The 2015 Ski Erg World Sprints are just around the corner! Find out how you stack up against the World’s Best in a 1000 meter all out sprint – it’s gonna be awesome, so make your plans to join us at Get Fit NH Epsom or Get Fit NH Concord starting at 8:00am sharp! 
SkiErg World Sprints
Where: Get Fit NH Epsom or Get Fit NH Concord
Date: Saturday Nov. 7, 2015
Time: 8:00 until we are done!
Our large group (Smart Group Training) is as popular as ever, and is arguably the best program of it’s type that can be found anywhere. We continue to work hard to bring you the most effective fat-loss training through this format, and are looking forward to continuing to do so for a long time to come. And while Smart Group helps you lose fat, get lean, and look and feel great, we can only load you up so far.
One of the great benefits of Training for Warriors (TFW) Small Group is the ability to get under the bar and up your horsepower. TFW is a more advanced training option for those students who are interested in tracking load, progressions, and results!
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]After taking an earlier Get Fit NH’s barbell training course, I found I wanted to do more of that type of training and to learn how to pickup bigger loads. So when ‘TFW Small Group’ training was offered I signed up. Now I enjoy two nights of training with my regular 5:30 group and two nights in one of the two TFW groups. The small group training is helping me focus on how to work up to heavier loads with more confident than I had before. As we come to our first TFW recovery week, I know I am stronger and look forward to see how I much more I can do in the next session. – Ronald Weilnau[/mk_blockquote]Another advantage of Small Group is that it is, well, small! We keep the group to no more than 6 students at 4:15 and 5:30. Keeping it small allows more personal attention from your coach and a laser focused environment.
TFW Small Group meets at Get Fit NH Concord on Monday and Thursdays at 4:15pm and 5:30pm, mirroring the times of our Smart Group Training. For training Tuesdays and Fridays you get to join back in with Smart Group – giving you the best of both worlds!
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]I am enjoying the TFW program! I started it a few months ago. I wasn’t sure at first but I wanted to try something outside of the regular training classes to “up my game” . I was looking to build more muscle and strength. I also wanted to challenge myself in a new way. What’s great is we are all still working at our levels but challenging ourselves to work with more weight each session. The class has also helped me gain better form overall which I see paying off in my regular trainings. My ability to hold squats properly, and longer and with weights has improved. I have broken my personal deadlifting weight …my top so far was 300 pounds. I am noticing that my clothes are bigger too and more inches have been lost. I am a hiker and this class is also improving my indivual leg strength which is needed to climb over the big rocks, etc. For anyone with big weight loss goals I would also recommend really working on building that muscle. I’ve lost about 100 pounds in 2 years and working with the weights has helped me get that definition back. I also love the information I learn about nutrition, the tidbits, the understanding and knowledge that Coach Dean has is amazing. Each time I go I pick up another nugget. And ladies don’t be afraid to lift heavy, it really helps the metabolism. And last but not least….it’s another boost in confidence. Just seeing how much you can do and improving on that each time is amazing. Try it! You have nothing to lose. – Cara Wiley[/mk_blockquote]For current students the investment is only +$60 over your current contract, which is incredible for this specialized training.
We currently have 2-3 spots available, and there is no doubt that these spots will fill up FAST so if you want in – do not wait to apply! And if you on edge and cannot decide whether this is the right move for you then talk to your coach now!
Make it happen,
Coach Meagan
Training for a cause is right around the corner and this time we are getting behind TWO great organizations!
On Saturday, October 31, 2015- Yes on Halloween- we will be gathering at Get Fit NH Concord for our quarterly training for a cause event. Our in house events always support an organization called, Operation Hat Trick (OHT). Operation Hat Trick is near and dear to our hearts here at Get Fit NH as we have coaches, fellow students and family members who have served or are serving in the United States military. OHT is a NH based veteran’s organization that helps pay for adaptive equipment for amputees; service dogs; critical care; emergency rent, heating oil or car payments. They have built a cabins for veterans’ summer camp, sponsored hunting, fishing and skiing trips and so much more to help injured Veteran’s work through their injuries and rebuild their lives. It is truly an incredible organization and we are honored to stand behind them. To learn more about the OHT mission and story you can click here. 
The cost of this training for a cause event is $15. When you pay $15 you will get one of two hats- your choice! You can rest easy knowing your hard earned money is supporting great people!
Wondering what the “X2” is all about in training for cause?
At 9:30 we will head over to Rollins Park in Concord for the 4th annual Wicked FIT 5K run/walk! FIT stands for Families In Transition and this is a fantastic organization who help home our local homeless community and give them hope! You can register here – our team name is Get Fit NH. 
And more great news?
BOTH of these events are 100% costume friendly- in fact, they are HIGHLY encouraged! We are looking forward to seeing you on October 31st for a seriously silly Saturday!
Training for a Cause OHT
Where: Get Fit NH Concord
When: Saturday 10/31/15
Time: 8:00 AM
Cost: $15
Wicked FIT 5K Run/Walk
Where: Rollins Park Concord
When: Saturday 10/31/15
Time: 9:30 AM
Event Page: Click Here
“The first time I met Dr. Jones, I was immediately drawn to her easy to listen style of teaching. She made technical medical lingo simple to understand. I learn something each time I hear her talk. Now working with Dr. Jones on several different occasions I appreciate her even more. Beyond making our bodies easier to understand she gives practical tips to help ourselves. She also offers a more intense look into how your body operates to get it to run even better at her practice in Concord. This seminar is the first step to making you an even better you. Dr. Jones is a naturopathic doctor at Whole Health in Concord.”
– Coach Nancy
Estrogen, Progesterone and Testosterone – Balancing hormones for weight loss and health
Doing all the “right” things with diet and exercise and still struggling with tummy fat? Stubborn weight issues can be caused by hormone imbalances. High estrogen, low testosterone, low DHEA, high insulin and high cortisol are all potential culprits in weight you just can’t shake. Abdominal fat sets a risky stage for aging, increasing the risk of heart disease and diabetes. Shedding the pounds becomes essential to attain the greater health. Come learn more about the hormonal players in weight loss, as well as nutrition tips and supplements that allow for greater success in reaching your weight loss goals.
Dr. Laura A. Jones
Balancing Hormones for Weight Loss and Health
October 14th
6 P.M.
Concord – Get Fit NH
Are you due for an upgrade? I just received an email from Verizon trying to get me to upgrade to a new iPhone 6xyz or something or other – seems like I just get this one!
However I do admit my nutrition could use a little upgrade. Maybe you too are in need of a fresh challenge or hey let’s be honest- a kick in the butt after a short and “sweet” summer!
The exciting news is that this weekends Whole9 nutrition seminar is also going to include a “mini-detox seminar” or maybe better said an intro to your 21-Day Jump Start to Success.
If you have never done one of our 21-Day Detoxes before, you are in for a treat. Here is what some of our past participants have had to say when we asked the question “What did you learn from the 21-Day Detox?”:
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“If I fuel my body with healthy food, it’s so much happier with me than if I feed it junk! Amazing how simple it is!” – Paulette[/mk_blockquote]
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“That I really don’t need or miss sugar!” – Mary[/mk_blockquote]
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“That there is tremendous strength and endless possibility in a group effort!” – Mae Lynn[/mk_blockquote]
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“Don’t accept that quality food isn’t worth the time; that waking up w/occasional achiness is part of aging; asthma-type congestion is only resolved w/medication; Sugar or coffee are necessary afternoon pick-me-ups; that getting everything done requires more hours (as opposed to more natural energy)….” – Rayne[/mk_blockquote]
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“I have learned that eating well is easier than I thought! I definitely can eat this way forever! I am stronger than I thought” – Debbie[/mk_blockquote]
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“That the foods I was eating before was the major reason why I hurt so much… And I don’t have to accept that anymore!!! Change is good!” – Brooke[/mk_blockquote]
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“I’ve learned that no matter where I go I can make great choices. Also that I don’t really “need” any of the things that we have taken out of the diet” – Cara[/mk_blockquote]
[mk_blockquote style=”quote-style” font_family=”none” text_size=”12″ align=”left”]“I have learned two big things. Support means more than anything. And when I am hungry, a glass of water makes all the difference!” – Jodi[/mk_blockquote]
And those are just of a few things that Detox participants have shared with us!
Here’s what you get when you sign up for the 21-Day Detox Challenge:
Detox Meal Plan That Eliminates All The Guesswork
21 Delicious Recipes That Your Family Members Will Love
Grocery Lists to Make Shopping Quick & Simple
21 Days in our Online Support Group to Ask Questions, Share Ideas, and Get Feedback – this was a favorite component of past detoxers!
21 Daily Tips and Accountability Messages to Keep You on Track to Your Goal – everybody loves these, too!
In a nutshell you get Accountability, Access To Expertise, and Association with a group of like minded people committed to success.
***By the way, you do NOT have to be a Get Fit NH client or even live in the area to register… Anyone, anywhere can participate!***
***
Starting Monday, September 28, 2015 we will be jump starting our nutrition! This jump start will go through October 18, 2015. Let’s take 21 days together to build strong habits and improve our nutrition skills. These habits don’t form overnight- it takes time to master every skill! Who’s joining us?
21-Day Detox “Jump Start to Success” Challenge Dates:
Success Workshop: Saturday September 19 @ Get Fit NH Concord. 9:00am to 10:00am
Registration Cut-Off Date: September 25, 2015
Official Start of Challenge: September 28, 2015
Official End of Challenge: October 18, 2015
***
REGISTER FOR THE 21-DAY “JUMP START TO SUCCESS” CHALLENGE FOR ONLY $21 PER PERSON!
**If you plan to purchase an additional program for your partner please do so in a SEPARATE transaction. It’s critical that they’re registered separately with their name and their email so they get all the materials, access links, and daily tips. Thank You! **
***
What is a Detox Program and Why Should I Do One?
Do any of these things sound familiar?
– Sugar and carb cravings that are driving you nuts.
– A constant feeling of fatigue, lethargy, or anxiety.
– Just feeling like total garbage (brain fog, inability to concentrate), especially when you go on a “diet”.
If you answered “YES!” to any (or all) of those questions, you aren’t alone. Nancy and I are right there with you. And truth be told there are literally millions of other Americans who suffer the same symptoms.
Why?
Too much sugar in our diets is certainly a big part of the problem. Diabetes, Insulin Resistance, and Inflammation are just 3 of the results of eating too much refined carbohydrate. But sugar isn’t the only enemy.
Each and every day of our lives we are exposed to other harmful toxins in our food and environment. Food additives, pollution, skin “care” products, soaps, dry cleaning and hundreds of other things we don’t even think about (plastic bottles anyone?)
These toxins we are exposed to every day have been shown to contribute to:
Bloating
Gas
Constipation or Diarrhea (which is worse, I don’t know)
Canker Sores
Difficulty Concentrating
Excess Weight
Difficulty Losing Weight
Fatigue
Fluid Retention
Food Cravings
Headaches
Heartburn
Joint Pain
Muscle Aches
Sinus Congestion
Skin Rashes
Sleep Problems
More serious conditions that may benefit from a proper detox program may include:
Arthritis
Asthma
Allergies
Autoimmune Diseases
Chronic Fatigue Syndrome
Diabetes
Fibromyalgia
Food Allergies
Heart Disease
Inflammatory Bowel Disease (Crohn’s or ulcerative colitis)
Irritable Bowel Syndrome
Menopausal Symptoms (mood swings, poor sleep, hot flashes)
Menstrual Problems (PMS, heavy bleeding, cramps)
Migraine Headaches
Now you guys know that I am a pretty down to earth guy, and I don’t want to seem like chicken little running around saying the sky is falling. But I am guessing if you could eliminate some of these toxins you would want to. It’s kinda crazy to think that the food we eat, the water we drink and even the air we breathe can lead to health problems. Oh and those lovely prescription drugs – while I would never tell you to go off them without medical advice, you have to wonder about all those disclaimers at the end of the commercials while they play beautiful music with butterflies and people dancing through the field. 🙂
Nothing is magic guys. Pills, potions, lotions, drugs, diets or even doing a detox. I guess I am not much of a salesman, but it’s true. You have to put in the work long term to reach your health and weight management goals. I will tell you though that a couple of years ago Nancy and I tested out the an elimination style detox plan (like this one) and it was what set me on my course to get to the lowest bodyfat I had every been measure at, at 9.2%.
So who is with us for the challenge?
***
REGISTER FOR THE 21-DAY “JUMP START TO SUCCESS” CHALLENGE FOR ONLY $21 PER PERSON!
**If you plan to purchase an additional program for your partner please do so in a SEPARATE transaction. It’s critical that they’re registered separately with their name and their email so they get all the materials, access links, and daily tips. Thank You! **
***
Reasonable Expectations?
While weight loss tends to be a major focus for people, there were some other awesome benefits as well. Let me share just a few of the things that participants shared upon completion:
Well, the fact is, this program is SCIENTIFICALLY-BASED & PROVEN TO WORK for regular folks (meaning you don’t have to be some hard-core athlete or professional that works out all day) just like you and me. So far over 2000 people have successfully gone through the 21-day Detox program. Now It’s Your Turn!
***
REGISTER FOR THE 21-DAY “JUMP START TO SUCCESS” CHALLENGE FOR ONLY $21 PER PERSON!
**If you plan to purchase an additional program for your partner please do so in a SEPARATE transaction. It’s critical that they’re registered separately with their name and their email so they get all the materials, access links, and daily tips. Thank You! **
***
What is Rotary Stability?
According to Gray Cook, the co-creator of the FMS, the purpose of the Rotary Stability screen is to show stability in the pelvis, core and shoulder girdle during combined upper and lower body movement. The Rotary Stability, as well as many of the other screens, is based on primitive movement patterns. We are able to complete these movements at a very young age but as we age our bodies don’t always work like they were meant to – no kidding, right?
If you tend to sit most of the day, have poor posture and don’t train, your core is going to become weak. When talking about “core” you may hear training geeks like us talk about the “soft core” and the “hard core”.
The “hard core” also known as the “outer core”, is what most people refer to as “the six pack”.
Our friends at Smart Group Training tell us the “soft core” (also known as the “inner core”) is more of a reflexive core that requires subconscious timing. In other words it turns on and off without you even knowing it – pretty cool!
If you have trouble with this movement pattern it could be caused by mobility issues in the hips or shoulders or you may have a stability issue.
How can we narrow that down?
If you are able to pass the Active Straight Leg Raise and Shoulder Mobility Screens, but are not able to touch opposite knee to elbow on the Rotary Stability Screen, then it is most likely a stability problem. Once we figure out if you have a mobility or stability issue we are able to give you exercises to help clear the screen. Two exercises that can help with your Rotary Stability are Walkouts and Slow Mountain Climbers.
walkout from Dean Carlson on Vimeo.
While you are working on clearing the Rotary Stability screen we are going to limit certain exercises in training such as Kettlebell Swings. The reason for this is if you don’t have the proper core stability and shoulder and hip mobility then you are at an increased risk of hurting yourself during an explosive movement such as a swing. If you get hurt then you can’t train and our goal is to help you get better!
We’re finishing up summer with our quarterly Get Fit Games! On Saturday September 19, 2015 we will host a series of competitive events at our Concord location. There are 7 different parts to this event and they include:
1.) 3 repetition maximum Deadlift
2.) Front Plank for time
3.) 4 minute Push Up challenge (from the floor or incline)
4.) Vertical Jump
5.) Long Jump
6.) Chin ups/inverted row
7.) 1000 M Ski Erg Sprint
If there is a piece of this puzzle that you are currently unable to participate in due to an injury then we would encourage you to STILL participate, but skip that part. This is a FANTASTIC event to measure progress. Everyone has a little competitiveness in their heart so come on out and show us what you’ve got!
If you have been to Get Fit Games before then you know it is time to get back in here and see where you have gotten better! If you have never been before then mark your calendar! You don’t want to miss out on an opportunity to measure your greatness!
When: Saturday September 19, 2015
Where: Get Fit NH Concord
When: 8 AM
Make it happen!!!
**BONUS** Our monthly Whole 9 seminar will follow the Games at 9 AM with Coach Nancy!
Coach Meagan
A couple of weeks ago, I wrote about the purpose of the Functional Movement Screen and why we screen you first before we train you. Over the next several weeks, I want to go a little deeper into each one of the seven movements and share:
This week we are going to talk about the Active Straight Leg Raise (ASLR). While we are going to figure out really quickly if you have tight hamstrings using this screen, that is just one thing we are looking for. This simple assessment actually tells us quite a few things.
For instance, while we are assessing the mobility of the leg being lifted, we are also watching the bottom leg. We are looking to see if you have the ability to move one leg while keeping the other one still. The ASLR can also reveal issues with core stability.
Limited mobility or stability with the Active Straight Leg Raise can be caused by many factors. It may be because you sit at a desk all day which causes muscular imbalances. Genetics, age and sex can be factors. Unbalanced or inappropriate training over the long term can also contribute.
So what can we do about it? I am glad you asked!
As with all movement patterns we have three choices:
That’s why your personalized exercises are so important. We want you to be able to train at the highest level possible, but even more than that, we want you to remain injury free. You can’t train as hard or at all if you are injured, and if you aren’t training you, won’t reach your goals. Injury prevention first!
For instance, we know if we let you do Kettlebell Swings with a yellow band you are actually going to get worse, not better, so we do something else while we work on clearing the ASLR screen. It just makes sense!
Click these links for an example of one of the personalized exercises we would give some of our students to help improve the ASLR.
Bent Knee Leg Lowering (video)
We want you to improve as quickly as possible, so if you currently have a yellow band, practicing these is a great idea. As always, if you have any questions or need a coach to help you with this movement pattern, please let one of the coaching team know
Make it happen,
Coach Erin
Are you ready for the longest and most exciting phase of the year!? When we return from recovery week on September 7th we will be kicking off a 15 week cycle! It is crazy to think that our next recovery week will take us right to up to Christmas. Are you ready for another New Hampshire winter?
If we have another white out like we did last year then you will need to keep your snow shoveling muscles intact and we have JUST the challenge to help you make sure of that. Between September 7th and December 18th you will have about 56 opportunities to train- so here is what you gotta do…
Your challenge is to train 50 times between September 7th and December 18th! There is a very specific sequence that needs to take place in order to make sure you earn your reward:
Why are the rules so specific and strict, you ask? GREAT QUESTION! The answer is because if you get your card filled up with coach’s initials and you check in 50 times at Get Fit NH on Facebook then YOU will get rewarded with $50! That’s right- EVERYONE who makes this happen gets a $50 credit on their account to go toward protein power, Dale Bars, Myoplex, fish oil, etc!
Don’t worry we will shout out the check in reminder and initial reminder, but without those two pieces we can’t help you win the prize.
Even more important than the bonus on your account is what those 50 training sessions will do to make you lose fat, gain muscle and look and feel great!
Want to up it even another notch? Take a picture of yourself on the first Monday of September, October, November and December, and post it with your check-in. You’ll not only keep yourself accountable, but you’ll be able to watch all the great progress you are making. It’s a double bonus!
Let’s get in it to win it!
Coach Meagan
You won’t want to miss this! 
Monday, September 7th we will be FRESH off of recovery week. Chances are you will be itching to get back in here so that you can continue getting better. We gotchya covered! We know that most of you have a different schedule on Labor Day so we are going to let ya sleep in a little or get it in early!
Join us at 8 AM in Concord to get your training in! We love getting the whole family together and laying some sweat down 🙂
See you then!
Coach Meagan
Where: Get Fit NH Concord
When: Monday, September 7, 2015 (Monday after recovery week!)
Time: 8 AM
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