Meagan Sbat, Author at Get Fit NH Concord Gym Personal Training

Tight Upper Back? Try These with Coach Tyler

If you have a sore or tight back try these three stretches to help alleviate some tension!

Side lying thoracic windmill

3 x 8-10 reps on each side

Cat-camel stretch

- 3 x 30 seconds

Deep squat with thoracic reach

- 3 x 8-10 reps on each side

The key with all of these stretches is to keep them controlled and focus on your breathing.

3 ways to improve your single-leg deadlift

Improve your single leg deadlift with these three tips

Tripod foot: Make sure you feel all 5 toes and your heel on the floor to initiate balance and control through the movement. We often see clients roll onto the side of their foot or lift the big toe and that makes it really hard to balance as you can see

Finger tips in line: keep your middle fingers in line with each other as you go through the movement. This will help your hips and shoulders stay squared up to the wall. If you’re holding a weight, keep it CLOSE to your body. Both hands should be moving in line with each other for the same reason above

Kick your heel straight back! This will help you improve your hinge pattern so that you’re not throwing yourself into extension by kick your heel up or bending at the waistThe single leg deadlift is one of the hardest exercises to master, but it’s SO important for single leg strength and balance. You’re much better off going slow and controlled with a lighter weight than trying to blast through with a heavier weight and get crappy reps in

Grocery Store Staples from Coach Meagan

Ever wonder how the heck it is possible to eat healthy with so many mouths to feed who won't eat the same way you do?

Ya, welcome to the club! Check out my grocery list staples and a quick video on how I make things quick and simple. If you are limited on time, energy and patience then we are the same!

I am here to help you cut all the time saving corners while keeping it tasty!

If you want to see more things like this make sure you follow us on social media where we hammer this topic over and over.

Tight neck, shoulders, chest? Try this

Shoulders locked up?

Stress in your life?

Sit all day?

Regular tension headaches?

Grab a lacrosse ball and get to work! Number 3 is everyone’s favorite and of course, check out the bonus stretch. It’s obviously a coach favorite because we have all shown it the last few weeks.

Video Demo Here

CLOSED ALL DAY 3/14

Your feet are POWERFUL

Today we are talking about YOUR FEET! If you have ever been coached by me then you’ve probably heard me say

“Push through your feet”

“Push the ground away”

“Tree frog feet, grip the ground with your toes”

Let me show you what I mean! In this video I’m demonstrating what it looks like when you roll onto the sides of your feet or take the weight off your heels. You lose SO much strength and power when you don’t start with locking your feet in.

This is no different for many upper body lifts. Create a strong stable base and watch how much stronger your lifts feel. Let me know if this helps!

Check out the video demo here

Payson Center for Cancer Care Charity Training

We are so excited to partner with the Payson Center for Cancer Care and put on an insane event to raise money for one of the most respected organizations in NH. I guarantee every single one of you knows someone who has spent time in their care.

This event has a bit of a twist!

The cost of this event is $10 and 100% of your donations will go straight to the Payson Center. Get Fit NH is not participating in the Rock N Race this year so INSTEAD, we are going to donate $500 to the most represented team in attendance on Saturday, April 15th!

The Rock n Race is a HUGE community event put together by the Payson Center to raise money.

We will also have a surprise donation opportunity the day of the event for everyone in attendance. We want to FILL the gym with excitement!

Let us know you're coming by responding this event and commenting the name of your team!

RSVP Facebook Event

FREE Nutrition Course

I am SUPER excited to share my new nutrition class with you. For those of you who have been paying attention, I shared that one of my goals this year is to create free e-books and courses for our clients and followers.

There is SO MUCH information out there and it can be really challenging to sort through it all and determine what is right for YOU.

We are not Registered Dietician's and we are not qualified to prescribe specific meal plans for various health concerns. What we DO know is science. We understand how the body operates and we understand what we need to fuel it for fat loss for the general population.

If you want a copy of the slides and handouts just shoot me a message meagan@getfitnh.com with "HANDOUTS" otherwise enjoy my very first free course! Make sure you follow our journey as they will only get better from here!

My Favorite Mobility Flow

The mobility flow that keeps my back and hips feeling amazing. This video is intentionally sped up to keep your attention!

Complete 3-4 rounds and hold each position as you feel lead

Let me know how it goes! For more fun tips like this, make sure you follow us on social media!