Dean
Dean
Can I please ask for another favor, Get Fit NH family and friends?
The Concord Monitor has just opened voting for the “Concord Cappies”, and we have been honored to be voted 2nd place for the last 3 years in a row behind that little mom and pop shop “PF” in the category of “Best Fitness Center or Health Club”.
And while we are extremely grateful for your support, we would love to grab that top spot this year. This survey is much less demanding than the last one, as there is no minimum number of categories, so please take just a few minutes of your valuable time and let’s see what we can do.
Make It Happen!
Dean, Nancy, Erin, Meagan, Sarah and Tiffany
The first experience I had with how passionate Coach Sarah is about running and endurance athletics was at last years Jingle Bell Run. She runs in (literally, she ran from home, a little over a mile) about 10 minutes before the race, pulls some cash out of her pocket at the registration table (I think the registrars were a little bemused by the whole thing) dashes over to the start line, and promptly wins the overall women’s division! We are looking forward to having her share her passion and expertise at this workshop. As we head into the warmer weather and some of you tackle 5k’s and beyond for the first time, this workshop is sure to be a huge help in making sure you stay healthy and get better. Don’t Miss It! – Coach Dean
As spring is finally getting the upper hand, it’s likely there are many people who have been reaching for their running shoes. The shining sun, the melting snow, the feeling that this big winter has come to an end, the races ahead…those are probably the motivating factors leading most people to start their running regimen.
“Just start running!” might be the training plan. Sure, this is a great way to get yourself up and out into the wild, but it’s also a great way to injure yourself and set you back from reaching those goals for this season.
“You mean I can’t pick up where I left off in the fall?” Nope. Some of you parents might be familiar with the term “terrible twos.” Well in running, we have the term “terrible toos.”
Too much, too soon, too fast.
Without an adequate knowledge of proper form, correct shoes, and training philosophy, you’re likely to get injured by your own motivation!
Do you want to start running? Are you a runner? Is your child a runner? Are you interested in getting stronger, faster, and healthier so you can close the gap between you and your running goals?
If so (and you know you are), join Get Fit NH for our seminar “Better Body Workshop – Running Mechanics and Staying Injury Free”. We will talk about footwear, proper gait, common injuries and how to avoid them, training strategies and much, much more.
“A 12 minute mile is just as far as a 6 minute mile.”
Don’t be scared, don’t jump in too fast, don’t underestimate your potential…be a smart runner.
I look forward to seeing you there- Make It Happen!
Coach Sarah
Mechanics of Running and How to Stay Injury Free
Place: Get Fit NH Concord
Date: Saturday, April 19, 2014
Time: 9:30–11:00am
Investment: $25 ($35 after April 12)
Please Bring: Paper and pen, clothes and shoes for light (indoor) running
This Workshop Is Open To The Public.
Coaching a student like Ronald is a joy. I use the word “student” purposely, because Ronald’s results are directly tied into the fact he pays attention, makes sure he understands, and asks questions about both his training and nutrition. The results speak for themselves! – Coach Dean
‘Thank You, Get Fit NH’
I have fought being overweight since the summer of 1967. It was that summer, when I was 10 years old, that I went from being an underweight child to an overweight child in less than three months. Until my first “Get Fit NH” training session on September 23, 2013, I never stepped into any gym to get help with losing weight or to get a leaner body. Due to my own past failures at controlling my weight and meeting my fitness goals, I had my doubts if I would last the first week let alone join. However, thanks to what I found that during that first week I knew I could continue. Therefore, I owe thanks to many people for my successful start towards a healthier lifestyle.
‘Thank you’, Coach Dean and Coach Nancy for starting ‘Get Fit NH’. Also thank you for developing each training session plus the challenges and workshops that you put together to teach us about developing a healthy lifestyle.
‘Thank you’, Coach Erin, Coach Megan and Coach Sarah for choosing to coach at ‘Get Fit NH’ and for the time you give to answer my questions and to training me. I look forward to many more training sessions.
‘Thank you’ to the fellow clients for you are a big part of ‘Get Fit NH’ and you showed me that I can do this. Thank you for the encouragement and praise that you have provided whether it was knowingly or unknowingly given.
‘Thank you’ to my wife for joining ‘Get Fit NH’ three years ago and never pressuring me to join. ‘Thank you’ for waiting until I was ‘Ready to Do It’. Also thank you for helping me to start eating the ‘PPW’ way.
The picture below shows the results of my first 6 months at ‘Get Fit NH’. The results truly surprised me, as I did not expect to meet my first targeted weight loss goal until the end of June 2014. I past that goal and got to a weight that I have not seen in 35 years. With the next training session, I will be working on a new goal of some additional weight loss and more muscle gain.
When I am asked how I did it, I reply that it is a lifestyle change that I have embraced that included a major change in my diet and more exercise than I have ever done before. However, I like what someone else said one night after training when I was asked, he stated it simply as: ‘He was ready.’
I am ready to continue….
Thank you again,
Ronald Weilnau
On behalf of the entire team at Get Fit NH, I would like thank our GFNH family for once again helping us be recognized as the “Best of the Best” gym and Coach Nancy “Best of the Best” fitness instructor in NH.
This is the 5th year in a row we have won a “Best of” award in those two categories, and believe me when I say these are “Family” awards, because we could not do it without you, and we continue to strive to get better because of you.
We are excited about what the future holds, and we look forward to having both our training clients and loyal readers along for the ride.
Let’s Keep Making It Happen!
Coach Dean
You asked for it, you got it!
The response to our High Performance Hips seminar was incredible, and as promised we are offering an extended workshop starting in just a few weeks.
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.
Who needs this workshop?
If you fit in any of those categories, this is for you.
We will explore how the body compensates for poor movement patterns – ones you might not know even exist. We know that when we can clean up how the hips function we have a much better chance of getting rid of low back and knee pain, it’s just how the body works.
This is a limited enrollment workshop series, so please don’t delay signing up!
High Performance Hips 6-Week
Starts Wednesday April 16, 2014
6:30pm to 7:30pm
Get Fit NH Concord
Enrollment: $127.00
Reading. It’s something that I love to do, so when I have a few hours on a plane, the Kindle comes out and I get to it.
This trip I finally got started on a book I have had for awhile; “The One Thing”, by Gary Keller. I am about 30% of the way through it and already I have been picked up some great nuggets.
One that fascinated me in particular was the chapter on Willpower. I like many get caught in the trap of either “you have it or you don’t”. He calls this myth “Willpower is always on will-call”.
Our experience tells us this is just not right. Sometimes I can look that cheesecake in the eye and tell it “no way”, but at others the thing is half gone before you can say “neufchatel”.
Why is that?
Well it turns out that willpower is a renewable energy – literally. Keller likens it to the power bar on your cell phone. Every morning you start with a full charge, but as the day goes on, every time you draw on it your using it up. At the end of the day you are toast. You know this to be true. For instance think about the times you are more likely to make poor choices relating to diet. If you are anything like me it’s at night, when you are drained (no pun intended) from the days mental and physical efforts.
Keller gives the analogy that willpower is like fast twitch muscle. That’s the stuff we use when we sprint or go all out on the ski-erg. It’s very powerful, but has no endurance.
But it’s not hopeless. We don’t have to accept defeat.
Did you know the food we eat can actually affect our level of willpower?
You see the brain takes up about 1/50th of our body mass, but uses 1/5th of the calories we eat. It is fascinating that the parts of our brain that regulate breathing and nervous responses don’t care if we skip a meal, but the prefontal cortex, which is responsible for focus, short-term memory, solving problems and moderating impulse control gets hammered when it isn’t fed. And even more fascinating is that the brain works much like our muscles. Feed it a low grade, high sugar and simple carb diet, and it crashes fast. But foods that keep blood sugar stable, like proteins and complex carbohydrates are the fuel of high achievers, as shown by studies that have measured task accuracy.
The bottom line is that willpower is a mental muscle that doesn’t bounce back quickly, and you literally have to “feed your mind” a healthy diet to help recover.
And maybe I am a geek, but I think it is really cool that the same food that helps me burn fat and build muscle also helps me have the willpower to make the good food choices that helps me burn fat and build muscle.
The “Circle of Life” Indeed.
Think about it. Just make sure you fuel up first.
Make It Happen!
Coach Dean
We had a great time at our latest edition of the Get Fit Games this morning! I want to congratulate everyone who participated for putting themselves out there and getting after it. As your coaches we love seeing the progress you are making as you get better and better. Every time out we see new Personal and Gym records.
The following chart shows everyone who moved up a ranking level or achieved one for the first time – love it!
And this chart shows all the gym records as well as the new records that were achieved today, which are marked in blue. Click on the picture to enlarge.
Great to see those numbers continue to move up – keep up the great work!
“Train the athlete as much as necessary, not as much as possible” – Henk Kraaijenof
Good morning Warriors!
What an incredible training cycle we are having. Records are being broken, personal bests are being achieved, and fat is being torched. We saw over 1000 pounds lost in a 21-day period. You all are amazing!
In a couple weeks the next part of your training plan is being implemented. Yes that’s right, RECOVERY is a specific and integral part of getting better.
The week of March 24th is a full recovery week at Get Fit NH. Those who take this time to deload or unload are the ones who remain injury free and set themselves up for more progress. Those who go their own way tend to suffer – I see it over and over.
We have written extensively on the benefit of recovery over the years, so if you haven’t read them or need a reminder, invest some time to go over these articles – you will be glad you did!
Recovery, Deload, and Getting Better
April 1st is the deadline to sign up for the Rock N’ Race if you want a snazzy COLOR team t-shirt, and why wouldn’t you? 🙂
The Rock N’ Race has raised over $3 million for the Payson Center for Cancer Care, with those monies directed toward support programs and services, and financial assistance for cancer patients in need.
Nearly all of us have been touched by cancer, and this year has special meaning for our family as one of our daughters-in-law just lost her mom to cancer. You guys have always come out and supported this great cause, and we expect this year to be no exception! Our goal is to have 75 members and raise $3500 for this worthy and important cause.
For those of you who have never run a 5K, this is the one for you. Tons of energy and loads of fun. This year we have resident running expert and endurance athlete Coach Sarah as our team captain, and rumor has it she is going to be holding a running clinic really soon for all y’all who want to get better. Sweet!
I know May seems like a long ways away, but it will be here before you know it. So head on over and get signed up right now and check it off your list. You don’t really just want a plain white “t” when the rest of the team is getting their color on, do you?
2104 Merrimack County Savings Rock N’ Race
Thursday May 15th, 2104
6:00pm
State House Plaza, Concord NH
There is a lot to making Get Fit NH run smoothly and make sure we give our Get Fit Family the service and experience you deserve.
One of the people who has made the world go round for us is Esther Phillips, our office admin. She has helped us work through our systems and continue to improve, and she has taken a big load in that regard off Nancy and my plate.
Esther has decided to pursue another course with her life, as one of her burdens has always been helping foster and at-risk families and children. We wish her well, and are grateful for the time and work she has put in.
We are pleased to announce that we have hired Tiffany Hebert as our new admin. When you receive correspondence from the office, that will be Tiffany. She will be taking care of billing, contracts, receipts that you may need – all that kind of “stuff”. 🙂 Esther was kind enough to spend a couple weeks helping us get Tiffany on board with our systems, for which we are also grateful.
So please join me in welcoming Tiffany to the team. You may not see her as much, but I assure you her work is crucial to what you do see going on at Get Fit NH!
You can reach Tiffany at this email: office(at)getfitnh.com
As always, thank-you for choosing to train with us, it is never taken for granted!
Coach Dean
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