Refocus and Renew You Nutrition Challenge

2020 has been whack, am I right? With the strange times it is quite possible you may have picked up some habits that are working against your goals or making you feel less than your best. The fall months always remind me of a time to refresh. People are headed back into their routine after the summer. School is back in session and a new normal is being discovered. This year will look different for everyone and figuring out a new normal again and again is likely. 

Let's just focus on the food though. Let's start there and see what else falls into place when we gain control back. You'll be amazed at how your energy shifts and how that affects other aspects of your life. 

This challenge is not biggest loser results. This challenge is about learning how to eat in a way that is sustainable for weight loss and beyond. This is teaching us that it is okay to have a "free" meal and more importantly how to recover from that free meal. If you follow the plan you will likely drop some unwanted pounds, but do not come into this challenge thinking you are going to drop 20 pounds in 4 weeks. It didn't pack on overnight and it is going to take time and consistency. We consider 1-2 pounds a week sustainable weight loss. If you lost 1-2 pounds per week between September 21, 2020 (when the challenge starts) and the end of 2020 you would be down 16-32 pounds! 

Accountability goes a long way.  Consistency goes a long way. Coaching goes a long way. You do not have to do this alone! This challenge is for you! You are welcome to tag along to some accountability partners if that helps you stay on track. We will have an active Facebook group and I will send out a weekly video via email weekly to the challengers to help you stay connected even if you are not on Facebook. We will also print a color manual for you in a bounded book so you can read it and get planning as soon as you sign up! 

Here are the details

Weigh in September 14 - September 18

Zoom kick off Thursday, September 17, 2020 at 6:30 pm

Start date Monday, September 21, 2020

Last Day Friday, October 16, 2020

If you are ready for change then sign up right here

Recovery Week Changes and Labor Day

We are going to make a few changes to our upcoming recovery week. It was scheduled for Monday, September 7-11, but we need to bump the recovery week several weeks forward. 

We understand and notice that your body still needs a rest, so we are going to close for a long Labor Day weekend. Training will look like this the first week of September...

Monday, August 31st: Full training schedule 

Tuesday, September 1st: Full training schedule 

Wednesday, September 2nd: Full training schedule 

Thursday, September 3rd: Full training schedule 

Friday, September 4th: CLOSED

Monday, September 7th Labor Day: CLOSED

Tuesday, September 8th: Open as normal

New "original" class times to begin Monday, September 14th! Those times can be found here

We will take a full week of recovery at the end of October (official date TBD). We are working through our next COVID training advancement and those logistics require us to close to prepare so we want to plan accordingly while still giving your body what it needs.

Thank you for understanding and your patience. This new plan we are working toward is going to blow your mind and we will make that announcement as soon as pertinent information is confirmed!

Coach Meagan

Coach Meagan Heartfelt Message

Today we received two really heartfelt reviews that made me really stop and reflect over the last 8 years I have been with Get Fit NH. A lot has changed over the last 8 years for me personally and professionally, I almost can't remember life without this piece of my heart. 

These are the two check in reviews that I saw today back to back that just made my heart melt. After you read those, scroll down to read my take on this....

Wow, right? I'm not crying, you are! So here is a little back story and heartfelt message from me...

8 years ago i had just come home from serving 4 years in the Marine Corps. I got home from Afghanistan in February 2012, moved back to NH in May 2012 and walked into Get Fit NH for my first time in October 2012. I knew that I wanted to be a coach, but I had no idea how I was going to use that talent. I was very lost when I got back as I was transitioning back into "civilian" life. I was more awkward than I can be now 🙂 It took a little time to figure out how to come down from 10 moves in 4 years. It was no coincidence that I stumbled across Get Fit NH. It was truly meant to be. I sent an email to (previous owner) Dean Carlson and basically just asked if he was hiring, he wasn't, but he entertained my curiosity anyways because he too was a veteran. I worked 8 hours a week at Get Fit NH after I met him. I coached with 4:15 and 5:30 class. After a few months I started working the morning shifts and the evening shifts and eventually we figured out a way to make this a full time opportunity.Truly a blessing. I think I was here 2 years before he started grooming me to eventually buy the business. In February 2018 when he came to me ready to sell I had a 1 and 2 year old at home so my reaction was WHAT!?! .....ok.  And here we are today, 2 years later trying to survive the economic disaster!

But you know what?

Knowing what I know today I still wouldn't change a thing. The Get Fit NH community is so strong and so powerful and so real that I can feel that we are going to be okay, because it is a lot more than a gym membership and a lot more than a coaching facility and a lot more than a health journey. It is a family. I speak from deep down in my guts when I say that the Get Fit NH community is 100% the reason I was able to transition into a normal and healthy "civilian" lifestyle and I am beyond thankful for that and for every single one of you! 

Coach Meagan  

Training Schedule Changes to Take Effect September 14, 2020

We anticipate minor changes over the next year as we glide through operating under the pandemic. We have a lot of plans in place to keep you safe come snowfall when outdoor training is no longer an option. That announcement to come in the upcoming weeks...

In the meantime, let's focus on the next set of changes that will take effect Monday, September 14, 2020. This is when many of you will begin your next set of changes anyways as school begins. Classes will be 50 minutes long rather 45 minutes which will allow finishers and more stretching. This will still allow us ample time to clean between classes and meet state guidelines. We will be fully staffed at this time which will allow us more opportunity to serve.

Here is what you can expect for class times:

5 -5:50 am: indoor, outdoor, livestream Zoom, Recorded and sent out

6:10- 7 am: Indoor, outdoor, livestream Zoom

7:20 8:10am: indoor, outdoor, livestream Zoom

8:30-9:20: Indoor, outdoor, livestream Zoom

11-11:50am: Indoor, livestream Zoom

4:15-5:05pm: indoor, outdoor, livestream Zoom

5:30-6:20pm: indoor, outdoor, livestream Zoom

6:45-7:35pm: Indoor, livestream Zoom

For now you will still need to sign up for classes on Mindbody. That necessity will be relieved in our next set of changes. 

As always, thank you for rolling with the chaos of 2020,

Meagan

Meet Coach Ashley

Announcement! New full time coach has been hired!

Please welcome Ashley Fosher to the Get Fit NH family! We are thrilled beyond words to add Ashley to our coaching team. She is educated, professional, kind and experienced...what more can you ask for?

Ashley has been volunteering all summer with us in the outdoor early morning classes and we are ecstatic that we are finally in a place where we can confidently add her to the team full time. She has a story of her own and I’m excited to share her brief bio with you.

“My name is Ashley Fosher. I was a 3-sport athlete from 1st grade up until college playing soccer, basketball and softball. I went on to graduate with an Associate’s degree in Exercise Science and obtained my Personal Training Certification. During that time, I had lost control of my health and gained a substantial amount of weight. I started my fitness journey back in 2017 and have lost over 100 lbs through nutrition and strength training. Throughout this transformation I have learned how to maintain a healthy lifestyle and have become extremely passionate about helping others with their fitness goals. I look forward to not only expanding my knowledge by obtaining more certifications, but also look forward to inspiring many people to take their first step in changing their lives. “

She gets it 😊 Ashley will start coaching with us full time on Monday, September 14, 2020 and she will be the first coach ever to take on a class as lead on their first day! If you’re training in the early hours outside you’ll catch her before then getting her nerves out on most Thursdays and Fridays 😝

Importance of Fat in the Diet

Nowadays there is a lot of confusion in regards to the macronutrient known as fat. A lot of people think consuming any type of fat will automatically contribute to their total percent body fat. Though this statement has some merit if you are consuming too many fats in the form of excess calories, it doesn’t paint the whole picture. Fat is an essential part of everyone’s diet, and it’s important we make sure we balance the amount of fats we consume.

Lipids, more commonly known as fats, provide a lot of different functions for the body. They are a major fuel source during exercise. Help aid in the absorption of fat-soluble vitamins. Supply your body with essential fatty acids and help promote healthy skin. Lipids also supply building blocks for other biomolecules. As you can see, fats (lipids) definitely serve to help the body function properly and healthy. 

As far as the different types of fats, you should try to lower your daily intake of saturated fats as much as possible. Research shows that diets high in saturated fats contribute to many different types of diseases. It is recommended you only consume about 10% of your daily calories from saturated fat. Try consuming more fish, nuts, seeds, vegetable oils, avocados, and olives to help get the essential fats in your diet. 

The problem though in today’s society is, we consume too many fats in our diet. On average the typical American consumes about 45% of their calories from fats. It is recommended by the American Heart Association that you should consume only 30% of your daily calories from fats, and that’s as a maximum! Though the lower you can get to 20% or below, the more success you will find in your fat loss goals. Remember fat alone does not make you fat. Only when your caloric intake exceeds your energy needs does your body fat increase. 

Coach Dylan

Check in challenge could win you $300 cash

Social media is a powerful marketing tool! Did you ever notice that with every scroll comes a sponsored ad or when you talk about wanting a kayak all of a sudden your social media stream is filled with kayaks....it is not a coincidence! We have run those sponsored ads before and they typically cost us about $300 a month so I thought why not hire YOU as my social media marketing instead of making Facebook more money! If you do not use social media that is super, this challenge is not for you though. We are looking for social media users to help us out

Here are the details:

Start date: Monday, August 3, 2020

End date: Friday, August 21, 2020

When you come to training, check in on Facebook here or post on Instagram and tag us here if that is your preferred platform. Here is a video on how to check in on Facebook if you are not sure how to do that. Every time you check in on Facebook we will add your name to a drawing. That means that if you train 12 times between August 3 and August 21 that you have 12 opportunities to win! 

Virtual peeps- you are not excluded from this!!! Snap a picture of your screen and check in and show your friends the many different training opportunities we offer.

Tips to maximize your check in so your people can see the full benefit

  • Share your results
  • Share your favorite exercise that we did
  • Sweaty selfie
  • Sweat angel picture
  • Gym set up picture
  • Outdoor set up picture
  • Computer screen with TrueCoach or recorded pulled up
  • Be creative and encourage others to give the 2 week free trial a whirl!

You do not need to show us that you checked in! When you check in on Facebook we automatically get a notification.

On Monday, August 24th we will pull a name from all of the check ins and Instagram posts and the winner will get $300 cash!  

If you have been searching for ways to help small, local businesses get back on their feet then social media is a huge opportunity to make that happen! 

You can start practicing before August 3rd if you wish 😉

We appreciate you helping us make it happen!

Coach Meagan