One of the BEST parts about being a coach is building relationships. One of the HARDEST parts about being a coach is when those relationships are broken. Sometimes people move, like Paula, but it still feels like a tough break up whenever someone decides to leave.

 Paula was in the area a few weeks ago and popped in to train. We had a chat about how hard it was for her to find a new training facility after her move. It struck me pretty hard and I asked her to share HER experience and HER thoughts on the Get Fit NH difference. This is what she said…

When I joined Get Fit in March 2015 I was new to the state and struggling to find community and a new fitness regimen during the polar vortex. Winter 2015 turned out to be the most frigid winter in generations and I was in shock at how brutal the darkness and cold was. For years I pieced together a fitness program running with my dogs and dropping into power yoga and YMCA classes periodically. Aside from the occasional spin or aerobics class, I hadn't experienced small group or personal training.

I trained with Meagan and the team for over two years. Although my work and school schedule made it challenging to commit to one time each day, I was accountable, my membership at Get Fit was a significant investment of my pocketbook, endurance and time. I used MyZone and the Fit 3D Scan religiously. Even after I broke my arm I was back in the gym in a matter of months.

I left concord last Summer to build out a new career path and my fitness regimen hasn't been the same. My schedule is harrowing, splitting my time between RI and NH. It hasn't been for lack of willingness invest in high end gyms in Portsmouth and Providence. At times I've paid significantly more, sometimes $25+ per class but have not found a training experience like Get Fit NH. Although most of the gyms offer more flexibility with drop in classes and al a cart TRX, strength, kick boxing, yoga or boot camp style classes in small group settings, none of them offer hands adjustments or enthusiasm. They lack the excitement and commitment to a bigger picture of health and improvement. They also didn't offer the same type of nutritional or monitoring programs like MyZone or a 3D Scan for full body health.

My work will bring me back to Concord halftime for the next few months and although it is logistically challenging with my schedule, I'm re-committing to Get Fit to ground me in a regimen that will keep me honest and help me re-center. Their methodology around consistency and coaching is the secret sauce that most swanky gyms lack. It's good to be back.

This note is so powerful. Group exercise classes are NOT the same as training and they are not the same as group PERSONAL training. NO ONE else does Functional Movement Screens in this area. Hands on coaching and cueing is the standard here. Knowing your name and things about you is the standard here. Holding you accountable to be here and be better is the standard here. You are not a number. It is our job and our calling to help you be the very best version of yourself.

Thank you, Paula, for taking the time to write this note about your experience since Get Fit NH. We are thrilled to have you back!

The spotlight is shining bright on Michelle today! I asked her to share her story after she came in one day totally psyched about trying on a pair of jeans that had been sitting in the back of her closet. She hadn’t worn them in a while and was nervous that they may be snug, but when she tried them on they not only zipped but they were LOOSE! She was ecstatic and rightfully so. It has been our pleasure to watch Michelle’s confidence unfold. Top that with results and she is a happy camper. I am SO glad you walked through our doors, Michelle. We are the lucky ones!  Here is what she has to say!

What did you seek out Get Fit NH?

My 51st birthday was looming and I pretty much failed at "fabulous and 50" and I knew I had to take action. I had belonged to a class that met x2 a week at 6:00 a.m.. Due to my work schedule, I found myself missing it more often than not. I had a membership to Planet Fitness but I couldn't get motivated to go. I had seen ads for Get Fit previously and had inquired. I received a call from Coach Nancy but never followed up. (See a pattern here?!) But I remained on the contact list and late in August, I received an advertisement for a 28 Day Metabolic Reboot for $99. Of course I was convinced it would a bait and switch situation where after the 28 days there would be an exorbitant rate increase but I thought I would try. Coach Nancy promptly called and set me up with a Coach. Coach Adam did my orientation and got me setup with my MyZone monitor and I started my 28 days in September. I really like the fitness test that was done prior to starting. This was done to ensure I was working at my capability level and would avoid injury.

What did you learn after your first 2 weeks?

I was definitely a bit shy and apprehensive the first few classes but the Coaches made me feel welcome. By the end of the second week, I was definitely hooked and having a blast! And I was already feeling better! Energy levels were improving and I was sleeping better. And I recruited a friend to join as well!

What results have you seen so far?

Well, this is definitely the best part! Besides having more energy and sleeping better, I am stronger and I am down a jean size! I feel so much better about myself and can't wait to see the continued results in 2018!

What keeps you coming back?

Besides the physical changes, it's the Coaches! They are awesome! During class, they always ensure my form is correct and they are always providing encouragement! They know everyone by name and they make the toughest workouts fun. And, I am challenging myself by making sure I go x4 a week. Life does get in the way at times and that's not always possible. Then I receive a reach out from Coach Meagan making sure all is OK and my motivation soars! I'll be honest, I need the push. Lars, Adam and Brian are awesome too - let's face it - you need to laugh a little to get through it sometimes! It's also the other members. It's a non-judgemental environment and I love the way others encourage one another. GetFit has definitely been a "fit" for me!

Keep up the hard work, Michelle!

Coach Meagan

Do you believe?

Think about the things you want to achieve in 2018. Think about the resolutions or promises you made to yourself this year. Think about all of the things you want to change about your life for the better….

When you think of these things can you picture it? Can you picture the person you would look like 50 pounds lighter (or insert goal here)? Can you imagine the way you would feel and how your life would change? Can you see yourself doing the work is takes to conquer your goals?

Maybe you can. Creating a vision and taking steps to achieve that vision are all pieces to the puzzle.

Do you believe you can get there, though? Like really, believe. The way you believe in your kids or your spouse or your loved ones.  Do you belive in yourself that same way?

We’ve been working on rescreens the past couple of weeks. I have had multiple people tell me to just give them the band without even attempting the screen. This was eye opening to me. If you believe you’ll never screen out of your red band or purple band or you believe you’ll never be able to do a chin up or you believe you have to be tired and feel like sick all the time or you believe this is just the life God gave you then I have news for you….you are right.

If you don’t believe you can be the person you want to be or you don’t believe you have what it takes to feel better and look better then you will always have a mental block holding you back from getting to where you are trying to go.

Stop giving yourself a no. Have a goal. Take MEASURABLE action steps to reach for your goals and BELIEVE THAT YOU CAN DO IT!

Coach Meagan

This has to do with what it means when you may hear the term “inefficient exercise”.  Simply put this means making the exercise as challenging as possible, within your own personal abilities.  For example, a squat thrust where the person keeps perfect squat form until they get low enough for their hands to touch the floor, then kicking back to a full pushup hold, is much more “inefficient” than just bending over and kicking your feet halfway back.  Another way to think about it is, the more perfect the form, and the more deliberate the movement, the less inefficient it will be.

Why is being inefficient important?  Here is an easy reason to grasp, if a machine is inefficient what does it use more of?  Fuel, what is fuel? Calories, if you want to burn more calories/fat/get a better training effect when you train, the more inefficient the better.  Muscles being used burns calories, so its an easy subject to grasp that the more muscles we affect during an exercise, the more fuel we need→the more calories we burn.  

However your body is very different from a machine, for one very huge reason, your body adapts.  Have you ever wondered why we you are introduced to a new exercise you wake up the next morning with soreness in a bunch of places you wouldn’t have expected?  Or you are just sorer than you would have expected in general?  Its because whenever your body is introduced to something its not used to it doesn’t know which muscles to fully use and which ones can be put on standby.  As you do that movement more however your body learns to be as “efficient” as possible, which is why we (coaches and clients) then respond by adding resistance.  Adding more resistance makes a movement more inefficient.  Your body wants to be efficient, it wants to use as little energy as possible to accomplish its goal.  That however does you a disservice.  Other than injury prevention, that is why good form and focus are so important.  The more inefficient, the better.  Keep that in mind.

-Coach Adam

It is hard to think about in the moment, it really is, and I understand that more than most.  When things happen and times get hard how can you look around and say “well this stinks but at least I learned something as a result!”.  You wont see it until the dust settles, until things clear.

I have realized this more and more recently.  Many of you know at this point I injured my back months ago, and I am still having trouble and working on recovering from that injury.  It has been a long, extremely frustrating several months.

However the one solace I take in it is this, in my attempt to figure out what is going on with my own body, my coaching has taken a massive step forward.  The amount of new techniques I have learned to help myself, which I am then taking and applying to others with issues that there seem to be no answer for.  It has flipped the way I often look at things on its head and as a result I am finding that I am able to help more of you more effectively.  

I know it is hard to see in the moment, but when things get tough, that’s when you need to look to learn as much as you can.  Its unbelievable the amount of help it will give you or those you care for later on.  Just remember that!

-Coach Adam

There once was a lady

We will call her Katie

She thought she could be fit and eat cookies daily

Katie did Zumba, she ran and she trained

So why couldn’t she work off all that she gained?

The answer is simple though you might not believe me

Exercise is crucial, but it takes more to be lean

It’s called broccoli and spinach and even collard greens

You need protein, healthy fats, water and more broccoli

It’s all about the food, it’s called adulting

Your shape is your choice

You must ignore the voice

The one that shouts chips, soda and wine

You are in control of how you dine

So if you want to be lean

Train hard and eat clean!

By Coach Meagan

*Rhyming sequence inspired by Coach Adam*

I am posing this challenge to all of you!  Spend some time this recovery week working on strengthening your joints.   We are taking some time for a recovery week from training, but if you can give me 10 minutes a day over recovery week I promise you will come back looser and stronger!  

Below is a video with some recovery week homework.  Now I know what you’re thinking “homework? Seriously dude?” this is obviously optional but it could make a huge difference when you come back to training the Monday following recovery week.  

This 10 minute or so sequence involves 4 exercises that are meant to strengthen the smaller stabilizer muscles in your joints.  What does that mean?  It means that you will be able to squat more, lift more, press more.  It is a little more complex of what exactly is going on but I wont get into that here, however if you are interested in learning please feel free to ask me.  It also means that you will be at a lower risk for injury overall! Can’t beat that right?  

For those of you that have some pain doing certain movements, like pushing movements, these can help you strengthen the shoulder so that you don’t get that pain.  For those of you that were here this past Tuesday and went through those 4 exercises in class, you can fast forward in the video to the 9:50 mark and I will walk you through the exercises in real time.  For those of you who were not able to join us, the ten minutes or so before that will explain the set-up and the movement which you should only need to watch the first time but you can refer back to if you need to.  10 minutes a day over the week of recovery that’s all I ask! Bet money that if you stick to it you notice a difference! 

-Coach Adam

The spotlight is shining bright on 6:15 one and only Kerrie Diers! I asked Kerrie to be in the spotlight, because over the past year I have watched this woman transform. Not only has she lost 20 pounds, but she has also gained so much strength and confidence! I am so proud of Kerrie. Her consistency has truly paid off. I remember calling Kerrie when she was still in her 2 week trial. She was so flustered about not being able to make it she was ready to say this was not going to work for her. I was proud of her for walking back through the door and I am just as proud of her now for keeping at it! Here is what she has to say…

What made you decide to join Get Fit NH?

I was no longer successful in working out on my own.   My trusted recipe of working out on my elliptical machine in my basement had lost its appeal.  I had been doing the same workout and same routine for about 10 years.  At the beginning, I had made a lot progress in losing the "baby weight" I gained when I had my children. Over time, I became less engaged. I tried motivating myself by only watching Netflix while working out, but I became less and less consistent to the point where I really was not working out and gained the baby weight back.  I had heard about Get Fit from my friends in the neighborhood and saw how successful they have been.  I decided to give it a try because I needed to do something different and needed to get myself moving. 

What did you learn after your first 2 weeks?

That I needed to give it more time.  My first two weeks were kind of a disaster because my husband was called out of town unexpectedly for a few months, making me a single parent overnight. I wasn’t sure I could continue, but Meagan encouraged me to give it a few more weeks. It was a struggle but I found that creating a routine helped me to feel better and relieve some of my anxiety.

What keeps you coming back?

There are a lot of reasons I keep coming back. First, all of the coaches know me by name (even Brian – I think ) and I work out with a great group of people at 6:15 am.  Second, I am held accountable. I know that the coaches know when I miss my workout, and if I don’t let Meagan know, she will send me an email asking where I was! Third, it is part of my morning routine. Even if I am tired, my class helps me to wake up and I know that I will feel better afterward. It also helps that I can roll out of bed and drive down the street to get to class, so I have very few excuses not to be there. Fourth, I am definitely not bored. I love that each class is engaging and designed to have us make progress. I feel like I am a work in progress, and the coaches and program at Get Fit challenge me to be stronger and better.

What results can you share so far?

I have lost almost 20 pounds and am down several inches. Most importantly, I recently had some routine bloodwork done and the results were normal, which was a huge relief.  I had previously tested in the pre-diabetic range which was a red flag for me since diabetes runs in my family.  I knew that I could avoid type-2 diabetes by changing my diet, and I thought that my family ate fairly healthy.  However, this past March I participated in the 21 Day Ticket to Health Challenge, and I gave up added sugar, dairy and grains.  After the sugar withdrawal subsided, I found that I felt so much better and made significant progress with weight loss. I am still adhering to that plan, and although I will occasionally have sugar, grains and dairy, it is not the norm. An added benefit is that my family is eating better too.

What encouragement would you like to share with someone who may be on the fence about starting?

Get Fit NH is a place where all are welcome, you are encouraged and challenged to be stronger and healthier, and you will never be bored!

Thank you for sharing you story with us, Kerrie! Keep making it happen.

Coach Meagan

The first question to ask yourself is, does the body work as a bunch of individual systems working coincidentally at the same time? Or does it consist of a continuous bunch of interconnected systems that feed off each other?  It is definitely the second option of the two.  Why do I bring this up?  This helps us understand how small changes can team up to create major ones.  

My favorite example of this is Tom Brady, its just such a great example to use.  I know I know, none of us are NFL players and Tom’s jawline rivals even mine!  The way I am using this is the obsessive level that he takes care of his body.  Could we all be like Tom if we had millions of dollars and our own team of cooks, shoppers, and nutritionists? Maybe I suppose, but those are just parts to the overall puzzle.  When you break it down what has Tom really done to become the first quarterback to start in the league over the age of 40?  Forget about the ability to read the defense and all that, I just mean on simply a health and fitness level.  Here are the secrets…ready for this? He puts NOTHING in his body that has been show to cause inflammation, he hydrates, and he exercises…BOOM!

This is the part that’s important to consider, is it one specific part of his diet that leads to 100% of his health?  No of course not, each little step builds on the others.  For example, is the fact that he doesn’t eat nightshades alone going to lead to incredible performance? Not its not, but you combine that with no sugar, no dairy, perfect hydration, and what do you get? Amazing health.  That’s why its important to look at health as a full picture made up of a lot of parts.  If you take a multivitamin is it going to help you? Yes some, but will it help you to the same degree as if you take a multi, fish oil, and eat supportively? No it won’t.  This is the reason why many of us have been told “take vitamin B for energy”, and then we take it and feel not different.  While its true vitamin B helps with energy production, it isn’t effective if you aren’t eating the foods to support it.  Remember the body works in unison, to give yourself the best chance at a fully healthy life find things that work together to get you there.

-Coach Adam

Ingredients:

• 16 oz Cottage Cheese (2 cups)
• 2 Scoops Graham Cracker UMP
• 1 Package Know Unflavored Gelatin
• Water

Directions:

1. Pour cottage cheese into a blender and blend/whip alone until Cottage cheese has a smooth consistency (blending it on its own first will create a better, smoother consistency than blending all parts together at the same time)
2. Add in the 2 scoops of graham cracker ump and the package of gelatin to the already whipped cottage cheese along with 3-4 tbsp’s of water.  (amount of water needed will most likely depend on how dry the cottage cheese is, if mixture still remains dry/chunky after blending, add more water).
3. Once the blend has the smooth consistency of cheesecake, scoop into a container and allow to set in the fridge, I would recommend letting it set overnight but 2-4 hours seems to do the trick for the most part.
4. Enjoy!!!

Bonus Tip: Pumpkin Cheesecake Variation

• Follow same steps above, adding in a 1/4 cup of unsweetened canned pumpkin and 2 tsp’s of pumpkin pie spice along with the other ingredients in step 2