This post originally appeared on the Get Fit NH Family Facebook page. 

So apparently I have caused a bit of a hullabaloo with my experiment into Plant-Based eating. If it gets all of us thinking, then that is an awesome thing!

For those of who know me well, this adventure probably seems WAY out of character for an avowed meat eater. But it's really not that strange. I have been on a decade and a half vision quest for better health and fitness AND to do what it takes to help others on their quest. During that time I have experimented with all sorts of different ways of eating.

That being said, I have been an avowed skeptic of plant-based eating for a number of reasons. Chief among them was the fact that most people I talked to ate as much junk food as the rest of the population. Highly processed fake burgers, carbohydrates and sugar out the wazoo, and little regard for adequate protein.

But more and more I am getting questions about plant-based, and since I have no experience ever eating that way, I could not relate to the struggles. So I am setting out to change that. I have my blood work done every three months, the last time on Friday August 4th. So this will be a three month experiment into primarily plant-based eating. At the end I will have my blood tested again and evaluate the results.

Briefly here are the "rules" I have set for myself:

No animal based protein save 2 eggs a day. No dairy, no meat, no fish. Stay on exactly the same eating pattern and calorie level as I was on my previous plan, and adjust according to what happens to my body comp as measured by the Fit3D.

My body comp goals are the same. Increase lean mass and stay around 10% bodyfat. Eat no highly processed foods, limit sugar, etc. Get a minimum of 100 grams of protein per day. I am allowing myself 1 plant-based protein supplement a day, as my routine has been to have 1 whey protein shake a day.

This is not meant to be any kind of "statement". While I respect those who eat plant-based for ethical and environmental reasons, that is not my purpose.

What I want to find out is this:

What will be the measurable results of eating a whole food plant-based diet?

Is it possible to get enough protein to maintain and build muscle mass while still keeping carbohydrate levels to a manageable level?

What will it do to my blood sugars to up my carbohydrate load?

How about my cholesterol, etc?

I have invested countless hours of research into investigating the science (and psuedo-science) around plant-based eating. I have come up with a list of higher protein choices, and foods I am choosing to stay away from, for instance Tofu. I have purchased 3 cookbooks and already modifying the recipes in order to lower or eliminate the added sugars (just because it's plant based doesn't mean it's good for you).

I am still in the process of adapting to this new way of eating, as I am only 10 days in. I am experiencing more hunger than I was before; I suspect that is because the amount of fat I am eating has needed to decrease as the carbs increase. This is all information and part of the data collection process. And I am just one guy, my results may not be typical. But I promise to keep this an honest experiment.

The best case is that I find out there IS a "right way" to eat plant-based, get enough nutrients, and positively effect both blood work and body composition. That would make it one more arrow in my nutrition coaching quiver. Questions? Ask Coach Nancy (that seems to be what you are doing now, as I am big and scary) 🙂 (and yes, that was a joke)

Alex spent a couple months training with us in our Athlete Academy program. During those months, he made tremendous strides in his strength, mobility, and flexibility. He went from deadlifting barely the bar, to being able to lift over 150 lbs in his deadlift from the floor, an amount of weight that is well above his bodyweight. Alex worked extremely hard and it showed in the incredible progress he made. I asked him a few questions about his experience and he provided me some short sweet answers about his time in our Athlete Academy program.

"What changes have you noticed since starting Athlete Academy?

Not only am I becoming more physically enabled, I'm also progressing on pushing myself and being responsible.

What outside of Academy has gotten easier?

Playing sports and doing other competitive activities.

What have you accomplished since joining Athlete Academy?

I'm able to lift weights that I never thought I could and do things I never though I would be able to do. And I'm also learning new things.

What is your favorite part of Athlete Academy?

Going in and becoming familiar with routine and then I am able to push myself in a environment where I know I can.

How has Athlete Academy affected your performance?

I feel a lot stronger and more solid and have an easier time keeping up."

Great job, Alex! Keep up the hard work and you will keep on getting stronger!

-Coach Adam

For those of you getting ready to have a baby and/or those of you who had a baby in the past year or so, this blog is for you! If you have no intensions of having a baby or you are squeamish then please X out before I make you uncomfortable 🙂

This topic came by request and I am happy to share my thoughts here as I am a mom of (almost) Irish twins and trained right up until the day of delivery and the same day I was cleared by my doctor postpartum!

Let’s talk about training first…

Training feels different after having a baby, doesn’t it? Your doctor will generally clear you to train 6-8 weeks after having a baby. If you have ever returned to training that quickly after having a baby, then you are about to nod your head to everything I write about today. If you are getting ready to have a baby, then here are some things that will be different (at least for a little while) when you return.

• Core work. Planks, push-ups, mountain climbers, in and outs…all of those exercises are going to feel very different for the first few weeks. It can take your body up to a year to recover after delivery so these exercises may cause some strange and sharp pulls in the lower abdomen. Modification is recommended as you may feel a quick and sharp pain. That is a sign that you need to back off and let your body continue to recover.
• Jumping. Yes, the rumors are true. Jump rope, wide-outs, ladders, squat jumps, etc will never be the same. It is not a coincidence that you see a bunch of ladies scurry to the restroom after jumping jacks. Bladder control is compromised after delivery.

In my personal experience, these things have improved with consistent training and proper modifications. If you experienced a more traumatic delivery, there may be repercussions which will mean more extreme modifications. In my coaching experience, I have had students with severe hip displacement as well as lingering back issues which have required modification for over 2 years. The point is that when your doctor clears you to train, it is not advised to dive into the performance level on the board for all of the exercises. I know you are motivated to drop the extra weight and tighten back up, but you need to remind your body what it feels like to train especially after baby put your body through the ringer.

Training while pregnant - yes! If you have been training, then it is highly recommended that you stay after it. Here’s my personal 2 cents…I absolutely do not want to know what labor and delivery feels like as an unfit person. That is a serious and powerful workout. Imagine how much “easier” you will make it on yourself if you are STRONG!

Postpartum nutrition is up next. You just had a baby. The past 9 months you have been caving into cravings (or maybe you haven’t) and your body is a little more “jiggly” than it was before. You are determined to get this weight off and tighten back up. Postpartum nutrition should be no different than our nutrition program geared toward fat loss. Just eat real food! This is a safe way to eat all the time. It is healthy for nursing mom’s and babies and non-nursing mom’s and babies. If you want to drop fat, then drop the processed nonsense and just eat real food. The rules don’t change when it comes to nutrition and fat loss.

I hope this helps answer some questions about how you may be feeling post-baby and for those of you wondering what happens once baby comes. We are here to help along the way!

Coach Meagan

Sarah Kazakis is shining bright this week and it is well deserved! My absolute FAVORITE part of coaching is watching someone change their body and witness them get stronger on so many levels. Sarah is a perfect example. Every time she walks through the door she has her game face on. She trains hard and she is so coachable! After S3 this year I could see a clear difference in Sarah not only physically, but in her performance. I cannot wait to continue watching Sarah progress and get stronger. I bet she will be on the pull up bar before she knows it! Here is what Sarah has to say...

"I chose Get Fit NH because I needed a serious push from people who knew what they were doing. I used to be very active, doing mostly cardio. I had started to fall into bad habits, bad diet and less movement. I needed help getting back into a routine and I wanted to feel good again. A friend had started at Get Fit NH and raved about it. She convinced me to do the two week free trial and I never left.

What results have you earned since starting?

Healthier habits all around. I eat healthier, drink more water, and am regularly working out. I was taught and now can do things correctly with weights that I never thought I could do without hurting myself. I am SO much stronger than I was when I started and that makes me really happy. Oh, and I have also lost almost 20 pounds since I have started and I think that is really awesome also.

What has become easier since starting a training program?

Overall, everything. I just generally feel better which makes day to day easier. I've noticed little things from time to time that have gotten easier like lifting and playing with my nephews has gotten easier and they've only gotten bigger, which means I'm just getting stronger. Lifting my boat or kayaks onto my truck and not struggling.

What keeps you coming back?

The knowledgeable coaches. The encouragement that you get from the coaches and also everyone else who trains next to you. I love that I am getting stronger and that keeps me coming back. But one thing that I have told others is that Get Fit is a family. I've seen things that the gym has done for it's members and what members have done for each other. Whether it's a hard time or a time to celebrate, and that means something.

What would you want to share with someone who is on the fence about joining?

If you are on the fence, just do it. You will always find an excuse not to if you find one now. You just have to do it. What's there to lose, besides a few pounds or inches (cheesy but true)."

We are so proud of you, Sarah! Keep up the hard work and thank you for sharing your story! 

Coach Meagan

I often receive wonderful emails from students at Get Fit NH proclaiming their happiness because of the progress they are making.

How can you argue with that? Everyone needs a bit more happiness. And I’m going to share a bit with you from Theresa, a Rockstar out in Epsom.

“A few days ago you sent me the portion chart for men and women (*Coach Nancy's note: you can see that on the free tools page on The Grateful Plate).
THANK YOU for the "gentle" reminder. 

That took me back in my mind's eye of the very first Nutrition Class I took on a Wednesday evening April 2015 in Epsom NH with you as the presenter

Shortly after absorbing all that information then, I committed that info to memory and followed through

Progress is progress
Change is happening
Life is a constant
Never stagnant
5 almonds = my thumb
3 eggs/ 1/2 chicken breast or any protein that is the size of my palm is my portion at each meal
Vegetables are never measured
Water Water Water and oh yes, more water
This works!!

Tha​nk you
Thank you
And oh yes did I mention to you Nancy how grateful I am for the savage training and epic nutrition coaching coming out of Get Fit NH
Thank you again if I have failed at all in this email to thank you
God Bless Everyone!!
Theresa"

Theresa isn’t alone. She and many others have increased their happiness by increasing their health. And your coaches love to help you.

-Coach Nancy

Kettlebell swings are one of the most challenging exercises that we do. They are a serious skill that I think we underestimate. I could coach the swing all day long. There is always something we can freshen up. There are a few cues that we use frequently that I would like to dive into a little deeper. It is important that you understand the cues, why we use them and why it is important.

1. “Attack the zipper” or “Thumb to bum”

We wish there was a more polite way to get our point across, but these seem to work the best. Here’s the deal, with kettlebell swings you have to have your arms up high in the back. In fact, if you are swinging correctly your thumbs should “real life” touch your bum at the bottom part of the swing. If you are not “attacking the zipper” and your hands are hanging low, then you are putting some serious unnecessary strain on the back by bending at the waist.

2. "Reach way back behind out”

This sort of goes hand in hand with “thumb to bum”, except what we are looking for is that you not only keep your hands up high, but also get your thumbs all the way back between your legs (to your bum!). By reaching way back, you will regain the power from your glutes and hamstring to power through the movement. If you do not reach back, then you are likely to find that power elsewhere such as your lower back. The kettlebell should touch the cheeks at the bottom of the kettlebell swing.

3. “Throw the kettlebell back”

When you are the top of your kettlebell swing, it is easy to let gravity do the job of dropping the bell back, BUT kettlebell swings are a HIGHLY explosive and powerful exercise and we are looking to be ENGAGED through this entire movement. We talk about “staying tight”. If you are throwing the kettlebell back, you have no choice but to stay tight and you have no choice but to explode back to the top of that movement.

We could coach the kettlebell swing all day long. This exercise is a skill that we continuously work on mastering. I hope explaining some of the coaching cues gives you a better idea of what we are looking for and why it is important!

Keep making it happen!
Coach Meagan

I was chatting with my dad yesterday, and we were talking about fun stuff. You know, like wills, and who gets what, and being prepared for when he "drops dead". (His words)

Just another pleasant afternoon chat with the Carlson's.  🙂

​But dying is inevitable, as much as we don't like to think about. I'd rather focus my energy on living well, and keeping my functioning high, for as long as I can. One of the men I consider a mentor, even if from afar most of the time, is strength coach Dan John. He shared some articles on aging that I think are very insightful as time marches on.

The first is a logical set if measurements for aging. ​

​All 10 are good, but as Coach John does, I think the last three are often overlooked:

Quoting

Close quote

This graphical way of looking at time passing by is pretty clever, and also very sobering.

And check this quote out from Original Strength (read the whole article "Does Age Cause Us To Break Down?" here) 

Tara was a part of the Get Fit NH family before I started here and I am glad she decided to come back! She is an extremely consistent example at the 6:15 class who always works extremely hard and I can count on to give it her all and want to always improve. I would ramble on, but Tara has a lot of experiences to tell you about that I don't want to take away from. 

"Why did you choose Get Fit NH?

I was always very active as a young girl and teenager - I played every sport I could, all throughout grade school and high school. And then came adulthood and I found myself doing zero, zilch, nothing to keep my body active and fit. I have a “sit-down-in-front-of-the-computer” job and started noticing small aches here and there and stiffness in my hips when would get up from my work station and it really made me feel, well, old. I signed up at the local gym on 4 different occasions and, no lie, went about 3 times. It just was not the scene for me. I had no instruction, no oversight and no motivation, therefore, I didn’t go!

I was lucky enough to have a friend talk me into giving Get Fit NH a try in 2010. A two-week trial period is genius because it was the perfect amount of time to get me hooked! I struggled with finding a program that 1) kept my interest, 2) fit with my busy schedule/offered classes early enough that I could go before work and 3) had instructors that would motivate me and most importantly, push me to be accountable. Get Fit NH offers all of these things and, little did I know at the time, much more!

What changes did you notice in the first few weeks after joining?

What outside of Get Fit NH has become easier since starting?

I have completely changed my eating habits since joining Get Fit NH. I am amazed that most of my diet is whole foods now and how easy it is. I love all of the recipes, videos and helpful hints that are shared by both the coaches and Get Fit Family.

What are your goals?

I really, really, really want to be able to do a pull up some day :o) Other than that, my goals are to stay committed and be accountable, keep increasing my weights and to try to stick with the 90/10 eating habits.

What is your favorite part of Get Fit NH?​

It is not possible to pick just one favorite…

1) I love the MyZone program. It is a fabulous way to track your workouts and how hard (or not hard) you are working. It keeps me very motivated when the coaches yell out, “I should be seeing everyone in the yellow zone!”. Another great feature of the MyZone is to become connected with other people on the MyZone App. I have a couple of connections and we all can see each other’s workout information. We like to see who gets the most MEP’s per month.

3) Get Fit NH Family. I love that I see the same faces every morning at 6:15-it proves that everyone who attends, loves this program and is dedicated. I think it speaks volumes to see the same people, every morning at 6:15 (or whatever time your class is), 4 days per week, year after year. I’m also thankful to everyone who is kind enough to let me know when I’ve ventured off from my group and am at the wrong station :o)

4) The Coaches-I truly admire and respect all of the coaches. You are all so dedicated and good at what you do and it is obvious you are completely invested. You all have such a hectic and strange work schedule - I don’t know how you do it…but you do and I am grateful. Thank you for always correcting me when I am not doing something quite right. Thank you for pushing me to pick up a heavier weight or put the red band back and get the black band, and to ‘get that last rep in’. I may make not-so-nice faces at you when you are telling me to do it but I truly am thankful that you do.

Thank you Get Fit NH for making me a stronger, healthier, happier me!”

-Coach Adam

As my knowledge base has grown when it comes to human physical development over the years, I always realized how important physical activity was. However, only in the last little while, especially while preparing for our Athlete Academy for ages 9-12 this summer, have I realized just how important it is to kids. As I coach more and more kids and visit schools, I see things I honestly cannot remember from when I was younger. Kids don’t seem to know how to “play” and, consequently, they don’t seem to move well.

All those things we did as kids, without even thinking about it, are the things that helped teach us how to move well and be active. How many of you reading this remember there being as many kids as there are that don’t like being active? Kids that hate gym, that take no joy in it whatsoever? I understand that some of us liked it more than others, that some were better at certain sports or games than others. Maybe instead you enjoyed hiking, climbing trees, or riding bikes. Either way, you were active. How many kids do we see today that enjoy none of those things? I would wager a pretty healthy amount.

I believe this problem comes from a lack of confidence or enjoyment from doing active activities. A kid that hasn’t played and hasn’t developed some semblance of coordination or physical ability will have more trouble in physical settings and be prone to being embarrassed and not want to do it at all.

The flip side comes from the development side. I want you to think about something before you continue - which was more challenging, your 1st squat thrust or burpee? Or your 100th? (Not in a row, but over time). It is the 1st, right? Your body wants to work as easily and efficiently as possible, but it has to learn how first. This is why the first time you do an exercise it may feel impossible, but in repetition it begins to be less challenging. If children don’t move, play and experience different movements, even hiking or bike riding will be pushed away because they require so much more effort than they would for you or I who have experienced it over and over again.

If you live in a town or area that your kids can’t really get out and play, help them out - do fun things outside in the summer. Go hiking, run along the beach, go out back and play catch with different balls. Just help your child get moving in different ways. Whether they realize it or not, you will be helping them out for years to come.

-Coach Adam