We will be working on improving our push up game over this next training phase, so I wanted to offer a spicy variation and work back to modified variations. There is something for everyone here and the best way to get better is to just do them and progress them as you are able to.

There are even progressions within modifications! Bench push ups are too easy, but not quite ready to go to the floor yet? How about stacking up some pads so we can still raise the floor, but not go all the way down yet? 

Or maybe you are in between kneeling and can do one or two from your toes. How about working on eccentrics from your toes and pushing up from your knees?

The variations are endless and we can help with that!

In the meantime, check out some of the variations you can try using the button below. 

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In this training phase, we will be using the barbell for two new exercises! We are excited to teach you the barbell row and the barbell rainbow.

Both of these exercises can be loaded with plates to meet your current ability. Our barbells start at 15 pounds and go all the way up to 45 pounds so we can hook you up no matter where you're starting and build you up with our endless plate collection. 

The barbell rainbow is a fabulous core exercise. Some quick tips to remember on this exercise:

• The pivot is a MUST! Your toes should be facing the same direction as the barbell
• Your arms will be relatively straight. The barbell will trace a rainbow as your pivot hip to hip
• THINK about your core controlling the barbell and controlling the movement
• Core exercises are rarely about speed. Slow and controlled execution is key to proper form and technique

Check out the video below to see a quick demonstration of the new exercises!

In our upcoming training phase we will be doing variations of farmer carries and farmer holds. Farmer hold is simply the static version of a farmer carry.

Farmer carries have some fantastic benefits including core strength, improved grip strength, and improved posture. It truly is a full body exercise when loaded appropriately. 

We are going to have YOU choose your own variation. You can check out some options in the video below. 

Your question is, "Which one is harder?"
My answer is, "It depends!"

The heavy farmer carry is fabulous for building grip strength, BUT often times the biggest challenge is holding onto the heavy weight for a full set. Holding light weights for a farmer carry does not challenge the core or grip strength so if there are limitations there then one of the other options might be a better fit.

Check out the video below to see the variations!

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Don't worry, heavy kettlebell deadlifts will still be a thing during this training phase. We are also going to be alternating weeks with this excellent variation that really drives home FORM. This variation will transfer beautifully to all hinge variations while also teaching you how to engage your lats and give your hammies some love. 

Click the link to check out the video for a quick rundown!

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 Introducing TRX Power Pulls 

We are looking forward to introducing the TRX power pull in this training phase. This exercise is a fabulous way to build single-arm strength, improve grip strength and strengthen the upper back. There are a handful of ways we can do this exercise to meet your current ability. 

3 things to think about when giving this new exercise a go:

• Keep the kettlebell racked tight. Your elbow with the racked kettlebell should be glued to your body throughout the entire movement
• For each of these variations, your glutes should be squeezed tight and your ribs should be tucked down. That way your hips don't drop out and your core will be locked in to protect your back with the rotation.
• Your heels, hips, and shoulders should all rotate together. You are not getting the rotation from your lower back. If your heels and your hips do not move your lower back will give you nasty feedback.

Click the button below to check out the quick video to see 4 different variations and get an idea of which one you're going to try to challenge yourself!

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We have a brand new training phase coming in hot next week! We are excited to teach you some new exercise variations! Here is a quick teaser with a short vidoe below. You can expect emails later this week and early next week to dive a little deeper into these exercise variations and modifications

• Power pulls
• Resisted dowel rod deadlifts
• Barbell rainbows (core)
• Barbell Rows
• Val slide push ups (advanced variation)

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Simple meal prep with Coach Meagan

Check out this quick video to see how I make 18 meals in less than one hour!

• Egg Whites with broccoli and mozzarella cheese and turkey sausage
• Meatballs with roasted veggies
• Turkey Burgers with green beans
• Baked chicken for Greek salad and chicken salad

All cooked, packaged, clean kitchen in less than one hour every dang week! 

Utilize all your kitchen appliances to make this a fast process!

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Powerful post

What you see here is a rare sight. This is three generations of healthy humans. We have Eileen (1st generation), her daughter Katie (2nd generation) and Katie’s son Oliver (3rd generation) all training in the same gym. All doing the same exercise, but unique to each of them and their goals and needs.

It’s not everyday you get to train alongside your grandmother. It’s not everyday you get to train alongside you son, daughter or grandson! What a special bond that will be a lasting memory for each of them.

All because Katie walked through the door. She invited her mom and then her son.

This is what is so special about Get Fit NH. There is space for everyone regardless of age and ability.

This is one of two families at Get Fit NH who have three generations training in the same gym! Shoutout to Emma, Jeremy, Trish, Bob and Spencer for representing generational health

Best coffee ever! 

• Medium Black Iced Coffee 
• Cookies and Cream UMP

Shake and enjoy your afternoon pick me up with 20 grams of protein 

Thank me later and pick up your protein powder in the gym!

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If you have ever had a nagging joint ache or pain I am 100% sure myself or one of the coaches suggested using a lacrosse ball to help loosen up the area.

The lacrosse ball is an incredibly effective tool to get deeper into the tissue and help release some of the tightness you're experiencing. Here are some common aches we hear and the common solutions we suggest trying out...you may be surprised!

• Ankle pain/tightness or shin pain could be due to locked up calves. Especially if you are logging the miles! Try using a lacrosse ball on the calves. It'll probably hurt a bit, but that is some solid feedback from your body asking for more soft tissue work!
• Knee pain: Throw away the "I'm getting old" excuse and try grabbing a foam roller or lacrosse ball and rolling the area right above your knee. You can also do the full length of the quad for better results. Tight quads, especially the area just above your knee, can lead to achy knees. You're gonna have to do it more than once to reap the benefits!
• Tight lower back: Lacrosse ball the glutes and the hip to help release the lockdown!  If you have never done this before then make sure you ask a coach so we can show you where to hit.
• Shoulder pain, trap pain, neck pain: Lacrosse ball to the scapula both on the wall and the floor
• Tight pecs: Lacrosse ball them right up again the wall
• AND HERE IS MY FAVORITE! Tennis elbow: Lacrosse ball the tricep and forearm (see video below) The pain in the elbow is often referred pain from tightness in the tricep or forearm - or both!

Our body is designed to MOVE so if you spend a lot of your day sitting or driving then you can expect to have tight muscles which lead to achy joints. We have tested this method over and over and the results rarely fail. If they do fail, we refer to our onsite physical therapist to take a deeper dive!

Check out the video below to learn more!

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