Get Fit Games are Coming Up

We’re springing into summer with our quarterly Get Fit Games! On Saturday May 16, 2015 we will host a series of competitive events at our Concord location. There are 7 different parts to this event and they include:

1.) 3 repetition maximum Deadlift

2.) Front Plank for time

3.) 4 minute Push Up challenge (from the floor or incline)

4.) Vertical Jump

5.) Long Jump

6.) Chin ups/inverted row

7.) 1000 M Ski Erg Sprint

If there is a piece of this puzzle that you are currently unable to participate in due to an injury then we would encourage you to STILL participate, but skip that part. This is a FANTASTIC event to measure progress. Everyone has a little competitiveness in their heart so come on out and show us what you’ve got!

If you have been to Get Fit Games before then you know it is time to get back in here and see where you have gotten better! If you have never been before then mark your calendar! You don’t want to miss out on an opportunity to measure your greatness!

When: Saturday May 16, 2015

Where:  Get Fit NH Concord

When: 8 AM

Make it happen!!!

Coach Meagan

S3 V.I.P. What You Need To Know

The excitement is building as S3 V.I.P. get closer – just 10 days to go. If you are not in yet, you are missing a lot!

Is it Diet and Exercise or Exercise and Diet? As Coach Nancy reminds us, good nutrition and regular intense exercise are like the wheels on your bicycle – You have to have both if you really want to make progress. The good news is when you train at Get Fit NH you already have the exercise portion, so as you have figured out by now, S3 V.I.P. is going to be focused on “the other wheel” – getting your nutrition in a place to supports health and fat loss.

Step 1: It starts with our Custom Nutrition Guide, created especially for Get Fit NH by our friends over at Whole9. Read about why we chose Whole9 for our introductory nutrition coaching by clicking here. The only way to get your hands on one of these is to attend a Whole9 seminar, and we have added one just for S3 V.I.P. next Saturday, May 2 at Get Fit NH Concord. Be sure to talk to your coach about getting there.

Step 2: It’s not enough to know what to eat. In fact I bet you probably have a really good idea of that right now. The important thing isn’t just knowing what to do, it’s actually doing it. And that’s where the Success Checklist comes into play. While it’s up to your coach how they choose to have you track, we are all going to be tracking at least the things on this card. There are hard copies in the gym, and you can also download the checklist in either .pdf or Excel format.

If these habits look familiar, that’s because they should! Principles of good nutrition do not change. Not everybody is going to (or has to) eat the same foods, in the same amounts at the same time. However there are principles of good nutrition that apply to everyone. Eating for health and leanness is a skill, and developing skill takes practice. The Success Checklist is where you measure how practice is going.

S3 V.I.P. 7 Habits

1. Did I plan and/or prepare every meal I ate today?
2. Did I eat vegetables every time I ate today?
3. Did I eat lean, complete protein every time I ate today?
4. Did I eat healthy fats every time I ate today?
5. Did I drink only zero sugar beverages today? (Exception: post-training)
6. Did I avoid all added sugars when I ate today?
7. Did I eat/drink complete lean protein within 1 hour after resistance training today? (n/a = not training day)

Now you may be looking at that and thinking “I don’t even know where to begin! What’s a healthy fat? Lean, complete protein? Vegetables? Never heard of them! :)”

GOOD NEWS!  That is where the Whole9 Nutrition Guide and your Team Coach comes in to play. Those two incredible resources will help you get and stay on track.

Speaking of on track, here’s a handy calendar to help you remember important dates and checkpoints. Let’s get ready to roll!

Coach Dean

The 3 Smith’s Hit the Spotlight

Mike and Sarah Smith have been a part of the 6:15 Get Fit NH family for almost a year. I remember sitting down with them right after their trial and they were asking about what happens with training if they got pregnant. I am so happy for them as they reach their final days of pregnancy and prepare to open up the doors to parenthood! Sarah has inspired and amazed so many of her peers, because she has remained dedicated to her training throughout her pregnancy. Their positive energy and great attitude is contagious. We are so lucky to have them and I look forward to sharing their story with you! Here is what Mike and Sarah have to say! 

“We came to Get Fit  NH because we both agreed it was time to turn the page and start a healthier lifestyle, so the first step was become more active. We had heard great things about Get Fit NH, so we decided to check it out. It didn’t take us long to determine that Get Fit NH was where we wanted to start our journey. We were impressed with the facility and their knowledgeable staff, but what was even more impressive was how they took the time to understand our goals and physical challenges to better help us succeed. Their dedication and motivation to help us achieve our goals has been incredible since day 1. 

Since training at Get Fit NH we both are feeling more confident, stronger, and just overall healthier since we started at Get Fit NH. Mike’s lingering sport injuries from high school and college are improving, and he’s feeling better and better each week. Sarah experienced a HUGE change since well…she’s PREGNANT!!! We are expecting our first child in early May and we couldn’t be more excited. The Get Fit Team has been incredible throughout her pregnancy. They educated us on the proper nutrition, guided her with the appropriate exercise, and customized her work-outs each day which has really helped her manage the physical difficulties of being pregnant. In fact, Sarah continues to attend classes and plans to continue up until the final days! 

We’ve learned a lot since we started at Get Fit NH. One of the most important things we’ve learned is the importance of nutrition. The Get Fit Team does a great job of educating you on proper nutrition and the importance of eating the right foods to achieve the best results, which was something we lacked prior to starting at Get Fit NH. We still have a long way to go, especially when dealing with the challenges of food dislikes and cravings while being pregnant, but we’re on the right path with the help of the Get Fit NH Team. 

I’m not sure why anyone would choose not to train at Get Fit (seriously, this is not a sell).  We tried so many different ways to get a workout routine going but nothing stuck.  How boring to hop on an elliptical in front of a TV or pop in a workout DVD when you can have certified personal trainers putting together workout plans for you, showing you how to do the movements so you don’t get injured, modifying the movements to build up your strength to progress to the next benchmark, and someone to motivate you to succeed even if you are having a challenging week.  In two months we will have been training at Get Fit for a year together and have no plans to stop.  I feel like Get Fit is a family that trains together, motivates and supports each-other, celebrates accomplishments and promotes a much healthier state of life than we were living before we joined.  Previous workout routine attempts were short lived

**special question** How has training pregnant affected you and your pregnancy?

The plan was to get in great shape before I got pregnant, since I was overweight, so my pregnancy would be easier on my body.  However, since I had just started my journey at Get Fit 2 months prior to getting pregnant, I didn’t fully get enough time to accomplish that goal.  I will say it’s been challenging, to say the least, training through 18 weeks of all day sickness, weird pregnancy ailments / necessary training modifications and sleepless nights but I have done my best to make it in.  After a while I started to see a pattern; the days I didn’t make it in, I felt worse.  Everything hurt more, I was more tired and just all around lacking in energy.  So I made a decision to come to training no matter what.  I am 38 weeks in my third trimester, large with baby belly, and attending more classes than I did in my first and second trimesters and it’s been great!  Granted I cannot do as much and must carefully pay attention to my heart rate monitor so I don’t train too hard for baby or I, all things considered, training throughout my pregnancy has been the best decision I have made.  I am really excited to come back to training after I have the baby and continue my mission to get into great shape.  I can’t wait to train with baby number 2, hopefully in much better shape than the first time around and see how much easier of a time I might have with my body starting off in a much healthier state.”

As you can see there are no excuses here! Their mind is in the right place and they’re already focused on getting back into their training routine after Baby Smith comes. We can’t wait to learn if Baby Smith is a boy or a girl! Just over a week before baby is scheduled to make an appearance! Oh and Mike made the brilliant choice of choosing Team Meagan for our S3 V.I.P challenge so there is no doubt they will continue to do great things!

Keep making it happen,

Coach Meagan

Popular gym voted Best of the Best in New Hampshire for the third year running

“Get Fit NH” proves once again that their name is a good fit

PRLog – April 22, 2015 – CONCORD, N.H. — This spring, Get Fit NH, which has locations in both Concord and Epsom, continued its award winning streak by once again being voted “Best of the Best” gym in all of New Hampshire. This makes three “Best of the Best” nods in a row for the popular gym, known for its unique high quality group training format.

For the last 6 Years, Hippo Press voters have honored Get Fit NH as a “Best Of” in the Best Gym category. By going through a rigorous process, recently the facility became one of only two gyms in the country to have earned Smart Group Training (SGT) certification. The hallmark of SGT is the Functional Movement Screen which allows personalization of each routine within a group setting to maximize clients’ results. Get Fit NH offers their clients the latest state of the art fitness technology such as BioForce HRV heart rate variability testing, which monitors readiness for exercise, ultrasound body fat assessment, Whole 9 nutrition coaching, and their latest addition, MyZone technology, which allows coaches and clients to monitor clients’ degree of effort while training. Get Fit NH asks each new student to come in for a 2 week free trial before joining. These two weeks allow them the best chance to see for themselves what a difference the coaching, the camaraderie, and the physical training will make for them.

Get Fit NH Coach Nancy Carlson also continued her award winning ways, bringing home the “Best of the Best” Fitness Instructor honors for the fourth time since 2010. “The trainers at Get Fit NH work hard and take great pride in what we do for our clients. We never stop learning and finding new ways to get better every day. We feel we offer the smartest and best training available so this award is especially gratifying to us,” said Nancy.

The success of Get Fit NH is due to their continuous drive to do what it takes to make their clients better. To this end they offer professional group fitness training, nutrition coaching, and seminars at two locations in Concord and Epsom. See their website, www.getfitnh.com or call 344-2651 today to make it happen for you.

We Have a Family Member in Need!

Who remembers Coach CJ? He was one of the Get Fit NH originals and then moved on to further his career with Dr. Brett Coapland at Performance Health. For those of you who have been coached by him you know that this guys knows his stuff! He is super smart and incredibly athletic, which is why his recent medical condition has taken us back quite a bit. To read more on CJ’s current condition or donate please click here

We want to do everything we can to help CJ and his family so here’s the challenge! We are picking only exercises the start the letters C or J (Chins, Chripees,Cross-Countries, Jumping Jacks, Jumping Chins, Jump rope…you get it! We are setting out the challenge board where you can challenge anyone in any training time to an exercise for a given amount of time and if they do it you will donate X amount of dollars. Once they complete their challenge they will cross it off the board and you can add your donation to our envelope. You can also challenge coaches too! I hear Coach Adam loves a challenge to do chirpees for  5 minutes.,,,he told me!

Are we ready to raise some money for our buddy, CJ? We’ll run this challenge through May 8th!

S3 V.I.P Transformation Contest is HERE!

We know a lot of you have been itching for our annual spring into summer transformation contest. You may be looking for something to get you back on track, something to help you shed some bodyfat or something to get you fitting comfortably and feeling great in your summer attire. Whatever your reason- we have your answer right here! Sizzling Summer Slimdown (S3) V.I.P. 

We have done a version of S3 for years. We are always impressed with those who hold on to the end and there is no doubt that those who hold on the whole time get results every time. Here is the thing-  some of us get distracted easily and because of that we are going to shake things up a little this time.

Here is how S3 V.I.P works. We are going to have 5 teams- Team Dean, Team Nancy, Team Erin. Team Meagan and Team Adam. If you sign up fast enough you will get to pick which team you want to be on. This is only guaranteed to the first 10 students for each coach- so don’t delay! Once you select a coach you will need to get your body composition taken. Initial body composition/weigh in, half-way weigh in, and final body composition/weigh in are due by specific dates (specified below). Failure to do so by given dates will result in disqualification from your team! Why are we doing a half-way weigh-in? Great question! To make sure you are on track!

So what is the point of a transformation contest like this? This takes accountability to a whole new level. You are now accountable to yourself, your coach, and your team. You want to lose fat, build muscle, look and feel great but you’re not sure where to start? This is your answer. You will have endless support from your teammates and coach. You will have real life numbers right in front of you motivating you to see results.

What do you get with S3 V.I.P? 

• Focused support and accountability from your team and your coach
• Your personal coach
• A team Facebook page to post questions, recipes, progress, struggles, pictures, and more!
• An S3 V.I.P exclusive cooking class Wednesday May 13th
• A red carpet (ok green carpet!) celebration at the end of the contest for ALL participants to reveal winning team and individual winners
• Overall Winning team gets custom team shirts made with their team name and any team quote they choose
• Individual winners get custom Get Fit NH jacket!

How do we win?

Team with most weight lost

Team with most body composition lost

Team with best training attendance

Team with least amount of disqualified teammates

Team with most MEPS (Concord only- doesn’t count toward overall winner)

Individual winners for most weight lost and most bodyfat lost!

Here’s the deal- we know you want results. As your coaches we are committed to getting you there, but we can’t do that without your dedication so this competition comes at a price and it comes with the rule of following through until the end!

Price: $39 for a 39 day challenge (after you fill out your payment info you will be redirected to a page where you will choose your coach)

Important dates!

Start Date Monday May 4th

Initial weigh in (Due NLT 5/4)

Initial body composition (Due NLT 5/4)

½ way point weigh in (Due NLT 5/22)

Final weigh in (Due NLT 6/12)

Final body composition (Due NLT 6/12)

End Date Friday June 12th

Make it Happen,

Coach Meagan

The Registration Deadline Has Passed – S3 Starts Monday May 4!

TFW Small Group Has a Spot – Apply Now!

Our large group (Smart Group Training) is as popular as ever, and is arguably the best program of it’s type that can be found anywhere. We continue to work hard to bring you the most effective fat-loss training through this format, and are looking forward to continuing to do so for a long time to come. And while Smart Group helps you lose fat, get lean, and look and feel great, we can only load you up so far.

One of the great benefits of TFW Small Group is the ability to get under the bar and up your horsepower. Some of y’all really enjoyed the barbell courses we offered, and this will allow you to do that more often. Foundational in this training will be the deadlift, squat, and bench press.

Another advantage of Small Group is that it is, well, small! We currently have 5 students in each training time (4:15 & 5:30) We are opening 1 spot for each training time. Keeping it small allows more personal attention from your coach and a laser focused environment.

TFW Small Group meets at Get Fit NH Concord on Monday and Thursdays at 4:15pm and 5:30pm, mirroring the times of our Smart Group Training. For training Tuesdays and Fridays you get to join back in with Smart Group – giving you the best of both worlds!

For current students the investment is only +$60 over your current contract, which is incredible for this specialized training.

There is no doubt that these 2 spots will fill up FAST so if you want in – do not wait to apply! And if you on edge and cannot decide whether this is the right move for you talk to your coach now and let Cara’s Story inspire you to try something new and step out of your comfort zone!

Make it happen,

Coach Meagan

Powerful Words from Cara to You

The other day we got a great note from one of our Epsom superstars. Cara is a Get Fit NH celebrity. Her story is featured on our newest brochures, because she is an inspiration and a direct reflection of what happens when you put the tools we offer to work. I can’t possibly say enough good things about this woman. I can only hope that her note that I am sharing with you lights a fire under you so that you too can be as successful as she has been.

“Pre Get Fit NH I was a “modifier.”   I would be “on a diet” every Monday through Wednesday and then it was just a little of this and a little of that. By Friday all bad habits were back in full force…to start again on Monday. I tried counting points, plans online, my own plan, and no plan.  The definition of insanity is doing the same things over and over and expecting a different result….and never getting them of course.

Cara Before

My fitness was the last thing on the list. I was the last thing on the list. If I joined a gym…I did the minimum possible …then just left after a short workout.  I didn’t really try the hard things. They hurt.

When I walked into Get Fit NH July of 2013…it was my last hope.  I was not far from 300 pounds. Really.

The first few days were so so hard. I could barely walk I was so sore, but I made it through the 2 week trial.

I started at 2 days a week. Then moved to 4. The weight started coming off about 6 to 7 pounds per month to reach a 100 pound weight loss. I’ve reached so many other goals because of that first step.

I have learned it’s okay to struggle with the moves, to shake and that getting fit is not going to be pain free. You have to really want it and go past your comfort zone to create real change.

I was thinking this week about the word “modify”. If we have a fitness and a nutrition program, and we are constantly modifying (other than for medical reasons of course) the moves, or we take the easy level of the training, are we improving? If we modify our nutrition…where does that line begin and end? Eventually we modify so far it is even a program? I may not be the most popular girl in the room for that one but, it’s true.

We have our coaches and ourselves to push us along to the next levels.  I also have accountability partners both at Get Fit and at home that keep me in check.

So…What if….we just try that next level up in class even if it’s hard? What if we add 5 pounds more, or go to the next spot on the chart? What if we hold that position just another 5 seconds? Yes it does matter.

What if….we look at the food program again for the first, second or 20th time? What if we really do the shopping, planning, and packing of the food each day? What if we just ….DID it?

Cara Today

Our behaviors can take time to change but they can be changed.  We have patterns but new ones can take their place.

What if ….you couldn’t fail? – Cara”

Pretty powerful, huh? I really don’t need to say anything else about this. If you want to lose fat, build muscle, look and feel great, but you aren’t doing it then you will not get results you desire. We all struggle with something, but sometimes it’s all about getting out of your own way and putting what is important to you above the struggle.  What if you just tried and watched what happened?

Make it happen,

Coach Meagan

The Heart of the Matter – The Indispensable 3

One of my mentors, Coach Martin Rooney of Training for Warriors, talked about a challenge that so many of us have.

He calls it “The TFW Expendable 3”.

The Expendable 3 are the three things, that when we get “busy”, we tend to leave out, or make expendable.

Here they are:

• Sleep
• Diet (good food choices)
• Exercise

I see it, I hear it all the time, and in fact if I don’t prioritize, I can even be susceptible to it.

“I’m busy, I don’t have time to exercise.”

“It’s so hard with my work schedule to eat right, I’m just too busy to prepare.”

“I can sleep when I die, I’m just too busy.”

“I’m busy, busy, busy.”

So sleep, diet and exercise become…expendable.

Facebook? That’s not expendable.

Game of Thrones? That’s not expendable.

Hmmm.

The simple truth is that we are a product of our priorities. We just need to own that, and understand what our expendables are. I mean it’s not like you are not eating at all, right?  It’s not like you only have 160 hours in the week and the rest of us have 168. It’s not like you don’t want to go to bed because your mattress is stuffed with porcupine quills, is it? 🙂

Look, this isn’t a value judgement or a morality play.

You are not a bad person if you have donuts and coffee for breakfast every day. And you are not a good person if you eat free range eggs with organic tea.

You like to unwind in front of the television? I get it.

Don’t feel like going to the gym? Been there.

The point is not to eat bread and water, sleep on a stone tablet, and have a cot in the corner of the gym.

I just want you to think.

Do I really want to lose fat, get lean, and look and feel great?

Or would all those things be nice if they just “happened”?

Take a few minutes to really think about the difference between those two. Here’s the thing. One of those is going to take effort, sacrifice, and growth. The other will leave you where you are at right now. Again, this is not a value judgement, just reality. I do not like seeing people drive themselves nuts chasing after the next thing (Yes, you walking into Get Fit NH might just be your “next thing”) and not being successful. I have been there. It weighs on your very soul, and just drags you down. The great news is you do not have to let it, it’s really your choice.

Instead of the “Expendable 3”, how about if you made those same three things the “Indispensable 3”?

The Get Fit NH Indispensable 3

•  7-9 hours of sleep
• Eating choices that support health
• 4 to 5 hours of exercise per week

Can you do that?

I can hear the murmuring already. Look, don’t tell me all the reasons you can’t do it. Spend that same effort on finding one small thing that you can do to make those a reality. It’s not going to happen overnight. What if it takes 3 years to achieve consistency in all those areas?

So what?

The time is going to pass anyway. You can be three years closer to your goals, or not. It’s really is up to you.

There is a new saying around here.

You Can Make A Wish or
You Can Make It Happen

One is easy, one is not.

One is a result of a fixed mindset, the other requires a growth mindset.

One leads to frustration, the other leads you to become the person you are meant to be.

Choose Wisely.

Coach Dean

Schedule Change May 21, 2015 – Rock N’ Race Night

Hey guys, just want to give you a heads up that the Get Fit NH Command Center has been in full swing and we have decided to get the full force of the family behind the Rock N’ Race to benefit the Payson Center for Cancer Care.

We are moving Thursday afternoon and evening classes in both locations to Wednesday, May 20th. There will be NO evening classes on Thursday. This affects:

4:00pm and 6:00pm Epsom

4:15, 5:30 and 6:45 Concord (Including TFW)

Wednesday evening will be the same training as Thursday morning, so please don’t come to both. I WILL kick you out! 🙂

We have some very personal reasons why we are taking this step that do not need to blasted all over the internet at this time, but if you have any questions please let me know.

Now that we have removed the potential conflict, will you join us? The Rock N’ Race is a perfect race for beginners and experienced alike. It’s a Run/Walk, there is music, fun and food all along the route – It really is a blast! It takes a lot to get me out on a run, so it’s gotta be good, right?

Don’t Delay. We need your help to have the best “Get Fit NH & Beat Cancer” team ever.

Thanks for your help. Look forward to seeing you there!

Coach Dean