What do recreational activities and relative strength have in common?

I fully realized some of you reading this don't have the goal of losing weight.  Others of you do, some of you want to get strong.  Others just want to age gracefully, I’ve got news for you, all the recreational activities you want to do, they all require relative strength to be enjoyable.  

What is relative strength? It's all about how strong you are based on your bodyweight.  Now why does this matter when it comes to activities like hiking, biking, running, etc?  The stronger you are the more enjoyable those activities are going to be!  

Ask yourself a question, think about the people that love to hike, I mean REALLY love it, like “drop me in the woods and pick me up in 3 weeks” love it.  What do they normally have in common? They are slimmer and more often in fantastic shape.  No activity allows you to enjoy it to its fullest when you spend 50% of the time stopping to gulp air.  

Now...does that mean you have to be slimmer to be more relatively strong? Nope BUT it is the easier way.  If Im standing next to someone 40 lbs lighter than me that can lift the same amount of weight as me, or its at least close...guess who’s going to be sucking wind after 20 minutes...yup it's me!  

Think about it this way, if I gave you a 40 lb dumbbell and asked you to do a step-up on the bench, how tired are you going to be after 10 reps? Pretty beat right!  Now I take the weight away and ask you to do it again? Sounds like it would be quite a bit easier right!  I mean it's the same distance, same speed, same amount of times, but because there's less weight to move it's so much easier!

Want to make the most out of your recreational activities?  Get strong relatively, which means either A.) lose some weight, or B.) you’ve got to gain some serious strength.  Either way you slice it the only way it gets more enjoyable is by taking one of those two paths!

Coach Adam

Positive Lessons COVID Taught Me

I was reflecting tonight on all of the things I have learned since I bought Get Fit NH in 2018. I am coming up on the 2 year anniversary of the business transition so this time of a year will likely be a big time of reflection for years to come. For those of you who don't know, I have been with Get Fit NH for 8 years and bought it July 31, 2018 from Dean Carlson. What an adventure it has been...

For starters, if I had my magic crystal ball in 2018 when Dean first approached me about selling and I saw the scares that 2020 would bring I don't think there is a chance in you know where that I would have agreed! What a horrifying risk! I have never been more thankful to not have a crystal ball actually. Because I would have said no and the last two years have been incredible despite living and running a business through an uncertain time. 

Lesson 1: Technology offers a world of opportunity to make life easier for our clients. Why have we never offered a live Zoom room before? I don't know!  We have always had traveling clients and some even move! This offers so much opportunity and the recordings that we send out now are perfect for the traveling clients and of course vacations. Livestream Zoom and recorded training are here to stay. We are just working on a different way to get that information to you so we don't have to flood your inbox. We will improve...give it time!

Lesson 2: Everyone can change and more importantly now everyone knows they can change. We might not like it and it may have been really tough, but we did it and heck we are still doing it and we are going to continue to do it as more restrictions change over the year. This is worth celebrating. 

Lesson 3: People need people. I don't think I ever fully realized this, because people haven't really been taken away from people before. When we went into quarantine so many emotions took over and we each dealt with it in a different way. Some will admit their alcohol consumption sky rocketed, some will admit they ate everything in sight for weeks and other will tell you they spent hours exercising and training to deal with the frustration. People need people. The Get Fit NH community is strong because of the people

COVID is not going anywhere and neither is the pit in my stomach as we move through the summer. We know this is here to stay for a while and I want you to be well aware that we are making strong moves to make sure we can train you the best and safest way possible. 

Coach Meagan

Keep it Simple

When it comes to weight loss it's pretty simple (mechanically speaking of course)...It’s all about the deficit.  Whether you’re keto, vegan, pescatarian, or you survive on pizza and ice cream alone, it's about a calorie deficit.  The difference becomes how you lose weight and where you lose weight from.  

If your body burns 2000 calories a day and you eat 1800 calories of nothing but pizza and ice cream (for retrospective that's about 3 slices of cheese pizza and about 2 cups of plain vanilla ice cream a day).  You’ll lose weight, yupp you sure will, you’ll probably FEEL awful.  And you’re more likely to lose muscle and other lean tissues than actual fat.  But you’ll lose weight. 

If you want to lose weight/fat and keep the strength and muscle you have gained that's where your proteins, veggies, and healthy fats come into the equation. Using the same example above you’re giving your body better quality products so it doesn't have to pull from itself in order to fill in the gaps. 

Sorry to say, but it really is that simple, when it comes down to it it's all energy.  “Calories=energy”, fat is made up for calories so “fat=stored energy”.  So the equation is actually pretty simple, more energy going out that coming in, leads to a decrease of the energy stored.  

Coach Adam

Transformation Contest Results – 462 pounds lost in 5 weeks!

We just wrapped up this years version of Sizzling Summer Slimdown Transformation Contest. This year presented a lot of different obstacles that we hadn't faced before...like quarantine! We had 64 people complete the challenge and face their relationship with food head on. We are so proud of the hard work, dedication and the results. 

We didn't know what to expect this year since there were a lot of underlying factors that affect weight loss....like stress! We also changed this years challenge to 5 weeks rather than 6 weeks and we feel this made for a more mentally acceptable challenge for our clients. 

The provided manual housed over 60 recipes and meal plan examples, templates and grocery list guidance was all provided. We also included appropriate portion control and even included a weekly free meal to teach clients that depriving yourself is never the answer to lifelong results. We focused hard on a sustainable way of eating for life since we all have many meals ahead of us!

So, with all that being said. This 5 week challenged ended with the following results...

  • 64 clients weighed in and weighed out
  • 462 pounds lost total
  • Average of 7.2 pounds lost per person (in 5 weeks)
  • Average of 1.4 pounds lost per person per week (sustainable weight loss is 1-2 pounds per week!)

Top 5 teams

5.) Evelyn and Heather 5.92% 19.6 pounds

4.) Sam and Eric 6.33% 25.2 pounds

3.) Emma and Erin 6.38% 19.8 pounds

2.) Melissa and Richard Goodwin 6.71% 33.4 pounds

1.) Jim and Jackie Figueira 9.58% 44.6 pounds

Top 5 individuals

5.) Jackie Figueira 7.67% of bodyweight lost

4.) Sarah Smith 7.88% of bodyweight lost

3.) Evelyn Gaynor 8% of bodyweight lost

2.) Melissa Goodwin 9.67 of bodyweight lost

1.) Jim Figueira 10.76% of bodyweight lost

Congratulations to Jim and Jackie for walking away with the pot of gold! I was thrilled to write them a check for $1320!

True or False

We have probably all heard the old adage “you’re not hungry you’re bored”.  Or maybe it was just me but I highly doubt it.  For many of us this can be very true, if our brains are not occupied they start to look for something to take up that space.  Since we often equate food with feelings our brains subconsciously look for that underlying need.  Even though our body doesn't ACTUALLY need the food.  Here are some quick ways to determine whether you are actually hungry or not.

  1. “True” or “False” I’m doing something mentally stimulating (not something I can do on autopilot or don't currently have anything to do)?

    1. If “True” you might actually be hungry.

    2. If “False” you’re probably not really hungry.

  2. “True” or “False” I'm trying to complete a complex problem but cannot concentrate because of my feelings of hunger?

    1. If “True” you are most likely really hungry.

    2. If “False” you most likely are not hungry. 

  3. “True” or “False” I have something to do that's going to take a lot of time that I’m procrastinating or feel like I’m dragging myself kicking and screaming to do.

    1. If “True” You’re probably not hungry, your brain is just looking for something it would rather be doing...like eating. 

    2. If “False” you might actually be hungry. 

  4. “True” or “False” you’ve been on point with your nutrition AND getting between 7-9 hours of sleep for at least 3 consecutive days, but you are feeling increasingly more lethargic and training is feeling harder and harder.  

    1. If “True” you may actually be hungry.

    2. If either of the first two parts are “False” it's probably not due to hunger. 

This is by no means an exhaustive list, but it's a good place to start!

Coach Adam