The pursuit of health and fitness is an admirable goal, but for many, it can slip into an obsessive mindset. Rigid rules, guilt over missed workouts, or stress about every calorie can rob the joy from the process and lead to burnout. To build a sustainable training and nutrition plan, it’s essential to shift your mindset and embrace balance. Here’s how.

1. Ditch the All-or-Nothing Mentality

One of the most common pitfalls is the belief that you have to be perfect to succeed. This black-and-white thinking often leads to cycles of over-restriction followed by overindulgence. The key to sustainability is understanding that progress isn’t linear and that small, consistent actions matter more than perfection.

• Shift your mindset: Instead of thinking, “I have to stick to this plan perfectly,” reframe it as, “I’ll do my best today and keep moving forward.” I always tell my clients that each meal is another opportunity to get back on track. Life will continue to happen around you. We need to learn how to make adjustments in our training and nutrition plan that make sense for our life.
• Actionable tip: Celebrate small wins, like hitting your protein goal or showing up for a 20-minute workout, even if it’s not your full plan. The small wins add up to massive change when they are done consistently. 

2. Focus on What You Can Add, Not Just What You Should Avoid

Obsessing over restrictions—whether it’s cutting carbs, eliminating sugar, or avoiding “bad” foods—can lead to an unhealthy relationship with food. Instead, focus on what you can add to your nutrition and training routine to enhance your health and performance.

• Nutrition: Think about adding nutrient-dense foods like colorful veggies, lean proteins, and healthy fats rather than fixating on what you “can’t” have.
• Training: Lean into the exercises that you thoroughly enjoy or help you outside of the gym. Learning to recognize how your training plan translates into your actual life outside of the gym keeps you coming back.
• Actionable tip: Each week, set a goal to try one new healthy recipe, habit, fitness goal to keep things fresh and exciting.

3. Prioritize Recovery and Rest

An obsessive mindset often leads to overtraining and neglecting the importance of rest. Recovery is where your body repairs itself and grows stronger—it’s just as critical as your workouts.

• Shift your mindset: See rest days as part of your training plan, not a break from it.
• Actionable tip: Schedule at least one rest day per week and prioritize 7-9 hours of sleep per night. Use tools like stretching, foam rolling, or meditation to enhance recovery.

4. Set Realistic Goals

Obsessive behavior is often fueled by unrealistic expectations. Setting unattainable goals can lead to frustration and a sense of failure. Instead, focus on realistic, incremental progress.

• Short-term goals: Break your big goals into smaller, actionable steps. For example, aim to increase your squat by 5 pounds per month rather than expecting a massive PR in a few weeks.
• Long-term perspective: Remember that fitness is a lifelong journey. Avoid shortcuts and embrace a plan that’s sustainable over years, not just weeks.

5. Practice Mindful Eating and Training

Mindfulness can help you stay present and tune into your body’s needs rather than being driven by rigid rules or external pressures.

• During meals: Slow down and savor your food. Pay attention to hunger and fullness cues instead of tracking every calorie obsessively.
• During workouts: Focus on quality over quantity. Listen to your body—push when you feel strong and pull back when you need rest.
• Actionable tip: Keep a journal to reflect on how your body feels after meals and workouts. Use this feedback to adjust your plan as needed.

6. Build a Support System

Surrounding yourself with a positive, supportive community can help you stay grounded and focused on your goals without becoming obsessive.

• Find a coach: A good coach can provide structure and perspective, helping you avoid overtraining or under-eating.
• Connect with like-minded people: Join a fitness class, online group, or community where balance and sustainability are encouraged.
• Actionable tip: Share your goals with a trusted friend or mentor and ask them to help you stay accountable in a healthy way.

7. Give Yourself Grace

Life happens. You’ll have days when you skip a workout or eat more dessert than planned—and that’s okay. What matters most is consistency over time, not perfection every day.

• Shift your mindset: View setbacks as learning opportunities, not failures.
• Actionable tip: If you’re feeling guilty or frustrated, write down three things you’ve done well recently to remind yourself of your progress.

Final Thoughts

Battling an obsessive mindset is about embracing flexibility, balance, and the long game. By focusing on small, consistent habits and giving yourself permission to enjoy the process, you can create a training and nutrition plan that enhances your life rather than consuming it. Remember: progress is about finding what works for you and sticking with it for the long haul.

We’re thrilled to announce the return of our 8-Week Barbell Strength & Power Class, kicking off January 18th, 2025! This class was a massive hit in the fall, and we can’t wait to bring it back for another round.

Designed for those ready to take their strength training to the next level, this small-group class offers expert coaching, individualized attention, and a supportive environment to help you crush your goals. With spots limited to just 12 participants, now is your chance to reserve your spot before it fills up!

Ready to start 2025 stronger? Here's what to expect...

• 8 small group barbell strength and power sessions coached by Meagan

• Tracking and progression each week
• Learn brand new barbell movements not available in large group
• Try advanced power and core exercises
• Small group session is limited to 12 people

What Barbell Movements Will We Learn?

• Barbell Back Squats

• Barbell Front Squats

• Landmine Variations

• Barbell Deadlift Variations

• Box Jump Variations

• Advanced Core Work

• Sprint Variations

Why Choose This Program?

You'll master movements not available in our large group settings, all while receiving individualized attention in a small group (max 12 clients). Whether you're looking to refine your squat and deadlift form or advance your overall strength, this class is for you!

If you want to kick up your training game in 2025 then this class is a MUST!

Discounts Available

If you’ll miss 1-2 sessions, discount codes are available! But if you're expecting to miss more than two classes, this may not be the best fit as we focus on skill-building week to week.

Use code 7CLASSES if you're going to miss one class

Use code 6CLASSES if you're going to miss two classes

Don't miss this chance to elevate your training!

Sign up now and secure your spot! We are only accepting 12 clients into this program and it is first come, first serve.

FAQ

1. Do I have to be a Get Fit NH client to participate?  No
2. Can I do the program if I have never done barbell training before? Yes, I will teach you!
3. Is this program for me if I have never done strength training before? No. Try our group personal training for an intro into strength training!
4. How much is the program? $297 for all 8 weeks. See discount codes if you are going to miss 1-2 classes

Protein is essential for muscle repair, energy, and staying full throughout the day. However, getting enough protein can be challenging, especially if you're trying to avoid calorie overload. Here are three simple strategies to help you sneak in more protein without tipping the calorie scales.

1. Upgrade Your Snacks

Many snacks are carb-heavy and low in protein, leaving you hungry again shortly after eating. Swap your usual choices for high-protein alternatives that deliver a big nutritional punch without extra calories.

• Try this: Greek yogurt topped with a handful of fresh berries. A single serving can pack in 15-20 grams of protein. Oikos is a great brand!
• On-the-go option: Grab a protein bar with at least 10 grams of protein and under 200 calories. Look for bars made with whey or pea protein. Barbell soft bars taste great and are typically less than 200 calories and more than 15 grams of protein. 
• Other ideas: Tuna packets, Applegate turkey or chicken slices with a handful of roasted edamame.

2. Add Protein to Your Beverages

Drinks are an often-overlooked opportunity to boost protein intake. Whether you’re having coffee, smoothies, or even water, adding a protein boost can be quick and calorie-friendly.

• Protein coffee: Stir in a scoop of flavored protein powder into your morning coffee for a creamy, satisfying kickstart to your day. Coach Dylan tosses some of our collagen into his hot coffee for a quick and easy 18 grams of protein! I love Cookies and Cream protein powder in my ice coffee and we have a client who swears by Rocky Road protein powder in her hot coffee. Just make sure to grab a frother to avoid the clumps!
• Smoothie boost: Add a scoop of unflavored or vanilla protein powder to your fruit smoothie. Combine with low-calorie almond milk, spinach, and frozen berries for a balanced, protein-packed drink.
• Clear protein water: Many brands now offer protein-infused water with 15-20 grams of protein and fewer than 100 calories. Perfect for sipping post-workout or on busy days.
• Clear protein powder: This is my life hack! Grab some of our Rule1 blue raspberry, cherry limeade or peach mango clear protein powder and some of our collagen. Put one scoop into a 24 ounce shaker filled with water and drink it throughout your morning. I drink it while I am working out instead of water! This is an easy 30 grams of protein!

3. Sneak Protein into Your Meals

Adding protein to your regular meals can be as simple as making a few substitutions or additions that go unnoticed in flavor but make a big difference nutritionally.

• Egg whites: Mix egg whites into your scrambled eggs or oatmeal. Three egg whites add 10 grams of protein with only 50 calories. Or replace your whole eggs all together for an egg white omelette. One cup of egg whites is 26 grams of protein and  only 130 calories!
• Lean meats: Use shredded chicken, turkey, or canned tuna as a topping for salads or stir into soups.
• Plant-based add-ins: Toss lentils, chickpeas, edamame or black beans into your pasta or grain bowls. They’re rich in protein and fiber, making your meals more filling.
• Cheese swaps: Opt for low-fat cottage cheese or ricotta as a spread or base for dishes instead of calorie-heavy cream-based options.

Sneaking in protein doesn’t have to mean extra effort or added calories. By  adjusting snack choices, enhancing your beverages, and fortifying your meals, you can easily hit your daily protein goals while staying on track with your calorie intake. Start small with these tips, and watch how they transform your energy and satiety levels!

Kick Off the New Year with Get Fit NH! 

Join us on Sunday, January 5th for a FREE workout and Open House!

10:00 AM: Start the day strong with an energizing workout led by our incredible team.

After the workout, stick around for an Open House! Perfect for anyone curious about joining a new gym in 2025.

• Bring a Friend Bonus
  Bring a friend to the open house or pop up workout and they’ll enjoy a free sample of our delicious supplements!
• Anyone who attends the pop up or open house then starts a 2 week free trial will get 8 weeks of free meal plans and a printed cookbook on their first day of training.

 And great news! If your friend signs up YOU’ll get $50 cash for introducing them to Get Fit NH!

Sign-up is required so we can plan the perfect workout experience for everyone. Let’s ring in the new year with fitness, fun, and community!

We can’t wait to see you there!

Date 

Sunday, January 5, 2025

Time 

10 AM - 11:30 AM

Location

Get Fit NH

41 Terrill Park Drive

Concord, NH 03301

Get Fit NH clients are getting so much stronger week after week!

Here’s the power of coaching..I didn’t tell any of these clients what was on the bar until AFTER they lifted it.

Lifting can be a head game and often times we get in our head and fabricate all the what ifs. All of our clients are stronger than they think and that’s where we come in we all need someone who believes in us.

Congrats to:

Melissa deadlifting 265

Brittany deadlifting 185

Betsy deadlifting 165

Lisa deadlifting 155

Linda deadlifting 225

Brenda deadlifting 215

Jeff deadlifting 285

Jon deadlifting 285

Joe deadlifting 245

Sam deadlifting 185

Jean deadlifting 205

Protein intake is one of the most common challenges my clients face—and it’s so important for reaching your goals!

To make it easier, I’ve created this quick video showing two simple, high-protein options that pack plenty of protein without packing on the calories.Struggling to stay in a calorie deficit? It’s probably not because of your protein!

These examples give you a solid protein boost while leaving plenty of calories for the foods you love most.Check it out and let me know which one you’d try first!

Why is protein so important? Here are 3 key reasons:

• Build & Repair Muscles: Protein is essential for muscle growth and recovery, especially if you’re strength training.

• Boosts Satiety: It helps you feel fuller for longer, making it easier to manage cravings and stick to your goals.

 • Supports Overall Health: Protein is vital for healthy skin, hair, nails, and maintaining a strong immune system.Make sure you’re fueling your body with enough protein every day!

Building long-lasting habits is often the key to success in health and fitness. But did you know that these habits are more than just routines? They actually create and strengthen neural pathways in your brain, making them easier to follow over time. Let’s dive into how consistency impacts your brain and body when building healthy habits.

1. Understanding Neural Pathways and Habit Formation

Neural pathways are connections between neurons in your brain that form as you repeat behaviors. Think of them like trails in the woods: the more you walk down the same path, the clearer and easier it becomes. Similarly, every time you choose to exercise or eat a balanced meal, you’re reinforcing a pathway in your brain, making it more likely that you’ll repeat the behavior.

This process is called neuroplasticity, the brain’s ability to reorganize and create new connections. At first, new habits require extra mental energy, as you’re literally carving out new trails in your brain. But with time and repetition, those trails become automatic routes, making your healthy choices feel more natural and less effortful.

2. Consistency is Key

Consistency is crucial for habit formation because it strengthens these neural pathways. If you skip workouts or frequently switch routines, it’s harder for your brain to solidify those pathways. When you commit to a regular schedule, however, your brain builds a rhythm, making it easier to stick to in the long run.

For example, let’s say you decide to exercise three days a week. At first, it might feel challenging, and you may have to consciously motivate yourself. But after a few weeks of consistently showing up, your brain’s neural pathways adapt, making it a habit that requires less willpower to maintain.

3. The Power of Small, Consistent Actions

When it comes to building a healthy lifestyle, small, consistent actions often work better than big, sporadic efforts. Rather than overhauling your entire routine, start with manageable changes. For instance, commit to a 10-minute walk after lunch or drink a glass of water first thing in the morning. These simple actions reinforce positive behaviors, making it easier for your brain to accept bigger changes over time.

4. Patience and Persistence Pay Off

It’s tempting to expect immediate results, but forming new neural pathways takes time. Studies show that it can take anywhere from 21 to 66 days to form a new habit. So, if you feel like your healthy choices aren’t yet second nature, keep going. With patience and persistence, your brain will adapt, making it easier to stay consistent in the long term.

5. Breaking Old Patterns

Just as you can form new habits, you can also break old ones. This involves “overwriting” existing neural pathways with new behaviors. When you replace an unhealthy habit with a positive one, your brain gradually weakens the old pathway while strengthening the new one.

In Summary

Consistency in health and fitness is about more than willpower – it’s about reprogramming your brain. By repeatedly choosing positive actions, you’re not only building strength and endurance in your body but also rewiring your mind for a healthier lifestyle. Stick with it, and over time, you’ll find that making healthy choices becomes second nature.

Get ready to put those holiday carbs to good use! We’re excited to invite you to our “Pies Off Thighs” Post-Thanksgiving Training Session at Get Fit NH!

Here’s everything you need to know:

Event: Pies Off Thighs Post Thanksgiving Training Session
Date: Saturday, November 30th
Time: 8:00 am - 8:450 am
Location: Get Fit NH
Who’s Invited: Everyone! Clients, friends, family, and followers of ALL fitness levels!

This session is designed to be inclusive and fun for everyone, whether you're new to fitness or a seasoned athlete. Our “Pies Off Thighs” workout is the perfect way to shake off those Thanksgiving indulgences, re-energize, and start ramping up for the end of the year and the Christmas season.

Join us as we build momentum together for a strong finish to 2024, complete with some holiday spirit, great energy, and a workout you’ll remember! Bring your family, bring a friend (or two!), and let’s make this the start of a festive, healthy end to the year!

This is a pop up style workout and registration is $10. When you get to the training session we will ask you to nominate your favorite non profit organization. We will draw one non profit organization at the end of the year and donate 20% of proceeds to them.

Looking forward to seeing you there,
Meagan and the Get Fit NH Team

On Monday, November 11, 2024 we will host a very special Veterans Day charity training at Get Fit NH.  We will donate the proceeds of this charity training to a local non-profit organization, Hidden Battles Foundation.

Hidden Battles Foundation is a New Hampshire based non profit organization who  strives to help preserve the healthy minds of active and retired Military/Veterans, Fire Fighters, Law Enforcement, EMS, 911 Dispatch, and Nurses through community based & peer lead activity driven treatment and counseling for depression, suicidal tendencies, and PTSD.

Many of you know that I am a Veteran of the United States Marine Corps, serving two tours overseas and a 4 year enlistment from 2008-2012. This non profit holds a special place in my heart.

In honor of Veterans day and remembering everyone deployed (RED) we ask that you wear a red shirt to this training and pay $10 so we can give back to our Veterans who need us most. 

We welcome clients, friends, family and followers to attend this charity training. If you cannot make it, you can still leave a $10  donation using the link below. 

Hidden Battles Foundation Charity Training

Monday, November 11, 2024 at 8:30 am

Location: Get Fit NH

41 Terrill Park Drive, Concord, NH 03301

Cost: $10 using link below or cash donation upon arrival

Uniform: Red shirt