Here’s What Missing from your Healthy Eating Plan

If you're working at becoming healthier , here are some of the checklist items that you might have omitted:

  • Actively add foods to energize your life 
  • Ask why
  • Clean out your cupboard and remove open containers of food
  • Treat yourself better than you did last month
  • Offer to help others and create an accountability partner
  • Start a garden
  • Organize your refrigerator
  • Invent a way you'll track what you eat
  • Highlight things you already do well by making them better
  • Do the dishes
  • Cut coupons and check the sales ads
  • Make your shopping list
  • Get smarter at how foods react to you. (Click here to start a free nutrition course.)
  • Encourage curiosity, find a new food to try
  • Surface and highlight difficult decisions
  • Figure out what didn't work well last week and make a plan to get it better
  • Organize your cookbooks or recipes
  • Start 
  • Eat as if others were watching you
  • Smile a lot.

It's easier than ever to start a nutrition plan but there needs to be a really good reason (and a lot of hard work in play) for you to stick with it. Here's to finding several.

To Your Best Health,

Coach Nancy

Choose Who You Listen To.

A highly talked about topic in my years of being a cross country runner in high school and college was to not listen to the evil goblin. If you are asking yourself who the evil goblin is, don’t worry I asked the same thing at first. The evil goblin is the tiny voice in your head who tells you that you all the negative things in your head. He was the one sitting on my shoulder telling me to just give up, the race was too long, people were faster than me. It’s not just a running thing either, the evil goblin likes to be with all of us, whispering about how training is to hard or you are not ready to start doing it yet. It’s saying forget your diet and have that piece of cake or sip of wine. The evil goblin is the one that is there trying to hold you back from your amazing potential.

So, what do we do about the evil goblin? We tell him to SHUT UP! It’s not an easy task that can be done overnight, but getting that annoying goblin to be quiet is possible. Its possible by telling yourself why you started in the first place, why this is so important to you, and most of all telling him YOU ARE BETTER THEN HIM!

I ask all of you the next time he pops up and tries to bring any negativity or doubt into what you are doing take the first step of getting him off your shoulder and out of your ear. With practice, commitment, and self-appreciation you will have that goblin running away and will see how much potential you truly have.

Make it Happen!

Coach Brian.


A great tip from a two year old

As I sit here to write this blog I am reflecting after a LONG couple of days with a very strong minded two year old. Two year olds have a lot of great qualities (a lot of obnoxious ones too!) I think when we grow up, learn manners, and all that adulting stuff we forfeit some important qualities…let me explain one that comes to mind..

  • Perseverance. There is NO ONE committed to persevere like a two year old. When someone tells them NO you can’t do that they rarely accept that as an answer. And if they get put in time-out then guess what? They get up and they try it again. I can’t answer for how long that goes on before they learn some discipline, because I am not there in my parenting career just yet ☺ My point is, there is a way to reach your goals and it isn’t going to be easy and you might even be told no you can’t do that or even hit a speed bump along the way, but regardless of how hard it is, you must persevere (you can probably hold the tissy fit, though. That’s not a good look!)

If you have vision for yourself then it is up to you to make that a reality. Your coaches are here to help lay that foundation. Never let anyone tell you that you CAN’T and don’t tell yourself you WON’T. Believe. Persevere and hold the temper tantrums!

Make it happen

Coach Meagan

Coffee with Coach Nancy

Often times when I attend conferences, I wish there was a chance for me to get closer to those speaking. I know they have information and knowledge to share but I lack the opportunity to take advantage of it. 

While I don't want to be known for tooting my own horn, I am pretty good at what I do. I am one of the nutrition coaches for Get Fit NH and the The Grateful Plate. I love to talk food and how we can use food to help you get healthier. I know that if you get healthier, you automagically get happier and the world needs more happy. Food is one way we can change the health of ourselves, our family, our workplace, our community, our state, and beyond. 

I want you to help me create that change, by starting with you. On March 10, 17, and 24th, I'll be at Live Juice on Main St. in Concord to talk with you about that first step. The first step in changing the world is to change you through food. 

You bring the topic, the questions, the notebook ready to take notes and we'll get you started. You can come for one Saturday or all of them. The choice is yours. The cost is free. (unless of course you buy something at Live Juice) I'll be there starting at 9am and we'll be done promptly at 10am. 

Help me change the world! 

Coach Nancy

See you at Live Juice from 9-10am on March 10, 17 and 24th.

Training And Mom Guilt.

This is a topic on my mind. I struggle with it and I am seeing many new mom’s and dad’s struggle with it too. If you are a new parent or parent to be or thinking about being a parent some day or know someone who is a new parent then read away!

I am a mom of 2. I am a wife. I work full time. I work weird hours. I have a husband who works full time. He also works weird hours. We are still a family and yes, it is HARD! Most days I see my husband for approximately 45 minutes. That is no joke. When he comes home from work we high five and I go to work. We almost never have family time during the week. Weekends are for us. I almost never work weekends, because of this. Most weekdays I feel guilty to leave my kids for over an hour to go train, especially if I just work a full day and I know when I come home they will probably be in bed or ready for bed. Mom guilt kicks in more than I am proud of. It is a fantastic week if I get in three training sessions. Life is busy. 

I am luckier than most new mom’s, because I reminded daily why it is so important to be consistent in training. So many of the people I work with day in and day out have kids that are grown and are now starting a training program, because they finally have time for themselves. Many of them have not taken care of themselves for years, because they were so busy taking care of everyone else. Many of them have regrets of not finding the time when they were younger. I don’t want regrets. I am lucky to be reminded of this. Other new parents are not reminded of this day in and day out.

The purpose of this blog is to encourage you. Don’t get hung up on training 4 days a week. If you have little kids that is HARD especially if you work full time and don’t see them all day. Dedicate yourself to at least 2 days and any other day you make is a bonus. Cut yourself some slack and be proud of yourself for getting in. I have yet to meet someone who leaves the gym wishing they did not go. 

They say this time goes by in the blink of an eye. Do yourself a favor and keep your eyes open. Don’t wake up and be 20 years older and 20+ pounds overweight not knowing where to begin. We are here for you.

Mom guilt (dad guilt) it’s totally a thing, but don’t be a victim of the risks that come with being an out of shape mom or dad!

Keep making it happen!

Coach Meagan

Coach Nancy Invites you to Coffee

Have you ever wanted to sit down with one of your coaches and pick their brain? Do you have questions you've wondered about? Or maybe I am just the coolest and you want to hang out with me? 

Here is your chance to chill out on a Saturday morning and chat with me. I will be at Live Juice on Main Street Concord from 9-10am. It'll be a relaxed atmosphere we can hang out and talk. If you train in Epsom you KNOW I can talk. There won't be any of that awkward silence. 🙂

 Here's the deal, I'm in Concord waiting for Drew as he trains in Athlete Academy. (if you have a teen they can train while you get some time chilling with others from Get Fit NH). I'll get to Live Juice as the doors swing open at 9am. We can chat while we order our coffee or a Funky Monkey or whatever else Live Juice can whip up. Then we can chat more in their cafe' atmosphere. I'll have to leave at 10 so don't wait until 9:47 to arrive. 

This will start on March 3rd. This to be a trial run, if this works well for many of you, show up. If not we'll find a different venue and time. I'll be there March 3, 10, 17, and 24th, and I'd love it if you'd join me! 

See you March 3rd at Live Juice!

The Spotlight Is Shining Bright On Michelle!

The spotlight is shining bright on Michelle today! I asked her to share her story after she came in one day totally psyched about trying on a pair of jeans that had been sitting in the back of her closet. She hadn’t worn them in a while and was nervous that they may be snug, but when she tried them on they not only zipped but they were LOOSE! She was ecstatic and rightfully so. It has been our pleasure to watch Michelle’s confidence unfold. Top that with results and she is a happy camper. I am SO glad you walked through our doors, Michelle. We are the lucky ones!  Here is what she has to say!

What did you seek out Get Fit NH?

My 51st birthday was looming and I pretty much failed at "fabulous and 50" and I knew I had to take action. I had belonged to a class that met x2 a week at 6:00 a.m.. Due to my work schedule, I found myself missing it more often than not. I had a membership to Planet Fitness but I couldn't get motivated to go. I had seen ads for Get Fit previously and had inquired. I received a call from Coach Nancy but never followed up. (See a pattern here?!) But I remained on the contact list and late in August, I received an advertisement for a 28 Day Metabolic Reboot for $99. Of course I was convinced it would a bait and switch situation where after the 28 days there would be an exorbitant rate increase but I thought I would try. Coach Nancy promptly called and set me up with a Coach. Coach Adam did my orientation and got me setup with my MyZone monitor and I started my 28 days in September. I really like the fitness test that was done prior to starting. This was done to ensure I was working at my capability level and would avoid injury.

What did you learn after your first 2 weeks?

I was definitely a bit shy and apprehensive the first few classes but the Coaches made me feel welcome. By the end of the second week, I was definitely hooked and having a blast! And I was already feeling better! Energy levels were improving and I was sleeping better. And I recruited a friend to join as well!

What results have you seen so far?

Well, this is definitely the best part! Besides having more energy and sleeping better, I am stronger and I am down a jean size! I feel so much better about myself and can't wait to see the continued results in 2018!

What keeps you coming back?

Besides the physical changes, it's the Coaches! They are awesome! During class, they always ensure my form is correct and they are always providing encouragement! They know everyone by name and they make the toughest workouts fun. And, I am challenging myself by making sure I go x4 a week. Life does get in the way at times and that's not always possible. Then I receive a reach out from Coach Meagan making sure all is OK and my motivation soars! I'll be honest, I need the push. Lars, Adam and Brian are awesome too - let's face it - you need to laugh a little to get through it sometimes! It's also the other members. It's a non-judgemental environment and I love the way others encourage one another. GetFit has definitely been a "fit" for me!

Keep up the hard work, Michelle!

Coach Meagan

Do You Believe?

Do you believe?

Think about the things you want to achieve in 2018. Think about the resolutions or promises you made to yourself this year. Think about all of the things you want to change about your life for the better….

When you think of these things can you picture it? Can you picture the person you would look like 50 pounds lighter (or insert goal here)? Can you imagine the way you would feel and how your life would change? Can you see yourself doing the work is takes to conquer your goals?

Maybe you can. Creating a vision and taking steps to achieve that vision are all pieces to the puzzle.

Do you believe you can get there, though? Like really, believe. The way you believe in your kids or your spouse or your loved ones.  Do you belive in yourself that same way?

We’ve been working on rescreens the past couple of weeks. I have had multiple people tell me to just give them the band without even attempting the screen. This was eye opening to me. If you believe you’ll never screen out of your red band or purple band or you believe you’ll never be able to do a chin up or you believe you have to be tired and feel like sick all the time or you believe this is just the life God gave you then I have news for you….you are right.

If you don’t believe you can be the person you want to be or you don’t believe you have what it takes to feel better and look better then you will always have a mental block holding you back from getting to where you are trying to go.

Stop giving yourself a no. Have a goal. Take MEASURABLE action steps to reach for your goals and BELIEVE THAT YOU CAN DO IT!

Coach Meagan

What is so Stubborn about “Stubborn Fat”?

We often hear about getting rid of “stubborn fat”.

Read this quote from my friend and fellow coach Josh Hillis:

“Fat is actually the opposite of stubborn. If you think about it from a physiological perspective, fat needs to be maintained. If you don’t constantly feed fat, you’ll lose it. Fat is like a stray dog. If you keep feeding it, it will stick around forever. If you stop feeding it, it immediately goes away.”

This IS true, and since it is, why is it so hard for us to lose? I would suggest it’s not the FAT that is stubborn. It’s you. (and me) We will get to that a little later.

There are three ways food influences fat loss.

Quantity - how much we eat. While it’s sexy to say it doesn’t matter how much we eat, that is just not true. How much you eat is arguably the number one influencer of fat loss.

Quality - Our Jumpstart Nutrition Programs largely focuses on the quality of the food you are eating, and for some it will be a drastic change. That is purposeful during the Jumpstart, because this is a kick in the pants program. But this quote from Josh is so true;

“You need to move through levels of quality. If you’re eat­ing Ding Dongs and Ho Hos every day, that’s the thing to handle. You don’t need to worry about not eating a turkey sandwich because it isn’t what a caveman would eat; you just need to stop eating Ding Dongs.”

In other words make the main thing the main thing, and seek constant improvement.

The last influencer of food on fat loss is Macronutrients. In other words the ratio of carbs, protein, and fat. All “diets” usually have some kind of ratio they focus on. Keto, Paleo, Zone,Sears, etc. all suggest different ratios. The take home here is that we are not all the same, and different ratios work better for different people. So how do you know what’s best for you? Josh says ask yourself;

Do I stay full and satisfied after a meal that’s mostly carbs?

Do I stay full and satisfied after a meal that’s mostly fat?

Do I stay full and satisfied after a meal that’s mostly balanced?

In terms of protein, almost everyone feels more satisfied with more protein in their diet.

What about you?

After which scenario are you “full” and don’t feel the need to eat for 3-5 hours between meals?

Quality. Quantity. Macros.

Those are the key influencers of fat loss. Do you know which one is hindering you? Attack that one first. Don’t know? That’s why your coaches are here.

One more thing. You are not a special snowflake, sorry. 99.9% of the time it’s not your genetics, or your age, or your sex, or any other such factor. It’s the 3 things we discussed above.

And the stubborn part? A quick glance in the mirror is often the answer to that one. Mindset, belief, attitude - when those three are in order, the “fat loss influencers” are a lot easier to handle.

So let’s dig in and think about it.

Which of the three fat loss influencers do you think is your biggest challenge?

What’s your mindset, belief and attitude around food, eating, and your ability to lose weight?

Answer those questions, and you are well on your way to solving the "stubborn fat" problem.


Your January Jumpstart Challenge: GETTING ON TRACK

Starting on January 22, the Get Fit NH family together starts to bolster your own nutrition while encouraging others to do the same.  The Challenge can be summed in in the three statements below.

Forget diet plans. counting calories, and pills and potions. Simplification is the key to getting focused - the less we have to think about it, the better. You'll learn how to setup your kitchen for success, shop only for the foods you need, and a step-by-step plan for getting the results that will keep you motivated.

Sometimes you don't know how bad you feel until you feel better. There are 3 common food categories that affect us more than we realize, and you'll discover which ones might be making you feel less than your best.

Expert Coaching, Daily Check-Ins, and our Online "Inspire" group is where the magic really happens. When you get stuck, we got your back.

Just in case you missed all the information we've sent your way, check oall the details for your 21+ Day Jumpstart Nutrition Challenge here. 

Its not to late to sign up today!