Importance Of Sleep

How important is sleep to you?  Many people struggle with sleep or sometimes even neglect it.  I think we all know it is important, but do we know the effects of not getting enough?  According to the National Heart, Lung, and Blood Institute (NHLBI), “Sleep deficiency can lead to physical and mental health problem, injuries, loss of productivity, and even a greater risk of death.”

I was listening to a Ted Talk given by brain scientist Matt Walker. He presented a study in which one group of participants stayed up all night and another got a full 8 hours of sleep.  In the morning both groups were asked to learn a list of new facts.  Their brain activity was analyzed by an MRI. The results showed that the sleep deprived group had a 40 percent deficit in the brain’s ability to make new memories.  That has huge implications on learning.

The NHLBI states that “ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke. Sleep deficiency can also increase the risk of obesity.”  The hormones that regulate the feeling of being hungry (ghrelin) or full (leptin) are affected by sleep.   When there is a sleep deficiency the ghrelin goes up and the leptin goes down which results in an increased hunger sensation.  If your goal is to lose weight, then you want to make sure you are getting enough sleep.

Goals for better sleep:

-Try to get 7-9 hours of sleep a night

-Consistent sleep schedule.  Try getting up and going to bed at the same time every day

-Turn off electronic devices 30 minutes before bed

-Establish a relaxing bedtime routine

Make It Happen! 

-Coach Erin

New Kettlebell Class Session Starting July 10th!

A new session of kettlebell classes are starting July 10th on Wednesdays at Get Fit NH. The session will run for 8 weeks working on building kettlebell skills, strength, and mobility.

Why Train With Kettlebells:

People have been using kettlebells to burn fat, build lean muscle, and improve mobility since early 1700's! Using kettlebells has been a proven method of improving your health for so long, I would even argue it is one of the best methods of burning fat while building muscle. Another wonderful reason to train with kettlebells is they do not take up much space and for most trainings you only need yourself and one bell! 

What Will We Be Doing In Class:

This class is designed to build up the fundamental movements of kettlebells and create a strong foundation you can take anywhere to train with kettlebells! We use a mixture of Kettlebells, TRX, and body weight to bring complete trainings for anyone! We like to take our time and really focus on quality of a movement to maximize the results we get! This class is perfect for anyone of any fitness level, if you are trying to take your first step into fitness or you're a fitness vet trying to add some new material into training this class is for you! 

Is This Only Open To Get Fit NH Members:

NO! This class is open to Get Fit NH members and anyone who is not currently a member! So if you think this is something for you sign right up! 

*To keep classes running smoothly each class is capped at 10 people*

Class Times And Cost:

Class Times: The class will be held on wednesdays at 4 different times:

  • 5:30 AM
  • 6:30 AM
  • 4:30 PM
  • 5:30 PM

Cost:

  • For The Entire 8 week session the cost it $119

If You have any questions please reach out to me at :

Brian@getfitnh.com

If you are interested in signing up and having some summer kettlebell fun click below!

Autism Fitness is Coming to Get Fit NH

It is my absolute pleasure to introduce Mae Lynn and her son Henry to you. Mae Lynn came to me a few months ago confessing her hopes and dreams to change the community of adults with Autism. Her passion and drive is truly inspiring and contagious, I just couldn't say no! I am going to let Mae Lynn share in her words the really exciting news...

My full time job for decades has been to make the best life I can for my son, Henry, 23. Because there is seemingly no place in the real world for those with autism once they leave school, his life is a lonely one, and I know he isn’t the only one. So I’ve been working hard to try to think of ways to include adults with autism in the community. I’ve discovered since Henry left the school system that there is a very big difference between being “in the community” and “included in the community.” Henry and I are out and about all the time. But there might as well be a giant bubble around us for all we are actually part of anything.

My dream is to eventually create a place where people like Henry can feel included. My gym, Get Fit NH, has always been that for me: a home away from home where people know me, look forward to seeing me, and genuinely care about me. Wouldn’t it be wonderful if Henry and others like him could have the same experience?

I believe that people with autism cannot be included if their fundamental differences are not understood and accounted for. I’m happy and proud to say that I became a Certified Autism Fitness Professional this past November. This means that I am qualified to develop and provide fitness programs that are appropriate and empowering for individuals on the autism spectrum. The Autism Fitness approach uniquely takes into account the physical, adaptive, and cognitive deficits present in ASD. 

Fitness and physical activity should be fun, accessible, effective, and not overwhelming. I have learned that there are concepts and activities that work enormously well for athletes with autism. I’m thrilled to announce that the first step to making my dream happen is in the works. On November 2 at 9am at Get Fit NH I will be presenting “Try This @ Home” - a workshop for parents and caregivers of individuals on the Autism Spectrum. This workshop will be an introduction to the unique ABA-based Autism Fitness approach. At this workshop, proactive parents and caregivers can learn how to set up an environment for their athlete to achieve success in physical fitness. Believe me, your athlete will surprise you! I have been working with Henry for a few months now and his swim coach and physical therapist both commented on how much stronger he is.

As if that isn’t exciting enough, in January 2020, Eric Chessen himself, founder of Autism Fitness, will present a weekend-long Autism Fitness Level 1 Certification right here at Get Fit NH. This training is for fitness professionals, physical therapists, educators, anyone who is currently bringing physical fitness to the autism population. Autism Fitness education provides adaptive programming solutions that will enable support professionals to deliver fitness programming to anyone with developmental deficits to create powerful daily living outcomes that last a lifetime. 

Join us! We are going to build a team of professionals first here at Get Fit NH and hopefully all over our state who “get” athletes with autism. The lives of those with autism and their families, as well as the community in general, will be better for it.

To register, click the links below.

Free Try This @ Home Workshop November 2, 2019 9am-12pm - Click here to register

Autism Fitness Level 1 Certification January 18-19, 2020 9:30am-5:30pm - Click here to register

JULY CLASS ATTENDANCE CHALLENGE!!!

It's that time of year again, challenge time!  We run TWO class challenges each summer. July kicks off the attendance challenge. This is a great way to be accountable to your training even when the weather is nice! 

Let me take this opportunity to remind you that long walks and bike rides are exercise, but it is not strength training. Training is the magic that keeps your bones healthy and strong and is what gives you the ability to get up and down off the floor and maintain your independence as you age. None of us are getting out of this world any younger, so we need to do our part now to make life easier later! 

Here is how the attendance challenge works...

For the month of July we are looking for 100% accountability from everyone in every class. This means that if you are NOT in training then you let a coach know BEFORE a coach reaches out to you! Your coaches email, call or text over 150 clients PER WEEK for not making it to training. This is a tool we use to keep you accountable and for the month of July (and hopefully moving forward) we want to work on building that accountability habit and put the ball in your court. So here is how you get POSITIVE credit for your team..you either show up to training or let a coach know (in person, through call, text or email) that you are not going to be in training. If you need to come to a different training time then that is just fine- you will still get credit for your "home room" training time. This contact must be done BEFORE the coach gets to you- which should be within 24 hours of missed training. If you a coach contacts you first then that will NEGATIVELY effect your team- so just let us know!

The class with the best average will win a class party. To give you some examples of previous parties...we have done breakfast parties, glow stick parties, Taco Tuesday parties and more! The possibilities are endless! Each week we will update the average to show you which class is in the lead.

If you have any questions, please feel free to ask Meagan or email us at GetFitNHCoaches@gmail.com

Looking forward to this challenge kicking off! It starts when we return from recovery week!  

Monday July 8, 2019 - Friday August 2, 2019

Let's Make it Happen!

Priorities

We all have priorities in our everyday life. These are the things that are important to us like self-care, friends, family, religion, work etc.  

To-Do’s

Things that we just have to do. The list might not be the same every single day, but week to week it is pretty similar with the occasional curve ball like “pay the dentist bill.” I know I am not the only one who thrives with to-do lists and constantly uses the note pad app in her phone to write out a plan. These are things like laundry, grocery shopping, paying bills, etc

Non-negotiables

These are things that are stronger than priorities and more than a to-do. These are things that we schedule into our life, because we need them to survive and thrive.  Things like sleep, exercise, food, water. Most of these things we do naturally, but many of these things we could be doing better. In order to support your non-negotiables, you need to have your priorities in order and shake up your to-do list.

You still with me?

Step 1: Define your non-negotiables. What are you doing or what should you be doing to live your best life and be the best version of yourself you could possibly be. Hint: I recommend using the examples I stated above (Sleep, food, water, exercise)

Step 2: Write out your current priority list and write out your “dream” priority list. Be brutally honest. A lot of us look something like this:

Family

Work

Friends

Self-Care

Note: it is OKAY to have work at the bottom! It is not okay to put yourself last. If you are not thriving then the rest of those areas will suffer! If you are a parent or if you have ever given any health related advice to someone you love then you have probably said something like, “You have to take care of yourself.” Take your own advice! Write out your “dream” priority list. Here’s mine:

Self-care

Family

Work

Friends

Step 3: Write a to-do list every single day that supports your priorities and your non-negotiables. If you are not a list maker you are missing out on extreme satisfaction, organization and results! Each week I work off of a document  called my “weekly review”

I do NOT want to know a life without this tool. I update my weekly to do for the following week every Friday and then I add to it each night to plan out my next day. Here is an example day on my (current) weekly review:

When I complete the task I bold it so if I missed something on Monday then I could go back for it on Tuesday or later in the week. This to-do list can and should include things like

Training at 4:15pm

Make lunch for Tuesday

Prep dinner

Meal plan

Screens off by 9PM and in bed

Right now, one of my non-negotiables is to keep my body functioning with limited pain which is why if you saw the whole week worth of to-do’s you would see a chiropractor appointment on Monday, prenatal massage on Tuesday, Doctor appointment on Wednesday, etc.

Everyone has 24 hours in the day. You have a choice to make those hours productive and lead a satisfying and healthy life. Truth be told – I do take a break from a weekly review Saturday and Sunday, but Monday through Friday I am faithful to this tool and it has been life changing and helped me paint a clear picture of what is important to me. It also catches me when I slip.

Be in control!

Coach Meagan

Shining A Spotlight And Sharing A Great Story!

One of the best parts of being a coach is watching clients have those “ah-ha” moments, when a lightbulb turns on and they find the will to make a change. Deb took that step 10 years ago and has not only reached her weight loss goal but is also controlling her cholesterol without medication for the first time in 25 years.

“I started at Get Fit 10 years ago because I had just moved to New Hampshire and was out of shape and gained a lot of weight,” Deb said. “My jeans were so tight they barely zipped. My eating was out of control.”

Before joining Get Fit NH I had been on cholesterol medication for 25 years. Two years ago I was taken off of Lipitor. Prior to joining Get Fit my eating was out of control and really did not hop on the band wagon seriously until 2018.”

Deb participated in several of our nutrition challenges and a year ago was able to maintain those habits as her new lifestyle. In the last year, Deb has lost 50 pounds.  She said the benefits have been more than just fitting in to smaller jeans. She recently ran her fastest 5K, feels great, sleeps better and has a lot more energy.

“I am in the smallest size clothes in 25 years and feeling proud,.”

It’s been a pleasure to watch Deb transform her body physically, gain incredible strength and achieve goals that are only dreams to most women in their 50’s. But “can’t” is not in her vocabulary. That is why in her 50’s she has lost 50 pounds, run two marathons, countless half marathons, 10Ks and 5Ks. That is why she can deadlift her bodyweight, do push-ups, front planks and squats. Deb is an inspiration to women who continuously tell themselves they cannot do something. With the right mindset and support system, Rosenthal shows it’s possible to make other people’s dreams become your goals.

“If I can do it, you can too”

                                 

Motivation Alone Is Not Reliable

Motivation is great…when you have it!  Motivation is defined as the reason or reasons one has for acting or behaving in a particular way.  What motivates you to come to training?  One may say, “I want to lose weight”.  That is a great reason to come to training but what happens when life gets in the way and you face unexpected challenges?  Will the desire to lose weight be enough to keep you moving forward?  You will be more successful if you have strategies in place for overcoming obstacles.  

It is important that you also have a “why”.   What is your “why” for coming to training?  I believe it needs to come from deep within you and be so strong that it will push you through those days when “I want to lose weight” won’t cut it.  If I am being completely transparent, I will tell you, “I want to lose weight and be strong, so I am not in constant pain with my Fibromyalgia and be confident in my own skin”.  That gets me out of bed when the pain tempts me to go back to sleep!

A plan is key.  My plan is to train 4 days a week and I am being held accountable for that.  I want to encourage you to make a plan and act on that, not on whether or not you feel motivated.  Obstacles will arise and sometimes our plans need to be adjusted but please do not abandon your plan!  You and your goals matter too much!  If you need help with a setting a plan and sticking to it we are here to help!  We are in this together!

-Coach Erin

Consistency Beats Intensity

"I would rather see someone consistently train 4 times a week at 60-70 percent intensity for the long term over 4 times a week at 100 percent intensity and burn out in the first week"

This is something I tell people all the time because I think it is so important to understand. In society there is the BIG all or nothing mentality that makes achieving goals very challenging. We decided that we want to get healthier, start working out, eating better, all at once. Now don't get me wrong this is an awesome thing to do for your health, but trying to change all of this at the same time is an overwhelming thing to do for most people. What we see far too often is people trying to make a large change all at once and either burnout or don't see the changes they want instantly and stop all together. The truth people don't want to hear in health and fitness is most goals you want take time, and most of the time longer than you think. Due to that fact of things needing time we get frustrated and burnt out from making some drastic changes. 

My advice to these people is to start small and be consistent with the small changes you make! If your first step is starting in the gym than make sure you can consistently go. Building strength, losing fat, and gaining cardiovascular endurance takes time! If you go into the gym working out at your max effort every single day your body won't be able to handle the workload you are putting it through. It's great if you make it through a week or two working at max effort but what happens if by doing so you burn your body out or get an overuse injury and now have to take three weeks off of the gym? The better way I would look at it is to train by how your body feels. Most days you will probably train at 70% effort, some days being a little less and some being more when you feel good. But if training this way allows you to consistently train 4 day a week for 6 months your body will respond better by the consistent work than the overly intense work. 

So remember if you have a day where your body doesn't feel its best or the energy is down that is ok! Train how you body is feeling that day and remember any workout is better for your body than no workout! Some days may not be your best training session but for each of those days I bet you have days that are your best day! It's a give and take!

Keep Making It Happen!

-Coach Brian