Can you perform an exercise more effectively by thinking about it?  

Brett Contreras PhD, CSCS, states research has shown that “advanced lifters can steer neural drive to and away from various muscles without significantly altering form”.  

A study was performed utilizing electromyography (EMG) to assess muscle activation on various upper and lower body exercises. When each exercise was performed the load, speed and form remained constant. The difference was which muscles were concentrated on being activated. The study showed a strong evidence of the mind-muscle connection.

Contreras states “when purposely trying not to focus on the glutes during the back extension, glute EMG activation reached just 6% of MVIC (maximum voluntary isometric contraction).  However, when trying to use the glutes, glute EMG activation rose to 38% of MVIC”.

How does this affect your training?  I want to challenge you to start “thinking” about your training.  A Get Fit NH Family member sent me a quote that I absolutely love:

“Whatever the exercise, however hard we’re working, if we’re not doing it mindfully, we’re really not doing it justice.”

My goal is for you to be able to make a connection between the exercises we do and the muscles we are supposed to be using.  Often times I see people perform rows using mostly their biceps and shrugging their shoulders. It is important to use your back muscles when performing rows because it can take pressure off the elbows and prevent the shoulders from rolling forward.  For many this does not happen naturally, so you have to use the mind-muscle connection. You have to actually think about activating and squeezing your back muscles during the row. Making the mind to muscle connection will greatly impact your training!

-Coach Erin  

One Step At A Time

Does the thought of achieving your goal ever overwhelm you?  Maybe even to the point you give up?  I have felt the same but I know giving up will never achieve the positive results I desire.  In July 2018, I won a free entrance into the Newport, RI Half Marathon.  In 2017 I was not able to walk for longer than 20 minutes due to fibromyalgia pain.  The idea of walking 13.1 miles seemed totally overwhelming.  Some people told me that I should not attempt it.  On October 7th, I completed 13.1 miles in 3 hours and 47 minutes.  I know I didn’t break any time records but I completed what I set out to do.  The start of the race goes up a pretty long and steep hill (or so it felt!).  When I was going up this hill I was not thinking about the rest of the 13 miles.  I had to focus on this point of the road.  When the pain started to set in and my heart was  pumping, I stayed focused on the task at hand, getting up that hill.  I even started to repeat a mantra under my breath, “I can do this”.  I made it up the hill and on to the next challenge.  Throughout the race, I focused on the road I was on.  I tried not to think about how many miles I had left.  Finishing the half marathon was a huge accomplishment for me. 

Completing a half marathon taught me a few many things.  

1. Goals are achieved when you are willing to take it one step at time.  I may have wanted to be done with the race by mile 8 but I had to continue moving forward to reach the finish line.  Don’t stop when your “race” gets tough!  You can achieve your goal! 
2. Don’t let slow progression deter you from reaching your goal.  I could not let the fact that people were faster than me stop me from completing the race.  Everyone progresses at a different rate.  Don’t get frustrated and give up just because you aren’t achieving your goal as quickly as you would like or in comparison with others.
3. Don’t doubt your ability.  Sure I was nervous about the half marathon but I did everything I could to stay positive and tell myself I would achieve my goal.  Your mind is one of your most powerful assets.  It can either hold you back or drive you forward.  As hard as it may be and despite the challenges, make a choice to stay positive.

I want to encourage you to take your goals one step at a time and with some determination and a positive mindset you will achieve what you set out to do!

-Coach Erin

This week in Why Wednesday Coach Adam talks about the importance of warming up. The warm up is important regardless of if you just woke up, its the middle of the day, or if you just finished a workout and are about to do another one!

I always know spring is near when we get the reminder about the Rock N Race. This is my
FAVORITE 5K of the year! If you have never participated in this event then you just have to
experience it. This is a road race (walk or run) that shuts down Main Street in Concord. There
are bands along the course rocking out and usually well over 5,000 people in attendance. This
event is family friendly, so if you have kids or grandkids or strollers then you can still join! The
Rock N Race is on Thursday, May 16, 2019 at 6pm.

Join our team, Get Fit NH & Beat Cancer. You can do that by heading over the their website

https://giveto.concordhospital.org/rock-n-race/fundraiser?tab=1. 

Just type in our team name and join the team. Proceeds go to the Payson Center. We always have a rock’n team. Once you sign up the rest of the work is done for you. We pick up the t-shirts and separate them the day before so you can pick up your shirt and bib right from the gym, easy breezy.

Let’s make a difference together,

Coach Meagan

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Remember this board? This was one the first additions we added after the transition of ownership this summer. Some of you have never received the full low down on this board, so allow me to make that happen for you now!

This is the accomplishment club board. Everyone starts Get Fit NH on a mission. The goals may be different, but the overall mission is to get healthier and of course be happier with our new found health. The goals from person to person are not the same. Some come in looking to lose 10 pounds while others come in looking to lose 100 pounds. Some come in to perform better at their sport while others are coming in to fit back into their pre-baby clothes. This board is for everyone and it would bring me great joy to see more wins on this board. We have extra tiles on the board and hundreds in stock, so there is enough room for ALL WINS! Here is the breakdown in sections…

10 pound club

This is the first tier in the weight loss category. Once you lose your first ten pounds you get a tile and you stick your name in the 10 pound club section. Some of you have a goal of ten pounds so your goal would be to STAY there while others have a goal to lose more so your goal would be to make it to the next tier which is..

20 pound club

This is the second tier in the weight loss category. Once you lose 20 pounds you get to move your tile from 10 to 20 pound club.

30-40 pound club

This is the third tier in the weight loss category. Once you lose 30 pounds you get to move your tile from 20 to 30/40 pound club.

This trend continues through 100 pounds!

WE DIDN’T FORGET ABOUT OUT OTHER CLIENTS WHO ARE  NOT WEIGHT LOSS CLIENTS! Yes, you are important too

The last section of the board is called “Accomplishment Club” This is for all of the wins that are not scale related. Here are some examples:

• Screened out of my red band!

• Got my first chin up!

• Climbed Mount Everest 😉

• Ran my first marathon

• Took 3 minutes off my 5K

• Got up off the floor without assistance

There are SO many wins every single day and we want to hear about them. Not only is it important for you to remind yourself how great you are, but it motivates other people too. What a great way to show our family what is possible. You inspire more people than you even know and you have the power to change someone’s life positively.

Make it happen

Coach Meagan

This week Coach Adam talks about efficiency in your training and how we try to challenge it!

The rumors are all true, yoga is coming! We have found a fantastic yoga instructor who is SO much more than just a yoga instructor. She aligns beautifully with all that Get Fit NH believes in. She understands that yoga compliments a strength training program.

So ladies and gentlemen, meet Nicole Detallis. Nicole is a Master Fascial Fitness Trainer, Functional Movement Educator and a Yoga Teacher! We are so excited to bring her expertise to Get Fit NH.

At this time she will be offering yoga every Sunday from 9am-10am beginning February 17, 2019. She will skip February 24, 2019 (school vacation week!) and resume each Sunday on March 3, 2019.

The class on February 17, 2019 is FREE. This class is open to you as well as any others you wish to drag along Each class after February 17th is $10 per person. You do not have to sign up ahead of time, you can just show up!

We understand that this time table will not work for everyone. At this time it is the only time that works for her schedule and ours. We do plan to offer workshops in the future with Nicole.

We look forward to your feedback after meeting her

Make it happen,

Coach Meagan

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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