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

This morning I woke up and it was 2019. It always amazes me how fast a year flies by. Before we know it 2020 will be creeping up on us. Where do you want to be THIS time next year? Resolutions have never sat well with me. I have always felt like they give you an out and a reassurance that it is ok to give up. I am a firm believer in promises. Make a promise to yourself or to someone else then we are more likely to follow through with that. No one likes to break a promise. 

What kind of promise do you want to make to yourself in 2019 in relation to your health and fitness? It doesn't need to be extreme, but it is healthy to strive for something. Could be being more consistent in your training. Could be laying off the alcohol or drinking more water. How about less screen time and earlier sleep time? 

We are working on ways to help you be more accountable - be on the look out for our new accountability group! It is coming your way toward the end of January. In the meantime we want to kickoff a challenge effective THURSDAY. And all you have to do is SHOW UP! 

Here's how it works...

We already keep attendance, so in 2019 we are shooting for 85% attendance from each of you. Let me break that down for you

For a 4 day client that means you make it to training 150 times in 2019. There are 176 opportunities which means you have 26 opportunities to miss. That is roughly 2 missed trainings per month. Totally doable.

For a 3 day client that means you make it training 110 times in 2019. There are 132 opportunities which means you have 22 opportunities to miss. 

For a 2 day client that means you make it to training 75 times in 2019. There are 88 opportunities which means you have 13 opportunities to miss.

We will give you feedback monthly to let you know where you stand, BUT you must let us know you are IN! So please sign up HERE!

And of course to answer the big question, "Well, what's in it for me if I make it happen?"

The answer to that is a custom designed T-Shirt or Tank Top with ultimate bragging rights marked all over and giant celebratory remarks stamped on it. We will DECK YOU OUT.

WE are determined to make 2019 the best year yet and we know we can't do that without YOU! Give us your all for 2019- we need you!

Let's Make it Happen, Team

The Get Fit NH Coaching Team 

2018 is coming to a close and we are headed into a new year. A new year with new goals and new opportunities. Before I get into the goals of 2019, I want to celebrate the wins of 2018. 

2018 was a huge year for Get Fit NH. We had a successful ownership transition where I was given the opportunity to run the best gym in NH with the best staff ever and the best clients ever. What a huge responsibility! I am honored to take on the challenge. Thank you for your trust in me and the team. 

In 2018 we welcomed 140 new clients to our family. Think of all of the lives we have touched as a community! The power of health and strength spreads beyond these training walls, never forget that. Share the good word and encourage those around you. You are more of an inspiration than you give yourself credit for. 

In 2019, we are shooting to fill each class (don't worry, we cap at 30 so you continue to provide fabulous, individualized coaching!) Our goal is to provide additional services such as kettlebell workshops, flexibility/mobility workshops and accountability groups. Finally, you can count on consistent fundraiser trainings where we pick a different local organization to support. 

Thank you for coming along for the ride. This is more than a gym to us and our hope is that this is more than just a place to train. 

Happy New Year, team!

Coach Meagan

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In this weeks Why Wednesday Coach Adam talks about the importance of the ladder drills and why we do them. There are so many helpful skills we learn while using them!