Memorial Day Training Plan

Can you believe Memorial Day is just around the corner?

I am sure you are looking forward to a little more normalcy this year with your Memorial Day plans, I know I am!

In previous years we have hosted one BIG workout on that Monday, but it still doesn't feel right to bring that back. Hopefully next year! This year we will send out a virtual training that you can do at your leisure on Memorial Day. We know some of you are die hards and would hate to miss a day. We also know that some of you are overworked and look forward to an opportunity to decompress with friends and family. My team and I are going to decompress on Memorial Day, but we shall equip you with a solid training. 

Now let's talk about Friday, May 28th. That is the Friday leading into a holiday weekend. Historically, we are painfully dead on that Friday, mostly due to ridiculous traffic coming through the highway SO with that being said we are going to CLOSE Friday night and OPEN Wednesday night instead. Friday morning is still on. There will be no Wednesday morning training.

Let's recap

  • Memorial Day is Monday, May 31st we are closed 
  • Friday, May 28th we are OPEN for morning classes and CLOSED for all afternoon and evening classes
  • Wednesday, May 26th we are holding all afternoon/evening training 
  • You are welcome to attend whichever day works best for your potential travel schedule. Just know Wednesday night and Friday morning training will be THE SAME training.

Have a great day!

Coach Meagan

Perspective Matters

“2 twin boys were raised by an alcoholic father.  One grew up to be an alcoholic & when asked what happened he said ‘I watched my father’…the other grew up and never drank in his life.  When he was asked what happened he said “I watched my father”…2 boys, same dad, different perspective.  Your perspective in life will determine your destination”

Paints somewhat of a depressing picture does it not?  Any time you bounce around a subject like alcoholism, drug abuse, and the like.  Please look past that and look at the underlying point in this quote.  Life is about perspective; you control your own happiness, your own achievements, your time and energy.  People often believe they have no choice in the matter of whether or not they are happy.  Whether or not they like their job, whether or not they are happy at home, whether or not they have achieved what they want to achieve, or even just whether or not they like what they see in the mirror.  As if it is predetermined for you that this is how its supposed to be.  Well I have news for you…it isn’t.  You don’t like what you see in the mirror when you wake up? You have the choice to change it.  You don’t like your job? You have the choice to change it.  

Perspective on your life can be changed in an instant.  Sometimes it is you lose something that is precious to you and it snaps everything into focus.  Sometimes it is just that one day you said enough is enough I’m tired of being miserable.  You have all seen it at some point or another, been in a job you despised and seen that one employee that is always walking on sunshine.  You think “how the heck is that fool so happy all the time, this jobs sucks”.  Its all about their perspective on it.  They may hate the job, they may think its menial, they may think its stupid, they may think there are better uses of his time, but maybe they love the people they work with.  Maybe they get to work outside everyday and love it, maybe they like numbers or writing a heck of a lot more than you do.  Whatever the case maybe that person is seeing the same job, the same responsibilities, the same hours in a completely different light.  As a result they are happy, they never feel drained or beaten down, they just enjoy the day.  The only difference between them and you was their perspective on it.  

Perspective can be applied to life as a whole, you hate your job, you can either accept you hate your job and be miserable.  Or you can see it as an opportunity to change to something else, do something else, become something else.  Yes it's obviously going to be harder, to start over, to go back to school maybe, to work in your free time until you learn and grow enough to do it full time.  However if your perspective is that you want to be happy, and that it's worth you spending the time to be happy, guess what? You will be happy.  Life is about perspective, so try thinking about things you have to put up with on a daily basis from another light.  Try and change your perspective on it.  Make it Happen-Coach Adam

3 Reasons Friday Training Matters

3 reasons Fridays are Important

1.) Mentality- Probably the most important part of why training is important is the mentality or the mental strength that is required to do so.  Also on the flip side what you are reinforcing to yourself if you skip it.  I'm not talking about skipping one Friday if something comes up and you just can't make it, I am talking about Fridays upon Fridays of skipping.  It teaches, even if it's just subconsciously, that its ok to not finish what you start.  That after three days it “ok close enough”, that is a dangerous sentiment to have, it’s the same as taking the opportunity to do 21 days of clean eating and on day 20 saying “well I made it 20 how big of a difference is 1 day going to make”.  Nutritionally and training wise maybe not much, at first, however it’s a slippery slope at first its one week.  Then the next week you think “I skipped Friday and felt fine, don’t really feel like going this week either” then the trend continues.  Missing one class might not have a huge impact on training but if that trend continues that’s 4 classes a month and 48 classes a year.   Don’t give yourself an excuse to not finish what you started, it starts with one thing, but we are all humans, if we give ourselves and inch we will take a mile.  It may start with training, but before you know it it’s bleeding over into nutrition and general life responsibilities.  

2.) Training- The programming at Get Fit NH is designed to affect your system in different ways to elicit and overall training response.  Many of you already know this but training is written as 2 days of Metabolic work (most closely resembling cardiovascular training) and 2 days of strength work.  That means that the training is written to work as a whole balanced program over a weeks span, so missing a Friday leads to an unbalanced week of training.  For the best training effect we have to take advantage of all of it.  Can you really tell me that missing 48 trainings in a year won't affect you?

3.) A general sense of accomplishment, its no secret that Fridays trainings are challenging, and on Friday you are tired, stressed, and ready to end your week as soon as possible.  The sense of accomplishment you will feel after making sure you gave it your absolute all and saw the week through to the end will be great.  

Fridays are important too, don’t give yourself and excuse, it probably will not stop there!

-Coach Adam

Let’s learn about FAT

Fats are the final macronutrient that you should be getting an adequate amount of on a daily basis. Like carbs, often times eating fat is associated with weight gain, however this  macronutrient plays an integral role in many bodily systems that allow us to thrive. 

What are fats? 

Fats can be categorized into a variety of types: saturated, unsaturated, and trans fats  which are a sub-type of unsaturated that actually acts like a saturated fat. Eating too much  saturated/trans fat can lead to inflammation, heightened cholesterol and blood clotting,  while eating unsaturated fats helps the body absorb minerals and vitamins and supports  muscle movement. Fat is the body’s secondary source of energy!  

It’s important to prioritize unsaturated fats over saturated and trans fats, as too much  of the saturated/trans fat can produce too much cholesterol and eventually increase the  risk of heart disease. 

How much fat do you need? 

20-35% of your daily calorie intake should be made up of fats. Ideally, most of these will  come from unsaturated fats, with saturated fats taking up no more than 10%.  Again, this is  due to the increased risk of heart disease and high blood pressure associated with eating  large amounts of saturated/trans fats. 

What foods are high in fat? 

Different kinds of fats are present in different foods. 

Unsaturated fats can be found in: • Vegetable oils (flaxseed oil & canola oil) • Olives and olive oil 

• Avocado (and avocado oil) 

• Fatty fish 

• Nuts and seeds (including nut butters) 

Saturated fats can be found in:

• Meat (particularly red meat) 

• Coconut oil and coconut milk 

• Dairy products 

• Pastries and other sweet snack foods • Deep-fried foods

Eat fat. 


Get Fit NH houses 3 women recognized by NH Women’s Foundation

The New Hampshire Women's Foundation is recognizing about 100 women in New Hampshire who made a difference in the community through the pandemic. The recognition is for various reasons such as leadership, caregivers, front line workers, educators, community impact members and more!

Other people in the community nominated these women and the Nh Women's Foundation is hosting a Gala in May to recognize these woman and share their stories. 

I am honored to be one of the women nominated for this recognition, but what I really love is that there are 2 other faithful clients of Get Fit NH who were also nominated.

Please take a few minutes to read the nominations below! We have a pretty respectable community here at Get Fit NH.

Meagan Sbat nomination

Andrea Folsom nomination

Courtney Perron nomination

Giving credit where it is due

I have had something on my mind lately and I can't help but take a few minutes to get off my chest.

Right now, we have the absolute best team in place. Like, I wake up in the morning and feel incredibly blessed to run a business alongside some of the most genuine humans in the world. 

Get Fit NH earned a lot of publicity this year and I am unbelievably thankful and so incredibly humbled. The recognition often highlights me as the owner, but for me it's so important to highlight all of the things these guys to do make this place operate professionally. 

It takes a special person to set their alarm in the 3 o'clock hour to head to work and be enthusiastic about it, am I right?

So let's go down the line of our incredible coaching team and let's not forget the office managers who make my life so much easier.

Adam manages the continuing education and growth opportunities for the team and writes all of the training . He takes the expectation of continuing education to the next level. He challenges the team to think outside of the box in programming opportunities, modifications and progressions. He is also a pro with injury prevention. That is a very brief description of how he makes our team whole

Ashley and Dylan each bring a unique personality to our team. Dylan with his dance moves, constant talking to himself and innocent perspective on life. He is full of positivity on and off the floor. His work ethic is second to none and his OCD is highly appreciated. Ashley is incredibly relatable both on and off of the floor. Her story is powerful, her strength is out of this world and her genuine care for others is appreciated.....and her OCD 🙂

I came in this past Wednesday as I always do for a standing Zoom meeting to find Ashley and Dylan working together on a mock program design phase. They wrote it together, set timers and even went out on the floor and demoed exercises together and layout. These skills are hands on skills that cannot be taught on paper. To see them working together was a moment of serious pride. They didn't know I was going to be there, I didn't know they were going to be there. They chose to work together and their conversations were productive and they were teaching and learning from each other. A boss couldn't even dream up a more beautiful scenario. 

Sarah is one of our lovely office managers. She does the background work of processing new clients and the sad job of terminating clients who choose to leave. She deals with all of the billing. She is efficient, thorough and incredibly friendly. Her work is tedious and she does it with grace.

Deb is our other office manager. She manages the leads and trials who come through, she writes and schedules our newsletter and she orders all inventory. Deb is a unique employee, she works 2-3 hours a week, but her input, ideas and her "mom touch" is appreciated. Her willingness to help is so thoughtful.

This is such a brief recognition of our fantastic team. They are truly amazing and they put my mind at ease and give me confidence that even when I am not in the gym that YOU are taken care of. Always know, that this is gym is successful because WE are a strong team. Leadership is easy with humans like this. 

Coach Meagan

Run Empowered Workshop with Jeremy Woodward is Coming to Get Fit NH

We are excited to partner with Jeremy Woodward, another well-known and highly respected coach in Concord. Jeremy has put together a really unique and very important workshop geared toward walkers and runners.  

He will share his story about how he was running with some female clients one day when they got into a discussion about what they would do if they were ever approached while running. What would they do? How would they act? Jeremy has a background in martial arts and taught them some memorable moves and tactics to escape and then he put together a whole workshop! 

His course goes deeper than that, though.This program is designed to help walkers and runners of all ages and abilities feel safer and be more aware of their surroundings. In this 60 minute RUN EMPOWERED experience you will learn to:

  • Recognize certain threats of violence
  • Use simple and effective techniques to defend yourself
  • Gain confidence
  • Be more aware and alert of your surroundings
  • The best safety and reflective gear
  • The importance of carrying identification
  • The appropriate use of GPS trackers and running devices

 Save the date: Wednesday, May 19 at 6:00pm LIVE at Get Fit NH 

Register HERE for Run Empowered Workshop with Jeremy Woodward only $49 for the course and some freebie giveaways

Tracking Food

In my last blog I talked about tracking calories burned through various fitness trackers, (MyZone belt, fitbit, smartwatches, etc.) As stated before, this helps you get an idea of your daily energy expenditure. Basically the amount of calories you burn in a given day. Like I said this can help you lose body fat by being in a calorie deficit. What I didn’t mention before though, is tracking the food you consume. 

This is one of the most crucial aspects to your fat loss endeavors. Tracking the food you eat is key to making sure you are in a calorie deficit. Yet many of us struggle to do this as it is just not something we think about on a day to day basis. Which is ok, I myself need to do a better job of it too! Fortunately for us, technology can aid us now more than ever. So my friends out there who like using their phone and apps, I got just the thing for you! 

For anyone with a smartphone you can head to the app store and download myfitnesspal. You can use the free version of the app to help you track and log your food. This will give you a better picture of the amount of calories you consume on a daily basis. For anyone with a fitbit tracker you probably already have the fitbit app. Which can serve the same purpose as myfitnesspal when logging your food. Maybe you don’t have a smartphone or prefer alternative methods. Then I suggest you get a small notebook and use that as your food log. Just write in the foods you consume throughout the day. This too can give you a better picture of your eating habits and help you make changes to your diet to improve your health. Regardless which method you choose, getting in the habit of tracking your food/calories will dramatically help you towards reaching your goals. Now let's get after it! 

Coach Dylan

Sizzling Summer Slimdown Sign Ups are OPEN

It's the most wonderful time of the year! This nutrition challenge is the most sought out challenge of the year and I have a feeling this year it will be even more popular! With the pandemic pounds and the last year of change and hardship NOW is the time to push the excuses out of the way and get to work, because whether you're ready or not shorts, tank tops and bathing suits are coming.

Change is going to happen on the inside AND the outside. There is no magic potion, pill or lotion that is going to help the fat melt off your body. WE,  us and you, together, WE are going to do the work. We are going to educate you. We are going to give you the tools, the accountability, the coaching, the cheerful love, the tough love, the motivation, inspiration and the pat on the back. This is a go team effort, because YOU, yes YOU matter. Your health matters. Your confidence matters. You matter and you deserve to feel exactly how you want to feel.

So, what does the Sizzling Summer Slimdown Contest entail, you ask?

First of all, let's call it S3, because that is a long name for a contest!

  • This is a 5 week nutrition challenge
  • You can choose to work with a partner or solo when you sign up
  • You will get sample meal plans, a Google Drive full of recipes, a private Facebook group with fellow challengers on the same journey, daily habits and challenges sent to you via TrueCoach, a manual with all of the success tips, coaching (duh) and Laura Ascenzi, our on-site Registered Dietician, will be dropping knowledge throughout the entire challenge.
  • We will use the Styku as our measuring/accountability tool. 
  • We are going to teach you about macronutrients and how they fuel your body. 
  • We are going to encourage you to eat a "free meal" weekly so that you don't deprive yourself and we are going to teach you how to get back on track after a free meal.

How to win 

  • Get your Styku scans done
  • Follow the plan
  • Drop the most bodyfat
  • Do your daily challenges 

What do I win

  • $500 CASH to the top three performers. If a team wins then they will split the $500

Start Date: Monday, May 10th through Sunday, June 13th

Styku scans done: Now - Friday, May 7th

Disclaimer: Do not, I repeat, DO NOT, expect Biggest Loser results. This is 5 weeks of your life to kickstart a lifetime of results. Sustainable fat loss is the key here. We want to teach you how to lose it and KEEP IT OFF.

Sign up here

Let’s talk CARBS

Although carbs  often  get  a  bad  rap  when  it  comes  to  eating  healthy,  it  is actually the  macronutrient  that  is  recommended  you  eat  the  most  of! Understanding  what  carbohydrates are, how they work in the body and which foods you should eat to get the  right kinds  of  carbohydrates will  help  you  make  more  informed  food  choices and  support your overall health. 

What are carbohydrates? 

Carbohydrates are the main energy source of the body. Carbohydrates provide your body  with glucose (also known as blood sugar). Maintaining glucose levels is very important for  optimum bodily function and ensuring you have the energy you need on a daily basis. 

Carbohydrates  fall into  two different categories: complex carbs and simple carbs. This is  an important distinction  to make, as  they  both contribute  to  bodily  function in different  ways.  You  should  always  aim  to  focus  your  carbohydrate  intake  on  complex  carbs because they keep you fuller for longer and are generally higher in fiber than simple carbs.  Complex carbs also don’t spike your blood sugar in the way simple carbs can. 

How many carbohydrates do you need? 

It’s important to know how much of this macronutrient you actually need on a daily basis  to help you feel your best. The general rule of thumb is that carbs should make up about  45-65% of your calorie intake for the day. Again, it is important that most of these come  from  complex  carbohydrates  to  help  you  stay  fuller  for  longer.  Your  body  relies  on  carbohydrates  first  and  foremost  for  any  energy  expenditure  during  workouts or  other  daily activities.  


Complex Carbs VS Simple Carbs

Complex Carbs

Carbs made up of sugar molecules  that are in long, complex chains,  which take longer to digest. These  help keep blood sugar levels  regulated. 

• Vegetables 

• Whole Grains 

• Beans, Legumes 

• Sweet potatoes 

• Quinoa

Simple Carbs

Carbs typically found in processed or refined sugars and  are broken down quickly by the  body. These tend to make blood  sugar spike.  

• White Bread or Pasta

 • Soda/Juice 

• Sugar (white or brown)

• Honey 

• Fruits