Football, Goals, Determination…

Determination can be defined as “a positive emotional feeling that involves persevering towards a difficult goal in spite of obstacles. J.J. Watt from the Houston Texans has shown some incredible determination in the face of obstacles. Watt played for the first time in the Wildcard game against the Buffalo Bills after tearing his pectoral in week eight. His injury was thought to be season ending. Watt asked his doctors if there was a chance he could return for the playoffs if the Texans made it that far. The doctor said there was a chance it would be possible. Watt said that was all he needed to hear. He was determined to be game ready if Houston made it to the playoffs. Watt’s performance in their win against Buffalo was impressive to say the least. He played with intense determination to help put his team in the best place to win. Watt could have eased himself back into the game in an effort to protect his pectoral. Instead he was played without reservation and had laser focus.

What would happen if we approached our health and fitness goals with the same determination? If I have a goal to lose 30 lbs in the next three months and someone told me it was possible then I would need some serious determination to meet that goal. There are going to be obstacles and I am going to have to make sacrifices. I will not reach my goal by playing it safe. I have to be all in and persevere through the tough times. What are your goals and how determined are you to achieve them? Are you playing it safe or are you all in? The good news
is that you are not in it alone! You have your Get Fit NH Family to support you every step of the way!

Coach Erin

61 Names for SUGAR

  • Agave nectar
  • Barbados sugar
  • Barley malt
  • Barley malt syrup
  • Beet sugar
  • Brown sugar
  • Buttered syrup
  • Cane juice
  • Cane juice crystals
  • Cane sugar
  • Caramel
  • Carob syrup
  • Castor sugar
  • Coconut palm sugar
  • Coconut sugar
  • Confectioner's sugar
  • Corn sweetener
  • Corn syrup
  • Corn syrup solids
  • Date sugar
  • Dehydrated cane juice
  • Demerara sugar
  • Dextrin
  • Dextrose
  • Evaporated cane juice
  • Free-flowing brown sugars
  • Fructose
  • Fruit juice
  • Fruit juice concentrate
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • HFCS (High-Fructose Corn Syrup)
  • Honey
  • Icing sugar
  • Invert sugar
  • Malt syrup
  • Maltodextrin
  • Maltol
  • Maltose
  • Mannose
  • Maple syrup
  • Molasses
  • Muscovado
  • Palm sugar
  • Panocha
  • Powdered sugar
  • Raw sugar
  • Refiner's syrup
  • Rice syrup
  • Saccharose
  • Sorghum Syrup
  • Sucrose
  • Sugar (granulated)
  • Sweet Sorghum
  • Syrup
  • Treacle
  • Turbinado sugar
  • Yellow sugar
  • Read your labels! Sugar is sneaky and hidden in so many places you would not expect. Some sneaky places you can expect to find sugar include:

    • Tomato sauce 
    • Bacon
    • Sausage
    • Frozen vegetables done for you. Such as the mashed cauliflower and veggie bites

    Also, while I am on my tangent...don't fall for the gluten free, organic cookie. A cookie is a cookie and I can guarantee the cookie marketing as the healthy cookie has twice the calories. It's a marketing tactic and it drives me bonkers!

    That's all folks,

    Coach Meagan

    Make Today Great

    Are you ready to have a great day?  Maybe you are stressed out and overwhelmed.  It can easily happen this time of the year. It is easy to focus on the negative and let it consume you.  However, we are in control of our minds. It is not always easy but there are things you can do to make today great!   Here is a list of suggestions:

    1. Gratitude – When you wake up in the morning think of three things that you are truly grateful for and write them down.  We have so much to be thankful for and often times need to remind ourselves of what we have! Focus on the positive and don’t let your mind ruminate on the negative.

    2. Be Present – Keep yourself in the here and now.  Focus on the task at hand and truly engage with the people around you.  Don’t let your mind get overwhelmed with the future when all we are ever promised is the present.

    3. Invest in Others – Build meaningful relationships.  You have no idea how much you may mean to one person!  You have the potential of making the difference in their day, even life!

    4. You Have the Control – There are many things in life that are out of our control.  However, we are in control of how we react to life’s circumstances. You can’t control anyone else besides yourself.

    Give yourself the gift of a great day!

    Training while you’re sick

    It is that time of year when everyone seems to be getting sick.  No one likes being sick and there are preventive measures you can take to keep yourself healthy.  These guidelines may seem obvious, but it is always good to have a reminder.

    -Cover your mouth and nose when coughing and sneezing.

    -Wash your hands after coughing, sneezing or blowing your nose.

    -Wash hands thoroughly with soap and warm water for at least 20 seconds.  Pay attention to under the fingernails. You may also use alcohol-based hand sanitizer.

    The next question: Is it okay to exercise when you are sick?  

    According to Mayo Clinic a general guideline is that exercise is okay if symptoms are all above the neck.  This includes symptoms associated with the common cold: runny nose, nasal congestion and sneezing. Exercise is not advised when the symptoms are below the neck: chest congestion, hacking cough or upset stomach.  If you have a fever you should definitely not exercise because working out with a fever will raise your internal body temperature even more.

    If the best decision is to stay home from training that is ok!  A couple of missed days is not going to derail all your progress.  It is important to listen to your body. Be courteous of others- if you are coughing heavily and blowing your nose then please sanitize! Feel free to use the sanitizer wipes to wipe off your foam roller or other equipment 🙂

    Thank you!

    Don’t Try And Out-train Your Nutrition

    Why if out-training your nutrition is your goal…it's probably not going to happen.

    I talked about this subject recently in a why Wednesday but if you did not see it, here is the crux of it.  It all comes down to how much your body can actually take when it comes to exercise. You may have read or heard about the story that came out a few years ago now about Michael Phelps.  That he had to eat some ridiculous amount of calories per day, if I remember correctly it was something like 10,000 calories a day. It was crazy, things like 5 mcmuffins and pancakes for breakfast with a whole host of other stuff (most of us couldn’t even eat that many calories in a day unless we ate literally nothing but ice cream all day long, they maybe.  Just for reference, that's about 8-10 pints of Ben and Jerry’s ice cream in one day, I don’t care how big a sweet tooth you have, that would be hard to do).  

    We hear stories like that and we know that exercising requires energy (calories).  So obviously we get to the point where you think “well I can eat more because I exercise” which in some aspects is ABSOLUTELY CORRECT, HOWEVER!!!  That quickly devolves into “I went to the gym today so a whole pizza and beer for dinner it is!”. Here is the problem with that, a large pizza probably contains 2000-3000 calories on its own, that would take 2-3 training sessions to burn off (for your average person).

    Someone like Michael Phelps has a training session something like:

     1.) Wake up: long run

    2.) Strength and conditioning work

    3.) Hours of pool work, finishing up with some sort of cool down work that would probably be a full workout for most of us.

    He’s been training that way for 5-10+ years, he can eat that many calories (needs that many calories) because his body is so far adapted to exercise, it can actually burn 8000 calories in one day (you probably would burn about 3000-4000 running a marathon).  

    This is why it's so important to work both sides of the equation, exercise and nutrition, because if your goal is to out work your nutrition you are probably not going to be able to keep up that level of activity.  Or after a couple weeks you’re going to start finding yourself with nagging injuries that won't go away, or major ones, which is going to force you to step back, which will just compound the problem you are having. Unless you are a super high-level athlete there is no “eat whatever you want and still burn it off”.  Sorry to say, this is something that I have had to come to grips with myself.  

    One other very important thing, for reasons that I’m not going to get into in this blog (the explanation could go on for pages) hyper limiting calories does not work either.  I don’t want anyone going away from this blog thinking “ok so I'm going to have a can of Tuna and an apple a day and I'll lose 10lbs by the end of next week!” It just doesn’t work that way so please don’t attempt it.  This is just to put some numbers in perspective!

    Coach Adam

    UPDATE: Change With The End Of Year Kettlebell Class!

    We are updating the Kettlebell Class schedule to a 5 week program instead of the original 6 week. Thanksgiving is pretty important for friends and family so there will be no class that week! Instead we will be doing 5 weeks of kettlebell classes starting November 13th running to December 18th, excluding November 28th!

    The 5 classes will be a drop in format for $20 a class, unless you would like to sign up for all 5 ahead of time which will be $79! 

    Why Train With Kettlebells:

    People have been using kettlebells to burn fat, build lean muscle, and improve mobility since early 1700's! Using kettlebells has been a proven method of improving your health for so long, I would even argue it is one of the best methods of burning fat while building muscle. Another wonderful reason to train with kettlebells is they do not take up much space and for most trainings you only need yourself and one bell! 

    What Will We Be Doing In Class:

    This class is designed to build up the fundamental movements of kettlebells and create a strong foundation you can take anywhere to train with kettlebells! We use a mixture of Kettlebells, TRX, and body weight to bring complete trainings for anyone! We like to take our time and really focus on quality of a movement to maximize the results we get! This class is perfect for anyone of any fitness level, if you are trying to take your first step into fitness or you're a fitness vet trying to add some new material into training this class is for you! 

    Is This Only Open To Get Fit NH Members:

    NO! This class is open to Get Fit NH members and anyone who is not currently a member! So if you think this is something for you sign right up! 

    *To keep classes running smoothly each class is capped at 10 people*

    Class Times And Cost:

    Class Times: The class will be held on wednesdays at 4 different times:

    • 5:30 AM
    • 6:30 AM
    • 4:30 PM
    • 5:30 PM


    • Drop- In's: $20
    • 5 Class Sign Up: $75

    If You have any questions  or would like to sign up for all 5 classes please reach out to me at :

    The Benefits of Exercise

    Exercise is such an important part of our health. Our bodies were made to move and be active. So it’s no wonder why we can experience numerous benefits from exercising, both physically and mentally. As exercise doesn’t just improve our physical fitness but our mental well-being as well. 

    For starters, exercise can help improve our overall mood and happiness. As it helps our brains control feelings of depression and anxiety. We also increase the production of hormones called endorphins when we exercise. Our bodies release this hormone to produce positive feelings and help us deal with pain. I know I can speak from experience on how exercising helps our moods. As I feel a lot better about myself when I workout, compared to when I don’t for an extended period of time. 

    Exercising also helps us build muscle. Which can help increase our metabolism and the amount of calories we can burn. This helps us burn fat and lose more weight. Regularly exercising can also help build bone density which can help prevent osteoporosis as we get older. Contrary to what we might think, exercising can actually improve our energy levels as well. Helping people who suffer from Chronic Fatigue Syndrome (CFS) and other illnesses and chronic diseases. 

    One of my favorite benefits of exercising is the improvement in sleep quality. As the energy we expand during our workouts can help our bodies in the recuperative processes that take place when we sleep. Helping us recover and repair muscles, organs, and other cells in our body. Which will help us feel and perform better during the day. 

    There are so many more benefits to exercising and a lot of ways we can be active in our lives. Try to find the things you enjoy doing to help you stay active. Like going on walks, hiking, playing a sport, biking, skiing or snowboarding, etc. Anything to get you moving more and help improve your health and quality of life.

    -Coach Dylan 

    The Importance of Hydration

    We all know it’s important to stay hydrated when we work out, but it’s just as important to make sure we drink water every day regardless if we workout or not. Our bodies are mostly comprised of water and it is used during every cellular process throughout our system. So it is extremely important that our bodies get the necessary amounts of water it needs to function at a high level. 

    The benefits of hydration are numerous. Hydrating helps flush out the toxins within our bodies. It helps lubricate our joints. As well as helps promote cardiovascular health. It also can help reduce your desire to eat. A lot of times when we think we are hungry, we are actually just dehydrated. So try drinking some water next time you feel the urge to snack. 

    Speaking of hydration, it is important to realize when we are dehydrated as well. As there are a lot of side effects that come with it. You can start feeling dizzy or lightheaded, especially when exerting yourself. You may experience sleepiness and fatigue, dry mouth, and even headaches. All the more reason to drink water and make sure we stay hydrated!

    So the big question is, how much water do I need to drink? I’ve heard of the 8x8 rule, drinking eight glasses of water that are 8oz each, daily. The answer though really varies from person to person. Factors like the climate, how much you exercise, and if your sick in the bathroom can cause you to lose more fluid. Which will require you to hydrate more than usual. The most important thing is to trust your body and listen to the signs. Try bringing a water bottle with you throughout your day to make sure you are drinking more water periodically. That way we can stay well hydrated and healthy.

    -Coach Dylan