IMPORTANT: Schedule Change For Rock-N-Race

rock n raceCan you believe it is almost May! When did that happen? May is an exciting month around here with S3 in full speed and the Rock N’ Race 5K. If you have not signed up for the Rock N’ Race then we would love to have you on our team. We pick up the t-shirts and bibs on Tuesday morning and they are ready for distribution by that afternoon. That way you don’t have to wait in the crazy lines when you get there!

If you train in the afternoons then please take note that we close down on that Thursday May 19th. We want EVERYONE to get behind this race and all that it stands for. Cancer has probably affected your life to some degree so let’s get out there and support the Payson Center. You can sign up with Get Fit NH and Beat Cancer using this link.

2016 Rock N Race Is Here: Let’s Do This!

We have you covered though! If you are an afternoon student then we are going to have all regular afternoon training times on Wednesday May 18th! We will be doing the same training as Thursday, so morning students don’t try and double up (you know it is tempting!) Thursday morning training times will remain the same.

Mark your calendar so you don’t forget. We appreciate your flexibility while we go out and support the Payson Center!

Make it Happen,
Your Coaches

Follow the Plan!

Follow the plan. Don’t try to outsmart it, just follow it.

So I am finishing up a specific nutrition plan for the second time. I tried it last year. No need to get super specific, but basically it’s a 28-day nutrition “challenge” for lack of a better term. It’s designed to help get you kick started or blast through a barrier.

Let me tell you the difference between last year’s attempt and this year’s attempt. First and foremost, I did the training mentioned in the plan this year. It was planned out for me, day by day, week by week and I followed it to the T this year. Last year I tried to outsmart it. Instead of doing as much lifting, I just did our two metabolic days here and did some other stuff on the side. So I didn’t follow the plan. Last year, I also decided I was going to try my own supplements. I didn’t use several of the ones suggested in the plan, and just went out and bought similar versions of some of the things mentioned. This year, I just went straight to the source and bought the kit for the challenge. Everything they suggested, and everything I needed.

So just to recap – last year I tried to outsmart it and do it differently, and this year I followed it step by step, supplement by supplement, training exercise by training exercise, even down to the amount of rest between sets.

Here were my results (granted, I still have a week left, but still…):
Last year: lost 10 lbs and lost .5% bodyfat, almost 7lbs of muscle
This year: lost 12lbs and lost 3% bodyfat, while increasing muscle mass

So again lets recap – last year I tried to outsmart the challenge and my results…not what I wanted at all. This year, I followed it to the T, and with a week still left…almost exactly what I wanted.

It just goes to show, follow the plan. For those of you that are doing S3 especially, FOLLOW THE PLAN!!!! You guys are paying for our successes and our failures, so trust the system we have laid out for you to lose that weight, don’t deter from it, and see it through to the end. Its already thought out, poured over, hours of work and variables thrown into the mix. All you have to do is follow it and you will be successful.

Make it Happen,
Coach Adam

6:45pm Couple Hits The Spotlight

audreyericFor my next spotlight, I want to shine the light on two students who continually and consistently are a staple of my 6:45 class. Those students are Audrey Langevin and Eric Hastings! They always make the effort to get here with the exception of extreme circumstances. They also are prepared to come in, challenge themselves and work hard every class every week. Great job guys!
“Hi Adam,

We Chose Get Fit because the fitness place Eric & I was attending closed. I researched online several fitness places in Concord area and Get Fit seemed the best fit for us, plus we could try it for two weeks to see if we liked it. Although I had worked out at the other fitness center for 7 years which was a “kettlebell boot camp”, I quickly realized I had not been working to my full potential. For me it was like starting from ground zero. I was so weak I couldn’t do a plank. It took me a couple of months to get the hang of the routines and to change a lot of incorrect form.

The biggest change for me was when I started the Whole 9 Whole 30 program. I did it for 90 days before I started to reintroduce some foods back into my diet and I still do a modified version of it and haven’t gained the weight back.

Picking stuff up from the floor or ground got a lot easier for me. I used to bend over to pick stuff up now I just squat down, retrieve and I’m up and moving.

My goals are to continue working towards strength and balance. I would also like to get to the point were I’m close to 95% whole foods all the time. 

My favorite part of Get Fit is how I feel getting dressed in the morning, everything fits and its a size smaller than a year ago.

Thank you Adam.

Audrey

 



Hi Adam,

Why did you choose Get Fit NH? My wife and I had been attending a different type of workout in the Concord area for the previous 7 years but the owner had to close due to a change in his daytime job hours. We wanted to continue with some type of workout but expand it into something more varied that included a balance of cardio and weight training. We researched a few places online and felt that, not only did Get Fit NH offer the variation that we wanted, but Get Fit NH would also let us try it at no cost for two weeks. This would give us an opportunity to see if it was the type of workout we wanted to be part of.

What changes did you notice in the first few weeks? We found that we WANTED to go to our workouts because we enjoyed the workout variation so much along with the instructors and the other participants. Next month will be one year since I joined Get Fit NH. About 6 months after I joined, my doctor noticed a big improvement in my overall flexibility during a physical examination, especially in my hips.

What outside of Get Fit NH has become easier since starting? After a few months of steady participation, I noticed that the everyday activities that require a strong core were easier to do. I could actually feel that the strength was coming from my core and not from my lower back. I truly believe that my body learned to shift the need for strength from my lower back to my core, which of course did away with those occasional lower back issues that I had learned to accept as part of life. My wife and I are long time kayakers and the first time that I went kayaking about 3 months after starting the Get Fit NH program, I noticed that my stronger and more disciplined core made kayaking easier and more enjoyable. 

What are your goals? To continue participating in this well thought out and disciplined workout for as long as we are in the Concord area.

What have you accomplished so far? I feel that I have added a high level of cardiovascular fitness to my life, something that I was missing. I have always worked to keep my strength up but I did not pay attention to my cardiovascular fitness and my core strength. Get Fit NH has such a well rounded approach to working out along with the dietary classes and guidance that they also make available.

What is your favorite part of Get Fit NH? The whole Get Fit NH experience is my favorite part. As I mentioned previously, I enjoy the varied workouts, the instructors and the other participants very much. Add to that, the number of time slots available to work out, the discipline and timing used by the instructors during the entire workout session, and the cleanliness of the facility make the entire Get Fit NH experience my favorite part.

Eric Hastings”

 

Keep up the fantastic work and effort!

-Coach Adam

This Just In: Watching TV More Leads To Less Reading

-Those who don't read barely have an advantage over those who can't- - Verne HarnishI love to read. There are some really smart people out there, and you won’t find many of them with your butt plopped on the couch in front of the TV. I hear often “I don’t have time to read” from people who just finished telling me about the last nine episodes of House Hunters. Word.

Here’s some suggestions:

Negative self-talk is not harmless, it is not humility, it is not anything less than poison for the soul. Greg Woods tell us why If You Want To Get Better, You Must Think Better

There are worse role models for active aging than this guy.

Jayne passed this article onto me, and it should make us think twice about “settled science”.

I really, genuinely, truly don’t obsess over becoming a millionaire, but these are some good traits to possess, regardless.

And finally for today, this article on nutrition for ahem, maturing athletes (that’s you), reveals why digestion is so important as we get older.

Happy Reading!

Coach Dean

And The Answer Is……

chriswardThis morning’s question was “Why?”, as in “Why do you train at Get Fit NH?

“For myself, my family and for my community. Thank you for making a difference in my life. Have a great day” – Chris 5am.

Chris has a pretty fantastic reason. How about you? Why do you train each day? As I asked this at each training time, I heard many different responses.

  • Health
  • Fitness
  • Family
  • Its Fun
  • I like it
  • Its my habit
  • This is where I want to be
  • To move
  • To be more flexible
  • To be stronger
  • To not have another knee replaced
  • To age gracefully
  • This is my family

So many reasons why.

Nancy-skydiving-300x225.jpgMy Why?

I want to be able to sky dive at age 93. I didn’t particularly care for skydiving the first time, but if my grandkids ask, “Hey GiGi, do you want to go skydiving with us?”, I will have a choice.

Its my Why? It gets me up in the morning. It reminds me to always move. It’s because I love my grandchildren. But more importantly it is because I love myself enough to give myself a choice.

How about you?

Coach Nancy

We All Need A Coach – Even Us Coaches!

Recently, I had myself a little pity party because of some pain I had been dealing with. It was bad. It was downright embarrassing, actually. I skipped training, drank a glass of wine and ate like crap. Guess how I felt the day after? The exact same – go figure. Not only was I still in just as much pain, I also felt regret for skipping training and eating like crap. Maybe you think your coaches are these super humans who never get down on themselves and never make bad choices and never get hurt, but that’s so far from the truth. I will speak for myself here – I am human (and I am pretty sure my fellow coaches are too!). I need help and more importantly I NEED A COACH! Guess who came to my rescue when I was down on myself?

Coach Dean. Yep. That’s right. Your coach is my coach. He needs a coach, I need a coach, we all need a coach.

I want to come to your rescue, too. We all throw ourselves a little pity party now and then. It is important that you let someone rescue you. Don’t build on your pity party. Don’t use pain as an excuse to make bad choices. You know and I know that skipping training and poor nutrition don’t lead to a pain free life or a happy life.

Let’s keep making it happen. Together we will keep training smarter and eating better 🙂
Coach Meagan

My New Shoes

Cara is one of our shining superstars in Epsom and here she tells you a little bit about her journey with us:

“Shoes. Many women get excited about new shoes! There are shoes for different outfits! Boots…high heels…sandals…the list goes on! We talk and laugh about shoe addictions! I remember some of my favorite shoes which represent moments in time. Some of my favorites my shoeswere my shoes I wore on my wedding day…and shoes I wore at my college graduation…I LOVED those shoes. My babies first shoes. Some represent memories, milestones, and emotions tied to special events in our lives. Since those mile stones some very special shoes found their way in my life. The shoes I bought when I began to take my health seriously. They are just an average pair of sneakers but represent so much more to me.
Looking back , my journey began after 2010 when I had reached my highest weight ever close to 300 pounds. Take a good look at that picture, it’s not pretty. Today I’m over 100 pounds down . I started with Get Fit NH July 2013 after spending a year trying to move more, walk and build a foundation so I could even get into a gym without dying. I didn’t buy any new shoes for that. I just thought I would try . The workouts absolutely leveled me to dust each day. I hurt a lot and it was difficult to move both in and out of the gym. I was sore for weeks.
It was the coacheme before 2010s and my classmates cheering me on that kept me from walking out. About 3 months in I decided my old falling apart shoes were not cutting it and bought some new shoes. They represented hope and the possibility of reaching my next goal. They gave me strength and energy to power through to the end of those last seconds of each part of the workout. They held me up, and got me step by step to each goal I set.

Although I was attached to those shoes, I recently retired them to the basement into the pile of yard work/camping/other shoes. They have lost their tread, shape, and are more like a sock now and an old best friend. They will still be there if I need them, but they have a new purpose now.

I have new shoes now. They are bright pink and happy, light and springy. They hang on to my feet so I can keep working hard. I have separate shoes for the gym , shoes for hiking, and shoes for runningme today 2016. All 3 are my favorite new shoes. These shoes are all about that what I once thought was impossible, is now possible. They are about where I am going next, the mountains I have yet to climb, and the miles to run and walk…and to keep pushing forward. I would and could give away every other shoe in my life to have just the ones I need to move in …to continue to keep moving forward in my steps to a healthier me.

Cara”

Keep up the great work, Cara!

-Coach Nancy

Sizzlin’ Summer Slimdown 2016 Is Here!

The Sizzlin' Summer Slimdown Countdown Is On!

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Don't Delay. Register Today!

What Is Sizzlin' Summer Slimdown?

S3 is our annual "Summer Is Coming" transformation contest. This is a great opportunity to focus in, stay accountable and get some work done. We have done different kinds of S3 challenges over the years and what we have is learned is that we work better on a team. Last year we had record breaking results and a fantastic celebration at the end. We plan to break last year's records and have an ever bigger celebration!

Here's What You Get

Before I go any further I want to whet your appetite, so here's a rundown of what you get when you signup:

Exclusive Downloadable Sizzlin' Summer Slimdown Handbook (.pdf), which includes:

  • Super Simple Daily Meal Plan
  • Sample Weekly Meal Plan
  • Meal Plan Templates
  • Grocery List
  • Breakfast, Lunch and Dinner recipes
  • Super Shake Guide
  • Plant-Based recipe guide

6 weeks of nutrition accountability, education and coaching using Habit Catalyst

6 weeks of Private Facebook support

6 weeks of access to FitClients.com, our new Goal Setting and Tracking app.

How Much For All This Awesomeness You Ask?​

Only $39 for Get Fit NH Clients!​

Not a current Get Fit NH Client?

We got you covered!

For the first time ever we are offering two options for non-clients to play - sweet!

Option #2: Friends and Family $77

You get all the same great support, accountability and tools that our clients are using, plus you get to experience all that Get Fit NH Awsomeness for a crazy low price!

Option #3: 6-Weeks Training  for $367

We are opening up two of our training times* in our Concord location so you can experience Get Fit NH's award winning Smart Group Training during the contest! You will receive all the care and attention our training clients receive, as well as all the great S3 tools.

S3 + Training = Awesome Results!

*7:25am and 6:45pm training times only

Here's How It Works (Please read and follow carefully)

This year is the S3 Buddy Challenge. You will need to find a partner, but if you don't have one, don't worry! THIS IS IMPORTANT EITHER WAY: After you register you will receive an email with a link to the "Team" form. Just type in "need a partner" when you fill out that form and we will find you someone to buddy up with. If you do have a partner then you will fill in their name and your team name. (Best one I have heard already is "Thelma and Louise")  This contest is all about teamwork, lifting each other up and helping each other out. You can only win the contest if both partners give it all they got!

This years contest Tools

Habit Catalyst

Habit Catalyst is our nutrition education and accountability tool. Every day you will receive an email asking you if you completed your habit for yesterday, along with a lesson to help you build those great nutrition habits. Around 50% of the scoring for the contest will depend on you checking in daily and get the habits done. You can go back and read the lessons at any time, but you cannot go back to check of your habit.

Fit3D

Fit3D is an innovative 3D body scanner that captures a 3D, 360° image of the human body and extracts the most commonly used measurements tracked for fitness progress, all with just a 40 second scan. You will be using Fit3D three times during the contest to measure your waist and hips; once before the contest, once at the mid-point, and at the end. The more you lose off your waist and hips, the more points you score!

Fit Clients

FIt Clients is our brand new Outcome Goal and Accountability tool. You simply enter in your goal (Lose 10 pounds, lose 2 inches off my waist and hips) and a time frame to reach that goal, and Fit Clients prompts you to enter your measurements on a weekly basis. It then will show you if you are on/off track. Super Motivational!

how does my Team Win?

Scoring Habit Points

You earn points for your team based on your percentage of daily habit tracking compliance using Habit Catalyst. Each team members score will be calculated, and then the team will be awarded the average. Here's the scale:

  • 90% or greater compliance = 100 points
  • 80 - 89% = 80 points
  • ​70 - 79% = 70 points
  • ​60 - 69% = 60 points
  • 50 - 59% = 50 points
  • <50% = 0 points

Here's an example:

Bruce achieves a compliance score of 92%  = 100 points
Wayne achieves a compliance score of 78% = 70 points
The team would score the average = 85 points​

Scoring Results Points

This one is really simple. You earn 10 points for each % average that you lose off your waist and hips. Each team members score will be calculated and added to the team total.

Here's an example:

Bruce loses 4% off his waist and Wayne loses 6%. The average is 5%, so the team earns 50 points.

Bruce loses 3.5% off his hips and Wayne loses 1%, so the average would be 2.25%, or 22.5 points.

The team total "Results Points" would be 77.5 - easy peasy!​


Bonus Points

Your team will earn and additional 10 points each by completing the mid-contest Fit3D scan by May 21st. Those 20 points could be huge, so don't miss them!


So what would "Team Batman's" Final Score be: 85 habit points + 77.5 results points + 20 bonus points = 177.5 total points. Can you beat that? 🙂


Ummm, I think you forgot something...

I did? What's that?

Oh, you want to know what the prizes are? Good call!

This year we are getting down to brass tacks and doing a cash prize based on the number of entries we have in this years contest. 50% of all entry fees will go to the prize, to be split between the winning team. That's right - it's WINNER TAKE ALL. The remaining 50% is put toward the expenses of running the contest, the PAH-TAY, that kind of stuff.

How's this for some motivation? If we had done a cash prize last year EACH member of the winning duo would have taken home over $1000. Cha-Ching!!!

Key Dates To Remember:

  • Monday April 11th:    Sign ups open
  • Wednesday April 27th:   Sign up cutoff
  • Saturday April 30th @ 9:00 AM:  Kickoff meeting, First scan due, and Meals Made Easy workshop at Get Fit NH Concord
  • Monday May 2nd:   S3 begins
  • Saturday May 21st:   Halfway scans due. We will be open 8-10 AM. You can also do them during regular hours anytime that week. Count for 10 points per teammate.
  • Saturday June 11th:   S3 ends and we are open 8-10 AM to get final scans done
  • Tuesday June 14th:   Last scan due by 7:45 PM
  • Saturday June 18th:   Reveal Party @ 10:00 AM in Concord

Registration Is Over - Let's Get Ready To Roll!

March Madness Epsom Style

March Madness isn’t just for Basketball

photo-145During the month of March we turned up the action in Get Fit NH Concord and Epsom. Things were hopping and a bit crazy. For the first time ever Concord had a challenge completely different from Epsom.

In Epsom each training time battled against all other training times in a sled push challenge. While we had some veterans push the 135 – pound sled, others pushed for the very first time. What a great feeling to drive that much weight down the length of the gym and back. For each lap they earned points for their team. As a coach there isn’t a better feeling than seeing huge numbers rack up as the month went on. There were numbers from 2,565 pounds to 76,275 pounds pushed through the whole month. Dan from the 6:15 training time pushed the most with 565 laps during the whole month. The prize? Take home dinner cooked by Coach Nancy. Team 6pm won this challenge with a total of 1928 laps pushed and a whopping total of 259,200 pounds pushed in March. With that number they would have pushed 43,200 elephants back and forth in the gym. Now that is Madness.

Congratulations to all. And enjoy your dinner 6 pm!

I Hit a Plateau, What Do I Do?

Has this happened to you? You were getting results steadily for months and then all of a sudden you are at a standstill? Scale isn’t moving, bodyfat won’t budge, FIT3D scans looks pretty much the same?

First of all, congratulations. Hitting a plateau reveals that you have successfully made a change. Your new habits have taken you in the direction you were trying to go – score! So, now what? You still aren’t exactly where you want to be, so what is something else you can work on adopting as part of your day to day routine?

•    You already stick to the 90/10 rule.
•    You are training consistently (2-4x each week as recommended by your coach)
•    You’re drinking at least 64 oz of water each day
•    You take a multi vitamin
•    You take your fish oil

If you have those things down and you have hit your plateau, then it doesn’t hurt to do a period of focused nutrition. Luckily, we are always rolling a 21-day Jumpstart, so your opportunity is always there. The Jumpstart isn’t just a one and done challenge. It is something you will benefit from doing 3-4 times a year. Nutrition is a skill. You can always work on mastering your skill. There is always room to improve and learn something new.

Let me give you an example of a real Get Fit NH student. She gave me permission to share her story with you all. In May 2015, we had our annual Sizzling Summer Slimdown (S3) challenge. During the challenge, this student did so well! She was 100% compliant and lost 16 pounds. After the challenge was complete, I challenged her to lose a certain bodyfat percentage by September. She did monthly bodyfat scans and each month her bodyfat dropped a little more. In September, she didn’t meet that goal, but she didn’t give up there. She was disappointed, but she kept moving forward. She stuck to her 90/10 rule which was a new habit and we added a water goal. She nailed the water goal and each month she came in and measured less than the month before. Fast forward 10 months later. This student is STILL holding on strong to her habits. Since May, she is down 35 pounds and 10% bodyfat! At her last appointment, we discovered she hit her plateau. Her bodyfat for the first time in 10 months stayed the same and her weight for the first time in 10 months didn’t budge. She was disappointed, but that is nothing to be upset about.

There are many ways for you to climb over your plateau. The 21-day Jumpstart is a good starting point. The next step may just be to take a focused nutrition course with Coach Nancy. She offers a 10-week nutrition course, Essential Nutrition. While the Jumpstart tells you WHAT to eat, Essential Nutrition teaches you HOW to eat.

I know all of you came here to make it happen. When you are healthier, you are automagically happier and THAT is our mission!

Make it Happen!
Coach Meagan