Pre-Workout Nutrition

What to eat before a workout for optimal performance?

What you eat and when you eat can make a world of difference before a tough workout. Diet and exercise go hand-in-hand no matter what your fitness goals are. A pre-workout meal will ensure your body has the nutrients it needs to perform at a high level and maintain energy throughout. 

When to eat before training?

Try and aim to finish eating a complete meal with whole foods an hour or two before a workout. If you're in a pinch for time, then drinking a protein shake and eating a piece of fruit or another easily digestible source of carbs is better than nothing. 

What works best?

You should include a good amount of carbs in your pre-workout meal. (And yes, this applies even if you're trying to lose weight) Carbs are the body’s number one source of energy! Pair these carbs with a protein and fat source to make a complete meal. About 10 to 15 grams of fat will be plenty before a training session. 

What are some good foods to choose before a workout?

  • Protein: You already know that protein is crucial for muscle growth. Some lean protein sources include; Greek yogurt, protein shake, grilled chicken breast or egg whites. 

  • Carbs: Complex carbs are going to be best for digestion and maintaining energy levels. Some examples include oats, brown rice, sweet potato, whole-grain bread or fruit.

  • Fat: Some fat sources to include pre-workout include; avocado, whole nuts or nut butter. 

Once you find carb, protein, and fat sources that work best for you, try and stick to those as your go-to pre-workout foods. Remember, what's "best" for you is relative and will make you FEEL good. 

Overall diet matters most!

No matter if your goal is to build bigger muscles, increase your strength, lose weight or run faster, pre-workout nutrition is only part of the equation. Make sure you eat a well-rounded diet (beyond a pre-workout meal) that features plenty of nutrient-dense whole foods! 

Some tips to keep in mind for your nutrition plan:

  • Eat three to five meals/snacks throughout the day, each with a quality protein source.

  • Complex carbohydrates should make up the majority of your carb intake. Simple carbs are fine in moderation, but slower-digesting carbs are preferable.

  • Emphasize unsaturated fat sources like nut butters, seeds, almonds, avocado, fatty fish, and olive oil. 

  • Consume plenty of fibrous vegetables and a few servings of fruit to help meet your micronutrient and fiber needs.

  • Hydration is crucial! Aim for at least 100 fluid ounces of water daily, if not more depending on activity level. 

Coach Ashley

Nutrition Challenge 2022

We are excited to partner with our onsite Registered Dietician, Laura Ascenzi, for our 2022 nutrition challenge. This year is going to be different as we set out with a goal of changing your relationship with food. When you improve your overall relationship with food, you will notice an improvement in your results.

Imagine a world with no more fad diets, no more food guilt, no more countless hours of movement to try and burn off the cookie. You need to understand that it's ok to eat the cake at the birthday party. It doesn't make you a bad person and even more important, the one piece of cake is not going to destroy your results. We are on a mission to teach you how to eat forever not just for 8 weeks.

Learning  what you need to fuel your body will fuel results. Learning what foods trigger your cravings or other symptoms will trigger better results. WIth these concepts in mind, paired with the survey we took several weeks back, we agreed to do an 8 week challenge. This will be the longest challenge we have ever done with  the most professionals involved. We will primarily use Laura as our Nutrition in Motion professional, but she has an entire support team behind her to help our clients maximize results. We also have our team of 5 coaches who will be heavily involved. 

So what do you get over 8 weeks?

  • 4  zoom nutrition classes/ Q&As to be held every other week with Laura
  • 3 20-minute personal check ins with Laura, including body comp scale measurement + nutrition plan guidance at 1st week, 4th week and 8th week. Availability to complete these in morning and evening hours.
  • Personalized elimination Diet/Reintroduction Plan OR Eatlove Meal Planning software as option ($80 value – waived in price) *– with guidance from an RD – personalized menu plans.
  • Optional 1 hour 1:1 meetings billed through insurance for additional support and customization
  • Private Facebook group with weekly live mindset coaching , daily motivation and problem solving
  • Weekly emails every Friday with mini weekend challenges to keep you focused
  • 2 Styku scan days for challengers only 
  • 2 and 3 day per week clients can come all 4 days if schedule allows 

All of THIS for $119!

  • No food tracking
  • No calorie counting
  • No macro counting

Don't get me wrong, those things absolutely give great results, but we are going to keep it simple. Real food. All of the macros and even the occasional margarita if that is what your hear desires. 

You are putting your money where your mouth is and so are we! We have structured a point system to help you stay on track over the 8 weeks. You get points for participation and when you participate, guess what you get? Better results.

  • 30 Points for attending 3 x 20 minutes -1:1 with RD (price included in sign up cost)
  • 20 Points for attending 4 classes per week at GFNH (Virtual counts with picture!) 2 and 3 day   clients will also earn their 20 points if they meet their commitment. 
  • 20 Points per zoom nutrition class (up to 80 points available) 10 points if you watch the recorded version
  • 5 Points for 1 lb of fat lost (we will use Laura's InBody as our measuring device)
  • 5 Points for 1 lb of muscle gained
  • Here's the kicker, 5 points per Facebook post (could be a picture, a question, motivation, etc) Any post counts! Only one post per day gets you 5 points (280 points available)

Most accumulated points winnings 

1st place: $150 cash, one free month of training

2nd place : $100 cash, one free month of training

3rd place: one free month of training

Sign ups are open NOW and a hard shut off Monday, January 10th so we can be ready for a start of Monday January 17th.

Dates to note:

Sign ups open: 12/28/21 - 1/10/22

Initial InBody Scan Day: Saturday 1/15/22 8 am - 10am

Final InBody Scan Day: Saturday 3/12/22 8 am- 10 am

Kick off Zoom Meeting (live and recorded): Thursday 1/13/22 8pm

Start date: Monday 1/17/22

End Date: Sunday 3/13/22

Initial InBody complete: Monday 1/17/22

Final InBody complete: Wednesday 3/16/22

Nutrition Zoom Class: Wednesday, January 19, 2022 6pm

Nutrition Zoom Class: Wednesday, February 2, 2022 6pm

Nutrition Zoom Class: Wednesday, February 16, 2022 6pm

Nutrition Zoom Class: Wednesday, March 2, 2022 6pm

Styku Scan Day: Saturday, January 15, 2022 8am-10am

Styku Scan Day: Saturday, March 12, 2022 8am-10am

Sign up here

Post Workout Nutrition

What should be consumed post-workout? 

1. Protein – When we are in the gym we are breaking down muscle. It is vital to intake  protein within 45 minutes – 1 hour post-workout. Protein is the building blocks of  muscle growth and recovery. 

2. Carbs – Carbs are your number one source of energy and is what helps you push  through workouts. At the end of a good workout, you typically feel exhausted or  tired; this is because you have depleted most of your stored glycogen. Ingesting a  carb source post-workout will help restore your glycogen and in turn give you  lasting energy for the remainder of your day.   

What are some good protein and carb sources to take post-workout? 

It is recommended to take in a fast digesting carb and protein source. The quicker our  body is able to digest the needed fuel, the better the recovery. Ideally a post workout  shake on your way home from the gym would be most beneficial. Some other ideas are as  follows: 


Banana/apple/any fruit of choice Toast 


Rice cakes 


Whey protein shake Cottage cheese 



Eggs/egg whites

December Recovery Week and SPIRIT WEEK

Recovery week is coming and BOY have you earned it. For those of you who are new, we take a recovery week every 12-16 weeks where we shut the gym down and encourage clients to focus on letting their body completely recover. Allowing those little aches and pains to disappear so when you come back you are feeling your best and ready to get after it. Constant training stress coupled with life stress can actually make it harder to get results. Even elite athletes don't train 52 weeks a year so we certainly don't encourage it either. Conveniently, recovery weeks are scheduled around major holidays for the most part so that way you don't have to worry about the gym when you may want to be doing other things. This one will take care of Christmas and the New Year! 

Recovery Week will be Monday, December 27 through Friday, December 31.

We do have a bit of a schedule change for the week BEFORE recovery week since that Friday will be Christmas Eve. 

FULL TRAINING SCHEDULE Monday 12/20, Tuesday 12/21, WEDNESDAY 12/22, Thursday 12/23, CLOSED Friday 12/24

Nows let's talk about SPIRIT WEEK

The week before the holiday recovery week we like to get a little festive. This is typically popular so make sure you jump on the festive wagon.

Monday: Holiday headgear. Think reindeer antlers, santa hats and other festive hats

Tuesday: Tacky Holiday Shirts 

Wednesday: Festive Socks

Thursday: Holiday pajamas/leggings

Now let's destroy the last few weeks of 2021 

How to Create Lasting Change

When it comes to making a change in your life, it can be hard. No matter what it is you are trying to change. There is no doubt you will face some form of adversity, which will make you want to revert back to your old ways. Then it just becomes a vicious cycle that never seems to end. I get it, believe me I do. But if you truly want to change for the better, it's gonna have to take some time to get there. 

In order to create lasting change, you first have to make the conscious decision to change. Whatever that thing is you have to be willing and able to sacrifice. Once you have made that mental decision, you now have to actually take action. Nothing will ever get done unless you are willing to go out and make it happen. Thing is, it usually never happens all at once. This is where we struggle the most.

The more drastic the change, the harder it is to stick with it. Read that last sentence again. I will use myself as an example. I tried following a meal plan that was given to me to help me in my fitness journey. Problem was it was super strict. Not a lot of leeway and I didn’t particularly care all that much about the food. I lasted 2 days. It was next to impossible to try and change my diet that much and expect it to just work. And I would never advocate for anyone else to do the same. 

From my knowledge and experience, small changes over long periods of time make the biggest impact. It may not seem life changing, but you’d be surprised how beneficial it can be to your life. Whatever it is you are trying to change, try and think about making a small change that will help you work towards your bigger goal. Rather than make a big change that will be harder to stick with. Over time, those small changes you made will add up to make a big difference. And that’s how you will create lasting change. 

Coach Dylan

Balanced Eating = Healthy Life & Mind

In life we experience get-togethers, parties, holidays, celebrations, work, vacations, going out on a spontaneous dinner date, etc. When these events come up, there is no need to panic. We can enjoy ourselves, while still being in control of our food and the choices we make. 

Plan ahead:

  1. If you are going out to dinner:

    1. Select a place that you know offers healthy meals

    2. Look up the menu ahead of time to avoid stress or quick decisions

    3. While looking at a menu, be mindful of meal descriptions

      1. Choose grilled over fried

      2. Choose roasted/steamed or sautéed over fried

      3. Choose healthy sides: vegetables or salad

  2. Going to a party? :

    1. Offer to bring a side dish or main course. Something you know is a healthy option for YOU.

      1. Vegetable platter, fruit platter, meatballs, chicken skewers, etc.

      2. Otherwise, choose your best options. Protein source first, then healthy sides. Use your hand to help judge proper portion sizes

  3. Travelling? 

    1. Pack healthy snacks or meal prep:

      1. Jerky, mixed nuts, tuna packets, protein bars/chips, cottage cheese, yogurt, hard-boiled eggs, etc.

BALANCE should be incorporated into everyone’s life as well! This means have some sweets, have a slice of pizza, go out for that ice cream. It is OKAY to have these things. No food is bad or good, its just food is food! You can fit any food into your daily calories and still hit your goals! Always plan ahead and know that you are in control of your choices!

Get Fit NH Scan Day

We are about to roll out our second scan day! This is an opportunity to come in, get your scan done and have a conversation with your coach about your results. 

We expect this to be pretty popular so we are going to ask that you sign up (and show up.) We will have one coach scanning clients and then we will give you your numbers and the opportunity to chat with a second coach about your success strategy while the scan coach keeps running clients through the scanner. 

This will also serve as an opportunity to hit the scanner on a monthly and consistent basis, while ensuring our newer clients have the opportunity to get their initial scans in. 

Our next scan day is Saturday, November 13th from 8 am - 10 am. You do NOT need to pick a specific time, but we do want to know who to expect.

​Please sign up here

Race to 300 Clients GIVE AWAY

We are finishing up 2021 with one more challenge! We are currently sitting at 291 Get Fit NH clients. My original goal for 2021 was to get back to our pre-COVID numbers of 277 Get Fit NH clients. We reached that early on and set a new goal of 300. We are SO close! 

Since we need your help we understand that we need to gameify it and include prizes, duh! So here's how this will work..

IF we reach 300 clients by December 31, 2021 then everyone who referred to us and had their referral sign up will get their name in a drawing for a gnarly prize ON TOP OF their earned $50 referral reward AND everyone who signs up between now and December 31, 2021 will get their name into a drawing to win the same great prize ON TOP OF $50 off their first month. 

The prize package giveaway includes:

  • One month of nutrition coaching with Coach Ashley (to ber used in January)
  • One Yankee Farmer's Market Meat Share
  • Gift Certificate to see Kristen at Waves of Relaxation, LLC for a one hour massage 
  • $25 Gift Certificate to Integrity Nutrition 

Here's 5 great ways you can share with your people:

  1. Share a picture on Facebook of you in the gym, your results, your achievements and tag Get Fit NH
  2. Check into training when you get here with a comment or a picture and invite someone to join you
  3. Tag us in a story on Instagram (meagansbat and getfitnh)
  4. Forward a meal plan email to a friend and invite them to give the free trial a whirl
  5. LISTEN to your friends and/or family who are looking for a change in their health and offer Get Fit NH as part of a solution

DUDES! We can do this! 

Transformation Motivation

We are coming up on our 1 year anniversary at Terrill Park Drive. It is hard to believe it has already been one year, what a whirlwind. I remember how stressful it was in the heat of the journey, but the transformation has been well worth it. All of the small steps have made a BIG difference and that's like with any transformation....

Check out the video below for some motivation!

Pumpkin Training and Costumes

 You guys have been asking about our annual pumpkin and costume training and I am here to tell you it is SO on! On THURSDAY, October 28, 2021 you will want to bring a pumpkin to training! We are going to use that as our primary tool for training. If you forget a pumpkin then we will hook you up with a medicine ball.


Costumes, yes, we are inviting you to come to training in costume next Thursday. We are doing Thursday instead of Friday because our attendance is greater on Thursday than Friday and we want to make sure everyone has an opportunity to have all the fun with us. 

Regular gym attire is acceptable for non-fun people. We won't even judge you, don't worry. 

Check out the pictures below from previous years!