Get Fit NH Games Coming Soon! Sign up now

It is that time again! On Saturday July 26th we will be hosting our quarterly Get Fit Games event. This will be hosted in Concord at 8 AM.

This is a great event for anyone who is interested in:

• Measuring and testing their strength and endurance
• Looking to set a gym record
• Looking to beat a gym record
• Looking to set a record for themselves
• Looking to set a record to beat next time
• Having fun on a Saturday morning and seeing what you are capable of!

This is event consists of 7 tests which include:

• Maximum Deadlift
• Push up/Incline Push up
• Front Plank
• Pull up/Inverted Row
• Vertical Jump
• Long Jump
• Ski Erg

If you have not done this before this is the perfect time to learn where you are at with your strength and endurance. This will help you in your daily training program. You will know where you are at physically and how much you are capable of. When we do this again in 3-5 months you will see where you have improved and have the knowledge to set specific goals. I highly encourage you to participate if you are looking to improve (which of course you are!)

If you have participated before it is time to get back in here and see how far you’ve come and maybe break some records along the way!

Space is limited to 25 students so sign up now!

See you there,

Coach Meagan

Who is in the spotlight this week?

Hi All,

Coach Meagan here. I have new and exciting news! For the next few weeks I am going to be putting some of you in the “spotlight”.  I hope you have already noticed, but in case you haven’t, at Get Fit NH we really pride ourselves on being a family. In our family we believe it is crucial to celebrate each other when they achieve something great. Which is why over the next few weeks I am going to be sharing some “Win Stories.”

Starting with The Bucknam’s!

The Bucknam’s have been apart of the Get Fit NH family for over two years. I have had the joy of not only watching their bodies change drastically, but also watch their training ability sky rocket. I am so proud to coach this family. The Bucknam family is the perfect example of how having a solid support system impacts great success.

Check out this note Linda wrote last week:

“Meagan,

I wanted to let you know that I thought today’s class was great and so glad to be back after our recovery week.

On another note,

I just wanted to say thank you for being such an amazing coach and motivator.  I had some doctor’s appointments over recovery and I am happy to say that I have lost weight, cholesterol is down 32 points, my sugar levels are great (I worry about these since my Mom is a diabetic) and all my other ultrasound and other tests came back negative.  My doctor was really happy with everything. I told him how I have been going to boot camp 4 days a week for 2 years now. 

If it was not for Get Fit NH and its wonderful and encouraging staff, I would still be going to Planet Fitness (boring) and not seeing any results.  But between the classes, detox, summer slim down challenges it makes things fun and easier to understand why I am doing what I do by attending classes at Get Fit NH.  I feel better, stronger and healthier.  I have also made some great friends at the gym.  I also love when I train with my husband and daughter.  I know that Lindsay wishes she could do it all year round but do to college and lacrosse it is impossible.  But I know once she graduates from college she will be joining me.  I also appreciate your support with Mark and his back issues and with trying to find ways to help him get better and stronger.

Thank you again for pushing me, you’re smiling face and energy.

See you on Thursday,

Linda”

I am so proud of Mark, Linda, and Lindsay. This is a family that does not let anything get in the way of their goals. They consistently make it to training 4 days a week and they have results to show they’ve been making it happen on the training floor and in the kitchen. Great job guys!

Keep making it happen,

Coach Meagan

P.S.: If you have a win to celebrate please share it with us!

Optimal Shoulder Health Seminar Series

We had a great response from our first Optimal Shoulder Health Workshop so we are excited to be following it up with a 6 week program designed to get you feeling great!

You will benefit from this seminar series if you:

-Have ever had shoulder pain

-Lack shoulder mobility

-Sit at a desk all day

-Want to maintain healthy shoulders and reduce the risk of injury

During the 6 weeks we will focus on posture, muscle imbalances and mobility of the shoulders. We will be utilizing our PostureZone tools to assess posture before and after the 6 weeks to measure progress. This is valuable information and training that you can’t afford not to take advantage of. Your body will thank you!

As we know the body is intricately designed and one part affects another. You may have neck or elbow pain that is originating from your shoulder complex. You will also learn how the cervical, thoracic and lumbar spine affects the way your shoulders function.

I look forward to having you join us as we look deeper into the shoulder and strive for Optimal Shoulder Health.

This Seminar Series Is Open To The Public, So Please Spread the Word!

See you soon,

Coach Erin

Optimal Shoulder Health Seminar Series
Date: Starts Wednesday July 16th, 2014
Time: 6:30pm to 7:30pm
Place: Get Fit NH Concord
Seminar Fee: $127.00

Did YOU S3? Here’s Some Superstars Who Did!

As we wrap up the 2014 Six Week Sprint into Summer (S3) Nutrition Challenge I feel it is absolutely necessary to congratulate some of your fellow teammates on their incredible success.For starters we need to congratulate the following students for faithfully turning in their nutrition card each week throughout the challenge:

• Katie Jordan
• Maura Carroll
• Kate Fox
• Carolyn Amrol
• Donna Weilnau
• Ronald Weilnau
• Kristen Wolfe
• Spencer Wilbur
• Bob Magan
• Sonia Cormier
• Lyn Roberts and
• Sara Withers – awesome job!

I am 100% confident that each of these students would agree that the habits we encourage our students to live by enhance results drastically. I can confidently say that because there is not one student on that list who did not lose multiple pounds. What are my famous words?

That’s right. You cannot and will not out train poor nutrition. Get all your wheels turning the same direction and you are going to be unstoppable.

I would like to take the time to individually recognize each of these champions for their outstanding achievements. These are real life people. Real people who train at the same facility as you. Real people who were provided the same tools as you. Real people who made it happen.

• Kristen Wolfe:  Kristen was prepared for results as soon as the S3 challenge began. She had her body composition test taken right at the beginning of S3 (June 3, 2014 to be exact) and again at the end of S3 (June 30, 2014 to be exact.) During the 6 week challenge Kristen averaged over 90% compliance. She admitted it was not easy, but maintained discipline because results were important to her. Kristen lost 8 pounds on the scale and after taking her body composition test we learned that every single pound lost was excess body fat! This is an incredible win. What do you think Kristen, is having discipline and self-control worth the way you feel today?

• Katie Jordan: This woman has been flying down the road to success since she stepped through our doors. She has soaked in every ounce of knowledge we’ve provided and has attended countless workshops to continue toward her goals (which I’m pretty sure involve Coach Erin being decked out in pink from head to toe, right?) Katie participated in the S3 challenge and lost 15.8 pounds. That is all while maintaining about 90% compliance.

• Carolyn Amrol: Carolyn has such a contagious and encouraging attitude. She averaged about 90% compliance over the past 6 weeks and lost 13.5 pounds. Carolyn works so hard in the gym to continue making great progress.

• Ronald and Donna Weilnau: I have so many positive things to say about this inspirational couple. I remember last September having a conversation with Donna as she took on one of the most elite races in NH, Reach the Beach. I remember her saying that she wished she could get Ronald to join Get Fit NH. I also remember Ronald picking her up from the race and being so proud of her accomplishment. We welcomed Ronald to the Get Fit NH family shortly after Donna’s huge accomplishment and he has made an absolutely remarkable change in his lifestyle. He has accomplished incredible weight loss, screened out of several functional movement screen bands, and has been an absolute inspiration to others. Together I am confident they will continue to make progress toward their goals. With the support of one another they have been unstoppable. Together they lost about 8 pounds during the S3 challenge

• Maura Carroll: Maura made great changes over the past 6 weeks. She has lost 5.8 pounds. Maura has such a positive and inspiring attitude. Her reception to coaching is absolutely admirable. She has been with the Get Fit NH family for 4 years and continues to seek improvement.

• Kate Fox: What can I say about Kate? Who doesn’t know Kate Fox? She is a Get Fit NH celebrity in so many ways. Not only has she referred half of our clientele, but she is also the owner and originator of Fox Fancy Pants. Kate is a huge inspiration to our 5 AM training time. She is dedicated, engaged, and her results have proved that she is dedicated to herself and her health.

• Spencer Wilbur: I was pleased to congratulate Spencer on his great success today and even more pleased to hear about how he was able to fit into his suit from 25 years ago a few weekends ago. Since training with Get Fit NH he has lost about 25 pounds and continued to work toward his goals losing 6 more pounds during our S3 challenge.

• Sara Withers: Sara has been apart of the Get Fit NH family for just over a month. She jumped on board for S3 right away and is already reaping the benefits. She said that she was upset when the scale did not go down as much as she wanted it to, but thanks to our trustee body fat system we learned that she lost 7 pounds in body fat! Which is a great win. Her immediate dedication to herself is inspiring. I see nothing but great success for Sara! She is no doubt a go getter.

• Sonia Cormier is a rock star. She just earned her Hall of Fame red shirt. For the past year Sonia has taken advantage of every challenge. Six Week Sprint to Summer was another focal point Sonia used to make sure she kept making necessary steps to reach her goal. While being faithful to training she also makes appointments to have her body composition tested and takes time to make goals every four months. I applaud her for using the tools Get Fit NH provides to make the most of her nutritional changes. Dedication and Consistency describe Sonia to a “T”. Her team at 6:15, the scale, and her body composition all reflect the hard work Sonia pours into herself.  (Coach Nancy) 

• Bob Magan was a bit hesitant to start the Six Week Sprint to Summer. Coach Sarah and I had to push him a bit but as always he takes the little push and turns it into a chance to shine. The S3 Scorecard from Bob was always waiting for me at 5am for me to review. He used the information on the scorecard to make daily changes. Bob used the high percentages as a pat on the back for work already accomplished while he used the lower percentages as his focus for the next week. I’m proud of Bob for his dedication to himself. He is making the changes one step at a time for himself but for those in his family as well. (Coach Nancy)

• Lyn Roberts stayed true to S3 all six weeks but she isn’t ready to stop yet. Each week Lyn not only turned in her scorecard but also her meal plan. She wanted to have accountability to get that portion done. When I asked Lyn what she was going to do about meal planning for the week now that Six Week Sprint to Summer was over she wrote me to say, “Its easier for me with a plan.  I tend to stay more disciplined with it.  Even though they have been hand-written, it wouldn’t be that hard to  do a computerized version and just fill in the blanks.  Will see what I can come up with.” I’m proud to say Lyn is going to keep on Making It Happen! (Coach Nancy)
  

These results are absolutely amazing. I am so proud of everyone who participated in this challenge. The results speak for themselves. 12 participants and 67.2 pounds lost- fantastic!

But even more important than what was lost is what was gained – new habits which will KEEP us moving toward losing fat, getting lean, and looking and feeling great.

It’s not too late to get your nutrition under control. Your coaches are here to help you anytime, any day. Don’t wait for the next challenge to be a winner!

Make it happen,

Coach Meagan

Declare Your Independence!

July 4th a great day in our nation. It’s a time where we as individuals celebrate our country achieving victory over tyranny.

It’s a time where we shout out “There are things worth fighting for!”.

I am so thankful for the courage and faith of those countryman back then.

Do you have that same courage? Do you need to make a statement that you can and will do (you name the action on your own)?

What about the opposition?

Can you do this task despite the opposition?

Back in 1776, the opposition was great. The odds were against those in this new land. Many said, “no way, don’t do it, play it safe, stay where you are”. But those men and ladies believed. They stood their ground and made a difference. They changed the course of their lives and that course is impacting you today.

Look at the statement you want to make. Is someone standing in your way? Are they shaking their head with doubt? Do you have the courage to look past them and push towards your goal?

Recently Cara, who by the way has lost 70 pounds in a year, said “Looking back it was actually harder to be overweight and unfit than to make the changes to make it happen.”

Take a few minutes to declare your independence.

Declare yourself free from excuses.

Declare you can and will make a difference in your life.

Declare so all can hear.

Declare it to others and then Make It Happen!

Coach Nancy

Are You A Priority?

What are some of your priorities?

• Family
• Friends
• Work
• School
• Church
• Finances

You see, all of the priorities on the list above are important to many of us. Don’t you think if you added yourself to that list you could more thoroughly enjoy the rest of those things?

I know you care about your family and you care about your friends. I understand how your job pays the bills and your passionate about success. All we ask is for you to add yourself, your goals, and your health to that list. If you add those to your list you will have even more time to appreciate and enjoy your other priorities. We get you for 2-4 hours a week. We pride ourselves on being sure we lead you to success.

When you lose fat and build muscle you’re going to feel good. Those three things are our top three priorities for each person that walks through the doors of Get Fit NH.

You are a product of your priorities. If you don’t add yourself and your health to that list you will find excuses. There is no time to wait. I challenge you to make a list of your priorities and put it somewhere you will see it. If your health isn’t on your list then use your current priorities as your why. It will remind you why you need to continue down the road toward the best version of yourself.

“I train to be a great mom/dad. So that I can be active with my children- so that I can be strong FOR my children”

“I train to set the example for my family and friends.”

“I train to save money on medical expenses.”

“I train to stay positive and full of energy.”

Make it Happen,

Coach Meagan

Are YOU a Summertime Priority?

We had a motivation tip last week that read,

“Needs – sleep, exercise, eat well. Plan your life around those things, not the other way around.”

As we enter the summer months those words are important to remember. Your body needs this treatment consistently, as in 12 months a year.  Please note- there is only one end date when it comes to training (and nutrition and sleep too!) and I think you know where I am headed with that. It is continuous. It is necessary to thrive.

Yes, summertime is when we take time off. We go away. We spend time with family and friends. We enjoy the weather. I get it! Believe me, I am no snow owl. When it’s warm out I gotta get outside. So where am I going with this??

You see, there is common thread going around in SOME gyms that shall remain unnamed – taking the summer off – but that is not the Get Fit NH way.

Is that acceptable? No, and let me tell you why

• For starters allow me to clarify…In my previous blog I spoke about the training floor being our classroom. Our classroom does not take summers off 😉 (Ok I figured I start with a lame joke….but now that I have your attention I’ll move on)

• Are you in a training program or do you have a gym membership? I hope that doesn’t sting too much, but let’s get real. Our goal is for you to be IN this training program. Like ALL IN. We have a purposeful plan for you 12 months out of the year (no, not 9-10 months- 12 months!)

• Our training is designed to progressively challenge you throughout the sessions. We have a specific training focus on Monday, Tuesday, Thursday, and Friday.

You cannot expect to train 9-10 months out of the year and expect to lose fat, build muscle, and feel good. Believe me when I say I understand how great it feels to get outside and walk or run, play golf, cycle, etc. but what you have to know and understand is that those active hobbies/sports are not training. You need your strength training. If you take 2 months off at a time you can expect to get hit with a major setback when you return.

Your coaches want to see you succeed. We want you to reach your goals. We want to get all your oars rowing in the same direction. It makes it nearly impossible to help you succeed if you are not here working toward success.

As Coach Dean said earlier this week, “If you want to change the way you look or the way you feel then you have to change something you’re doing to achieve it.”

Are you really going to spend 7 days per week at your lake house and not work for the entire summer? Does is make sense to turn your back and quit on how far you came just because you have 2 weeks of vacation scheduled this summer?

Think about these things. Set your priorities. If you want it only you can go get it. We’re here to encourage and educate along the way.

Don’t Just Wait For It.

Make it Happen,

Coach Meagan

Butter Spray vs. Real Butter

Rock Star Naomi recently posted this on the Six Week Sprint to Summer Facebook page. It was so good and so well explained and researched I wanted all of the Get Fit NH family to benefit from her work. I know you will be surprised by the conclusions she found.

“Excuse the long rant but I thought I’d share this. I was interested to know what was in this spray butter that we use (I stopped using it during the cleanse). As you know, it claims to be “0” Calorie and “0” Fat.

1.These are the ingredients in the “butter spray”: Water, Soybean Oil, Buttermilk, Salt, Soy Lecithin And Polyglycerol Esters Of Fatty Acids (Emulsifiers), Xanthan Gum, Potassium Sorbate And Sodium Benzoate (To Preserve Freshness), Lactic Acid (Acidulant), Artificial Flavor, Colored With Beta Carotene (Source Of Vitamin A), Vitamin A Palmitate.

2. Ignore the long list of preservatives (some of which are potential carcinogens) and emulsifiers and focus on the second and third: soybean oil and buttermilk. It doesn’t take a food scientist to realize there is fat in both of those ingredients.

3. ConAgra (owner of the Parkay brand) confirmed “ There are .8 calories in 1 spray and 4.0 calories in 5 sprays. Fat content is .085grams in 1 spray, .4grams in 5 sprays” That means that in the entire bottle there are 813 total calories from 90 grams of fat.

4. Why it is they can list it as 0 calories? The FDA labeling law says that if there’s less than 1/2 gram of fat in a serving, a food can be labeled “Fat-Free.” The catch is, nobody regulates what the food companies refer to as a serving size.

5. Bottom line: A stick of butter has less calories (810) and the same amount of fat (91) than a bottle of this stuff. I’m stickin with natural oils: butter, ghee, peanut oil, avocado oil, coconut oil, olive oil. They are natural and contain no carcinogens.”

Based on the facts that Naomi dug up, what are you going to use in your kitchen?

Coach Nancy

A Work In Progress

Today is the beginning of week 5 of our “Six Week Sprint to Summer”. It’s time to turn your second set of cards in.

Have you been perfect?

No?

Well that’s a GOOD thing!

Because we are looking for progress, not perfection.

Coach Vince Gabriel put it this way “When you get half way up the mountain you can look at how far you have to go or you can focus on how far you have come.”

We humans can be such difficult creatures to get along with.

“I only lost 2 pounds of fat last month!!!” and frustration sets it.

I bet if you lose 24 pounds of fat this year you would be pretty happy about about it though. You will need a whole new wardrobe, and you know how much you love to shop.

Well you can’t lose the 24 without losing the 2.

So stop trying to be perfect all the time and be happy when you take that next step, when you make just a little more progress.

And if you haven’t started yet, what are you waiting for?

Progress not perfection.

Make It Happen,

Coach Dean

Secure Your Mask

If you’ve been on a plane, you’ve heard that famous safety announcement, preparing each passenger for potential danger.  When I was a teenager, a particular portion stood out to me:

In the event of a decompression, an oxygen mask will automatically appear in front of you…if you are travelling with a child or someone who requires assistance, secure your mask on first, and then assist the other person.

I was shocked.  How selfish is that?!  My parents trained me well and taught me the value of putting others’ needs before my own.  I thought to myself, “I’d rather die trying to help everyone else than to put on my mask before them!”

It wasn’t until a few years later, when that announcement came to my attention again, that I realized the significance of that notion.  If I have a desire to help others, I must have the physical, emotional, and spiritual strength to do so.  I simply cannot sustain a 100% selfless lifestyle because eventually, I’m going to burn out.

The notion of sacrificing something to help another person is sometimes a good quality with great results, while other times, the risk is too high.  For example, let’s talk about what I like to call, “mom guilt.”  Moms are great and they work hard (as do dads, I know!), but what I’ve found in the fitness industry is the unfortunate occurrence of moms who put their children before them so much that they suffer for it.  I’m going to be blunt here.  If you really love your child and want the best for him/her, you absolutely must do what it takes to stay healthy.  The time you invest in your health is time invested in their well being.

I know it can be tough to find the time for “X,” but if you don’t make the time, you’ll lose your time.

It’s ok to care for yourself; don’t ever forget that you are worth it!

So I encourage you to secure your mask on first, and then assist the other person.  It’s a win-win for both.

Make it Happen!
Coach Sarah