A SkiErg “Friendly” with Concept2 and Sweden

Recovery!

Some of the boys came up with an idea for a friendly little SkiErg match with the gang up at Concept2, who managed to get a team from Sweden to join the fun.

So the Get Fit NH Dream Team of Frank, Adam, Brian and Scott got together for a 2000m relay, and man did they crank it! A time of 6:24.0 for 2000 meters is flying for sure.

Here’s the final results:

Team Sweden: 5:56.0 (average age unknown)  Video Here

Team Get Fit NH: 6:24.0 (average age 57) Video Here

Team C2 Josh: 6:30.8 (average age 52)

Team C2 Judy: 6:57.5 (average age 57)  Video Here

Next time we are looking for some ladies to join the fun, we do have the defending ladies champs train here after all.

If someone taps you on the shoulder be ready! 🙂

S3 Week 3 Results Are In – It’s A Tight Race!

Ok guys, here’s the results from Week 3. A tight race and still anybodies game. If you are behind, don’t despair – Make It Happen this week!

3 Question Summer Schedule Addition Survey

Pretty simple y’all.

Please take a minute to answer this quickie survey as we consider expanding our schedule on an experimental basis.

Thanks!

Please Click Here To Take Survey

5 Years of Making it Happen!

Wednesday May 8th, 2013 marks the 5 year anniversary of Get Fit NH. As I sit here and write this I can hardly believe it, and yet it is indeed true.

“They” say that when a business hits the 5 year mark that is when you can be confident it is a solid company and here to stay. I am grown up enough to know that this life we are living is very fluid, and things change in a heartbeat…literally. Just today I stood and wept with a very dear lady who is part of the Get Fit NH family whose life has been turned upside down by job loss. We are grateful to be able to be a place where she can be where she knows that people care about her and are willing to help.

As many of you know my own “heartbeat” story started when my son Derek’s heartbeat stopped 10 1/2 years ago.  And while these things are not always the easiest to write or even read, I think it’s important that we never forget that without that in absence of that event none of what has followed, 3 more beautiful children for instance, and yes even this little experiment called Get Fit NH, may have ever happened.

Because at 35 years old, unhealthy and unhappy, I got a serious wake up call. That I was wasting God’s precious gifts – my health, my time, any small talents I may have – sitting on the couch watching TV and stuffing my face.

I am grateful for that wake up call.

And my gratitude doesn’t stop there. Pictured to your right is Dan Yeaton. That’s “Danno” to you. Dan was instrumental in helping Get Fit NH get off the ground. I was training his son Tyler, and had thrown the idea out there of getting some group training going. Danno didn’t let that one sit, and after a few times asking (that’s one word for it) I finally got off my butt and just did it. Danno has been with us ever since, and we are honored that he is the first to earn his 5 year shirt.

What started out in Nancy’s and my backyard at 5:00am on that cool May morning has grown a little since then. Danno helped design and build the training center in Epsom. His son Tyler earned his training credentials and was our first coach. It’s pretty cool to see the plans that God puts in your path and how things intertwine.

Nancy and I love what we do. It is work and the days are kinda long sometimes, but we are slowly figuring out how to make it all happen. She is the love of my life and nothing you see could have been done without her.

I am grateful for the coaches that we have the privilege of working with. Tyler and CJ have moved on (temporarily?) as they are continuing their education, and we wish them the best. Erin and Meagan are going strong, and while they are great coaches, what I am more grateful for is their heart for people and desire to see their clients reach their goals and get better.

I am grateful that we have crossed paths with Pat and his team over at Fitness Consulting Group, and now have the privilege to serve on the Leadership Council with that group of pros. They have been instrumental in helping us be the best coaches and business we can be.

I am grateful for our business coach Helen Dutton, who has patiently helped us navigate through the many challenges we face as a business, and particularly a family business.

And I am grateful for you.

Our clients, our readers, our friends.

None of it happens without you.

We take very seriously that you make a conscious choice to train at Get Fit NH. It is not taken for granted. Each client that walks through our doors is part of the family, and family matters.

You matter. Your hopes, your dreams, your plans and your goals. They matter to us, and we are grateful for being part of them, in some small way, by being a part of what you do.

So Thank-You.

Thank-you for giving us 5 years. My hope and prayer is we will be around for many more.

We will do our best,

To Make It Happen!

Coach Dean

Spring Seminar Resumes Tomorrow, May 7th 2013

It is no secret that balanced female hormones are essential for a happy, healthy life. Even in the healthiest of women, hormones change throughout our entire lives. Imbalanced hormones put us at higher risk for more PMS, infertility, mood swings and a more difficult transition through menopause.

In addition, imbalanced hormones increase our risk for estrogen sensitive cancers and chronic illness. This lecture will focus on the roles of each of the female hormones, the relationship that exists between them and the symptoms associated with various imbalances.

Ladies you don’t want to miss out on this one, and bring your friends!

Female Hormones and Women’s Health with Dr. Laura Jones
Tuesday May 7th, 2013
7:00pm to 8:30pm
Get Fit NH Concord

The Get Fit NH MetCon EST Project Starts May 1st

We are pumped to roll out the first of what we are planning on being many Get Fit NH “Projects”. We have been working on a number of projects with a specific focus. Strength, power, and mobility are three more in the works, so stay tuned.

But first things first.

The MetCon EST Project is an 8-week program that meets once a week in addition to your normal GPT training. This first cadre will be meeting Wednesday morning from 6am to 7am at Get Fit NH Concord. We are limiting this initial intake to 12, so if you want in, you have to act fast.

Please take some time to read what it’s all about and make sure you want to do the extra “homework” necessary to get max results.

The Get Fit NH MetCon EST Project

MetCon EST (Metabolic Conditioning and Energy System Training) is designed to increase your anaerobic reserve, decrease your recovery heart rate, and give you the ability to compete and perform better, longer.

Let’s take a few minutes to talk about why you would possibly want to add this to your training.

As defined by performance coach Joel Jamieson, conditioning is a measure of your maximum sustainable power output across a given duration. In other words the longer you can sustain power output, the higher your conditioning level.

Coach Jamieson also talks about the anaerobic power reserve. This is the measure of the difference between the maximum amount of power that can be generated anaerobically (without oxygen) versus aerobically (with oxygen).

By now you may be saying “So what? Get to the point already” but bear with me, because this is the crux of the matter. What research has shown is the greater your anaerobic reserve, the more you rely on the anaerobic system to produce power. What does that mean? You get tired quicker, regardless of the duration of our event, competitive or not.

So what do we need to do? Train energy systems in a way that causes us to rely more on the aerobic system and less on the anaerobic system. Fortunately we know that if we train energy systems in a specific way we can do just that.

The heart of the MetCon EST project is the Polar GX 2.0 system. This cutting edge heart rate system not only allows real time monitoring of your heart rate visible to both athlete and coach, but generates your personal training report at the end of each session for review.

The initial MetCon EST project will be limited to 12 clients, and requires the willingness and ability to follow a specific protocol that will require some monitoring work outside of the gym.

MetCon EST participants will have their Recovery Heart Rate and Sustainable Power Output measured and assessed before the program begins and at the conclusion of the 8 weeks.  In addition you will monitor your recovery state at home on a daily basis.

I am excited about getting this project going. Being a bit of a geek, it is always cool to gather data and measure the effectiveness of specific types of training. Be warned though, the specific training protocol may be different than you are used to – but as always it will be fun!

The investment into MetCon EST is only $99 for the 8 week program. This includes the testing protocols as described, one training session per week (8 total including testing), and as a bonus for our first cadre of participants this also includes the required Polar heart rate monitoring chest strap, which normally costs $19.95.

If you want in, don’t delay. It’s going to be a blast!

Important: To enroll click on the link below. If you are current or former client, please use your username and login. If you don’t know it, you can recover it on the enrollment page. Please do not create an account unless you have never trained with us before.

Click Here To Enroll in the MetCon EST Project

Bodyfat Rules

Actually you can take the title of this post two ways:

1) Bodyfat Rules: The specific guidelines necessary to lose body fat.

2) Bodyfat RULES – as in, radical dude – losing body fat is the way to go!

It’s really the second I want to focus on in this particular article, because I want you to SEE what a dramatic difference losing body fat makes, and why we don’t just focus on what the scale tells us. (Hint – the scale is a liar)

Plus we will be going over specific strategies for losing bodyfat at our S3 Kickoff Meetings.

“Losing weight” is almost never the primary goal, unless maybe you are cutting for a wrestling match. If not, we need to focus on keeping all that calorie burning lean muscle tissue and getting rid of the excess fat.

As my friend Chris Mohr said “If it ain’t muscle, it’s just baggage.”

You can (and should) read all about that in an article I wrote awhile back called Lean, Toned or Muscle? to get the lowdown on how we keep the muscle and lose the fat. (We called it the “Madeline” plan – you’ll have to check out the article to find out why) 🙂

Helen from the 8:30 shot me an article with some pics that I think are very helpful because it shows us what different levels of bodyfat look like on the human body. You can be 130 pounds and have 18% bodyfat, and you can be 130 pounds and have 30% bodyfat, and you will look (and feel) very different.

Check out the article and accompanying pics here: Body Fat Percentage Pictures

Coach Perry has done an outstanding job of putting it all together, so I don’t need to reinvent the wheel here.

The cool thing about getting your bodyfat assessed regularly is that it gives us an “inside” view of what is really going on inside of you.

Am I losing fat or gaining fat?

Am I losing muscle or gaining muscle?

This is critical because it lets us make an outcome based decision. If what you are doing works we stick with it, if it is not, we come up with a plan to adjust.

We offer bodyfat testing to our clients as part of your training package, so if you haven’t taken advantage, you can setup an appointment here, and we will also be doing them as part of S3.

So check out that article above and set a target for where you want to be.

24%

20%

16%

Less?

It’s ultimately up to you, but you have to MAKE It Happen.

 S3 is a great way to get started, so get on a team today!

What If I Told You

That I have discovered a way to predict your potential for injury? That we could pinpoint where the injury was likely to happen? Furthermore what if I told you once we discovered that information we had a strategy for avoiding the injury altogether?

Sounds pretty good, right?

I mean that is training gold!

That is what the FMS and Smart Group Training is all about.

It’s not about finding your weaknesses, it’s about finding your potential for injury and mitigating it the best way possible.

Years of research show that if a client scores greater than 14 the potential for injury is low. We also know that scores under 14 indicate that, if not corrected, there is not just a potential for, but a likelihood of, injury down the road. We don’t know when, we just know that odd are it will happen.

Let me put it this way.

Your mechanic tells you to change your oil every 3,000 miles. This is preventative maintenance. We change the oil now because we know if we don’t that engine will wear much faster and blow up at some point.

Same thing goes for your body. When we discover movement patterns that are likely to cause you to “blow up” sometime in the future we can spend a little time in preventative maintenance now to try to avoid it.

I know that I would rather spend 10 minutes getting screened than 10 month in rehab.

Schedule your FMS now and save yourself a world of hurt later.

Make It Happen!

Time Flies! Recovery Week First Notice

It is hard to believe that we are almost through the first phase of training for 2013.

Crazy Talk!

As scheduled, we will be taking our first recovery week of the year March 25th – March 29th.

We will have the opportunity to see you that week however, as we are excited to start our Spring Seminar Series with Dr. Laura Jones on Tuesday evening, which you definitely don’t want to miss!

For those clients who have joined us during this phase of training, the concept of recovery as part of your training plan is probably new, so we have put together some resources for you to get a handle on it.

The most important thing for you to understand that proper recovery is critical to your long term progress – when you don’t recover properly, you don’t make progress, it really is as simple as that.

Don’t try to beat the system – many have tried, all have failed!

Your body will not atrophy, you will not get fat, and you will not lose your fitness by taking a week of regular training off.

What you will do is allow your mind and body some extra rest, and you will come back refreshed and ready to kill the next phase of training!

Take a few minutes to read the following posts that explain further the “why’s” and “how’s” of recovery, and of course your coaches are glad to answer any questions.

Make Recovery Happen – Read Up!

Recovery Is Where The Magic Happens

I Hate Recovery Weeks

Rest, Recover and Regenerate, It’s Not Optional

Thank-You For Helping Your Heart!

Just wanted to let you know that as promised we sent a donation to the American Heart Association as we celebrated “American Heart Healthy Month”.

A total of $255 was sent to help the AHA research and combat heart disease, so thanks for being part of that important cause.

If you didn’t get a chance to download the “Heart Healthy Cardio Program”, take advantage of your last opportunity for awhile and click here!