We are excited to partner with Performance Health again and offer a fantastic class from a reputable Physical Therapist in Concord, Sarah Coulombe. She has helped so many of our clients and even our coaching team remain strong and work through some chronic pain. Sarah is also a certified strength coach, which is helpful for those of you who train with us. Sarah can help us and help you get better both inside and outside the gym.

Let's answer your first question, what is a body, active, mobility (BAM) class? So glad you asked...

The purpose of this course is to increase body awareness through active mobility using body weight exercises and minimal equipment. Learn your joint limitations and how to best promote optimal movement and health of your joints. 

We offered the BAM class over the summer and here is what clients said after they took the class...

Greater awareness of muscle activation and release

Greater awareness of what parts of my body don’t move or that I can’t move.

I noticed I was looser and was  able to control my body better

The instructor was very knowledgeable and helped explain exercises in a way that made sense. She provided modifications for those who needed them in order for all to participate.

​We are going to offer this class once a month until the end of the year, so that is a total of FOUR classes. The dates for these classes will be:

• Wednesday, September 25th 6:30am-7:30am
• Wednesday, October 16th 6:30am-7:30am
• Wednesday, November 13th 6:30am-7:30am
• Wednesday December 18th 6:30am-7:30am

You can sign up for all four dates here for a total of $80 (this will save you some money!)

You can sign up for a specific date here for $25 per class (just in case you cannot make all four dates work)

Or...

 You can drop in the morning of and charge $30 to your account or pay cash

We hope to see you there!

Coach Meagan

Another win for 6:10 AM! With a total of 264 tallies which averaged to 18.9 points per person who participated. That is a full 5.3 points MORE per person than second place, congrats guys!

The winner of the movement challenge earns ALL the bragging rights and even MORE bragging rights when you won the last two challenges in a row- yahoo!

I want to share some fun facts about the 6:10 class, because they deserve some credit and love...

• 6:10 has, hands down, the best attendance consistently as a class
• 6:10 is most likely to make sure we know if they are not going to be in training
• 6:10 fights the most over heavy weights 
• 6:10 is hands down the most possessive over their spots (but we still love you)
• 6:10 folk are ALWAYS pushing each other to lift heavier and finish their reps 
• 6:10 is the sassiest group as a whole, but again, we love them anyways
• 6:10 people drive crazy in the parking lot- so watch out

We love you and we are so proud to have such fabulous people train with us

Keep making it happen,

Coach Meagan

My buddy Brenda posted this on Facebook the other day and it really struck me. What a powerful statement and what a true and scary statement! 

What is wellness though? It could be defined so many different ways by different people with different beliefs. The dictionary defines wellness as the quality or state of being healthy in body and mind. Especially as the results of deliberate effort. So let’s talk about the health and how you can deliberately take care of yourself.

• Nutrition. How you fuel your body has a massive effect on your wellness. If you choose to eat processed food and overeat then your wellness will suffer. It is up to you to MAKE TIME to meal prep and make it a priority to eat to fuel your body and feel good. If you choose to tell yourself you don’t have time, you are too busy, it’s too expensive, etc then you will find yourself finding a way at some point down the road. Make time.

• Exercise. How you move your body has a massive effect on your wellness. If you choose to live a sedentary lifestyle or choose to skip out on the opportunity to build muscle and get stronger and push yourself then your wellness will suffer. It is up to you to MAKE TIME to exercise so you can get strong and continue to age with grace. If you choose to tell yourself that you don’t have time, you are too busy, it’s too expensive, etc then you will find yourself back tracking at some point down the road. Make time.

• Drink Water. It is the only hydration your body needs. I know you don’t believe me, because we are fast paced and tired people who love coffee. But your body does not NEED coffee to thrive (maybe your attitude does!) Drink your water. It matters. 

• Go to sleep. How you rest your body has a massive effect on your wellness. If you choose to stay up way too late working or chatting then your wellness will suffer. Get your 7-9 hours of sleep each night so you can work and chat with more energy and more of a purpose. It might be a tough habit for you to get into. Start with setting yourself a screen time curfew and follow it! 

Those are the big four that have a massive effect on your wellness. The beliefs within those topics may differ person to person, but if you’re struggling with one of those four then start there. It is not too late now. Don’t make yourself back track. 

I will also say this..

For some of us, certain illnesses may be inevitable. Some are simply genetic and we are ticking time bombs, BUT if we take care of ourselves now we will be able to FIGHT harder against the cards we are dealt. Never for one second think that your hard work is not going to pay off.

Make it Happen,

Coach Meagan

• Get a water bottle with a straw! We are busy people and we don’t have time to unscrew caps when we are working, driving, etc. I bet you can suck down a Dunkin Donuts iced coffee way faster than you can drink water! Maybe that is because it is tastier, BUT it’s also the convenience of a straw. Do it!

• Infuse it! A lot of people add lemon to their water to spice it up. I like to add raspberries and lime to mine! If you just can’t stand water, because it is too boring then try spicing it up by infusing it.

• Add all the ice! Yes, this will mean you need to get up and refill more, but there is nothing more refreshing than iced cold water on a hot summer day! 

• Find the biggest water bottle you can! Burlington Coat Factory and TJ Maxx are great places to find ginormous water bottles! Fill it and set yourself a goal to finish it by a certain time. Add that alarm to your phone…maybe with an hour warning so you can drink up!

• Water apps on your phone. There are SO many now. If you are someone who forgets to drink water download an app and it will sound a notification every hour (or whatever you set it to) and remind you to drink up

Hydration is your friend. Drink up!

Coach Meagan

A new session of kettlebell classes are starting September 11th on Wednesdays at Get Fit NH. The session will run for 8 weeks working on building kettlebell skills, strength, and mobility.

Why Train With Kettlebells:

People have been using kettlebells to burn fat, build lean muscle, and improve mobility since early 1700's! Using kettlebells has been a proven method of improving your health for so long, I would even argue it is one of the best methods of burning fat while building muscle. Another wonderful reason to train with kettlebells is they do not take up much space and for most trainings you only need yourself and one bell! 

What Will We Be Doing In Class:

This class is designed to build up the fundamental movements of kettlebells and create a strong foundation you can take anywhere to train with kettlebells! We use a mixture of Kettlebells, TRX, and body weight to bring complete trainings for anyone! We like to take our time and really focus on quality of a movement to maximize the results we get! This class is perfect for anyone of any fitness level, if you are trying to take your first step into fitness or you're a fitness vet trying to add some new material into training this class is for you! 

Is This Only Open To Get Fit NH Members:

NO! This class is open to Get Fit NH members and anyone who is not currently a member! So if you think this is something for you sign right up! 

*To keep classes running smoothly each class is capped at 10 people*

Class Times And Cost:

Class Times: The class will be held on wednesdays at 4 different times:

• 5:30 AM
• 6:30 AM
• 4:30 PM
• 5:30 PM

Cost:

• For The Entire 8 week session the cost it $119

If You have any questions please reach out to me at :

Brian@getfitnh.com

If you are interested in signing up and having some summer kettlebell fun click below!

This will be a somewhat shorter blog but I think it is an extremely important one.  The most important parts of any goal are the start and the finish, more often the middle will take care of itself.  Let's start with training, what would you say that the most often difficult to make it to trainings are? Based on what we as coaches see its two days…Monday, and/or Friday.  What does that tell me? It tells me that one of the major challenges is either getting started with something, or finishing out. Be honest with yourself, if you are someone reading this who has a tendency to not finish out the week of training, do you also see a pattern of yo-yoing with your nutrition?  Or can you look back at past S3’s or just times when you tried to keep your nutrition on point and you got close to the end but decided you ended early?  

The start and the finish are by far the two most important parts.  Often just taking the step in the gym, on your first day or on a Monday, is one of the toughest decisions.  The second toughest decision comes at the end of the week, you’re tired, your stressed from a long week and you decide “well I made it ‘x’ days, that’s good enough” next thing you know its one less than the week before.  If you can start a week of training and end a week of training, the stuff in the middle tends to be the easiest (at least relatively speaking). If you can make time on a Monday and Friday then finding time on a Tuesday or Thursday is child's play.  Even if you have been inconsistent to training that would be my advice, pencil yourself in for every Monday and Friday, and the rest will come. Additionally if you are looking to improve your nutrition, I would be willing to bet that if you get Monday and Saturday/Sunday on lockdown, you will find the rest to be cake.  Give it a shot!

Coach Adam

Autism Fitness and Right Fit Fitness is coming soon to Get Fit NH!

We hope to accomplish three things for those living with autism:

1. Help professionals  working in schools throughout the state to be better equipped to bring fitness programming to those with autism;
2. Empower parents to make use of the Autism Fitness approach;
3. Our new division, Right Fit Fitness, will formulate and provide appropriate fitness programming for adults on the autism spectrum.

How will we do this?

• November 2, 2019: Try This @ Home workshop: This workshop is for PARENTS and CAREGIVERS of those on the spectrum; You will learn how you can use the principles of Autism Fitness to set up a fitness program at home. In addition, we will discuss the importance of your sharing this approach with the professionals who work with your school age child: gym teachers, physical therapists, etc. and urge those professionals to sign up for the weekend in January (see below) so they can better serve the autism population they work with. Sign up here.
• January 18 and 19, 2020: Autism Fitness Level 1 Certification with AF founder Eric Chessen: This is two days of hands on, intensive training for fitness professionals and educators and offers Continuing Education credits for both. Sign up here.
• Fall 2019: Our own program, Right Fit Fitness, will be meant for adults on the autism spectrum and will consist of hour long one on one training with a certified Autism Fitness Professional. As our program grows, we hope to eventually have our athletes working in dyads and then small groups with the hope of establishing a community for them like we have here in our Get Fit NH family.

If you have not seen the heart felt message from Mae Lynn, the heart of Right Fit Fitness, then do yourself a favor and check it out here

It is no surprise that we are most often our worst critics.  Many of us battle the negative voice in our head that says “we aren’t good enough”.  That inner voice may lead you to believe that you are weak or a failure and will never achieve your goal.  

How do we fight the negative voices?  I believe that you have to acknowledge the negative thoughts and label them for what they are.  Rather than getting stuck in the thought process, acknowledge it and ask yourself if it is truth.  If your inner voice is telling you that you are weak, take a minute to assess the validity of the statement.  Have you made positive changes in you life? Are you more consistent with training or making better nutrition choices?  Those all require strength and therefore discounts the statement “you are weak”.

When attempting to remove negative thoughts, it is important to replace them with something positive.  Otherwise, the negative thoughts will just creep back into the empty space. There may be times in life when it might be more challenging to find the positive so keep it simple.  Celebrate and focus on even the small victories.

You are in control of your thoughts and whether they are negative or positive.  It takes time and practice but you can retrain your brain. We are here for you and always happy to remind you of the positives.  One Get Fit NH Family member reached out through email and shared her struggles and negative thoughts with us. I was so proud of her for acknowledging her struggling and letting us come along side of her.  She vented and vowed not to get stuck in the current thought process. We are in this together!

-Coach Erin

Our 4th annual Show up, Step up and Stick it up Challenge is coming up and this year has a new twist! We run this challenge to keep you honest as we head into a challenging time of year. The fall brings on back to school, sports and that leads us into the holidays and before you know it here comes January and we are motivated to get back on the wagon. 

But imagine how wonderful it would be if you never had to fall off the wagon! Imagine if you had some extra motivation (on top of your coach) to keep you going and keep you honest...

Well imagine no more! This challenge is for you and here is how it works:

Show up: There are 59 total training chances between the September 9th and December 20th to make it into training. To complete the show up portion we are asking that you make it a certain amount in that time being:

• 4 Training Days People: 50 Days
• 3 Training Days People: 40 Days
• 2 Training Days People: 25 Days

Step up: The Fit3D! On the backside of the card there will be a monthly spot to hit up the Fit3D. You want to talk about keeping you honest? Nothing better than the good ole "truth booth" to keep you on pace. The average weight gain between October and December is TEN POUNDS! It is a lot of work to get those pounds off so let's not fall into that category. We will help keep you honest.

Stick it up: This will also be a monthly spot on the backside of your card. This is for the goals board. Each month we put up a goals board. We strive for this to be apart of our culture and this will help you build that habit and keep you working toward the bigger picture. Each month you will need a coach to initial that verifying that you did in face "stick it up"

Share It: This is the NEW TWIST for this year! On the Back side of the card a new box will be added for you to share it that needs to be completed once a month. Here are some ways you could get this box checked off:

• Bring a friend to a fun friday or charity training
• Share a Get Fit NH video on social media
• Check in that you trained on Facebook
• Refer a friend to come train with us.
• Anyway you can share the greatness and fun we have and show proof to a coach

If you fill up your card with the needed amount of attendance checks, 4 (Sept, Oct, Nov, Dec) step ups, stick it ups, and share it ups then your card will go into the magic prize jar. We will pick THREE cards to win mega awesome prizes. 

1st card pulled earns- $300

2nd card pulled earns- $100

3rd card pulled earns- $50

We look forward to kicking this challenge off and finishing this year out strong! Let's make it happen,

The Get Fit NH Team