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Charity Trainings are BACK! We are on a mission to reach and support local organizations and make a difference right here in Concord. Our first charity training is scheduled for Saturday, February 16, 2019 at 8AM.

This is a public event so please feel free to bring outsiders in! The training will cost $10 and 100% of proceeds will go to Concord Coalition to End Homelessness. We are lucky enough to have several clients who are very much associated with this organization and can really help us make a difference!

This is a great opportunity to sweat for a  cause, get a friend through the door that you’ve been working on and just smile knowing YOU are making a difference.

If you would like to learn more about this organization you can do so right here https://concordhomeless.org/

Thank you for helping us make a difference,

Coach Meagan

Mark you calendars for February 6th! 

One of our supplement providers is coming in to do a tasting and answering any questions you may have about their products. This will be happening on February 6th during the Wednesday accountability class at 5 pm. 

We are excited to have them in as we continue to bring the best products we can into the building and give you the best information we can! 

We look forward to seeing you there!

-The Get Fit NH Team

We are one month into 2019, are you on course with the goals you set for the year? What is
your measuring point that determines if you are on track or off track? Setting goals is a skill.
Crushing goals is possible…here’s three tips to help you!

1.) Keep a journal. I am the queen of making lists. I can’t imagine what a mess my life would
be without my to-do list. I know some of you are just like this. Before you head up to
bed write down 3-5 mini goals for the next day (you know, right after you pack your
healthy lunch) Here’s an example:

a. Hit up training at Get Fit NH with all my awesome friends
b. Eat dinner by 6PM
c. Screens off by 9PM
d. In bed by 9:30PM

2.) Dial back on the take out. Not only will this save you lots of money, but it will save lots
of calories. Even smart choices add up to big calories. Take out isn’t going to derail you if
this is occasional, but if you find yourself at Panera Bread more than you find yourself in
your lunch box, we might have a problem! Add packing your lunch to your list!

3.) Practice stress management. You can’t expect to see results if your cortisol hormone is
constantly sky high then you are in for a whole slew of risks. Here is a great explanation
on cortisol and how it effects your system.

https://www.webmd.com/a-to-z-guides/what-is-cortisol#1. 

Here are some examples of stress management:

a. Take a bath. Add some essential oils and candles. Hold off on the glass of wine 😉
b. Read a book! My favorite spot to read is in my hammock chair. In the summer it
hangs on my farmers porch and in the winter it hangs in the corner of my
bedroom.
c. Listen to motivational videos. Seriously, if you have never listened to Rachel
Hollis- do it! YouTube has a plethora of videos that will fire you up. Martin
Rooney is another one of my favorites.

-Coach Meagan

There are so many perks of lifting heavy. This week in Why Wednesday Coach Adam Talks about how lifting heavy helps with bone density.

Yesterday we starting working on a more traditional style of deadlifting which has its differences for the RDL style kettlebell deadlifts we normally do. Coach Adam took some time to go more in detail of the differences between the two to give you the better understanding of them and why we do both.

When I returned to Get Fit NH after being away for three years, I knew the training was going to
be challenging. First, I would be battling with the pain of Fibromyalgia. Secondly, for various
reasons, I did not maintain my training in those three years. I knew I needed to train smart, so I
asked Adam to take me through the Functional Movement Screen just like we do with all our
clients. To say that I was frustrated is putting it lightly! Due to the Fibromyalgia and inactivity I
had lost a significant amount of strength and mobility. During that very humbling 10 minutes
Adam accurately assessed that I needed a:

White band for my shoulder mobility
Green band for my tight hips (Hurdle Step)
Red band for my Trunk Stability Push up
Orange band for Rotary Stability.

Three years ago, I had only a white band and now I have three more! During those 10 minutes,
I voiced my frustration to Adam multiple times and he graciously listened and encouraged me.
At that point I had a choice; I could either stay mad, or focus on moving forward and getting
better. This opened my eyes to the frustrations of so many clients who struggle with the same
movement patterns. Three years ago, I had no problem with push-ups but now I am currently
unable to push my body off the floor. I refuse to let that get me down. I am determined to test
out of my bands. Recently, I have seen some of you screen out of your bands as a result of all
your hard work. I am so proud of you! For those of you that still have some bands, we are in
this together! We will work hard, train smart and screen out of those bands!

This week in Coach Adam's Why Wednesday he talks about different ways to bring up the intensity of your workouts. He covers why speed is not always the only way to bring the intensity!

1.) Mentality:​​

​​​Probably the most important part of why training is important is the mentality or the mental strength that is required to do so.  Also on the flip side what you are reinforcing to yourself if you skip it. I'm not talking about skipping one Friday if something comes up and you just can't make it, I am talking about Fridays upon Fridays of skipping.  It teaches, even if it's just subconsciously, that its ok to not finish what you start. That after three days it “ok close enough”, that is a dangerous sentiment to have, it’s the same as taking the opportunity to do 21 days of clean eating and on day 20 saying “well I made it 20 how big of a difference is 1 day going to make”.  Nutritionally and training wise maybe not much, at first, however it’s a slippery slope at first its one week. Then the next week you think “I skipped Friday and felt fine, don’t really feel like going this week either” then the trend continues. Missing one class might not have a huge impact on training but if that trend continues that’s 4 classes a month and 48 classes a year.   Don’t give yourself an excuse to not finish what you started, it starts with one thing, but we are all humans, if we give ourselves and inch we will take a mile. It may start with training, but before you know it it’s bleeding over into nutrition and general life responsibilities. 

2.) Training:

The programming at Get Fit NH is designed to affect your system in different ways to elicit and overall training response.  Many of you already know this but training is written as 2 days of Metabolic work (most closely resembling cardiovascular training) and 2 days of strength work.  That means that the training is written to work as a whole balanced program over a weeks span, so missing a Friday leads to an unbalanced week of training. For the best training effect we have to take advantage of all of it.  Can you really tell me that missing 48 trainings in a year won't affect you?

3.) A general sense of accomplishment:

Its no secret that Fridays trainings are challenging, and on Friday you are tired, stressed, and ready to end your week as soon as possible.  The sense of accomplishment you will feel after making sure you gave it your absolute all and saw the week through to the end will be great. 

Fridays are important too, don’t give yourself and excuse, it probably will not stop there!

-Coach Adam

Are you letting your past dictate your future?  

When we have faced challenges in our lives it is easy to let them influence how we think about the present and future.  When I was diagnosed with Fibromyalgia in 2017 I was devastated because I was in so much pain I could hardly do daily activities or workout like I was used to.  It not only affected me physically but mentally and emotionally as well.  

When I came back to Get Fit NH I was thrilled to be a part of an awesome family again but I was worried about my body handling the training.  I am not in the same shape I was 3 years ago when I left Get Fit NH.  I will admit there have been times I have really beat myself up for that.  I remember during one trainings that was particularly difficult for me thinking how mad I was about what has happened to me over the past 2 years.  Then I realized that being mad about it is not productive and will not help me achieve my goals.  I have to make modifications to exercises that 3 years ago I could have easily done.  I am learning to accept that because if I train smart consistently I will achieve my goals.  I need to persistently make the choice daily, sometimes even hourly or even in a moment, to not let my fibromyalgia dictate my future. 

What challenges have you faced?  Injuries/illness, unhealthy eating habits, or making time for training?  Whatever your challenges have been know that it is never too late to make changes.  While we can learn from our past it does not have to control our future.  You have the choice to make changes and achieve your goals.  One of great parts about being a part of the Get Fit NH family is that you have a support system to help you move forward in a positive direction.  

Tell us your challenges.  Tell us your goals.  Together we will Make It Happen!

-Coach Erin