Basic Barbell 101 is Back!

We just finished up our first 6 week Basic Barbell 101 a couple of weeks ago and we had a blast. We found that many of our student’s learned that they are a  lot stronger than they (and we) thought!

Starting Saturday April 19, 2014 we will be starting the next cycle of Basic Barbell training. This is a 6-week small group training course with a maximum of eight students. You can even take it a second time if you feel like sharpening those basic skills!

Here are the lifts that we focus on in Basic Barbell 101:

• Barbell Squat
• Barbell Bench Press
• Barbell Deadlift

How is it different than my current training with Get Fit NH?

Great question!

• A focused session of barbell training will help get you stronger, which will allow you to increase your intensity and loading in your regular training
• Being able to train harder and pick up more load = better results
• Basic Barbell 101 will help build confidence in your capability which will lead to greater success in regular training program

Should I take Basic Barbell 101?

• Talk to your coach to determine if Basic Barbell 101 is a good fit for you
• In order to participate you must be screened on FMS and cleared of yellow and purple bands
• We will need to evaluate your shoulder stability when considering this training

Enrollment for this intensive 6-week workshop will be limited to 8 athletes (yes I am talking to you!), so don’t delay. The workshop session will run on 6 successive Saturdays starting April 19th through May 24th. Each session will be 1 to 1 1/4 hour in length.

Enroll through MindBody:

• Click here to access the Get Fit NH MindBody site
• Select the “Online Store” tab on the right side of the menu bar
• Select “Workshops”
• Select “Basic Barbell 101”
• Click “Yes”
• Confirm your purchase and select “Check Out”
• Login to your account to complete your purchase. If you have never logged into MindBody the system will help you out. Please let us know if you have any questions.

I look forward to seeing you there!

Basic Barbell 101
Starting Date: 4/19/14
Time: 8:15 AM
Place: Get Fit NH Concord
Cost: $127

Recovery Week Reminder

“Train the athlete as much as necessary, not as much as possible” – Henk Kraaijenof

Good morning Warriors!

What an incredible training cycle we are having. Records are being broken, personal bests are being achieved, and fat is being torched.  We saw over 1000 pounds lost in a 21-day period. You all are amazing!

In a couple weeks the next part of your training plan is being implemented. Yes that’s right, RECOVERY is a specific and integral part of getting better.

The week of March 24th is a full recovery week at Get Fit NH. Those who take this time to deload or unload are the ones who remain injury free and set themselves up for more progress. Those who go their own way tend to suffer – I see it over and over.

We have written extensively on the benefit of recovery over the years, so if you haven’t read them or need a reminder, invest some time to go over these articles – you will be glad you did!

Recovery, Deload, and Getting Better

“I HATE Recovery Weeks!”

Minimum Effective Dose

Recovery Is Where The Magic Happens

Rest, Recover and Regenerate, It’s Not Optional

It’s Time To Sign Up for the 2014 Rock N’ Race

April 1st is the deadline to sign up for the Rock N’ Race if you want a snazzy COLOR team t-shirt, and why wouldn’t you? 🙂

The Rock N’ Race has raised over $3 million for the Payson Center for Cancer Care, with those monies directed toward support programs and services, and financial assistance for cancer patients in need.

Nearly all of us have been touched by cancer, and this year has special meaning for our family as one of our daughters-in-law just lost her mom to cancer. You guys have always come out and supported this great cause, and we expect this year to be no exception! Our goal is to have 75 members and raise $3500 for this worthy and important cause.

For those of you who have never run a 5K, this is the one for you. Tons of energy and loads of fun. This year we have resident running expert and endurance athlete Coach Sarah as our team captain, and rumor has it she is going to be holding a running clinic really soon for all y’all who want to get better. Sweet!

I know May seems like a long ways away, but it will be here before you know it. So head on over and get signed up right now and check it off your list. You don’t really just want a plain white “t” when the rest of the team is getting their color on, do you?

Register Here Now

2104 Merrimack County Savings Rock N’ Race
Thursday May 15th, 2104
6:00pm
State House Plaza, Concord NH

Better Body Workshop: High Performance Hips

I have a few questions for you:

• Do you enjoy running?
• Do you sit a lot during the day?
• Have you ever had knee issues?
• Have you ever had low back pain?
• Have you ever had hip issues?
• Do you know someone who does?

If you answered yes to any of these questions then you (and that someone) need to make an appointment to be at our Healthy Hips Clinic on Wednesday, March 19th.

Your hip is an amazing joint. It (they) is designed to move freely and in just about every direction.

But what if they aren’t all that mobile and “loose”?

The human body is great at compensating, and it going to find a way to move. If the hips are locked up, your body will get the mobility from the joint above (low back) or below (knees) the hips.  This can lead to injury, and that could be the reason your back and knees are aching.

How do you increase hip flexibility?  Just stretch, right?  It is not that simple!  There are actually 9 flexibility factors that we need to address when looking to achieve optimal hip flexibility.  In our Healthy Hips Clinic we will review those factors and work with you on exercises to increase hip flexibility and decrease pain that may have resulted from tight hips. You will want to wear training clothes and be prepared to move.

I look forward to seeing you there!

Coach Erin

Take Action Bonus: Register and submit payment by Wed. March 12th and take $10 off..

High Performance Hips
Place: Get Fit NH Concord
Date: Wednesday March 19th
Time: 5:30pm – 7:00pm
Investment: $25 ($35 after March 12th)

This workshop is open to the public.

Get Fit Games Are Coming

Get Fit Games are back again!

It’s time to set some new records and see what we can do!

We promised that we would do this once a quarter and we are staying true to our word so come out on March 15th and let’s see what you can do.

This is a fabulous way to track your progress.

• If you participated in previous Get Fit Games we highly encourage you to come back and break your personal record.
• If you have never participated, we encourage you to get in on the fun and set your personal record.

Make sure you check out the record boards in both gyms and see what you are shooting for – we hope to see your name up there soon.

Don’t worry if you aren’t currently able to compete in the overall, just come do the events you can.

We do ask that you please do not sign up if you aren’t 100% sure you can be there, as space is limited to 25 (and it only costs 2 hours of your time!)

Looking forward to it!

Place: Get Fit NH Concord
Date: Saturday March 15th
Time: 8:00am to 10:00am
Agenda: Pure Awesomeness!

Do you want to be 21 again?

“The healthy life:  It’s not just about losing the weight; it’s about losing the lifestyle and the mindset that got you there.” – Dr. Steve Marboli

Jenn from 5:00am Concord recently sent me that quote. If you know Jenn’s story, you know you should pay attention.

That quote sums up perfectly “21 Again – PPW for Life”.

“21 Again” is the next phase of the 21-Day Detox Challenge. On March 5^th we will introduce this new program and help you understand more what food can do to help or hinder your health.

Not sure if “21 Again” is for you?

Ask yourself this:

• Do I need help planning your menu, knowing what foods to add back into your day and when?
• Do I need accountability, new recipes, a support group?
• Do I need help on how to best shop for those foods, where to find them, and being cost effective?

Those key questions will all be addressed in “21 Again”.

And if you didn’t do the 21 Day Detox Challenge, can you still be “21 Again”?

Yep, you’ll be able to join in right where everyone else is.

Our main goal for March 5^th is to have each person walk out of the room with a week’s meal plan all done by you. I’ll teach you how to easily make a plan, adjust it, and keep it moving forward to the next week.

This seminar if free and open to the public, so invite your friends, co-workers and family members.

Make It Happen!

Coach Nancy

21 Again Intro Seminar
Date: Wednesday March 5th, 2014
Time: 5:30pm to 7:00pm
Place: Get Fit NH Concord

Basic Barbell 101 Starts January 18th

Update January 6, 2014

We are already getting enrollments for this new training offering, which is phenomenal, but we are also getting some really good questions about the training. Cara asked a question I think many of you may have on your mind; “What are the top benefits of this training? I am working on building strength and muscle, and weight loss. How would this help me exactly? This is all new to me.”

Here was my answer to Cara; “A focused session of Barbell training will help get you stronger, which will allow you to increase your intensity and loading in your regular training. Train harder = more results. An added benefit for ladies is helping them see how strong they really are and what they are capable of doing. For instance after having a bar on your back with some heavy (appropriate for you) load, it won’t be so intimidating to pick up something heavier for a goblet squat. Make sense?”

Well of course it makes sense! And while our group training continues to lead the pack, I can tell you from personal experience while developing and training for this course that my loads have gone up all across the board. It’s a win-win.

We are really excited to get things started on the first workshop series of the New Year!

When we sent out our year end survey, Basic Barbell Training and StrongHER were your 2 most requested workshops. For this first go round we are going to combine the men and the ladies; I am just hoping the ladies don’t put too much of a hurt on you gentlemen! 🙂

Basic Barbell 101 will cover 3 of the 5 main barbell lifts as outlined in Mark Rippetoe’s seminal work “Starting Strength: Basic Barbell Training” – the Squat, Deadlift, and Bench Press. If you would like to get a jump start on barbell training philosophy and technique, you can pick up the Kindle version for less than $10 bucks here on Amazon.

Ladies, don’t shy away from this one. As Coach Meagan reminded us in her excellent article Seven Strength Superstitions Women Believe, stronger is better for the ladies too.

To enroll for this 6-week workshop series you must have been screened with the FMS and be clear of yellow and purple bands. We also will want to evaluate shoulder stability and integrity on an individual basis. If you have any questions about this please let me know.

Enrollment for this intensive 6-week workshop will be limited to 12 athletes (yes I am talking to you!), so don’t delay. The workshop session will run on 6 successive Saturdays starting January 18th through February 22nd. Each session will be 1 hour in length. You will never see this course offered at this low introductory price again, so take action and Make It Happen!

To enroll through MindBody:

• Click here to access your MindBody site
• Select the “Online Store” tab on the right side of the menu bar
• If necessary select “Workshops”
• Select “6-Week Basic Barbell Intro”
• Click “Yes”
• Confirm your purchase and select “Check Out”
• Login to your account to complete your purchase. If you have never logged into MindBody the system will help you out. Please let us know if you have any questions.

I look forward to seeing you Saturday the 18th!

Basic Barbell 101/StrongHER
6-Week Workshop
Starting Date: January 18th
Time: 8:15am – 9:15am
Place: Get Fit NH Concord
Cost: $97

See you there!

Round 2 of the Get Fit Games Is Here – Saturday December 21st

You asked for it, you got it!

It’s time to talk some trash (if you are into that sorta thing) and break some records. A perfect way to both end a great year and kick off recovery week will be to held Saturday December 21st, 8:00am sharp, at Get Fit NH Concord – The Get Fit Games!

Make sure you check out the record boards in both gyms and see what you are shooting for – because records are made to be broke.

Don’t worry if you aren’t currently able to compete in the overall, just come do the events you can.

Once again we will ask you; please don’t sign up if you aren’t 100% sure you can be there, as space is limited to 25.

Looking forward to it!

Place: Get Fit NH Concord
Date: Saturday December 21st
Time: 8:00am to 10:00am
Agenda: Pure Awesomeness!

Death, Taxes and Sleep. Three Things You Have To Do!

You do NOT want to miss this important seminar coming up in just a couple weeks.

Dr. David Picard of the Concord Hospital Medical group has graciously offered to come talk to us about one of his subject areas of expertise – sleep!

The last time I put up a post about the importance of sleep Dr. Picard wrote me with some additional suggestions, and we both thought it would be a great idea to get him on in here.

We have how critical sleep is to a healthy body, recovery and even fat loss many times, but what do you do if sleep is hard to come by? Come find out some reasons, as well as tips and strategies on how to solve your sleep problems. I know I am looking forward to it!

Death, Taxes and Sleep. Three Things You Have To Do!

Location: Get Fit NH Concord
Date: Tuesday December 10th
Time: 7:00pm to 8:30pm

It’s Time To Get Your Jingle On!

Registration is now open for the annual Jingle Bell Run/Walk, and as always it is a can’t miss event! You will want to get your registration in my November 21st to receive a T-Shirt, so go make it happen right now – yes, you!

Get Fit NH has been the #1 fundraising team 2 years in a row, so let’s keep it up!

Chosen as one of the Most Incredible Themed Races, Jingle Bell Run/Walk for Arthritis is a fun and festive way to kick off your holidays by helping others!

Wear a holiday themed costume. Tie jingle bells to your shoelaces. Raise funds to fight arthritis, the nation’s leading cause of disability. Run or walk a 5 kilometer route with your team members and celebrate the season by giving.

Take a look at some pictures of all the fun we had last year, then head on over and register for the Get Fit NH team.

2013 Jingle Bell Run/Walk – Concord, NH
Saturday December 14, 2013
Rundlett Middle School
Registration/Check in at 9:00am
Race Starts at 10:00am