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

The marketing for the Rock N Race has begun! This is always my warm and fuzzy reassurance that spring is coming! This race is such a special community event. This is a family friendly 5K that raises money for the Payson Center here in Concord. This is such an important cause and we are known to fill a team of 60 people or more. We all know someone who has been affected by cancer and this is an opportunity to get behind the center that sees it all. If you are a survivor or still fighting this is an opportunity to see and experience THOUSANDS of people who support you. If you have never done this race before it is the perfect intro to 5K. You can walk or run and there are bands throughout the course playing music. The community involvement will give you chills. It is like no other event I have seen in Concord. We invite you and your people to join our team ,Get Fit NH & Beat Cancer. The Rock N Race is Thursday, May 14th at 6pm. We close afternoon training to participate in this event so there is no reason not to join us! We will send the extended details as far as meet up and time when we get closer to the race date. Don't wait to sign up though! The early bird registration is only $25 and you will want to register early so you get a team shirt that says "Get Fit NH & Beat Cancer" on the back. Sign up here and join our team.

The next community event we are getting behind is the Best Buddies walk! This is a 1 mile walk that also starts on Statehouse lawn. This is a perfect walk for adults and kids. There is a lot of community engagement along the walk which has included food, face painting. bubbles and more! If you have grandchildren or young kids then this is a great opportunity to get them out there and encourage the importance of INCLUSION! I have not participated in the walk yet, but I have gone to Best Buddies events and they WILL steal your heart! Mark yourself BUSY on Saturday, May 9th at 10AM and join the Get FIt NH team here

We are excited to continue to support our community in 2020. Please join us for the fun!

Coach Meagan

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I was truly amazed at how many life lessons there were in the podcast I listened to that interviewed Colin O’Brady.  After racing for 6 years with the USA Triathlon Team, O’Brady decided he wanted to take on a new challenge which was crossing Antarctica.  O’Brady describes that the journey was extremely challenging because there are no opportunities to resupply food. He had to pack everything he needed for the journey on his sled which weighed 375lbs.  O’Brady’s desire was to step into something unknown because growth happens when you are outside of your comfort zone. O’Brady states that the journey broke him to his core. He walked 12 hours a day for over 50 days without taking a rest day.  Right before the finish line, O’Brady wanted to quit. On the 53rd day he realized he was only 77 miles from the finish.  O’Brady was broken physically and mentally but found a place inside himself that said he was stronger than ever.  He ended up walking the last 77 miles for 32 hours straight. O’Brady believes that everyone has the ability to push themselves, their body and their brain in ways they never thought possible.  When you can look back on something immensely difficult that you accomplished or achieved in the past, it can fuel you and be the motivations to get through your current challenge.

O’Brady believes that life experiences are on a continuum of 1-10, 1 being the worst day or the most pain and 10 being the best day.  He believes that most people are staying within the comfort zone of 4-6 because they are trying not to experience the 1’s. However, to experience the 10’s you also have to experience the 1’s.  You can learn many lessons from the 1’s that help you reach the 10’s. The definition of 1’s and 10’s may change throughout your life. Making it through hardships allows you to look at challenges differently.  You may think this is hard right now but remember you have made it through worse. For many years my 1 was having to go through shoulder surgeries and give up playing soccer. Fast forward 20 years and my new 1 was admitting I was in an incredibly dark place and spending 2 weeks in a hospital.  When I am faced with challenges now, such as the 21-day nutrition challenge, I am reminded that I was able to tackle and survive some huge challenges in my life. If I made it through that then I can make it through 21 days of giving up food that is not good for my body. What are your 1’s? Use the lessons from that time to remind yourself that you are stronger thank you think, and you can make it through any challenge you currently face.

Coach Erin

Good Afternoon all,

We absolutely HATE closing, but the roads are already slick and the weather is supposed to turn to freezing rain at 5pm and continue through the evening. Your safety and my team's safety are precious so please drive carefully home and spend the extra time prepping a nutritious dinner and nutritious lunch for tomorrow! We will see you on Thursday!

Here is some at-home training to keep you moving! Warm-up as you have learned and then...

Complete this 4X

https://www.youtube.com/watch?v=XFdEDMfu_P4

And here is your finisher 

https://www.youtube.com/watch?v=Ek-w1x--Ucw&t=46s

I was recently listening to a podcast by Rachel Hollis and she was interviewing Colin O’Brady who walked across Antarctica.  O’Brady grew up being an athlete and found his identity in it. At the age of 22, O’Brady was in Thailand and saw some people on the beach jumping ropes that were on fire.  He decided to give it a try, but the rope got twisted around his leg and he was on fire all the way up to his neck. O’Brady spent months in the hospital in Thailand and the doctors told him that he would probably never walk the same again.  At that moment his identity as an athlete was ripped away. O’Brady’s mother stayed by his bedside and told him “Colin this is a bad situation, but this is not the end of your life, this too will pass, what do you want to do when you get out of here?”  O’Brady told his mother that he pictured himself crossing the line of a triathlon, which he had never done before. From that moment on O’Brady did everything he could to prepare himself. When O’Brady was back in the states he was still in a wheelchair.  His mother said “I know your big goal is to do a triathlon but today your goal is to take your first step. The incremental success towards your goal is you today somehow getting out of that wheelchair and taking your first step”. A year and a half later O’Brady completed and even won the Chicago Triathlon.  

We are all going to face hard times, that is inevitable but in those moments, we get to choose how we react.  O’Brady could have easily given up after his accident and listened to the doctors. Instead, he decided to follow his dream and work relentlessly at achieving it.  What are your dreams? How do you react to the hard times? I know that it is tempting to back down when the hard times come but if you do that, you will never achieve your dreams?  Your dream may be to lose a certain amount of weight. We all know that challenges will come. When you hit a plateau do you give up and think you will never achieve your weight loss goal?  I have been there, but I am reminded that I am in control and it is how I respond to the plateau that will dictate whether or not I achieve my goal. It is so important to focus on the incremental successes.  If you look at the big picture of your goal you will often get overwhelmed and be tempted to give up. Focus on what you can do today or even at the next meal. Those incremental successes will build up and give you the fuel to keep fighting.  We are on this journey together. Your dream may be different than someone else’s but we can work together to push through the hard times.

Coach Erin