This time it's shining on G!

Geraldo (or G, as he asked to be called) has been with us for a little while now. I felt it was time and was important to shine the spotlight on him as well. I still remember when he first started - the things he had trouble with, the pain he was in on a daily basis. However, he stuck with it, has made tremendous progress, and has a positive influence on us as coaches as well as others in the gym. Below are some words from G about his experience.

“After a couple experiences at different gyms, I decided to find one that the schedule was flexible and I could make it without missing many classes and still get the results I was looking for. After this first triage, I got the two weeks’ free class trial to get to know Get Fit NH. With my weakness to complete many of the activities delivered during the class, I found a complete opportunity to improve those weaknesses without any intimidation. I definitely liked the place. My main sport activities were soccer and biking, and the first change noticed was that I was not only putting resistance on my lower body muscles but also on my upper body muscles.

Besides this I was introduced to a program to reeducate my habits regarding food. And all those tips delivered by coaches are part of my day now. I am eating smart and healthy like I believe I never did in all my life. It is about choosing the right and wrong things. And I guess I am on the right trail now.

My first goals were accomplished in less than 6 months. I have injuries, muscular injuries, that are not returning because I am doing the right things now. I am able to play sports again and it makes me really accomplished of my goals. I also dropped 25 lbs and I have been keeping it off since I first lost it. The 3D Fit Scan has showed that I lost measurement all over my body and it is really great because it shows how I am improving and losing the bad FAT.

In summary, it is the place that you can "Make it Happen!" and I am into it. I wish I could have found Get Fit NH sooner! Coaches are great and friendly and they show support for each individual during all activities performed during the class.

Best,
Geraldo Cabral"

Great work G and keep it up!

-Coach Adam

If you are here, you probably have a pretty solid reason to walk through the door every day. Here are some common reasons:

• Lose fat
• Gain muscle
• Feel better
• Look better
• Maintain
• Mindset

Could be one, could be all, could be a combination of some of those things. We all have our own reasons to walk through the door each day. I want to remind you of something...

Results don’t happen just by training. Training is what keeps your independence. Training is what keeps you on your own two feet. Training keeps you getting up off the floor without assistance. Training is what keeps the walker out of your future.

If you are breathing the same air as me and you are driven by any of those reasons stated above, then it’s this magical word that will ensure fat loss, muscle gain, feeling better, looking better, maintenance and mindset (and more!).

NUTRITION.

Yeah, I said it. We don’t want to believe this is true, but I’m sorry, it just is! Just because someone you know can eat 3 cheeseburgers, a large order of fries and a giant soda and not gain a pound DOES NOT make them healthy or fit…keep that in mind. We can’t change the cards we’ve been dealt, but we can change how we look and feel.

Take control. Don’t make excuses. If you want to change something about yourself, then let’s focus on one thing you’re going to change today to make it happen.

-Coach Meagan

I asked Terri George to talk about her experience and results since training with Get Fit NH, because her motivation and strength inspires me. She is so humble and I am not sure she even realizes how many people she inspires each time she trains. This woman takes on any challenge, she is STRONG and she is consistent. I appreciate how no matter what kind of mood Terri may be in, she brings the same heat to each training and absolutely kills it. Her attitude is spot on and I think we could all benefit if we changed our outlook just a little bit to imagine training into our 70s as Terri mentions. Here is what she has to say...

How long have you trained with Get Fit NH?

I began training at Get Fit NH 4 years ago. A colleague, Muriel Hall, encouraged me to try Get Fit. She raved about how great it is here and I was at a point in my life where I was ready to focus on increasing my health and fitness.

I have always been an athlete and considered myself fairly strong. Even as an adult, I kept active in a coed softball league, weekly volleyball, and ladies basketball but as I approached 50 years old, my physique was changing. I added daily elliptical training yet noticed no significant change. Time to try Get Fit NH. After only a short period of time, I could see and feel the difference. My body fat declined and my lean muscle mass increased. The ultrasound body composition testing and the 3D body scans are so encouraging because you can see the data to back up the changes that you feel as you get stronger and more fit

What has helped you be successful over the past 4 years?

Probably the most helpful aspects of Get Fit NH are the coaches. Meagan and Adam are both fun and motivational. I tend to push hard and challenge myself but there have been times when they knew I could do more and I would have an additional sandbag loaded on or a heavier weight brought to me. I thoroughly appreciate being pushed, but they are also very watchful. So often, I feel a hand on my shoulder and coach telling me to “relax my shoulders,” or some other correction so that my posture is appropriate. I know this is what prevents injuries, and I am so thankful they are so aware and attentive. Every interaction I have had with them has been with a smile, fun-loving attitude and genuine concern.

In addition to the training, I have appreciated the competitions and challenges. One of the most powerful changes, second to training 4 days a week, was the 8-week habit challenges. During the first 8-week challenge that I participated in, I began to learn more about what my body needs to be fit and healthy. The first week of the challenge, one healthy habit was incorporated. The following week, another habit was added and at the end of the 8 weeks, healthy eating habits were part of my life style. No more diets. It is a life style change: Vegetables at every meal, lean protein at every meal, 72 or more ounces of water/day, non-caloric drinks only, neither added sugar nor sugar substitutes, and no starchy carbs. What a difference this has made in my life. I have a family history of diabetes, and my body had become insulin resistant. Starches simply are not good for my physiology. The eight-week challenges have allowed these changes to become a way of life for me. I’m not saying I never have starches, but they are not a regular part of my diet.

What advice would you want to give someone just beginning their journey?

Don’t give up. It is tough in the beginning to push through the days you do not feel like training, but do it. You will be glad you did. We are all here to encourage each other, and you will love the camaraderie we share here at GET FIT! Training is a priority in my life. It is not an optional activity I do when I have time, but an appointment I keep 4 days a week. It is as automatic as getting up for work in the morning. If you want long lasting change toward better health and fitness, it has to be a priority.

Just this past summer I had the pleasure of competing in the strong man/strong woman competition with my oldest son. He won the men’s competition and I took second in the woman’s. What a wonderful experience to enjoy together. My adult children are proud of their mom and I know that I am being a good role model for them too. Training gives me the energy to play tag, and run and play with my granddaughter, and I am looking forward to still training at GET FIT in my 70’s and having the balance and strength to resist falls and injuries and having the stamina to keep being active and playing with my grandchildren and family.

Thank you for being an inspiration to all of us, Terri! Keep making it happen!

Coach Meagan

I am going to share a hidden secret about success....

Communication

Say what? What does communication have to do with getting results? Great question! Let me share some inside scoop with you. The most successful students I get to coach are the ones who are in consistent contact with me.

Here are some examples:

• When they are going to miss a training session, they let us know
• If they unexpectedly missed training, then they reach out first or respond with their unexpected whereabouts
• They share their victories
• They share their frustrations
• We find solutions together when injured or stuck
• They send me food pictures
• They ask questions
• They go to seminars
• They continue to learn and grow
• They set goals
• They keep score
• They are coachable

Communication happens in so many ways. It is not a one-way relationship. In order to be successful, you need to be involved in more than just the show up part. That’s the easy part. If you aren’t where you want to be, then let’s talk and get you there.

Coach Meagan

Have you been here SO long that you have experienced a Get Fit NH pumpkin training??

...I haven't! But I cannot WAIT to see what is entails. Coach Dean is pretty talented when it comes to writing training programs so I can't even imagine what he'll throw together with a pumpkin!

On Monday, October 31st we're going to do pumpkin training, so guess what you need?

Yep - a pumpkin! Bring one to your regular training hour and regular location and let's see what we can do with these things!

-Coach Meagan

This time it's on Debbie Watrous!

I asked Debbie to allow me to write a spotlight on her because I am extremely proud of how far she has come. I remember when I first took over Erin’s position, and I was working with Debbie and remember all the exercises we tried that caused her so much pain. Looking back on that, and seeing her do weighted split squats and the like now, she has come so far and she deserves to be recognized for how far she has come. I’ll let her tell you a little about her journey in her own words...

“Adam, when you asked me to write about my journey at Get Fit NH, I hesitated because I don’t have a dramatic story and my progress has been slow and not always steady. I came to the gym as someone who had never exercised regularly, out of shape and full of aches and pains. I wanted to lose weight, but most of all I wanted to feel stronger and have more energy. I knew I needed to be in a class, lacking the self-discipline to stick with an exercise program on my own. I knew I needed a gym with a program and coaches that could assess my fitness issues and structure a workout that would be both safe and challenging. I have gotten all that at Get Fit NH and much more.

I really appreciate the coaching style here – you, Dean, and Meagan are all caring, funny, and inspirational. I appreciate that you make sure that my back is safe. I appreciate working out with a very nice bunch of people in the atmosphere that you promote – encouraging, supportive, sometimes competitive but never shaming. And no mirrors – thank you! As someone who gets bored easily with exercise, I value the variety of the classes and the progression over the course of a week and over the eight-week session. And knowing next to nothing about muscles and fitness, etc., I appreciate learning the science behind our workouts.

The biggest surprise since joining Get Fit NH is how much effort you put into “the other 165”, from sending an email if we don’t show up for class to community fundraising events to the various healthy eating programs you’ve offered. Last summer’s S3 challenge was the best yet because we did it in pairs and you reinforced the development of new habits with the daily “Habit Catalyst” posts. Jane and I met through that challenge and are talking about working together again to help each of us be more accountable in our food choices.

Sometimes I get discouraged that I’m not getting stronger faster, but when I look back to where I started, I see significant improvement. A couple of weeks ago I helped my daughter move into her new 3rd floor apartment. I noticed that I could carry heavier loads with less huffing and puffing than when we helped her move two years ago (why does she always pick upper floor apartments with no elevators?). And I have more energy during the day, my clothes fit better, and I’ve lost weight more quickly than I thought possible at this time of life.

I have a milestone birthday this year that has doubled my determination to enter the next decade strong, energetic, and healthy. Thank you, Adam, Meagan, Dean, Nancy and the 7:25 a.m. crew for helping me to achieve those goals."

As I said at the top, I am extremely proud of Debbie and the progress she has made. Keep up the great work, Debbie!

-Coach Adam

On Wednesday November 30th, Get Fit NH will be hosting an American Red Cross blood drive from 11:30am to 5:30pm.

While giving blood is an important thing to do all the time, this one is special, and to benefit part of the Get Fit NH Family, Cecil Hawkins, who has sickle-cell anemia.

Cecil is the husband of Carol Hawkins, who has trained with us for many years. Carol is an extraordinary person; first a cancer survivor, and now back with us training after having received a pancreas transplant. She never gives up, is rarely without a smile, and an inspiration to all of us. When she asked if we could open up the facility for a blood drive, there was only one answer - a resounding yes!

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, 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!

PS - Our goal for this drive is 30 donors, and rumor has it the ARC thinks we will only get 20. Not sure they understand what Get Fit NH is all about. Howsa about a demonstration?  🙂

Its always the quiet ones. Amy is one of those quiet people. She gets to training, gets her things ready, finds a space in the room, (she doesn't need a special spot), and she gets right into work. Her quiet demeanor inspires the rest of us. Its no wonder that after getting to know her she reveals her profession as the owner of Chichester Massage. She has a calming effect on my usually stressed and hyped up self. I'm so thankful for Amy. 

"Wow! I can’t believe it’s been 8 years training with Get Fit NH. When I started the building in Epsom wasn’t even complete and we trained outside in the yard with the chickens. So much has changed in those 8 years.

I started training after meeting Dean and Nancy in a business referral group that I had joined to promote my business Chichester Massage. As a massage therapist their integral training program made sense to me combining cardio, core, strength/resistance exercises to maximize the potential of your muscles. The best way to refer someone to a business is to try it yourself so I decided to give it a go. I did not struggle with maintaining my weight but I became winded very easily and felt pretty weak so my goals where to improve in those areas. I remember being very sore in the beginning but also excited as I noticed my energy increase, endurance and strength develop so everyday activities were easier.

At age 38 I felt like I was in the best shape of my life thanks to Get Fit NH and then I became pregnant. I was worried that I would lose all I had gained but I soon realized it was the best thing to set myself up for success. Despite my age my doctor didn’t consider me “high risk” because of the shape I was in and the training actually prepared my body and the baby for the birth process. I trained until the day before I had my daughter, with modifications of course but I believe that had a huge impact on the ease of my pregnancy and getting back in shape post baby.

These days I struggle with balancing the responsibilities of being a mom, wife and business owner but my main goal is keeping up with my 4 year old and being a good role model for her with healthy eating and exercise. There is no better role model for me than Nancy. The way she “makes it happen” is such an inspiration to me that I truly have no excuse not to. I love the support of the 9 am ladies. Everyone encourages each other and even when training is challenging there is lots of laughter. Get Fit NH has been a wonderful asset to me both personally and professionally. I have been a massage therapist for 19 years and keeping my body strong and healthy has contributed to the longevity of my career. I am so thankful for their support these past 8 years and look forward to training with them for many years to come."

Amy has taken ownership of her well being. She is working through the struggle of career, wife, mom, social activities all while striving to keep her fitness and health. Its not easy. Amy knows and feels the struggles we face. As owner of Chichester Massage she offers all those in the Get Fit NH Family a 10% off massage services. I've taken advantage of her offer and reap the benefits. I am so glad Amy chose and continues to choose Get Fit NH.

Coach Nancy