Now, maybe when looking at that title you probably had one of two thoughts, either “what the heck is he talking about” or “WAIT THERE'S A PAUSE BUTTON!?!!”. Hopefully it was the former, not the latter. We as humans always look to solve puzzles and plan things accordingly. What do I mean by that? Well… work is going haywire, Billy-bob and Suzie-Q both need to be at hockey and soccer practice on opposite sides of town at the same time, and someone has to get home to let the dog out...and if you are a family member at Get Fit NH, you also have to make your training today. So, we as humans try to put everything into its own category. We look at when kids’ seasons will end and we look at when projects will be done at work, and “that’s when I’m going to start eating right” or “that’s when I’m going to get back to training”.

Here’s the somewhat depressing, but completely honest answer…ITS NEVER GOING AWAY ENTIRELY!!! 3 months down the road when you expected everything to get easier, other things have cropped up and you have spent the last 3 months not caring about yourself without that magical open period finally showing itself.

That’s why this next part is important. No matter how much free time you think you will have coming up, in today’s world I think we can all agree we never end up with as much as we expected. That’s why it’s even more important to keep moving. You CANNOT hit the pause button. Life will always throw obstacles your way but you can never just all together stop eating right and exercising.

Think about it like a bike, you go on a long bike ride, lots of big hills and the like. Which option is going to get you to your destination (or your goal) more quickly?

• Option 1: You keep the bike on its highest gear and every time you get too winded, you stop and wait to completely catch your breath.
• Option 2: You start to get winded and instead of stopping, you just drop to a lower gear. You can take a breath but you are still moving towards your destination. Then once you catch your breath again, you go back up to the higher gear.

Option 1 is you hitting the pause button. It’s you saying “I’m putting it over there in the corner until I have time to even think about it”. Option 2 is where you want to be. Is it as easy as option 1? No, of course not, but you have goals you want to achieve and you WILL NOT get there if you hit the pause button every time things get hectic. Life isn’t like a movie where if you pause you can come back and just pick up where you left off. During that time you put it in the corner, you will have fallen further from your goal and will be even more reluctant to start again.

Don't hit pause, and keep making it happen,
Coach Adam

You've already seen Rita in the spotlight last week, and now her daughter Jess is shining, too!

I asked Jess to write something up, because it has been AMAZING to watch her transform on so many levels. Her confidence, her attitude, her commitment, and her form (just to name a few) have come a very long way in a pretty short time. I cannot imagine NOT having her and her mother Rita in our 5:30 training hour. She is consistently on the perfect attendance poster. She lifts heavy every time and she makes those around her smile. It has been an absolute joy to coach Jess. Proud would be an understatement to describe my feelings about her performance. Here is what she has to say...

Jess and her mom Rita winning our "Best Mother-Daughter Accountability" award!

1. What was your absolute biggest challenge prior to starting at Get Fit NH?

I had two really big challenges before before I started with Get Fit. The first one was staying committed with what I was doing; I'd go to the the gym for a few months straight and eat really well and then completely fall right off the wagon. I think one of the reasons because of that was that I was doing it alone. My second biggest challenge was that when I was at the gym I was to intimidated to go weight section of the gym. I knew that it was an important part to working out but seeing all those buff dudes working out made me really self conscious.

2. What changed after starting?

All of that! I feel that having my mom going through this with helps big time. When I'm having a hard time getting motivated, she's always there to get me going and vice versa. Its also nice knowing that everyone one who goes to Get Fit is there for the same reason and probably has felt the same way at the gym.

3. What specific results can you share?

I've been feeling so much better! The best result is that I sleep so amazingly now. Before I would sleep so inconsistently that I'd wake up exhausted.

4. What would you say to somebody on the fence about starting?

I'd say that going to Get Fit has been the best money I've ever invested on myself. The atmosphere is so welcoming and everyone is incredibly friendly. The coaches are always there for you and make sure that you're doing exercises properly. They're so encouraging and want to see you reach your full potential. I absolutely love it here and everything about it.

5. What has kept you coming back all these months?

When I found out about Get Fit from my mom it couldn't have come at a better time. I had just lost someone incredibly close to me to suicide and Get Fit has be an amazing outlet for what I went through. I'm now focused on becoming the best possible version of myself and Get Fit is definitely helping me take steps in that direction.​

Here is another thing I love about Jess. She is in her 20's so she is younger than our typical student, but SHE GETS IT! She is setting herself for up for success so young by investing in herself and finding a way to make it happen. I am so so so thankful that Jess (and Rita) came to Get Fit NH. Keep making it happen, ladies! ​

-Coach Meagan

Since today is Friday, I thought I'd share why training on Fridays is so important!

1. Mentality - Probably the most important part of why training is important is the mentality, or the mental strength, that is required to do so. On the flip side, it’s important to avoid the bad habits you’re reinforcing to yourself if you skip it. I’m not talking about skipping one Friday if something comes up and you just can’t make it. I am talking about Fridays upon Fridays of skipping. It teaches, even if its just subconsciously, that it’s okay to not finish what you start, that after three days of training “okay, close enough” is acceptable. That is a dangerous sentiment to have. It’s the same as taking the opportunity to do 21 days of clean eating and on day 20 saying, “Well, I made it 20 days, how big of a difference is 1 day going to make?”. Nutritionally and training wise, maybe not much…at first. However, it’s a slippery slope. At first, it’s just one week. Then the next week you think, “I skipped Friday and felt fine, I don’t really feel like going this week either”… then the trend continues. Missing one class might not have a huge impact on training, but if that trend continues, that’s 4 classes a month and 48 classes a year. Don’t give yourself an excuse to not finish what you started. It starts with one thing, but we are all humans - if we give ourselves an inch, we will take a mile. It may start with training, but before you know it it’s bleeding over into nutrition and general life responsibilities.

2. Training Results - The programming at Get Fit NH is designed to affect your system in different ways to elicit an overall training response. Many of you already know this, but training is written as 2 days of metabolic work (most closely resembling cardiovascular training) and 2 days of strength work each week. That means that the training is written to work as a whole, balanced program over a week’s span, so missing a Friday leads to an unbalanced week of training. For the best training effect, we have to take advantage of all of it. Can you really tell me that missing 48 trainings in a year wont effect you?

3. Accomplishment - Its no secret that Friday's trainings are challenging, and on Friday you are tired, stressed, and ready to end your week as soon as possible. The sense of accomplishment you will feel after making sure you gave it your absolute all and saw the week through to the end will be great.

Fridays are important, too! Don’t give yourself an excuse, because it probably will not stop there.

-Coach Adam

Alison Timmins-Ordway takes the spotlight today. I asked her to share her story, because I find it refreshing to see a student come in and embrace the atmosphere, soak up the education, bring a positive attitude, pick up heavy stuff and work hard every single training session. Oh, and she does it with a smile on her face. Alison has an unbelievably uplifting and contagious personality. One of the first things I noticed about Alison was that she wasn't afraid to pick up heavy stuff and she puts 100% into every exercise for every second. She has been training with us for less than 6 months and here is what she has to say about her experience so far.

Alison is pictured on the far right earning her "I survived" shirt!

My biggest challenge prior to joining Get Fit NH was getting back to a routine of fitting in the exercise and the expense. But after I took advantage of the two weeks free, I knew instantly I was joining!

The atmosphere, coaches and people make the gym inviting. I have lost about nine pounds in a little over a month (gained some back with the holidays) and look forward to my morning work outs every day!

I would tell anyone on the fence about joining, that this gym is amazing! The heart rate monitors are a great tool, the accountability emails if you don't make a class make you know you were missed. And everyone is included in events in and outside of the gym when they are happening. No one is left out. Also the private scanning machine is amazing technology that keep me in check. The challenges that are done periodically are so helpful. I feel like I'm always learning something related to food or exercise by the Get Fit NH Facebook page and coaches. And the incentives (swag) is always fun to earn! What keeps me coming back is the coaches being educated at what they do, the group of people who attend the classes I go to and the exercises make me feel so good each day. Get Fit NH has been a great find! I wish I started long ago.

There you have it. Real person. Real results. Take advantage of the tools and education, work hard, lift heavy, smile and encourage others....it could change your life. Thank you Alison for taking the time to share your story and thank you for being a positive part of my day!

Keep making it happen,
Coach Meagan

This is week #2 of special requests!

Certifications are a great thing to add to our tool box. We are required to continue our education in order to keep our certifications. It is crucial to do so in a field that is constantly changing and no scenario is the same. The different certifications teach us how to coach different situations, different age groups and in different ways. The training certifications are important and the nutrition piece is just as important. I will go down the list for each coach and list their education/certification background.

Dean

Dean Carlson is a Level 2 Certified Precision Nutrition Master Coach, a Certified Functional Aging Specialist through The Functional Aging Institute, and a Level 2 Youth Conditioning Specialist with the International Youth Conditioning Association. He also holds instructor certifications with TRX, Kettlebell Athletics, and Training for Warriors.

Dean is the master program designer which is why you are constantly learning new exercises and finding new ways to challenge your body. The Precision Nutrition certification is the top level nutrition certification in the industry. The course was one year long and covered everything from biochemistry to coaching specific scenarios to the why’s to case studies. Him and Nancy both completed this certification.

Nancy

Nancy Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association, a Level 1 Youth Conditioning Specialist with the International Youth Conditioning Association, and is a Level 2 Certified Precision Nutrition Master coach.

Meagan

Meagan Sbat holds an Associates in Exercise Science, and is a Certified Fitness Trainer, Specialist in Fitness Nutrition, Youth Fitness 1, Certified Strength and Conditioning Coach and Specialist in Senior Fitness with the International Sport Sciences Association. She is currently working on Precision Nutrition Level 1.

Adam

Adam Gray holds a Bachelors Degree in Exercise Science from Plymouth State University and is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.

Cari

Cari O'Shea holds a Bachelors Degree in Exercise Science from the University of Massachusetts at Lowell, and is a Certified Personal Trainer through the American College of Sports Medicine.

Kristen

Kristen Chulada is a Registered Dietitian and licensed in the state of New Hampshire. She graduated from the University of New Hampshire with a Bachelor’s of Science in Nutrition and completed her Dietetic Internship through the University of Massachusetts, Amherst. She is also a Certified Personal Trainer with the American College of Sports Medicine.

I hope this helps clear up your coaches background. We each have a very different personal story which led us to coaching. I encourage you to read our bios if you have not done so already!
-Coach Meagan

Anna LeBrun has been a part of our Athlete Academy for a little over a month now, but has been a member of Get Fit for much longer. Below are some of her short but sweet explanations of why she chose Get Fit and what she has accomplished.

"I wanted to start athlete academy this year because I wanted to improve my athleticism and I also really enjoyed it when I've been part of it in the past.

I play softball and field hockey. In softball I'm a catcher and middle infielder, and in field hockey I'm a defender and a midfielder.

Since starting at Athlete Academy, I have noticed that I am more mindful about how to keep myself healthy and try to prevent injuries. I've also noticed that I've gotten stronger in the time I've been there.

My favorite part of Athlete Academy is setting small goals and the feeling when I reach those goals. I like watching my progress and seeing my improvement. I love how the coach and the others are motivating and supportive."

I remember when I first started working here how awesome it was having Anna in class, someone who always works extremely hard, loves a challenge, is extremely positive and is always accepting of new ways she can get better. She has brought that same positive attitude, friendliness, and competitive drive to Athlete Academy and I am extremely impressed with how much she has accomplished and how hard she works every single time she comes in. Great Job, Anna, and keep it up!

-Coach Adam

You know what spirit week is, right? My teacher friends are probably super familiar with this and parents too! 

The kids always get all the fun of spirit week so let's share some of that fun as BIG kids. The week before recovery week, everyone's favorite week, we are getting in the CHRISTMAS spirit! You won't want to be the one who comes in with no spirit. Coach Dean is getting in on the fun and incorporating the spirit into training! It's going to be a week to remember, so don't miss out...

Merry Monday (December 19): Find your antlers, santa hats, elf ear, etc and put it on! We are looking to get our HEAD in the game on Monday! If it's festive and it goes on your head (or even if it isn't supposed to go on your head) WEAR IT!

Tacky Tuesday (December 20): Tacky T-Shirts! Find the crazy Christmas shirts and vests or make your own and make it tacky!

Triumphant Thursday (December 22): Christmas Pajamas! Train in you PJs. Morning crews can just roll out of bed and get in the car! Bring your bed head too- just make sure you brush your teeth before leaving the house! 

Fun, Festive, Friday (December 23): Fun socks AND jingle, jingle! Bells are a must! The more you jingle the EASIER the training will be! Jingle laces, jingle necklaces, jingle earrings...jingle, jingle!

Let's make the last training week of 2016 the BEST WEEK EVER!

Who's making it happen?

Coach Meagan

Cristina Kearns is hanging out in the spotlight this week and let me tell you it is WELL DESERVED. The dedication and determination this woman has is out of this world. Her positive attitude is contagious and her outbursts make the entire room smile. I am so thankful to have Cristina train with us. She busts her butt and accepts challenges with open arms. I asked Cristina to share her story, because she has recovered from not one but two back surgeries and I swear you wouldn't even know it. She gets here and frequently sees her name on the perfect attendance poster. She trains like she means it each and every day. Here is what she has to say...

Get Fit has made me STRONGER over the past four years! When I first started at Getfit I was obsessed with the number on the scale; it was not about being healthy it was about being skinny. Today, strong is the new skinny. Getfit has helped me change the way I think and I am so grateful. The amazing coaches at Getfit have also helped me through chronic back pain and recent back injuries.

I have had chronic back problems over fifteen years. I had my first back surgery 12 years ago. During that time in my life I was not exercising, I was making poor food choices and solely concentrating on what my two daughters and husband needed. I was putting my own health on the back burner and I only had myself to blame for that. By not taking care of me, my back problems continued- I was not maintaining a healthy weight, my core was weak and my flexibility was declining.

Fast forward to 2014. I was training for my first full marathon and also training at Getfit. My coaches were continuing to help me work on my core and I was learning the importance of breathing. Coach Meagan was encouraging me to get out of my comfort zone and I was lifting more I ever thought I could! In September, I started having sciatic nerve pain and lower back pain and I knew I was headed to very familiar territory. My training runs were getting longer and my pain was increasing. I was back and forth to the doctor and was being prescribed steroids. I was also reaching out to Coach Dean and Coach Meagan, desperate for their advice. Despite these setbacks, I made it to the finish line of the Chicago marathon in October!

However; the pain continued and after physical therapy, chiropractor visits and cortisone shots, in February, my surgeon decided that we needed to take the next step and decompress the nerve that was aggravating my back. The surgery was successful and the recovery was a long road, but Coach Meagan would check in frequently, letting me know she was thinking of me and rooting for me along the way. I took the summer off and returned to Getfit in August 2015. I had my FMS screening and returned with a wrist full of colorful bands; I modified everything! I knew I was in a place where I would get stronger and better; I was watched carefully and I was grateful for their watchful eyes. Thank you Getfit for your continued support, professionalism and encouragement. I look forward to getting up every day to attend my 5 am class; I wouldn’t want to be anywhere else!

Thank you for brightening my day every morning! You are a true rockstar!
-Coach Meagan