Meal Prep Tips and Tricks Workshop with Coach Meagan

What?! Why is Coach Meagan doing a meal prep tips and tricks workshop, isn’t Coach Nancy the nutrition guru? The answer to your question is YES! Coach Nancy is the expert by far. I am putting on this seminar, because I DO NOT enjoy being in the kitchen and this workshop is designed to show you my tricks, tips, and tools that keep me eating clean AND get me out of the kitchen faster!

At this hands on workshop we will be utilizing Pampered Chef tools which will be available to order if you’re interested (but there will be no pressure!). We WILL have food which we will prepare together. Some of the tools I want to show you are the veggie spiralizer, the manual food processor and the veggie wedger (among a few others tools!) but those three things in particular help me keep my nutrition in check and keep it quick and delicious too!

We are starting to stock up early on our “free” give away pile for things like the Christmas party and challenges. We love giving you guys free stuff – specifically free stuff that will help make your life easier and keep you tracking with your goals, so that is why we are going to kick “the free stuff” up a knotch. Starting in OCTOBER if YOU get perfect attendance then your name will be put into a drawing to win some Pampered Chef tools.

Here is the recipe we will be preparing together! 14017745_1146137535429662_1935788820_n

This is a FREE event for you and whoever else you think may benefit. If your spouse helps you out in the kitchen then bring them along and together you may learn something new. Not everyone likes to cook and spend time in the kitchen and that’s okay! But food dictates your results so let’s figure out a way to get in and get out and still look n’ feel great!

When: Wednesday August 31,2016
Where: Get Fit NH Concord
Time: 5:30 PM
Cost: FREE

Coach Meagan


workinprogressThis blog is only for students looking to lose fat, feel better and look better and for current S3 students as well as students who missed this year’s S3 sign up… (ok, I guess that’s quite a few people, isn’t it?) 🙂

If you are currently participating in S3 then congratulations on making it happen this far. The halfway scans were impressive. As your coach, it is refreshing and encouraging to have 178 students making a commitment to change their ways. You should be proud of yourself for working on improving critical habits that will make you a happier and healthier person. If you missed S3 this year then you will want to continue reading to see how you can get in on the results too!

What happens when the excitement of the contest is over? When you are no longer accountable to your partner anymore? When $2000 is no longer on the line? Then what?

We’ve got you covered. We’ve got S3 2.0 coming right up! Who is S3 2.0 for? GREAT QUESTION!

– Any student who MISSED the first round of S3
– Any student who wants to continuing burning fat
– Any student who needs to be held accountable
– Any student who is interested in feeling better
– Any student who is interested in looking better
– Any student who is interested in fitting into summer clothes better
– Any student who is interested in fat loss
– Any student who wants to drop inches

Are any of those YOU? If you are currently doing S3 and know you need to keep going then this is your opportunity to stay on track. If you missed S3 this year then this is your opportunity to get on board! You will get a fresh manual with updated recipes and the accountability will be endless using our Facebook group and since building 6 habits in 6 weeks, and reading and understanding all those lessons was a lot, you will get re-entry into the 6 week S3 Habit Catalyst again!

Ok, ok I have dropped enough secrets for one blog! Be on the lookout for the registration blog and listen to your coaches- chances are they will be shouting it out in training!!!

Who is in????
Coach Meagan

Coach Meagan’s Food Prep Secret

Raise your hand if you are:
•    A busy person
•    Someone who hates to cook
•    Someone who gets home late
•    Someone who is out the door early
•    Someone who has at least 1 day a week where they have a couple of hours free

That kind of sums up a lot of us, right? Let me share with you how I manage to eat well with all of those things going on.


I would be in big trouble without my crockpot. 90% of my meals are crockpot meals, because I am all of those things I listed above. If you are struggling to eat well because of some of the reasons above, then I have a challenge for you.

Step 1: Plan 5 crockpot meals
Step 2: Go to the grocery store with your plan/needs
Step 3: Buy freezer bags
Step 4: Prep 5 crockpot meals when you get home from grocery store- make enough for leftover lunch!
Step 5: Throw bags in freezer
Step 6: Enjoy a stress free week next week- you’re welcome 😉

When we get home from work often times we are tired, hungry and vulnerable. It is easy to fall off track when you just don’t feel like it or you just don’t care, because you had a bad day. Imagine coming home and your house smells AMAZING and dinner is served! It’s like having a personal chef.

So, what’s for dinner?
Coach Meagan

Coach Meagan’s Spinach Artichoke Stir Fry

Coach Nancy is the recipe master, but today I am going to share my new favorite dinner (or lunch or even breakfast)!

For those of you who don’t know, I do not enjoy cooking. I am not one to step out of my comfort zone, because honestly I am not that great of a cook. I am impatient, boring, and my husband doesn’t eat the same way I do so I don’t have to spice things up for anyone else.

So back to this concoction I threw together the other night – I will call it Spinach Artichoke Stir Fry. It was quick, easy and so incredibly delicious. Here is what was in it – and remember I cook for one and like to have a left over from my dinners!

•    4 generous handfuls of fresh spinach (I chopped it up)
•    ½ a jar of artichokes, also chopped
•    ½ squeezed lemon
•    1 chopped garlic clove
•    3 diced chicken breasts

Now that I am reading this, I am wishing I had put some diced tomatoes in there… next time! Anyways, I baked the chicken first then chopped it up and added it to my Wok pan, then stir fried everything up with some EVOO.

If you need a quick easy dinner, then you’ve got your answer right here. It reheats beautifully as well.

Hope you enjoy it 🙂
Coach Meagan

Coach Dean’s Oven Pulled Pork Recipe

spices.jpgThis is a really simple recipe, but it takes two special tools that you may not have.

  1. An in-oven thermometer like this one
  2. Patience:)

We have been buying our Pork Butts (also known as Pork Shoulder) at Sam’s Club. There are two in a package and weigh 5-7 pounds each. For our family we cook one at a time and we get quite a few meals out of it. One of my favorites is to reheat a couple ounces of pork in a skillet with a couple of eggs for breakfast.

The first thing you are going to do is brine your pork shoulder at least overnight. Mix 2 quarts of cold water, 1/2 cup salt, 2 bay leaves and 3 tbsp of your dry rub mix (recipe to follow). Drop in your pork shoulder, and add a bit more water if it’s not totally submersed in the brine solution. Pop on the lid and stick it in the fridge.

When you are ready to cook:

Preheat the oven to 225 degrees. While it is heating up remove the pork shoulder from the brine solution, rinse in cold water, then pat dry with a towel. Put fat side down in a large roasting pan. A lot of fat will render out of the pork, so you need room in the pan to accommodate. Reserve 3 tbsp of your dry rub, and use the rest to completely coat the pork (yes, you actually do rub it lovingly onto the meat so it sticks). You start on the bottom, coat the sides, and end with the fat cap up to roast.

Insert the probe from the thermometer into the center of the thickest portion of the shoulder, being careful not to touch bone, as that will throw off the reading. Put the shoulder into the oven, and set the alarm on the thermometer to go off when it reaches 200 degrees.

Now comes the patience part. 🙂

Depending on the weight of the shoulder it can take up to 8 hours or more for the internal temp to reach 200 degrees. When we cook two at a time it can take 10-12 hours or more. You don’t have to do anything, you just have to wait. You also need to start pretty early in the morning. 🙂

When the internal temperature reaches 200 degrees (we are talking Fahrenheit here) turn the oven off and let the internal temperature cool to 170 degrees. This can take an additional 2 to 3 hours or more. When it hits 170 it is ready to pull!

When I pull the shoulder I take out another roasting pan, grab a couple forks, and get to work. If you were patient and followed the directions the meat should fall off the bone. Use the forks to shred completely, then mix in the reserved spice rub and try not to eat it all at once!

Many cooks remove the fat cap off the top before shredding. If you want to reduce the amount of fat that is the way to go. I usually don’t, but do what feels right to you.

I probably made this sound more complicated than it really is. The rub takes less than 10 minutes to make. The brine process even less time. For our summer party I spent 10 minutes getting the shoulder into the fridge Thursday night, got up a few minutes early Friday morning before I drove into the 5:00am class to stick it into the oven, and pulled it at about 7:30 Friday night. Actual hands on time was somewhere in the 30-45 minute range, including putting it into containers and refrigerating for the next day.

Does it take some patience? Absolutely.

Is it worth it? Well y’all begged me to put up the recipe, so I think we know the answer to that as well! 🙂

Promise me one thing though, don’t ruin it by putting some yucky commercial barbecue sauce on it. That is practically blasphemy! Eat it as is or make yourself one of these two great sauces:

Pulled Pork Mustard Sauce (Nancy’s Favorite)

  • 1 cup prepared yellow mustard
  • 1/2 cup balsamic vinegar
  • 1 tbsp brown sugar
  • 2 tablespoons butter
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon cayenne


Mix all ingredients together and simmer over a low heat for 30 minutes. If your making this sauce for a whole hog multiple the ingredients by about 8. Makes about 2 cups

Southern Vinegar Sauce for Pulled Pork (Dean’s Favorite)

  • 1 cup butter
  • 1/2 cup vinegar
  • 1 tbsp lemon juice
  • 5 teaspoons Worcestershire sauce
  • 1 tablespoon honey
  • 2 teaspoons salt
  • 1 teaspoon black pepper


Melt margarine in a sauce pan. Add lemon juice, Worcestershire sauce, honey, salt and pepper. Bring to a boil. Remove from heat. Stir in vinegar and allow to cool. Makes about 1 1/2 cups

Coach Dean’s Dry Rub Recipe

As promised here is the dry rub recipe I use. Ingredient amount listed are for one shoulder, so if you are cooking two just double it and you will have plenty.



  • 1 tbsp ground cumin
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp chili powder
  • 1 tbsp cayenne pepper
  • 1 tbsp salt
  • 1 tbsp ground pepper
  • 1 tbsp paprika
  • 1/4 brown sugar

Note: not being a big fan of sugar, I tried the rub without it, and it’s just too spicy for my (and the kids) taste. You don’t need a lot of brown sugar, but it does take the edge off and creates a great flavor.

Let me know how it turns out for you!

What’s in Your Nutrition?

Whole 9Get Fit NH has teamed up with Whole9, specialists in the field of nutrition and a respected authority in the health and fitness community, to provide our clients with a comprehensive nutritional program designed to make you the healthiest you’ve ever been. Why are we focusing so much on what you eat? Because we believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. And we think your nutritional habits play such an important role in achieving your health and performance goals that we’ve asked Whole9 to design this nutrition program for our clients.

Eat Real Food.

Our belief is that a good nutritional program should be centered around eating real food. We know that fad diets, crash diets, miracle pills and “meal replacements” are not part of a balanced, sustainable path towards improved health and fitness. Instead, we encourage you to eat high quality meat, seafood and eggs, plenty of fresh vegetables and fruits, and healthy sources of dietary fats – it’s that simple. Just eat good food, put your meals together in a way that is simple, balanced and (most importantly) sustainable, and experience all of the tangible benefits that come from a nutritional plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food.

The Whole9 Nutrition Program

We believe implementing good nutritional habits from the very start is so important that we provide all of our clients with a comprehensive printed handbook designed to walk you through Whole9’s nutrition program. Your handbook includes all the tools you’ll need to succeed, including:

  • Our nutritional “elevator pitch” – Nutrition in 60 Seconds
  • list of food groups that detract from your health and fitness, and those groups that make you healthier
  • A detailed Shopping Guide, including helpful hints for making high quality food choices
  • The Whole9 meal planning template, outlining portion sizes, meal frequency and pre- and post-workout nutrition
  • Delicious, Whole30-approved recipes that follow our meal planning template, and a 7-day meal plan
  • A multi-category FAQ to help you hit the ground running
  • A number of helpful resources – additional recipe sites, references, books and movies
  • The Whole30, Whole9’s original program designed to “change your life in 30 days”
  • The Whole30 FAQ, to help guide you through your 30 day program

Whole9 Nutrition
Date: Wednesday August 12, 2015
Time: 6:00pm to 7:00pm
Place: Get Fit NH Epsom

Fight For Yourself

flag-300x225.jpgIndependence Day has just passed, but the daily battle is not over. Strike up your own war on nutrition at home. Healthy eating is not easy, but Get Fit NH makes it simple using the “Whole9”.

Healthy eating does not have to be such a hard battle. You know enough, the hard part is putting it into action.

Come see how to take that first step forward to a healthier you. We look forward to seeing you there!

You can learn all about Whole9 by clicking here

Whole9 Nutrition Seminar
Date: Saturday, July 18, 2015 This Whole 9 will be right after a Myzone Match in Concord
Time: 9:00am
Place: Get Fit NH Concord

Powerful Words from Cara to You

The other day we got a great note from one of our Epsom superstars. Cara is a Get Fit NH celebrity. Her story is featured on our newest brochures, because she is an inspiration and a direct reflection of what happens when you put the tools we offer to work. I can’t possibly say enough good things about this woman. I can only hope that her note that I am sharing with you lights a fire under you so that you too can be as successful as she has been.

“Pre Get Fit NH I was a “modifier.”   I would be “on a diet” every Monday through Wednesday and then it was just a little of this and a little of that. By Friday all bad habits were back in full force…to start again on Monday. I tried counting points, plans online, my own plan, and no plan.  The definition of insanity is doing the same things over and over and expecting a different result….and never getting them of course.


Cara Before

My fitness was the last thing on the list. I was the last thing on the list. If I joined a gym…I did the minimum possible …then just left after a short workout.  I didn’t really try the hard things. They hurt.

When I walked into Get Fit NH July of 2013…it was my last hope.  I was not far from 300 pounds. Really.

The first few days were so so hard. I could barely walk I was so sore, but I made it through the 2 week trial.

I started at 2 days a week. Then moved to 4. The weight started coming off about 6 to 7 pounds per month to reach a 100 pound weight loss. I’ve reached so many other goals because of that first step.

I have learned it’s okay to struggle with the moves, to shake and that getting fit is not going to be pain free. You have to really want it and go past your comfort zone to create real change.

I was thinking this week about the word “modify”. If we have a fitness and a nutrition program, and we are constantly modifying (other than for medical reasons of course) the moves, or we take the easy level of the training, are we improving? If we modify our nutrition…where does that line begin and end? Eventually we modify so far it is even a program? I may not be the most popular girl in the room for that one but, it’s true.

We have our coaches and ourselves to push us along to the next levels.  I also have accountability partners both at Get Fit and at home that keep me in check.

So…What if….we just try that next level up in class even if it’s hard? What if we add 5 pounds more, or go to the next spot on the chart? What if we hold that position just another 5 seconds? Yes it does matter.

What if….we look at the food program again for the first, second or 20th time? What if we really do the shopping, planning, and packing of the food each day? What if we just ….DID it?


Cara Today

Our behaviors can take time to change but they can be changed.  We have patterns but new ones can take their place.

What if ….you couldn’t fail? – Cara”

Pretty powerful, huh? I really don’t need to say anything else about this. If you want to lose fat, build muscle, look and feel great, but you aren’t doing it then you will not get results you desire. We all struggle with something, but sometimes it’s all about getting out of your own way and putting what is important to you above the struggle.  What if you just tried and watched what happened?

Make it happen,

Coach Meagan

Sizzlin’ Summer Slimdown – V.I.P. Edition is Coming!


Summer is coming! Yes it is! I know you woke up to some snow and ice on your car this morning and you got on the computer and started looking at houses in Florida, but have no fear! The trusty weather app is showing 60’s in our near forecast so it must be true that sunshine is coming.

Every year we like to do a some type of transformation contest to roll into summer. This year we are calling our challenge Sizzling Summer Slimdown (S3) V.I.PWe always see some incredible results. It is pretty amazing what can be done when your working towards a deadline, working on a team, and your accountability is being even more challenged!

Start date: Monday May 4, 2015

Standby for a follow-up blog with more details and sign up information!

Whose ready to shed some body fat, look, and feel great? I am! So let’s make it happen,

Coach Meagan


The Spotlight is Shining on June

 June has been a part of the Get Fit NH family since March 2014. She has an incredible story that I know many of you can relate to. June started off training four days a week at 5:30pm in Concord. After a few months her schedule became more challenging. Instead of throwing in the towel she decided to train two days a week in the morning in Epsom and two nights in Concord. June has remained committed and results speak for themselves! It has been a pleasure coaching June this past year and I am excited to see her continue to achieve her goals! I hope her story insprires you to make positive changes despite past or current circumstances. Just ask June, you won’t regret it!

I was very honored when asked by Coach Erin to share some of my story — so here it goes…. When you see me in my before picture please  know that I was at one of the many heavy times in my life (again).  I had been at that familiar place before … Lost and gained weight many, many times throughout my life– I was never an athletic type of person.  I was the bat and ball manager on the girls softball team in high school…. I hated the presidential physical fitness awards from Junior high— never could do those chin ups!! As an adult I would exercise on and off, but hated even the idea of being sweaty!!!    (Oh Boy has that changed)

 I always wanted to be a normal size, but loved the comfort of food too much and have wrestled with the whole mess my whole life.  Here is a list of some of the food programs I have used over the years; Weight Watchers ( 6 times ) TOPS ( Take Off Pound Sensibly )  Overcoming Overeating workshop, Over Eaters Anonymous, Aromatrim ( purchased on an infomercial )  The Neuropsychology of Weight Loss (another late night purchase) Free to be Thin,  YMCA fitness program, Atkins Diet, South Beach Diet, and probably many other home grown diets and exercise routines throughout the years… Even met with a registered dietitian before I found Get Fit NH .

I was battling migraines, stomach pain problems, joint pain, low self esteem and low motivation (living on Pebtobismol nightly and Prilosec  and Ibuprofen )  I was getting worn out with life, work etc….I remember trying to have some fun outside  with my grandchildren in the snow —  but by the 3rd trip up the hill pulling a couple of them in the sled,  I felt half dead!!    I was sick and tired of feeling sick and tired and crappy, but I was so afraid to fail AGAIN at any attempt to be healthy—-that I had stopped trying—but I knew I  had to do something so I  decided to give it one more try. I found Get Fit quite by accident searching for a diet program in Concord, NH I heard advertised on the radio … I couldn’t remember the name so luckily my search online some how took me to the Get Fit website.  I read all the Coaches Bio’s and some of the student spotlight stories– they were all very inspiring……

The 2 week free trial really made me feel like ……Well…….what do I have to loose?

And  it hooked me in—

June before


June after



And then I tried

And I cried…..

And I tried again

And I cried again….

And during the 2 week trial I thought maybe I am way worse than I thought I was– I mean I knew I was in tough shape… but I didn’t realize how INEPT I felt till that 2 week trial— and 2 things happened that made me stay…. As I was walking to my car during that first week of trial training and crying my eyes out cause I was so sore and out of shape and felt sooooo incapable another fellow client in her kindness saw me sobbing my way to my car across the parking lot and yelled over to me  “ It gets BETTER ! “

(thanks Jill)  She was right— her timing couldn’t have been more perfect.

The second great thing that kept me coming was when I was almost ready to decide  (in the first 2 weeks) that this program probably wasn’t meant to be for me because I couldn’t even get to the training on time— I got tied up at work one night and arrived too late for the 5:30 class— Not to mention that I was sore, felt so inept, didn’t know anyone there, figured I would just fail again anyway , blah,blah,blah… why bother?  So I sat in my car, tears streaming down my face and wrote a little note for Erin that I was NOT going to continue— luckily she stopped me in the foyer area after I tried to leave her the note without being noticed…She has the eyes of a hawk you know! She stopped me in the Foyer— I don’t remember our whole conversation, but I know it involved a lot of crying on my part and apologizing for being late and explaining that this just wasn’t meant to be for me to get better etc…. and she told me — “June, I really think this program is for you. I want you to right now go get yourself a yogurt snack and some water and go relax for a bit and come back to the 6:45 training— we want you … if you want to…. “

At that moment it was like  she was throwing out the life preserver to the sinking soul on the stormy sea.…And I grabbed it!

And I am so grateful that I did! Needless to say I did come back for the 6 :45 class that day  and I haven’t stopped since. Get Fit NH has all the tools you need to save your life, but you have to be willing to grab on and hang on and listen and trust and believe your coaches and feel the support of the others around you who have been there or are trying just like you are.  I remember feeling so vulnerable, like the new kid in the class  and being so grateful to people like Sarah, another client,  who warmly welcomed me and shared her success story with me and kept and eye out for me when I wasn’t sure what to do next.   There are so ,so many good folks here.  I have seen so many changes in myself, my attitude, my health, the way I eat, my weight, my strength. No more headaches or stomach pains. No more prilosec. I am down 30 pounds now since joining last March— I cannot believe it has already been a year!

 I sure have come a long way from that emotional ball of jelly I was when I first started— don’t get me wrong— I still can be pretty sensitive and I still have some of jelly to loose, but I am certainly heading in the right direction .  I have learned that it is OKAY to put myself first. It does not mean I am selfish— it means self caring.  And if I take care of me then I will be around a long time, God willing,  for  my family  and friends whom I love so much.  This  spring and summer my husband and I will be expecting more grandchildren ….number 7, 8 and 9  — I want to be able to keep up with these kiddos— they are an awesome blessing that I want to enjoy for years to come and thanks to GET FIT NH and the coaches and the whole Get Fit Families in both Concord and Epsom I train with I feel awesome !!  I also feel happy and strong and confident and it seems I’ve found the answer to the battle— that there IS strength in numbers, accountability, fun, fitness, education, nutrition, support…….Don’t try to do it alone….. Grab a lifesaving rope when it comes to you and come get into the life boat at Get Fit NH !   

Love June

We are so proud of June and so thankful that she chooses to train at Get Fit NH!

You too can make it happen,

Coach Erin