Why hello there and welcome to this week's episode of a national crisis!

How are you doing? No, really, how are you doing?

Don't be ashamed to feel and admit that you are experiencing fear, uncertainty, anger, anxiety, stress...guess what? 

You're in good company. 

I know you feel alone, we all do. But you are so far from truly being alone. This was not in anyone's goal setting session at the beginning of March. This was not in anyone's business plan in January. You cannot plan for this kind of thing, but you can come out on the other side with new skills and results.

It is REALLY hard to see the big picture right now, I get that. It is REALLY hard to stay positive right now, I get that too. I would challenge you to write down 10 things you are grateful for. Start there to grab hold of your bigger picture.

Then, focus on the things you CAN control like:

• Creating a daily schedule to fit your new normal
• Mindful eating and meal planning
• Drinking water
• Turning screens off by 9pm
• Completing TrueCoach training EVEN THOUGH IT IS NOT THE SAME (Remember, NOTHING is the same right now!) 
• Stop scrolling on Facebook and reading the negativity
• YOU CONTROL YOU! You cannot control what other people are doing so don't let it run your life!

Look, I know a lot of you are hurting right now and that hurts me. I know many of you have been laid off, some of you are teaching remote while also trying to help your own kids learn remotely and I know some of you are getting hit hard financially. 

For the sake of your mental health focus on the things you CAN control! Use post it notes and stick them on every cabinet, every door, every mirror. You are worth it! You matter! 

You (alone) are not in control of this pandemic

You cannot control if your boss is forced to let you go

You cannot control the financial impact

You cannot control what others do

You CAN control how you take charge of YOUR health today

Rising up through the hard times IS results!

​Coach Meagan​​

Everyone who decides to start training and working out does so with a goal mind. It may be multiple reasons, or maybe they have a single purposeful goal that he or she is trying to achieve. Regardless of their own desires or reasons, almost always there is motivation backing their choice to start exercising. Motivation is a powerful tool to help us start something, continue to do it, and hopefully achieve whatever it is we are trying to do. 

So my question to you is, what is your motivation? What is your motive for exercising? It can be anything. Maybe you have a goal to lose ‘x’ amount of weight. Maybe it’s to gain muscle. Or perhaps it's to try and get stronger to lift heavier weights. To run a marathon or compete in a race/competition. Whatever your goals are you must be motivated to achieve it. Otherwise you may lose interest. 

Once you become motivated it's easy to act on it. But the key is to stay motivated, regardless of how long you may have been working towards your goal(s). How can you stay motivated? First, try to remember why you started in the first place. Think back to before you even started, and then look at how far you’ve come in that time. How much did you improve since then? Regardless of the answer I guarantee all of us have had some amount of success since we first started. Now relish that success. Let your past achievements fuel you to reach even new heights. Set new goals to continue to push yourself and be the best you can be. Stay hungry, stay motivated and Make It Happen!

Coach Dylan

All too often we can get caught up on a number. Usually this number resides on the face of a scale in terms of weight. Don’t get me wrong this number is important and it should be for a multitude of health reasons. But please try to understand it does not mean everything. Especially in terms of your time and success in the gym. Let me elaborate by what I mean.

Yes, losing weight is a crucial aspect of why many of us workout. But it is also not the only benefit of training. Working out helps us build muscle and strength, works on our mobility, and can help prevent injuries. It also can help improve our mental health as well. Losing weight is just a byproduct of training as it helps us burn more calories. True weight loss happens in nutrition. As you might have heard the expression, “abs are made in the kitchen.”

I know a lot of you are participating in the Milestone Club and completed the 21 Day Nutrition Challenge and that’s awesome! Those are great accomplishments but understand, losing weight takes time and consistency. It does not happen overnight, or in a week, sometimes it may take months to see significant results. So if you do not meet your goal by your next weigh in please don’t stress out about it, as that does nothing for you. 

Your weight fluctuates daily. I can weigh myself one morning and be 145lb, then weigh myself later that same day and be 150lb and that is normal. As we are consuming food and fluids throughout the day that impacts our weight. So I beg you not to stress about the scale as it is just a number at the end of the day. Try to celebrate your success by how you may be feeling now, compared to how you started. How much stronger you might have become since training. Or how certain clothes fit you better now or may even be too big. Point is, don’t let the scale take away from the hard work you put in the gym. Every time you step through those doors you are striving to be better than you were yesterday, and that's what really matters.

The last couple of weeks have been pretty historic. I can only hope we don't have to face this in our life time again and I can only hope that it disappears as quickly as it hit. That is why we have made the decision to stop classes effective immediately. We plan to resume in person training on Monday, March 30, 2020. 

The country was declared in a "state of emergency" on Friday. On Sunday afternoon the Governor closed all schools for the next THREE weeks! This is serious stuff and our number one concern is and always will be your safety and our team safety. 

Luckily, one of the two weeks we are choosing to close is already a scheduled recovery week. Adam will be sending email invites to our online coaching platform. TruCoach. Be patient as we are working hard to get this plan rolled out and ready to use for all of you. 

Once you get your email (give us 24 hours) you will have an invite to create your account. Once your account is created you will have access to training for the week of March 16th. The system allows us to see who completes the training! The guess work of, "what should I be doing?" is done for you and furthermore the accountability piece is taken care of as well. If your training is not complete we will be reaching out to you to see how we can help you keep moving!!! We recommend that you complete your training at your normal training hour to stay in your routine. 

The week of March 23 is a scheduled recovery week so please take that time to recover. Enjoy some time outside! Go for a hike, a walk, a bike ride. 

We will be here for you virtually, you can count on that!

Thank you for understanding and we will see you back Monday, March 30, 2020

Coach Meagan

We have received a lot of questions about what we are doing to keep the gym a safe place as the world is faced with Coronavirus...

Here are things you may not know that do regularly:

• Disinfect floor between each class
• Wipe down benches with disinfectant wipes between each class (when used)
• Wipe down TRX handles, ski erg handles, bands, dumbbells, kettlebells, foam rollers and knee pads. THIS IS NOW A DAILY REQUIREMENT FOR OUR TEAM!
• Vacuum after each morning session and evening session
• Professional cleaning twice per week
• Dust (with antibacterial polish) twice per week 

With recent national concerns we have definitely upped our cleaning game and we are asking that anyone with a flu like symptoms or fever steer clear of the gym. We also ask that if you have or plan to travel to Italy, China, Iran or South Korea that you steer clear of the gym for two weeks per recommendation of the CDC website.

I think we can all agree that we can take some personal responsibility and make sure we

• Wash hands frequently. There is a bottle of hand sanitizer on the gym floor and in the lobby. 
• Avoid touching your face
• Cough and sneeze into your elbow 
• We also have Clorox wipe and sanitizer wipes on the bench which you are welcome to use to wipe down something you are questioning using 

We are doing the best we can to keep Get Fit NH a clean and safe space.

Strength and power Pt. 2 and Golf mashup

I have 7 clients in the class who love it so much they want to continue another session! Since this is the case I am only opening up 5 spots, act fast!

One round of the strength and power class is in the books and I am happy to report it was a great success!  So I have decided to open up the class for a second session. I have also decided that I will mashup this class with the golf class I did last year.  Formatting will be the same but the training for those who are looking for more rotational based sports training will have different training written more specific to their goals.  Reminder: I am only opening 5 spaces! So space is very limited! Due to the nature of the class more than 12 people in the room can get congested and coaching suffers, to get everyone the coaching they are looking for I am only opening space for 5 people to join the class! Act quick because space is limited!

What you get;

• Personalized training (everyone has their own individually written training based on their goals)

• More hands on coaching (a maximum of 12 people will be in the room which allows for more one on one coaching)

• Different exercises

• The smaller class size allows me to do some things that are different than in normal group training sessions.

This class is for you if;

• You are a rotational sports enthusiast (Golf, Softball, ect)

• You like a challenge.

• You want to pick up heavy stuff.

• You want to move fast, jump, and throw stuff.

This class will consist of individualized training written for each participant, which will progress over his or her time in the class.  While this is a challenging class this format allows me to work around any pain or movement restrictions you may have in an individualized manner.  This is a class that builds on itself therefore there will be no drop-ins, however we are offering the class in 4 weeks blocks so if you find that you are unable to make 4 weeks in a row there will be opportunity to make up the class in the later weeks.

When: 7:30 am Saturday morning for 12 weeks, April 4th-June 20th 2020

Where: Get Fit NH Concord NH

Cost: 4 weeks- $167, 8 weeks- $279, 12 weeks- $357

If you have any questions please contact Coach Adam: Adam@getfitnh.com

This is a general rule that I try to employ when trying to make any sort of change.  Make the habit or thing I'm trying to get away from harder, and make the one I want to replace it with easier.  Now what exactly do I mean by that? Lets use food as an example because that is often what I am always trying to make a change to.  What I try to do is make it as difficult as possible to get myself unsupportive foods and make it as easy as possible to get/eat supportive ones.  What exactly do I mean by that? Well for example if there is unsupportive food in the house (I don't have complete control over that comes into and out of the house) I put it somewhere far off.  Usually it's up high, down low, buried behind other stuff, anything I can do to make it more challenging to get to. For those of you with the ability, maybe keeping it in another closet at the opposite end of the house.  

The nice thing is that this strategy works for everything!  Let's say you want to keep a room more organized/area/whatever it may be.  Make it take as little effort as possible, chunk the tasks associated with that together.  Let's say you want your bed made, clothes folded, bedroom floor clear, and who knows what else.  You know what will make that a lot more daunting? Make the bed...go down stairs and eat, do “x,y,z” else, come back up grab clothes, go to drop in the washing machine, come back ect.  That's a lot of extra time and effort, an easier thing to do would be to do it all in one fell swoop and not have to come back again. Make bed, pick up stuff off floor, whatever else, grab laundry then go to put it in.  That whole room is taken care of. Same sort of stuff can apply to making cooking easier. Get everything you need measured out from the very beginning, get everything you will need out first, utensils, bowls, ingredients, if it is something that needs the oven turn that on first.  Get the ingredients measured out in their own bowls etc. Then just run straight through the steps. You will be surprised at how much time it saves you over grabbing the spice, putting it in the bowl, then going to grab an egg, coming back and putting it in the bowl. Or getting to the end and having to wait for the oven to heat up.  Find ways to do as little “moving” as possible, more trips=more time=less likely to do it (which is why adding more trips and more time to something you are trying to stay away from helps on the flip side) and overall that will help you out!

Coach Adam

I happened to be thinking back on my road trip to Indiana last year, when I went to the winter classic.  When thinking back I realized something I learned that was a pretty good metaphor for fitness, weight loss, pretty much success in general.  The small stuff matters but it's difficult for us to see in the short term, we only see success when we focus on doing the small things over a long period of time.  

We were following directions on a GPS of course, and remember thinking how crazy it was the time you chop off on a long road trip.  I didn't really put it together at the time but think about it, when you are going somewhere that's 100 miles away, you put it into your GPS at 10:00 am and it say you’ll be there at 11:30am (90 minutes).  So then you get in your car, and you get on the highway and instead of doing the speed limit of 65 miles per hour (what that gps is basing it taking you a half hour on) you do 75 mph. You do 10 miles per hour over the speed limit the course of the entire trip, expecting you’re going to shave a ton of time and when you pull in it's...wait for it...11:27...you went well over the speed limit for the entire trip just to arrive 3 minutes before when you thought you would.  

Now let's expand that, like I found with our road trip, to a thousand miles.  I was amazed at how going 10 MPH over the speed limit and just watching the arrival time drop, every couple of minutes the GPS shaved 5-10 minutes off until we had shaved off 2-3 hours of time (based on the GPS’s calculations of course, this isn't including stops, bathroom breaks, things like that).  In thinking back I realized a real life example of what compounding growth/success looks like laid out in a very helpful way. You won't see the impact from the small things over a short time, a day, a week, a month. Those small things add up though, so that over a year it ends up bringing much larger change.  That's why not only does doing the little things matter, but it also takes time for them to create major change. Just stick with it!

Coach Adam