Once you are eating three nutritionally balanced meals each day focused on whole food sources of protein, vegetables, and healthy fats, choosing to add supplements to your diet can help bring your nutrition to the next level!

There is a time and a place when a protein supplement is super handy. Here are 5 reasons why having a protein supplement in your nutrition arsenal can be a plus!

1. Enhanced muscle building and recovery

After training, your muscles have just been worked extremely hard and are in need of fuel to aide in muscle growth and repair. Training is actually the time you are breaking down your muscles- AFTER training is the time to rebuild! Having a quick source of protein ready after training helps that recovery and growth process right away. Don’t forget the carb source, like a starchy vegetable, to replenish your energy stores so the protein is going directly to your muscle.

2. Convenience

When you’re on the go and don’t have a lot of time to make a meal, having protein powder or a protein bar is an excellent way to ensure you are still hitting your protein needs. Protein powders and bars often don’t require refrigeration and can be easily packed in your gym bag for a quick protein source.

3. Easily digestible

After an intense training session, eating a meal of chicken and sweet potatoes may be the last thing you want. You are not hungry in the slightest, but you know you need to refuel your muscles. Having a quick shake with a banana can be a much easier way to get in your post-training protein and carbohydrates.

4. Promotes increased nutrient intake

Often times when I make a protein smoothie, I am adding in other ingredients to enhance the protein powder. A common smoothie in my house-hold is a couple handfuls of spinach, frozen strawberries and banana coins, a scoop of protein, ground flaxseed, ice, and water! BAM… protein, vegetable, fruit, and fat all in a yummy quick smoothie!

5. Easy "add-in" to foods lacking protein

Adding a scoop of protein powder to your morning breakfast of oatmeal or granola guarantees you are getting in protein to increase the satiety of your meal and prevent any quick spikes in blood sugar with a solely carb-rich meal.

One of my favorite post-training shakes when I’m short on time is to throw a scoop of vanilla protein powder, a container of sweet potato baby food, and a dash of cinnamon into a shaker cup! (A similar concoction is this Pumpkin Pie Shake)

Over the next couple of weeks I am going to be sharing with you some of the supplements I, as a Registered Dietitian, personally believe have value and AREN’T a waste of your money.

Before I leave you for today, there are a few things I want to mention about supplements. Remember what the word “supplement” truly means. A supplement should never replace a diet rich in whole foods like lean meats, eggs, fish, vegetables, fruits, and healthy fats (i.e. avocado, olive oil, nuts). Without a solid base, a supplement is simply ineffective and cannot make up for what you are lacking from food.

Remember, when selecting a supplement make sure it has been third party tested. This means that the supplement has been tested by an unbiased party to make sure the ingredients promised are truly there at the correct portions and that nothing suspicious has been added. Two seals I typically look for on supplement labels are USP or NSF. Also, before starting any supplement it is important to check in with your doctor to make sure this is right for YOU and your health.

With eating protein and produce at every meal, you should be getting all the protein you need. A supplement is by no means a MUST, but it is a great addition to add an extra protein punch.

Be on the lookout for the next Smart Supplementation highlight – Fish Oil.

Eating with Health in Mind,
Coach Kristen

I was listening to some stand-up comedy the other day and the comedian had a bit about being on an airplane, and about the safety demonstration. We have probably all seen this or heard jokes about it in the past.

During the demonstration for safety on the plane, they tell you that should the oxygen masks deploy, secure your mask first before helping other secure theirs. Shortly after that, I was writing a letter to a client talking about the same thing - putting yourself first.

I will fully admit that I struggle with this more than most others. I consistently tear myself in different directions, forsake sleep, food, exercise, to help other people. I, of course, try to keep the latter in check, but if a friend calls me and needs my help, and I’m coaching the next morning, there is a good chance I’m helping him until 1am and then coaching at 5am. It’s just the way I am and the way I have always been.

I am beginning to realize more and more however that I can’t keep that type of thing up. I need to make myself a priority or else I can’t help anyone. If I am constantly tired, constantly not taking care of myself, and constantly forsaking my own plans, aspirations, and well being for others, how long can I really help them? Pretty much until I break down, then I am no good to myself or to them. Just like on a plane, if you suffocate before you can get the mask on the person next to you, then what good was it?

I realize it’s not easy. I realize life demands time, that’s just how it is. That’s why we need to work to control our schedules and our time as well as we can, so that we can be healthy and ready to help those who need us. So remember, its not selfish to take time for yourself or to improve yourself, because in the end you will be much more able to help others than if you don’t. Think about it.

-Coach Adam

Do you ever read those articles in magazines labeled “6 weeks to reach a perfect body” or “5 steps to 6 pack abs”? Yeah, me too. Those articles infuriate me, because they are SUCH bogus!

You know what isn’t bogus though? Habit building.

Imagine what your body could look like or feel like one year from today if each month you just focused on ONE thing. And imagine what changes you would see if you maintained those new habits month after month after month?

It isn’t easy to take the reigns, but we can simplify it. Here is an entire year’s worth of action steps to get you focused and keep you moving toward your goal:

• Perfect attendance - January
• No takeout food - February
• Keep a food log - March
• Eat breakfast everyday - April
• Eat lunch everyday - May
• No snacking after 7pm - June
• Eat three meals per day - July
• Protein with each meal - August
• Veggies with each meal - September
• Healthy fat with each meal - October
• No added sugars - November
• 80 ounces of water per day - December
  

This is just an example outline. You can go in any order, but I challenge you to start somewhere!

-Coach Meagan

David Liberatore!

David has been with us at Get Fit for a little while now. He has worked really hard and even has asked multiple times for more corrective exercises and more ways to get better. I am extremely happy to write this for him and get his story out there! He always comes with a positive attitude looking to get better. Here is David's experience in his own words...

Why did you choose Get Fit NH?

I chose GetFitNH because a friend of mine joined and raved about it. He knew that I joined 2 other gyms and dropped out after a couple weeks. He said the first two weeks were free so try it. I met with Adam and knew I was in the right place.

What changes did you notice in the first few weeks?

After two weeks, I noticed that my knee was feeling better and that I had so much more elasticity in my lower back.

What outside of Get Fit NH has become easier since starting?

I set a personal goal to lose 100 lbs. to stay in the program for one full year.

What have you accomplished so far?

After two months I have lost 23 lbs., my knees feel much better, my back doesn’t constantly hurt and I can walk long distances without gasping for air. My eating habits have improved as I am eating much healthier. I eat more veggies, less meat and less carbs. All that know me never would ever have imagined me drinking more water and NO soda.

What is your favorite part of Get Fit NH?

The things that stick out to me about what makes GetFitNH so different from any other gym I have belonged to is the caring attitude of everyone at the center. From the owner, to the trainers to the members, it is astounding. We train with people who have been there 3 weeks to people that have been there for 3 years and they are all encouraging. I like the fact that training is geared to your ability. A trainer is constantly showing me a more appropriate exercise if I am struggling because of my ability. GetFitNH has it all and I know I have changed my life by changing my life style. I actually look forward to coming to exercise rather than trying to find an excuse to not go. I highly recommend GetFitNH at whatever level you think you are at.

Keep up the hard work, David!
-Coach Adam

I am writing this blog sitting at the airport in Columbia, South Carolina. If you have ever traveled alone then you have probably overheard some interesting conversations. I just overheard a long conversation about weight loss that struck a nerve. It is hard to keep my mouth shut sometimes, but I did it! Instead, I decided to share it here just in case anyone out there has this same mindset.

The relevant piece of the conversation went something like this:
“I really would love to lose 30 pounds, but I am so busy. I just started with a new job and the girls have dance almost every night. It makes more sense to start after the holidays when I can have a fresh start and things slow down."

Her friend then agreed that this was smart decision.

If this is your mindset, allow me to be a GREAT friend and coach and tell you no, no, no!

1. Things will NEVER slow down. Nope. After the holidays, life goes on. Guess what? Work isn’t going anywhere. Your kids (probably) aren’t going anywhere. If you don’t find a reason to start, then you will find an excuse every single time. We all have the same 24 hours. Those who plan their time and include themselves in that time are the most successful. I say this because I love you…you’re not getting any younger and time isn’t slowing down so let’s go! Get started.

2. 30 pounds seems like a big number. If you keep putting off when you are going to start, that number will only get bigger. After the holidays do you really want to say you’d like to lose 40 pounds? How discouraging. The national average of weight gain through the holidays (October-December) is 10 pounds. Stay out of that category and do something now.

3. You don’t have to change who you are to get results. In fact, you only need to focus on one thing at a time. I bet between now and the New Year you can build 2-3 new skills to increase your performance and results. Focus on one habit each month to help you get closer to your big picture goal. Your coach can direct you. Results are about a lifetime of building habits and improving skills.

If this stuff was easy, then no one would ever say they are going to wait. It isn’t easy, but we have a simplified system to help you. You are NOT in this alone. Do not wait. The magical right time you are waiting for is not coming.

It is up to you to make it happen,
Coach Meagan

We had 34 athletes step up and compete in the 2016 SkiErg World Sprints! We would like to recognize and congratulate everyone that competed! You all did AWESOME!

High five to all of these people who competed:

Special high fives to these people who placed in the top 20 in their age groups:

Women:

40-49

#3 Kathy Nourse 3:52.0

50-59
#17 Terri George 4:33.3
#20 Nancy Carlson 4:38.1

60-69
#17 Lyn Roberts 5:03.7
#18 Mary Davidson 5:11.0

Men:

60-69
#19 Tom Barker 3:59.4

Great job everyone!

I came across a buzzfeed link the other day that had quotes about life taken from the movie Fight Club, which is one of my favorite movies, if not my favorite. This was one of the quotes they talked about.

It’s a morbid question, I fully realize and understand that, but it certainly is a way to get us to stop and think about our path, and our past, present, and future. It is something that we can really use to reflect. There is a reason death leads people to change. There’s a reason why when a family member passes away or someone has a near death experience, often people suddenly change. Being reminded that life isn’t forever and the time we have is important often, unfortunately, is a message only heard after life ends.

You don’t need to think about yourself dying, how heartbroken others around you would be and the like. It’s just an exercise in self-reflection. If for some reason this was the end of the line for you, would you feel you accomplished everything you wanted to? Would you be upset that you worried to much about work? That you didn’t take care of yourself? That you kept pushing off getting healthier? Or that you didn’t take that trip you always wanted to go on? Maybe you let work bog you down, working insane hours to save money for things that we just end up not doing because of work, rinse and repeat.

Time isn’t promised to any of us. That’s why it is important to take care of yourself to make it last as long as possible. We take care of our bodies so that we are able to do everything we want to do and aren’t restricted because we can’t walk. We take care of our minds, continue to read, and express and absorb. We de-stress, and make time for the things that make us happy. We don’t keep putting our lives on hold because we are just “too busy”. 

So, I ask you to think about this question, reflect, and see what you discover.

-Coach Adam

Sam is pictured on the left.

Sam’s mom, Lori (who is also part of the Get Fit Family!), described the award: “The Coaches Award is given to the athlete(s) that show leadership, good work ethic, and being a team player both on and off the field”.

Sam and his brother have been a part of Athlete Academy for a while now, and watching them continue to grow (quite literally in Sam’s case) and progress has been awesome. The award Sam has eared is an important one because it shows how well-rounded the athlete is in all facets of the game, both on and off the field. Great job Sam and keep up the great work!

-Coach Adam

Strength training has endless benefits to your overall health and quality of life. One of the most appealing benefits that I think we can all agree on is that it helps us keep our independence. Strength training keeps us out of a walker for longer. It keeps us getting up and down off of the floor and gives us the energy to keep up with all those grandbabies! If that isn’t enough motivation to keep you training for life, then let’s chat about what does motivate you!

Here are 3 ways to advance your training to the next level:

1. Be Engaged

Coming in and going through the motions each day does not require a whole lot of effort. I assume if you’re here it is because you want to change something about yourself and get better. So what do I mean by be engaged? Pay attention to how much weight you are picking up. Pay attention to speed of movement. Count your reps. Be coachable. Ask questions and challenge yourself. If you want to see your body change, then you have to make it change.

2. Be Coachable

Again, assuming if you are here, then you want to be coached (that’s why you hired us, right?). So let us do that. If we push you to sink lower in your squat- don’t roll your eyes like we’re bullies! We’re coaches and we know if you’re getting in here then you want to make a change and we are responsible for holding you to that. Embrace the coaching- that’s what makes Get Fit NH different from any other gym in the area.

3. Be Smart

Did you know that you are a part of a SMART group training program? What makes us smart? The Functional Movement Screen. This is again one of the many things that makes Get Fit NH different than any other training program around. Look at the Functional Movement Screen as a measuring point. It gives you another way to measure improvement and be sure that you stay in the training game. I know some of you look at the bands as a punishment, but I promise they are what keeps us training you safe. Your coaches have bands too and there are exercises that are simply not appropriate for us too.

Keep making it happen,
Coach Meagan

The other day I really got to thinking about how people respond when asked, “How are you?”.

This is kind of a question we ask out of proper etiquette, but do you really listen to the response you get? I’m good, I’m well, I’m alright, I’m okay and I’m here are all pretty common answers. It’s pretty rare that someone answers totally honest that they are having the worst day or the best day or a great day, right? They just kinda answer and move about their business.

Here is something I observed recently (because I really do listen when I ask you how you are doing!): I get A LOT of I’m okay and alright or I’m here (consistently and from the same people!).

I am no longer taking that as an answer so you may need to think about an adjustment.

You CAN’T just be Eeyore all the time! If you answer that way, then that’s how you’ll act. Do you REALLY just want to be okay all the time?

When someone asks me how I am doing, I always (and will always) say excellent, stupendous, super, amazing, wonderful, ducky….something insanely positive because that’s how I want to feel and act.

I strongly believe attitude is a choice and it starts with how you think you’re doing. Your attitude effects SO many aspects of life. It effects everyone around you. It effects your motivation, your actions, your results….everything.

Words mean something and they effect you so don’t be an Eeyore, be a Baby Roo!!!

-Coach Meagan