Dean
Dean
We had a great response to our High Performance Hips seminar and as promised we are offering an extended workshop starting February 4th.
This 6-week hip health and mobility workshop will take you through the 9 flexibility factors that were introduced at HPH, but even if you weren’t there we want to see you at this one.
If you have ever experienced hip, knee or low back pain then you need to invest in yourself and experience what a difference healthy hips can make. Even if you have never had pain before but you sit all day or you enjoy running then you will also greatly benefit from these 6 weeks.
We will explore how the body compensates for poor movement patterns – ones you might not know even exist. By allowing the body to function properly and not have to compensate you can decrease your risk of injury and reduce pain.
This is a limited enrollment workshop series, so please don’t delay signing up!
Coach Erin
Here is your planner for the last 9 days of our challenge – You Got This!
January 22: Eat Veggies at your first meal
January 23: Share your dinner plans on our Facebook Page or email them to your coach
January 24: Eat only raw vegetables today
January 25: No Caffeine today. – (big culprits: coffee and chocolate)
January 26: Eat 2 cups of vegetables at any one meal (salad doesn’t count)
January 27: Replace your bread/pasta/rice with a vegetable at dinner
January 28: Make a salad a main course for lunch or dinner today.
January 29: Eat lean protein and a veggie every time you eat today
January 30: Don’t eat any “sugar added” foods – check EVERY label
Get Fit NH has been the leader in Group Personal Training for almost 7 years now, from our humble beginnings as a backyard “bootcamp” to now having a world class training team serving clients all over Southern New Hampshire, and even being the official gym of New Hampshire Motor Speedway.
We are working hard every day to help you be the best you can be, and I am pleased to share our latest training offering – Training for Warriors (TFW) Small Group Personal Training
Our large group (Smart Group Training) is as popular as ever, and is arguably the best program of it’s type that can be found anywhere. We continue to work hard to bring you the most effective fat-loss training through this format, and are looking forward to continuing to do so for a long time to come. And while Smart Group helps you lose fat, get lean, and look and feel great, we can only load you up so far.
One of the great benefits of TFW Small Group is the ability to get under the bar and up your horsepower. Some of y’all really enjoy the barbell courses we offer, and this will allow you to do that more often. Foundational in this training will be the deadlift, squat, and bench press.
Another advantage of Small Group is that it is, well, small. Five students at a time will be the limit. This will allow more personal attention from your coach and a laser focused environment. Some of us quiet type of people 🙂 just like that better!
So here is how it is going to work.
We are going to do a small scale roll out of TFW Small Group starting Monday, February 2, 2014.
TFW Small Group will meet at Get Fit NH Concord on Monday and Thursdays at 4:15pm and 5:30pm, mirroring the times of our Smart Group Training. For training Tuesdays and Fridays you get to join back in with Smart Group – giving you the best of both worlds!
We also are keeping the price very low for this intro. For current students the investments is only +$60 over your current contract.
As mentioned before, spaces are very limited. We are taking a maximum of 10 students into TFW Small Group at this time, so please don’t be disappointed, and reserve your spot today. Please fill out the form below, and we will get back to you ASAP. If you have any questions, let us know!
The High Performance Hip Seminar is back by popular demand! We had great success with the seminar
last year so you definitely don’t want to miss it.
Have you ever experienced hip, knee or low back pain? Do you enjoy running? Do you sit a lot during
the day? If you answered yes to any of those questions then you can’t afford to miss the Hip Seminar.
Here is what Jennifer had to say about her experience at High Performance Hips
Hey Erin,
I just wanted to let you know that your hip class was a success for an old lady like me! Frank and I took our first trip on our new (used) Honda Goldwing to Augusta ME this weekend. This is the first motorcycle trip we have taken in 20 years? Anyway, my hip joints had no problems and even swinging my leg over to get on (quite an awkward sight lol!) Thank you! That was 6+ hours on a motorcycle over the weekend. And I even did some exercises in between just to be safe. Wahoo!
Jennifer
You train hard but you also need to train smart and work on areas that may be holding you back from
optimal performance. Hips can be that area for many people.
Mark your calendar for January 21st at 6pm to come learn how the hips affect other areas of your body.
Your hips are designed to move freely in multiple directions. If they aren’t able to move properly then
the body will compensate for it. If the hips are locked up then the mobility will come from the joint
above (low back) or the joint below (knees). Your low back and your knees are not designed for this
stress which can cause injury.
How do you increase hip flexibility? Just stretch, right? It is not that simple. There are actually 9
flexibility factors that we need to address when looking to achieve optimal hip flexibility. During the
High Performance Hip Seminar we will review those factors and work with you on exercises to increase
hip flexibility and decrease pain that may be caused by tight hips. Please wear training clothes and be
prepared to move.
I look forward to seeing you there!
Coach Erin
We have discussed the importance of healthy fats many times, and particularly the health benefits of Omega-3 fatty acids. I personally take a teaspoon of Super-Omega 3 from SFH daily, and many of our clients also enjoy the high quality and convenience of SO3.
Here’s a recap of why we use and recommend this particular fish oil:
SFH is now combining this superior quality product with Vitamin D (1000iu) in one convenient package, as well as increasing the size of the bottle to 8oz from the previous 6oz. That is 45 servings per bottle up from the previous 35.
With a retail price of $49.99 that is an amazing value. You would have to take 11 or 12 fish oil pills to get the same amount of EPA+DHA as you get in 1 TEASPOON of S03, and it would cost you a lot more.
HOWEVER, because we at Get Fit NH have always tried to bring you the best quality at the best value, we are carrying So3+D3 at a price of only $40 per 8 ounce bottle. This is a DECREASE per serving from the previous 6oz bottle. ($0.89 per serving vs $1.00)
You’re Welcome! 🙂
As always, check with your doctor before taking supplements, particularly if you are on any medications.
Make Healthy Happen!
Coach Dean
I know, I know.
Christmas isn’t even here yet, and we are already talking New Years?
Well we always preach planning and preparation around here, so I want you to PLAN on joining on New Year’s Day at 12:00pm sharp for our “New Years at Noon bring in 2015 with a bang all family training bonanza!”
How’s that for a mouthful? 🙂
We figure after a big night of celebrating we will all need a few extra hours of rest, and then a way to restore that needed energy. I know – let’ train!
Don’t forget the week of December 22nd is recovery week, and we are back at it Monday December 29th.
Keep Calm and Holiday On!
Recovery Week
December 22 to 26
Back on Monday the 29th
New Years at Noon
Get Fit NH Concord
Thursday January 1, 2015
12:00pm til the party is over!
Just a quick reminder that Get Fit NH will be closed the week of Christmas for our annual “I need to recover from the holidays” break. 🙂
We will be back at it on Monday December 29th ready and strong to help you have your best year ever!
Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.
But did you know you can do even better than that? We have 15 athletes (yes that’s you!) in the Get Fit NH family who participate in our HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here
Read on why properly planned and adequate recovery is important for you!
The Recovery Curve
I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!
The following illustrates a “good” recovery curve:
The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).
Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.
A closer look at the chart will help explain what I mean.
The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.
The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.
But what’s going on?
Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!
Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.
You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include Recovery Nutrition (read up!), stress levels, sleep habits, supportive nutrition, age, and training history.
The recovery curve continues with Supercompensation. Here is how Coach King describes this process:
“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation
In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!
As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!
The flip side to all this is what happens when the recovery process isn’t working so well.
This chart represents recovery gone “bad”:
When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to supercompensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.
The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.
Which leads us to:
Recovery Weeks!
Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!
That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.
That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.
If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”
So now that we have established you are ready, willing and able to embrace recovery week, what do you do?
Glad you asked!
Three Steps for Successful Recovery
1.) Physical Rest and Regeneration
– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program
– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!
– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!
2.) Physiological and Psychological Rest and Regeneration
– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.
– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!
– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Whole9 Nutrition Guide if you need help.
3.) Celebrate the Fruits of Your Labor
– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance
– Enjoy your results!
THANK YOU, THANK YOU, THANK YOU!
We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!
There is no greater gift we can receive from a student than a letter such as this one. Give yourself a gift and read it – the entire thing – and then ask yourself “What obstacles am I willing to overcome? This week, next week? Next year?”
Easy to do? That’s just not life, but you know that. I believe in you. I believe you can achieve anything that you want to, regardless of the obstacles in life, if you want it bad enough.
Believe!
a little something for you and Dean:
” We think of gifts and giving this time of year. You and Dean have given me the best gift of all . The gift of health, fitness, confidence, nutrition, and tools…. and finding a new me. ( I used to think of it as finding the old me again…but now that person has changed!) You have helped me learn to manage stress, helped me work on goals that tie into my entire life…that go way beyond the walls of the gym.
I have discovered that I enjoy helping to inspire others in their fitness quest as well and I hope I can continue to do that.
Now down just shy of 100 pounds in a year and half….down 5 clothing sizes..I feel lighter, move faster, I am one thousand percent stronger and have no pain. This is a life changing transformation..and I am so thankful for the help and that you both do what you do daily. How did this all happen?
There is one key….determination and consistency. I stick to it and it works. If I fall off I get back on. I visualize the next goal and see that happening. I partner with like minded people who are in charge of their fitness.
And here is the real deal….I’m just like everyone else. Nancy knows…I have an extremely high stress job that has gotten nearly intolerable in this part quarter and I work up to 80 hours a week. I had a recent surgery and we worked with that. I have 2 girls that dance in 10 dance classes a week and a child applying for college…as well as one that moved across the country this year. I am a legal guardian for my Dad. This is real life and fitness still can be accomplished.
You still manage to kick my butt daily in the gym…by pushing me further and challenging me. My mind no longer has the barriers that were once there about what I am capable of. I have learned the core principles of how to shop, plan, and prepare meals that help my body rather than work against it. I understand how food can heal.
My family has a new Mom, new wife, daughter, etc. At each monthly sales meeting my coworkers call me the incredible shrinking lady.
Some of my toughest critics have turned into my loudest cheerleaders.
This spring I ran my first 5K. I climbed a few 4000 foot mountains…things I could not have done even 1 year ago. I have more goals for 2015.
And for anyone who is struggling…or just beginning. Take it one exercise even 10 seconds at a time. One meal. Pick a better snack. Check out the nutrition classes… All of the little things add up. Push just that little bit more. You are worth it.
Happy Holidays to you all and to your staff….To Health , Happiness and for all you do to Make it Happen.” – Cara
I have to admit I am sucker this time of year for the “Peppermint Mocha” and “Salted Caramel” cappuccino down at the ole’ coffee house. But even the “skinny” ones have too many calories for my liking, little to no nutritional value, and at $4 or $5 bucks a pop they are hard on the wallet too.
But all is not lost. Not only is the version below a lot less expensive, it is super-low in sugar and has about 20 grams of protein in there. Ultimate Muscle Protein makes a difference in this recipe, but you can try other proteins as well!
Enjoy!
Peppermint Mocha UMP-uccino
1 Scoop Chocolate UMP
4 ounces of water
1 cup strong hot coffee
1 tbsp Sugar Free peppermint coffee syrup (I use Archer Farms brand)
1 tbsp heavy cream
Mix the water and scoop of chocolate UMP in your blender. This mixture should be thick. Add the hot coffee and sugar free peppermint syrup and gradually increase speed to high. After a few seconds the mixture should be creamy and frothy. Pour into your favorite (big) mug and drizzle with heavy cream. If you don’t like peppermint just leave it out, no problem. After it comes out of the blender I like to heat it in the microwave for 30 seconds or so until it is piping hot. Try it and I bet you don’t pay $5.00 down at the coffee shop anymore!
Coach Dean
P.S. Click Here to download Beverly International’s “12 Mugs Before Christmas”, and enjoy more great drink recipes with a protein packed punch!
The Holidays can be a busy time of year, believe me I get it!
But we can’t shut down for a whole month and put our progress on hold (or even worse go in reverse) so we have some fantastic seminars, workshops and events planned to keep you moving forward and starting off the New Year right.
The fun starts this Wednesday December 3rd at 6:00pm at Get Fit NH Epsom with our monthly “Whole9” nutrition seminar. This is a great follow-up to the 21-Day Detox, and all first time attendees will receive a customized copy of the Whole9 Nutrition Guide. This is the ONLY way you can get your hands on a copy for the rest of the year, so don’t miss it.
Next Wednesday December 10th at 6:30pm we have the privilege of having Dr. Laura Jones of Whole Health Concord coming down to Get Fit NH Concord and talking about “The Missing Pieces to Weight Loss – Stress Reduction and Sleep”. We are thrilled that “Dr. Laura” is taking time out of her busy schedule this time of year to help us get better. Please invite your friends, family and co-workers and let’s tackle this important subject together.
Also this Wednesday is the DEADLINE to RSVP for our Christmas Brunch and Holiday Bash, which is Saturday December 13th at 10:00am at Get Fit NH Concord. Please Click Here for details and to RSVP.
Finally after the longest training phase of the year our next Recovery Week is December 22 to December 26, and we will be back at it on Monday the 29th.
Let’s Make It Happen all December long!
Event Calendar
Whole9 Nutrition Seminar
Get Fit NH Epsom
Wednesday December 3, 2014
6:00pm to 7:00pm
Dr. Laura Jones
The Missing Pieces to Weight Loss – Stress Reduction and Sleep
Get Fit NH Concord
Wednesday December 10, 2014
6:30pm to 8:00pm
Christmas Brunch and Holiday Bash
Get Fit NH Concord
Saturday December 13, 2014
10:00am to ????? 🙂
Recovery Week
December 22 to 26
Back on Monday the 29th
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