I was listening to some stand-up comedy the other day and the comedian had a bit about being on an airplane, and about the safety demonstration. We have probably all seen this or heard jokes about it in the past.

During the demonstration for safety on the plane, they tell you that should the oxygen masks deploy, secure your mask first before helping other secure theirs. Shortly after that, I was writing a letter to a client talking about the same thing - putting yourself first.

I will fully admit that I struggle with this more than most others. I consistently tear myself in different directions, forsake sleep, food, exercise, to help other people. I, of course, try to keep the latter in check, but if a friend calls me and needs my help, and I’m coaching the next morning, there is a good chance I’m helping him until 1am and then coaching at 5am. It’s just the way I am and the way I have always been.

I am beginning to realize more and more however that I can’t keep that type of thing up. I need to make myself a priority or else I can’t help anyone. If I am constantly tired, constantly not taking care of myself, and constantly forsaking my own plans, aspirations, and well being for others, how long can I really help them? Pretty much until I break down, then I am no good to myself or to them. Just like on a plane, if you suffocate before you can get the mask on the person next to you, then what good was it?

I realize it’s not easy. I realize life demands time, that’s just how it is. That’s why we need to work to control our schedules and our time as well as we can, so that we can be healthy and ready to help those who need us. So remember, its not selfish to take time for yourself or to improve yourself, because in the end you will be much more able to help others than if you don’t. Think about it.

-Coach Adam

Do you ever read those articles in magazines labeled “6 weeks to reach a perfect body” or “5 steps to 6 pack abs”? Yeah, me too. Those articles infuriate me, because they are SUCH bogus!

You know what isn’t bogus though? Habit building.

Imagine what your body could look like or feel like one year from today if each month you just focused on ONE thing. And imagine what changes you would see if you maintained those new habits month after month after month?

It isn’t easy to take the reigns, but we can simplify it. Here is an entire year’s worth of action steps to get you focused and keep you moving toward your goal:

• Perfect attendance - January
• No takeout food - February
• Keep a food log - March
• Eat breakfast everyday - April
• Eat lunch everyday - May
• No snacking after 7pm - June
• Eat three meals per day - July
• Protein with each meal - August
• Veggies with each meal - September
• Healthy fat with each meal - October
• No added sugars - November
• 80 ounces of water per day - December
  

This is just an example outline. You can go in any order, but I challenge you to start somewhere!

-Coach Meagan

David Liberatore!

David has been with us at Get Fit for a little while now. He has worked really hard and even has asked multiple times for more corrective exercises and more ways to get better. I am extremely happy to write this for him and get his story out there! He always comes with a positive attitude looking to get better. Here is David's experience in his own words...

Why did you choose Get Fit NH?

I chose GetFitNH because a friend of mine joined and raved about it. He knew that I joined 2 other gyms and dropped out after a couple weeks. He said the first two weeks were free so try it. I met with Adam and knew I was in the right place.

What changes did you notice in the first few weeks?

After two weeks, I noticed that my knee was feeling better and that I had so much more elasticity in my lower back.

What outside of Get Fit NH has become easier since starting?

I set a personal goal to lose 100 lbs. to stay in the program for one full year.

What have you accomplished so far?

After two months I have lost 23 lbs., my knees feel much better, my back doesn’t constantly hurt and I can walk long distances without gasping for air. My eating habits have improved as I am eating much healthier. I eat more veggies, less meat and less carbs. All that know me never would ever have imagined me drinking more water and NO soda.

What is your favorite part of Get Fit NH?

The things that stick out to me about what makes GetFitNH so different from any other gym I have belonged to is the caring attitude of everyone at the center. From the owner, to the trainers to the members, it is astounding. We train with people who have been there 3 weeks to people that have been there for 3 years and they are all encouraging. I like the fact that training is geared to your ability. A trainer is constantly showing me a more appropriate exercise if I am struggling because of my ability. GetFitNH has it all and I know I have changed my life by changing my life style. I actually look forward to coming to exercise rather than trying to find an excuse to not go. I highly recommend GetFitNH at whatever level you think you are at.

Keep up the hard work, David!
-Coach Adam

I am writing this blog sitting at the airport in Columbia, South Carolina. If you have ever traveled alone then you have probably overheard some interesting conversations. I just overheard a long conversation about weight loss that struck a nerve. It is hard to keep my mouth shut sometimes, but I did it! Instead, I decided to share it here just in case anyone out there has this same mindset.

The relevant piece of the conversation went something like this:
“I really would love to lose 30 pounds, but I am so busy. I just started with a new job and the girls have dance almost every night. It makes more sense to start after the holidays when I can have a fresh start and things slow down."

Her friend then agreed that this was smart decision.

If this is your mindset, allow me to be a GREAT friend and coach and tell you no, no, no!

1. Things will NEVER slow down. Nope. After the holidays, life goes on. Guess what? Work isn’t going anywhere. Your kids (probably) aren’t going anywhere. If you don’t find a reason to start, then you will find an excuse every single time. We all have the same 24 hours. Those who plan their time and include themselves in that time are the most successful. I say this because I love you…you’re not getting any younger and time isn’t slowing down so let’s go! Get started.

2. 30 pounds seems like a big number. If you keep putting off when you are going to start, that number will only get bigger. After the holidays do you really want to say you’d like to lose 40 pounds? How discouraging. The national average of weight gain through the holidays (October-December) is 10 pounds. Stay out of that category and do something now.

3. You don’t have to change who you are to get results. In fact, you only need to focus on one thing at a time. I bet between now and the New Year you can build 2-3 new skills to increase your performance and results. Focus on one habit each month to help you get closer to your big picture goal. Your coach can direct you. Results are about a lifetime of building habits and improving skills.

If this stuff was easy, then no one would ever say they are going to wait. It isn’t easy, but we have a simplified system to help you. You are NOT in this alone. Do not wait. The magical right time you are waiting for is not coming.

It is up to you to make it happen,
Coach Meagan

I came across a buzzfeed link the other day that had quotes about life taken from the movie Fight Club, which is one of my favorite movies, if not my favorite. This was one of the quotes they talked about.

It’s a morbid question, I fully realize and understand that, but it certainly is a way to get us to stop and think about our path, and our past, present, and future. It is something that we can really use to reflect. There is a reason death leads people to change. There’s a reason why when a family member passes away or someone has a near death experience, often people suddenly change. Being reminded that life isn’t forever and the time we have is important often, unfortunately, is a message only heard after life ends.

You don’t need to think about yourself dying, how heartbroken others around you would be and the like. It’s just an exercise in self-reflection. If for some reason this was the end of the line for you, would you feel you accomplished everything you wanted to? Would you be upset that you worried to much about work? That you didn’t take care of yourself? That you kept pushing off getting healthier? Or that you didn’t take that trip you always wanted to go on? Maybe you let work bog you down, working insane hours to save money for things that we just end up not doing because of work, rinse and repeat.

Time isn’t promised to any of us. That’s why it is important to take care of yourself to make it last as long as possible. We take care of our bodies so that we are able to do everything we want to do and aren’t restricted because we can’t walk. We take care of our minds, continue to read, and express and absorb. We de-stress, and make time for the things that make us happy. We don’t keep putting our lives on hold because we are just “too busy”. 

So, I ask you to think about this question, reflect, and see what you discover.

-Coach Adam

Sam is pictured on the left.

Sam’s mom, Lori (who is also part of the Get Fit Family!), described the award: “The Coaches Award is given to the athlete(s) that show leadership, good work ethic, and being a team player both on and off the field”.

Sam and his brother have been a part of Athlete Academy for a while now, and watching them continue to grow (quite literally in Sam’s case) and progress has been awesome. The award Sam has eared is an important one because it shows how well-rounded the athlete is in all facets of the game, both on and off the field. Great job Sam and keep up the great work!

-Coach Adam

Strength training has endless benefits to your overall health and quality of life. One of the most appealing benefits that I think we can all agree on is that it helps us keep our independence. Strength training keeps us out of a walker for longer. It keeps us getting up and down off of the floor and gives us the energy to keep up with all those grandbabies! If that isn’t enough motivation to keep you training for life, then let’s chat about what does motivate you!

Here are 3 ways to advance your training to the next level:

1. Be Engaged

Coming in and going through the motions each day does not require a whole lot of effort. I assume if you’re here it is because you want to change something about yourself and get better. So what do I mean by be engaged? Pay attention to how much weight you are picking up. Pay attention to speed of movement. Count your reps. Be coachable. Ask questions and challenge yourself. If you want to see your body change, then you have to make it change.

2. Be Coachable

Again, assuming if you are here, then you want to be coached (that’s why you hired us, right?). So let us do that. If we push you to sink lower in your squat- don’t roll your eyes like we’re bullies! We’re coaches and we know if you’re getting in here then you want to make a change and we are responsible for holding you to that. Embrace the coaching- that’s what makes Get Fit NH different from any other gym in the area.

3. Be Smart

Did you know that you are a part of a SMART group training program? What makes us smart? The Functional Movement Screen. This is again one of the many things that makes Get Fit NH different than any other training program around. Look at the Functional Movement Screen as a measuring point. It gives you another way to measure improvement and be sure that you stay in the training game. I know some of you look at the bands as a punishment, but I promise they are what keeps us training you safe. Your coaches have bands too and there are exercises that are simply not appropriate for us too.

Keep making it happen,
Coach Meagan

DId you ever meet someone and just know they had this drive, a determination, a hard working attitude that doesn't quit? That is Elizabeth. I'm so proud of her. She's been training with the 5am crew since the beginning of the summer. She is knocking it out of the park to Make It Happen.   

"I had to make a change in my work out routine, so I stepped into the doors at Get Fit New Hampshire. I sat down with Coach Nancy and we talked about my fitness goals. I told her I needed to lose some body fat and be the best I can physically be in the Army. The first few days were extremely challenging waking up extra early and trying to look alive in front of my new work out buddies! By the time the second week rolled around I couldn’t wait to go to my next class even though I couldn’t walk! Seven months into this program I can run three miles without even thinking about walking, my glutes and quads are a lot more toned then when I began which has always been a struggle for me.

Coach is always there for me on a personal level or a physical level. Nancy is always putting heavier weights in front of me telling me to lift it! Sometimes I don’t think I have that ability then I try it, what’s there to loose besides a little weight? Once I give it a shot and am able to lift it, I get this since of pride that I can accomplish anything the world throws at me.

I love Get Fit I'm always after my friends and family to at least try it with me. They'll customize your work out. There are always extra challenges you can do too. I tried the 21 day detox and now when I eat I’m constantly asking myself where did this come from? Do I have enough protein? Eat more veggies! Anyone who wants a great family to hang out with or a challenge, Get Fit is right for you!"

Elizabeth surprised herself and me by shaving a minute off her run time and increasing all her other scores in her latest PT test. I'm proud of Elizabeth for serving us and our country.

Coach Nancy

The other day I was having a conversation with a student who was feeling uninspired. It always breaks my heart a little to have these conversations as it makes me realize we don’t talk about why goals are so important enough, which means I have not been doing my job.

As a coach and fitness enthusiast, I am one of those weird people who loves to train hard, sweat a bunch, and get better every day just because I want to be lean (forever and ever and ever). That is enough drive for me to get it done and stay excited about it. But not everyone is weird like me!

A huge reason to train forever and ever and ever is because we want to age more gracefully and stay out of a walker for as long as possible. We want to maintain our independence and get up and down off the floor and stay on our own two feet. While that is an important life goal- it isn’t enough for everyone to stay motivated. So how do we get excited about training every day?

Well, for starters we try to create an atmosphere that gets you PSYCHED to get here and make this the best hour of your day, but more than that you need a goal. A goal has an end date otherwise it’s just a hope and dream. It needs to be something important to you. Something that will drive you. Something that will make you REALLY happy when you achieve it!

When we set our goals, we go 4 weeks at a time so when setting goals don’t go too crazy! Sometimes you have to set smaller goals that are working up to a BIG goal! Here is an example of a goal that is too big for 4 weeks, but can break down into smaller goals.

Goal: To screen out of my red band.

October: I want to lose 6 pounds so I am going to focus on eating 3 meals/day.

• Being able to screen out of the red band could just mean you do not currently have the strength to push the excess weight from the floor. So, let’s work on getting some of the excess weight off. Also, that means you have to keep up with your training, because you won’t get any stronger by not training.

November: I want to lose another 6 pounds so I am going to get my last meal in before 7:30 PM.

• Assuming you nailed your other small goal, then let’s add on another step while keeping the other goal in place.

December: I want to screen out of my red band so I am going to spend 10 minutes on my personalized exercises every day.

• There are more personalized exercises that your coach can teach you to help you achieve this goal.

This is just an example. Your coaches are here for you to help you identify a goal and break it down 4 weeks at a time. It is about building habits, being consistent and working toward something that matters to you!

We can help you make it happen,
Coach Meagan

This time it's shining on G!

Geraldo (or G, as he asked to be called) has been with us for a little while now. I felt it was time and was important to shine the spotlight on him as well. I still remember when he first started - the things he had trouble with, the pain he was in on a daily basis. However, he stuck with it, has made tremendous progress, and has a positive influence on us as coaches as well as others in the gym. Below are some words from G about his experience.

“After a couple experiences at different gyms, I decided to find one that the schedule was flexible and I could make it without missing many classes and still get the results I was looking for. After this first triage, I got the two weeks’ free class trial to get to know Get Fit NH. With my weakness to complete many of the activities delivered during the class, I found a complete opportunity to improve those weaknesses without any intimidation. I definitely liked the place. My main sport activities were soccer and biking, and the first change noticed was that I was not only putting resistance on my lower body muscles but also on my upper body muscles.

Besides this I was introduced to a program to reeducate my habits regarding food. And all those tips delivered by coaches are part of my day now. I am eating smart and healthy like I believe I never did in all my life. It is about choosing the right and wrong things. And I guess I am on the right trail now.

My first goals were accomplished in less than 6 months. I have injuries, muscular injuries, that are not returning because I am doing the right things now. I am able to play sports again and it makes me really accomplished of my goals. I also dropped 25 lbs and I have been keeping it off since I first lost it. The 3D Fit Scan has showed that I lost measurement all over my body and it is really great because it shows how I am improving and losing the bad FAT.

In summary, it is the place that you can "Make it Happen!" and I am into it. I wish I could have found Get Fit NH sooner! Coaches are great and friendly and they show support for each individual during all activities performed during the class.

Best,
Geraldo Cabral"

Great work G and keep it up!

-Coach Adam