Bootcamp Archives - Page 16 of 189 - Get Fit NH Concord Gym Personal Training

Best Share Dish For BBQs

If you have never tried the angel food cake fruit dip then you are missing out!

Ingredients

Angel Food Cake Ultimate Muscle Protein Powder
Plain or Vanilla Greek Yogurt

Directions

Whisk a scoop of protein powder into 3/4 Cup greek yogurt. Dip with strawberries for ultimate WOW factor.

Check out the video below to see how easy it really is! This protein packed snack is 210 calories and low in the fat department.

I originally made this video for clients who participated in the most recent transformation contest so cut some of the video out as it didn't apply the recipe.

Ski Erg Technique

Let’s talk about ski erg technique!

The ski erg is a power pull and there is a technique to get the most out of it and not make your neck and shoulders cranky!

The little things matter!

-Get those shoulders down out of the ears

-Stop bending at the elbows to generate speed! You’ll fatigue a whole lot faster!

-Use those lats to gain power, speed and endurance.

Check out the video here!

Foam Rolling! What is the point?

At Get Fit NH, we start most training sessions with coach lead foam rolling. Here are some of the most noteworthy benefits of foam rolling.

Pliability: We want to prime the muscles before we use them so they’re ready to work

Alleviates muscle tenderness therefore speeds up recovery and reduces risk of injury

Boosts blood circulation: If you come to us straight out of bed or after a long day of sitting then we gotta get your body ready to rock

Kneads out those pesky knots

Foam rolling is beneficial before or after a training session and even on recovery days. It’s an excellent tool!

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Meal Prep Lightning Speed

Meal prep is only as complex as you make it. Use multiple appliances to make your prep fast and tasty!

*Oven
*Stove top
*Air Fryer
*Microwave
*Crockpot

You got this! Make sure you follow us for more tips like this.

Check out the video here

Squat Patterns

Squat pattern is so important!

Make sure regardless of your squat stance you follow in line from hips to toes to prevent any knee valgus. Always moving from the hips first, then sitting back in between the heels. Check it out in the video here

4 Things We Take For Granted

When we are young and primarily healthy we take a lot for granted. We don't think about life skills that deteriorate over time. Often times, it is not until we see a deconditioned loved one face the aging process where reality sets in.

The good news? All of these life skills are trainable AND it is never too late to start. You might be thinking to yourself, "Meagan, I am 60 years old. I have arthritis, chronic pain and in need of a hip replacement. Strength training is not for me." and you know what I would say, "Yes, welcome to Get Fit NH. Let me show you the way."

Getting up and down off the floor. I am sure if you are 40 or over you may have already noticed this is not as easy as it once was. Could be due to weight, could be because you're deconditioned or could be both! Either way, I promise you, this skill is crucial to continue to master as we mature. Not only just for living and independent life, but more exciting things like getting on the floor to pay with grandchildren! How often are you practicing getting up and down off the floor?
Having the ability to catch yourself before you fall. How often are you training your single leg strength, coordination and balance? How often are you working on your ankle mobility?
Having strong bones to withstand a fall. What type of resistance training regimen do you have in place to maintain bone density as you mature? Cardio machines and daily walking don't build strong muscles and bones. Resistance training does!
Spontaneous adventures. We work so hard to someday retire and enjoy life! How are you taking care of yourself NOW so you can enjoy life? So you can do the big trip with the hiking and bike riding and swimming?

These are things we don't think about when we are in the daily hustle and bustle! Strength training is so much more than changing the shape of your body and improving the numbers with your doctor. It is about living your best life FOR life. The other stuff is a happy side effect.

3 Things Required for Results that No One is Talking About

Have you ever set out to reach a lofty health and fitness goal and didn't hit the goal?

Welcome to the club!

We have all done that. We start out super excited and go totally all in and then life happens and we talk ourselves out of what was once really important and exciting to us. It can be a vicious cycle and truly daunting.

I am going to give you the secrets to results right now. The three things no one is talking about it. It has nothing to do with calories in, calories out. It has nothing to do with strength training or cardio and while we will touch a bit on mindset, it's really not just that.

It's about YOU. Characteristics and traits you must look into to get the results you keep telling yourself you want.

So here go:

Sacrifice. Results require sacrifice. Your life cannot go on hold so you can get results. You have to learn how to set boundaries for yourself in order to get results and in order to set boundaries you have to make sacrifices. Here are some examples...
- Work. You might need to find a way or ask your boss about a small schedule change or trade off. Ask if you can go in later or come in early and leave early. Ask about an extended lunch with the trade off of staying late or coming in earlier.
- Kids. You might need to arrange them care or trade off with a spouse or family member to sneak 45-60 minutes of movement. That means you might need to have an uncomfortable conversation and ask for help. None of us are good at that.
- Sleep. You might need to change up your sleep routine and get to bed earlier (shut screens off!!!) and get up a little earlier to get organized and get moving!
- Money. You might need to sacrifice your Friday and Saturday night dinners out or weekly takeout to afford a gym membership or healthy foods.
Allow yourself to be uncomfortable throughout the change. Do you think the 100+ people who show up to the gym between 5 am and 9 am in the morning start that habit by diving out of bed and raw rawing into the gym? Um, no! Waking up before the sun sucks, especially in the winter. But they maintained the habit and continued coming even when it was way comfier in their bed. And how about the folks who are coming after work? They just worked a long day, they want to get home to their spouse, kids, pets, etc. They carry guilt and that is uncomfortable sometimes. But you know what is more uncomfortable? Not being able to keep up with your loved ones because you didn't stay with it.
Consistency and Discipline. These two go hand in hand. When we are consistent in our habits like exercising or meal prepping or sleep...whatever the goal is! When you are consistent you build a habit and when you build strong habits they are easier to maintain and when you build habits that are easy to maintain you become more disciplined with your routine. When you are most disciplined in your routine you get RESULTS.

Give your new routine a chance. Stay with it for 3 months CONSISTENTLY before deciding that this just can't be for you. Going all in does not mean working out 5 days per week and cutting calories to the extreme. It means finding a routine that suits you, your life style and your goals. If you need help taking a deep dive into your life, I am happy to help. Your health is not something to play with, because if you don't make time and figure it out now then eventually you will be forced to find the time and take care of your health and it won't be as fun!

Results are a motivator. People who get results don't rely on motivation. They are motivated by the results and keeping the results. If you want to get and keep results take a look at those three areas and see where you need to be real with yourself.

And before you say, "she doesn't get it" or "easy for her, she works in a gym" or "she is her own boss so she can do what she wants"

Just know that those thoughts are misconceptions, BIG TIME. I have to make daily sacrifices to stay on track. I am often very uncomfortable through and have to make continuous adjustments. I am consistent and therefore disciplined in my routine and highly motivated to keep going because of the results I have earned.

And the most important part?

It's not about me. It is the recipe for success for the THOUSANDS of people I have coached over the last 11 years!

You can do it, but you have to decide to.