Why Chin and Rib Tuck Matter in Core Workouts  

If you’re doing exercises like deadbugs or leg lifts, don’t overlook the importance of tucking your chin and ribs!

Here’s why these simple cues can make all the difference:  

• Spinal Alignment: Tucking the chin ensures your neck stays in a neutral position, reducing strain on your neck and upper back.  
• Engages the Core: When you tuck your ribs, you prevent your lower back from arching, which helps activate your deep core muscles more effectively.  
• Protects Your Lower Back: Proper alignment stabilizes your spine, reducing the risk of injury while maximizing the core benefits of each rep.  
• Protects Cervical Spine: Tucking your chin and pressing your tongue to the roof of your mouth is effective for taking the pressure off of your scalenes (neck muscles) to get the most out of the movement.
• More Effective Reps: With better form, you’re working your core harder, meaning you’ll see faster progress and better results!

Next time you’re doing core exercises, remember to tuck that chin and rib cage to unlock your full core strength!

 Unlock Your Strength Potential with Our 8-Week Barbell Strength & Power Training

Ready to take your training to the next level? This 8-week small group class is your chance to learn foundational and advanced barbell techniques like:

•  Barbell Back Squats
•  Front Squats
•  Landmine Variations
•  Barbell Deadlift Variations…and more!

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 15 clients). Whether you're looking to refine your squat and deadlift form or advance your overall strength, this class is for you!

Important Details:

 Starts: Saturday, October 5, 2024 at 8 am

 Cost: $297 for the full 8-week course Limited Spots: Only 15 clients for 8 weeks.

• Saturday, October 5, 2024 at 8 am
• Saturday, October 12, 2024 at 8 am
• Saturday, October 19, 2024 at 8 am
• Saturday, October 26, 2024 at 8 am
• Saturday, November 2, 2024 at 8 am
• Wednesday, November  6, 2024 at 5 pm
• Saturday, November 16, 2024 at 8 am
• Saturday, November 23, 2024 at 8 am

 Who’s It For?

This program is best suited for clients confident in their squat and deadlift form, with experience in the gym. It’s a great addition to your regular 4-day routine, or a perfect enhancement for those training 2-3 days a week!

 Discount Alert:

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 15 clients into this program and it is first come, first serve.

On Monday, November 11th (Veteran's Day) we will be hosting a GIANT charity training for the Hidden Battles Foundation.

This is a non-profit organization who strives to preserve the healthy minds of active and retired military/Veterans and first responders.

Additionally, we will reintroduce Red Shirt Fridays at Get Fit NH therefore we are providing you the opportunity to purchase one of these shirts.

10% of all orders will go to the Hidden Battles Foundation.

If you signed up for a shirt on the paper copy in the gym do not sign up for one here.

*Note: You do not need to be a client to purchase a shirt. Keep clicking to check out the brand new shirt design!

More details to come in mid October about our Veterans Day Charity Training. 

If you've ever felt your lower back light up during deadlifts and wondered, "Am I doing this wrong?"—you're not alone! Many people mistakenly believe they're messing up the exercise if their lower back gets involved. But here's the good news: feeling your back working is completely normal and even expected!

Deadlifts are designed to target the posterior chain, which includes a powerhouse of muscles like your glutes, hamstrings, traps, lats, and—yes—your lower back. These muscles work in harmony to help you execute the movement with power and control. So, when you feel your lower back working, it’s just your body doing its job!

Why Feeling Your Back Is Beneficial

Think about it—training these muscles in the gym directly translates to real-world strength! Whether you're bending down to pick up a box or moving furniture, you’re engaging the same muscles used in deadlifts. When you train them properly, you’re not only increasing strength but also protecting your back from injury.

Here’s What You Need to Know About the Deadlift:

1. Primary Movers: These are the muscles responsible for generating the majority of the force in any movement. In the deadlift, your glutes, hamstrings, traps, lats, and erector spinae are the MVPs.

2. Erector Spinae: This group of muscles extends from the base of your skull to your lower back, stabilizing and extending your spine. They're key for both supporting and strengthening your back during deadlifts.

3. Posture & Strength: Consistently incorporating deadlifts into your routine not only builds strength in these key muscle groups, but also helps improve posture and overall body mechanics.

The Takeaway

Next time you feel your back during deadlifts, remember: that’s a sign your posterior chain is working as it should! Embrace it, keep your form strong, and know that you’re building a more powerful, injury-resistant body.

Huge thank you to everyone who came out for our first nutrition workshop in the new Get Fit NH classroom last night! We had an excellent turnout and truly some magnificent questions. 

We did have a bit of a recording crisis, BUT we were able to salvage a solid 35 minutes of education to share with those who were unable to attend. There are about 8 minutes missing from between these two videos when the camera shut off, but still some excellent content.

Video 1 covers my personal story, mindset and a deep dive into understanding a calorie deficit.

Video 2 covers how to hit high protein while also staying within calories. I share real life examples and food. There are also some excellent questions in here from clients.

The feedback from this workshop was incredibly positive. Clients left feeling at ease and ready to take on food with a new mentality. I absolutely LOVE coaching this stuff. I am so pumped to coach this in our upcoming challenge. 

If you need accountability or help with this stuff then make sure you don't miss out on 5 weeks of coaching!

Your 5-Week Nutrition Challenge to Shed Body Fat and Drop Pounds Without Feeling Restricted!

Are you ready to shake off the summer chaos and step back into a healthier routine? If you've been struggling to find a balance and need a straightforward, supportive path to shedding those extra pounds,

"Fall Back into Routine" is designed just for you!

What You'll Get:

Special Offer: Complete Transformation for Only $67!

Imagine stepping into the next season feeling lighter, healthier, and in control. With "Fall Back into Routine," you're not just signing up for a program; you're investing in a new you.

Important Dates:

• Start Date: Monday, September 16, 2024
• End Date: Friday, October 18, 2024
• Initial Scan by: Monday, September 16, 2024
• Final Scan by: Tuesday, October 22, 2024

Important Deets:

• We will be using or new system Go High Level for this challenge. You will get an email to set up a login once you sign up. When you login you will have access to all of the meal plans and cheat sheets right away.
• You will need to scan with a coach so we can give you your specific calorie range and protein intake. You can use the meal plan that matches your specific caloric intake.

One of the most common frustrations my clients experience is eating healthy yet still struggling to lose weight and shed body fat. If this resonates with you, take a moment to watch the attached video where I explain the number one reason behind this challenge.

Understanding this can be a game-changer in your fitness journey.