Dean
Dean
Did you ever consider the usefulness of that mirror you have hanging on the bathroom wall?
I mean it has the potential to save us from some pretty big embarrassments! That big smudge on the side of your face, or the spinach stuck between your teeth.
But what if you ignore what you see? Yup it’s there, but it’s no big deal, right?
I am sure we would all agree that to see a problem in the mirror and ignore it would be silly. And even worse? We don’t like what we see to the extent we actually throw the mirror away! Who would actually do that?
Well I am afraid you might.
Here is what I mean.
We are just finishing up the first couple weeks of our Six Week Sprint to Summer. You have diligently recorded the habits and added up the scorecard, and oops, you only scored 70% (or 65 or 50). Not what you wanted at all.
There are two primary reactions you can have to getting less than you wanted.
The first (which I recommend) is to evaluate where you did well, where your challenge points are, and look to get just 1% better next week. If you got 50%, get 51% next week. Short term or defeatist thinking (eg – I didn’t do well this week so I probably won’t next week) does you no good at all.
The second reaction is to throw away the mirror. That is exactly what you are doing when you stop recording your habits because you don’t like what you see. If you don’t record the habits, you don’t have to face reality. But putting a hammer through the mirror doesn’t fix your messy hair, now does it?
As long as you have breath you have the opportunity to get better.
Are you going to take it?
Or are you going to toss the mirror?
You are responsible for the choice.
Let us help.
Coach Dean
I am excited to announce our next Better Body Workshop – Optimal Shoulder Health, to be held Wednesday June 18th from 5:30pm-7:00pm at Get Fit NH Concord.
You will benefit greatly from this workshop if you:
The shoulders are very complex and we will be exploring what allows them to function optimally. You will learn how posture, mobility, stability, muscle imbalances and strength all affect shoulder health.
Do you know if:
As we know the body is intricately designed and one part affects another. You may have neck or elbow pain that is originating from your shoulder complex. You will also learn how the cervical, thoracic and lumbar spine affects the way your shoulders function.
I look forward to having you join us as we look deeper into the shoulder and strive for Optimal Shoulder Health.
This Workshop Is Open To The Public, So Please Spread the Word!
Coach Erin
Better Body Workshop: Optimal Shoulder Health
Date: Wednesday June 18th, 2014
Time: 5:30pm to 7:00pm
Place: Get Fit NH Concord
Workshop Fee: $25.00
Hey all, just wanted to remind you that next Monday we are having an all group training at Get Fit NH Concord starting at 8:00am sharp. This will be our one and only training for that day, so don’t miss it. We always have an incredible time when we get the whole Get Fit NH family together in one place!
Ever wonder about the history of Memorial Day? I can only be amazed at the courage and love that is and was displayed by those who continually put themselves in harms way and often pay the ultimate price so that we can live. As a veteran I would urge you (and your kids) to read some of the history of what was first called “Decoration Day” and how it has become what we now know as Memorial Day.
Memorial Day Training
Date: Monday May 26, 2014
Time: 8:00am to 9:30am
Place: Get Fit NH Concord
As I look at the Get Fit team picture that was taken last night at the Rock n’ Race, I can’t help but smile and appreciate everyone’s own story about what made them want to race, what it took to get to that race, and what it took to finish that race. We represented quite well and we did what we do best: Made it Happen!
To those who participated – whether you got your own personal record, participated in your first 5K, joined a family member or two for their first race, or casually walked the course, I am so proud of you. That race may have been a little more emotional for some, and I want to acknowledge that. To participate in a 5K (no matter your level!) can be scary, daunting, and can definitely strengthen you both physically and mentally…not to mention, make you think you were crazy to sign up for such a thing as the heart is pounding out of the chest, the legs are burning, snot is flying (yours and everyone else’s!), and the drips of sweat are burning your eyes! I assure you, it was a good decision, but of course I have a biased opinion. 😉
To stand (sweaty) shoulder to shoulder, with the smell of seafood chowder and pulled pork stinging the nostrils, you all proved that you can indeed battle the negative thoughts in your head and make the choice to be better. Even if you didn’t do as well as you hoped, you still made yourself better. The thousands of steps that you took during that race has resulted in, I hope, a big step forward in your journey towards a healthy lifestyle.
Choosing to move, choosing to be better, choosing to add life to your years…a 5K race, a completion of a full week of Get Fit training, a successful nutrition week, a goal reached. This is what better feels like.
It was an honor to race beside all of you last night! 🙂
Coach Sarah
Hi all, Coach Meagan here.
As I sit here planning my meals for the Six Week Sprint into Summer (S3) I thought I would share some of my strategies for the upcoming challenge. Many of you know how I am not a huge fan of cooking, but as you can imagine I have big goals that I am working toward- so I’m going to suck it up!
Here are the steps I take to make my nutrition go as planned:
1) Plan my meals for the following week Wednesday morning. From that create my grocery list.
2) Grocery shopping on Sunday- stick to the perimeter of the store to avoid temptation (with the exception of frozen veggies!) and stick to the list!
3) Sunday is my prep day. Remember how I said I don’t like cooking? Half the battle (for me) is prepping. If you don’t have it prepped and planned ahead of time there is a pretty good chance you will forget something or just skip it (like adding those extra veggies, because you didn’t want to cut them up!) “Prep day” entails primarily:
– Cutting up veggies and bagging them for each meal they’re going with.
– Prep meat- whether that means cutting it up or just taking it out of the package, adding the veggies, and sticking it in a freezer bag labeled “Monday Dinner”
You can add these tips to fit your schedule too. By taking the time do this you’re saving precious time during the week and there is no extra thinking involved.
Make sure you take into account days where you might be working late or getting home late. When you plan head you can mark those days down for dinner in the crockpot. That way when you get home your house smells amazing and you are eating your nutritious, planned, and compliant meal.
Here is a quick lunch idea…
On your prep day as you are cutting all of those veggies throw a handful of each into a pot. Cook a couple of pieces of chicken and scramble up some eggs and throw that in the pot with the veggies. Add water and a small amount of chicken broth (check the ingredients on those chicken broths!) and you just made yourself soup for the week for lunch. 🙂
I hope these tips were helpful to you- let’s Make It Happen!
-Coach Meagan
Last Year’s Summer Academy Champions!
It’s not too early to get on board for the 2014 Athletic Revolution Summer Athlete Academy!
The goal of this training program, like all we do at AR, is to give each athlete who walks through our doors the tools to do one thing – Get Better.
Sounds like a no brainer?
Maybe not.
Almost anyone can train a teenage athlete to get stronger, but that is only a small part of the picture.
There is no magic here. No tricks to jumping higher and running faster. As an athlete you must walk in the doors with focus, determination and the willingness to work hard and then some.
AR Athlete Academy is a 3 day a week program, Monday, Wednesday and Friday, from 10:00 to 11:15am. This is a 6-week Academy with 2 bonus/make-up days on August 11th and 13th.
Enrollment is limited, so please don’t delay getting your registration to us right away. Upon submitting your registration you will be sent a health history and champion profile to be completed and returned, and we will also give you a call so we can schedule an initial athlete assessment and answer any questions.
We look forward to seeing you this summer!
Athletic Revolution Athlete Academy (13+)
Assessment: To be completed by June 20th
Dates: Full Training runs from Monday June 30th through Friday August 8th (Bonus days August 11 & 13!)
Days: Monday, Wednesday, Friday
Time: 10:00am – 11:15am
Place: Athletic Revolution Concord
Academy Investment: $269
Please fill out the registration form below to hold your spot, and we will contact you shortly to complete the registration process – Thanks! If you would like more information, please contact us here.
(Please note that clinics and academies are not eligible for the 2 week trial, however your champion can still experience our core offerings for 2 weeks free after attending a clinic/academy)
We all have habits.
There are things we do, every time we do them. We drive to work, put the toothpaste on the brush, and put the pillow under our head – the same way – every time.
When it comes to the way we eat we have built habits as well. We like certain foods in certain ways. We like to eat at certain times. We plan and prepare our food or we don’t. We have a set point at which we are full. We salt our food without tasting it first (guilty!) We may grab a glass of wine after dinner. We may eat dessert. These things are all habits.
Food has so much power over our lives. We have to eat to survive. But eating is also enjoyable. There are so many wonderful tastes, textures, colors and smells. The problem is when we let food overpower us and control us to the point our health suffers.
The good news is that habits can be built, and habits can be broken. Our Six Week Sprint to Summer is all about building habits that support good health. It is not deprivation. There are no calorie counts or restrictions.
There are replacements however.
We replace poor habits with better ones. We control our food, we don’t let it control us. We take one day at a time, doing specific things that will help us replace our poor nutrition habits with ones that will support our goals of losing fat, getting lean, and looking and feeling great.
Over the years we have been consistent with these habits. There is nothing magical here. We are making a conscious decision every meal to do what it takes to build good health habits. For those of you who have been with us awhile these will be familiar. Kinda goes along with the “Habits” theme, wouldn’t you say? 🙂
Take some time to click the links and read the articles that go along with each habit. These are from past challenges and will be a big help. Don’t just blindly follow. Knowing why you are doing something is an important part of building the habit.
Let’s get started!
Six Week Sprint To Summer Habits
Habit 1: Did I plan and/or prepare every meal I ate today?
Habit 2: Did I eat vegetables every time I ate today?
Habit 3: Did I eat lean, complete protein every time I ate today?
Habit 4: Did I eat healthy fats every time I ate today?
Habit 5: Did I drink only zero sugar beverages today? (Exception: post-training)
Habit 6: Did I avoid all added sugars when I ate today?
Habit 7: Did I eat/drink complete lean protein within 1 hour after resistance training today? (n/a = not training day)
Dates to Remember:
May 10, 2014: Kickoff Meeting
May 19, 2104 : S3 2014 Starts
June 29, 2014: S3 2014 Ends
Seminar Dates and Locations
Meal Planning and Prep
May 21, 2014
Get Fit NH Epsom
6:00pm to 7:30pm
Cheat Your Way Through Meal Prep
May 28, 2014
Get Fit NH Concord
5:30pm to 7:00pm
Summer Salad and Sides
June 4, 2014
Get Fit NH Epsom
6:00pm to 7:30pm
Success Checklist Due Dates
Checklist 1: June 3, 2014
Checklist 2: June 17, 2014
Checklist 3: July 1, 2014
Resources:
Please click a link to open or download…
Success Checklist – PDF Format
Success Checklist – Excel Version
Shopping List Part 1 – PDF Format
Shopping List Part 2 – PDF Format
Respecting All Parts of a Run
If you’re like me, the sun beckons you outside. Whether it’s to go for a walk with a friend, play in the dirt with your children, or read a book, there’s always a simple pleasure in getting outside. For many, the sunny and long days now mean, “it’s time to run!” So we tie on the shoes and off we go!
However, the “off we go” mentality is sometimes what gets us an appointment at the doctor’s office. We jump in because we think the sun will make our bodies all warm and mobile, but unfortunately that’s not the case. If you’re a runner, you must respect all parts of a run – before, during, and after. But what are those parts?
With the great response from our last seminar, we want to give you the opportunity to learn more about what we discussed and how to apply it to you and your training. We talked about many factors including recovery, mechanics, and training methods. With this seminar, we’ll go more in depth with the different parts of a run, including
We’ll be doing a longer session with running, so please be prepared to run, and best of all for those who want to join, we’ll finish off the workshop by running downtown to have lunch together! (Just a heads up though, it won’t be McDonalds.)
Hope to see you there…with bells!
Coach Sarah
Running Mechanics and Injury Prevention: Part 2
Place: Get Fit NH Concord
Date: Saturday, May 31
Time: 9:00 – 11:30am
Investment: $47
Please Bring: Paper and pen, proper running attire, and lunch money (optional)
Thursday May 8th, 2014 marks the 6th anniversary of the day that a dozen brave souls showed up in our backyard at 4:45am, under a halogen lamp attached to a basketball backboard, and completed the first ever training session at “Get Fit NH”.
On that crisp May day we didn’t have a lot of “tools”. No SkiErgs or TRX or even Kettlebells. A few bands and dumbbells that went up to 10 pounds.
But more important than what we didn’t have was what we did have.
The determination that by showing up and working hard we would get better. We could get stronger, and leaner. We could learn about our bodies, and how to better feed them and take care of them. We could laugh together, and cry together, and love together.
We could be family in the best sense of the word. Banding together, encouraging one another and helping one another. Realizing than all of us are better than just one of us.
And that is no different than today. Get Fit NH is not a physical location (or two) and training equipment. It is and always has been about one thing.
People.
When Nancy and I started Get Fit NH Amy had just turned 1 year old. She is now older than Andrew was at the time. Pretty soon I am going to have to figure out how to keep her and Karalynn locked up and away from the boys. I watched Andrew in a race last week and wondered when he had grown 3 foot legs. Time flies by so fast, even faster than he ran that race. I am so grateful to our Epsom clients who have adopted my kids and made them part of the crew. When I consider how many hours Karl has spent in my backyard playing ball with Drew after training it boggles the mind. Brian was out playing hoops with them the other day. A common refrain to the kids when I walk through the door is “Where did you get that?”, only to find that Donna, or Doreen or Tom had left something for them.
I am grateful that Anne in Concord persistently and consistently encouraged me to break out of my comfort zone and find training space in Concord. Persistence paid off for us both, and she continues to encourage me not only with her kindness, but her amazing work ethic in the gym. Because of her I get to spend time with so many amazing people I would have never met otherwise. How cool is that?
When I consider how blessed we are to have such an amazing team in Concord – Erin, and Meagan and Sarah – that I can be confident are taking care of y’all when I am gone I am once again just so grateful. Tiffany in the office has done an incredible job since she joined us.
And I don’t have to tell you that Nancy is the glue that makes the whole think stick together. Big surprise that living with me isn’t all sunshine and rainbows and unicorns, but she sticks by me anyway. All that you see is because God graced me with the best.
Regrets over the past 6 years?
Someone said we shouldn’t live with regrets, but there are times I look back at some that have left us and wonder what we could have done better to help them break through. I also regret that the world hasn’t invented teleporters yet, because when people like Steve and Diane move to Ohio we don’t get to see them train anymore! 🙂
And honestly I do regret that I haven’t stopped to smell the roses more, and expressed my gratitude to you more often.
Just know because of you I know dreams come true.
Thank-you.
Dean
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