Coach Jared’s Obstacle Course Race Class

We are excited to roll out a new offering. One of the cool things about having a team of diverse coaches at Get Fit NH is that they each have "their thing."

Coach Jared's "thing" is obstacle course racing. He enjoys competing and pushing his limits in different ways.

He has created a Get Fit NH team for the Spartan Race that is coming to NH Motor Speedway on Sunday, August 14th. If you wish to join the team then head to the link below and join the Get Fit and Race team. We will be "racing" at 9:30 am for the 5K sprint. YOU CAN GO AT YOUR PACE!

Sign up for Spartan team HERE

If you want to do this race (or one like it) then you can also join Coach Jared's new OCR class. He will be offering it on Wednesdays starting April 20th. You will be able to select the times that would work for your schedule (between 6:30am and 8 am)

You can also choose to do the 16-week course (that leads you right up to the race) or the 8-week course if you have some travel days where you think you may miss a few classes.

He will teach things like rope climbing, heavy carries, monkey bar techniques, and a lot of outdoor fun.

Reserve your spot here

Steps to Reset Your Diet

During winter, we tend to gravitate towards warm, comfort foods. It’s also more tempting
to get food delivered directly to the cozy confines of our couch, no cooking required.
Pair these heavier-than-usual meals with the fact most people  work out less during
winter , and we can find ourselves feeling less than our best come spring. Hey, it happens.
The key is not to let a few months of indulgent eating turn into a few more.
What steps can we take to reverse this?
1. START NOW
There’s no time like the present to make a positive change. So, rather than waiting for an
arbitrary start date, like the first day of spring or the “next Monday” or a month before
that beach vacation…Begin making those changes now. The sooner you start, the sooner
you’ll notice progress and make the change into a habit.
2. PLAN YOUR MEALS IN ADVANCE
When you’re hungry at 7 p.m. and don’t have a dinner plan, even the best intentions tend
to fall through. Avoid hunger-induced decisions by planning your meals ahead of time. Buy
groceries and meal prep so you have healthy options each night. Healthy decisions come
easier with a full fridge and a game plan.
3. TAKE IT ONE MEAL AT A TIME
Between work, family, a social life and other obligations, sometimes something has to give.
Unfortunately, it’s often our health. If prioritizing your diet feels intimidating, try starting
with one meal per day. You could make overnight oats the night before to ensure you have
a healthy breakfast when you wake up or start bringing your lunch to work instead of
going out. If dinner is the meal you want to focus on, create a weekly menu of what you’ll
eat each night. Once you get one of your daily meals under control, you can begin to
address the others. But, you might notice even this relatively small step is enough to make
a big impact. Smalls steps in the right direction are better than no steps at all!
4. ADD, DON’T JUST SUBTRACT
Denying your favorite foods is a recipe for failure, as you’re likely to crave those foods and
then sabotage your hard work by overdoing it. Instead, think about adding healthy foods
to your plate. For example, if you really want pizza, eat a pizza. But skip the garlic bread
and maybe pair it with a large salad instead. This ensures you get plenty of fresh, healthy
produce. By filling your stomach with greens first, you may eat less of the high-calorie
pizza.

Myfitnesspal.com

5. LOG YOUR MEALS
Tracking or journaling what you eat is a great way to understand how many calories
you’re consuming each day and to see if you should make tweaks to your diet. Logging
your food holds you accountable and helps you reach short- and long-term goals.
Journaling/logging food doesn’t necessarily mean it has to be tracked in an app or written
down. It can also be photos of meals/snacks. Photos you can look back on to see how
much of your plate has protein, carbs, fats. Is it colorful? So many things can be observed
from a simple photo.
6. USE THE BUDDY SYSTEM
Everything is easier with the support of a friend or partner, so find someone else who
wants to make a similar change, and do it together. There’s not one right way to enlist this
approach. If your spouse is along for the ride, trade-off grocery shopping and cooking. If
it’s a colleague, bring healthy lunches to the office and eat together. If it’s a long-distance
friend, check-in periodically with encouraging text messages and recipe inspiration.
Whatever you choose, just remember you don’t have to undertake this effort alone.


Get Fit NH Scan Day March 5, 2022

We are about to roll out another 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, March 5h from 8 am - 10 am. You do NOT need to pick a specific time, but we do want to know who to expect.You can show up any time between 8 and 10!

​​Please sign up here 

Get Fit NH Paddle Board Give Away

This is the exact board we will be handing off to one lucky Get Fit NH client in April! 

If you have never been on a paddle board before then you are seriously missing out. It is so peaceful and beautiful. These boards are not cheap so we are going to make you do a little work to earn it 😉 

The challenge will start Monday, February 28th and run through Friday, March 25th and here is how you can win...

Social media sharing! There are 290 of YOU and probably AT LEAST 200 of you on social media platforms. There is such an incredible opportunity to reach your friends and family and spread the good word about your Get Fit NH experience. 

All you have to do to win the board is one of the following:

  • Post a status and check in to Get Fit NH
  • Share a Get Fit NH  post to your personal page
  • Post a picture from your training and tag Get Fit NH
  • Share your experience on your personal page and tag Get Fit NH
  • Tag us in your story on Facebook or IG

If we are friends on Facebook or IG then please also tag ME, Meagan Sbat, as that will help me significantly in the tracking process. In order for it to count you MUST tag Get Fit NH otherwise I cannot track it at all.

Social media is hands down the most powerful marketing tool out there. Outside of referrals, social media marketing is where most of our business comes from. Every time you share we will enter your name in to win the paddle board. That gives you 26 opportunities to win, because you can share on weekends if you want as well!

The other exciting part? You sharing could change someone else's life and if they sign up and put you as a referral then you  get $50 cash for that referral!

We need your help to extend our reach in the Concord area. 

Coach Meagan


Making Eating Healthy Simple


Simply, it is most important to understand what your body needs to get from the food you eat. If you can get the balance right, it’ll be easier to maintain a healthy lifestyle and fuel your training, work, home life and social life. 

To eat healthy, there are three things to consider: the types of foods you eat, how much, and how often you should eat. Once you understand the best way to eat for yourself, you can be confident that you are providing your body with optimal nutrition to fuel your daily activities, as well as your training. 

Variety is key

Eating healthy means including a wide variety of foods, from each of the five food groups.  

Choosing a variety of nutritious foods throughout the week can help to ensure sufficient intake of all the macronutrients and micronutrients the body needs. Eating a variety of foods will provide you with the energy to get through your day, increase your quality of life and even help you to live longer as it reduces your risk of developing chronic diseases.

So what are the five food groups? Vegetables and legumes (beans and lentils); fruit; grains (ideally wholegrain or high fiber varieties); lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans; dairy and alternatives.The groups represent foods that provide similar amounts of the key nutrients the body needs to be healthy. For example, vegetables provide lots of vitamins and minerals as well as fiber for very little calories, and dairy foods (and their alternatives) are a good source of protein, calcium and vitamin D.  

Depending on your age, basal metabolic rate and activity levels, you’ll need different amounts of each food group. However, generally speaking, most of us need roughly 2 servings of fruit, 5 servings of vegetables, 4-6 servings of grains, 2-3 servings of protein and 3-4 servings of dairy each day. 

The simplest way to eat the correct amount and serving is to focus on balancing your plate and portion sizes. Ideally, each meal should obtain a protein, carb and fat source. By doing this, you will be able to obtain the nutrients you need and be on track to meet your goals. 

“A healthy outside, starts from the inside.”


Hippo Best of 2022

Voting season is HERE! We need your help to keep the winning streak going.. 

The Hippo Best of awards open each February and we are requesting your vote in two categories. They do require you to vote for at least 15 categories for your vote to count, but that is EASY because there are 100 questions and TONS of other local businesses who would love your vote.

14. Best workout space (like a specific gym, yoga studio, etc.; please include town)

Please vote Get Fit NH Concord

86. Butt-kicking-est fitness instructor (in the good way; include name of gym, studio, yoga studio or boot camp and town)

Please vote Dylan Tiede Get Fit NH Concord


Adam and I have both won the fitness instructor award in previous years. This year we chose to nominate Dylan, because he has been a relentlessly faithful coach to Get Fit NH for nearly three years. We have watched him transform from an intern to a strong, knowledgeable and trustworthy coach. It is a business owner's dream when you can leave your business in the hands of others knowing that everyone will be cared for and standards will be upheld. I know how blessed I am to have the team we have in place. Dylan brings a happy, humble and calming vibe to our team. He is always positive, his heart is genuine, his singing and dancing are part of who he is 100% of the time. He works hard and he always does what is asked without question. He is a team player through and through. I could go on and on explaining how valued he is, but instead I will ask you to take a few minutes to remind him how incredible he is by voting for him here

Let us know when you're done!

Meagan

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: 

Carbs 

Banana/apple/any fruit of choice Toast 

Oats 

Rice cakes 

Protein 

Whey protein shake Cottage cheese 

Yogurt 

Collagen 

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