We are finishing up 2021 with one more challenge! We are currently sitting at 291 Get Fit NH clients. My original goal for 2021 was to get back to our pre-COVID numbers of 277 Get Fit NH clients. We reached that early on and set a new goal of 300. We are SO close! 

Since we need your help we understand that we need to gameify it and include prizes, duh! So here's how this will work..

IF we reach 300 clients by December 31, 2021 then everyone who referred to us and had their referral sign up will get their name in a drawing for a gnarly prize ON TOP OF their earned $50 referral reward AND everyone who signs up between now and December 31, 2021 will get their name into a drawing to win the same great prize ON TOP OF $50 off their first month. 

The prize package giveaway includes:

• One month of nutrition coaching with Coach Ashley (to ber used in January)
• One Yankee Farmer's Market Meat Share
• Gift Certificate to see Kristen at Waves of Relaxation, LLC for a one hour massage 
• $25 Gift Certificate to Integrity Nutrition 

Here's 5 great ways you can share with your people:

1. Share a picture on Facebook of you in the gym, your results, your achievements and tag Get Fit NH
2. Check into training when you get here with a comment or a picture and invite someone to join you
3. Tag us in a story on Instagram (meagansbat and getfitnh)
4. Forward a meal plan email to a friend and invite them to give the free trial a whirl
5. LISTEN to your friends and/or family who are looking for a change in their health and offer Get Fit NH as part of a solution

DUDES! We can do this! 

We are coming up on our 1 year anniversary at Terrill Park Drive. It is hard to believe it has already been one year, what a whirlwind. I remember how stressful it was in the heat of the journey, but the transformation has been well worth it. All of the small steps have made a BIG difference and that's like with any transformation....

Check out the video below for some motivation!

 You guys have been asking about our annual pumpkin and costume training and I am here to tell you it is SO on! On THURSDAY, October 28, 2021 you will want to bring a pumpkin to training! We are going to use that as our primary tool for training. If you forget a pumpkin then we will hook you up with a medicine ball.

THIS PART IS ONLY FOR FUN PEOPLE! IF YOU ARE NOT A FUN PERSON THEN DISREGARD ALL PARTICIPATION

Costumes, yes, we are inviting you to come to training in costume next Thursday. We are doing Thursday instead of Friday because our attendance is greater on Thursday than Friday and we want to make sure everyone has an opportunity to have all the fun with us. 

Regular gym attire is acceptable for non-fun people. We won't even judge you, don't worry. 

Check out the pictures below from previous years!

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On November 1^st we are kicking off our first ever 30 day results in advance program. We have been toying around with this idea for a few weeks and we decided to put our foot down and run with it. This specific program is for new clients and former clients only, but don’t worry Get Fit NH clients, we are working on a little something for you too!

Here’s what it includes:

• 16 group personal training sessions
• 4 weeks of personalized nutrition coaching with Coach Ashley
• Personal checks ins via text between you and your coach 3x per week
• Weekly bodyfat scanning using our Styku scanner
• Weekly meals plans
• Unlimited accountability
• Private Facebook group with other challengers and coaching team

All of THIS for $99!

This is an extremely personalized offering so we can only take 10 people for this. Sign ups must be complete by Friday, October 29, 2021 so we can make sure that everyone is ready to rock on November 1^st. This program will run through Tuesday, November 30, 2021.

Don’t fall victim to the national average of 10 pounds gained during the holiday season! We can help! If you have questions please reply to this email or call me directly at 603-848-6138. Otherwise, get signed up using the button below. 

SIGN UP HERE

Alright let's talk for a minute about the comfort zone. You know what I am talking about, your daily routine or habits that allow you to relax or put on auto-pilot for a second and not have to worry or stress about anything. A place where you feel safe from the pressure of uncertainties and what if’s. That comfort zone.

Don’t get me wrong, I like enjoying being in the comfort zone, and I am not saying you shouldn’t enjoy it either. But one of many quotes I remember speaks the truth about it. “The comfort zone is beautiful, but nothing grows there.” In order to really evolve, level-up, or improve you really have to step outside of your comfort zone. 

We are about to put our Stkyu body scanner to WORK! Effective immediately we are implementing a Get Fit NH scan day one Saturday per month. We really want to be more consistent in offering you guys data, results and beyond the gym coaching. It can feel rushed when scanning between classes so we are working to solve the problem by offering a day that is typically more flexible for people.

We expect this to be pretty popular so we are going to ask that you sign up (and show up.) We will have one coach scanning clients and then we will give you your numbers and the opportunity to chat with a second coach about your success strategy while the scan coach keeps running clients through the scanner. 

This will also serve as an opportunity to hit the scanner on a monthly and consistent basis, while ensuring our newer clients have the opportunity to get their initial scans in. 

Our first scan day is Saturday, October 16th from 8 am - 10 am. You do NOT need to pick a specific time, but we do want to know who to expect.

​Please sign up here

Fixed or Growth?

Someone with a fixed mindset believes that their qualities and abilities are fixed traits, set in stone; that you either “have it” or you don’t. They perceive even the smallest stumble as proof of their limited intelligence or capability. When it comes to working toward goals, they give up easily because they believe they can’t improve.

Alternatively, with a growth mindset, you perceive a failure as a temporary setback and a learning opportunity to figure out what you can do differently next time to achieve a different outcome. You see setbacks as a chance to build on your abilities and knowledge base. You believe that effort influences success, so you spend more time practicing or learning, which in turn leads to greater achievement

Your mindset influences your behavior more than you might imagine and can determine whether or not you pursue and accomplish your goals. 

If you have a growth mindset around fitness then you believe you can get fitter, stronger, and even more athletic, no matter where you’re starting from. “Let's say you believe you’re good at running, so you actively work to improve at it and get better. Conversely, let's say you don’t believe you’re good at upper body strength work, so you avoid working on it, and as a result, don’t make any upper body strength gains. A growth of mindset directly affects our capacity for physical growth."

“The first step to a growth mindset:

Tell yourself a different story.”

Creating a Growth Mindset

When we run up against a wall or a difficult situation, how we interpret and react to them depends on our beliefs about ourselves. Our actions are a manifestation of those beliefs.  The first step in cultivating a growth mindset: The moment those self-defeating thoughts arise; picture a big red stop sign. And then shift the narrative. 

Instead of telling yourself        

• I’m not good at this

• I can’t do this

• It’s beyond me

Say

• I can do it; I am improving

• It’s only possible if I try

• It’s OK to fail because I’ll learn from my mistakes

Redefine “Failure”

Yes, failure is painful. It burns in our mind and makes us doubt ourselves. But rather than allowing it to define you (or your perceived limitations) and make you shy away from new challenges, reframe it as a springboard for growth. What you believe is what you achieve. How you choose to interpret your experiences can determine what you will, or won’t, accomplish. 

Consistency is KEY

With anything else, consistency is always key to success. It’s a consistency of your effort and focus over time. A growth mindset means there’s a belief in change.

A growth mindset creates a powerful passion for learning. “Why waste time proving over and over how great you are, when you could spend that time getting better?”

It’s never too late (and you’re never too old) to learn. When we stretch ourselves and push out of our comfort zone, our brain forms new connections. With practice, these connections get stronger and what seemed daunting at first can soon become easy.

Coach Ashley  

We are excited to roll out this new challenge, but we have a bit of a problem...

What should we name it????End of the year challenge is VERY boring, so we are leaving the name up to you! Let us know what you think and we will pick our favorite and your legacy shall live on! 

Now that THAT housekeeping is out of the way let's just dive right in! Everyone likes a good challenge, right? We are going to have THREE categories to focus on every Monday, Tuesday, Thursday and Friday. The MOVEMENT challenges will change each month, but the other categories will remain the same from now until the end of the year, so here we go!

Movement Challenges:

Monday: 100 Knee Grab Abs or in and outs 

Tuesday: 500 M on the ski erg

Thursday: 25 squat thrust, burpees or chirpees

Friday: 50 get ups or speed squats 

Nutrition Challenges:

Monday: No snacking after dinner

Tuesday: Prepare your lunch for tomorrow

Thursday: No alcohol

Friday: 80 ounces of water

Lifestyle Challenges:

Monday: Schedule in your training for the week

Tuesday: Get to bed/screens off by 9:30

Thursday: List 1 thing you are grateful for, 1 thing you did great this week, 1 thing you are going to do better next week

Friday: Make a meal plan and grocery list for next week

Okay, so there's the challenge! You don't have to take on all three parts if that is overwhelming. The way you take on this challenge is in YOUR hands. Here are a few ways

• Take all three categories on for all 4 days
• Take on ONE category where you are struggling the most
• Pick TWO days and commit to all three categories

HOW you do it is up to you, but I am encouraging EVERYONE to do part of it. How cool would it be to see a bunch of you cheering each other on on the ski ergs after training? And how amazing would it be to build new habits that will help you reach your goals. 

Let's make a promise to ourselves and KEEP IT!

Who is in?

Don't forget to name the challenge! Also HUGE bonus points if you take a picture/video of any of  the challenges and tag us on Facebook or Instagram! We want to blow up your friends with the greatness. Let's encourage them to get healthier!

Get Fit NH Facebook

Meagan Facebook

Meagan Instagram

Get Fit NH Instagram

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I was asked this question during one of our workout classes, and to be honest it really is a great question. And I am sure you already know what our response is...it depends! Haha bet you didn’t see that coming. But it’s true, everyone is different. Everyone has different body types, certain limitations, that will determine how much one can lift. For example how much weight Coach Adam can deadlift will significantly be more weight than I can deadlift. That’s because Adam is naturally bigger and stronger than me. So a heavy weight for me, won’t be as heavy for him. This is important to keep in mind because you shouldn’t compare yourself to others in the gym. The only competition you have is with yourself! 

Now back to weight selection. At first we always start light when learning new exercises or trying things for the first time. That’s because we want to make sure you feel comfortable getting the movements down, learning what muscles you are working and should be feeling. You never want to sacrifice good form on an exercise just to lift heavier weights. Form is everything! Once you gain that confidence and repetition on those exercises, then we should be looking to progress those exercises to lift a little heavier. 

A lot of it comes down to feel, at least for me. Some days I’ll be feeling good and lifting heavier. While other days I just won't have it and will have to go lighter. But I am always looking to push myself. If it feels like you are just going through the motions and not really feeling the muscles working through the exercises, then you can most definitely lift heavier. It shouldn’t feel comfortable lifting weights, it should be difficult. That is how you are going to make your gains in the gym. Even if it is just a little bit at a time. Over the long run, you will improve and you will see the fruits of your labor. 

Coach Dylan

What is hydration?

Hydration is the process of replacing water lost from your body. It is essential to stay hydrated because more than half (about 50%-70%) of your body is made up of water!

What is proper hydration?

Many guidelines recommend drinking at least 2 liters (68 fluid oz) of water a day. Another simple way to calculate how much water you need is to divide your body weight (in pounds) by two, and that number is how much water, in fluid ounces, you should drink each day.

It’s important to stay well hydrated, because the water inside your body aids many vital functions, such as lubricating your joints, keeping the body temperature stable and moving nutrients to where they’re needed. Hydration is equally important as your nutrition!

Recent studies have found that being well hydrated may also:

• Help you sleep better & improve cognitive function

• Give you more endurance, allowing for more effective workouts

It’s also worth considering what you’re eating — many fruits and vegetables have high water content and can help you maintain hydration.

What is dehydration?

Dehydration can happen when your body has lost more water than you’ve taken in. 

If you are dehydrated, your body’s water balance is disrupted, and your body may not function as it should. 

What are the signs of dehydration?

You may have experienced a symptom of mild dehydration before. These symptoms can include:

• Feeling thirsty

• Dark urine

• Difficulty concentrating

More severe cases of dehydration may include the following symptoms:

• Fatigue

• Headaches

• Lightheadedness

• Heat cramps (painful spasms in the muscles)

How you lose water from your body

Sweating

Sweating during a workout is your body’s way of keeping cool. Your sweat glands release fluid (mainly water), which evaporates from your skin and helps to keep your body temperature stable.

Breathing