You’re Not in Trouble, We Just Want You Back in Here

I have been thinking long and hard about this, and I just want to clear something up.

If you don’t come in the door for a long period of time, you may be thinking you are going to get berated when you come back in that first time. That is not the case at all. We contact you because we legitimately want you to come back. We want you to achieve what you set out to accomplish and we are here to make that happen. That is our purpose – to help you reach your goals.

However, here is the roadblock some may face… You don’t come to training for a while, you get out of a routine, and eventually you just feel like you have fallen too far. The prospect of returning and having to regain all that was lost seems daunting. So what often happens? You push it aside thinking “I have just slipped too far”, so you start filling your time up with other things. At that point, you start not looking at emails, not answering or returning phone calls and the like. Often it’s because you think you are going to get chewed out or get in trouble.

If you are anything like me, you feel embarrassed after missing those calls and not getting back. The more you ignore and the more you push it off, the more and more you cringe at the thought of picking up that phone or walking in the door. It’s hard to talk to or face someone who you have been trying not to see or talk to. So after a while it becomes more about the fear of seeing that person, than the actual training itself.

Well, I am here to tell you that no one is going to look down on you for coming back in. For picking up the phone when you get called or for returning the email. You will never get a snide or rude email back. We want you here. Ultimately, that is why we send those messages and make those calls, for that exact reason. You aren’t in trouble and you are not going to get berated when you come back in. We want you here and we want to help you. Avoiding us and avoiding training doesn’t help anyone. Don’t be embarrassed, don’t be scared, don’t avoid… just get in here and accomplish everything you can imagine.

Make it happen!
-Coach Adam

M.T.E.

If you train at Get Fit NH, then you know we don’t accept mediocracy. We don’t accept it for ourselves and we don’t accept it from our students. We like to think that is part of what separates us from the rest.

As the great coach Martin Rooney says, “There is a big difference between compliance and self-accountability. Most people just comply with what they have to do and as a result, they accept mediocrity. Some people, however, take things upon themselves and do their best in all situations. They go the “little extra”.  These are the daring souls that eventually rise above the rest and enjoy high levels of success in their lives.”

Coach Rooney has a theory about mediocracy that resonates so much with me and I think it will sit well with you too. He uses the acronym “M.T.E.” In mediocre people, M.T.E stands for “Meets the Expectation”. If we relate this to training, that might mean you show up to training 2, 3, 4 times per week as prescribed and you exercise or you complete the 21 day detox and then go right back to old habits.

In successful, results-oriented people, M.T.E stands for “More Than Expected”. Meaning you get in here, you train hard, you load heavy, eat well, accept coaching, and continue to get 1% better every single day. There is a HUGE difference in those acronyms. Imagine what you could get done if you gave more than expected in every aspect of your life. For today, make it a point to do a little more than expected. Before I let you go, here are some examples:

1.    Say “Thank You” as many times a day as possible…and mean it!
2.    Find people doing positive things and compliment them for it.
3.    Write a hand written letter to someone that has helped you with something.
4.    Stay organized and take on projects that you are both interested in and can do well.
5.    Prepare your meals
6.    Pick up a weight that intimidates you!

Make it happen,
Coach Meagan

Getting Back On Track

A few weeks ago, I was having a conversation with a student who had said she was frustrated with some pain she was experiencing and because of that she threw herself a little “pity party” and indulged in ways she normally would not. When she told me this, I gave her a little flick to the arm and told her to get over it and get back on track in my loving coach voice. The reason I am sharing this is because the student who shared this with me admitted to falling off track, but by confessing, she committed to getting back on track.

We are all going to fall off track at some point. We are human and temptation surrounds us. The part to pay close attention to is how far we let ourselves fall off track. More often than not, we get into our own head and dwell on that piece of cheesecake and continue down a path of destruction. If you had an unplanned piece of pie, then congratulations, you are a human. Now move on from it. Don’t make a commitment to tomorrow or Monday. Make a commitment to your next meal. Your next meal is going to be great and the one after that is going to be on track. An unplanned splurge doesn’t wreck the day. Dwelling is dangerous.

Now in my most loving coach voice, I am telling you to make the next thing that goes into your mouth support your goal!

Coach Meagan

It’s All About Hard Work

“There’s no talent here, this is hard work. This is an obsession. Talent does not exist; we are all equals as human beings. You could be anyone if you put in the time. You will reach the top, and that’s that. I’m not talented, I am obsessed.” –Conor McGregor

I have to admit, I did not like Conor McGregor when I first started hearing bits and pieces of audio from him. For any of you who do not know, Conor McGregor is a professional UFC fighter. While I may not know a ton about UFC, I have never been able to take the loud mouth cocky shtick that comes along with him. However, after reading this quote, I may be coming around.

I’m a sucker for this stuff. I have said on multiple occasions that I will take the person who works the hardest over the person with the most raw talent any day of the week. Of course, this quote just speaks to talent in general…if you’re 5’11” no matter how hard you work you will never be 6’ 6”. Talent, though, is created from hard work, coaching, and overall mental ability.

Do you think that some of the best players, fighters, and the like got that way by just waking up one morning and saying “whelp, I think I’m going to play professional baseball today”? No, of course not. They worked their butts off, found the right coaches, maybe had a lucky break here or there, but for the most part, worked harder than the guys who didn’t make it.

This is no different for any of you. You could be anyone if you put in the time and the hard work. You all may come from different backgrounds and be at different points in your lives. However, there is no reason you can’t build up to the point where you can do 2 minutes straight of burpees without stopping or finish the 12 pains of Christmas two times through. Depending on where you are, it may take a little more time or a little more effort, but it certainly doesn’t have to do with any predetermined factor.

You want it? You want to be healthy? You want to lose weight? You want to be super fit? You want to fit into a certain piece of clothing? Well guess what, that takes hard work almost to the point of obsession. So don’t think this person is just lucky or that person is not, it’s all about how hard you work and how bad you want it.

Make it happen!
– Coach Adam

Imagine a World Where You Had All the Answers…

To these “How to” questions:

•    How to be successful
•    How to raise successful and happy children
•    How to live comfortably
•    How to have a happy marriage

I wish I had those direct answers for you, but I don’t! Here is what I do have though – the answers to health! The answers to helping YOU create the best version of YOU. When you’re healthier, you’re happier. When you feel better, you act better. A leaner you is a more confident you. A stronger you is a more independent you. When you challenge yourself physically, mentally, and emotionally, you are fearless and unstoppable.

What is one thing you keep telling yourself you’ll focus on next week? Next week never comes, tomorrow never comes, Monday never comes – focus on it NOW. You know what needs to change and, if not, here is a list of some things that could be holding you back from that next mark:

•    Nutrition – whether that means what you are eating, when you are eating, or how many times you are eating. Need some answers? Have you been to a Grateful Plate seminar? Have you tried the 21-day detox? The how to is right in front of you on this subject. It is just a matter of learning and taking action!
•    Training – are you training consistently? Once a week ain’t gonna cut it. Sporadically showing up ain’t gonna cut it. If you are going to do it – DO IT! Challenge yourself. If you are getting in here, then heck, step 2 is making every second from warm up to cool down count!
•    Recovery – Unless you are an elite athlete or someone who makes a living off of training, then quit training six or seven times a week. Guess what you are doing – nothing. Your body does its best work when you are recovering and if you never allow that to happen, then you are spinning your wheels and getting really frustrated when you don’t see a change.
•    Speaking of recovery – sleep! Are you sleeping? Are you shutting off the TV or closing the computer and trying to get at least 7 hours in? If the answer is no, then yeah – you’d be surprised how negatively this can affect where you are trying to go. Guess what happens to patience and discipline and mindset when you are tired? It goes down the drain!
•    Alcohol – so you are eating well, but drinking every night. “Just one glass a wine” does not do the body well. It does not help recovery. It does not help fat burning. Stop fooling yourself. I am not saying the occasional drink is detrimental to results, but I am saying that the nightly cocktail IS.
•    Stress Management – got a stressful job? A lot of us do. Being in control of the things above helps tremendously. If those things are out of control, then you are just adding to the pile.

If you are not going to focus on you, then no one else will. It is up to you to make the changes and focus on getting better. We’ve got a handle on the “How to” for health. The question is: are you just reading or are you taking action?

Make it Happen!
Coach Meagan

Are you taking enough time for yourself?

Today, I want to tell you how grateful I am that each of you chooses to train at Get Fit NH. As many of you know, my world was recently turned upside down with the birth of my son, Elijah. His arrival was a giant, unexpected surprise and my time away from the gym has allowed me the opportunity to reflect.

Prior to motherhood, I was a fast-paced and somewhat impatient individual. Some may consider me a bit of a control freak. I like to think of myself more as organized and well-prepared. For those of you who are parents, you are probably laughing at me right now as you understand the change I have been slapped with. I am now on someone else’s time which has caused me to slow way down. I am now responsible for someone else’s life which has caused me to put myself second.

It was 3pm the other day when I realized I hadn’t eaten. I hadn’t showered. I hadn’t brushed my teeth. I stopped and I thought about all of you. All of the moms and dads of Get Fit NH. All of you who make it happen every single day often with multiple children, their practices, their games, school, and more. I thought about how a few weeks ago it was so easy for me to say, “take time for yourself”, and here I am not taking care of myself and not even realizing it.

Here is my confession along with my commitment to take care of me – my beautiful baby boy deserves a healthy mom and I can and will take care of me so that together we can be healthy, happy and strong! Don’t let yourself go now because it is going to be harder to catch up later. Life will always be busy and things will continue to pop up. Are you ready to tackle the obstacles? You deserve better and you best believe your kids deserve better.

I am so grateful for all of you for keeping me honest,
Coach Meagan

Bonus Spotlight for the End of the Year

Hello, ladies and gentlemen of Get Fit NH. It’s finally time for me to throw my hat into the ring and shine the spotlight on a deserving student. I decided to write my first spotlight on Kristin Wolfe. Before I talk about why she has earned this honor, I’ll let you read about Kristin’s experience with us in her own words:

“I chose GFNH because I wanted and needed to exercise differently; something other than going to a big box gym. That was just not motivating enough and I wasn’t getting the results I wanted by relying on myself to get me there and challenge myself each and every time. When I first started at GFNH, those first few months were difficult. I was overweight and sluggish, I was sore all of the time, I wondered if I would ever be able to go up and down stairs normally again or put on my jacket without wincing. I worried about not being able to execute the exercises correctly and effectively, I felt very uncoordinated and uncomfortable being there. But as I became a little stronger and with the unwavering support and guidance from Dean, within 6 months I could notice a big difference in how I carried myself both in and outside of GFNH. The constant soreness subsided and I looked forward to going to training rather than dreading it. I have lost and kept off 20 lbs.
          I have definitely become physically stronger over the years (yes, I am approaching my 6-year mark!) but I have also gained a considerable amount of self-confidence. Now I feel as though I could take on almost any challenge (BRING IT!), whether it be physical or mental. I try not to let the exercise beat me, don’t let it win, complete the challenge and be ready to face the next one. I dig deep for the “bring it on!” attitude and try to push through anything you guys throw at me. It’s a 180-degree attitude from when I first started. I came to training without the confidence to look the challenge in the eye, even shied away from it; now I come ready to face the challenge head on and hopefully kick its butt! I entered my first 5k road race a year and half after starting at GFNH and was so proud of myself to be able to run the entire thing in less than 30 minutes. That was quite a feat for me! I enter at least 1 per year now. I could barely do 1 push-up from my knees when I started and now I can crank out 34 in 3 minutes!
          We have horses and I don’t have to worry about being able to hoist 50lb grain bags or hay bales or awkward bales of shavings. I know I am strong enough to do it without a problem. I have a 10 year old daughter who enjoys being active and I am able to keep up and even surpass her activity level now. Over the next few years my family and I plan on hiking all of the 4,000 footers in NH and I am confident I can do it. I am still chasing that pre-pregnancy weight number on the scale, despite how unreasonable it may seem and in the back of my mind I know it is just a number and truly means nothing. I’d just like to see it one more time! Sometimes it’s not easy to take care of myself. Juggling the responsibilities of working full-time and being a mom can make it hard to manage time for myself (ie: getting to training) and ultimately I will sacrifice myself (ie: not getting to training) to be there for them.
          I still struggle with my willpower at times, carbs are the devil and I am so much better off without them. The nutritional guidance we get at GFNH is priceless. I have learned an immeasurable amount from Dean and Nancy through their seminars and constant preaching. I have learned how to eat better (no, I am not perfect by any means) and cleaner and how to actually read an ingredient label! The way I cook and even grocery shop is forever changed. While I have made considerable progress since my enrollment at GFNH, I never stop pushing myself. I want to do better, I want to do more. I want to lift more weight, get in more reps and advance to the next resistance band. I beat myself up when I don’t or can’t accomplish what I set out to do but that just makes me stronger and makes me attack it even harder next time. My time at GFNH has had such positive impacts on many aspects of my life, how do I thank someone enough for that? I can’t.”

I am at somewhat of a disadvantage here because I have only been here for the last year. I wasn’t able to see the beginning of Kristin’s journey. What I can tell you is that since day one I have been impressed with her effort day in and day out. I have always said I would take heart over talent in any situation. In my opinion, it’s the person who works the hardest day in and day out that deserves the praise and the accolades. Ironically, it is often those who work the hardest and have the most heart that achieve what they set out to. When it comes to heart, I don’t look much further than her, because she has it in spades. Keep up the hard work, Kristin!!

-Coach Adam

One more spotlight for the year

The spotlight is shining bright on the one and only Mama B! That’s right- Coach Meagan’s mom- Lisa Baron! Since joining Get Fit NH just over a year ago I have had the opportunity to watch my mother’s body, mood, and health change drastically. She is leaner than I have ever remembered, stronger than I have ever seen her and HAPPY with her results. I am so proud of my mom and I am so glad she took a leap of faith and walked through the doors. Here is what she has to say about her journey.

“I chose to check out Get Fit NH. because I was desperate to work out again- but NOT get hurt again. I needed real coaching plus I was encouraged by a certain daughter/coach! After my first two weeks I learned how much I missed group training. I found both the coaches and the clients to be so supportive. I had done kickboxing when my kids were younger and tried working with a trainer at Planet Fitness a few years ago, but both lead me to injury. My main concern was protecting my back. I had tried a whole year of seeing a chiropractor religiously and had no luck. Massage therapy was incredibly helpful, but unrealistic to keep up with treatment financially. I love Get Fit NH because I have had great results. I feel great. Even when my shoulder was “frozen” I never missed a training session. I was very grateful for all of the modifications that the coaches provided. Since starting Get Fit NH I have lost over 25 pounds and have successfully kept it off. The results were slow at first, but after my first 21 day detox and changing my eating habits the results came quick! After years of Prilosec and Tums I have not had to take either since the first detox- what a discovery that was! My one regret is that I did not keep track of inches- I know I have lost there because I am definitely down a few sizes”

There you have it. Another story of real life results. Here is my tip for you- it took me a couple of years to talk my mom into walking through the doors of Get Fit NH. She had a lot of excuses NOT to join (time, money, distance…) I didn’t give up, because I am confident that what we do here actively creates happy and healthy! What more could I want for the people I love? Who have you given up on? Spread the word. Help us create happy and healthy- together we can save lives!

-Coach Meagan

Who Can You Thank Today?

Seems really hard to believe that another holiday season is upon us, but I am glad it is. I think Thanksgiving might be my very favorite holiday. Not because Christmas isn’t fun, (not to mention central to the whole story and purpose of history) but because it is generally pretty laid back and relaxing.

Now before you throw that turkey pan at me, I understand that if you are entertaining on Thursday you have a lot to do. But here is an idea for you, one I have had to learn myself. Don’t be a martyr about it, ask for help if you need it, and no matter what happens remember some people just want to be miserable, so don’t let one grouch ruin it for you!

This time of year there are a lot of ideas out there about gratitude and thankfulness. An “attitude of gratitude” is much more productive than being a selfish, self-centered, well, whatever (this is a family blog – no bad words allowed) 🙂

But don’t keep it to yourself. Open your mouth and express gratitude too.

All the 12 year olds out there reading this might be surprised, but the world doesn’t revolve around you. Your mom loves you, but she probably isn’t laying her head on the pillow at night thinking “Oh goody, I get to do more laundry tomorrow, and I sure hope little Jimmy doesn’t volunteer to put the dishes in the dishwasher, because then I will get to do it instead!”

But do we adults act any different? I know I don’t all the time. I often find myself taking a lot of what happens around me for granted. I drive on well maintained roads to work every day. Heck I drive a car to work every day. I drive from my heated home, from which I woke up in a nice bed next to my incredible wife. My three kids are safe and sound when I leave, and I food in the house so they can eat breakfast. I have it better than 99.9% of the world, and yet if someone cuts me off in traffic am I more likely to let it roll, or try to roll over him? Do I take half a millisecond to consider what he might be going through, or that people make mistakes, or do I just go off? Kinda silly to think so little can get us so worked up, isn’t it?

I have also found that a little more kindness and a little more gratitude, and a little less “gotta have my way” goes a long way. You know the old saying “familiarity breeds contempt”? Does that ever creep into your life like it does mine? What is it if not contempt to walk by someone every day and not acknowledge they exist? To grab that cup of coffee your spouse made for you and not say thank-you? To shush your daughter when she wants to tell you about what she learned in school, or about the birthday party she got invited too? Guilty.

Being kind is free. It doesn’t cost money to smile. It doesn’t take a whole lot of effort to say “thank-you” to the barista. Yeah I know they are getting paid to do a job, but so what? Don’t we all need a little more appreciation? Talk to the check-out person. Nicely. You might be the only person who does so all day.

Don’t keep your gratitude to yourself. You have incredible power. You might change someone’s life by telling them how much you appreciate them.

But even better you might change your own life.

And that’s something to be thankful for.

So Thank-You.

If you are reading this in some way, shape or form you are part of the Get Fit NH family.

Of my family.

And for that I am blessed indeed.

Happy Thanksgiving to you and yours.

Coach Dean

Great Spotlights shining in!

As if training isn’t challenging enough? Here is another success story from the one and only Becky Lovell. Becky trained right up until the day she delivered! I am talking this woman training every single training day. This woman did not miss a day of training her entire pregnancy – 9 months! Perfect attendance in itself is impressive- perfect attendance while pregnant? Now that is something worth sharing! I am so proud of Becky. She has been an inspiration to me since long before she was expecting. Becky prides herself on “keeping up with the boys” at 6:15 AM! She can definitely hold her own and then some. Her story is so awesome and I am so excited to see what happens next!

Here is her story!

“I started training at GFNH in 2010 to help maintain my 40lb loss and have become leaner and stronger over the last 5 years.  I have set and reached goals in and out of GFNH that I never would have dreamed possible.   One goal that I achieved in October 2014 was to run and finish the Marine Corps Marathon in Washington, DC.  Ironically, if you had asked me 10 years ago if I would ever run a marathon, I would have laughed and thought you were crazy.   Last fall my husband, Garrett, began at GFNH and gave me a little friendly competition which helped me to set some new goals for 2015.

This year I started out with my new goals, one of which was to get stronger, so I joined the small group training, Training for Warriors (TFW).   About a month into TFW training, I found out that I was pregnant.  I have always wanted to be a mom, so at 36 I was thrilled, but knew that I would have to make some modifications to my goals for 2015.  With my doctor’s approval I was able to continue with both GFNH and TFW.

Not much changed with my training in the beginning other than the addition of a heart rate monitor with instructions to stay out of the red training zone.   Yes, I was a little more tired, and I did have some nausea, but I began to notice on the days I made it to GFNH I would feel better and have fewer pregnancy symptoms.  Over the past few months, I have continued to train at both 6:15 and TFW in the afternoon.  Depending on the day and how I was feeling I have not always been able to train as hard as I would have liked.  One of the big lessons I have learned with my pregnancy is to listen to my body, and not be hard on myself if I physically couldn’t do some of the more advanced work I am used to doing.  The added pregnancy weight and my changing body with baby bump have made a lot of things much harder than before.  Yes, it has been frustrating to have to do some of the regressions, or even ask for modifications, but it would be more frustrating to not be at GFNH at all.

Over the months I have only missed a couple of classes and my plan is to train right up to birth.  There have been plenty of days that I have not wanted to go to work, let alone walk through the doors of GFNH.  Those are the days I had to dig deep and know that I have friends who would look for me and wonder where I was.  Right, Stacey Haggett?  When I needed some motivation, I just look to some of the other people in my 6:15 or TFW classes.  I watched Sarah Smith make it to training everyday of her pregnancy at 6:15, and she is now working hard post-pregnancy.  Not to mention training at TFW with a pregnant Coach Meagan who has helped to push me to get better.  Both have been a source of inspiration. 

My due date is nearing, in fact I am 39 weeks, and still trying to train as hard as I can.  One goal I had during my pregnancy was to be able to do a chirpee at 9 months, crazy I know, but when you are handed a challenge by a fellow classmate… I was able to perform one at 8 months however I am sad to report that as of last week I could not get my chin over the bar.  I have spent the last 9 months training hard for a different kind of Marathon in mid-October, with a goal to maintain my strength and deliver a happy, healthy baby. 

Now it’s time to set some new post-baby goals for 2016!”

Pregnant or not- you can make it happen too! I am so proud of Becky and all of her accomplishments. Some of the accomplishments she is too humble to share are 2 Reach the Beach events, a lot of half marathons, maximum deadlift of 225 lbs, 6 unassisted chins, and so much more. This woman is strong. She is not afraid to pick up the heaviest weight in the gym and squat with it! You too can make it happen!

RTB 2013

Marine Corps Marathon 2014

RTB 2014

Indoor obstacle course 2015 (yes, she was pregnant here!)