Meagan Sbat
Author Archives: Meagan Sbat

Fueling for Fitness with RDN Kristen Chulada Jimenez

We are excited to host a former Get Fit NH coach on Wednesday, October 26th at 6pm! Kristen is a registered dietician and has recently opened up shop in Concord with Nutrition Works. 

I think you'll appreciate Kristen's simple and gentle approach around nutrition and treating food as fuel. You won't hear her listing off the foods you "can't" eat, but rather reinforcing the foods you can ADD to enhance results and performance. 

We hope you'll join us to learn more about you can keep taking steps closer to results. I bet you'll learn a few things that you can put into play right away. 

She will have Q&A opportunities as well. If you have a specific condition or concern you can always book an appointment with her! 

Buy your ticket here ($20)

Win a FREE year of training

If you don't know, you're about to know! I have a HUGE soft spot for Best Buddies NH. Get Fit NH has supported their effort of INCLUSION for several years. They support children and adults with intellectual disabilities and help connect them in their school, their communities, in friendships , the work place and so much more. On Saturday, November 19, 2022 at 5pm will be the Champion of the Year Gala. This event changed my life 3 years ago and is the exact event that sucked me into this organization and all that they stand for. This year I have been selected as a champion and my mission partner is Ian. Together we have been tasked with raising money for Best Buddies NH in a grand effort to WIN the 2022 Champion of the Year.

Team, meet Ian and the other competitors

Ok so how can you win a free year right?

1.) I have a goal to sell 8 tables to the gala! That is a rather aggressive goal, BUT all ticket sales can support our campaign. If you buy a ticket to the gala here and drop down "credit this purchase to a champion candidate" and select Meagan Baron. I will put your name into a drawing to win the ENTIRE 2023 training year FOR FREE

2.) Donate $100 or more to our campaign page here. I will put your name into a drawing to win the ENTIRE 2023 training year for FREE

3.) If you have a small business or have a service or product and you donate a silent auction item then I will put your name into a drawing to win the ENTIRE 2023 training year for FREE.

 All of these offers are valid for Get Fit NH clients, former clients and the general public!

For the more enthusiastic version of this, check out the video HERE

Mark your calendars now for our next Best Buddies NH Charity Training

  • Saturday, October 29th 9 am Costume Party and Pumpkin Training
  • Friday, November 25 at 5 pm Glow in the Dark Training

Styku Scan Day

Our Styku Scan Day is Saturday, September 17th! If you want to check in on your progress and get some direction to get back on track then make sure you book a time HERE! You must select and show up to the time you book. If they fill up then I will open up more times through the 9 o'clock hour.

When you click the calendar link just select "styku scan" and then you will be able to pick a time. Be sure to be on time for your selected appointment as we are trying to avoid a line. Please respect the 10-minute block too so we can keep everyone's appointment flowing. If you need additional time then we can schedule a time to meet outside of that window.

This is a great opportunity to raise your hand and be accountable as we head into the final stretch of 2022. If you are not able to make it, please shoot me an email at meagan@getfitnh.com to get a date on the books for YOU!

The Stkyu scanner provides us with in depth information about your lean mass, fat mass and inches! We can also gather information about how much you should be eating to maximize your results.


Advanced Stength & Power Class is BACK

This time with a coaching twist, but the same fantastic personal programming. Check it out...

Coach Adam ran and grew this class over the last several years. He fine-tuned it so well that we were able to pick up where he left off and keep his program alive. This is an 8-week program run on Saturday mornings only for those of you looking to up your game and work on some things that aren't possible in a large group setting.

Here's what you can expect:

  • 8 weeks of personal programming delivered right to your cell phone via an app called TrueCoach each Saturday. 
  • This is a small group offering which means we are only taking 20 clients for the 8-week program over a 3-hour block each Saturday. This program is self-paced so you can show up anytime between 6 am and 8 am on Saturday to complete your training. The coaches will be there until 9 am for you to complete your training. 
  • You can expect the training to take you 1-1.5 hours to complete.
  • You can expect sprint variations, sleds variations, medball conditioning, and more focused strength work than what you typically experience in the large group setting. 
  • This is run completely different than our large group personal training as it is not coach lead from start to finish. It is COACHED, but it is self-lead using he app from warm-up to finish.
  • We expect to have 1-2 coaches on the floor and 4 of us will cycle through throughout the 8 weeks 

Who is this program best suited for?

  • This is a great opportunity to build confidence in your strength and push your limits. I guarantee participation in this class will up your game in the large group personal training program you may already be apart of.
  • Get Fit NH clients and followers and welcome to sign up for this class
  • This program is best suited for someone who wants to get stronger

Who is the program not for?

  • Someone who does not have access to a device to use the TrueCoach app in training
  • Someone who has never lifted. Our group personal training is a great starting place though!

 This program begins Saturday, October 8, 2022, and will run through Saturday, November 26, 2022, with a makeup date offered on Saturday, December 3rd. The cost for all 8 weeks is $318

Balanced Eating=Healthy Life & Mind

In life we experience get-togethers, parties, holidays, celebrations, work, vacations, going
out on a spontaneous dinner date, etc. When these events come up, there is no need to
panic. We can enjoy ourselves, while still being in control of our food and the choices we
make.
Plan ahead:
1. If you are going out to dinner:
a. Select a place that you know offers healthy meals
b. Look up the menu ahead of time to avoid stress or quick decisions
c. While looking at a menu, be mindful of meal descriptions
i. Choose grilled over fried
ii. Choose roasted/steamed or sautéed over fried
iii. Choose healthy sides: vegetables or salad

2. Going to a party? :
a. Offer to bring a side dish or main course. Something you know is a healthy
option for YOU.
i. Vegetable platter, fruit platter, meatballs, chicken skewers, etc.
ii. Otherwise, choose your best options. Protein source first, then
healthy sides. Use your hand to help judge proper portion sizes

3. Travelling?
a. Pack healthy snacks or meal prep:
i. Jerky, mixed nuts, tuna packets, protein bars/chips, cottage cheese,
yogurt, hard-boiled eggs, etc.

BALANCE should be incorporated into everyone’s life as well! This means have some
sweets, have a slice of pizza, go out for that ice cream. It is OKAY to have these things. No
food is bad or good, its just food is food! You can fit any food into your daily calories and
still hit your goals! Always plan ahead and know that you are in control of your choices!

Labor Day Charity Training and Recovery Week Change

Can't believe we are talking about the end of summer already- so sad, yet so exciting! We have so many cool things scheduled from now through the end of the year. We look forward to sharing them with you.

We MOVED our September recovery week to space out the weeks more evenly. It was scheduled for the week of September 5th and it has MOVED to the week of September 26th. 

We will be open for ONE class on Labor Day which is Monday, September 5 2022. We will dedicate this training to Best Buddies NH. At this point, many of you know that I have a super soft spot for Best Buddies NH and I love to support their mission of INCLUSION .You are welcome to bring kids, friends or family to this training. We just ask that with your attendance you consider making a small donation to Best Buddies. Our last charity training we raised over $1000 which was COMPLETELY unexpected and SUPER cool.

This year my buddy Ian and I are running for Champion of the Year. This is a HUGE fundraiser for Best Buddies. I have partnered with him in hopes that we can work together to raise as much money as possible between now and November. With that being said, we will likely do one more event between this event and November. We hope to see you there! If you are unable to attend, but wish you donate you can use our unique link or contribute to our cash jar at the gym!

Sugar Free Me Coming in HOT

Raise your hand if you have been living your best life this summer???

  • Too much freedom from your regular routine
  • Too many BBQs with all of the goodies
  • Too much alcohol
  • Lack of focus on meal prep and follow through
  • Less focus on your training and movement

 Heyyyy, whatever the case may be, I can promise you that you are in good company! 

That's why we are rolling out Sugar-Free Me on Monday, September 12. Think of it as a 3 week cleanse, except take away any of those funky drinks and pills and just substitute those with whole foods. Let's make a commitment to take away all of the junky stuff for 3 whole weeks, just to bring us back to baseline. It is not expected that you never have treats, but if you are like me and overindulged this summer then join me in this mental reset!

We will include 

  • A list of foods to fuel with
  • A list of foods to avoid
  • Code words for SUGAR to look out for on labels
  • A private Facebook group with daily motivation and check-ins
  • 21 super simple and sugar-free recipes


The cost of this is only $21. A dollar a day to quite literally put your money where your mouth is

Basic Macronutrient Breakdown

Macronutrients, typically referred to as macros, are carbohydrates, protein and fat. Macros are called macronutrients because we need them in large amounts, compared to micronutrients (vitamins and minerals), which we need in smaller amounts. The Food and Nutrition Board and National Academy of Sciences created the acceptable macronutrient distribution ranges (AMDR), which is the recommended amount of each macronutrient providing enough of the essential nutrients and reducing risk of chronic disease. The recommended ranges are: Carbs 45%-65%, protein 10%-35% and fat 20%-35% of total daily calories. These ranges are given to be able to be specific for each individual. Depending on sex, training type, goals and eating lifestyle, each macronutrient percentage of total daily calories will vary. 

Regardless of macros/total daily calories, it is important to have balanced meals. Using a guide like the Healthy Eating Plate is a good way to see how a balanced meal will look.

 

Triple Fudge Air Fryer Protein Cookies 

(1 serving)

¼ c oat flour

2 tbs chocolate protein powder

1 tbs unsweetened cocoa powder

1 tbs PB2

¼ + 1/8 tsp baking powder

2 tbs 0% Greek yogurt

2 tbs unsweetened almond milk

¾ oz chocolate chips

Instructions:

  1. In a bowl, combine all ingredients, except for chocolate chips. Continue to add 1 tsp of milk at a time if batter is too dry.

  2. Line a small pale with parchment paper. Transfer batter onto plate and form into a cookie shape. 

  3. Top cookie batter with chocolate chips.

  4. Gently slide parchment paper and cookie into air fryer.

Cook at 275 for 7 minutes and enjoy! 


 Calories: 274

Protein: 18.5

Carbs: 34.5

Fat: 13

Coach Ashley

Food & Mindset

So many of us have a negative mindset toward food. You might not even think you feel negatively toward food until you stop to think about it. Which I encourage you to do. Ask yourself these questions:

 

  • Do you have a “cheat day”?

  • Do you sometimes feel guilty after you eat something?

  • Do you have foods that are off-limits?

  • Do you overeat without realizing it?

  • Do you use food as a reward?

 

If you answered yes to any of the above then you might not have as great a relationship with food as you think. You might not think that there is anything wrong with having a cheat day but the issue lies in the mindset. Because when you think about it, cheating on anything isn’t exactly positive. And feeling guilty about eating something doesn’t project a positive relationship with food either. But our relationship with food doesn’t have to be that way.

Food can be enjoyable, fun and fuel, but not a problem solver. And certainly, it’s not meant to comfort or soothe emotions. But unfortunately, that is how so many of us use food and we become trapped in that negative food mindset. Part of changing how we think about food is changing how we think about ourselves.

Tips to help create a healthy mindset:

1. Learn your triggersChanging how we think about food means identifying what triggers us to eat emotionally or to unnecessarily overeat. It can take some time to identify exactly what our triggers are but it’s very important to do so. By identifying our triggers we can learn to deal with the trigger without involving food. But by ignoring triggers we turn to our emotions and fall back into the same habit. I recommend keeping a food journal to track your emotional eating habits. In your journal track the following:

  • What conversations are you having before a food binge?

  • What people typically surround a food binge or emotional eating?

  • What emotions am I feeling?

  • Where am I when feel triggered to eat emotionally or binge?

2. Focus on food as fuelCreating a positive mindset toward food means remembering the role food is supposed to play in our lives. And that is to fuel our bodies. It’s easy to forget that foods primary purpose isn’t to simply taste good and fill our stomachs, it is used to give us the energy to go about our lives.

Practice shifting your mindset while grocery shopping. When choosing each item, decide whether or not the item is something that will nourish and fuel your body or whether it simply tastes good. Then decide if the item really belongs in your cart or not. Regular practice of this exercise will not only change how you look at food, but it will change what and how you eat too. 

3. Cook your own foodCooking your own food will keep you on track and assure you that you are eating both a balanced and clean meal. Cooking creates a strong connection between you and food. Start in control of your choices!


-Coach Ashley

Hate V.S. Hard

Ever hear someone say, “I hate this exercise.” Why do they use the word hate? Hate is used in place of hard frequently. When something is hard, it is challenging and many people don’t like the feeling of going beyond their comfort zone and being challenged. 

When you tell yourself you hate a particular exercise, it immediately impacts your mindset negatively. It makes you dread the movement; makes you want to find the easiest way to complete it or maybe even avoid it entirely. Where will that get you? 

Instead of approaching an exercise that you find challenging, replace the word hate with hard. Doing this will give you a growth mindset, one that understands the exercise not going to be easy, but at the same time knows that you are strong enough to complete it. This is how you grow! 

Get outside of your comfort zone and find the courage to try those hard exercises. Once you realize your abilities, your confidence will boost and you will want to continue to challenge yourself with the HARD exercises. 

-Coach Ashley  

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