“Eat Your Way Right” Success Checklist
A couple of you have asked us to post the checklist so you can download and have an extra copy, so here you go!
A couple of you have asked us to post the checklist so you can download and have an extra copy, so here you go!
This Saturday October 13th we will be having an open gym from 7:00 a.m. to 8:30 a.m. in both locations, as we prepare for the upcoming SkiErg Sprint World Championships.
Come on in and ski 1000m, check your time, and set your goal. We will be talking strategy, pacing and technique throughout the morning. You won’t have to be here the whole time, so stop by for a 15-20 minutes slot and get some work in.
See you there!
Yeah I’m Talking To You!
The awesome Paulette Wolfe (of Wolfepack fame) created this cool chart to help us keep track all the way through Day 100.
Not only does it help you keep track, it keeps a cumulative total – right up to 5050!
No excuse for not keeping track now – thanks Paulette…
You Rock!
We love the fact that our clients are so involved in their communities, and always want to lend a helping hand when they can.
We want to make you aware of one of the many community organizations that are making a difference to those who currently need a helping hand.
FIT (Families in Transition) is holding a 5k run/walk, the proceeds which will go towards Families in Transition’s housing and services for homeless families and individuals. We know many of you love to run, so here’s a way to get that run in while supporting a great cause.
Wicked Fit Run
Where: Rollins Park Concord, NH
When: Saturday October 27th, 2012
Race Start: 9:00 am
As this event is very close to Halloween, you can test out that costume during the race. In fact prizes will be awarded for best costume, individually and as a team. There is also a ‘Kids Fun Run’ for those under 12.
A ‘wicked’ Fun time encouraging you to Be Fit, while helping FIT (Families in Transition), what could be better?
Register today at Wicked Fit Run
Mark your calendars: the 4th Annual SkiErg World Sprints will be held November 9–11, 2012.
This 1000-meter race allows you to compare your time against others worldwide in a one-weekend showdown of speed.
How it works: Race 1000 meters on the Concept2 SkiErg between November 9–11, 2012. Post your time to the Concept2 logbook by 5 p.m. Monday, November 12, 2012. The worldwide winners of each age group will receive a special prize; prizes will also be awarded for the top three times in each age group.
Get Fit NH is proud to be a host for this event, so don’t miss out. We are sure to offer up our own prize package for our local winners, so you’ll want to get it on it. We will also record and submit all athletes times, so we have that part covered for you.
Stay tuned for more info and dates before the event where we can get some extra training and practice runs in.
It’ll be a blast!
It was unanimous among all the Get Fit NH family who participated in last weekends Warrior Dash at Gunstock.
It was a BLAST!
We are proud of you all for conquering your fears and getting out there and Making It Happen.
Check out the photos of some of the gang below, and make your plans to do to next one!
A couple of weeks ago we told you about our Kettlebell Mastery Workshop with our friend and expert Jen Brickey.
As promised, registration is now open, but please don’t delay in getting your registration in, as we are keeping the workshop size to 25 participants.
I am personally very excited to have Jen come up and work with us and refine my own technique and skill. As with any training tool the better you are at the basics the more versatile and effective it becomes, and kettlebells are certainly no exception. We are fortunate to have Jen come up and spend a couple hours with us, and she kept the cost super low because I am such a good guy! 🙂
Get that registration in today! We set the payment page up so if you are registering for two you can pay for both at the same time to make it a bit easier.
Kettlebell Mastery Workshop with Jen Brickey, RKC
Location: Get Fit NH Concord
Date: October 6th, 2012
Time: 10am to 12pm
Cost: $20.00 per person
There is absolutely no doubt that to change your body for the better – decrease your bodyfat and build the lean muscle that fuels your metabolism and gives you “the look” you need to train hard.
The same applies to positively affect your “numbers” – cholesterol, blood pressure, heart rate, etc. Your training program has to be intense enough to elicit positive changes.
But that is not all there is to it.
Awhile ago I read “The 4 Hour Body” by Tim Ferriss. In it he articulates a very important training principle that he calls the “Minimum Effective Dose (MED)”.
The minimum effective dose is defined succinctly:
The Smallest Dose That Will Produce A Desired Outcome
This is an important but often overlooked factor in training.
Basically the approach is asking the question “What Is Enough?”
When we design our training, that is a factor that is considered often. You see there is a big difference between being a “workout junkie” and just wanting to do more because you like to sweat, and truly effective training.
The MED is so important because for many of us our ability to recover is compromised by, well frankly, life.
Remember these charts?
The first shows what we want our recovery to look like. Training followed by adaptation and supercompensation, leading to continual (if not necessarily linear) improvement.
The second shows training followed by depletion (lack of recovery), in a downward spiral.
What determines which path your are currently on?
In large part it is determined by how you are recovering from your training, not just the training itself. That is not to say that training is not a factor, because it is – remember “minimum effective dose”. But beyond that, there are other factors that are in play:
You should not be sore for days after you train, at least not very often. If you are, it’s time to talk to your coach and figure out what’s going on.
Here’s some questions you need to ask yourself:
There isn’t any big mystery if too many of these things are going undone. Inadequate recovery makes you more susceptible to injury and illness, and all the things mentioned above are pieces of the recovery puzzle.
Train Hard?
Absolutely!
Just don’t forget that Recovery IS part of the training program too.
If you have any questions, post them below.
Make It Happen!
Coach Dean
Kettlebells are hot, there is no doubt about it.
Frankly at Get Fit NH we couldn’t care less about what is hot, but if it’s a great training tool we are all over it, and there is no doubt that in the proper hands Kettlebells are incredible.
But just like any other tool, you have to use them right for safe and effective training. To that end we are pumped to have Kettlebell Expert and Instructor Jen Brickey from Fusion Workouts take the lead at our Kettlebell Mastery Workshop.
We will get a registration form online soon, but for now mark October 6th from 10am to 12pm on your calendars. Registration will be limited to 25.
Don’t miss it!
About Jen Brickey
Jen Brickey has quickly become Newton’s leading fitness expert in kettlebell and boot camps. She is the founder of Fusion Workouts, a 2000 square foot kettlebell functional training studio in Newtonville, MA. Jen is RKC (Russian Kettlebell Challenge) and AOS (Art of Strength) Kettlebell Instructor. Ms. Brickey is also a certified strength and conditioning coach with the prestigious National Strength and Conditioning Association (NSCA-CSCS), a certified personal trainer with the National Academy of Sports of Medicine (NASM-CPT).
Jen has been training for 9 years and in that time has helped hundreds of people look good, feel better and move better! In January of 2009, Jens vision of a kettlebell functional training studio was born with Fusion Workouts and since that time her business has grown rapidly.
Jen earned her bachelors degree in exercise science from Hofstra University in Long Island, NY. While at Hofstra University, Jen played basketball on a full scholarship. Being a division 1 athlete, Jen learned how fitness, strength and conditioning and nutrition go hand and hand in being a competitive athlete and being able to compete at the highest level.
Don’t shoot the messenger, but the end of summer is quickly drawing near. Not all bad news, as Autumn in New England is just an incredible time of year.
Labor Day is usually the last big hurrah before school gets back into full swing and the schedules get a little more routine.
It is also still a great day to train!
We will be running a (very) abbreviated schedule on Labor Day, September 3rd so y’all can get out to the beach and the barbecues.
At 8:00am we will be having a “Labor Day Sweat-a-thon” at Get Fit NH Concord. We always enjoy the times when we are able to get both gyms together and training hard, so don’t miss it!
Labor Day Sweat-A-Thon
Monday September 3, 2012
Get Fit NH Concord
8:00am – 9:30am
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