Category Archives for "Exercise & Training"

Charity Training for Fellowship Housing Opportunities is Coming to Get Fit NH

Having a presence and being active in our community is VERY important to us here at Get Fit NH. We know together we can make a big difference and that is why we choose to host a charity training each quarter. We are lucky enough to train some fine individuals who work hard for these non-profit organizations and Fellowship Housing Opportunities has an advocate right here at this gym! 

She asked us if we would be willing to host a charity training on their behalf and we were more than happy to make a difference for this amazing organization. 

We are going to shake up this charity training, though! We usually host these trainings in the morning on a Saturday, but this time, given the nature of this organization, we decided to do a sunset training and call it "Get Fit NH Helping Concord Get Out of the Darkness"

Mark your calendars for Saturday, August 3, 2019 at 8PM! This will (weather permitting) be an OUTDOOR training! Friends and Family are welcome and we would ask for a donation of $10.

Here is some more information about Fellowship Housing Opportunities for the advocate herself!

Fellowship Housing Opportunities Inc., founded in 1966, is a private nonprofit organization located in
downtown Concord, NH. We are dedicated to promoting recovery from mental illness as a provider of high quality, affordable housing and client-centered behavioral services. Our mission is to “Provide decent, safe, affordable housing with support to members of our community who live with a mental illness. We envision a community in which people with mental illness are able to manage daily lives, be good neighbors, access resources, and find acceptance”.


Fellowship Housing Opportunities owns and maintains and manages seven multi-family properties in Concord, NH all within walking distance of downtown. These seven properties allow us to provide needed housing for over 60 individuals. Three of our independent apartment properties are subsidized by the Department of Housing and Urban Development (HUD) which allows our tenants to receive government assistance in paying their rent. Our tenants receive on average about $900 a month for their disability payments. Very difficult to live in Concord on $900 a month.


Tenants in these apartments only pay 30% of their income for rent. Our three remaining independent properties are unsubsidized but housing vouchers (Section 8) are accepted and rents are below fair market value. Our seventh property is a 24-hour staffed, licensed community residence that is also subsidized by HUD. This residence houses twelve individuals who require 24-hour assistance in caring for themselves and managing their medications. Residents in this home are learning how to care for themselves and their home, how to shop for needed supplies and how to interact appropriately in public in the hopes that they will someday be able to move into one of our independent apartments where they can live with or without assistance from our staff.


Your donation to Fellowship Housing Opportunities will help us continue to provide affordable housing options to people in need in Concord and beyond. Our goal is to expand our reach in the next few years by purchasing additional properties so we will be able to help even more people.

Performance Health is Coming to Get Fit NH for a Body, Active, Mobility Class

We are so excited to bring Sarah Coulombe to Get Fit NH for a very personal and focused mobility class. Sarah is a Physical Therapist at our our favorite Chiropractic Office, Performance Health. She has helped many of our clients and Coach Adam battle some serious, chronic pain. I asked her to do a write up about the class she will be offering and her and Coach Adam took it one step further and included a video! This class will be held at Get Fit NH on Wednesday mornings from 7:30-8:30AM. Payment will be handled through Performance Health NOT Get Fit NH. So you can choose to call them and pay via credit card or write them a check directly! Here are the details from Sarah herself!

Body. Active. Mobility. B.A.M. Course

Do you wish you had more mobility and flexibility? Do you constantly feel stiff and immobile? Or do you feel very unsteady like you don’t have control over your own body? The purpose of this course is to increase body awareness through active mobility using body weight exercises and minimal equipment. Learn your joint limitations and how to best promote optimal movement and health of your joints. 

Come join Sarah Coulombe, a Physical Therapist from Performance Health as a guest instructor to bring you this unique 6-week body control class. The class is based on recent course work including Functional Range Control and Kinstretch. Due to her background as a Physical Therapist and Certified Functional Strength Coach, she can help you reach your goals!

A free introduction class will be taking place on July 24th from 7:30-8:30am at Get Fit NH. Each class builds on the previous.  If you would like to continue with the 6-week course, you will have the opportunity to register for the final 5 sessions on July 24th.  The classes will be held each Wednesday from 7:30-8:30am from July 31st - August 28th. Cost for the 6-week course is $130.  

Autism Fitness is Coming to Get Fit NH

It is my absolute pleasure to introduce Mae Lynn and her son Henry to you. Mae Lynn came to me a few months ago confessing her hopes and dreams to change the community of adults with Autism. Her passion and drive is truly inspiring and contagious, I just couldn't say no! I am going to let Mae Lynn share in her words the really exciting news...

My full time job for decades has been to make the best life I can for my son, Henry, 23. Because there is seemingly no place in the real world for those with autism once they leave school, his life is a lonely one, and I know he isn’t the only one. So I’ve been working hard to try to think of ways to include adults with autism in the community. I’ve discovered since Henry left the school system that there is a very big difference between being “in the community” and “included in the community.” Henry and I are out and about all the time. But there might as well be a giant bubble around us for all we are actually part of anything.

My dream is to eventually create a place where people like Henry can feel included. My gym, Get Fit NH, has always been that for me: a home away from home where people know me, look forward to seeing me, and genuinely care about me. Wouldn’t it be wonderful if Henry and others like him could have the same experience?

I believe that people with autism cannot be included if their fundamental differences are not understood and accounted for. I’m happy and proud to say that I became a Certified Autism Fitness Professional this past November. This means that I am qualified to develop and provide fitness programs that are appropriate and empowering for individuals on the autism spectrum. The Autism Fitness approach uniquely takes into account the physical, adaptive, and cognitive deficits present in ASD. 

Fitness and physical activity should be fun, accessible, effective, and not overwhelming. I have learned that there are concepts and activities that work enormously well for athletes with autism. I’m thrilled to announce that the first step to making my dream happen is in the works. On November 2 at 9am at Get Fit NH I will be presenting “Try This @ Home” - a workshop for parents and caregivers of individuals on the Autism Spectrum. This workshop will be an introduction to the unique ABA-based Autism Fitness approach. At this workshop, proactive parents and caregivers can learn how to set up an environment for their athlete to achieve success in physical fitness. Believe me, your athlete will surprise you! I have been working with Henry for a few months now and his swim coach and physical therapist both commented on how much stronger he is.

As if that isn’t exciting enough, in January 2020, Eric Chessen himself, founder of Autism Fitness, will present a weekend-long Autism Fitness Level 1 Certification right here at Get Fit NH. This training is for fitness professionals, physical therapists, educators, anyone who is currently bringing physical fitness to the autism population. Autism Fitness education provides adaptive programming solutions that will enable support professionals to deliver fitness programming to anyone with developmental deficits to create powerful daily living outcomes that last a lifetime. 

Join us! We are going to build a team of professionals first here at Get Fit NH and hopefully all over our state who “get” athletes with autism. The lives of those with autism and their families, as well as the community in general, will be better for it.

To register, click the links below.

Free Try This @ Home Workshop November 2, 2019 9am-12pm - Click here to register

Autism Fitness Level 1 Certification January 18-19, 2020 9:30am-5:30pm - Click here to register

6 Week Golf and Slow Pitch Softball Workshop at Get Fit NH

Starting  Saturday, June 15, 2019 for 6 weeks Get Fit NH will be hosting an hour session all about golf and slow pitch softball to get players ready to hit the course and field this summer! 

What is the class all about?

This class will help in several key aspects regarding these two sports.  Firstly mobility and flexibility specific to these sports to help decrease risk of injury while playing.  Secondly working on rotational control and power, a.k.a hit the ball farther and have more control for both.  

What types of exercise will be we doing?

Mobility work along with power work using things like medicine balls, bands, and occasionally weights in order to compliment what you already do in training.  This will allow for a more focused time to work teaching power and safety during rotational exercises (i.e. swinging a club or a bat).

Will this put me over the top if I’m already training 4 days a week?

No, with this being a less intense and a more focused hour of training. It should not put you in a position to increase risk of injury.  

Is this only open to Get Fit NH clients?

No, however due to the nature of the class it is going to be capped at 20 participants so hurry and reserve your spot!

When? Where? And How much?

  • 7am-8am every Saturday morning for 6 weeks beginning 6/15/2019
    • Due to recovery week this will exclude 7/6/2019
  • At Get Fit NH
    • 287 South Main Street, Concord, NH
  • $99 for the entire 6 weeks

If I have any questions who should I contact?

Coach Adam Gray

Adam@getfitnh.com

Where do I sign up to reserve my spot?

Right Here

Rock n’ Race Schedule Change and Charity Training

 On Saturday, May 11, 2019 we will host a charity training to support our Rock n' Race Team, Get Fit NH & Beat Cancer. Proceeds from this event go to the Payson Center right here in Concord. To read extensively on where the money from the Rock n' Race goes check out this link.

We have all been impacted by cancer and this cause deserves our support. If you can't get out there and walk or run with us then come on down to our charity training on May 11th at 8AM. Your friends and family are more than welcome to join us. The cost for this event is $10 and we will put all funds toward our team. The Rock n' Race is Thursday, May 16th at 6PM. If you have not joined our team yet you can do so right here (Get Fit NH & Beat Cancer is our team name)

Mark your calendar for these events and the changes to our schedule! 

We will be CLOSED for training that night. We will be open for training in the morning on Thursday, May 16th. We will be OPEN Wednesday, May 15th for all EVENING trainings ONLY so that those who are unable to participate in the event do not miss a night of training 

Thank you for understanding and for your support. Let's make it happen,

Coach Meagan

Do you want to win a kayak, paddle board or a new grill? Because we want to give you one.

We are going to be giving away one of those things on June 1st! Your chance to win is pretty easy. Talk to your friends, family, co-workers about Get Fit NH. Share our Facebook video on your page. If you refer someone to us in April or May and they sign up we will put your name into a drawing to win and when you win you will get to choose what you want us to buy you....pretty cool, huh?

It is April 4th, so we are a little late to posting this idea (it came to me in the middle of the night last night, always keep a notebook next to your bed!) so with that being said anyone who currently has friends or family in trial and have not signed up yet we will absolutely include your name in the drawing! 

But the prizes go even deeper than this! We will also put whoever you referred into a drawing and pick that name on June 1st as well. They will have an opportunity to win a new pair of training shoes or a $50 gift card to Under Armor. EVERYBODY WINS!

So if you have Facebook and you haven't liked our public Get Fit NH page then start there by clicking here and share our video! Start checking in so your friends can fully understand just why you are so awesome! I am super excited to buy you and your friends stuff!

Let the games begin,

Coach Meagan

Relative And Absolute.

Push ups, pull ups and fat loss, oh my!

I think we can all agree that push ups and pull ups are hard…..really hard. A common goal I hear when students begin training with us is, “I want to be able to do a chin up” or “I want to be able to do a push up.”

I have been lucky to see hundreds of students meet these goals over the past 5 years. It is one of the coolest things to see as a coach!

So let’s talk about each of these and come up with 3 ways you can get better at them this year

Push ups

  1. If you are a fat loss student then step one to being able to do a push up is to lose the fat. How do I lose fat, you ask? Food, it’s all about the food. We can help you get a better relationship with food so you                                                                     can lose the fat so you are able to push your                                                    bodyweight up and down. We offer a ton of nutrition coaching- talk to us!

  2. Learn to keep your body TIGHT. When we coach you to bring your toes and knees together and squeeze your cheeks it is not because we are knit picky. It is because to be able to push yourself from the floor and get your body to talk to each other from the head down to the toes you need to keep your whole body tight. If you can teach yourself to keep your body that tight during all of your training- squats, deadlifts, swing, planks, etc then it will become a more natural feeling

  3. Working on your trunk stability. Let us teach you about rolling patterns (or see it for yourself on our website!) Practice perfect reps. Be PATIENT Be CONSISTENT and STOP telling yourself you’ll never be able to do it.

Pull ups

  1. Same as the push ups. If you are a fat loss student then you need to lose the fat before you can get your chin over the bar. I’ll address relative strength in a moment

  2. Hollow body holds. We’ve been working on them in training. Do them regularly. Do them right. We talked above about keeping your body tight. This is the same thing for a pull up.

  3. Hang on the bar. In order to get your chin over the bar you have to first be able to hang on the bar. If you keep your body tight and just hang on the bar I can STILL help you get strong. If you lose the fat and you are strong, you will pull your chin over the bar

Here is a little education for you…

Relative strength-  is the amount of strength to body size, or how strong you are for your size. This reflects a person's ability to control or move their body with no more weight than their own. Think push ups and pull ups for repetition.

Absolute strength-  is the maximum amount of force exerted, regardless of muscle or body size. Think heavy deadlifts and heavy squats. If I am 140 pounds and I can lift 225 pounds off of the ground then I am stronger than someone who is 215 pounds and can lift 300 pounds off of the ground because I am able to lift 1.5 times my body weight but the other person can only lift 1.3 time their body weight.

There are many ways to prove you are strong, but relative strength proves you are strong AND lean.

Coach Meagan

Get Fit NH is CLOSED for all afternoon and evening training and kettlebell class tomorrow morning

Good afternoon, 


It is supposed to be awfully blizzardy here in New Hampshire this afternoon and evening. We are hoping Mother Nature saves the rest of these storms for Wednesday's and weekends. This afternoon and evening we are closed for your safety and ours. We sincerely appreciate your understanding. Snow days do not take away from perfect attendance!

I realize it has not started snowing just yet, but when everything else around us is cancelling their evening activities it only makes sense that we take that same caution for you and my fabulous team!

Stuck Inside? - Do This!

1) Spend some time on a foam roller, doing your correctives, and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out! 

Training Options Here! If you don't know what you are doing - don't do it.  

No Band, no problem try this training - click here

Have a band at home? Try this "vacation training." Just pretend you are somewhere tropical -   click here

Happy shoveling this evening and tomorrow 🙂

The Get Fit NH Team 

1 2 3 19