Front planks. Such a simple exercise, right? Such a simple exercise with a whole lot of coaching points! Let’s dig a little deeper in the picture..

Saggy hips:

• Extra, unnecessary pressure on low back! If we put a dowel rod on your back it should be able to balance beautifully on your head, back and glutes. So keep your hips up and belly button tucked toward your spine

Back curved

• If front planks hurt your back, this could definitely be why! We use the cue tuck your belly button to your rib cage or to your spine and when you do this it tilts your hips so they create straight back. The fancy term is to do a posterior pelvic tilt…I think we will stick to the English cues, what do you think 😉

Shoulders too far forward

• If your shoulders are seriously aching in a front plank, this could be why! If they are too far forward you are supporting a lot of weight on your joints. Stacking your shoulders right over your elbows creates a sturdy base to support your weight.

Hips too high

• In the picture, check out where my shoulders are. When your shoulders are too far back it leaves you no choice but to have your hips up high. So again, make your shoulders are stacked up over your elbows and keep your belly button tucked

We’ve got your back (literally)

Coach Meagan

Recover Week Is right around the corner! It is a wonderful week to help mentally and physically recover and take a break from all the hard work you have been doing.

There are so many great benefits when it comes to a recovery week and Coach Adam explains why! 

Side planks. Such a simple exercise (not east), but simple! There are a number of coaching points to be aware of here Let’s dig a little deeper in the picture..

Hips back:

• If we had a dowel rod running behind you it should be a straight line on your head, upper back and glutes. If you are looking down at your shoes you are going to throw your body into a “V” (as picture in bottom left picture) Push your hips forward, keep them up high and look straight ahead!

90 degree angle

• Arm angle is important on the side plank. Your shoulder needs a sturdy base to hold your bodyweight up. Your shoulder should be directly of your elbow and your forearm should be in line with your elbow creating a 90 degree angle. If you have your forearm flared out to the side you are putting a lot of pressure on the shoulder joint and that hurts! Also, push the ground up and away with your forearm so you are not putting the extra strain on your shoulder. Being passive in the side plank causes extreme discomfort.

Head and eyes straight ahead

• We already talked about looking at your shoes…don’t do that! Find a spot straight across the room to focus in on. You don’t want to be looking at the ceiling either, because that does not maintain a neutral spine. We talked about maintaining a straight line from head to toe. This should relieve neck strain as well

Keep making it happen,

Coach Meagan

This week for Why Wednesday Coach Adam continues to talk about forces put on the body and talks about the forward lunge progression!

I am very excited to announce that starting January 16th I will be holding a 6 Week Kettlebell Class from 6am to 7am! 

This class will focus on building strong kettlebell skills with basic movements and working on chaining them together to build a kettlebell flow. The point of kettlebell flows are to challenge the body metabolically, as well as working on flexibility, mobility, and body awareness. I believe all of those things are incredibly important for living stronger and healthier lives! 

The class will run for 6 weeks to start as a trial and is open to the FIRST 15 PEOPLE that sign up. The class is $99 for the entire 6 weeks of kettlebell fun! If this is something you are interested in please use the link below to sign up and join me for 6 weeks of kettlebell flow! 

In this weeks Why Wednesday Coach Adam continues to talk about the importance of the landing practice, handling forces, and strength training!

Ski Erg world sprint results are in! Below are results based on age category for Get
Fit NH clients who took part in the yearly tradition. We had some clients set new
personal bests as well! Thank you everyone who participated!

Women 2018:
19-29
-Katie Gigure 156th
40-49:
-Evelyn Gaynor 86th
-Nichole Thomas 106th
-Tania Paivia 115th
-Heather Manning 185th
50-59:
Dierdre Brotherson 94th
Marie Brown 95th
60-69:
Elaine Gigiure 24th

Men 2018:
50-59:
Greg Bergen 111th
Mark Darnell 128th
Fabio 141st
60-69:
Tom Haubrich 2nd
Adam Rosenthal 16th
Fred Symmes 27th

For full results click here!

In this weeks Why Wednesday Coach Adam talks about the importance of landing practice and training our bodies to handle and except force to stay healthy and progress in the fitness journey.

December in upon us and with that comes a busy schedule! Before we know it 2019 will be here so allow us to fill you in on what to expect around here to keep the final stretch of 2018 stress-free! 

• Christmas Party December 8th HERE at 10AM (R.S.V.P Here)
• Spirit week December 17th - December 21st  *Themes to be released next week*
• Recovery week Monday, December 24th - Monday, December 31st                                 (We will not have training New Year's Eve)
• You can read more about why we have recovery week right here
• Show up, step up, stick it up cards due Friday, December 21st
• New Year's at NOON training Tuesday, January 1, 2019
• Resume regular 2019 training schedule Thursday, January 3, 2019
• Holiday Hold em' weigh in's due Monday, January 7, 2019

We are looking forward to spending this holiday season with you,

The Get Fit NH Team