30 Day Challenge Update – Days 8 Through 14

Ok guys, by the time you read this you should be three or four days into the 30 day challenge.

Don’t forget to check out our Facebook page here for daily updates and to tell us how you are doing.

By the way, how are you doing so far?

In order to prepare you for next week, check out the challenges for days 8 through 14, and prepare to win!

January 8: No artificial sweeteners in your drinks

January 9: Eat healthy fats, fish oil, avocado etc.

January 10: Take a multivitamin

January 11: Log your food for the day

January 12: No cheese of any kind today

January 13: Post a recipe to our Facebook Page or email it to your coach

January 14: Plan ones weeks menu

Happy Get Fit NH New Year: What I Learned In 2015

In our training classes we have been talking about resolutions for the new year, and how sometimes reflections on the past year are more useful, or at least a good foundation for the goals we want to achieve in 2016.

As I reflect back on 2015, I wanted to share some things I have learned:

My students teach me as much or more than I teach them

Just this morning I was having a conversation with one of my students on how I could more effectively coach her. It was such a valuable conversation, because no matter how good of a coach I think I am, I have to work hard to be effective with all my clients. The most valuable gift I receive is for a student to help me coach them better.

There are many other lessons you teach me as well. The human body is an amazing creation, but it also breaks in a lot of different ways. We see that with our FMS assessments. Continually sharpening my skills and the skills of our coaches in order to safely and effectively train y’all while keeping injury at bay is challenging and rewarding. That leads me to the next thing I learned this year.

The GFNH system is a really great way to train

Why? Because it is effective over the long term. Coach Dan John says that most of the training year should be reasonable workouts, and I couldn’t agree more. In other words don’t do super hard workouts that leave you trashed all the time. There are days for those, but not every day. Our goal is to make our body better, not struggle to survive training. Gym injuries should be freak accidents, not common occurrences. Injury prevention has always been our number one priority, and the incredibly low injury rate here proves that.

People are the priority and what make GFNH great

It’s not the facilities, the equipment, the amenities, or even the training that make Get Fit NH what it is. While we have a lot of great technology (MyZone, Polar, BioForce HRV, Fit3d to name a few) it is you, the GFNH family, coaches and students alike striving to get better every day, that makes this place so special.

To An Amazing 2016

No one knows what this year will bring. There will be joy and sorrow. Good days and days we might like to forget. We are really only in control of one thing, and that is how we respond to what life throws our way. A word I have grown to respects is the word Resilience. The ability to be resilient in the face of challenges is what allows us to survive and prosper. I strongly feel the battle against the iron, the 100 more meters on the SkiErg, even simply the act of getting up and getting to the gym helps us build the resilience we may need to tap into when life gets hard.

I am so grateful that I get to share the journey with you, no matter where it takes us.

Let’s Make It Happen – Together.

Dean

Get Fit NH Members Perks: Private Family FB Group

We are excited to announce we are adding another benefit to our already spectacular list of perks for choosing to train with Get Fit NH. Yes we are that cool! 🙂

We have created the “Get Fit NH Family Page”, a private page for our current training students where you can not only interact with your coaches and each other, but will have daily and weekly content that will help you get better!

Every Monday thru Friday, we will post articles, recipes, motivational tips and more.

Here’s the weekly lineup:

Challenge Monday

Think About It Tuesday

What’s Cooking Wednesday

Fit Tip Thursday

Three Question Friday

We have a whole year lined up and ready to go, so don’t wait to get on board –  we don’t want you to miss a thing. The very first “Challenge Monday” starts January 4th, so don’t delay.

**Get Fit NH Members Only** head on over to http://bit.ly/getfitnhfamily and request to be added today! 🙂

30 Challenges In 30 Days Starts Friday

If you need to catch up on what the challenge is all about, click here

As promised, here are the first seven days of challenges, in plenty of time for you to prepare. Invite your friends to do it with you, the more the merrier!

Don’t forget to post on the Facebook Page Here when you are done!

January 1: Drink a minimum of 64 ounces of water

January 2: Don’t eat after dinner

January 3: Eat 5 servings of veggies

January 4: Do not eat anything out of a box, bag or can

January 5: Eat at least 20 grams of lean protein at 3 meals

January 6: Take a picture of your breakfast and post it on our Facebook Page or email it to your coach

January 7: Prep your food today for tomorrow

Merry Christmas from Get Fit NH

“Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord.” – Luke 2:10-11

January Fitness Challenge: C2 Virtual Team Challenge 2016

Get ready to start rocking those SkiErgs this January!

The annual Concept2 “Virtual Team Challenge” starts January 1st, and we have already had some of y’all asking to get on board! The challenge is to row or ski as many meters as we can as a team between January 1st and January 31st 2106. For those of you who are new to these challenges, let’s just say that Get Fit NH absolutely ROCKS the SkiErg only category – I can’t remember the last time we got beat on one of these, but we need your help to stay ahead of the world-wide pack!

Here’s how to participate. If you need some help, just ask a coach and we will get you hooked up:

1. If you do not have a Concept2 logbook, create one here. (If you already have an account skip to step 2)
2. Join our team – “Get Fit NH” – by clicking here. 
3. On the Team Page in the “Next Challenge” section, select “Join Team Challenge” and you are good to go!
4. Starting January 1st get your SkiErg on!

Get complete details for the challenge by clicking here.

Let’s Make It Happen!

Bonus Spotlight for the End of the Year

Hello, ladies and gentlemen of Get Fit NH. It’s finally time for me to throw my hat into the ring and shine the spotlight on a deserving student. I decided to write my first spotlight on Kristin Wolfe. Before I talk about why she has earned this honor, I’ll let you read about Kristin’s experience with us in her own words:

“I chose GFNH because I wanted and needed to exercise differently; something other than going to a big box gym. That was just not motivating enough and I wasn’t getting the results I wanted by relying on myself to get me there and challenge myself each and every time. When I first started at GFNH, those first few months were difficult. I was overweight and sluggish, I was sore all of the time, I wondered if I would ever be able to go up and down stairs normally again or put on my jacket without wincing. I worried about not being able to execute the exercises correctly and effectively, I felt very uncoordinated and uncomfortable being there. But as I became a little stronger and with the unwavering support and guidance from Dean, within 6 months I could notice a big difference in how I carried myself both in and outside of GFNH. The constant soreness subsided and I looked forward to going to training rather than dreading it. I have lost and kept off 20 lbs.
          I have definitely become physically stronger over the years (yes, I am approaching my 6-year mark!) but I have also gained a considerable amount of self-confidence. Now I feel as though I could take on almost any challenge (BRING IT!), whether it be physical or mental. I try not to let the exercise beat me, don’t let it win, complete the challenge and be ready to face the next one. I dig deep for the “bring it on!” attitude and try to push through anything you guys throw at me. It’s a 180-degree attitude from when I first started. I came to training without the confidence to look the challenge in the eye, even shied away from it; now I come ready to face the challenge head on and hopefully kick its butt! I entered my first 5k road race a year and half after starting at GFNH and was so proud of myself to be able to run the entire thing in less than 30 minutes. That was quite a feat for me! I enter at least 1 per year now. I could barely do 1 push-up from my knees when I started and now I can crank out 34 in 3 minutes!
          We have horses and I don’t have to worry about being able to hoist 50lb grain bags or hay bales or awkward bales of shavings. I know I am strong enough to do it without a problem. I have a 10 year old daughter who enjoys being active and I am able to keep up and even surpass her activity level now. Over the next few years my family and I plan on hiking all of the 4,000 footers in NH and I am confident I can do it. I am still chasing that pre-pregnancy weight number on the scale, despite how unreasonable it may seem and in the back of my mind I know it is just a number and truly means nothing. I’d just like to see it one more time! Sometimes it’s not easy to take care of myself. Juggling the responsibilities of working full-time and being a mom can make it hard to manage time for myself (ie: getting to training) and ultimately I will sacrifice myself (ie: not getting to training) to be there for them.
          I still struggle with my willpower at times, carbs are the devil and I am so much better off without them. The nutritional guidance we get at GFNH is priceless. I have learned an immeasurable amount from Dean and Nancy through their seminars and constant preaching. I have learned how to eat better (no, I am not perfect by any means) and cleaner and how to actually read an ingredient label! The way I cook and even grocery shop is forever changed. While I have made considerable progress since my enrollment at GFNH, I never stop pushing myself. I want to do better, I want to do more. I want to lift more weight, get in more reps and advance to the next resistance band. I beat myself up when I don’t or can’t accomplish what I set out to do but that just makes me stronger and makes me attack it even harder next time. My time at GFNH has had such positive impacts on many aspects of my life, how do I thank someone enough for that? I can’t.”

I am at somewhat of a disadvantage here because I have only been here for the last year. I wasn’t able to see the beginning of Kristin’s journey. What I can tell you is that since day one I have been impressed with her effort day in and day out. I have always said I would take heart over talent in any situation. In my opinion, it’s the person who works the hardest day in and day out that deserves the praise and the accolades. Ironically, it is often those who work the hardest and have the most heart that achieve what they set out to. When it comes to heart, I don’t look much further than her, because she has it in spades. Keep up the hard work, Kristin!!

-Coach Adam

Recipes from our Christmas Party

We all had a great time celebrating the holidays with you this past Saturday and we hope it was just as fun for you! Thank you to everyone who came out and made it a great day. Many of you asked for the delicious recipes that Coach Nancy made with the help of her Master Chefs, Kim and Doreen. Well, you asked and you shall receive! Below are all the recipes that we enjoyed at the party.

Omelet Muffins Christmas Party Style

20 eggs scrambled
1 pound of browned pork breakfast sausage, drained
Veggies of choice – see the variations we enjoyed below

Grease 10×13 pan with coconut oil. See variations below for veggie choices and directions.

Onion, Pepper, Mushroom Omelet –
Use all frozen veggies and add those to the pan first. Next, add sausage and mix gently, then pour eggs on top and bake about an hour or until set.

Onion, Pepper, and Spinach Omelet –  
Use all frozen veggies and put those in the pan first. Then, add sausage, pour on eggs last and bake an hour or until set.

Onion, Mixed Peppers, Broccoli Omelet –
Love those frozen veggies – put one bag of each in pan, add in sausage and the 20 eggs you have scrambled. Bake for about an hour.

Onion, Mixed Peppers, Asparagus Omelet –
All the frozen veggies go on the bottom of the pan and then the sausage and eggs follow before you bake it for about an hour.

Individual Omelet Muffins

Coconut oil or paper muffin liners
8 eggs
1/8 cup water
1/2 lb chicken or sausage, cooked and cut or crumbled into small pieces
2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion recommended, but use whatever is on hand)
1/4 tsp salt
1/8 tsp ground pepper

Preheat oven to 350 degrees. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1″ of water so they do not scorch while baking.

Beat the eggs in a medium bowl, then add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.

Chicken Salad with Cucumber and Melon

1 pound cooked chicken, chopped
½ cup diced cantaloupe or honeydew melon
½ cup finely chopped cucumber
½ cup finely chopped tomato
2 tablespoons lime juice
1½ teaspoons orange juice
1 teaspoon light olive oil
1 tablespoon cilantro
Pinch of pepper

Combine lime juice, orange juice, olive oil, cilantro and pepper in a jar and shake to combine. Mix everything else in a large bowl. Drizzle with dressing and toss ingredients to coat everything.

Sweet Potato Hash

2 tablespoons bacon fat or coconut oil
2 medium sweet potatoes
1 large onion, diced
1 pound ground breakfast sausage
2 medium apples, peeled and diced

In a large skillet, heat bacon fat or coconut oil. Sauté the sweet potatoes and onion stirring frequently until the potatoes are soft. Add the sausage and continue to stir until the sausage is browned. Add in the apple and cook until soft. Season with salt and pepper.

Christmas Ham

1 cup brown mustard
½ cup homemade mayonnaise
2 tablespoons garlic, chopped fine
1 smoked ham

Preheat oven 300 degrees. Combine all ingredients except ham in a bowl and mix well. Place the ham in a roasting pan and generously put mustard mixture all over the ham. For each pound of ham, bake for 15 minutes.

January 30 Challenges in 30 Days

Instead of doing the “resolution thing”, we are going to be refocusing going into 2016 with “30 Challenge in 30 Days”.

Don’t go nuts with a resolution you may or may not keep (8% do, 92% don’t), set yourself up for success in the new year by taking some small steps on a daily basis that will add up to some big progress by the end of January.

Here’s how it works:

Each day starting on January 1st we will post a new challenge for you on our Facebook Page here: https://www.facebook.com/getfitnh

After you complete the challenge post that you completed the challenge and if required how you made it happen.

Since some of the challenges require you a little preparation or forethought, we will post the next few days ahead of time here on the blog to help you out. I assure you that every single one of these things is something you can do, and when you do them your body will thank you that you did!

The first 7 days of challenges will be posted here on the blog on Monday December 28th, so you have plenty of time to prepare.

Let’s Make It Happen!

One more spotlight for the year

The spotlight is shining bright on the one and only Mama B! That’s right- Coach Meagan’s mom- Lisa Baron! Since joining Get Fit NH just over a year ago I have had the opportunity to watch my mother’s body, mood, and health change drastically. She is leaner than I have ever remembered, stronger than I have ever seen her and HAPPY with her results. I am so proud of my mom and I am so glad she took a leap of faith and walked through the doors. Here is what she has to say about her journey.

“I chose to check out Get Fit NH. because I was desperate to work out again- but NOT get hurt again. I needed real coaching plus I was encouraged by a certain daughter/coach! After my first two weeks I learned how much I missed group training. I found both the coaches and the clients to be so supportive. I had done kickboxing when my kids were younger and tried working with a trainer at Planet Fitness a few years ago, but both lead me to injury. My main concern was protecting my back. I had tried a whole year of seeing a chiropractor religiously and had no luck. Massage therapy was incredibly helpful, but unrealistic to keep up with treatment financially. I love Get Fit NH because I have had great results. I feel great. Even when my shoulder was “frozen” I never missed a training session. I was very grateful for all of the modifications that the coaches provided. Since starting Get Fit NH I have lost over 25 pounds and have successfully kept it off. The results were slow at first, but after my first 21 day detox and changing my eating habits the results came quick! After years of Prilosec and Tums I have not had to take either since the first detox- what a discovery that was! My one regret is that I did not keep track of inches- I know I have lost there because I am definitely down a few sizes”

There you have it. Another story of real life results. Here is my tip for you- it took me a couple of years to talk my mom into walking through the doors of Get Fit NH. She had a lot of excuses NOT to join (time, money, distance…) I didn’t give up, because I am confident that what we do here actively creates happy and healthy! What more could I want for the people I love? Who have you given up on? Spread the word. Help us create happy and healthy- together we can save lives!

-Coach Meagan