Meagan Sbat
Author Archives: Meagan Sbat

Packing the Shoulder

Unfortunately, shoulder issues are all too common.  Many shoulder issues can be related to poor posture.  Therefore, it is important to learn how to “pack your shoulders” in order to protect the shoulders and put them in optimal position.  By packing the shoulders it places the head of the humerus (upper arm bone) in the most centered position of the socket. When the shoulder is not properly aligned it causes stress on the muscles and they become shortened.  The human body is fantastic at compensating. Despite having misalignment, your body will usually continue to perform what you ask of it. When you learn how to pack the shoulders before an exercise the stabilizers of the shoulder are activated.  This allows for better movement patterns. You can pack the shoulders by bringing them down and back. This allows the shoulder blades to rotate down and come closer together. Packing the shoulders is important in just about every upper body exercise.  Some examples are pushups, rows, overhead pressing and chest press. You may hear the coaches tell you to keep your shoulders out of your ears and avoid shrugging. This helps reinforce proper position for the shoulders during each exercise. Often times when we perform planks or pushups we are not focused on our shoulders.  We are more concerned with just keeping our body up.

 The following videos show what it looks like to pack your shoulders during a plank and pushup hold. Remember, if you are allowing your shoulders to roll forward you are causing excessive stress on the muscles. If you have any further questions regarding your shoulder position please do not hesitate to ask one of the coaches

Do You Have A “Bad Back”?

Do You Have a “Bad Back”?

It is not uncommon for people to experience low back pain sometime in their life.  However, because the human body is so complex, the problem area is generally not where the pain seems to point.  Unless you have disc herniation or fractures it is important to look at other areas of the body to reduce the low back pain.  It is important to understand the function of the low back, or lumbar spine.  Physical Therapist, Gray Cook, promotes the Joint By Joint Theory.  This theory states that joints alternate between mobility and stability as their primary functions.  The lumbar spine primarily serves as a set of stability joints. The thoracic spine (upper back) and the hips are joints that are meant to provide mobility.  When these joints are no longer as mobile as they should be then stress is placed on the low back and core stability is compromised. The low back muscles tend to be overactive and overworked because the glutes, hamstrings and abs are not being used efficiently.  Often times we are not using our glutes therefore the hamstrings are working overtime. Not only do we need to focus on increasing our mobility in hips and thoracic spine, but we also need to work on core stability. You can’t work on one and not the other or else the problems will persist.  Here are some suggestions on exercises you can perform to increase mobility and stability:

Mobility:

-Use foam roller or lacrosse ball on glutes and hamstrings

-Pinwheel or Pigeon Stretch

-Foam roll upper back

-Bretzel Stretch

Stability:

-Planks

-Deadbugs

-Birddog

-Leg Lowering

If you are experiencing a “Bad Back” talk to the coaches at GFNH so that we can help you determine the best exercise to promote mobility, stability and function.

-Coach Erin

Transform in 4 is HERE!

We are excited to team up with Dean and Nancy Carlson again over at Cr8 Health & Fitness for our FINAL nutrition challenge of 2019! That is crazy talk! 

I am going to attach the link to the FULL blog written by the Carlson's to explain the excitement, but first let me tell you this...

I have looked through these recipes and they look delicious! The meal plans, grocery lists and recipes are done for you so take the guess work out. The Facebook group support is there for you. Your coaches are there for you and this time there are prizes for winners so let's do this thing! 

Click here for full blog with the sign up link!

Get Fit NH Teams up with Intuitive Touch Massage

I had the absolute PLEASURE of meeting Stephanie Jefferson, owner of Intuitive Touch, a couple of weeks ago. We talked about referring to each other to keep our community a happy and healthy place.

I was SO hoping that she would be able to convince one of her massage therapists to come on site once a week to do massage, but they are pretty comfortable up there on Chennel Drive. She did agree to give Get Fit NH active clients a $10 discount on any service, which is a fabulous perk.

 So, if you are in need of a massage (who isn't) then give them a ring and get your massage booked or check out their online booker here. She has a list of all active clients so you just let them know we sent you and you save - score! 

Ski, Skate, And Shred Class Coming Soon

Ski, Skate, and Shred Seminar

Winter is right around the corner; while this may not be the best way to start this announcement off…it is indeed the case!  With that comes all the activities that can make winters in New England awesome! That’s why Coach Adam and Get Fit NH will be offering a 6 week Ski, Skate, and Shred class!  This class will be aimed at helping to create balance, and other forms of dynamic strength and stability that are aimed specifically towards winter sports.  


The smaller class size will enable use to implore different techniques, exercises, and patterns than in a large group setting.  These will be aimed at making you as prepared as possible for winter activities. Some of the things we will be working on will aim to:

  • Create more balance on your skis.

  • More control and body differentiation.

  • Single leg stability and strength.

  • Active mobility increases in order to remain strong in these positions

  • Increases in lateral power

  • Core strength and control

  • Learning how to absorb and control larger forces

    • ^ An absolute MUST for anyone who skis or boards on anything that is not totally flat terrain, especially those of you who like woods or glade skiing. 

I have skied and skated for most of my life and that along with the principles that will be implored in this class will help you to have your strongest season yet.  While also helping drastically decrease your risk of injury when you do get outside in the coming months. 

Here are the details:

  • Where: Get Fit NH

  • When: Saturday mornings from 8-9am

  • How long: 6 weeks beginning Saturday November 9th

    • With the exception of the weekend after Thanksgiving

      • No Class will be held 11/30/19, the final 3 weeks will resume the following Saturday morning (12/7/19). 

  • Who can join: Anyone, Get Fit NH clients and non-clients are both welcome to join us!

  • Cost: $139 for the entire 6 week class.

    • (Alternate arrangements can be made if you know ahead of time you will be away for multiple classes)

To Sign Up Click HERE!

Charity Training Azimuth Check Foundation

Azimuth Check Foundation helps heroes find their way by providing injured veterans and first responders challenging year-round athletic activities that creates wellness in an atmosphere of camaraderie.

This organization is near and dear to my heart. On Wednesday, October 23, 2019 at 5:30pm we will host a charity training right here at Get Fit NH. We are hoping the weather is kind enough to allow us to play outside as this will be training will simulate a Marine Corps "Combat Fitness Test"

But don't freak out! This training can easily be modified to accommodate your fitness level. As you know we are pro's at personalizing training to YOU and this training will be no different, I promise! 

We are welcoming Get Fit NH, their guests and the general public to come out and raise money for a fabulous organization. You can read more about their mission here.  The cost for this event is $10 and 100% of donations will go to Azimuth Check Foundation.

Let us know you are coming by responding to our Facebook event here

Coach Meagan 

Embrace The Medium Days

First thing I want you to do is to think about all of your best and worst days in training, I am sure you can vividly remember both of them! I am sure there are days where you lifted more weight than you ever thought you could and felt on top of the world, and there were probably days where everything felt terrible. These type of days happen here and there but what is usually forgotten is all the days inbetween. I like to call those days the medium days. 

Medium days are those days where things may not have been fantastic and you crushed the world, but they also weren't terrible and everything felt wrong. You came in to training, did the work you needed to, moved your body, and went home feel.... well ok. You may not have felt the most motivated that day but still wanted to com train because you know you should, and it was just another training day.

I am a big believer that these medium days are the magic that moves us towards our goals and what we want. I would bet that in all your training days you have had more medium days versus great/terrible days, you just tend to remember the other days more! Everyone talks about needing more motivation to reach their goals when in reality its consistency that will help accomplish them. Consistency will also help you get motivation since you are taking steps in the right direction.

The medium days are the train tracks to your goals, with bad days being little hills that may slow you down a bit and fantastic days being a downhill making you go faster! Either way the consistently going in to those medium days are so important and if it is every a day where you just feel ehh... that's ok! The important thing is you made it, you're moving, and your body is so happy for those medium days! 

Keep Making It Happen!

-Coach Brian

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