Our Styku Scan Day is Saturday, September 17th! If you want to check in on your progress and get some direction to get back on track then make sure you book a time HERE! You must select and show up to the time you book. If they fill up then I will open up more times through the 9 o'clock hour.

When you click the calendar link just select "styku scan" and then you will be able to pick a time. Be sure to be on time for your selected appointment as we are trying to avoid a line. Please respect the 10-minute block too so we can keep everyone's appointment flowing. If you need additional time then we can schedule a time to meet outside of that window.

This is a great opportunity to raise your hand and be accountable as we head into the final stretch of 2022. If you are not able to make it, please shoot me an email at meagan@getfitnh.com to get a date on the books for YOU!

The Stkyu scanner provides us with in depth information about your lean mass, fat mass and inches! We can also gather information about how much you should be eating to maximize your results.

This time with a coaching twist, but the same fantastic personal programming. Check it out...

Coach Adam ran and grew this class over the last several years. He fine-tuned it so well that we were able to pick up where he left off and keep his program alive. This is an 8-week program run on Saturday mornings only for those of you looking to up your game and work on some things that aren't possible in a large group setting.

Here's what you can expect:

• 8 weeks of personal programming delivered right to your cell phone via an app called TrueCoach each Saturday. 
• This is a small group offering which means we are only taking 20 clients for the 8-week program over a 3-hour block each Saturday. This program is self-paced so you can show up anytime between 6 am and 8 am on Saturday to complete your training. The coaches will be there until 9 am for you to complete your training. 
• You can expect the training to take you 1-1.5 hours to complete.
• You can expect sprint variations, sleds variations, medball conditioning, and more focused strength work than what you typically experience in the large group setting. 
• This is run completely different than our large group personal training as it is not coach lead from start to finish. It is COACHED, but it is self-lead using he app from warm-up to finish.
• We expect to have 1-2 coaches on the floor and 4 of us will cycle through throughout the 8 weeks 

Who is this program best suited for?

• This is a great opportunity to build confidence in your strength and push your limits. I guarantee participation in this class will up your game in the large group personal training program you may already be apart of.
• Get Fit NH clients and followers and welcome to sign up for this class
• This program is best suited for someone who wants to get stronger

Who is the program not for?

• Someone who does not have access to a device to use the TrueCoach app in training
• Someone who has never lifted. Our group personal training is a great starting place though!

 This program begins Saturday, October 8, 2022, and will run through Saturday, November 26, 2022, with a makeup date offered on Saturday, December 3rd. The cost for all 8 weeks is $318

Can't believe we are talking about the end of summer already- so sad, yet so exciting! We have so many cool things scheduled from now through the end of the year. We look forward to sharing them with you.

We MOVED our September recovery week to space out the weeks more evenly. It was scheduled for the week of September 5th and it has MOVED to the week of September 26th. 

We will be open for ONE class on Labor Day which is Monday, September 5 2022. We will dedicate this training to Best Buddies NH. At this point, many of you know that I have a super soft spot for Best Buddies NH and I love to support their mission of INCLUSION .You are welcome to bring kids, friends or family to this training. We just ask that with your attendance you consider making a small donation to Best Buddies. Our last charity training we raised over $1000 which was COMPLETELY unexpected and SUPER cool.

This year my buddy Ian and I are running for Champion of the Year. This is a HUGE fundraiser for Best Buddies. I have partnered with him in hopes that we can work together to raise as much money as possible between now and November. With that being said, we will likely do one more event between this event and November. We hope to see you there! If you are unable to attend, but wish you donate you can use our unique link or contribute to our cash jar at the gym!

Raise your hand if you have been living your best life this summer???

• Too much freedom from your regular routine
• Too many BBQs with all of the goodies
• Too much alcohol
• Lack of focus on meal prep and follow through
• Less focus on your training and movement

 Heyyyy, whatever the case may be, I can promise you that you are in good company! 

That's why we are rolling out Sugar-Free Me on Monday, September 12. Think of it as a 3 week cleanse, except take away any of those funky drinks and pills and just substitute those with whole foods. Let's make a commitment to take away all of the junky stuff for 3 whole weeks, just to bring us back to baseline. It is not expected that you never have treats, but if you are like me and overindulged this summer then join me in this mental reset!

We will include 

• A list of foods to fuel with
• A list of foods to avoid
• Code words for SUGAR to look out for on labels
• A private Facebook group with daily motivation and check-ins
• 21 super simple and sugar-free recipes

The cost of this is only $21. A dollar a day to quite literally put your money where your mouth is

Macronutrients, typically referred to as macros, are carbohydrates, protein and fat. Macros are called macronutrients because we need them in large amounts, compared to micronutrients (vitamins and minerals), which we need in smaller amounts. The Food and Nutrition Board and National Academy of Sciences created the acceptable macronutrient distribution ranges (AMDR), which is the recommended amount of each macronutrient providing enough of the essential nutrients and reducing risk of chronic disease. The recommended ranges are: Carbs 45%-65%, protein 10%-35% and fat 20%-35% of total daily calories. These ranges are given to be able to be specific for each individual. Depending on sex, training type, goals and eating lifestyle, each macronutrient percentage of total daily calories will vary. 

Regardless of macros/total daily calories, it is important to have balanced meals. Using a guide like the Healthy Eating Plate is a good way to see how a balanced meal will look.

Triple Fudge Air Fryer Protein Cookies 

(1 serving)

¼ c oat flour

2 tbs chocolate protein powder

1 tbs unsweetened cocoa powder

1 tbs PB2

¼ + 1/8 tsp baking powder

2 tbs 0% Greek yogurt

2 tbs unsweetened almond milk

¾ oz chocolate chips

Instructions:

1. In a bowl, combine all ingredients, except for chocolate chips. Continue to add 1 tsp of milk at a time if batter is too dry.

2. Line a small pale with parchment paper. Transfer batter onto plate and form into a cookie shape. 

3. Top cookie batter with chocolate chips.

4. Gently slide parchment paper and cookie into air fryer.

 Calories: 274

Protein: 18.5

Carbs: 34.5

Fat: 13

Coach Ashley

Voting season is HERE! We need your help to keep the winning streak going.. 

The Hippo Best of awards open each February and we are requesting your vote in two categories. They do require you to vote for at least 15 categories for your vote to count, but that is EASY because there are 100 questions and TONS of other local businesses who would love your vote.

14. Best workout space (like a specific gym, yoga studio, etc.; please include town)

Please vote Get Fit NH Concord

86. Butt-kicking-est fitness instructor (in the good way; include name of gym, studio, yoga studio or boot camp and town)

Please vote Dylan Tiede Get Fit NH Concord

Adam and I have both won the fitness instructor award in previous years. This year we chose to nominate Dylan, because he has been a relentlessly faithful coach to Get Fit NH for nearly three years. We have watched him transform from an intern to a strong, knowledgeable and trustworthy coach. It is a business owner's dream when you can leave your business in the hands of others knowing that everyone will be cared for and standards will be upheld. I know how blessed I am to have the team we have in place. Dylan brings a happy, humble and calming vibe to our team. He is always positive, his heart is genuine, his singing and dancing are part of who he is 100% of the time. He works hard and he always does what is asked without question. He is a team player through and through. I could go on and on explaining how valued he is, but instead I will ask you to take a few minutes to remind him how incredible he is by voting for him here

Let us know when you're done!

Meagan

Recovery week is coming and BOY have you earned it. For those of you who are new, we take a recovery week every 12-16 weeks where we shut the gym down and encourage clients to focus on letting their body completely recover. Allowing those little aches and pains to disappear so when you come back you are feeling your best and ready to get after it. Constant training stress coupled with life stress can actually make it harder to get results. Even elite athletes don't train 52 weeks a year so we certainly don't encourage it either. Conveniently, recovery weeks are scheduled around major holidays for the most part so that way you don't have to worry about the gym when you may want to be doing other things. This one will take care of Christmas and the New Year! 

Recovery Week will be Monday, December 27 through Friday, December 31.

We do have a bit of a schedule change for the week BEFORE recovery week since that Friday will be Christmas Eve. 

FULL TRAINING SCHEDULE Monday 12/20, Tuesday 12/21, WEDNESDAY 12/22, Thursday 12/23, CLOSED Friday 12/24

Nows let's talk about SPIRIT WEEK

The week before the holiday recovery week we like to get a little festive. This is typically popular so make sure you jump on the festive wagon.

Monday: Holiday headgear. Think reindeer antlers, santa hats and other festive hats

Tuesday: Tacky Holiday Shirts 

Wednesday: Festive Socks

Thursday: Holiday pajamas/leggings

Now let's destroy the last few weeks of 2021 

We are coming up on our 1 year anniversary at Terrill Park Drive. It is hard to believe it has already been one year, what a whirlwind. I remember how stressful it was in the heat of the journey, but the transformation has been well worth it. All of the small steps have made a BIG difference and that's like with any transformation....

Check out the video below for some motivation!

3 seconds to change your life

Are you ready for this? 3 seconds to change your life, what could I possibly be talking about?  Well here it is, the last three seconds of that round when you are here in the gym.  I know many of you have heard us as coaches talking about the most important set/seconds/rep being the last one.  Here is why, it goes well beyond just getting one more rep in for the purpose of building strength, it also helps our determination in parts of life.  

Yes of course just from the overload principle if you get one more rep than you did last time your body will anatomically improve.  That is important, but for this I am speaking specifically to a mindset.  Those last three seconds of that set where the voice starts counting down are the most important because of the will it takes to push through the finish line.  Rather than stopping because you know the rest is coming.  Do you have it in you to see things through to the end.  People think training is just about sets and reps, but the truth is that many of the principles we see in here translate outside the gym as well.

Here’s a great example, how many of you have done our S3, done our jumpstart, or any other nutrition based challenge we have done here?  Now how many of you have gotten down to that last day or two before the end, and even though you have been incredibly disciplined, and lost a ton of fat, go “ehh its over tomorrow and I’ve been perfect thus far, what’s one drink tonight really going to matter?”.  In the long run maybe you are right, what difference is one drink really going to make, but then how do you feel after.  You stayed disciplined all that time but couldn’t make it the last 12 hours? Why? You made it through 37 days and on the 38th you just say “ehh im basically done”?  

There aren't many things in this world that you can say are fact, most are just theories and ideas that haven’t been proven wrong yet.  Here is one thing I believe to be fact, it is in those moments when you hear the “3….2…1….” that your true character is tested.  How can you truly know yourself if you don’t give it everything you have, if you have more in the tank but decide to quit early.  Those last three seconds are when your will power is the lowest, when your determination is the lowest, but where the meaning is the highest.  If you can push yourself to make it through those last three seconds without quitting early then you broke through your own wall and often it's easier and easier to push all the way after that.  

Those three seconds where you see the light at the end of the tunnel, but stay disciplined and don’t try to get there early are the most important in your life.

-Coach Adam

“2 twin boys were raised by an alcoholic father.  One grew up to be an alcoholic & when asked what happened he said ‘I watched my father’…the other grew up and never drank in his life.  When he was asked what happened he said “I watched my father”…2 boys, same dad, different perspective.  Your perspective in life will determine your destination”

Paints somewhat of a depressing picture does it not?  Any time you bounce around a subject like alcoholism, drug abuse, and the like.  Please look past that and look at the underlying point in this quote.  Life is about perspective; you control your own happiness, your own achievements, your time and energy.  People often believe they have no choice in the matter of whether or not they are happy.  Whether or not they like their job, whether or not they are happy at home, whether or not they have achieved what they want to achieve, or even just whether or not they like what they see in the mirror.  As if it is predetermined for you that this is how its supposed to be.  Well I have news for you…it isn’t.  You don’t like what you see in the mirror when you wake up? You have the choice to change it.  You don’t like your job? You have the choice to change it.  

Perspective on your life can be changed in an instant.  Sometimes it is you lose something that is precious to you and it snaps everything into focus.  Sometimes it is just that one day you said enough is enough I’m tired of being miserable.  You have all seen it at some point or another, been in a job you despised and seen that one employee that is always walking on sunshine.  You think “how the heck is that fool so happy all the time, this jobs sucks”.  Its all about their perspective on it.  They may hate the job, they may think its menial, they may think its stupid, they may think there are better uses of his time, but maybe they love the people they work with.  Maybe they get to work outside everyday and love it, maybe they like numbers or writing a heck of a lot more than you do.  Whatever the case maybe that person is seeing the same job, the same responsibilities, the same hours in a completely different light.  As a result they are happy, they never feel drained or beaten down, they just enjoy the day.  The only difference between them and you was their perspective on it.