Meagan Sbat
Author Archives: Meagan Sbat

Color Run 2014


On Saturday October 11th Get Fit NH is headed over to New Hampshire Motor Speedway to get colorful! The Color Run is coming to Loudon and we have a team ready for you to join, Our start time will be 10 AM.

We always have a great time when NHMS sponsors these events, and seeing as we are now the “Official Gym of New Hampshire Motor Speedway” we want to make our presence known!

. This is a great 5K for the entire family. You can walk it, run it, skip it…..whatever! Big kids and little kids – oh and adults too- can enjoy this event. Go in looking plain and come out with pzazz!

Here is the link to join our team. Please make sure you let us know you joined and we’ll give you the top secret meeting location 😉 Our team name is Get Fit NH!

-Coach Meagan

Don’t hog all the exercise for yourself- get your dog in on it too!

doggiesOn Saturday October 4th for the first time in Get Fit NH history we’re getting together the WHOLE family- spouse, kids, AND furbabies.  Let’s get together to enjoy the foliage and those last moments of bare sidewalks and cool breeze. It won’t be long before the snow disturbs the peace again (can you tell this is Coach Meagan writing?) so let’s take advantage of it!

We will be walking about a 5K. If your pup is a little older and unable to do that right now- come join us for half! I’m sure Fluffy will appreciate the exercise. If you don’t have a dog- you can still come and if you want I can lend you one of mine (it might be a great reminder why you don’t have dogs!)

Don’t be afraid to invite your friends and their dogs. We welcome all!

Date: Saturday October 4, 2014
Time: 9:00 AM
Location: Get Fit NH Concord parking lot

Hope to see you there!


I Wish I Never Gave Up

marine corp


Over recovery week, I spent some time at the Veteran’s Hospital in Boston. I would like to say it is always a humbling experience, but sometimes I let other emotions cloud what an incredible experience it is to get to go to a Veteran’s Hospital.

I promise there is a purpose I am sharing this with you, but I will get to that later…

As I am sure you can imagine, when I walk into a Veteran’s Hospital I am the youngest patient in there, usually by at least 20 years. I get all kinds of weird looks and most people (doctors and patients) ask me if I am there because my husband or dad served. My answer is always a smile and lifting up my sleeves to show off the ink that I try and keep covered while coaching.

This past week while I was there, I sat on a bench outside of the hospital waiting for the Veteran’s Hotel to open across the street. While I was soaking in the last moments of summer, I was approached by an older veteran. He sat by me and said, “Semper fi!” (Note: Semper fi is a Latin term meaning “always faithful”. It is the Marine Corps motto and it is a term Marines use when they see other Marines).

Anyways, the veteran says “semper fi” and takes a seat. The next part of the conversation went something like this:

Older veteran (reaches out to shake my hand): “Corporal Clark. Korean War 1951.”

Meagan (shakes hand): “Sergeant Sbat. Operation Enduring Freedom, Helmand Province, Afghanistan 2012.”

After introducing ourselves, we started talking about what our jobs entailed while we served. Then, we got into what I do now (which, by the way, I refer to as a life changing coach) and talked about the surgery I was about to have and how it would affect my way of life over the next few months. A few minutes later, his ride pulled up so he lifted himself from the bench using his walker and said:

“You may not be able to tell, but I used to be strong as an ox. I wish I never gave up. I can’t even remember why I stopped, but it wasn’t worth it. I’ve lost my independence because I let myself get weak. Don’t ever give up, Marine. Semper Fi.”

Need I say more? Do yourself a favor and find your “why”! Maybe your why is that you don’t want to have to rely on your children, spouse, or friends to get you to where you need to go because you are too unhealthy and weak to get there yourself.  If you have a big enough why, you will find a how.

-Coach Meagan


Take Action Today



Last week we talked about commitment.

Remember I asked you to commit to just one thing and send it to me? Well, some of you did and I thought that was great. I am so proud of you guys for your willingness to be held accountable. That is important. I would expect you all to ask me which recipes I made from the Whole 9 Handbook since that is what I committed to – I can take it! 🙂

This week I want to talk about taking action.

It is easy to set goals, right? Anyone can say, “My goal is to lose to test out of my red band” “My goal is to lose 10 lbs for my vacation in two months” or “My goal is to be able to do unassisted chin ups.” That is the easy part! The hard part is maintaining discipline and taking action steps to meet those goals! If you want something to change you must change something you’re doing (that part can sting a little sometimes, I know!) The good news is you’ve hired professional coaches to help you define those action steps in a way that works FOR YOU!

I am going to show you a DON’T version of taking action and a DO version of taking action….


Outcome Goal: I want to lose 10 pounds before I go on vacation in December

4 week goal- I want to lose 5 pounds in 4 weeks

Action Steps

1.) Stick to Whole 9 nutrition plan

2.) Train 4x per week

3.) Take Fish Oil supplement

4.) Get 8 hours of sleep

5.) Keep a food log

Do you see where I am going with this??

In this case- less is more! Remember this is a life style change. This stuff is not going to happen overnight. It takes work and it takes dedication. You deserve to meet your goals.

Here is what a DO situation looks like

Outcome Goal: I want to lose 10 pounds before I go on vacation in December

4 week goal- I want to lose 5 pounds in 4 weeks

Action Steps

1.) Train 4X per week consistently for 4 weeks

2.) Attend a Whole 9 seminar

Boom- That’s it!

In 4 weeks we talk again and if and when you successfully completed the action steps then we move on. We progress. We keep the first step and add another one.

I don’t want you to think about the 100 different ways you COULD BE taking action. I want you to focus on ONE thing you can and will do over the next 4 weeks. Heck, I want to  know what you are going to do today to get you closer to your goal tomorrow!

Commit to take action- Go make it happen!

-Coach Meagan







Rock Climbing Day Trip Coming August 16th

On Saturday August 16th at 11:00am we will be headed across the parking lot to Evolution Rock and Fitness. We reserved a time for Get Fit NH student’s to  learn how to climb and spend some time as a family.

Evolution Rock + Fitness provides the most modern and extensive climbing walls in northern New England. They have 16,000 square feet of climbing surface, there is something for everyone at all levels of ability, and they were kind enough to build the facility in our neighborhood – you’re welcome! 🙂 There is enough fun in this place for the whole family- make it a family fun day and bring your kids along!

Check out some of the pictures from our trip over there last year. We all had a great time (even Coach Dean, who kinda despises high things). If you have a fear of heights let’s conquer that fear together on August 16th.

The best part is we worked out a great price for you guys- just $20 will get you a climbing class, rentals, and the rest of the day to climb if you’d like. The climbing class will also teach and certify you how to belay. That means you could go to Evolution Rock and Fitness anytime and not have to pay the staff to belay you- score!

We went even further and worked out a membership discount with them. So if rock climbing is your sport or if you want to make rock climbing your sport, then ask us about the discount Evolution has offered our clients!




And the Student Spotlight Goes to…..

Patti Johnson!

Patti has been training with us for about a year and half and has made some incredible progress. One of the great things I love about Patti is her drive and motivation to achieve her goals. Here are some of the fantastic goals she has met since training with us:


  • Tested out of her red functional movement screen band
  • She absolutely rocks solid push-ups all the way to a tennis ball
  • Conquers the chin bar with her jumping OVERHAND chins- let me go further and give her extra props for staying after almost every single day to work on her chin ups. Now she absolutely destroys the chin bar and she STILL stays after to work on getting even better!
  • Tested out of her white functional movement screen band

These are only a handful of her achievements. Patti is dedicated to her goals and she is dedicated to herself.  I am so proud to be Patti’s coach. Here is what she has to say about her Get Fit NH experience so far.

When I first came to Get Fit NH I was simply pursuing a healthier lifestyle, but honestly I had no “fitness goals.” As I trained I became aware of my deficits through FMS then I decided to work towards getting out of my bands. As I became stronger I realized that I was in the best shape of my life. I think it was hard to have goals at first because I was unaware how “fit” I could be. Somewhere along the line I nixed my life long sugar addiction and during detox I said goodbye to coffee … I am still astounded when I peer into my fridge and see so many veggies staring at me … Nutritionally my diet is the complete opposite of what it was when I came to Get Fit … Now I eat like a weirdo 🙂
I stay at Get Fit because I cannot imagine training anywhere else. I feel like it is a big extended family whose support surrounds you and encourages you to be your best self on more than a physical level. The Get Fit family is a friendly, caring, encouraging, positive group that exemplifies excellence and integrity from the coaches to the clients. I cannot say enough about the coaches; challenging, encouraging and gently (mostly) pushing me to do things that only I doubt I can do. Their belief in me has really allowed me to see my potential and then train to reach it I have ditched both bands, can hold my own during chin variation training and am working on increasing the amount of push-ups I can complete. I am definitely in the best shape of my life and living the healthiest lifestyle all thanks to Get Fit NH.

Thank you


Patti has earned her results. She has been faithful to training and has made the necessary changes in her nutrition to meet her goals. I am so proud to be her coach!

Keep making it happen!

Coach Meagan

P.S.: If you have a win to celebrate please share it with us!

Get Fit NH Games Coming Soon! Sign up now

It is that time again! On Saturday July 26th we will be hosting our quarterly Get Fit Games event. This will be hosted in Concord at 8 AM.GFG

This is a great event for anyone who is interested in:

  • Measuring and testing their strength and endurance
  • Looking to set a gym record
  • Looking to beat a gym record
  • Looking to set a record for themselves
  • Looking to set a record to beat next time
  • Having fun on a Saturday morning and seeing what you are capable of!

This is event consists of 7 tests which include:

  • Maximum Deadlift
  • Push up/Incline Push up
  • Front Plank
  • Pull up/Inverted Row
  • Vertical Jump
  • Long Jump
  • Ski Erg

If you have not done this before this is the perfect time to learn where you are at with your strength and endurance. This will help you in your daily training program. You will know where you are at physically and how much you are capable of. When we do this again in 3-5 months you will see where you have improved and have the knowledge to set specific goals. I highly encourage you to participate if you are looking to improve (which of course you are!)

If you have participated before it is time to get back in here and see how far you’ve come and maybe break some records along the way!

Space is limited to 25 students so sign up now!

See you there,

Coach Meagan

Who is in the spotlight this week?

Hi All,

Coach Meagan here. I have new and exciting news! For the next few weeks I am going to be putting some of you in the “spotlight”.  I hope you have already noticed, but in case you haven’t, at Get Fit NH we really pride ourselves on being a family. In our family we believe it is crucial to celebrate each other when they achieve something great. Which is why over the next few weeks I am going to be sharing some “Win Stories.”

Starting with The Bucknam’s!

The Bucknam’s have been apart of the Get Fit NH family for over two years. I have had the joy of not only watching their bodies change drastically, but also watch their training ability sky rocket. I am so proud to coach this family. The Bucknam family is the perfect example of how having a solid support system impacts great success.

Check out this note Linda wrote last week:


I wanted to let you know that I thought today’s class was great and so glad to be back after our recovery week.

On another note,

I just wanted to say thank you for being such an amazing coach and motivator.  I had some doctor’s appointments over recovery and I am happy to say that I have lost weight, cholesterol is down 32 points, my sugar levels are great (I worry about these since my Mom is a diabetic) and all my other ultrasound and other tests came back negative.  My doctor was really happy with everything. I told him how I have been going to boot camp 4 days a week for 2 years now. bucknams

If it was not for Get Fit NH and its wonderful and encouraging staff, I would still be going to Planet Fitness (boring) and not seeing any results.  But between the classes, detox, summer slim down challenges it makes things fun and easier to understand why I am doing what I do by attending classes at Get Fit NH.  I feel better, stronger and healthier.  I have also made some great friends at the gym.  I also love when I train with my husband and daughter.  I know that Lindsay wishes she could do it all year round but do to college and lacrosse it is impossible.  But I know once she graduates from college she will be joining me.  I also appreciate your support with Mark and his back issues and with trying to find ways to help him get better and stronger.

Thank you again for pushing me, you’re smiling face and energy.

See you on Thursday,


I am so proud of Mark, Linda, and Lindsay. This is a family that does not let anything get in the way of their goals. They consistently make it to training 4 days a week and they have results to show they’ve been making it happen on the training floor and in the kitchen. Great job guys!

Keep making it happen,

Coach Meagan

P.S.: If you have a win to celebrate please share it with us!

Did YOU S3? Here’s Some Superstars Who Did!

As we wrap up the 2014 Six Week Sprint into Summer (S3) Nutrition Challenge I feel it is absolutely necessary to congratulate some of your fellow teammates on their incredible success.For starters we need to congratulate the following students for faithfully turning in their nutrition card each week throughout the challenge:

  • Katie Jordan
  • Maura Carroll
  • Kate Fox
  • Carolyn Amrol
  • Donna Weilnau
  • Ronald Weilnau
  • Kristen Wolfe
  • Spencer Wilbur
  • Bob Magan
  • Sonia Cormier
  • Lyn Roberts and
  • Sara Withers – awesome job!

I am 100% confident that each of these students would agree that the habits we encourage our students to live by enhance results drastically. I can confidently say that because there is not one student on that list who did not lose multiple pounds. What are my famous words?

That’s right. You cannot and will not out train poor nutrition. Get all your wheels turning the same direction and you are going to be unstoppable.

I would like to take the time to individually recognize each of these champions for their outstanding achievements. These are real life people. Real people who train at the same facility as you. Real people who were provided the same tools as you. Real people who made it happen.

photo 2 (2)

  • Kristen Wolfe:  Kristen was prepared for results as soon as the S3 challenge began. She had her body composition test taken right at the beginning of S3 (June 3, 2014 to be exact) and again at the end of S3 (June 30, 2014 to be exact.) During the 6 week challenge Kristen averaged over 90% compliance. She admitted it was not easy, but maintained discipline because results were important to her. Kristen lost 8 pounds on the scale and after taking her body composition test we learned that every single pound lost was excess body fat! This is an incredible win. What do you think Kristen, is having discipline and self-control worth the way you feel today?
  • ktKatie Jordan: This woman has been flying down the road to success since she stepped through our doors. She has soaked in every ounce of knowledge we’ve provided and has attended countless workshops to continue toward her goals (which I’m pretty sure involve Coach Erin being decked out in pink from head to toe, right?) Katie participated in the S3 challenge and lost 15.8 pounds. That is all while maintaining about 90% compliance.
  • carolynCarolyn Amrol: Carolyn has such a contagious and encouraging attitude. She averaged about 90% compliance over the past 6 weeks and lost 13.5 pounds. Carolyn works so hard in the gym to continue making great progress.
  • ronaldRonald and Donna Weilnau: I have so many positive things to say about this inspirational couple. I remember last September having a conversation with Donna as she took on one of the most elite races in NH, Reach the Beach. I remember her saying that she wished she could get Ronald to join Get Fit NH. I also remember Ronald picking her up from the race and being so donnawproud of her accomplishment. We welcomed Ronald to the Get Fit NH family shortly after Donna’s huge accomplishment and he has made an absolutely remarkable change in his lifestyle. He has accomplished incredible weight loss, screened out of several functional movement screen bands, and has been an absolute inspiration to others. Together I am confident they will continue to make progress toward their goals. With the support of one another they have been unstoppable. Together they lost about 8 pounds during the S3 challenge
  • mauraMaura Carroll: Maura made great changes over the past 6 weeks. She has lost 5.8 pounds. Maura has such a positive and inspiring attitude. Her reception to coaching is absolutely admirable. She has been with the Get Fit NH family for 4 years and continues to seek improvement.
  • kateforelizabethKate Fox: What can I say about Kate? Who doesn’t know Kate Fox? She is a Get Fit NH celebrity in so many ways. Not only has she referred half of our clientele, but she is also the owner and originator of Fox Fancy Pants. Kate is a huge inspiration to our 5 AM training time. She is dedicated, engaged, and her results have proved that she is dedicated to herself and her health.
  • spencerSpencer Wilbur: I was pleased to congratulate Spencer on his great success today and even more pleased to hear about how he was able to fit into his suit from 25 years ago a few weekends ago. Since training with Get Fit NH he has lost about 25 pounds and continued to work toward his goals losing 6 more pounds during our S3 challenge.
  • sarawSara Withers: Sara has been apart of the Get Fit NH family for just over a month. She jumped on board for S3 right away and is already reaping the benefits. She said that she was upset when the scale did not go down as much as she wanted it to, but thanks to our trustee body fat system we learned that she lost 7 pounds in body fat! Which is a great win. Her immediate dedication to herself is inspiring. I see nothing but great success for Sara! She is no doubt a go getter.
  • soniaSonia Cormier is a rock star. She just earned her Hall of Fame red shirt. For the past year Sonia has taken advantage of every challenge. Six Week Sprint to Summer was another focal point Sonia used to make sure she kept making necessary steps to reach her goal. While being faithful to training she also makes appointments to have her body composition tested and takes time to make goals every four months. I applaud her for using the tools Get Fit NH provides to make the most of her nutritional changes. Dedication and Consistency describe Sonia to a “T”. Her team at 6:15, the scale, and her body composition all reflect the hard work Sonia pours into herself.  (Coach Nancy) 
  • bobBob Magan was a bit hesitant to start the Six Week Sprint to Summer. Coach Sarah and I had to push him a bit but as always he takes the little push and turns it into a chance to shine. The S3 Scorecard from Bob was always waiting for me at 5am for me to review. He used the information on the scorecard to make daily changes. Bob used the high percentages as a pat on the back for work already accomplished while he used the lower percentages as his focus for the next week. I’m proud of Bob for his dedication to himself. He is making the changes one step at a time for himself but for those in his family as well. (Coach Nancy)
  • lynLyn Roberts stayed true to S3 all six weeks but she isn’t ready to stop yet. Each week Lyn not only turned in her scorecard but also her meal plan. She wanted to have accountability to get that portion done. When I asked Lyn what she was going to do about meal planning for the week now that Six Week Sprint to Summer was over she wrote me to say, “Its easier for me with a plan.  I tend to stay more disciplined with it.  Even though they have been hand-written, it wouldn’t be that hard to  do a computerized version and just fill in the blanks.  Will see what I can come up with.” I’m proud to say Lyn is going to keep on Making It Happen! (Coach Nancy)

These results are absolutely amazing. I am so proud of everyone who participated in this challenge. The results speak for themselves. 12 participants and 67.2 pounds lost- fantastic!

But even more important than what was lost is what was gained – new habits which will KEEP us moving toward losing fat, getting lean, and looking and feeling great.

It’s not too late to get your nutrition under control. Your coaches are here to help you anytime, any day. Don’t wait for the next challenge to be a winner!

Make it happen,

Coach Meagan



Are YOU a Summertime Priority?

We had a motivation tip last week that read,lakehouse

“Needs – sleep, exercise, eat well. Plan your life around those things, not the other way around.”

As we enter the summer months those words are important to remember. Your body needs this treatment consistently, as in 12 months a year.  Please note- there is only one end date when it comes to training (and nutrition and sleep too!) and I think you know where I am headed with that. It is continuous. It is necessary to thrive.

Yes, summertime is when we take time off. We go away. We spend time with family and friends. We enjoy the weather. I get it! Believe me, I am no snow owl. When it’s warm out I gotta get outside. So where am I going with this??

You see, there is common thread going around in SOME gyms that shall remain unnamed – taking the summer off – but that is not the Get Fit NH way.

Is that acceptable? No, and let me tell you why

  • For starters allow me to clarify…In my previous blog I spoke about the training floor being our classroom. Our classroom does not take summers off 😉 (Ok I figured I start with a lame joke….but now that I have your attention I’ll move on)
  • Are you in a training program or do you have a gym membership? I hope that doesn’t sting too much, but let’s get real. Our goal is for you to be IN this training program. Like ALL IN. We have a purposeful plan for you 12 months out of the year (no, not 9-10 months- 12 months!)
  • Our training is designed to progressively challenge you throughout the sessions. We have a specific training focus on Monday, Tuesday, Thursday, and Friday.

You cannot expect to train 9-10 months out of the year and expect to lose fat, build muscle, and feel good. Believe me when I say I understand how great it feels to get outside and walk or run, play golf, cycle, etc. but what you have to know and understand is that those active hobbies/sports are not training. You need your strength training. If you take 2 months off at a time you can expect to get hit with a major setback when you return.

Your coaches want to see you succeed. We want you to reach your goals. We want to get all your oars rowing in the same direction. It makes it nearly impossible to help you succeed if you are not here working toward success.

As Coach Dean said earlier this week, “If you want to change the way you look or the way you feel then you have to change something you’re doing to achieve it.”

Are you really going to spend 7 days per week at your lake house and not work for the entire summer? Does is make sense to turn your back and quit on how far you came just because you have 2 weeks of vacation scheduled this summer?

Think about these things. Set your priorities. If you want it only you can go get it. We’re here to encourage and educate along the way.

Don’t Just Wait For It.

Make it Happen,

Coach Meagan