Meagan Sbat
Let me tell you about a protein mug cake…made in less than 2 minLess than 200 calories and 25 grams of protein
1 scoop protein powder
1/4 cup almond milk
1 tbs almond flour
3 tbs egg whites (or one egg, but will increase calories)
1/2 tsp baking powder (NOT soda, like I accidentally said!)
Spray bowl or mug
Mix and pour into bowl/mug
Microwaves for 60-90 seconds
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.
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.
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.
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.
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.
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.
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
Join Us for a Charity Training Event!
On Monday, November 11th, Get Fit NH is hosting a GIANT charity training session to benefit the Hidden Battles Foundation, a non-profit dedicated to supporting the mental health of active and retired military, Veterans, and first responders.
Come train with us, have fun, and give back to a great cause! All fitness levels are welcome, and every donation makes a difference. Let's unite for a stronger, healthier community.
Date: Monday, November 11, 2024 AT 8:30 AM
Cost: $10
Location: Get Fit NH 41 Terrill Park Drive, Concord, NH 03301
Uniform: RED shirt to Remember Everyone Deployed
Let's make an impact together! Sign up ahead of time is requested for necessary planning!
The holiday season can be one of the toughest times to maintain a healthy lifestyle. Between festive meals, sugary treats, and holiday parties, it can feel like you’re surrounded by temptations at every turn. However, it is possible to enjoy the season without packing on extra pounds. Here are five practical tips to help you stay on track and come out of the holidays feeling great.
Holiday meals tend to be loaded with rich, high-calorie options like casseroles, mashed potatoes, and pies. While you can still enjoy your favorites, try to fill most of your plate with lean proteins (like turkey, chicken, or fish) and vegetables first. Protein and fiber-rich veggies will help you feel fuller longer, making it easier to avoid overeating and limit high-calorie extras.
Tip: Start with a salad or veggie platter before diving into heavier dishes. This simple strategy can reduce your appetite for the more indulgent foods.
But at the same time, remember that one day is not going to undue all of the hard work you have put in all year. Enjoy yourself and know that this strategy works to pick yourself back up after induging.
One of the biggest mistakes people make during the holidays is letting their workout routine slide or telling themselves they're too busy and will get back to it after the holidays. With a busy schedule of shopping, parties, and family gatherings, it’s easy to skip exercise, but this is when staying active matters most. Even if you can’t fit in your usual workout, aim to do something active every day—whether it’s a brisk walk after dinner, a quick bodyweight workout.Ideally, get your strength training in and do your best to stay consistent.
Holiday drinks, whether it's spiked eggnog, hot chocolate, or cocktails, can add a surprising number of calories. While it’s fine to indulge in a drink or two, be mindful of how many liquid calories you’re consuming. These can add up quickly without making you feel full, which may lead to overeating later on.
Tip: Opt for lower-calorie drinks like sparkling water with lemon, or stick to a glass of wine or a light cocktail, and be sure to drink water between alcoholic beverages.
It's easy to get carried away when you're surrounded by delicious food at holiday feasts. Instead of denying yourself your favorite holiday dishes, practice mindful portion control. Take smaller servings of calorie-dense foods and enjoy them slowly. This allows you to savor the taste without overeating.
Tip: Use a smaller plate to help manage portions, and avoid going back for seconds unless you truly feel hungry.
If you know you’ll be attending several holiday events, plan your meals and workouts around those days. Eat a light, healthy meal before going to a party so you're less tempted to overindulge. Similarly, schedule your workouts early in the day so you can cross them off your list before things get too hectic.
Tip: If you’re traveling or attending a potluck, bring a healthy dish that you can enjoy guilt-free. That way, you know there’s at least one nutritious option available.
The holidays are a time for joy and celebration, and you should absolutely enjoy them! By implementing these simple tips—prioritizing protein, staying active, watching your liquid calories, controlling portions, and planning ahead—you can survive the season without gaining weight and enter the new year feeling strong and healthy.
You got this,
Coach Meagan
There is something to be said for accountability inside the gym AND at home!
Meet the amazing couples of Get Fit NH. This is only HALF of the couples who choose to train with us. It is pretty astounding to have this level of commitment in a relationship and to their health.
Please join me in celebrating these amazing humans.
PS: If you have been trying to motivate your spouse, try this video as a nudge 😉
Unlock the Benefits of Foam Rolling!
Feeling tight or sore after workouts or just sore in general?
Foam rolling could be your secret weapon!
Here’s why you should make it part of your routine:
Make foam rolling a part of your warm-up or recovery to keep your body feeling strong and pain-free!
