2 Down, 2 To Go

OK, admittedly that is not quite accurate if you haven’t trained yet today, but the point remains. We have 2 more days of training before next week’s scheduled recovery week.

And that brings up an interesting point…

It is no big secret that some of you have no intention of taking time off next week. I know this because when I talk to some of you who need some extra attention and encourage you to lay low, your body language (if not your actual voice) tell me you have no intention of following the training plan – which, to drive the point home, calls for recovery next week.

For those of you I want you to go back and read this article again (and again and again) I Hate Recovery Weeks

It always kind of boggles my mind. You hire us to be your coaches, and you trust us with your day to day training, yet when it comes to following this part of the training, all of a sudden everybody is an expert.

Your body is telling you one thing. I need rest. PLEASE! It is a stressful time of year, you aren’t training as hard, you just aren’t feeling it right now. I know it, and you know it.

But your brain is making you doubt.

“I can’t stop, I lose all my progress.”

“I’ll gain all my weight back.”

“My teeth will fall out.”

Ok maybe not the last one, but they all are equally ridiculous.

And yes, I do have a vested interest in this. It’s called keeping you healthy, which is our mission. It’s building on the foundation so you will be better, and isn’t that what you want?

There is no doubt that our coaches are among the best at refining movement patterns and modifying training when necessary, but we would rather have all our clients able to train to maximum capacity. That requires your cooperation.

So do yourself a favor, and just rest.

Your body will love you!

Schedule Reminders

As most of you are aware our next scheduled recovery week is December 24th through December 28th. Merry Christmas and Happy Holidays! 

Our schedule around New Years day is a little different as well, so please take note.

Monday December 31st, 2012: Full Schedule

Tuesday January 1st, 2013: “New Years at Noon” Training Bash at Get Fit NH Concord

Wednesday: Off

Thursday and Friday: Full Schedule

I’m Getting Recovery For Christmas!

As most of you are aware our next scheduled recovery week is December 24th through December 28th. Merry Christmas and Happy Holidays! 🙂

Our schedule around New Years day is a little different as well, so please take note.

Monday December 31st, 2012: Full Schedule

Tuesday January 1st, 2013: “New Years at Noon” Training Bash at Get Fit NH Concord

Wednesday: Off

Thursday and Friday: Full Schedule

All About Recovery Weeks

Recovery weeks are a critical part of our overall training program. (hint, hint) Rumor has it there are still one or two of y’all who write your own recovery week program, because your physiology is apparently different from all the rest of us mortal humans and you don’t need any rest. Oops, did I write that out loud?

Think of it this way. The vast majority of us have the ability to take advantage of time off from our regular job and routine. This is a much needed mental and emotional break from the daily stress of life. We take a few days to decompress and relax, and when we come back we are refreshed and ready to be more productive. At least that’s what is supposed to happen.

In the same way recovery weeks are designed to help you get better. They are not random, haphazard or unnecessary. This is part of the training plan that we put together every year, and it is a vital part of our training program.

Recovery weeks are the key to lower injury rates and increased progress. Don’t try to outsmart the system. I can give you the names of people who have unsuccessfully tried, and it’s just not worth it.

To our newer clients recovery weeks are an unfamiliar concept, and that’s ok, because we want you to know why we do what we do. Invest a few minutes of your time to understand the “secrets” of recovery weeks and how they make you better.

Recovery Is Where The Magic Happens

I Hate Recovery Weeks

Rest, Recover and Regenerate, It’s Not Optional

Open House after the Jingle Bell Run – Come On Over!

Have you registered for the Jingle Bell Run yet?

Get Fit NH is excited to be one of the primary sponsors this year, and we want you to be there with us. We have been privileged to be part of this fun family event for the past four years, and we want to get the support out for our friends at the Arthritis Foundation once again.

We also want you to stop by Get Fit NH Concord after the race/walk and join us for some post race festivities.

It’s always fun to get the crew together for some food and fun, and we would love to have you invite your friends and family to join us as well.

Mary Maynard is even going to bring Tess, so you don’t want to miss that, right Mary? 🙂

So join us on Saturday December 8th 2012 – It’s going to be fun!

Click Here To Join Team Get Fit NH and Get Your Early Registration Discount

Arthritis Foundation Jingle Bell Run/Walk
Rundlett Middle School
December 8th, 2012
Registration and Check In 9:00am
Race Starts 10:00am
Open House: Right After The Race at Get Fit NH Concord

Want To Do It Better? Do It Right.

A few months ago Nancy and I were in Louisville at a coaching conference, and Mike Robertson of IFAST in Indianapolis was just about to put us through a training session (in other parts known as a workout) and he said something that sticks me to this moment.

“Ok guys we are going to do something different today, we are going to do it right.”

Now think about that for a minute. Mike was not talking to a group of people who had just stepped into the gym for the first time, who had never done a pushup, or a split squat, or a deadlift. He was speaking to some of the best coaches in the country. He was making sure we knew that he was watching what we were doing, and he wasn’t afraid to make sure we were doing things right.

Why is this so important?

Because when we do things right, when we practice the fundamentals, we will eventually be able to train harder, stronger and longer.

Just as Mike was watching us, the coaches at Get Fit NH are not there to just have a presence in the room, or be a cheerleader, or just look good (which is a good thing where I am concerned), they are there to help you get better.

And while you may say “No Duh!”, slow down for just a second.

Because I assure you it is not that way everywhere. There are gyms everywhere whose primary purpose (or at least it seems to me) is to beat you into the ground, regardless of capability or consequences.

That’s not coaching.

As human beings we don’t necessarily like being told what to do, or that we don’t do something well. And on occasion we have had clients get annoyed with us for not letting them do something, an exercise movement, they just weren’t ready for or are currently unable to perform correctly. (I’ve been there – just ask Mike)

And it is all too easy to focus on what someone else is doing, someone who has been here for years perhaps, and want to do the same things – right now – not understanding the hours, days, weeks and months it took to get there.

We know that if we can back you up a step or two, learn and then practice the pattern, you will be way ahead of where you would have been without the proper coaching. We see it over and over again. Clients achieving things they never thought possible, things they haven’t been able to do for years or ever, because now they are doing it right.

None of us have perfect movement patterns, and yours truly is no exception. I have challenges with hip mobility that I need to work on, or it doesn’t get better, and I don’t get better. It’s not always a matter of getting pushed harder or trying to go faster. What if your body can’t achieve the proper positioning in order to allow those things? It has to be addressed. It’s not just a matter of putting 10 more pounds on the bar.

CJ and I were coaching a couple weeks ago and had a client ask us a great question. “Why do we work on hip hinging so much?”. We were able to explain in depth why that fundamental movement pattern is so important, not just while training, but in every day life.

And every day life is why we train, right?

We don’t toot our own horn too often, but I would be doing our coaching staff a great disservice but not letting you know not only how grateful I am they are part of the Get Fit NH Team, but for how great they are as coaches. For those of you who have been around a while, you know that not every coach that walks through these doors has what it takes to coach here, and when they don’t, they aren’t here long.

I am reminded how good Nancy, and CJ and Erin (and soon Meagan) are every time we have a client who comes to us from another training facility who has not been coached well. It’s not the clients fault their back is in extension when they deadlift, or their knees valgus when they squat, they haven’t been coached properly. And while we aren’t perfect, we are committed to making sure you get the best coaching available.

So let’s do something different, something that not everybody know how to, or even wants to do…

Let’s Do It Right.

Make It Happen,

Coach Dean

“Pies Off The Thighs” Is Back!

You heard it right!

The World (galaxy?) Famous Get Fit NH “Pies Off The Thighs” post-thanksgiving training extravaganza is headed your way on Saturday November 24th from 8:00am to 9:30am at Get Fit NH Concord.

Sweat yourself out of that turkey and trimmings tryptophan enhanced coma as we get the whole family from both gyms get together for one of the few times every year.

Steve Finch, this is like your dream come true as the “good coach”, that’s right, Coach Nancy will be there to make sure the slacking stops and you get the 100% full benefit of 90 minutes of pure, ummm, fun!

Schedule for Thanksgiving Week:

Monday, Tuesday and Wednesday: Full Schedule at both locations

Saturday: “Pies Off The Thighs”
Place: Get Fit NH Concord
Time: 8:00am to 9:30am

Ski Erg World Sprints – Team Get Fit NH Rocked It!

First of all let me say congratulations to all the athletes who stepped up to the plate and came in to ski today. I absolutely love that you took the challenge, faced down your fears, and Made It Happen!

On Monday morning we will be submitting our times to Concept2 and seeing how we stacked up. No matter what I am proud of you and all the effort you put in.

The entire team is listed below, and I highlighted our top 3 Men and Ladies – You guys rock!

Here’s is your Team Get Fit NH:

Adam Rosenthal 3:46.9
Andrew Carlson
Brian Lothridge 3:38.7
Cristy Bresson
David Balshaw
Dawn Cillo
Dean Carlson
Deb Beauregard
Debborah Kaitz
Elizabeth Kovar 4:24.3
Frank Muller
Garren Mapes
Gretchen Wolfe
Janine Rousseau-Evans
Jennifer Mapes
Jennifer Perry
Kate Fox
Kathy Nourse 4:06.8
Laura Starr-Houghton
Lynne Marston
Mae Lynn Arlinghaus
Marion Gamache
Matt Mapes
Meagan Sbat
Nancy Carlson 4:28.9
Robert Moses
Scott Decker 3:43.0

Thank You for Helping to Chase Away Homelessness

I would like to thank everyone from our Get Fit NH family who came out to Concord to support a great cause on October 27^th.

The first annual Wicked FIT Run was a great success. It was hosted by a nonprofit organization called FIT, or Families in Transition. This was near and dear to my heart since my very good friend Maureen happens to be the president of FIT.

The fundraiser event had just over 300 runners and walkers, over 40 volunteers, and raised $9,500.00. There were a lot of amazing sponsors and cool prizes. You can even ask Diane from our 9:00 AM ladies group in Epsom. She won her category and received a pair of snowshoes.

Since this was right before Halloween, many folks showed up in costumes, along with plenty of kids. Next year’s date for the 2^nd annual Wicked FIT Run will be October 26, 2013. Hope this will give everyone a heads up for next years race, and time to plan some great costumes to wear.

Thank you again and I am truly blessed to be a part of such great supportive families.

Doreen Mathison  – 9:ooam Epsom

Jingle Bell Run 2012 Registration Now Open

I know, I know. It’s not even Thanksgiving and we are talking about Jingle Bells already!

Nevertheless you guys have established a fantastic tradition of being huge supporters of the Arthritis Foundation every December. In fact last year Get Fit NH raised the most money and had the largest team overall for the Concord event – awesome! (Check out last year’s event here)

If you have never participated in the Jingle Bell Run/Walk you have missed out, because we have a blast!

We have been involved in this important event for the last few years.

Why?

Because almost everyone knows someone with arthritis, which can be a painful and debilitating disease. As exercise professionals, we also want to spread the word how important exercise is in the treatment and management of arthritis. Many of our clients have some form of arthritis, and we want to do our part to keep them moving!

So join us on Saturday December 8th 2012 – It’s going to be fun!

Click Here To Join Team Get Fit NH and Get Your Early Registration Discount

Arthritis Foundation Jingle Bell Run/Walk
Rundlett Middle School
December 8th, 2012
Registration and Check In 9:00am
Race Starts 10:00am

Calling Team Get Fit NH – A Team Member Is In Need

For those of you who haven’t heard, one of our Epsom team members, Tara Brassaw, residence burned to the ground early Monday morning. Thankfully Tara is fine, but the house and everything in it is a total loss, and Tara escaped only with the clothes on her back. As you can imagine it is going to be a little while until things are sorted out and any insurance claims are forthcoming.

As is typical of our fantastic clients, as soon as the word starting spreading the number one question is “How can we help?, and her 5:00am crew has already started a gift card collection. Coach Nancy is setting up a basket in each gym for those who would like to help, and we are also setting up a “Tara B Fire Fund” donation link if you would like to help out in any amount that way.

It is a privilege to coach and be part of such a great team and have our Get Fit NH family be so willing to help.

Thank-You!

To donate to the “Tara B. Fire Fund” please click here

Don’t “Work Out” – Train!

It’s kind of a running gag around Get Fit NH, but it’s something we take very seriously.

We don’t “work out”, we TRAIN.

And while that may seem to be semantics, it is anything but.

Because in our way of thinking “working out” is random, while TRAINING is purposeful.

Training is by design. A long term strategy with an end goal in mind, the ultimate aim being to get BETTER.

It’s an important shift in mindset.

Miss a workout? I can “make it up” later in the week.

But missing a TRAINING session means you have missed the opportunity to continue following the blueprint that has been drawn up.

When you build a house you do it with purpose. Different rooms have different functions. You wouldn’t build a house with 4 kitchens and no dining room, or 10 bedrooms and no bathroom. Each room has a specific function.

In the same way you can’t build a solid body without following the plan. Missing a TRAINING day means you missed an opportunity to follow the plan, to build the balanced, functional, high performance machine that is your body.

Our training has evolved greatly in the years we have been in business.

As the science of human movement has grown and expanded, so has Get Fit NH.

Training with us now is a lot different than it was 2 years ago, or even 1 year ago. Training with us today is nothing like it was when we started.

Why?

Instead of being fad driven, we are driven by study, by science, and by the empirical evidence – when it works, we do it, when it doesn’t, it gets shelved.

We spend a tremendous amount of time on program design on a weekly basis. There is nothing that is done randomly – even “Fun Friday” training is designed with the training cycle in mind.

I wrote this article awhile ago, and it still applies. There is much more to effective and safe program design than is evident on the surface.

It’s kind of like going to your doctor and telling her how you want your illness to be treated.

When she can accommodate your request she will, but she is not going to let you be treated in a way that is not effective, or worse, harmful.

Same thing when you train with us. There are certain things we all like to do better than other things. But just because you love deadlifting, or swinging a kettlebell, or doing cleans doesn’t mean you should do them every day, and that’s where the design is crucial.

You can overhead press every day – for awhile.

But eventually it’s going to catch up with you.

Which is why you need to have balance in your training, and why we design programming like we do.

And it’s why when you are scheduled to TRAIN, you do.

To keep you safe.

To keep your joints healthy.

To mitigate injury as much as humanly possible.

To make sure you are getting better – every day.

If you are reading this and want to stop “working out” and start TRAINING, it’s time to get in here and find out what Group Personal Training with Get Fit NH is all about.

If you already train with us, Thank-you for making that choice, and keep on…

Making It Happen!