Spotlight Couples Edition Ray and Anne

The spotlight is shining bright on a very special Get Fit NH couple. Ray Orzechowski and Anne LaForce. These two train so hard every day and they bring smiles and encouragement to everyone they encounter. I am so glad that these two choose to train with us. I am reminded every year that it is because of Anne that Concord came to be! It is very much because of Anne that I get to have the best job in the world and it is very much because of Anne that YOU are here too! So whenever you are sore, thank Anne ;-)! In all seriousness, these two are so influential and I am excited to share a little bit of their story today.

“Anne started training at GFNH 7 years ago, after seeing an ad for a “bootcamp” that looked very intriguing. Even though we lived in Concord, she traveled to Epsom 4 days a week for the 9am ladies class. It was March of 2009, and it was a recovery week the third week she was there. She was bummed, as she was just getting into her routine, and even asked Nancy for some exercises to do on her own. Anne now looks forward to those weeks off!

She kept bugging Nancy and Dean about when they would have a class in Concord, and a few months later they started at Concord Dance Academy. She was nervous to train under Dean, as he was pretty intimidating, but we’ve now come to realize that Nancy is really in charge!

It was Anne’s continued enthusiasm and excitement about the training that got Ray interested. Ray started training in January of 2010. He has been a faithful “ 5 AM’er” for the past 6 years, and truly enjoys the special bond that has formed with his fellow early birds! We both have definitely gained strength and muscles and are truly enjoying the daily challenge and variety. As we’ve continued to train, we have seen such great improvements in our outside pursuits. We have become better mountain bikers and skiers, and feel so much stronger and more fit. For Anne, the nutrition coaching has been very beneficial and she has made positive changes in her eating habits. Although Ray has not participated in the nutritional benefits available through Get Fit NH, Anne’s healthier habits have certainly made him more aware of the benefits that eating a healthier diet can make.

Training together at Get Fit has been a blast. We are able to commiserate about sore muscles, compare our workouts, and stay fit together. We bike and ski often and it is such a great way to stay in shape. Working out at Get Fit NH has provided tremendous balance to our lives as we try to manage the everyday elements of work, family, community involvement, and all the other aspects that we all try to master. I’m certain that the level of stress in our lives would be far greater were it not for the “release valve” that training provides!

Even after all these years, we love the variety of training. No two days are ever the same. With the MyZone we can monitor our workouts in real time to track changes. Anne uses the HRV to assess her daily readiness for training. We try to take advantage of everything Dean and Nancy have to offer. With their desire to constantly change and improve, we are all the beneficiaries, and we both anticipate being with them for many more years!”

So there you have it. It is amazing how someone else’s influence can change your life and because of that touch hundreds of others. Who are you influencing to be better?

Thank you Ray and Anne for being such a bright part of my day. Your hard work is more appreciated than you know.

Keep making it happen,
Coach Meagan

Save

Save

Save

Save

Bands are Not a Punishment!

If you have been here for a while, then you are familiar with our Functional Movement Screen (FMS). The FMS is a prerequisite before ever stepping foot on our training floor. Why are we such firm believers in this screen you ask? Let me explain…

For starters, the purpose of the FMS is so that we can train you the best and safest way possible for YOU. If you stepped through our doors, it is because you want to get better in one way or another and you want to hire a coach to take you from where you are to where you are trying to go. The FMS reveals those nagging aches and pains, it reveals old injuries, and it often reveals asymmetries or potential risks. I can’t even tell you how many times I have screened someone and they didn’t even know they had something going on until they performed the screen.

Let’s think about if we didn’t screen. Let’s say Sally Mae walks in for the first time. I have never seen her move. I didn’t know her past or present injuries. I have no idea if she has great mobility, hypermobility, or total immobility. Then I hand her a kettlebell and teach her how to kettlebell swing- YIKES! I had no idea her hamstrings were tight, no idea that she had back surgery 17 years ago, no idea that she had no control of her core. Can you imagine the risks I just put before her just by handing her a kettlebell and not doing any kind of movement screen? The scary thing is that there are few training facilities that offer a movement screen. So while sometimes you may not like the FMS, be thankful that it is catching potential injuries AND keeping you in the game longer. If you’re hurt, then you take that risk of not being able to train at all.

So why rescreen every 12 weeks? Well, life happens and things change. While we are training smarter to get better, we will be able to see that some screens are improving. On the other side, life happens and things change and we may catch another potential risk. Maybe your late night basketball sessions with no stretching or mobility work are tightening up those hamstrings, or maybe your new job that involves a lot of typing and sitting are locking up your thoracic and causing some shoulder immobility. If we catch these things, then we can help you work through them before causing an injury.

So with that being said, even if you have been here 1, 2, 3+ years and you started with 1 band, then no bands, then 3 bands…it’s okay! Kill it where you can and take a step back where it’s necessary. Like I said, it will help you stay in the game longer. So if you think your bands are a punishment, think again! They are to protect you, because we love you 🙂

-Coach Meagan

The Sawyers Earned a Spotlight

I love hearing ‘ah ha’ moments. You know, those special points in time that transformed a life for the better? There are so many different and amazing moments that change a person for a lifetime. I think I like to hear them so much because I don’t have one. I grew into healthier eating. I slowly gravitated towards being more fit. It was a process for me. Now I am being encouraged by others with similar stories to my own. Hearing that our 2016 Sizzlin’ Summer Slimdown winners had a similar story thrilled me. Kellen and Carolyn Sawyer motivated each other through the six weeks of S3, but they are tackling S3 2.0 with that same determination. I’ll let Kellen tell you how it all got started.

“We first came to Get Fit NH (GFNH) a few years ago, with Carolyn starting almost 5 years ago and Kellen starting 3 years ago.  Carolyn first started when she was invited by another member, and she finally got Kellen there a little over a year later, after lots of asking.

Our initial experiences were similar, we were both a little intimidated by all the new things to learn and by the pace of the trainings.  Carolyn did quite a bit better, as she has been athletic her whole life and active, and was able to adapt to the changes rapidly.  That’s not to say she didn’t have her sore days, and the days when her legs were so tired it was an effort to walk up the stairs, but she stuck with it.  Kellen saw all of this and wondered why on Earth she was going through all of this as he watched from the comfort of the couch.  That made it a harder sell to get him to go the first few times.  He had it rough as well, as he had not been regularly active for too long.  The first few weeks were really difficult and tough, but he stayed with the encouragement of Carolyn, and especially Coach Nancy.  The biggest things we learned after the initial 2 weeks was it was important to try, no matter your limitations; we actually felt really good after training; and to beware of Fun Fridays.

Now, all these years into it, we are both feeling better than we have in some time.  We’ve both lost weight and kept it off and increased our strength and flexibility.  We have a better understanding of what to expect, and are more willing to push ourselves a little harder every time we go.  The challenges in training are always evolving, so we don’t tend to get bored with repetitious exercises.  We both push each other and encourage each other on the harder days, and keep each other accountable to go.  At this stage, we really look forward to going and occasionally have to compromise on how many times a week we each get to go.

Overall, our combined experience has been wonderful.  Everyone at all of the training times have been really awesome, especially the 6:00 PM Epsom session.  We were welcomed into the Get Fit family by all of the people who train there and by all of the coaches.  Getting to be a part of GFNH has changed our lives for the better, and we look forward to being part of the family well into the future.”

Taking steps, moving forward, one change at a time, has proven to reap abundant results over the long haul. To the Sawyers and to everyone that is progressing slowly or having those ‘ah ha’ moments- Keep Making It Happen.

Coach Nancy

Save

Save

3 Seconds to Change Your Life

First, before I get started, I do want to say that over the past few months I have seen you all as students improve in this area (along with many other areas as well, but I’m focusing on this one today).

Are you ready for this? 3 seconds to change your life…what could I possibly be talking about?

Well here it is – the last three seconds of that round when you are here in the gym. I know many of you have heard Coach Dean talking about the most important set/seconds/rep being the last one. Here is why – it goes well beyond just getting one more rep in for the purpose of building strength, it also helps our determination in other parts of life.

Yes, of course, just from the overload principle if you get one more rep than you did last time your body will anatomically improve. That is important, but for this I am speaking specifically to a mindset.

Those last three seconds of that set where the voice starts counting down are the most important because of the will it takes to push through the finish line. Rather than stopping because you know the rest is coming, do you have it in you to see things through to the end? People think training is just about sets and reps, but the truth is that many of the principles we see in here translate outside the gym as well.

Here’s a great example, how many of you have done our S3, 21-day Jumpstart, or any other nutrition based challenge we have held? Now, how many of you have gotten down to that last day or two before the end, and even though you have been incredibly disciplined, and lost a ton of fat, go “Ehh, its over tomorrow and I’ve been perfect thus far, what’s one drink tonight really going to matter?”. In the long run, maybe you are right. What difference is one drink really going to make? But then how do you feel after? You stayed disciplined all that time but couldn’t make it the last 12 hours. Why? You made it through 37 days and on the 38th you just say “Ehh, I’m basically done”?

There aren’t many things in this world that you can say are fact, most are just theories and ideas that haven’t been proven wrong yet. Here is one thing I believe to be fact: it is in those moments when you hear the “3….2…1….” that your true character is tested. How can you truly know yourself if you don’t give it everything you have, if you have more in the tank but decide to quit early?

Those last three seconds are when your will power is the lowest, when your determination is the lowest, but where the meaning is the highest. If you can push yourself to make it through those last three seconds without quitting early, then you broke through your own wall and often its easier and easier to push all the way after that.

Those three seconds where you see the light at the end of the tunnel but stay disciplined and don’t try to get there early are the most important in your life. You may think I’m being over dramatic, but here’s a question – are you normally someone who quits when they hear that last three seconds counting down? If yes, do you also find yourself bingeing just before the end of S3? Do you find yourself stopping for unhealthy food when you are 15 minutes away from healthy food at home, because you are hungry and don’t want to wait another 15 minutes? If I were a betting man, I would say that is probably the case.

So make those last three seconds count! Prove to yourself that you have the determination to finish what you started. It will translate in here as well as out there. Don’t stop, push through, and make it happen!

-Coach Adam

Another Couples Edition Spotlight

Our next Spotlight Couples Edition is Dan and Kelly Gauthier. Dan recently started with us at 5 AM and it has been super fun to have him join the family. Kelly has always been a joy to coach and seeing them together now is so special. There is really something special about couples who train together. It definitely makes for a fun training hour! Here is what they have to say about their experience.

Who started training here first?
I (Kelly) started training here first, it was 5 years in June!

How long did it take you to get your spouse on board?
Dan mentioned “maybe” wanting to try it out a couple summers ago. At that time my
thoughts were, “well…you see honey, that’s kind of MY time”. That was the end of
that (very brief) interest. He jumped board with me back in November 2014 for a 21
Day Detox, lost (a lot) of weight, and then decided it was time to tone up! He
joined “another” local gym when they opened last May, he soon lost interest and
phased out of that. So, I guess it’s taken me/us almost 5 years to get him on board!

What was the break through moment that made him join?
Having successfully lost weight, and turning the big 5-0 in February, he decided
it’s time to get in the best shape of his life! He also figured that if I’ve stuck
with Get Fit for this long, it must be good! 🙂 #becauseitoldhimto

How has training together affected your home life?
I think I’ve told him every day since he started, how much I love that we get up and train together. It makes such a difference getting out of bed at 4:15am, and being able to turn the light on to get dressed! It’s always fun to re-cap the training together and give each other a hard time about who lifted more weight.
#sofarthatisme

What do you love most about training together?
Training together makes it easier to have similar goals. We support each other 24/7,
now both inside the gym, and out!

I love this little interview! It is so special to see these two supporting each inside and outside of the gym. I am so proud of Kelly for finally letting Dan rain on her hour a little bit and I am so proud of Dan for making this move and getting here to train with us. 5 AM is even more special with these two
Keep making it happen,
Coach Meagan

Save

Save

Save

Save

Speed…Highly Touted, Rarely Understood

Beginning on July 11th, Get Fit NH’s Athlete Academy will be hosting a Speed Academy for 6 weeks running through the end of the summer at 12pm every Monday.

Speed is an athletic trait that is always highly recruited and highly touted as one of the most important parts of athletics.  However, building speed is all about certain principles that can not be accomplished simply by picking up heavy weights.

Speed, if harnessed incorrectly, can lead to more injury and harm than good.

At our Speed Academy, not only will you get faster, but also learn how to build speed to give you real results, without the risk of injury further down the road.

For any questions about our Speed Academy please contact Coach Adam at Adam@getfitnh.com!

The Speed Academy can be attended for $149 for the 6-week program, or as an add on for current Athlete Academy athletes for only $49!!

For additional information and to sign up please follow the link below:

Get Fit NH Athlete Academy

Its going to be a fantastic 6 weeks. YOU WILL GET FASTER! THAT’S MY GUARANTEE!!

-Coach Adam

New To Fitness? Great Advice from People Who Have Been There

Gymtimidation.

• New place.
• New people.
• I don't know what to do.
• I am too out of shape to exercise.
• It's going to hurt too much.
• What if I can't keep up?

We get it. It is NOT easy to get started into a new training program. That first step of walking into the gym is a huge one.

We asked our clients what their best tip is for someone who is new to fitness. Check out their answers, they are wicked smaht!  🙂

"Welcome! we are all here to help. Start at your own pace ." - Lori

"This is your journey, the only one you have to be better than is you." - Sonia

"Just take it one exercise and a few seconds at a time. Don't look ahead." - Cara

"Don't compare yourself to what others do. You are just starting!" - Jennifer

"You can do anything for 30 seconds. Rest. Repeat." - Kim

"Never Give Up" - Doreen

Cristina gets fancy and quotes Goethe - "Everything is hard before it is easy."

"You have to start somewhere" - Kelly

"Rome wasn't built in a day" - Stacy

"Don't Quit...no matter what!" - Gail

"Train consistently" - Dennis

"Just keep going" - Stephanie

"Stick with it. The soreness gets better!" - Kristine

"I started at 60. If I can do it you can do it." - Tom

You CAN Do It. We are ready to help every step of the way.

P.S. - You Can Get Started Here

Which 74 Do You Want to Be?

The other day I came across this picture on Facebook. This image is so powerful and it speaks 1,000 words with just one quick glance.

Why do we train?

Being a healthy weight is important, being strong has undeniable benefits, and looking and feeling good make us happier. Those are all great reasons to train. When we’re healthier, we’re happier and there is no doubt this world needs happier people! But when we reach our strength goals, weight goals, bodyfat goals, body image goals, etc- what keeps us going?

How about that picture? When I am 74 I want to look like the woman on the left. I want to put my grandchildren to shame one day with my deadlifts. I want to do pull ups in my seventies. In every single success session, I say, “Training is forever.” There is no end date for training. The day I stop training is the day I die and that should be your mindset. Don’t settle for less or else you will be the woman (or man!) on the right looking out the window thinking about what you could have done.

Raise your hand if you want to age more gracefully than that woman on the right. Raise your hand if you want to walk on your own two feet with no assistance from a cane, walker, or wheel chair for as long as possible. In most cases, the choice is yours. Make every second count. Train hard, eat well, recover and don’t skip days and weeks at a time!

Make it happen,
Coach Meagan

Who Has the Spotlight Today?

The spotlights are pouring in! Today I am proud to put the spotlight on Kara Hinck. Can I just say what a pleasure it has been to meet this woman? Her story is so cool. This was the first year that we accepted “outsiders” into the Get Fit NH family for our annual Sizzling Summer Slimdown Contest and let me tell you I am SO thankful we did, because that is why we got to meet Kara. She works so hard every day, never misses training and was incredibly successful on S3. It made my month when she shared that she would continue training with us after S3. This is what Kara had to say about her experience so far:

Kara has the yellow shirt and headband!

“My name is Kara Hinck and I am one of the people who signed up for the S3 program and training as a non-member. I had been thinking about going to Get Fit NH for quite a while now as many of my colleagues at Bow Memorial School are members and speak very highly of you all. I had even been following/stalking (I guess? ha ha) you on Facebook, trying to get up the nerve to join or at least do the two week trial. In fact, that’s how I heard about S3 and your willingness to open it up to non-members and was considering it even before I spoke to Muriel Hall about it. I had just had a health screening through work and my numbers were pretty lousy; the nurse made me feel like I wouldn’t even survive until June and suggested I call my doctor. Suddenly, there you were with S3! I figured I had to do something and the idea of medication/more  medication was not appealing. Therefore, you won.

So, here we are almost six weeks later. I’m down at least 14 lbs since I started and I feel so much better! I was probably a week into the program when I started to think/worry/obsess about what it would be like when it all ended. I love Meagan and Adam and have found them to be very helpful, knowledgeable, encouraging and kind people. I have not missed a class since I began and even attended the Memorial Day class which I also enjoyed. This is the first thing that I’ve done on a consistent basis, for myself, that is good for me since I had my kids. My oldest is turning 9 on Saturday! I guess it’s about time, huh?”

I am glad your time was now, Kara! I am SO proud of Kara. She has only been training 6 weeks and she has made THAT much progress. Just goes to show how much focus, hardwork, and consistency create fabulous results. Keep up the great work, Kara. I am PSYCHED to have you on board moving forward and I know the rest of your Get Fit Family and your fellow Bow Memorial School teachers are proud of you too!

Be like Kara and make it happen today!
Coach Meagan

Save

Give Up Already!

I saw this list the other day and I thought it was so relevant to experiencing success both inside and outside of the gym. Just for overall health, really. Here is the list and then of course I had to add my 2 cents on each of them – it’s the coach in me :). Here are 5 things you need to give up to experience true joy!

•    Complaining
We all do it. I think it is unrealistic to say I am going to stop complaining, but I think it is realistic to be more aware of it. There is a quote on the wall that says you have it better than 99.9% of the world. That is so true. While it is easy to complain about an injury, complain about how results are too slow, complain about time…. those things are petty. Embrace those things you can control and celebrate all the great things in life. Coach Dean does Grateful Tuesdays. Write down 5 things you are grateful for each week and put your energy into that rather than the other way around.

•    Blaming others
You could blame genetics or your upbringing or an injury or whatever for your current situation OR you could take responsibility, take control, and make a change today.

•    Negative self-talk
No, you don’t suck. You are not stupid. You are not fat. You are not weak. You are not a wimp. If you call yourself something long enough you will start to believe that it who you are and that is not okay. YOU are a winner and you need to talk yourself up today. Ready, set, GO!

•    Dwelling on the past
The past does not define your future. You know this, so let it go and move forward. Your sugar addiction does not control your results- YOU control your results.

•    Resistance to change
You know, the definition of insanity is doing the same thing over and over and expecting a different result. Are you insane?

Just give those things up already! I bet it makes a significant difference in your results and in your life. You CAN do it!

Here to help you make it happen,
Coach Meagan