Our very own Suzanne! She is shining bright today in the spotlight and it is well deserved! One of the greatest perks to being a coach is watching people build confidence and step out of their comfort zone. Suzanne does this every single day. I remember when she first started and how nervous she was about getting hurt. She truly believed she could not be trained because of some challenges and pains she faces on a daily basis. She has proved to us and more importantly herself that she is capable of SO much more than she thought!

On top of a great story, Suzanne also has one of the most positive and upbeat personalities in the gym. Her presence is known! She is hardly ever NOT there, but when she is away, it is noticed! Her enthusiasm and hard work is truly a blessing and we are lucky to have her. This is what she has to say...

"I chose GFNH, because before I joined they evaluated my physical abilities through the Functional Movement Screen and then modified certain exercises so I could do them without hurting myself. This individual attention is not something you get at a typical gym and really sold me on training with GFNH.

Thank you for taking the time to write such a wonderful testimonial. I am so proud of you and far you have come! Keep up the hard work and THANK YOU for your commitment.

Coach Meagan

First things first - this is all information, I'm not going to bash golf or tell you shouldn’t do it. Not only will these tips keep you from getting injured or aggravating something to the point of injury, it will improve your game as well, trust me. The three most often places we see pain when it comes to golf are: the lower back, the knees, and the elbows, all of which are often a result of lack of mobility somewhere or that you are coming into it cold. Each problem area has a tip associated with it to both improve your game and keep you safe.

#1. The lower back

Possible issue: Most often this is a result of a lack of mobility in one of two places, either the thoracic spine or the hips. If your thoracic spine (the upper back portion of the spine) is unable to rotate as far as it should, that rotation when you drive the ball has to come from somewhere. Most often that comes from the lower back. The thoracic spine (upper back), by design, is meant to rotate 5 to 6 times further than the lumbar spine (lower back). When you make the lower back rotate father than it is supposed to, pain is almost certain. The other possible issue spot is the hips. If the hips are tight and can't rotate to transfer the power on the swing, that rotation has to come from somewhere else, most often the lower back.

Tip #1: Doing both thoracic spine warm-ups and hip warm-ups will not only greatly reduce your risk of injury, but also create more power in your swing because you will be able to rotate further and drive your hips through better. Examples of exercises you can do are 10 reps of open book on each side and 5 groiners on each side. Even some foam rolling through the glutes and hip flexors have be very helpful.

#2. The knees

Possible issue: Just like with the example of the lower back, when one place is supposed to move and it can’t, that movement has to be made up somewhere. If you try to rotate to follow through on your swing and your hips are tight, that rotation has to be made up somewhere. The other place it will be made up is at the knees. The hip joint is designed to move in pretty much any direction. The knee is not. The knee is designed to move forward and backward, and that’s pretty much it. Think about it like joints in your fingers - your fingers can bend and extend but what would happen if someone grabbed the tip of your finger and twisted it? Not good.

Tip #2: Hip warmups such as groiners, triangle mobility, and even foam rolling through the glutes and hip flexors will help you gain mobility in your hips and avoid knee issues. Not only will doing these exercises help your knees, but it'll also help increase the power of your swing since the hips are the most important part of driving the ball.

#3. The elbows

Possible issue: This issue is less common and often comes more from a lack of strength in the joint than a lack of mobility. Golf swings involve major transfers of energy and if you aren’t careful, the whip of that transfer through the elbow can cause some issues. Think about what would happen if someone grabbed your hand and quickly jerked it side to side…not too great on the elbow. That’s what happens on every golf swing. If you aren’t taking the preparations to strengthen and protect the connective tissue that holds that joint together it could take a toll on your elbows.

Tip #3: Work on grip strength. Holding heavy kettle bells or hanging from the bar are both great ways to do this.

-Coach Adam

That question might be something that parents don't ask themselves when thinking about their child's athletic goals.

While children are indeed often more resilient to over-training than adults, it can still happen in developing athletes. This can greatly hinder their performance.

Learn more about how to best approach building the complete athlete at our Parent Education Seminar presented by Get Fit NH's Athlete Academy!

Location: Get Fit NH Concord, 287 S Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15pm, Parent Education Seminar 7:30-8:30pm

If you have any questions, please contact Coach Adam by email at adam@getfitnh.com or by phone at 603-340-7281.

-Coach Adam

UMP is by far my favorite protein powder. While I don’t rely on protein powders (real foods are always the best choice) I do use them on occasion. Beverly International recently released their newest flavor of UMP (Ultimate Muscle Protein). Graham Cracker is now a hot ticket item at Get Fit NH. Wow, is it delicious!

Coach Dean did an excellent job of proclaiming all the virtues and wonderfulness of UMP right here. Check it out.

I want to give you a few recipes for you to try with the newest flavor.

Check out this first recipe from Coach Dean himself, Graham Cracker Chocolate Peanut Butter Pudding.

Dan's Dynamic Shake

• 1 scoop graham cracker protein
• ½ scoop vanilla protein
• ½ scoop chocolate protein
• 1½ teaspoon peanut butter
• 1 frozen banana
• 1 fistful spinach
• About 10 ounces of water

Blend until smooth in a blender. If you use a fresh banana add in a few ice cubes to chill it. Enjoy!

Marquita’s Marvelous Shake

• 1 scoop graham cracker protein powder
• 1 scoop chocolate protein powder
• 1 tablespoon shredded coconut
• 10 ounces of water
• Ice

Blend until smooth.

Homemade Granola Bar

• 4 scoops graham cracker protein powder
• 2 cups oats
• ½ cup crushed walnuts
• ½ cup raisins
• 2 tablespoons ground flax seed
• 1/4 cup sunflower seeds
• Pinch of salt
• ¼ teaspoon vanilla
• 1 tablespoon of coconut oil
• About ½ cup of water​

In a large bowl, combine all the oats, protein powder, walnuts, flax seed, sunflower seeds, salt, and raisins. Add in the vanilla, coconut oil, and then the water a little at a time. At first it will seem very dry but be patient it will blend up. Coat an 8x8 pan with coconut oil. Press the mixture on the bottom of the pan. Bake for 10 minutes at 350 degrees. Cut into bars or squares.

I figured I could hide the flax seed and no one would know. I was going to add shredded coconut but after I got them in the pan I noticed the coconut still on the counter unopened. Maybe next time. I also thought cacao chips would be nice too. That is the great thing about these bars, they are flexible. Experiment with different protein powder flavors for a different taste too.

I am a fan of having options that are quick, easy, and healthy in my kitchen and in my life. UMP helps me do that.

To your best health,
Coach Nancy

There is a reason that often I am so acute at picking it up when someone is all up in their own head, when they put themselves down, when they think they aren’t good enough, not strong enough… just overall disappointed and negative towards themselves. That, ladies and gentleman, is because I am the biggest head case you will ever meet. I constantly have those thoughts and it can cause major damage, which is why I can see it in others. I say that to tell you this story about how that ruined something I may never see again in my lifetime.

For all of you that watched the Super Bowl this past year, let me tell you how it went down on my end. Patriots trail 28-3 and the only reason I haven’t thrown the remote at the TV is because I am at a friend’s house and it’s not my TV. Next play is a long pass down the sidelines completed to Julio Jones. That’s it, I’m done, so angry, so upset that I get up, leave and go home to go to bed. I’m woken up by a call saying they are coming back and I should turn on the game. I refuse because:

#1. I don’t believe that they will come back
#2. I think that because I’m not watching it is part of the reason they are coming back, like I am not allowed to see it if they do well (convinced I’m a head case yet?)
#3. I’m stubborn, I made the decision to leave and not watch so I wasn’t getting up

How’d that turn out for me? Just missed maybe the greatest Super Bowl ever. Putting yourself in that headspace has real consequences. You never know what amazing thing you may miss out on. It could be a vacation you didn’t go on, a friend you didn’t make the time to see when they were in town, or some junk you ate because you were so mad at yourself you figured why bother?

Don’t let it come to that. At the time, you may think you aren’t missing out on something. However, once you miss it, you can’t go back. I can never really see that game, never feel the emotion, the excitement. I can watch the replay but I will never be able to feel the connection the way all of you who watched the game did. I know to some of you it’s just football, but it could have just as easily been any number of other things I missed out on. Don’t let it happen to you.

-Coach Adam

Join us as Athlete Academy presents a parent seminar to help their children improve their athletic abilities on Wednesday, September 20th, from 7:30 to 8:30pm.

During this hour, we will be looking at strategies to increase your child's performance.

We will address common misconceptions that may actually be hindering your athlete's ability.

That's not all! Our Athlete Academy program will also be on display before the start of the seminar, from 6:00 to 7:15pm, so you can see for yourself how we roll many of these factors into our program.

That's still not all! This training session will be open to allow your kids to try out the program for themselves prior to the seminar.

So join us at Get Fit NH and find out how to help your son or daughter reach their full athletic potential!

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20
Time: Training Session 6:00-7:15pm, Parent Seminar 7:30-8:30pm

If you have any questions, contact Coach Adam by email at adam@getfitnh.com or by phone at 603-340-7281.

Alex spent a couple months training with us in our Athlete Academy program. During those months, he made tremendous strides in his strength, mobility, and flexibility. He went from deadlifting barely the bar, to being able to lift over 150 lbs in his deadlift from the floor, an amount of weight that is well above his bodyweight. Alex worked extremely hard and it showed in the incredible progress he made. I asked him a few questions about his experience and he provided me some short sweet answers about his time in our Athlete Academy program.

"What changes have you noticed since starting Athlete Academy?

Not only am I becoming more physically enabled, I'm also progressing on pushing myself and being responsible.

What outside of Academy has gotten easier?

Playing sports and doing other competitive activities.

What have you accomplished since joining Athlete Academy?

I'm able to lift weights that I never thought I could and do things I never though I would be able to do. And I'm also learning new things.

What is your favorite part of Athlete Academy?

Going in and becoming familiar with routine and then I am able to push myself in a environment where I know I can.

How has Athlete Academy affected your performance?

I feel a lot stronger and more solid and have an easier time keeping up."

Great job, Alex! Keep up the hard work and you will keep on getting stronger!

-Coach Adam

For those of you getting ready to have a baby and/or those of you who had a baby in the past year or so, this blog is for you! If you have no intensions of having a baby or you are squeamish then please X out before I make you uncomfortable 🙂

This topic came by request and I am happy to share my thoughts here as I am a mom of (almost) Irish twins and trained right up until the day of delivery and the same day I was cleared by my doctor postpartum!

Let’s talk about training first…

Training feels different after having a baby, doesn’t it? Your doctor will generally clear you to train 6-8 weeks after having a baby. If you have ever returned to training that quickly after having a baby, then you are about to nod your head to everything I write about today. If you are getting ready to have a baby, then here are some things that will be different (at least for a little while) when you return.

• Core work. Planks, push-ups, mountain climbers, in and outs…all of those exercises are going to feel very different for the first few weeks. It can take your body up to a year to recover after delivery so these exercises may cause some strange and sharp pulls in the lower abdomen. Modification is recommended as you may feel a quick and sharp pain. That is a sign that you need to back off and let your body continue to recover.
• Jumping. Yes, the rumors are true. Jump rope, wide-outs, ladders, squat jumps, etc will never be the same. It is not a coincidence that you see a bunch of ladies scurry to the restroom after jumping jacks. Bladder control is compromised after delivery.

In my personal experience, these things have improved with consistent training and proper modifications. If you experienced a more traumatic delivery, there may be repercussions which will mean more extreme modifications. In my coaching experience, I have had students with severe hip displacement as well as lingering back issues which have required modification for over 2 years. The point is that when your doctor clears you to train, it is not advised to dive into the performance level on the board for all of the exercises. I know you are motivated to drop the extra weight and tighten back up, but you need to remind your body what it feels like to train especially after baby put your body through the ringer.

Training while pregnant - yes! If you have been training, then it is highly recommended that you stay after it. Here’s my personal 2 cents…I absolutely do not want to know what labor and delivery feels like as an unfit person. That is a serious and powerful workout. Imagine how much “easier” you will make it on yourself if you are STRONG!

Postpartum nutrition is up next. You just had a baby. The past 9 months you have been caving into cravings (or maybe you haven’t) and your body is a little more “jiggly” than it was before. You are determined to get this weight off and tighten back up. Postpartum nutrition should be no different than our nutrition program geared toward fat loss. Just eat real food! This is a safe way to eat all the time. It is healthy for nursing mom’s and babies and non-nursing mom’s and babies. If you want to drop fat, then drop the processed nonsense and just eat real food. The rules don’t change when it comes to nutrition and fat loss.

I hope this helps answer some questions about how you may be feeling post-baby and for those of you wondering what happens once baby comes. We are here to help along the way!

Coach Meagan

I often receive wonderful emails from students at Get Fit NH proclaiming their happiness because of the progress they are making.

How can you argue with that? Everyone needs a bit more happiness. And I’m going to share a bit with you from Theresa, a Rockstar out in Epsom.

“A few days ago you sent me the portion chart for men and women (*Coach Nancy's note: you can see that on the free tools page on The Grateful Plate).
THANK YOU for the "gentle" reminder. 

That took me back in my mind's eye of the very first Nutrition Class I took on a Wednesday evening April 2015 in Epsom NH with you as the presenter

Shortly after absorbing all that information then, I committed that info to memory and followed through

Progress is progress
Change is happening
Life is a constant
Never stagnant
5 almonds = my thumb
3 eggs/ 1/2 chicken breast or any protein that is the size of my palm is my portion at each meal
Vegetables are never measured
Water Water Water and oh yes, more water
This works!!

Tha​nk you
Thank you
And oh yes did I mention to you Nancy how grateful I am for the savage training and epic nutrition coaching coming out of Get Fit NH
Thank you again if I have failed at all in this email to thank you
God Bless Everyone!!
Theresa"

Theresa isn’t alone. She and many others have increased their happiness by increasing their health. And your coaches love to help you.

-Coach Nancy

Kettlebell swings are one of the most challenging exercises that we do. They are a serious skill that I think we underestimate. I could coach the swing all day long. There is always something we can freshen up. There are a few cues that we use frequently that I would like to dive into a little deeper. It is important that you understand the cues, why we use them and why it is important.

1. “Attack the zipper” or “Thumb to bum”

We wish there was a more polite way to get our point across, but these seem to work the best. Here’s the deal, with kettlebell swings you have to have your arms up high in the back. In fact, if you are swinging correctly your thumbs should “real life” touch your bum at the bottom part of the swing. If you are not “attacking the zipper” and your hands are hanging low, then you are putting some serious unnecessary strain on the back by bending at the waist.

2. "Reach way back behind out”

This sort of goes hand in hand with “thumb to bum”, except what we are looking for is that you not only keep your hands up high, but also get your thumbs all the way back between your legs (to your bum!). By reaching way back, you will regain the power from your glutes and hamstring to power through the movement. If you do not reach back, then you are likely to find that power elsewhere such as your lower back. The kettlebell should touch the cheeks at the bottom of the kettlebell swing.

3. “Throw the kettlebell back”

When you are the top of your kettlebell swing, it is easy to let gravity do the job of dropping the bell back, BUT kettlebell swings are a HIGHLY explosive and powerful exercise and we are looking to be ENGAGED through this entire movement. We talk about “staying tight”. If you are throwing the kettlebell back, you have no choice but to stay tight and you have no choice but to explode back to the top of that movement.

We could coach the kettlebell swing all day long. This exercise is a skill that we continuously work on mastering. I hope explaining some of the coaching cues gives you a better idea of what we are looking for and why it is important!

Keep making it happen!
Coach Meagan