Hold Yourself Accountable

Think about the first time you walked through the doors of Get Fit NH. When you came to us maybe you came with a goal to lose weight, feel better, look better, manage stress, or get strong. I want you to think about a few things:

• When is the last time you have assessed your goals?
• Have you set specific outcome goals for yourself?
• And if so, have you determined your behavior goals?

If you never write down your goals and develop a plan to make them happen you will not see results.  I may have a goal to lose 4 pounds in 4 weeks, but how am I going to get there? Can I just train 4 times per week then eat McDonalds on the way home from the gym? No.

• Outcome goal: I want to lose 4 pounds in 4 weeks.
• Behavior goals:
  • Train 4X per week for 4 weeks
  • Train as hard as I am able. Do each progression that I am able to do.
  • Turn in a weekly meal plan to my coach
  • Turn in a weekly food log to my coach
  • Email/Text pictures of my meals to my coach
  • Follow P.P.W.

Making your goals public is motivation to get it done. That’s why success sessions are so important. Your coaches know your ability and can push you when you need it on the training floor. If you have not had a success session with your coach, it’s time to set one up.

Just ask Patti Johnson from Concord 5 AM.

• Patti’s outcome goal: 6 Jumping pull ups in a row
• Behavior goals:
  • Do chirpees overhand grip whenever the opportunity arises.
  • Negative pull ups
  • Band assisted pull ups
  • Avoid underhand grip (chin ups)

Patti declared her goals and I held her accountable. Every time I went over the chin bar Patti had that overhand grip and powered through every second. That grip is a lot harder and she knew it, but because we both knew that she had set a goal for herself she followed through.

And guess what? Patti can easily do 6+ jumping chins and 3 in a row from a dead hang.

Talk to your coach today about setting up your success session. Don’t wait to make your goals public knowledge.

Be accountable.

Make it happen,

Coach Meagan

It’s Time To Sign Up for the 2014 Rock N’ Race

April 1st is the deadline to sign up for the Rock N’ Race if you want a snazzy COLOR team t-shirt, and why wouldn’t you? 🙂

The Rock N’ Race has raised over $3 million for the Payson Center for Cancer Care, with those monies directed toward support programs and services, and financial assistance for cancer patients in need.

Nearly all of us have been touched by cancer, and this year has special meaning for our family as one of our daughters-in-law just lost her mom to cancer. You guys have always come out and supported this great cause, and we expect this year to be no exception! Our goal is to have 75 members and raise $3500 for this worthy and important cause.

For those of you who have never run a 5K, this is the one for you. Tons of energy and loads of fun. This year we have resident running expert and endurance athlete Coach Sarah as our team captain, and rumor has it she is going to be holding a running clinic really soon for all y’all who want to get better. Sweet!

I know May seems like a long ways away, but it will be here before you know it. So head on over and get signed up right now and check it off your list. You don’t really just want a plain white “t” when the rest of the team is getting their color on, do you?

Register Here Now

2104 Merrimack County Savings Rock N’ Race
Thursday May 15th, 2104
6:00pm
State House Plaza, Concord NH

Thank-You Esther, Welcome Tiffany

There is a lot to making Get Fit NH run smoothly and make sure we give our Get Fit Family the service and experience you deserve.

One of the people who has made the world go round for us is Esther Phillips, our office admin. She has helped us work through our systems and continue to improve, and she has taken a big load in that regard off Nancy and my plate.

Esther has decided to pursue another course with her life, as one of her burdens has always been helping foster and at-risk families and children. We wish her well, and are grateful for the time and work she has put in.

We are pleased to announce that we have hired Tiffany Hebert as our new admin. When you receive correspondence from the office, that will be Tiffany. She will be taking care of billing, contracts, receipts that you may need – all that kind of “stuff”. 🙂 Esther was kind enough to spend a couple weeks helping us get Tiffany on board with our systems, for which we are also grateful.

So please join me in welcoming Tiffany to the team. You may not see her as much, but I assure you her work is crucial to what you do see going on at Get Fit NH!

You can reach Tiffany at this email: office(at)getfitnh.com

As always, thank-you for choosing to train with us, it is never taken for granted!

Coach Dean

Better Body Workshop: High Performance Hips

I have a few questions for you:

• Do you enjoy running?
• Do you sit a lot during the day?
• Have you ever had knee issues?
• Have you ever had low back pain?
• Have you ever had hip issues?
• Do you know someone who does?

If you answered yes to any of these questions then you (and that someone) need to make an appointment to be at our Healthy Hips Clinic on Wednesday, March 19th.

Your hip is an amazing joint. It (they) is designed to move freely and in just about every direction.

But what if they aren’t all that mobile and “loose”?

The human body is great at compensating, and it going to find a way to move. If the hips are locked up, your body will get the mobility from the joint above (low back) or below (knees) the hips.  This can lead to injury, and that could be the reason your back and knees are aching.

How do you increase hip flexibility?  Just stretch, right?  It is not that simple!  There are actually 9 flexibility factors that we need to address when looking to achieve optimal hip flexibility.  In our Healthy Hips Clinic we will review those factors and work with you on exercises to increase hip flexibility and decrease pain that may have resulted from tight hips. You will want to wear training clothes and be prepared to move.

I look forward to seeing you there!

Coach Erin

Take Action Bonus: Register and submit payment by Wed. March 12th and take $10 off..

High Performance Hips
Place: Get Fit NH Concord
Date: Wednesday March 19th
Time: 5:30pm – 7:00pm
Investment: $25 ($35 after March 12th)

This workshop is open to the public.

Get Fit Games Are Coming

Get Fit Games are back again!

It’s time to set some new records and see what we can do!

We promised that we would do this once a quarter and we are staying true to our word so come out on March 15th and let’s see what you can do.

This is a fabulous way to track your progress.

• If you participated in previous Get Fit Games we highly encourage you to come back and break your personal record.
• If you have never participated, we encourage you to get in on the fun and set your personal record.

Make sure you check out the record boards in both gyms and see what you are shooting for – we hope to see your name up there soon.

Don’t worry if you aren’t currently able to compete in the overall, just come do the events you can.

We do ask that you please do not sign up if you aren’t 100% sure you can be there, as space is limited to 25 (and it only costs 2 hours of your time!)

Looking forward to it!

Place: Get Fit NH Concord
Date: Saturday March 15th
Time: 8:00am to 10:00am
Agenda: Pure Awesomeness!

Do you want to be 21 again?

“The healthy life:  It’s not just about losing the weight; it’s about losing the lifestyle and the mindset that got you there.” – Dr. Steve Marboli

Jenn from 5:00am Concord recently sent me that quote. If you know Jenn’s story, you know you should pay attention.

That quote sums up perfectly “21 Again – PPW for Life”.

“21 Again” is the next phase of the 21-Day Detox Challenge. On March 5^th we will introduce this new program and help you understand more what food can do to help or hinder your health.

Not sure if “21 Again” is for you?

Ask yourself this:

• Do I need help planning your menu, knowing what foods to add back into your day and when?
• Do I need accountability, new recipes, a support group?
• Do I need help on how to best shop for those foods, where to find them, and being cost effective?

Those key questions will all be addressed in “21 Again”.

And if you didn’t do the 21 Day Detox Challenge, can you still be “21 Again”?

Yep, you’ll be able to join in right where everyone else is.

Our main goal for March 5^th is to have each person walk out of the room with a week’s meal plan all done by you. I’ll teach you how to easily make a plan, adjust it, and keep it moving forward to the next week.

This seminar if free and open to the public, so invite your friends, co-workers and family members.

Make It Happen!

Coach Nancy

21 Again Intro Seminar
Date: Wednesday March 5th, 2014
Time: 5:30pm to 7:00pm
Place: Get Fit NH Concord

I Dare you to Discover and Share your Why

What is your why?

Today I want to make you think a little bit. I want you to think about why you walked into Get Fit NH. Where did you find us? Who told you about us? What sparked you to finally put your foot down and register for that two week trial? How did you know Get Fit NH was the perfect fit for you? Why did you adopt Get Fit NH into your life?

Do you know the answers to those questions?

Maybe some of them, but I want you to dig deep here. Maybe you have grandchildren who you want to watch grow up and get married and maybe even have great grandchildren. Maybe you are tired of spending hundreds of dollars on medications that can be cured with a little discipline in the kitchen and in the gym. Maybe you wanted a challenge…but why? Maybe you wanted to get stronger…but why?

If your why is big enough nothing will stand in your way.  This week I challenge you to declare your why and post it in a place where you will see it every day.

 Also share your “Why?” below – The power of team and accountability is huge!

I’ll go first: I train to be a strong which gives me my independence. I train to be lean which saves me money on Dr. visits. I train to feel confident and to feel self worth. I train to set the example for my family. I train to live.

-Coach Meagan

21-Day Detox Challenge – You Done Good!

We can’t express adequately how excited we are to see, hear and read the amazing results from the 21-Day Detox Challenge. Pounds melting away, clothes fitting looser, and people just feeling great.

That was worth 21 days of effort, wouldn’t you say?

Before we announce the winners, I just wanted to give some highlights of what a few of you had to say about your experience eating the “21-Day Detox Way”. We are not claiming this is a miracle or the answer to all your nutrition and health problems, but based on these comments it sure made an impact for some people, and we are glad it did.

“My husband Paul and I participated in the 21 day detox and LOVED IT! I believe I already let you know how life-changing it’s been, We are still following it perfectly with no urges or cravings to reintroduce anything at this time. I received a call from my Lupus/rheumatoid doc and had to share the news with you. My inflammation markers in my labs, ALL of them, have not been this low since 2004!” – Mary C.

“Better sleep, clothes def fit better. Really enjoyed eating more veggies and just generally felt “cleaner” in eating…also, facial skin tone really improved and cellulite looks less…maybe my imagination, but it looks that way to me.  Hair also seems a little more healthy.” – Susan L.

“I became very mellow and experienced better sleep and more energy.  Workouts were better and clothes got a bit looser.  (I think I lost 10 pounds!)  The food was good and I even got my husband to eat dinners that I prepared.  I learned a lot about the foods I hadn’t eaten before – mostly the non-sugar condiments and the non-gluten flours, etc.  Although I’ve had celiac disease for several years, I wasn’t experimenting with the alternative flours and oils, so that was very helpful.” – Maura C.

“Lost 10 lbs. I see increased muscle definition. Slept well & had good energy. Found out I love green tea! 3-1/2 weeks later & don’t miss the coffee.” – Dennis M.

And these are just a few of dozens of great “Detox Reflections”. If you have not sent yours in yet we would love to hear it!

Hang in there and keep reading, the winners will be announced soon (no cheating by scrolling down).

I know we said weight loss on this plan was a happy side effect, but it was a pretty BIG side effect.

We had 149 people that weighed in at both the beginning and end of the challenge.

Those 149 amazing people lost 1083.6 pounds, for an average of 7.27 pounds each…that is over half a ton!

Not bad for 21 days work, eh? 🙂

To remind you we are awarding 2 prize packages.

• Total Pounds Lost
• Highest Percentage of Weigh Lost

Once again we want to thank our sponsors:

• Diane Bottcher from Ahhscentials: All natural body and skin care selections.
• Christen Scanlon from Peace & Balance Body Therapies: 60 minute massage, Signature facial and scalp treatment
• Sonia Cormier from Thirty-One: One Thermal Tote and One Deluxe Duffel

So with no further adieu…

The winners are…

With a Total Pounds lost of  19.6 – Sue Brouillet

and with a Total Percentage lost of 8.19% – Peggy Crisman

Just an incredible job by these two ladies! Please congratulate them when you see them.

And here’s something else to think about.

Over the last 21 Days.

• Did you learn something?
• Did you try something new?
• Did you discover something about yourself?
• Did you start to believe that looking and feeling great is possible?

If any of those things are true, and I am confident they are, then you need to be congratulated on a win too. It’s about getting a little better, every day, and that’s what you did.

We appreciate you all for working so hard to make yourself better. At Get Fit NH we are committed to helping you keep the momentum going, so stay tuned – there is more coming!

Keep Making It Happen.

The Get Fit NH Health Team

Winter Wonderland Workout!

We had a great time  in the great outdoors this morning getting a little sweat on and collecting some much needed personal care items for the good folks over at Rise Again Outreach.

Thanks for coming on over and Making It Happen!

Reach the Beach is back!

The planning for Reach the Beach 2014 has begun!

Reach the Beach (RTB) Running Relay Race is one of the longest distance running relay races in the United States. The race will start on Cannon Mountain and finish on the sand at Hampton Beach. The relay will consist of a 12 person team that will rotate through 36 transition areas as they cover approximately 200 miles. This means that each relay team member will run 3 legs of varying lengths and difficulty and will cover an average total distance of ~16.6 miles.

Now that I have explained to you the craziness of RTB I am looking for all you crazy runners! We are in search of 5 more runners from the Get Fit NH family to complete our 12 person team. If you have heart, soul and desire to complete 200 miles in under 36 hours talk to me today about joining the chaos!

-Coach Meagan