time to rethink your workout routine. It’s time to swap those long, tedious cardio sessions for intense, effective strength training workouts.

    Remember, the goal isn’t just to lose weight. It’s to lose fat, preserve muscle, and create a body that’s strong, healthy, and resilient. And strength training can help you do just that.

    May Pop Up Workout

    Our pop up workouts have been a HUGE hit, especially being at 10 AM and still a ton of fun! We are excited to see you again at this pop up workout! 

     Here are the details and rules:

    • This will require signing up to reserve a spot.
    • The cost to attend will be $10. If you plan to pay on the day of then it will be $15.
    • We will require a minimum of 10 people to be signed up 24 hours BEFORE the scheduled class in order to run it. If we do not meet the threshold then you will be refunded.
    • We will notify you by text and email 24 hours before to let you know if it is cancelled. If you hear nothing, then it is ON!
    • This is open to the Get Fit NH clients as well as the general public. We encourage clients to bring a friend along. 
    • This cannot count as a make up class for Get Fit NH clients. The cost is $10.
    • No shows will not be refunded or credited for future pop ups.
    • Each time you attend a pop up class we will ask you to put the name of a non-profit organization on a paper and stick it in a jar.
    • At the end of the year, we will be drawing a non profit organization from the jar and donate 20% of our profits from the pop up workouts! 

    Join us for a pop up workout!

    • Saturday, May 11th 10-11 am
    • 41 Terrill Park Drive, Concord, NH 03301
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