What Comes First – Pain or Moving Poorly?

“Are you moving poorly because you’re in pain? Or are you in pain because you are moving poorly?”  –Gray Cook

I think we can all agree that we, as human beings, are creatures of habit. Well, guess what – not only does that happen on a conscious, neurological level, but it also happens on an unconscious, anatomical level as well.

What does that mean? It means that not only do you go to the same coffee place every morning, have the same routine, use the same hair products, and often do the same things on the same nights of the week, you also bend over to pick up a piece of paper the same way, you sit at your desk the same way, and you drive the same way. After a while, those movements become engrained in you the same way. You go to the same barber for 15 years and, even if the last three times you went they butchered your hair, it’s more than likely you are going back a 4th time. If you have sat at your desk in the same position for 15 years – shoulders shrugged, hunched over your keyboard – most likely you will still sit like that in years 16 and 17 as well. Our ankles get bound up, either from years of sitting, or, for many women, from years in heels. Before you know it, every time you need to get something that falls on the floor, you either bend at the waist, stretching out those lower back muscles that aren’t supposed to be stretched, or you squat down coming onto your toes putting unnecessary compression on your knees.

Then one day you decide to make a change. You hear about Get Fit NH and you sign up. We bring you in and you have your initial assessment to check those movement patterns. All too often one of two things happens:
A) You don’t take the screen seriously, you push yourself and do patterns the screen showed you shouldn’t, and before we know it, you’re in a sling or can’t walk up or down stairs. Or,
B) You have one screen and don’t take it seriously, then when the option to rescreen presents itself, you blow it off.

Well, the above paragraph shows why this screen is so important. We use the screen to see how you move so that we can assess what we need to do to make sure you are exercising safely and effectively. More often than not, many of the injuries we see are not because “I just picked up too much weight when I squatted” or “Man, my arms just aren’t strong enough”. Instead, injuries happen because there is some type of restriction in that pattern. The body has become so used to doing a movement in a certain way that it starts to rely on muscle groups it shouldn’t rely on. In many cases, your body may rely on the wrong muscles more than the muscle groups it should be using. Guess what that leads too if not corrected? It leads to pain.

So which comes first – pain or moving poorly? Well, the pain has to come from somewhere. Unless there is an outside factor such as disease or severe injury, that pain is born out of improper motor patterns. Joints don’t just spontaneously combust and start to hurt randomly one morning. So take these screens seriously. Find the time to get rescreened and listen to the results. Often the root of our problems is not the pain itself, but what causes the pain in the first place.

Make it happen!
Coach Adam

Another Spotlight! This One is Shining on…

Molly Crisman!

On to my second spotlight – it is a pleasure to write about another extremely hardworking student. Molly has taken the program by storm and pushed herself to get better. Every time she is in the room, she is always pushing herself and getting as much as she can every single session. In my opinion, it is not only those who have achieved their goal, but also those who are well on the way that deserve to be applauded. It’s one thing to say you want to do something, get healthier, lose fat, gain muscle, whatever it is you desire. It is another thing entirely to come in and work your butt off every single time to get there, which is exactly what Molly does. Here is Molly’s story in her own words:

“I first started with GFNH back in October 2015 after months of my dad trying to convince me to join. With commuting to work 4+ hours a day, I always had an excuse as to why I could never join. Once I changed to a job much closer in October (and after gaining 20+ pounds), I knew it was time for me to make my health a priority. I also had the added pressure that my wedding was right around the corner, and my dress had become a little snug (a bride’s worst nightmare!). My dad has always spoken so highly of the Get Fit NH team that I figured I’d give it a shot!
 
My first few classes at GFNH were rough. I was extremely out of shape, always sore, and could barely complete the one hour workout. What has really helped me (and continues to help), is always having my dad there to keep me accountable. We motivate each other to push past our comfort zones. The coaches at GFNH have also been instrumental to my success. Each coach took the time to get to know me and continues to encourage me day in and day out. For me, the accountability of my dad and the coaches is what keeps me coming to class each day.
 
After the first few weeks of being sore (I never knew how sore I could get!), I saw some major changes in myself, both physically and mentally. I felt stronger, leaner, and my stamina had dramatically increased. I was sleeping much better and would wake up with a lot more energy. How awesome is that? Those small changes were a huge motivation to keep going.
 
After 5 months I can honestly say that working out at GFNH has been life changing. I have settled into a routine that has set me up for success. Don’t get me wrong, I definitely have days where all I want to do is sit on my couch and eat junk food, but the family environment at GFNH gives me the motivation to keep coming back. We all rely on each other for success. Here’s to hoping that dress fits me in June!”

I can tell you right now that with how hard Molly works every single training session, she will get there, no doubt.
-Coach Adam

It’s Not Too Late

We are quite a few weeks into the New Year now. At the start of a New Year, we are eager to change our ways and talk about how we are going to get better this year. How are those New Year’s resolutions working out for you? If you are still holding on strong, good for you! If your resolution is long lost, then don’t worry, you are not alone and it isn’t too late to change your ways. More good news – you don’t have to wait until next year to give it another go (phew!).

If you have successfully made the change of writing 2016 rather than 2015, then I am confident you are capable of making other small changes. At the start of a new year, most of us accidently write the wrong year, but over time it becomes second nature. That’s like any change. There will be some “oops” moments, but you fix it and you move on. No matter what your goal is, don’t let that oops moment ruin your day, your week, your month and definitely not your year. Making changes takes patience and it is a skill. Keep working at mastering that skill. We are here for you every step of the way.

Make it happen,
Coach Meagan

Coach Meagan Here: HELP!

We are LATE to the voting game!

The Hippo Press “Best Of” awards started February 1st, which means we only have 20 more days to cast our votes- yikes! We are requesting your vote in 2 categories.

Question #8 Best Gym: Get Fit NH Concord

Question #96 Best Fitness Instructor: Coach Nancy Carlson Get Fit NH Concord

The Hippo Press Best of awards is another way for us to get the word out to our fellow NH neighbors who want to start their journey too. There are over 100 different categories to vote for. The minimum requirement for your vote to count is 15!

Here’s another suggestion:
#99 Friendliest Dentist: Dr. Ray Orzechowski! We love our 5 AM dentist, and he really is friendly! Check out the other categories and give your suggestion:

Visit http://VoteGetFitNH.com To Vote and Share With Your Friends!

Thank you so much for helping us win 6 years in a row! Here’s to year 7!

Coach Meagan

Training for a cause is right around the corner!

On Saturday February 27th we will gather as a family at Get Fit NH Concord to have some weekend fun! Training will start at 9 AM sharp. We welcome you to bring your family, friends, and co-workers to come see what we are all about. Training for a cause is our quarterly fundraiser event. We get together, donate $10 to a great cause ($15 if you want a sweet custom Get Fit NH/OHT hat), sweat a little, laugh a lot, and have some fun.

Wondering what exactly you are donating to? Operation Hat Trick (OHT) is a New Hampshire based Veteran’s program who help support wounded Vets. This is different than Wounded Warrior Project, because all of the money raised stays right here in NH to help our very own heroes. To learn more about how their funds are disbursed you can check them out here

This program has our ongoing support as we hold active military and veterans near and dear to our hearts.
We look forward to seeing you there!

Date: Saturday, February 27, 2016
Time: 9 AM
Where: Get Fit NH Concord
Cost: $10 or $15 if you want to sport the hat

The Blueprint for Lasting Success

“This is how education works: you don’t sit down with a five-year-old and show them piles of books, assignments, and papers they are going to have to devour, finish, and deliver by the time they’re done. The five-year-old just ‘shows up’ and day by day the work gets done.” -Dan John

I read this quote and it is a great way of categorizing the “trying to do it all at once” idea which often doesn’t have real results. When we look at the quote above, it’s just another way to realize how much work may have to eventually be done, but that it doesn’t have to be done all at once.

Let’s fast forward this a few years and, for the sake of argument, say it’s your first year in college. You’re a freshman and you walk into your advisor’s office. Your advisor looks at you and says, “Good morning, welcome to the university” (it is your first day, after all, so pleasantries are being exchanged), after which she drops a booklet down on the counter. On the front, the booklet says “A Four-Year Degree in Two Semesters” with a picture of a group of smiling college students on the cover playing Frisbee out on the quad. You look at the booklet thinking “Wow, they look stoked, and I can get my degree in 2 semesters?!?! Sweeeeeeet”.

You open to the first page, and as you read you realize this isn’t some expedited curriculum, its four years of material that you are expected to finish in under a year. The first page lists all the books you would need to buy over your college career, but you need to pay for them all tomorrow since this is only one year. There’s a few thousand dollars right there. On the next page is a list of every assignment you will ever be assigned…let’s revise that, on the next 6 pages is a list of every assignment you will have. That’s followed by 4 pages of all the papers you will be assigned, then by another 3 pages of finals you have to take and senior research projects and papers you have to write. Its rounded out with 4 pages about what you have to do for graduation and oh by the way, the day after you graduate you begin a career in your field for the rest of your life. All while you have to find a way to squeeze out 100+ hours of internship. How many people are going to succeed on that system?

Now, let’s say that somehow you do finish in a year. Let’s say after burning four different candles at three ends for a year, you graduate. Do you think that the brain can really take in that much information in that short of a time period and be able to sort it and apply it rationally? Heck no.

Now apply that to your health. If you have bad joints, or you need to loose excess body fat, or you want to run a marathon, there is no “cheat code”. It is achieved by gradually learning how to change parts of your lifestyle that are not conducive to your goal, and amplifying the ones that are. Also, a progressing exercise regimen will help get you there. If you came in tomorrow and Coach Dean gave you every piece of information available to him or gave you 500 steps to be healthy the rest of your life, how successful do you think you would be? I know I wouldn’t be successful. That’s way too much information to apply at once.

Health and habits are something that have to be learned and applied over time. If you are 80 pounds overweight and you try to implement 25 habits or steps the first day, you probably aren’t going to be successful. It’s about building a habit, then once its ingrained, building another. Continually learning more and applying more over time. So don’t expect everything to click at once, don’t expect to be able to apply 15 life changes tomorrow. Just come in, exercise, work hard, and make those small incremental changes. That’s the blueprint for real long lasting success and health, not trying to lose 60 pounds in a week.

Make it Happen!
-Coach Adam

1986

Chernobyl, The Challenger, Iran-Contra, Mad Cow Disease, Rutan Voyager, The First Laptop, The Mir Space Station, Nintendo, Chuck Norris Action Figures, Thundercats, Top Gun, Crocodile Dundee, Platoon, Magnum PI, Dynasty, Hill Street Blues, The Bears crush the Patriots in the Super Bowl, Celtics win the NBA Championship, Bill Buckner boots the ball.

All those things made the headlines in 1986.

What didn’t make any headlines is that two 19 year olds got married on February 8, 1986.

30 years later I am still madly in love with my best friend.

The stories she could tell you about me strikes fear in my heart, and yet here we are.

The ups and downs, the joy and sorrow, the laughter and tears. I am sure any couple who is married 30 years has those.

But I am the luckiest man alive, because I got to experience all those with the woman who loves me unconditionally, who puts up with me no matter what, who not only tolerates all my flaws but covers over them with grace and dignity. What man could ask for more?

Who knows what the future holds? God has graced me with a wonderful marriage for 30 years. Statistics say there won’t be 30 more, because one or both of us won’t be here anymore. That is a sobering thought. How many days have I wasted by letting pride get in the way? How many times have I said or done hurtful things? More than I can bear to recall. I think anytime you have a chance to reflect it’s a good idea to do so. I can truly say that she is the glue that has held this thing together, who has reflected God’s love and grace, and without whom I would not be the man I am. I want to be better because she deserves it, I can’t imagine living without her. Married above my station? Biggest understatement ever.

Happy Anniversary Nancy Carlson

I love you, now and always.

Dean

Making Up For Lost Time

My family recently suffered a tragic loss. My grandfather died unexpectedly after complications of a car accident. He left behind his wife of 65 years, 7 children, 20+ grandchildren and 20+ great grandchildren. As I cried through his ceremony, I couldn’t help but think about the time I could have spent with him. The time I didn’t spend with him. All I could think about was lost time.

Time goes by fast. Life goes by fast. Are you living the way you want to live? Are you as active as you want to be, as healthy as you want to be, as happy as you want to be? Tomorrow is not promised, but time is not lost. You still have today. Today is the day you get back to training. Today is the day you plan your next meal and the next one and the one after that. Today is the day you start making up for lost time.

Today is not too late.

-Coach Meagan

Who Is Going to Win MARCH MADNESS, Get Fit NH Style?

February 29th we will kick off our first and very own version of March Madness. Whether you watch college basketball or not, you have most likely heard of March Madness. March Madness is college basketball’s crazy playoff tournament where the winner is the national champion. We have decided to give into the fever. So beginning the first week of March (the week of 2/29/16) teams will compete for ultimate bragging rights as well as some sweet CUSTOM T-Shirts (and did we mention bragging rights??)

CONCORD STUDENTS:

Here’s how it works! Every week two teams will go head to head, whichever team has the most MEPS by the end of the week will advance to the next round until only two teams remain. Additionally, running at the same time, will be a consolation bracket. If you do not make it out of the first round you can keep it going. If you don’t have a MYZONE, but you love March Madness and want to have some fun. Sounds like a perfect reason to take your training to the next level.

For this challenge we are selling the new MZ3 MYZONE belts for LESS than what we pay! That’s right- $60! If you have one of the older belts, those are great and work fabulous. The upgraded belts (MZ3) record activity in real time. So let’s say you are out skiing – if you have you belt on then your MEPS will update immediately rather than recording on your bean until the next time you return to the gym. Also you will be able to see your effort stream (meaning your tile) in real time rather than going back to see how you did.

Every Tuesday you can check out the team board to find out your result and which team you are taking on next.

So find your team members, get your team registered by filling out a team card located next to the MYZONE leader board, and start the smack talking! Registrations are due by February 23rd.

ATTENTION EPSOM STUDENTS! Did you think we forgot about you? WRONG! You guys have a special March Madness challenge too. It’s so special that Coach Nancy won’t even share with the rest of us what it is! If you want to know what it is then you gotta show up to training to hear her talk about it 🙂

Start Date: Monday February 29, 2016
End Date: Friday March 25, 2016
Cost: Just a little Blood, Sweat and Tears 🙂
Registration deadline: Tuesday February 23, 2016

Got a Young Athlete in the Family? – This Is For You!

Get Fit NH Athlete Academy is back and ready to take off, get your athlete signed up today!!!

Starting Saturday February 13th and running through May 21st we will be holding our Winter/Spring session of Athlete Academy. Whether your athlete is looking for some more in season work to help with mobility and flexibility to stay injury free or looking to increase strength and explosive ability leading into a spring or summer sport we are here to help.

It has been my distinct pleasure to run this Athlete Academy over the course of the last year working with some awesome kids. They have really enjoyed it and have gotten the most out of the program. I have thoroughly enjoyed coaching them and am excited to begin another semester this spring.

Training will be from 8:00am until 9:15am on Saturday mornings. Each athlete will have a program that is customized for their needs in addition to the Saturday training that they will do on their own. Examples would include an additional strength day, specific mobility work, or recovery training. Each athlete will have an online log as well as a private group the athlete, parents and coaches will have access to.

Space is limited, so please don’t delay getting in on the action.

Looking forward to it!
Coach Adam

GFNH Athlete Academy Winter/Spring Semester (13+)

Assessment: To be completed by Friday February 12th (New Athletes Only)
Dates: February 13th, 2016 – May 21st, 2016
Days: Saturday
Time: 8:00am – 9:15am
Place: Get Fit NH Concord
Tuition: $269

Please fill out the registration form below to hold your spot, and we will contact you shortly to complete the registration process.