Ever seen the people doing front planks for several hours?
#1 I bet they’re not fully engaged and getting the most out of the exercise
#2 Who the heck has time for that?
Check out a few ways to make your front plank more challenging and effective without spending 4 hours in position.
Have you ever heard of a rib tuck or a hip tuck?
If you have trained with us for a while then you have probably heard us say that a bunch, but what does it mean and why does it matter?
Get your ribs and your hips in a neutral and strong position translates to every lift and teaches you how to brace your core.
In this video, I am demonstrating in a palloff press, but it is just as important in exercises like a hammer curl and shoulder press.
Learning and PRACTICING bracing your core translates into major lifts and life in general!
Today I’m clearing the air!
We hear clients, social media peeps and just people in general talk about exercises being “right” or “wrong”
I am not on board with this in most cases. There are SO MANY different ways to do THE SAME exercise. In this video, I’m showing an example with the single leg deadlift. This is just one example, but the same goes for plenty of different exercises.
Changing the position or the load distribution can make for different engagement, but it doesn’t make it right or wrong.
Often times when we coach a client or if we show a different way to do something they say, “I’ve been doing it wrong the whole time.”
FALSE!
There are definitely ways to perform an exercise unsafe and that’s where your coaches come in to save the day. But small tweaks or changing position doesn’t mean you were doing it wrong. It just means we can make it a little better AND just because we give you a small tweak today doesn’t mean that last week it wasn’t spot on! Training variables are endless
Keep going
Seasons change, and roles change, but the passion remains…
I was feeling nostalgic as Get Fit NH turned 15 years old on Monday. I walked through the door 11 years ago knowing NOTHING. Nothing about business and no idea how to coach another human. I just knew that there was a fire inside of me and I wanted other people to feel better, move better and live a healthier, more independent lifestyle.
11 years ago, Dean Carlson took a chance on me. He wasn’t hiring and he didn’t need me, but he hired me anyway working only 6-8 hours per week. That 6-8 hours turned into 20 and 20 turned into 40 and 40 turned into ownership which any entrepreneur will tell you is 24/7. But it’s ok because it doesn’t feel like work.
Nostalgia also brought guilt. Let me explain…
11 years ago I was 22 years old. No kids. Life was very different. I was coaching as much as possible and I was even here when I didn’t need to be. I wanted to. Then I had 3 babies in a matter of 4 years which really changed my flexibility and availability, but I was still coaching 3-4 days per week. Then I became a single mom to 3 children 6 and under. I was buried trying to coach, run the business, navigate through Covid, be a mom, and also be a decent human. I couldn’t do it all and so my days on the floor scaled way back. Luckily, we have a team of incredible coaches who make it so I don’t have the think twice about how they’re being treated, but for ME it is hard to be on the bench.
But this is just a season. We all go through seasons of life and changes in roles and needs. Just know that even though my role is mainly from the coaching sidelines, I’m still unbelievably grateful, proud, and passionate. I can’t imagine doing anything else.
This is life for everyone. Your day-to-day may look different in a new role or season, but find something that fulfills you and makes you proud.
This 45 second video explains it all!
Farmer Carries, total love/hate relationship.
So many benefits
*Excellent core exercise ESPECIALLY unilateral variations where anti flexion is involved. When a heavy weight is pulling you down, what muscles have to work hard to remain upright???
* Fabulous for improving grip strength which translates into heavier deadlifts and stronger pull ups
*Incredible exercise to improve posture Those are some of the less obvious benefits, but truly, farmer carries are a full body exercise. There are a TON of variations. Check it out…
Coach Ashley has been working SO hard over the last several months to put together a 50 page recipe book! In this book, you will find breakfast, lunch, dinner, snacks, and treats complete with step-by-step directions, calories, macros broken down by serving, and of course, pretty pictures!
There are few hidden bonuses inside as well!
We have this available immediately in PDF form and the hard copy books should be here in the next week or so!
|
Let’s talk shoes.
Running vs. Weightlifting
Weightlifting gains start from the ground up and the wrong shoes could be slowing your progress. Running shoes hinder weightlifting as the thicker support/foam creates a barrier between the feet and the floor. AKA weightlifting in a running shoe is like training on a foam pad or unstable surface. Weightlifting shoes (Nike Metcon, Reebok Nano, No Bulls, Converse, etc.) have a firm sole to help stabilize the foot and ankle. Having more stability allows you to focus on gripping the floor with each movement generating more power.
Sneakers on the other hand are great for walking/running as it provides that extra support to absorb some impact. Most (like pictured) will already have a rounded-like bottom making it easier to strike heel to toe with walking/running.
Shoe choice will make a huge difference in your training. If you do not have weightlifting shoes, then go barefoot. Connect with the floor and FEEL just how much power you actual have.
NEVER DIET AGAIN!
Another transformation contest is brewing! This is the most popular challenge we run all year. It regularly brings over 100 people together who are working toward the same mission, a healthier human with sustainable habits.
This 5 week challenge includes:
We approach the challenge piece of this transformation contest a little differently each year. This year each coach will have their own team to help individualize this experience for you. When you sign up, you will be prompted to select which coaching style suits your needs best, aggressive, thoughtful and progressive or intentional and informative. Each coaching style is linked to a specific coach so you are blindly picking which coach team you will be a part of based on how you want to be coached.
The winning team will be the team who has the greatest average of bodyweight lost.
Example
Team 1: Total weight lost 100 pounds/20 teammates = average of 5 pounds/person
Team 2: Total weight lost 100 pounds/26 teammates = average of 3.85 pounds/person
Team 3: Total weight lost 100 pounds/17 teammates= average of 5.88 pounds/person
Team 3 would be declared the winning team
If you miss your final weigh in you will still count as a person on the team!!! You will just be recorded as 0 pounds lost/gained which could hurt your team results. If you start this thang, you finish it!
The winning team will get a team dinner cruise on the Sunapee Lake Queen.
So let's get to the deets:
Start Date: Monday, May 8, 2023
End Date: Friday, June 9, 2023
Sign ups CLOSE: Thursday, May 4, 2023
Kickoff seminar (virtual): Wednesday, May 3rd 6pm
Weigh in deadline: Monday, May 8, 2023
Final weigh in deadline: Tuesday, June 13, 2023
Winning Reveal Party: Wednesday, June 14, 2023 5-7pm at Get Fit NH in person
Cost: Depends on which coaching style you're into, click the link below to see prices ranging from $47-$97 and see what that all includes
