Meagan Sbat
Author Archives: Meagan Sbat

Improve Your Life With A Plan

Let’s pretend you’re going to Greece! You probably hired a travel agent or someone experienced to help you book the trip of a lifetime. Together you work together on which sites are most appealing to you and your travel companions. You may want to see Santorini, Athens, Olympia, etc. 

Your travel agent will help with the logistics, right?

  • The flight
  • The hotel
  • Traveling from one island to another
  • The ferries
  • The excursions

It’s too much for most people to try and take on all of that planning without someone guiding you.

You probably already know where I am going with this analogy, don’t you?

Now let’s pretend you want to lose 10 pounds, 20 pounds, 100 pounds! Or you want to get stronger. Or you want to improve your body fat percentage. Are you winging it or are you planning it?

Most goals are not achieved without a plan. Let me tell you how we can help you with the logistics at Get Fit NH…

  • Weigh in with a coach monthly
  • Body fat scan with a coach monthly
  • Set a personal goal with a coach monthly
  • Get a check in email about said goal monthly (opportunity for problem solving!)
  • Training accountability from a coach weekly. Missing your workouts two days in a row? You’ll hear from us!
  • Modifications delivered as needed at every session
  • Progressions delivered as needed at every session
  • Problem solving with a coach whenever you need it.
  • Nutrition guidance available anytime
  • Nutrition challenges available quarterly

These are just a handful of ways we can help you improve the life you are living so that perhaps you can enjoy trips of a lifetime such as Greece 😉

Stop winging your goals and then getting frustrated with the results. 

Are you a buffalo or a cow?

Are you a buffalo or a cow?

As we head into the new year, I have a powerful metaphor for you. You may have heard this before, but you haven't heard my version. I urge you to watch this quick video and disregard the written version below. Save it for later if you are not in a space where you can watch it.

As we know, animals are extremely intuitive. They can sense when a storm is brewing. When cows sense the storm brewing they gather up and they run away from the storm. They don't want to get wet, they don't want to be miserable and cold so they run. One thing about cows is that they're not very fast. So despite their best efforts, the storm starts to catch up to them. They start feeling the rain drops and the drizzle and eventually they just can't run anymore. They're tired and beat down and guess what? They start to get absolutely poured on. Because while they were running, that storm built up stronger and now they have to wait it out. They have to be cold, wet and miserable. Kinda stupid, right?

Humans do the same thing a lot. We see our storms brewing whether is be financial, relationships, health, work, etc. We ignore the problem and we run away from it thinking that in due time it has to get better or you'll deal with it next week, next month, next year, when the kids grow up, when work slows down, insert reason here.

When a buffalo senses a storm brewing they wait for that storm to peak and then they run directly INTO the storm. They know they will be wet, cold and miserable, but it will be over a heck of a lot faster. 

We don't get to decide which storms come our way. We do get to decide how we respond to those storms. As we head into the new year and you set goals for yourself, I urge you to consider the storms you have been dodging. You're already getting drizzled on so turn yourself around. You're gonna get poured on for a minute, but if you keep running you're gonna be so tired and run down.

You got this.

Checklist Challenge 2024

Welcome to our first ever Checklist Challenge!

We have coached countless nutrition challenges for over the years. It is always a challenge to improve the approach year after year. The principles always stay the same, but the delivery changes.The beauty of the delivery changing is that different strategies and approaches will resonate will different clients. So even if this is your 50th challenge with us, we are quite certain you will learn something new that feels sustainable. 

I am a sucker for a good checklist and I know a lot of you are too! We feel confident that this will resonate with you on some level and help you hone in on some healthy habits

Tools to be used:

  1. A checklist, of course! We have created and printed 100 checklists dated for the entire challenge. The front side will be the checklist and the backside will be a cheatsheet complete with organized boxes with FAQs we have had over the years. This is NOT available electronically. Yep, that's right, we are taking you back to the stone age with good old paper and pen. You can even use gold star stickers if that helps ;-)! We are even going to give you a custom magnet to hang this baby right on your refrigerator. Our favorite part of the checklist is at the end, it will prompt you to check your percentages. This information will be crucial to continue your results. It will show you exactly what you need to focus on and where your strong points and weak points are.
  2. The Styku scanner will be our overall measuring tool. This machine calculates weight, bodyfat and inches! That way we can look at the whole picture of results, not just scale weight. You will get a video on how to scan and the do's and don'ts will be on your checklist. Each person will need to scan to gather all of the data for their checklist. You will write your own numbers on the checklist for the initial and the final weigh in. WE  will confirm the accuracy when you turn them in. 
  3. Private Facebook group. This is always a great way to share wins, struggles and ideas. This has been such a powerful tool over the years and we hope to fill the feed with checklists! 
  4. *Optional, but encouraged* We are encouraging each client to take their own before and after photos for themselves. Our cheat sheet on the back of the checklist has detailed instructions on how to take a great before and after photo to see full results. You could even do this with a pair of your favorite jeans that are snug and see the difference in the fit at the end of the challenge. We want to use all the tool to help you stay on course when the challenge is over! 

Results = motivation! 

How do we determine the winner?

There will be 4 winners!

1.) The best overall percentage (some of it is honor system, but we will double check GFNH attendance. If that shows to be incorrect then participant will be disqualified)

2.) Most inches lost from waist and hip

3.) Most bodyfat percentage lost

 4.) Most weight lost

**The same person CAN win multiple categories!

Prizes include GFNH swag bag, $100 gift card to Nutre Meals, or 1 free CoolSculpting session.

 Start date: Monday, January 15, 2024

Scan in by: Monday, January 15, 2024

End date: Friday, February 9, 2024

Final Scan: Due by Tuesday, February 13, 2024

Let's do this!

Can you spot the difference and tell me why it matters?

🚨Spoiler Alert below ‼️ 🚨

Pivoting your toe toward the wall is a crucial step in this power move! The force is coming from the hip, but if your hip isn’t following the ball then you’re just rotating from your lower back.

Click the button below to watch the video for the proper way to perform a rotational medball slam!

Deadball over the shoulder 

Can you spot the difference and tell me why it matters?

Deadball over the shoulder is a fantastic exercise. Targeting quads, shoulders, core and more!

But you have to be careful once fatigue sets in..

We have to be intentional about squatting for the ball every time. Bending over to pick up that ball is not a functional movement we want to drive home. If fatigue sets in then you can grab a lighter ball or be insanely intentional about hinging to grab the ball. Training safe requires more intention and less ego- trust me, I can tell you from experience.

Check out the video below to see the difference! 

Meal Prep Service Take 3

Third times the charm!! 

We have been working SO hard at finding the best option to offer for meal prep service and have found a company that meets what we were looking for!

We are in the process of starting a partnership with Nutre Meals to save on shipping costs and become a pick up location.

Benefits of Nutre Meals:

  • 40% off first order
  • Delivered straight to your home ($12 fee)
  • 15% lifetime orders if a first responder
  • All meals are made and delivered fresh
  • All meals can be frozen to use at a later date

Check out their website by clicking the button below.

Nutre meals has a wide range of dietary options and preferences from low-calorie to healthy meals specific to weight loss. They have other options such as low-sodium, gluten-free, dairy-free, low-carb, diabetic-friendly, and more!

Their website is user friendly and allows you to choose meals that not only help you stay focused on your goals, but also it saves time and tastes good! 

Sled & Ski Erg Challenges!! 

Who doesn’t love a challenge?! Challenges are supposed to be hard and worked at overtime to show you that with hard work comes results! 

These challenges will be in “Levels” so everyone can participate regardless of fitness level while also having the ability to put in the work and “Level Up” aka progress! 

So what’s the challenge??

1 minute Ski-Erg Challenge:
Level 1: 100 meters in 1 min
Level 2: 200 meters in 1 mn
Level 3: 250 meters in 1 min
Final: All level 3 people - most amount of meters in 1 minute determines overall Ski Erg Champ!

2 minute Sled Push Challenge:
Level 1: 45lbs on both sides - 6 times length of green
Level 2: 90lbs on both sides - 4 times length of green
Level 3: 135lbs on both sides - 3 times length of green
Final: All level 3 people 150lbs per side - 2 minutes to complete furthest distance to determine overall Sled Push Champ! 

Once you have completed the distance in the allotted time for Level 1, you level up to Level 2 and so on! If we feel necessary, more levels will be added, but these are great, challenging starting points! We will be keeping track of this using the big white board in the gym to keep each other motivated and of course in friendly competition. 

BOTH challenges will start on Monday, January 1st and end on Friday, March 22nd!

FINALS will take place on both Thursday 3/21 and Friday 3/22 that way everyone from Level 3 gets the opportunity to get their final push to claim their title as CHAMP! 

And, speaking of champ, there has to be a prize right?!
The winners from each challenge will get a FREE meal of their choice from HardBody Meals!

Take a peek at their website using the link below and let the deliciousness motivate you!

Winners will be announced on Monday, March 25th!

Lets make this one of the best challenges yet!
Who’s in?!

25 days of FITmas

Ever heard of 25 days of Christmas? This typically refers to the 25 day countdown until Christmas Day, the 25 days of Christmas movies, the 25 days of advent calendar chocolates and the list goes on..

What about 25 days of FITmas?!

25 days where you can put a focus on your health and feel good as you head into your holiday celebrations and New Year! We will be running a FITmas Challenge and you probably guessed it by now…it’s 25 days long! The challenge will run Friday 12/1 - Monday 12/25!

If you complete all 25 days, you will get 3 FREE entries into our Christmas Tree raffle drawing!

Here are the details:

1 bear crawl length of turf

2 minute plank hold combo (1 minute regular plank & 30 seconds per side)

3 minute ski erg

4 sled pushes length of turf (down and back = 2)

5 bodyweight or band assisted chin ups

6 total sprints length of turf (down and back = 2)

7 pledge push ups per side

8 box jumps or step ups per side

9 band tricep extensions with 3 second pause at the top

10 push ups or band chest presses

11 single leg deadlifts per side (DB, KB or sandbag)

12 high plank sandbag pull throughs (6 per side)

13 deadball slams

14 total walking lunges

15 valve slide hamstring curls

16 total skaters

17 banded bicep curls with 3 second eccentric tempo (on the way down)

18 alternating v-ups or dead bugs

19 banded overhead shoulder press or banded front raise

20 mountain climbers per side

21 squats or squat jumps

22 jumping jacks

23 knee grab abs or in-outs

24 burpees or squat thrusts

25 pogos, because your jumping for joy on Christmas Day! 
*Don’t attempt with coffee in your hands* 

We will be using the large whiteboard to keep track of participants! There will be weekends and Wednesdays that take place for this challenge, so we encourage you to send in or tag GetFit on social media not only for accountability, but to cheer you on and motivate others during the holiday season! 

Let’s end this year together strong, healthy and FIT.

GFNH Christmas Tree Raffle

As we approach the holiday season, we are excited to do our 2nd Annual Christmas Tree Raffle for our GetFit Family!

This tree may be little, but the gifts are HUGE! This tree will have over $300 worth of gifts, some  of the gifts include:

  • One FREE coolscultping treatment
  • FREE pop up workouts for all of 2024
  • Hardbody Meal gift card

…And more!!

“Tickets” are $5 each or a bundle of 5 tickets for $20. “Tickets” will be available to buy from Monday December 4th - Friday December 22nd.

*“Tickets” will not be actual tickets handed out. A “ticket” represents your name being put into the drawing. Example: 3 “tickets” purchased = your name put into the drawing 3 times.

There is NO limit to the amount of tickets bought!

Winner will be drawn on Monday 1/1/24! 

What better way to start the New Year by winning a tree full of gifts!

The tree will be in the gym, so feel free to take a peek at what you could win!

Let the festivities begin!!

Fitness Christmas tree character cartoon vector illustration

Important End of Year Dates

Can you believe we are already approaching the end of 2023?!?

With busy holiday schedules, shopping, spending time with family, travel, etc. we wanted to make sure everyone was aware of our schedule for the remainder of the year and leading into 2024!

12/18 --> Head gear Monday- santa hats, elf ears, etc
12/19 --> Tacky Holiday Ts Tuesday
12/21 --> Holiday Jammies Thursday
12/22 --> Fun Sock Friday

  • Regular training schedules up until Friday 12/22
  • Closed 12/25 - 12/29
  • New Year’s Day - Monday 1/1 - 10 AM training followed by an Open House 11 AM
  • Tuesday, 1/2/24 and beyond - all regular training

Open house is open to all! Spread the word, invite friends, family, neighbors, etc. to come check out the gym and meet our coaches!

We can’t believe how fast 2023 has gone and what an incredible year it has been with our GetFit Family! We are so thankful for ALL of you and are excited for 2024!