Another Spotlight! This One is Shining on…

Molly Crisman!

On to my second spotlight – it is a pleasure to write about another extremely hardworking student. Molly has taken the program by storm and pushed herself to get better. Every time she is in the room, she is always pushing herself and getting as much as she can every single session. In my opinion, it is not only those who have achieved their goal, but also those who are well on the way that deserve to be applauded. It’s one thing to say you want to do something, get healthier, lose fat, gain muscle, whatever it is you desire. It is another thing entirely to come in and work your butt off every single time to get there, which is exactly what Molly does. Here is Molly’s story in her own words:

“I first started with GFNH back in October 2015 after months of my dad trying to convince me to join. With commuting to work 4+ hours a day, I always had an excuse as to why I could never join. Once I changed to a job much closer in October (and after gaining 20+ pounds), I knew it was time for me to make my health a priority. I also had the added pressure that my wedding was right around the corner, and my dress had become a little snug (a bride’s worst nightmare!). My dad has always spoken so highly of the Get Fit NH team that I figured I’d give it a shot!
 
My first few classes at GFNH were rough. I was extremely out of shape, always sore, and could barely complete the one hour workout. What has really helped me (and continues to help), is always having my dad there to keep me accountable. We motivate each other to push past our comfort zones. The coaches at GFNH have also been instrumental to my success. Each coach took the time to get to know me and continues to encourage me day in and day out. For me, the accountability of my dad and the coaches is what keeps me coming to class each day.
 
After the first few weeks of being sore (I never knew how sore I could get!), I saw some major changes in myself, both physically and mentally. I felt stronger, leaner, and my stamina had dramatically increased. I was sleeping much better and would wake up with a lot more energy. How awesome is that? Those small changes were a huge motivation to keep going.
 
After 5 months I can honestly say that working out at GFNH has been life changing. I have settled into a routine that has set me up for success. Don’t get me wrong, I definitely have days where all I want to do is sit on my couch and eat junk food, but the family environment at GFNH gives me the motivation to keep coming back. We all rely on each other for success. Here’s to hoping that dress fits me in June!”

I can tell you right now that with how hard Molly works every single training session, she will get there, no doubt.
-Coach Adam

It’s Not Too Late

We are quite a few weeks into the New Year now. At the start of a New Year, we are eager to change our ways and talk about how we are going to get better this year. How are those New Year’s resolutions working out for you? If you are still holding on strong, good for you! If your resolution is long lost, then don’t worry, you are not alone and it isn’t too late to change your ways. More good news – you don’t have to wait until next year to give it another go (phew!).

If you have successfully made the change of writing 2016 rather than 2015, then I am confident you are capable of making other small changes. At the start of a new year, most of us accidently write the wrong year, but over time it becomes second nature. That’s like any change. There will be some “oops” moments, but you fix it and you move on. No matter what your goal is, don’t let that oops moment ruin your day, your week, your month and definitely not your year. Making changes takes patience and it is a skill. Keep working at mastering that skill. We are here for you every step of the way.

Make it happen,
Coach Meagan

The Blueprint for Lasting Success

“This is how education works: you don’t sit down with a five-year-old and show them piles of books, assignments, and papers they are going to have to devour, finish, and deliver by the time they’re done. The five-year-old just ‘shows up’ and day by day the work gets done.” -Dan John

I read this quote and it is a great way of categorizing the “trying to do it all at once” idea which often doesn’t have real results. When we look at the quote above, it’s just another way to realize how much work may have to eventually be done, but that it doesn’t have to be done all at once.

Let’s fast forward this a few years and, for the sake of argument, say it’s your first year in college. You’re a freshman and you walk into your advisor’s office. Your advisor looks at you and says, “Good morning, welcome to the university” (it is your first day, after all, so pleasantries are being exchanged), after which she drops a booklet down on the counter. On the front, the booklet says “A Four-Year Degree in Two Semesters” with a picture of a group of smiling college students on the cover playing Frisbee out on the quad. You look at the booklet thinking “Wow, they look stoked, and I can get my degree in 2 semesters?!?! Sweeeeeeet”.

You open to the first page, and as you read you realize this isn’t some expedited curriculum, its four years of material that you are expected to finish in under a year. The first page lists all the books you would need to buy over your college career, but you need to pay for them all tomorrow since this is only one year. There’s a few thousand dollars right there. On the next page is a list of every assignment you will ever be assigned…let’s revise that, on the next 6 pages is a list of every assignment you will have. That’s followed by 4 pages of all the papers you will be assigned, then by another 3 pages of finals you have to take and senior research projects and papers you have to write. Its rounded out with 4 pages about what you have to do for graduation and oh by the way, the day after you graduate you begin a career in your field for the rest of your life. All while you have to find a way to squeeze out 100+ hours of internship. How many people are going to succeed on that system?

Now, let’s say that somehow you do finish in a year. Let’s say after burning four different candles at three ends for a year, you graduate. Do you think that the brain can really take in that much information in that short of a time period and be able to sort it and apply it rationally? Heck no.

Now apply that to your health. If you have bad joints, or you need to loose excess body fat, or you want to run a marathon, there is no “cheat code”. It is achieved by gradually learning how to change parts of your lifestyle that are not conducive to your goal, and amplifying the ones that are. Also, a progressing exercise regimen will help get you there. If you came in tomorrow and Coach Dean gave you every piece of information available to him or gave you 500 steps to be healthy the rest of your life, how successful do you think you would be? I know I wouldn’t be successful. That’s way too much information to apply at once.

Health and habits are something that have to be learned and applied over time. If you are 80 pounds overweight and you try to implement 25 habits or steps the first day, you probably aren’t going to be successful. It’s about building a habit, then once its ingrained, building another. Continually learning more and applying more over time. So don’t expect everything to click at once, don’t expect to be able to apply 15 life changes tomorrow. Just come in, exercise, work hard, and make those small incremental changes. That’s the blueprint for real long lasting success and health, not trying to lose 60 pounds in a week.

Make it Happen!
-Coach Adam

Making Up For Lost Time

My family recently suffered a tragic loss. My grandfather died unexpectedly after complications of a car accident. He left behind his wife of 65 years, 7 children, 20+ grandchildren and 20+ great grandchildren. As I cried through his ceremony, I couldn’t help but think about the time I could have spent with him. The time I didn’t spend with him. All I could think about was lost time.

Time goes by fast. Life goes by fast. Are you living the way you want to live? Are you as active as you want to be, as healthy as you want to be, as happy as you want to be? Tomorrow is not promised, but time is not lost. You still have today. Today is the day you get back to training. Today is the day you plan your next meal and the next one and the one after that. Today is the day you start making up for lost time.

Today is not too late.

-Coach Meagan

Got a Young Athlete in the Family? – This Is For You!

Get Fit NH Athlete Academy is back and ready to take off, get your athlete signed up today!!!

Starting Saturday February 13th and running through May 21st we will be holding our Winter/Spring session of Athlete Academy. Whether your athlete is looking for some more in season work to help with mobility and flexibility to stay injury free or looking to increase strength and explosive ability leading into a spring or summer sport we are here to help.

It has been my distinct pleasure to run this Athlete Academy over the course of the last year working with some awesome kids. They have really enjoyed it and have gotten the most out of the program. I have thoroughly enjoyed coaching them and am excited to begin another semester this spring.

Training will be from 8:00am until 9:15am on Saturday mornings. Each athlete will have a program that is customized for their needs in addition to the Saturday training that they will do on their own. Examples would include an additional strength day, specific mobility work, or recovery training. Each athlete will have an online log as well as a private group the athlete, parents and coaches will have access to.

Space is limited, so please don’t delay getting in on the action.

Looking forward to it!
Coach Adam

GFNH Athlete Academy Winter/Spring Semester (13+)

Assessment: To be completed by Friday February 12th (New Athletes Only)
Dates: February 13th, 2016 – May 21st, 2016
Days: Saturday
Time: 8:00am – 9:15am
Place: Get Fit NH Concord
Tuition: $269

Please fill out the registration form below to hold your spot, and we will contact you shortly to complete the registration process.

You’re Not in Trouble, We Just Want You Back in Here

I have been thinking long and hard about this, and I just want to clear something up.

If you don’t come in the door for a long period of time, you may be thinking you are going to get berated when you come back in that first time. That is not the case at all. We contact you because we legitimately want you to come back. We want you to achieve what you set out to accomplish and we are here to make that happen. That is our purpose – to help you reach your goals.

However, here is the roadblock some may face… You don’t come to training for a while, you get out of a routine, and eventually you just feel like you have fallen too far. The prospect of returning and having to regain all that was lost seems daunting. So what often happens? You push it aside thinking “I have just slipped too far”, so you start filling your time up with other things. At that point, you start not looking at emails, not answering or returning phone calls and the like. Often it’s because you think you are going to get chewed out or get in trouble.

If you are anything like me, you feel embarrassed after missing those calls and not getting back. The more you ignore and the more you push it off, the more and more you cringe at the thought of picking up that phone or walking in the door. It’s hard to talk to or face someone who you have been trying not to see or talk to. So after a while it becomes more about the fear of seeing that person, than the actual training itself.

Well, I am here to tell you that no one is going to look down on you for coming back in. For picking up the phone when you get called or for returning the email. You will never get a snide or rude email back. We want you here. Ultimately, that is why we send those messages and make those calls, for that exact reason. You aren’t in trouble and you are not going to get berated when you come back in. We want you here and we want to help you. Avoiding us and avoiding training doesn’t help anyone. Don’t be embarrassed, don’t be scared, don’t avoid… just get in here and accomplish everything you can imagine.

Make it happen!
-Coach Adam

M.T.E.

If you train at Get Fit NH, then you know we don’t accept mediocracy. We don’t accept it for ourselves and we don’t accept it from our students. We like to think that is part of what separates us from the rest.

As the great coach Martin Rooney says, “There is a big difference between compliance and self-accountability. Most people just comply with what they have to do and as a result, they accept mediocrity. Some people, however, take things upon themselves and do their best in all situations. They go the “little extra”.  These are the daring souls that eventually rise above the rest and enjoy high levels of success in their lives.”

Coach Rooney has a theory about mediocracy that resonates so much with me and I think it will sit well with you too. He uses the acronym “M.T.E.” In mediocre people, M.T.E stands for “Meets the Expectation”. If we relate this to training, that might mean you show up to training 2, 3, 4 times per week as prescribed and you exercise or you complete the 21 day detox and then go right back to old habits.

In successful, results-oriented people, M.T.E stands for “More Than Expected”. Meaning you get in here, you train hard, you load heavy, eat well, accept coaching, and continue to get 1% better every single day. There is a HUGE difference in those acronyms. Imagine what you could get done if you gave more than expected in every aspect of your life. For today, make it a point to do a little more than expected. Before I let you go, here are some examples:

1.    Say “Thank You” as many times a day as possible…and mean it!
2.    Find people doing positive things and compliment them for it.
3.    Write a hand written letter to someone that has helped you with something.
4.    Stay organized and take on projects that you are both interested in and can do well.
5.    Prepare your meals
6.    Pick up a weight that intimidates you!

Make it happen,
Coach Meagan

Are You in Pain? Make an Appointment

“It’s not witchcraft, it’s not made up, it takes no super special equipment or radical amount of time or money. So if you are in pain, don’t make excuses, make an appointment.” –Coach Adam

As you may have guessed, I just thought that quote up as a lead in to this blog. How many times have I talked about being hurt? How many times have you been hurt? Whether it is from something you did outside the gym, something that you have always had, or something that has just sort of creeped up on you. Guess what, we have someone in this facility who can help.

That person is CJ, and if he can’t help, he can point you to someone who can. What do you really have to lose? I can promise you it is not going to make matters any worse, it can only make things better. I have been hearing a lot of people self-diagnosing recently and not getting the issue looked at to pinpoint what is actually going on. When I bring up CJ, they look at me like I just told them to rub snake oil on it and do a rain dance. The things that CJ does to help isn’t hokum, it wasn’t spelled out on an Ouija board (although some of you that do it often might think it’s demonic). Its actively working on the muscle groups to figure out what is causing the pain you are experiencing.

It’s $10 for 10 minutes of your time. Do some research and see how much you can get out of 10 minutes of your PCP’s time. I’m sure it’s also a heck of a lot more expensive than $10. Most of the time from your PCP, you get sent somewhere else for imaging which they schedule a month from now. A majority of the time you get through your MRI just to discover it showed nothing. So what’s next after that? You pay more money for PT, which you have to wait another week to get in to.

Here is your other option: you pay $10 to see CJ and he has a look. If it’s not something he himself or someone at Performance Health can help with, they will refer you to someone else for the next steps. This isn’t some marketing, snake oil salesman scheme by bringing CJ in. If we didn’t think having him in here could help out our students, he wouldn’t be here. So stop overthinking it and thinking it’s some sort of gimmick and make an appointment to see him.

Make it Happen
-Coach Adam

Getting Back On Track

A few weeks ago, I was having a conversation with a student who had said she was frustrated with some pain she was experiencing and because of that she threw herself a little “pity party” and indulged in ways she normally would not. When she told me this, I gave her a little flick to the arm and told her to get over it and get back on track in my loving coach voice. The reason I am sharing this is because the student who shared this with me admitted to falling off track, but by confessing, she committed to getting back on track.

We are all going to fall off track at some point. We are human and temptation surrounds us. The part to pay close attention to is how far we let ourselves fall off track. More often than not, we get into our own head and dwell on that piece of cheesecake and continue down a path of destruction. If you had an unplanned piece of pie, then congratulations, you are a human. Now move on from it. Don’t make a commitment to tomorrow or Monday. Make a commitment to your next meal. Your next meal is going to be great and the one after that is going to be on track. An unplanned splurge doesn’t wreck the day. Dwelling is dangerous.

Now in my most loving coach voice, I am telling you to make the next thing that goes into your mouth support your goal!

Coach Meagan

The Spotlight is on Sara and She is Shining Bright

In each training session, there are those who take charge of their crew and lead with a loud voice, others lead using charisma and charm, still others lead with their actions. Sara is a leader who shows you her determination and strength through what she does. It is a true joy to have Sara train with us at Get Fit NH. Because of her schedule she makes her training a priority but that also allows so many of us in Epsom to know her. She has hit every training time. Enough from me, Sara has kindly written down her story.

“I’ve always considered myself to be an athlete, and feel best when I’m moving. I played all kinds of sports growing up, was a rower in college, and love being outside and hiking in the mountains. Up until my first son was born, being active and strong was a routine part of my life. I have two little boys who are 5 and 3, and about two years ago, once my youngest turned 2, it was harder and harder to honestly look in the mirror and see myself as the active, strong person I knew I wanted to be. I started to look around at gyms in the area, I knew that I wanted to go someplace where I’d be held accountable, and could rely on somebody besides myself to get back in shape. As a wife and mom and professor, looking back, I think what I was really looking for was an hour of time where I didn’t have to think or be in charge or make decisions—I could just show up and do what I was told. I looked at my time as a break from the rest of my life—a little bit of time when I could take care of only me. And from the beginning, I loved it. And was reminded of what had been missing from my life for the past few years. And the longer I’ve been with Get Fit, the more tools I’ve been given to keep feeling better and better.

I first started working out at the Concord gym, and for the first six weeks went 4 times a week. I mentioned that I loved the training from the beginning, which is true…but I spent much of the first month with lots of sore muscles! Within a short amount of time, though, I could feel myself getting stronger, and especially once I started to listen to the nutritional part of the training at Get Fit, I could see big changes in what my body looked and felt like. It’s hard to say what’s most important to me about being a part of Get Fit. I am constantly inspired by the coaches, and have trained next to many amazing people. While I see the training as a fun challenge, and look forward to walking in, looking at the board to see what I’ll get to do that day, I think the part that has had a bigger influence on my life is the way in which we’re encouraged to think about nutrition. In the last year, because of detoxes and the summer challenges, I’ve made significant changes to how I eat, and more importantly, how I think about food. Get Fit has reminded me that food is fuel. Do I still love ice cream? Definitely. Do I always drink enough water? No. But do I know what I can do to in order to feel like my body is working optimally? Yep, and most importantly, I have learned to be more in tune to what I need nutritionally, and the steps I can take to get it to that point. I think this combination of being pushed in training to go a little bit harder, longer, heavier, smarter…plus the nutritional knowledge that is constantly shared with us, has made me feel better than I have in years. Over the past year, I’ve run my first half-marathon, finished hiking all of the 4000-footers with my husband, and had to go out and buy a smaller sized wardrobe!

For the past 18 months, I’ve trained twice a week at Epsom, and though there are weeks when I struggle to make it to training as much as I’d like, I can’t imagine life without Get Fit. There are times I fight to balance work and family and training…some months I’m more successful than others at juggling my responsibilities at work and at home. Some weeks I don’t always make it to training as much as I would like—or at all. And there are times when I know I’ll be getting an email from Nancy wondering

where I’ve been! I still struggle to balance all of the pulls on my time and to recognize that it’s okay to take that few hours a week for myself. But thanks to Get Fit, I’m sold on the idea that when I give myself this time, I am a better wife, mother, teacher, and person.”

On top of all this Sara and I share the same birthday. How cool is that? 🙂

Are you ready to start YOUR adventure? Check this out

Coach Nancy