I am excited to introduce you to our newest Physical Preparation and Nutrition Coach, Kristen Chulada. We are looking forward to having Kristen help us grow our nutrition coaching services as well as be on the floor making you sweat. She will be working in both locations, so plan on meeting her soon. Please read about Kristen in her own words - Coach Dean

Strength training has endless benefits to your overall health and quality of life. One of the most appealing benefits that I think we can all agree on is that it helps us keep our independence. Strength training keeps us out of a walker for longer. It keeps us getting up and down off of the floor and gives us the energy to keep up with all those grandbabies! If that isn’t enough motivation to keep you training for life, then let’s chat about what does motivate you!

Here are 3 ways to advance your training to the next level:

1. Be Engaged

Coming in and going through the motions each day does not require a whole lot of effort. I assume if you’re here it is because you want to change something about yourself and get better. So what do I mean by be engaged? Pay attention to how much weight you are picking up. Pay attention to speed of movement. Count your reps. Be coachable. Ask questions and challenge yourself. If you want to see your body change, then you have to make it change.

2. Be Coachable

Again, assuming if you are here, then you want to be coached (that’s why you hired us, right?). So let us do that. If we push you to sink lower in your squat- don’t roll your eyes like we’re bullies! We’re coaches and we know if you’re getting in here then you want to make a change and we are responsible for holding you to that. Embrace the coaching- that’s what makes Get Fit NH different from any other gym in the area.

3. Be Smart

Did you know that you are a part of a SMART group training program? What makes us smart? The Functional Movement Screen. This is again one of the many things that makes Get Fit NH different than any other training program around. Look at the Functional Movement Screen as a measuring point. It gives you another way to measure improvement and be sure that you stay in the training game. I know some of you look at the bands as a punishment, but I promise they are what keeps us training you safe. Your coaches have bands too and there are exercises that are simply not appropriate for us too.

Keep making it happen,
Coach Meagan

DId you ever meet someone and just know they had this drive, a determination, a hard working attitude that doesn't quit? That is Elizabeth. I'm so proud of her. She's been training with the 5am crew since the beginning of the summer. She is knocking it out of the park to Make It Happen.   

"I had to make a change in my work out routine, so I stepped into the doors at Get Fit New Hampshire. I sat down with Coach Nancy and we talked about my fitness goals. I told her I needed to lose some body fat and be the best I can physically be in the Army. The first few days were extremely challenging waking up extra early and trying to look alive in front of my new work out buddies! By the time the second week rolled around I couldn’t wait to go to my next class even though I couldn’t walk! Seven months into this program I can run three miles without even thinking about walking, my glutes and quads are a lot more toned then when I began which has always been a struggle for me.

Coach is always there for me on a personal level or a physical level. Nancy is always putting heavier weights in front of me telling me to lift it! Sometimes I don’t think I have that ability then I try it, what’s there to loose besides a little weight? Once I give it a shot and am able to lift it, I get this since of pride that I can accomplish anything the world throws at me.

I love Get Fit I'm always after my friends and family to at least try it with me. They'll customize your work out. There are always extra challenges you can do too. I tried the 21 day detox and now when I eat I’m constantly asking myself where did this come from? Do I have enough protein? Eat more veggies! Anyone who wants a great family to hang out with or a challenge, Get Fit is right for you!"

Elizabeth surprised herself and me by shaving a minute off her run time and increasing all her other scores in her latest PT test. I'm proud of Elizabeth for serving us and our country.

Coach Nancy

The other day I really got to thinking about how people respond when asked, “How are you?”.

This is kind of a question we ask out of proper etiquette, but do you really listen to the response you get? I’m good, I’m well, I’m alright, I’m okay and I’m here are all pretty common answers. It’s pretty rare that someone answers totally honest that they are having the worst day or the best day or a great day, right? They just kinda answer and move about their business.

Here is something I observed recently (because I really do listen when I ask you how you are doing!): I get A LOT of I’m okay and alright or I’m here (consistently and from the same people!).

I am no longer taking that as an answer so you may need to think about an adjustment.

You CAN’T just be Eeyore all the time! If you answer that way, then that’s how you’ll act. Do you REALLY just want to be okay all the time?

When someone asks me how I am doing, I always (and will always) say excellent, stupendous, super, amazing, wonderful, ducky….something insanely positive because that’s how I want to feel and act.

I strongly believe attitude is a choice and it starts with how you think you’re doing. Your attitude effects SO many aspects of life. It effects everyone around you. It effects your motivation, your actions, your results….everything.

Words mean something and they effect you so don’t be an Eeyore, be a Baby Roo!!!

-Coach Meagan

The other day I was having a conversation with a student who was feeling uninspired. It always breaks my heart a little to have these conversations as it makes me realize we don’t talk about why goals are so important enough, which means I have not been doing my job.

As a coach and fitness enthusiast, I am one of those weird people who loves to train hard, sweat a bunch, and get better every day just because I want to be lean (forever and ever and ever). That is enough drive for me to get it done and stay excited about it. But not everyone is weird like me!

A huge reason to train forever and ever and ever is because we want to age more gracefully and stay out of a walker for as long as possible. We want to maintain our independence and get up and down off the floor and stay on our own two feet. While that is an important life goal- it isn’t enough for everyone to stay motivated. So how do we get excited about training every day?

Well, for starters we try to create an atmosphere that gets you PSYCHED to get here and make this the best hour of your day, but more than that you need a goal. A goal has an end date otherwise it’s just a hope and dream. It needs to be something important to you. Something that will drive you. Something that will make you REALLY happy when you achieve it!

When we set our goals, we go 4 weeks at a time so when setting goals don’t go too crazy! Sometimes you have to set smaller goals that are working up to a BIG goal! Here is an example of a goal that is too big for 4 weeks, but can break down into smaller goals.

Goal: To screen out of my red band.

October: I want to lose 6 pounds so I am going to focus on eating 3 meals/day.

• Being able to screen out of the red band could just mean you do not currently have the strength to push the excess weight from the floor. So, let’s work on getting some of the excess weight off. Also, that means you have to keep up with your training, because you won’t get any stronger by not training.

November: I want to lose another 6 pounds so I am going to get my last meal in before 7:30 PM.

• Assuming you nailed your other small goal, then let’s add on another step while keeping the other goal in place.

December: I want to screen out of my red band so I am going to spend 10 minutes on my personalized exercises every day.

• There are more personalized exercises that your coach can teach you to help you achieve this goal.

This is just an example. Your coaches are here for you to help you identify a goal and break it down 4 weeks at a time. It is about building habits, being consistent and working toward something that matters to you!

We can help you make it happen,
Coach Meagan