Athlete Academy: Only 2 Summer Spots Left, Bonus Summer 3rd Day!

Breaking News!

Starting Tuesday, July 10, 2018 we will be adding a THIRD  day of our Athlete Academy program for the summer.  That third day will be held every Tuesday night from 8-9:15 PM starting July 10th.  

What’s the best part?

That third day is FREE!  If your child is signed up for the 2x per week program that third day is absolutely, 100% free.  For those of you with teens 13-18 years old this is the perfect opportunity to help maintain or even increase their performance and health over the summer.  

It’s no secret that all to often when summer rolls around kids see a decrease in structure and physical activity.  This can lead to decrease in performance for those playing fall sports, as well as the creation of unhealthy habits in others.  Studies show that childhood obesity numbers increase the most over the summer when kids have less rigid schedules and less structure.  Our Athlete Academy program can help mitigate this as well as help kids playing fall sports come back stronger, faster, and in better shape than ever.  

Well maybe you aren’t playing a fall sport?  Then there is no better time than the summer to step your game up to the next level.  The extra time to focus and hone their skills can be instrumental in many fantastic seasons to come!  Space is extremely limited so please register below. As always every kid will have a free coaching call, athletic assessment, and training session to see if the program is right for them before signing them up.  Happy Summer!

Want to see what our Athlete Academy is all about? Check out our Facebook pageHERE !!!

-Coach Adam

FMS Correctives

Have you been to this section on our website? http://getfitnh.com/corrective-exercises/

Since we just finished up Functional Movement Rescreens this is a great time to dive in and get some fresh out of bed movement in or some just before bed movement. Heck, you can even do them while you watch the news! The table looks like this…

By visiting the link I provided above you will be able to click on the exercise and watch the video. Each colored wrist band represents one of the screens we took you through. By wearing the colored bands your coaches will know which exercises are safe and which exercises are not so safe for you right now. This chart is a hierarchy so if you have a yellow and purple band then start with the exercises with the yellow band. These corrective exercises will help you screen out of your bands. If you have pain that is holding you back from screening out of a band or if you just have pain that has been hanging on for longer than a month then we highly recommend giving Performance Health a shout. They are located in Concord and they are local miracle workers.

Coach Meagan

Home For The Summer or Just Ready To Have Your Best Summer Ever?

Your Best Summer Ever Is Here!

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05
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22
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Training space IS limited, so please act fast. This is no baloney. We limit enrollment to ensure you get the personalized attention you need.

Availability Get Fit NH Concord

  • 7:20am - 3 training slots
  • 8:30am - 2 training slots
  • 5:30pm - 2 training slots
  • 6:45pm - 2 training slots

Availability Get Fit NH Epsom:

  • 4:00pm  - 4 training slots

We aren't kidding. 

When they are gone they are gone! 🙂


Introducing Your 8-Week Super Summer Slimdown!

When we first opened the 6-Week "TBT Coach's Challenge" back in April, I had people who wanted to train with us asking me, 'It's really hard for me to start now. Can you do something for the Summer?"

After finishing our 6-Week "TBT Coach's Challenge", and seeing the incredible results, I thought that was a great idea!

So based on the requests I've received over the past couple weeks, I've decided to open a Summer Slim Down group to begin in July and run through August.

For those of you who have been on the fence about getting started training, or just couldn't start until now, this is for YOU.

Starts July 9, 2018 and runs through August 31, 2018, So Don't Delay!


Here is just a little taste of the Get Fit NH Experience!

Here's What You Get

Your 8-Week Super Summer Slimdown Includes:

  • 8-weeks of our award winning Smart Group Training
  • Our "Clean and Lean Challenge" manual with recipes
  • Getting started checklist
  • Goal Worksheet
  • 8-weeks of Private Facebook Support
  • 8-weeks of nutrition accountability, education, and coaching
  • 8-weeks of our "Cr8 Your Plate" menu planning service.

Your 8-Week Super Summer Slimdown Tools

Smart Group Training

It all start with our award winning Smart Group Training! 

The Smart Group Training System is what makes Get Fit NH different from any other gym. SGT is a Training System that provides the components you need to lose fat, get lean, and look and feel great. Qualified coaches work with you every step of the way to make sure you are safe, the training is effective, and you are having fun!

Modernmeal

Your meal plan already loaded in and ready for you to scale up or down, then create your shopping list. We have also included over 125 recipes from both the Clean and Lean 2018 AND TBT Challenge manuals preloaded for you to use when you like!

Coach Catalyst

CoachCatalyst is our nutrition education and accountability tool. Every day you will receive an email asking you this one question "Did you eat Clean and Lean Yesterday?" along with a lesson to help you do just that.  You can go back and read the lessons at any time, to help you stay on track. You can also chat with your coach, right in the app!

Fit3D

Fit3D is an innovative 3D body scanner that captures a 3D, 360° image of the human body and extracts the most commonly used measurements tracked for fitness progress, all with just a 40 second scan. You will be using Fit3D three times during the contest to measure your waist and hips; once before the contest, once at the mid-point, and at the end. The more you lose off your waist and hips, the more points you score!

Private Team Groups

You also will get an invite you into the Clean and Lean 2018 Facebook group. If you are not a Facebook groupie no worries - it's optional - but there is gonna be a lot of cool stuff going on in there, so you might wanna make an exception!

8-Week Super Summer Slimdown Dates to Remember

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    Wednesday July 4: Registration Deadline
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    Friday July 6: Coach Catalyst begins with 3 days of prep guidance
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    Monday July 9: 8-Week Super Summer Slimdown Begins

Registration Now Open

It's super easy to get started.

Just click the "SIGNUP NOW" button below, where you will be taken to our secure payment page. 

Once we receive your payment information, you'll be sent a registration and health history form, where we get to learn a little more about you, your goals, and any relevant health and/or injury information. HINT: It's all relevant, because we want to take the best care of you possible!

Once you send that back, we will give you a call and setup your first coaching appointment.

It really is that easy.

Don't delay - registration ends soon!

8-week "Super Summer Slimdown"

8-Weeks of our award winning Smart Group Training

Our "Clean and Lean Challenge" manual with recipes

Getting Started Checklist

Personal Goal Worksheet

8-Weeks of Nutrition Accountability, Education, and Coaching

8-Weeks of our "Cr8 Your Plate" Menu Planning Service

8-Weeks of Private Facebook Support

Only $397

Want to spread the investment out over two months? No Problem!

Click here for 2 payment of $199

July CLASS Attendance Challenge Details

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! I will include our emails and my phone number at the bottom.

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.

For all students who achieve perfect attendance in July, YOU will get a FitRanx "Check Point" sticker to add to your name plate. This means that you came to each training in the month of july. This only for perfect attendance recipients! 

If you have any questions, please feel free to ask Meagan! Our emails are:

nancy@getfitnh.com

meagan@getfitnh.com

adam@getfitnh.com

brian@getfitnh.com

natasha@getfitnh.com

My phone number is 603-848-6138. You can call or text anytime to let me know you won't be in. Just be sure to declare yourself 🙂 

Looking forward to this challenge kicking off! It starts when we return from recovery week!  Monday July 9, 2018 - Friday August 3, 2018

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A Youthful Spotlight In Her Own Words

One of my first written spotlights I was able to do was with Melanie Kenney about all the hard work she had been putting in being new at Get Fit NH. Now that she some more time and sweat under her belt I decided to talk with her again, but this time I would let her share her own words in person.

Melanie has made perfect attendance multiple times, is following and doing great on our Sizzling Summer Slim Down program, and  works to her full potential every time she steps on the training floor. Thanks for taking time to talk with me and keep making it happen!

-Coach Brian

Recovery Week Is A Time To Celebrate!

Next Scheduled Recovery Week: July 2 - July 8, 2018

What are we celebrating?

YOU!

You have worked hard in this training phase. You have embraced and attacked the density strength training, and the results are showing.

Many of you participated in our annual Sizzlin' Summer Slimdown transformation challenge, and the results you are getting are tremendous.

And now it's time for some extra recovery. It's a happy coincidence we get to celebrate Independence Day on this recovery week as well. Some extra rest and relaxation in our busy life is always welcome.

I am going to ask you for something a little extra. I am going to ask you to take 10 minutes to read and understand this longer than usual blog post. It's that important to your overall physical development, long term well-being, and injury prevention.

Thanks!

- DC

If you are new to the concept of recovery weeks, please read on.

If you have been training with us for awhile and you have ignored recovery weeks, read on.

Especially you.​

Recovery weeks serve a critical function within the training cycle (more on that below for those of you who want to see the science).

You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.

That is purposeful.

Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.

Then we will take a scheduled, purposeful rest.​

Because whether you think so or not, you cannot and should not train really hard, all the time.

In fact one of our training program design principles is what is referred to as MED.

Minimum Effective Dose.

In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?

What? The minimum you say? That is NOT my style. Go hard or go home!

That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.

How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:

Altered Heart Rate and Blood Pressure

You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.​

Poor Sleep Patterns

​An increasing pattern of the inability to sleep restfully.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

One of my big ones (no secret I know - sorry).​

Eating Habits Disrupted or Compromised

It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.​

Decreased Immunity

If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.​

Increase In Injury

This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.​

Lack of Progress (Plateau)

This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.​

Enter Recovery Weeks

Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.

You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!

​And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.

Here's My Top 5 Things To Do On Recovery Week

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Visit somewhere I haven't before (this week is normally our "Spring Break")

​What about you?

You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.

Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not

I train hard, but more importantly I train and recover appropriately. 

I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.

THAT is what sets me back.

Recovery is what drives me forward. On a daily, weekly, and quarterly basis.

​You ready to get better with me?

MAKE IT HAPPEN!

Coach Dean

PS. Below is the "Science Stuff" I promised - Enjoy!


All About Recovery Weeks

Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here

Read on why properly planned and adequate recovery is important for you!

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.

Which leads us to:

Recovery Weeks!

Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!

That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.

That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.

If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”

So now that we have established you are ready, willing and able to embrace recovery week, what do you do?

Glad you asked!

Three Steps for Successful Recovery

1.) Physical Rest and Regeneration

– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program

– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!

– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!

2.) Physiological and Psychological Rest and Regeneration

– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program

– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.

– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.

3.) Celebrate the Fruits of Your Labor

– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance

– Enjoy your results!

THANK YOU, THANK YOU, THANK YOU!

We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!

- DC

Want to Know What’s Next? – Save the Date

Summer is just about to hit us smack in the face. We've started out right with the Sizzlin' Summer Slimdown Challenge. Don't you want more? You know you are not done yet. What if you didn't participate in our challenge? Now is your chance.

Want to find out what's next on your coaches mind? Save this day and time so you can be in the know and keep your Healthy Nutrition Focus going. 

 June 27th

Wednesday, 6pm-7pm

Concord Get Fit NH


I'll see you there,

Coach Nancy


Your Thoughts About 10 Years Of Get Fit NH

Last month we celebrated 10 years of Get Fit NH! 

This is a huge accomplishment and we owe so much of it to our amazing members. It is because of all of you we get the chance to wake up everyday and do what we love, which is helping people become the version of themselves they want to be.

Coach Meagan had the great idea to hear from all of our clients about what the 10 year anniversary meant to them and we wanted to share that with the world. This is what you all told us:

Thank you all so much for your continued support of us! It is because of all of you we get to make it happen every single day!

Now it is time to look forward to another 10 years of Get Fit NH!

-Coach Brian

Spotlight on Two New Friends

Michelle and Amanda met at Get Fit NH. They see each other at training and they are seeing results together. 

Listen for yourself: 

I'm proud of Amanda and Michelle for taking time each day for themselves. That time is helping them become better moms, spouses, employees, and friends. 

Keep Making It Happen,

Coach Nancy


2018 S3 TBT Challenge Reveal Party. Winners, Please R.S.V.P

We have officially started the planning process and we are so excited! The reveal party is where (you guessed it) we will be revealing the winning team AND the overall grand prize winner. Yes, that winner that will walk away with a check for over $2000. I can tell you simply by judging the halfway scans that the competition is FIERCE!  

The winner MUST BE PRESENT to get the moola. We'll provide the S3 compliant grub, you just bring yourself (and your family if you want!)

So the details....

Saturday, June 23rd at 10 AM at Get Fit NH Concord we will get started with food and socializing then we will get right into results, top 3 teams,  top 10 overall  and then finally THE WINNER (and cash of course!) We promise not to keep you too long on a Saturday, but we do want to celebrate a job well done by all. Please join us for the celebration!