Funny story…some of you might know this story…

The other day we got to have a Fun Friday on a Thursday. Coach Cari and I arrived at the gym Thursday morning at 4:20AM to find the parking lot pitch black. Every single light was out as we pulled in. At 4:20 AM that is kind of creepy, by the way! We went in together and learned that we had NO power. The iPod was dying, we couldn’t see the board, or two feet in front of us…crud!

At the drop of a dime, our plan went COMPLETELY south and we had to quickly come up with a new plan. The planning process wasn’t totally smooth either. I came up with a training we could do outside that would have worked well, BUT it wouldn’t have worked well for our poor bands. When Coach Dean came in, he came up with a much better plan that was safe for our students AND our equipment! The training was a total blast. The outcome was positive and everyone left feeling happy and accomplished.

Success!

Now let’s apply this to any other real life situation, right? We have a plan and sometimes stuff happens! Stuff that is TOTALLY outside of our control, but has a direct effect on THE plan, such as getting stuck at work and missing training or forgetting your lunch in the fridge at home. That was not in the plan, so what do you do?

Learning to plan is a skill, and you know what else is a skill? Coming up with a plan B! I did not have a plan B the other morning at 4:20AM, but you know what? I will now! Situations come up all the time where we have to make a choice that wasn’t on our radar. It is a skill to make a choice that you will be proud of and happy with. For example, coming to the next later training hour or making a nutritious choice at lunch at a restaurant. Just because the plan fails sometimes doesn’t mean our world needs to come crashing down. Be ready to adapt and overcome. Be flexible and make choices you will look back and be happy with. Every failed plan is an opportunity to learn.

-Coach Meagan

You may have noticed a theme with these posts, they all center on kids not being able to get out and play the way they used to. The next step in our Athlete Academy program for ages 9-12 over the summer will be to work on some proactive flexibility.

You may be wondering why I am prefacing that with the word “proactive”. Here is why - as kids get older, their time sitting in class and sitting on the couch increases. Ever notice that a toddler walks around endlessly, can squat down perfectly to pick something up, but a 15 or 16 year old has to kneel down or bend over at the waist to do so? Its because of two things: growth and lack of movement in functional patterns.

That’s why in this 6-week summer program we are looking to offset that. Kids sit at desks all day which shortens their hip flexors and stiffens up their upper backs. Combine that with growth spurts that make connective tissue suddenly inflexible and you have a recipe for a child lacking in mobility. Those who are in athletics will notice declines in performance, and those who are not will notice compounding problems that will make any active activity much more difficult.

That’s why our goal is to correct the problem this summer before it even becomes a problem. We have kids in our high school program now that are seeing just how major the benefits are of increased flexibility and mobility. Imagine if they didn’t have those restraints in the first place?

-Coach Adam

The hurdle step, which is demonstrated on the left, corresponds to our green wristbands. This movement allows us coaches to analyze functional symmetry. While performing this stepping/stride like motion, we are looking for maximal hip flexion of the stepping leg all while maintaining hip extension of the supporting leg. This exact movement was performed during the active straight leg raise as well but we are now adding core and pelvic stability into the mix!

What is this band for?

As a coach, we are looking to see if you are able to properly dorsiflex your ankle to clear the string (having adequate ankle mobility), proper hip and knee flexion/extension, control your pelvis, maintain extension of stance leg, and to maintain upright and minimizing upper body movement as much as possible while completing the movement.

If anything stood out and/or you needed to compensate, we want to work towards fixing that problem before potentially causing a greater one!

What does this mean when it comes to exercise?

We want to stay away from exercises that require jumping! Adding in that impactful activity may not be appropriate at the moment. First, we want to work on improving hip mobility. Jumping/landing without the proper postural control and movement mechanics could result in injury.

How can I work my way out of this band?

1. 1/2 Kneeling Hip Flexor Mobes

Purpose: Improve length of hip flexors and teach your body about hip extension rather than lumbar extension

How to perform it:

• ​Set yourself up in a half-kneeling position, with the R leg forward and L leg down on the floor. Ensure that both knees are at 90 degrees.
• Place your hands on your R knee and keep arms extended straight to keep your chest tall.
• Press your R knee away from your body, while tensing the L glute.
• Push forward until you feel a mild stretch in your L hip flexor.
• Hold for 1 minute.

Repeat: 1 minute on each side

2. Figure 4 Stretch

Purpose: Stretch out hips, glutes and lower back

How to perform it:

• Lay on your back and bring your right foot to your left knee.
• Reach through your legs and lace your fingers around your left knee and pull it gently towards you.
• If you are unable to keep your head on the ground – place your hands around your thigh or support your head.

Repeat: Hold for 30 seconds and then switch sides, repeat 2 to 3 times

Let’s conquer this band together,
Coach Cari

This is a somewhat different spotlight I am sending your way this time. After the Rock’n Race this year, Adam Rosenthal came up to me and told me about how he had used his Myzone to make sure he was exercising safely in the Rock’n Race. I asked for permission and was given the okay to share the follow up email he sent about it. 

This is more a spotlight on Adam for having the wherewithal to not only use the information provided to him, but also apply it for his own health. Also it's a great reference for anyone else who needs some other ideas how they can also apply the information! Read below!

“I just wanted to thank all of the coaches at GFNH for the wisdom you have en parted on me via the MyZone training sessions. At Mile 2 last night on the slight incline coming out of the State of NH complex I looked down at my heart rate and saw it had reached 155 BPM which is my Max. 97 degree temperatures and fast walking my usual 5K race pace had pushed me to my max and it was time to back my pace down to 135 BPM and finish the last 1.1 miles which I did. My time was 2.5 minutes slower than my usual 5K times but under the weather circumstances of record high temperatures I accept that and am looking forward to my next 5K race. As Bob Moses stated after the race it was a PW (Personal Worst). I have lived to race another day! I wanted to thank everyone at GFNH for giving me the knowledge and wisdom to make such a crucial decision to back off my race pace because of the heat. Without the MyZone training program this might not have happened resulting in more serious complications. Thank You!”

Thank you for reaching out to us, Adam. Great job using the tools available to you and making the quick decision to keep from setting yourself back. You can continue to make it happen!

-Coach Adam

Fitranx is an exercise leveling system composed of 8 levels. The best way to think of it is like belts in martial arts - as you become more proficient in more difficult exercises, you have the ability to test into the next level during Fitranx testing days at Get Fit. As you progress from Level 1 all the way up to Level 8, the exercises will become more challenging. This will be sure to give you something to consistently strive for to make yourself better.

The thing that makes this different than other things we have done in the past, like the Get Fit games for example, are a couple big factors. First, these tests are standardized and are being performed all over the country. You know that if someone on the west coast is a Level 5, and you just passed the Level 5 test, you both had to complete the same number of exercises, the same selection of exercises, and the same weights from those exercises. Also, these level tests are categorized by age: Bracket 1 is ages 16-35, Bracket 2 is ages 36-55, and Bracket 3 is ages 56+.

Now, for a little information about the testing days. First and foremost, every participant must level their way up, so everyone, regardless of current conditioning, must start at Level 1 and work their way up. Our next testing day will be July 15th (it’s a Saturday) where the Level 1 and Level 2 testing will take place. Subsequent testing days will follow once it has been fully kicked off. Each tests consists of two parts - a strength portion and a conditioning portion - so you must be up to the task in both in order to complete the test. More information to come! be on the lookout!

-Coach Adam

Summer is here! With summer comes beautiful, gorgeous days! With those beautiful, gorgeous days comes the desire to soak up the sun for every minute possible, which means some of our colder month habits get brushed off…

Yes, I am talking about training. Here are three things you need to know and DO this summer so that you stay in the game!

1. Don’t let weather dictate your attendance. Easy for me to say, right? This is my job. But this is YOUR LIFE we are talking about. We only get 2-4 hours of your whole entire week to keep you moving toward your goals. Training is ongoing. You want results? You gotta be consistent!

2. Make training an appointment. You know how you put a dentist appointment or a doctor’s appointment on your calendar? You can’t miss it, right? It is planned. So is training. Make training a “non-negotiable.”

3. Understand that while biking, walking, running, hiking are all forms of exercise, it is far different than strength training. Strength training is the magic that keeps you aging gracefully. We need to be STRONG to keep our bones healthy and we need to be STRONG to continue to get up and down off of the floor. Being STRONG is what keeps you independent and you can’t be STRONG if you are inconsistent!

Be consistent. Be strong. Be accountable. Get results. Be better than you were yesterday!

Coach Meagan

In order to build on my last piece about coordination, the next step is putting those into action. Reflexes and reaction can be greatly influenced at this age. You may see it in your kids now as this is normally when we start to see growth spurts and physical changes to some degree. You may see your child was one of the fastest, then he grew 4 inches and all of the sudden they are slower and look like they can’t control their body.

When that growth occurs, the body has to learn to adapt to the new changes - that’s where coordination, reflexes and reaction come into play. It's about teaching the body to move in space. I have seen it myself in doing things with kids within the last year or two. Think back to when you were in school playing tag, or capture the flag (or steal the bacon, whichever name you used). Now with that knowledge, go get a group of kids together and try to play the same game. You see kids running into each other, major collisions, one child runs with the flag, sees two other children and has plenty of time (in your mind) to react and change directions but they don’t and end up running straight into them.

Why? Why does it look so chaotic? So unbalanced? Why does your child, who used to be the fastest in their class, seem slower and more uncoordinated? Without the proper movements, these traits don’t develop. That’s why the next step in our 9-12 year old program is working on reflexes and reaction.

It isn’t so much to teach a child how to be the fastest or to cut to avoid a defender, although that may be a positive side effect. It is teaching the brain how to communicate more effective with the legs that are now longer and the muscle, which is now larger and more developed.

-Coach Adam

The inline lunge, which is performed on the Functional Movement board can seem like a balancing act to many. In this movement pattern, balance is not the only thing that we are looking for! During this exercise, your coach is able to gather valuable information in regards to your current:

1. Stability of the trunk during alternating patterns and without the use of the arms as a counter balance
2. Hip, ankle, knee, and foot mobility/stability for both sides
3. The functional symmetry between L and R sides

When there is a loss of balance, inability to complete the full movement pattern, or pain while performing, it will be important to be cautious while moving through lunges.

What does this mean when it comes to exercise?

If a blue wristband is something that you are currently sporting, our main focus will be to obtain full range of motion during this movement prior to adding an external load.

Examples of exercises not performed with a blue band:

• Loaded lunges

How can I work to get out of my band? I want to do some of those exercises!!

1. 1/2 Kneeling Hip Flexor Stretch

Purpose: Improve length of hip flexors and teach your body about hip extension rather than lumbar extension

How to perform it:

• Set yourself up in a half-kneeling position, with the R leg forward and L leg down on the floor. Ensure that both knees are at 90 degrees.
• Place your hands on your R knee and keep arms extended straight to keep your chest tall.
• Press your R knee away from your body, while tensing the L glute.
• Push forward until you feel a mild stretch in your L hip flexor.
• Hold for 1 minute.

Repeat: 1 minute on each side

2. 1/2 Kneeling Ankle Mobes

Purpose: Improve ankle mobility - dorsiflexion

How to perform it:

• Set yourself up in a half-kneeling position with your L foot forward. Set the dowel rod up outside of the pinky on the L foot.
• While holding onto the dowel rod, drive your L knee to the outside of the dowel rod, away from your midline.
• Pause for a few seconds, reset to starting position, then drive knee forward again. Keep repeating these steps.
• *Focus on keeping the L heel on the floor the entire time.

Repeat: 1 minute on each side

Let's conquer this band together,
Coach Cari

I love how Sam has included in her spotlight how she took responsibility for her actions. She knew she had to make time, she knew she had to change what she was doing and what she was eating. Get Fit NH is part of who Sam is. She makes us part of her scheduled day. By making herself a priority, she is changing herself and helping those around her change too. Get Fit NH wants to make the world a happier place. It automagically happens when we get healthier. Take it from Sam- it’s working.

What specific results can you share?

"Results" can be measured in different ways! I can say I've lost 17 lbs since February (which I have) but the more meaningful results are changing the bad habits that were ultimately holding me back from doing the things I wanted to do. I see no issue in drinking water all day or not eating bread (ok, the bread thing is pretty difficult). What I love the most is how easy it is to get friends and family on board with healthy habits! Some people will help you get moving and some will commit to clean eating. I've utilized my entire network in some way.

What would you say to somebody on the fence about joining?

Results lie in your hands. Get Fit can help you achieve your fitness goals, whatever they may be, but it starts with you. If you need help with healthy eating, they can do that. If you need modifications due to prior injuries, they will work with you. If you want to find a network of goal minded individuals, they've got that. You will feel sore! But you may even like it! (It means it's working!)

Anything else to add?

Have I said "thank you" yet?! 🙂

Keep the great work and attitude going, Sam!
Coach Nancy

Imagine you're in gym class playing dodgeball and someone on the other team isn't looking. Now is your chance, wide-open target 10 feet away. You go to throw the ball, release; the ball goes 5 feet before hitting the ground and slowly rolls to their feet. What happened? Why is it that nowadays we see less and less ability of kids to be able to do something like throw a ball? It stems from a lack of coordination. Yes, all kids struggle with coordination to some degree, but why do we see it in such a sweeping percentage? Lack of play and lack of movement are normally to blame.

Many of us as kids grew up playing outdoors, climbing trees, jumping fences, walking on logs (or in my case stone walls with loose rocks). We don't think about how much those simple skills translate into our coordination as we get older. Climbing trees and fences teaches your body how to coordinate a foot and a hand at the same time in some cases. It all revolves around learning how to move more than one body part at the same time. Things that kids seldom experience anymore until they are old enough to join organized sports, that is assuming that they want to do so.

This is an important skill that has been lost often due to the modern practices. That is why such a big emphasis will be put on such movements in this summer's Athlete Academy for ages 9-12, to help teach them the movements necessary to increase their coordination.

-Coach Adam