To some of y'all it might seem strange that as a gym owner and physical prep coach that I would suggest you can get too MUCH exercise, but it's true. 

​With our next scheduled recovery week coming up, I want you to explore further with me the concept of "enough" in relation to exercise.

​It seems counterintuitive - do less, gain more? Well, as the answer to many exercise related questions;

It Depends.

There are two sides to the story. On the one hand some of us don't have the skill (and sometimes will) to push ourselves hard enough to make progress. Skill? How hard can it be to sweat? When I speak of skill I mean being able to cleanly move through an exercise pattern with proper form. You know what I mean. You get a lot more "bang for your buck" when you can do a full range squat than just a little "halfsy" right? That's why we ​work on cleaning up your movements; so you can do them safely and with maximum effectiveness.

On the other hand some people are just exercise junkies. Seriously. Strenuous exercise releases endorphins, which are chemicals that make us feel good. Endorphins are why we can feel so good even though we just got our butts kicked. The downside is they can literally become our "drug". Pushing our bodies to the limit is a high we start to seek.

​But too much of a good thing is a bad thing. There is a point of diminishing returns. There comes a point when excessive exercise along with too low of calories will become a vicious cycle of fatigue, injury and even weight gain. UGHHH! 

Learning to push harder is good. Exercising hard and pushing it to the max, every so often, is a very beneficial thing to do as we seek to hit new goals and discover what we are capable of.

But there are limits on both the intensity of exercise and the frequency of exercise.

We've talked about the "hierarchy of training" before.

In other words, which type of exercise will give me the most bang for my buck, depending on the number of hours I have to allocate per week?

I absolutely love this graphic from our partners over at Precision Nutrition. It perfectly illustrates this concept.

MORE isn't better, BETTER is better.

Here's the focus points I want you to get.

• Resistance Training comes first
• Intervals or Sprints come second
• Active recovery (swimming, yoga, walking, mobility work) is important, but not above the first two.
• Leave time to do the fun stuff you enjoy.
• There is an upper limit to how much actual training you should do, no matter how many total hours you choose to be active.

We structure our training in the gym around these principles. The big rock is going to be strength training. You see that manifested in dedicated strength training days, and also on other days where we do "metabolic resistance training" - training that uses resistance (all the tools; dumbbells, kettlebells, bands, suspension trainers, etc.) but where we move at a faster pace. Our finishers revolve around the interval and sprint work, and we also get some mobility and flexibility work in there as well, which is part of your active recovery.

And then there is recovery. Training hard and under-recovering is bad mojo. Eventually there is going to be one too many straws on the camels back.

​That's why we schedule Recovery Weeks as part of our Training Program. They are not willy-nilly, random, or unnecessary. They are an integral part of each training cycle. (You read last Tuesday's post, right?)

Recovery. It's up to YOU to Make It Happen!

Coach Dean​

I would imagine many of you watched or at least heard about the recent Super Bowl. What an epic performance. As many of you know, I am no athlete. If you throw a ball to me, I will most certainly duck. Despite the fact that I am not an athlete, this year’s Super Bowl performance taught a powerful lesson that I believe is worth talking about.

First and foremost, how about the “why” this Patriots team shared. Not only was this the biggest and most meaningful game to them, but it was a chance for Tom Brady to make history. History was made for many reasons that night. Because of this “why”, the team fought with every ounce of strength for every second of that game. What is your why? Is it big enough that you are willing to fight for it every second of every day- even when it seems nearly impossible?

Pushing through even when odds are against you. When I fell asleep on Super Bowl Sunday, the score was 28-9 in the third quarter. There was no way the Patriots were coming back from this. Never, in the history of super bowls, had any team come back from such a score. I was honestly wondering if the Patriots were throwing in the towel, because there was no way they could recover from this (because let’s get real, for a little while they didn’t show up to that game!).

I woke up to my husband jumping up and down and Tom Brady on his knees, because he had just won his 5th super bowl. Despite the odds, despite the naysayers, despite the challenge they pushed through, because they wanted to win that bad. Do you want to reach your goals that bad? Where absolutely nothing will stand in your way? So bad that when someone tells you there is no way, you find a way?

Every second counts. Man, did the Patriots prove that or what? Even with 3 seconds left on the clock Bill was calling a timeout to get one more play in in hopes that he could get some points on the board. And did you see the fourth quarter? Even with less than 3 minutes left they were still down. Those guys played with every bit they had left, left it all on the field and walked away champions.

Are you paying attention to the other 165 hours per week that you are not in the gym? That is crucial time and if you’re not paying attention then you’re not going to get very far.

Learn from the Patriots. They are a successful team because they are coached by the best and they give it their all every time!

Coach Meagan

I wrote this blog a couple weeks ago as I was approaching the end of my pregnancy (which came a little sooner than expected!). I was taking time to reflect on how different my body felt, so its from the perspective of when I was still pregnant.

The human body is a pretty incredible machine. Over the past 8 months my body formed another human- craziness! A true miracle, indeed. The human body capability is unbelievable. I am currently 22 pounds heavier than what I was 34 weeks ago. My body has changed and it feels different in many ways. While many differences are pregnancy related – others are not. What used to be simple is now a struggle for no other reason than I am heavier than what I am used to. Here are three big changes in life just because I am heavier.

1. Getting up and down off the floor. What a simple part of the day this used to be. With all the classes I coach on a daily basis, this was a mindless activity I never really thought twice about it. Before I get up now I have to carefully roll myself on to my side and use my hands and sometimes knees to stand myself up. When you are not overweight, getting up and down off the floor is not a chore.

2. Training enjoyment. Because I am heavier, I am winded quickly. I am not able to lift as much as I know I am capable of because my range of motion is limited. It is overall more exhausting. When the weight comes off training is easier and more enjoyable.

3. Confidence. Yes, pregnancy is a beautiful thing, but when you’re heavier and don’t feel as “in shape” as you once were, your confidence takes a beating. I don’t walk as fast, I don’t do stairs as fast, I get out of breath easier and that can be kind of embarrassing. My clothes fit, but not like they used to.

I know this blog has the potential to be misperceived. While many of the things mentioned are directly related to growing another life, my intent is to help you understand that life is easier when you are carrying less weight around.

My intent is to help you understand that the human body is INCREDIBLE and your genes are not likely the reason why the weight is not coming off.

My intent is to help you see that life CAN be easier and things like getting up and down off the floor, training and self-confidence are not impossible.

If you want it – you can make it happen. The only person giving you a “no” is YOU!

The only person saying you can’t or won’t is YOU!

I can find a BIG family of supporters who can encourage you and assure you that YOU CAN!

-Coach Meagan

And this time it's Leslie Thompson that's thrown right into the middle of the it! Leslie has been a student of ours since before I even became a coach. I can tell you, however, that just in the time I have been coaching at Get Fit, I have even seen a change in her. Screening out of bands left and right, working hard and having a positive attitude every time. Always enjoying coming in. Here are some words from Leslie herself about her journey...

"I chose Get Fit NH because my neighbor, Sheila, recommended it. I was looking for something for me. Something that I could do for myself. Plus, I was sick of feeling achy all the time and really out of shape. So I thought I'd give it a try. My first few weeks I was really, really sore. But I liked that feeling, I still do. It makes me aware that my body has muscles. And that they are meant to be used. I began to feel strong and flexible. Everything in my life started to become easier. I could run laps around my old self at my job. I had so much more energy. And my body began to feel looser but stronger at the same time

My goal at Get Fit NH is to continue. To continue to go. To continue to commit to myself and my health. I love it. Sure, when I get there at 6:45 pm, I am usually crawling in. But, I am always glad that I went, glad that I trained. Glad that I spend that hour on myself. Get Fit NH has helped me in so many ways. Physically, of course. But mentally and emotional as well. I am stronger and more assertive, in a good way. I am my own advocate now. This is my life and it is what I make of it. My favorite part of Get Fit NH is the fact that I LOVE to go. It is a strange concept, I know. But I am hooked. And I am thrilled about it!"

Like I said above, just in the time that I have been at Get Fit I have seen a change in Leslie. I wanted to make sure people were made aware of how hard she works and what she has accomplished. I am extremely proud to be her coach! Keep up the hard work, Leslie!

Coach Adam

In December and January we have been experimenting with assigned monthly goals using the mystery box. I have to tell you- the response and compliance since we tested this out has been much better than when students were setting their own goals- why is that?

Goal setting is a skill. We expect a lot from ourselves sometimes. Like losing 10 pounds in a month. That’s a huge goal. Achievable- sure for some, but certainly not likely unless something else in your life changes. Meaning training alone ain’t gonna melt those pounds and inches off.

Or sometimes we don’t expect ENOUGH from ourselves. Meaning you are avoiding the areas that truly need the attention. So where’s the balance? How do you know what is right for you? Well for starters- that is what your coach is for, but also focusing on habits /behaviors not numbers.

The purpose of assigning goals is to get away from the numbers like losing X inches, losing X pounds, etc. That is all well and good, but it is the habits and behaviors that make those numbers change. So as we migrate back to setting our own goals I want you to take that into consideration. The numbers will change if the behaviors change.

Make it happen,
Coach Meagan

I was listening to a song by the band “Disturbed” on YouTube last week. After that song was finished, a new song I had never heard before automatically loaded and started playing. The name of the song is “The Light”. The main chorus of the song is “sometimes darkness can show you the light”. The entire song is about when bad things happen, sometimes it is a path to something better. As far as the band goes, the message was something that I was not expecting but something that I certainly agree with.

We all have had/will have hard, dark times. It is difficult to ever think of those things as positive, and I am not suggesting you do. However, I think we can all agree that no matter how down and out we felt, how awful, how hurt, how beaten down we felt at the time… looking back, it made us stronger, more able individuals. It’s an unfortunate part of life that there will be dark times, there will be times when you feel that you are buried so deep that you will never dig yourself out. And then you do. It may take a long time, it may take as much effort as you can possibly muster, but when you get there, you are stronger than you were before.

Here’s the thing about feeling as though you have hit rock bottom, physically, emotionally, and spiritually. It allows us to look back and reflect on the decisions you made that brought you to that point, and analyze the ways to make sure it will never happen again. For this to work, you have to allow yourself to think of it that way. Often at our lowest point the last thing we want to do is think positively. However, at that point you have an opportunity - to look at your situation and say, “this is how I got here, these are the decisions I made, how do I get out of this situation?” or “what can I do to make sure I am never in that situation again?".

Dark moments can have powerful, profound effects on us as humans; they often cause us to re-evaluate our own lives in ways that can change us for the better. While dark moments are awful to go through, they are negative, they are stressful, they hurt… just remember, as cliché as it might be, without darkness there can never be light.

-Coach Adam

Vitamin D, also known as the sunshine vitamin, has been a hot topic in the nutrition world. Notorious for its role in bone health, recent research has and is continuing to explore countless additional roles vitamin D plays in health. As winter rapidly approaches and daylight hours decrease, our need for vitamin D is increasing. Nonetheless, today I am sharing why vitamin D is so important to include in our nutritional defense.

What exactly is Vitamin D and why is it important?

• One of the four fat-soluble vitamins, along with A, E, and K
• Needed for absorption of calcium and phosphorus - hello strong bones!
• Plays an important role in muscle and cardiac function - increased training performance
• Associated with mental functioning and mood disorders through hormone regulation
• Linked to decreased inflammation and increased immunity
• Potentially reduces risk of cardiovascular disease, rheumatoid & osteoarthritis, diabetes, and some cancers

I eat a balanced diet, so why am I deficient?

Vitamin D comes from 3 different sources:

1. Food - salmon, sardines, mackerel, tuna, shiitake mushrooms, egg yolk
2. Sunshine
3. Supplements (including multivitamins)
   

It has been found that vitamin D has a high prevalence of deficiency worldwide. Specifically, vitamin D was identified as an “under consumed nutrient” in the 2015 Dietary Guidelines for Americans. This means it is often difficult for us to rely on vitamin D from food sources alone. Another option for vitamin D is through synthesis of UV rays from the sun, especially UVB rays. However, those of us living above a latitude of 35 degrees (yay New Hampshire!) are unable to make vitamin D in the winter months.

Now this is where supplementation can fill some holes.

Defining deficiency and optimal intake has been proven to be difficult over the years. Vitamin D status is determined using a blood test measuring for 25-hydroxy vitamin D. According to the Vitamin D Council, deficiency is defined at <30 ng/ml, sufficiency at 40-80 ng/ml, and recommends 5000 IU per day of vitamin D3. However, the Institute of Medicine has some different defining markers: <20 ng/ml for deficiency, 20-50 ng/ml for sufficiency, and 600 IU per day of supplementation.

My recommendations would be to first evaluate your risk: How many vitamin D rich food sources are you currently eating? Are you taking any supplements that include vitamin D? How is your sun exposure (except it's winter so I can answer that for all of you!)?

Next, set up an appointment with your physician to get some blood work done to see if you're deficient. Truly knowing your current vitamin D status is much better than guessing or assuming. Dependent on what your status is, it can be determined with the help of your healthcare professional what level of supplementation is best for YOU.

Remember, vitamin D goes beyond just bone health. Based on your vitamin D status, interventions such as dietary, supplementation, and lifestyle can be made!

BONUS: remember the SFH Omega-3 Natural Fish Oil I mentioned last week that we carry in our Get Fit NH coolers? Along with the omega-3 fatty acids, this fish oil includes 1000 IUs of vitamin D3!

Eating for Health Every Day,
Coach Kristen

Hey Get Fit Family!

Today I am back to share another supplemental secret weapon to add to the nutritional battle gear we all need to keep us healthy!

Omega-3 fatty acids, commonly known as fish oil, supplements have been boasted for their benefits in many aspects of heath for some time now. Multiple researchers have tested the powerful polyunsaturated fatty acid (PUFA, one of the beneficial types of fats) and there are countless research articles to back up the popular claims.

Here are the top 5 benefits of omega-3 fatty acids:

1. Anti-inflammatory properties
2. Increase in brain health
3. Decreased risk of cardiovascular disease
4. Increase in mood
5. Enhanced immune system

A quick educational moment on omega-3 fatty acids! These types of fats are one of the essential fats, meaning that our body doesn’t produce them and we must get them from an outside source (i.e. foods/supplements). There are three types of omega-3 fatty acids.

• DHA: Fluid and flexible, these PUFAs are part of the brain cell’s membrane and are found in cold-water fish, like salmon, mackerel, sardines, and tuna.
• EPA: Also found in fatty fish, EPA has been determined to play a role in reducing inflammatory processes in the brain.
• ALA: Plant source of omega-3 fatty acids, like flaxseed and walnuts, which is converted to EPA and DHA in the body. This conversion is not as efficient as directly taking in EPA or DHA, therefore additional consumption of these ALA-rich foods are needed.

While fatty fish and some plant sources provide lots of omega-3 fatty acids, it is often difficult to consume enough of these foods to achieve a benefit. The 2015 Dietary Guidelines for Americans recommend we eat fish at least twice each week. This can be difficult for some people to do, especially those who do not enjoy the taste of seafood.

While I still challenge you to aim for weekly fish consumption and enjoy your omega-3’s through whole food sources, supplementing with omega-3 fatty acids guarantees you are getting the beneficial EPA and DHA each day to optimize your health. At Get Fit NH, Dean and Nancy have already searched out the best fish oil supplement they could find: SHF Omega-3 Natural Fish Oil. Find it in our coolers during your next training time and be sure to check their website for more information.

Remember to check in with your healthcare professional before starting any new supplement! Of special importance, if you are currently on a blood thinner (i.e. Coumadin or Warfarin), please contact your physician before starting a fish oil supplement. Omega-3 fatty acids can also act like a blood thinner, potentially leading to increased bruising and/or bleeding times.

Eating for Health Every Day,
Coach Kristen

A while back, my buddy Betsy asked me to shed some light on some specific topics. So the next few blogs you see by me are all by request 🙂 I hope these help and feel free to reach out to any of your coaches for additional information.

Why the Functional Movement Screen?

You may wonder why we are the only gym in Concord that requires a specific movement assessment before ever stepping foot onto our training floor. I will answer this as brief and direct as possible. The reason why we screen is because it is the ONLY way we can train YOU as an individual. If we didn’t screen you, we’d be taking a HUGE gamble. Each of you come from a different background of previous injury and current aches and pains. If we don’t assess then we guess and THAT is a recipe for disaster. You want personal training in a group setting? You’ve got it. This screen shows us how you move and based on how you move we can determine which exercises are safe for you right now and which exercises have the potential to hurt you. You may not even realize it and the screen and specific exercises may not hurt you while you are doing them, but we have to keep in mind this is a long term game. Our mission is to get you to where you are trying to go safely. If you are hurt, then there is a possibility you won’t be able to train at all. We have to weigh the risk vs. reward and be smart about how we train you.

What do the bands mean?

I will keep this brief and direct as well. Each band is associated with a different screen we took you through. 7 screens, 7 different colored bands. In a group setting any coach can look at your wrist and say that exercise is safe and that exercise is not safe. Remember, our focus is to keep you training hard, but not hurting you along the way. Wear your bands! They are to keep you safe. Don’t try and be sneaky, because you are not going to be happy when you are hurt!

What are personalized warm ups?

Each screen has an associated personalized warm up (you may have heard it referred to as corrective exercise). The purpose of the personalized warm up is to help improve that movement pattern. We do a lot of the exercises during our group warm ups, but the expectation for optimal results is to do those exercises at home as well. You can never do enough mobility and flexibility work. That’s why it is important that you get to training on time and avoid leaving early! We have videos and handouts for each personalized exercise so if you forget yours or lose it, then ask a coach and we will get that to you! If we didn’t think it was important then we wouldn’t talk about it!

How do I get out of bands?

There are several ways to do this! The first way is to do your personalized exercises, get to training on time and stay through the hour, take warm up and cool down seriously, be engaged, don’t try to sneak in exercises that are not appropriate. I will add to that last one…if you try and do an exercise that isn’t appropriate for you then you are not only taking a huge risk of getting hurt, but it does no good to load a partial range of motion (ie: squats, split squats). We need to get that full range of motion before adding load.

Should shedding bands be a goal?

Yes, absolutely. We HIGHLY recommend rescreening every 3 months (there are sign ups out each week for this). The functional movement screen is a measuring point and we want to see you shed those bands just as much as you want to ditch them!

Make it happen,
Coach Meagan