Meet Jack, 69 Years Young
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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
Feeling tightness or tension in your low back after deadlifts yesterday?
That is pretty normal! It can feel a little scary when our low back locks up after lifting heavy. It makes us think that we must have been doing something wrong, but that’s not true at all!
Tightness in the hamstrings, glutes, hips, quads, etc can often make our low back go into overdrive and create tightness or tension. Not to mention, it is OKAY to work the muscles in your low back! Therefore, it’s ok to feeling sore or tight when they get worked.
Structural pain (sharp pain, stabbing pain or pain that shoots down your leg) not cool. Muscular tension, tightness or soreness- normal!
Here’s two ways to loosen up! 
Doubtful.
“We need to more core work”
“We never do crunches”
“I want to work my abs”
Excellent. We do work and strengthen the core every time you come through the doors of Get Fit NH.
News flash: Crunches will never be a thing in my gym. I can’t think of a better way to crank on your c-spine and flex in a way that is not conducive to an aging body (which is all of us, you’re welcome )
But I’m not getting on that soap box. We are just talking about core right now.
Every single time you lift - deadlift, squat, push, press, pull you are working your core. Think about that the next time you set up for a goblet squat! Are you bracing?
What is bracing? Here’s my favorite explanation…if I were to come over and punch you in the stomach, I should break my hand because you are so locked in.
Is that not working the core??? Of course it is.
As we head into warmer temps we hear clients asking for more ab work. If you’re looking to create more definition, you ain’t gonna find it at the end of 100 crunches or even 1000. You’ll find it in the refrigerator, the cabinets, your water bottle AND lifting heavy. Let me know if I can help you!
Tune in next time for, “I want to lose weight. I need more cardio”
Thank you 1997 for fueling the world with misinformation.
Get your kids moving early! Here’s a few fun exercises you can do with them to help them feel included starring the one and only, Coach Chloe
Help your kids enjoy exercise early on! It will serve them the rest of their life!
Welcome to the club! Let's talk about a few ways we can make that happen..
Band assisted chins are great for training the pattern and building strength and confidence, HOWEVER, if you have a goal to get a full chin up or pull up then you have to do the work outside of the band too!
The major difference between the pull up and chin up is your hand positioning. Pull ups hands are facing away and chin ups palms are facing toward you. Neither are wrong! It is more likely that you will get a chin up "easier" than a pull up. If you are just hanging then go palms away, if you are doing an eccentric then start palms facing you.
Ever hit a plateau on a bench press or a deadlift?
It can be so frustrating to feel stuck at the same weight week after week. Or maybe you don't want to lift heavier weights, we get that too! There are definitely ways to improve your strength while sticking with a weight you're stuck on or a weight you feel comfortable with.
Check out the demonstration video below for 3 ways you can improve your strength without increasing your weights! This can be applied to any lift! Let me know how it goes!
If you have a sore or tight back try these three stretches to help alleviate some tension!
3 x 8-10 reps on each side
- 3 x 30 seconds
- 3 x 8-10 reps on each side
The key with all of these stretches is to keep them controlled and focus on your breathing.
Improve your single leg deadlift with these three tips
Tripod foot: Make sure you feel all 5 toes and your heel on the floor to initiate balance and control through the movement. We often see clients roll onto the side of their foot or lift the big toe and that makes it really hard to balance as you can see
Finger tips in line: keep your middle fingers in line with each other as you go through the movement. This will help your hips and shoulders stay squared up to the wall. If you’re holding a weight, keep it CLOSE to your body. Both hands should be moving in line with each other for the same reason above
Kick your heel straight back! This will help you improve your hinge pattern so that you’re not throwing yourself into extension by kick your heel up or bending at the waistThe single leg deadlift is one of the hardest exercises to master, but it’s SO important for single leg strength and balance. You’re much better off going slow and controlled with a lighter weight than trying to blast through with a heavier weight and get crappy reps in