And this time it's Leslie Thompson that's thrown right into the middle of the it! Leslie has been a student of ours since before I even became a coach. I can tell you, however, that just in the time I have been coaching at Get Fit, I have even seen a change in her. Screening out of bands left and right, working hard and having a positive attitude every time. Always enjoying coming in. Here are some words from Leslie herself about her journey...

"I chose Get Fit NH because my neighbor, Sheila, recommended it. I was looking for something for me. Something that I could do for myself. Plus, I was sick of feeling achy all the time and really out of shape. So I thought I'd give it a try. My first few weeks I was really, really sore. But I liked that feeling, I still do. It makes me aware that my body has muscles. And that they are meant to be used. I began to feel strong and flexible. Everything in my life started to become easier. I could run laps around my old self at my job. I had so much more energy. And my body began to feel looser but stronger at the same time

My goal at Get Fit NH is to continue. To continue to go. To continue to commit to myself and my health. I love it. Sure, when I get there at 6:45 pm, I am usually crawling in. But, I am always glad that I went, glad that I trained. Glad that I spend that hour on myself. Get Fit NH has helped me in so many ways. Physically, of course. But mentally and emotional as well. I am stronger and more assertive, in a good way. I am my own advocate now. This is my life and it is what I make of it. My favorite part of Get Fit NH is the fact that I LOVE to go. It is a strange concept, I know. But I am hooked. And I am thrilled about it!"

Like I said above, just in the time that I have been at Get Fit I have seen a change in Leslie. I wanted to make sure people were made aware of how hard she works and what she has accomplished. I am extremely proud to be her coach! Keep up the hard work, Leslie!

Coach Adam

In December and January we have been experimenting with assigned monthly goals using the mystery box. I have to tell you- the response and compliance since we tested this out has been much better than when students were setting their own goals- why is that?

Goal setting is a skill. We expect a lot from ourselves sometimes. Like losing 10 pounds in a month. That’s a huge goal. Achievable- sure for some, but certainly not likely unless something else in your life changes. Meaning training alone ain’t gonna melt those pounds and inches off.

Or sometimes we don’t expect ENOUGH from ourselves. Meaning you are avoiding the areas that truly need the attention. So where’s the balance? How do you know what is right for you? Well for starters- that is what your coach is for, but also focusing on habits /behaviors not numbers.

The purpose of assigning goals is to get away from the numbers like losing X inches, losing X pounds, etc. That is all well and good, but it is the habits and behaviors that make those numbers change. So as we migrate back to setting our own goals I want you to take that into consideration. The numbers will change if the behaviors change.

Make it happen,
Coach Meagan

For the final installment of the Smart Supplementation Series, I am going to share with you the bulletproof vest of nutritional supplements: a multivitamin.

A multivitamin can prove to be extremely beneficial by filling the holes in your dietary nutrition. Check out the 4 reasons why YOU could benefit from a multivitamin:

1. If your intake is below maintenance needs. For those of us who have a fat loss goal in mind, it is often necessary to consume less than what your body was previously used to in food volume. This can lead to lost vitamins or minerals with simply not enough food to fulfill the Recommended Dietary Allowance of certain nutrients.
2. If you are suffering from allergies or intolerances. Inability to eat certain foods due to allergies and/or intolerances is the unfortunate reality of many individuals. In order to make up for lost nutrients, a multivitamin can provide what you may be missing.
3. If you limit food choices. I 100% respect vegetarians and vegans. Research supports plant-based diets to promote long term health, free of chronic disease. However, when entire food groups are cut out, a multitude of required nutrients go along with them.
4. If you are a picky eater. While I promote choosing nutritious foods a majority of the time, food is meant to be enjoyed, not despised. For individuals who have tried to incorporate fruits and vegetables with limited success, a multivitamin is your safety net to fill in the holes.
   

As a dietitian, I will ALWAYS promote a food first approach. An eating plan consisting of balance and a variety of fruits, vegetables, lean protein sources, and healthy fats will provide the most important nutrients you need. However, there are certain instances where food alone is simply not enough.

A fantastic way to determine if you are deficient in certain nutrients is to track your intake for a couple of days. Using a calorie counter (like MyFitnessPal) that breaks down each day into macro and micronutrients can show what nutrients you are getting enough of and where you could use extra support. Think of tracking your intake as a short experiment. You won’t need to track calories forever. But tracking can be an extremely useful tool in this case.

Make an appointment with your physician to have blood work done and see if deficiencies are present. From there you can determine the multivitamin most appropriate for you. An example of a good whole vitamin we typically recommend at Get Fit NH is Beverly International’s Fit Tabs. For now, keep eating a wide variety of vegetables, fruits, meat, fish, and healthy fats to secure your bulletproof vest!

Eating for Health Every Day,
Coach Kristen

You all rocked it out of the house at our last blood drive (seriously - we BLEW AWAY the ARC's expectations) so they asked us if we would host again.

Of course we said yes; especially since some of you all who didn't get to donate because signups were full asked us the same thing.

On Wednesday March 1st, Get Fit NH Concord will be hosting another American Red Cross blood drive from 11:30am to 5:30pm.

Carol and Cecil Hawkins (who suffers from Sickle Cell Anemia) were such wonderful hosts, and they are doing the heavy lifting again. Thank-You Carol and Cecil!

It is highly recommended that you sign up for a slot before the day of the drive. It is not always guaranteed you can slide into a slot at a given time (as we found out last time), so reserving a spot is the way to go. It's Super Easy!

Head on over to http://redcrossblood.org

In the blue box at the type right, type in "CECIL", and it will bring you to our information page. Click the address and it will bring up all the times left to donate - cheesy easy!

We look forward to seeing you there to support Carol and Cecil - Thanks!

Let's Fill This One Up Again Peeps!

Guilty? You’re not alone. This is probably one of the most common issues I hear when chatting with people. How can you stop the madness? You know it is contributing to the way you feel, you don’t actually enjoy it, because when you are done you are left feeling guilty and kicking yourself for giving in again. That darn voice in your head is powerful, huh? It’s time to show that voice in your head who is boss. Until you do, you are going to be stuck.

Here are 3 ways to help yourself meet the goal of kicking this habit!

1. Don’t buy it. This is hard, right? There are other people in the house who eat this way, right? Okay, let me squash that mindset real quick (I live in a household of a junk food junkie and I will share my tricks in a second) but first, PARENTS…if you shouldn’t be eating it, your kids shouldn’t be either. Deprive your kids? No. But your kids need to build good habits and happy taste buds. Our kids are as overweight as ever. Set them up to have a good relationship with food. There are plenty of quick and easy whole foods that they can and should be eating. That was my long winded way of saying don’t say "it is in the house because the kids eat it". Here is my trick for the adult kids who are not willing to comply with this mentality. Many of you know my husband is complete opposite of me. If you saw what he put in his mouth, you’d wonder how the heck I am a coach. Some of it doesn’t phase me (like his endless supply of Ramen Noodles and Celeste Personal Pizza- yuck!). But other things to tempt me. Like chocolate granola bars and Cape Cod chips…so guess what? My husband is a big boy and we have been together 8 years- he doesn’t want to change, but I do. So I ask him to keep it hidden from me. In his car, in a drawer…ask them to lock it if you still don’t trust yourself! If you see it and you want it, you are going to eat it in a weak moment…so do something about it!
2. Find a buddy. Believe me when I say, you are NOT alone. I guarantee there are a bunch of people you are surrounded by at training or work and so on who want to change this habit, but don’t know where to start. Encourage someone else to join you. Hold each other accountable. Send text messages when you are feeling vulnerable or give a call if you need to be talked down. Send food pictures. Share strategies. It’s hard to kick this alone- so don’t do it alone!
3. Drink water. You don’t like this answer? Then you will be up all night hitting the bathroom, right? Water will keep you full, satisfied and hydrated!

Alison Timmins-Ordway takes the spotlight today. I asked her to share her story, because I find it refreshing to see a student come in and embrace the atmosphere, soak up the education, bring a positive attitude, pick up heavy stuff and work hard every single training session. Oh, and she does it with a smile on her face. Alison has an unbelievably uplifting and contagious personality. One of the first things I noticed about Alison was that she wasn't afraid to pick up heavy stuff and she puts 100% into every exercise for every second. She has been training with us for less than 6 months and here is what she has to say about her experience so far.

Alison is pictured on the far right earning her "I survived" shirt!

My biggest challenge prior to joining Get Fit NH was getting back to a routine of fitting in the exercise and the expense. But after I took advantage of the two weeks free, I knew instantly I was joining!

The atmosphere, coaches and people make the gym inviting. I have lost about nine pounds in a little over a month (gained some back with the holidays) and look forward to my morning work outs every day!

I would tell anyone on the fence about joining, that this gym is amazing! The heart rate monitors are a great tool, the accountability emails if you don't make a class make you know you were missed. And everyone is included in events in and outside of the gym when they are happening. No one is left out. Also the private scanning machine is amazing technology that keep me in check. The challenges that are done periodically are so helpful. I feel like I'm always learning something related to food or exercise by the Get Fit NH Facebook page and coaches. And the incentives (swag) is always fun to earn! What keeps me coming back is the coaches being educated at what they do, the group of people who attend the classes I go to and the exercises make me feel so good each day. Get Fit NH has been a great find! I wish I started long ago.

There you have it. Real person. Real results. Take advantage of the tools and education, work hard, lift heavy, smile and encourage others....it could change your life. Thank you Alison for taking the time to share your story and thank you for being a positive part of my day!

Keep making it happen,
Coach Meagan

"Bugs in my belly!?" Yikes. You may think I am losing my mind. But rest assured, these tiny little creatures I am referring to are known as probiotics, the bacteria and yeasts that live in your gut. While it might not be appealing to think about, these “good guys” are supposed to be there. They naturally populate our intestine and protect us from harmful bacteria and substances that lead to inflammation and infection. Not so bad after all. But what else do probiotics do?

• Boost Immune Health: Approximately 70% of our immune system exists within our digestive tract. As we are in the midst of flu season, keep your immune system strong through a healthy gut.
• Manage Intestinal Distress: Used in treating irritable bowel syndrome symptoms, such as constipation, diarrhea, cramping, bloating, and gas.
• Potential Influencers of Chronic Disease: Innovative research studies are being completed on how our gut microbiome affects the development of chronic diseases like heart disease, diabetes, and mood disorders. So far, results have been promising in the potential role probiotics can play. Stay tuned as evidence-based recommendations develop.
• Using Probiotics while taking an antibiotic treatment will help maintain the beneficial bacteria
  

So how do I increase the probiotics in my digestive system?

Eat:

• Probiotic-rich food sources: Foods that contain the active live cultures (i.e. lactobacillus) such as yogurt and kefir are an excellent source.
• For the dairy intolerant, look for fermented foods and beverages such as kimchi, sauerkraut, miso, tempeh, and kombucha.
• Prebiotics: Prebiotics are non-digestible food components (hello fiber!) that promote the growth of probiotics (prebiotics are food for probiotics). Top sources include garlic, artichokes, bananas, onions, and asparagus.
  

Supplement:

If you are dairy intolerant or if the vinegary taste of fermented vegetables doesn’t satisfy your palate, probiotic supplementation will ensure your gut is primed with these good guys. Look for a probiotic supplement with at least 1 billion colony forming units per capsule. Top supplements require refrigeration to maintain effectiveness.

• Check out the Clinical Guide to Probiotic Supplements for evidence-based recommendations based on specific symptoms.

Aim for 1-2 servings of probiotic rich foods and 2-3 servings of prebiotic rich foods each day. If supplementation is the best option for you to fulfill your probiotic needs, make sure to check in with your healthcare professional to find what is best for you. Here’s to a healthy, happy gut!

Eating for Health Every Day,
Coach Kristen

This time its shining on Kevin Jones!

Kevin Jones has been tearing it up as a part of my Athlete Academy for a couple months now. Kevin has come a long way. I remember when he first started, seeing him have trouble pulling 85 lbs off the floor deadlifting to now watching him lift 135 lbs off the floor, which is well and away more than his bodyweight, which is awesome! Here is some additional information from Kevin himself...

Why did you choose Athlete Academy?

It was a recommendation from family members.

What changes did you notice in the first few weeks?

Kevin is front and center in his goalie gear.

A little soreness from using different muscles.

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

My leg strength in goal has been better.

What are your goals?

Prep school, D1 college hockey, and the NHL.

What have you accomplished so far?

Too soon to tell, but having a good season on a great team.

What is your favorite part of Athlete Academy?

The coaches and the other athletes I train with. Overall there is a good system and attention to detail.

How has Athlete Academy affected your performance?

Better in goal, and a little quicker from side to side staying on the puck.

As with many of my athletes, Kevin is a person of few words. However, I can tell you from my standpoint that I am incredibly impressed with how far he has come and how hard he works on a class-by-class basis. Great job, Kevin, and keep up the good work!

-Coach Adam

As In get those wheels turning down the track with our ALL-NEW 21-Day+ Nutrition Challenge.

All the details and signup link are RIGHT HERE!​

http://21DayNutritionChallenge.com