Pampered Chef Party Coming Soon!

Mark your calendars for November 10th because we will be hosting our annual Pampered Chef and 31 party! Come enjoy some brunch and get some early Christmas shopping done!

Check out the video below for all the details!

Round of Applause for YOU

I have to take a few minutes to tell you how PROUD I am of each of you. This phase we have been working on a lot of similar movement patterns from week to week. If you have not noticed then allow me to catch you up a bit . You have seen heavy farmers, kettlebell swings, lateral lunges, squat patterns, deadlift patterns, ladders, medicine ball work, chins, Turkish get ups, etc pretty regularly and that is just to name a few :-)!  

The purpose of the repetitive patterns is to build the skill and build strength in that skill. I have never in my six years with Get Fit NH seen such consistent progress week to week. That is a huge testament to your commitment to be the best version of you and Coach Adam's programming.

Variety is good, but skill acquisition builds confidence and strength and I think all of you can agree that this phase you have all gotten a whole lot stronger. Keep at it. Consistency is the key to results and you all impress me every single day.

Make it happen

Coach Meagan

Kettlebell Swing Do’s and Don’ts Series

Some of you might have seen these videos on Facebook last week, but for those of you who are not on Facebook this is for you! Check out the videos below along with the brief explanation of what we are looking at. If you are on Facebook and you missed this then you will want to head here and like our page right away (I'll wait...)

Video 1 shows thumbs up high at the bottom of the swing. “Thumb to bum!”
Also shows the correct way to start a swing which is from the floor! Starting from the floor encourages an aggressive hike from the bottom which reinforces the power of this movement right from the first touch of the bell.


Video 2 shows what we often see in the gym which is starting the swing from the standing position which not only compromises your back, but again the power of this movement. You will also notice the bell is way low which forces the chest to dip below the hips. The thumbs should be up high to keep the hips engaged and generate power from glutes and hamstrings

Video 1 shows neutral spine and shoulders above the hips. We often see what video 2 shows which puts the spine in a compromised position. Find a spot on the floor! When you break spine alignment you compromise not only a whole lot of power, but also risk of injury. Same thing when your chest dips below your hips you are seriously compromising your low back.

Video 1 shows proper follow through technique meaning at the top of the swing there is “triple extension.” That’s a fancy way to say ankles, knees and hips are locked out at the top. It also shows shoulders pulled back at the top which protects from the reach at the top and hyperextension.

Video 2 shows the top of the swing with soft knees. Triple extension promotes the explosiveness of this exercise so lock it out! Also you’ll notice the bell is reaching forward at the top which does not make for happy shoulders so pin those shoulder blades together.

Next time we do kettlebell swings in training keep these techniques in mind.  We hope this clears up some coaching cues along with visual aid to help you have the best kettlbell swing in the world!

Keep making it happen,

Coach Meagan

Why Do I Need To Be Strong To Run?

I know that we have a lot of clients who do recreational activities, whether that is running, or hiking both need strength.  It is often quoted that one of the riskiest forms of exercise, from an injury standpoint, is recreational running. The question then is why?  Why is it something that seems so simple to start has such a high risk of injury? By simple I just mean doesn’t take any specialized equipment, anyone who can walk could conceivably wake up on Saturday morning and go for a run if they wanted to.  The other notion that is not fully understood when it comes to running is that you need to be strong, a.k.a you need to strength train.

Why though?  Most of the time when it comes to running people think that the worst thing they can do is strength train because it seems to be the complete opposite of running.  That however is a misconception, the answer to why can be found in physics. Most people have probably heard the phrase “for every action there is an equal and opposite reaction” what does that mean?  It means that every time force is exerted on an object, that object exerts that force back. For example when running, every time your foot hits the ground, the ground hits back. In the example of plyometric exercise, which is a category running falls under, 2 to 3x as much force is exerted back up your legs.  For some prospective, that means in order to be able to take that pounding most sources suggest that you should be able to squat 1.5 to 2x your body-weight at least, before you start running. This is one of many reasons why when it comes to running strength training is SOOOOOO important.

-Coach Adam 

Friends And Family Fridays!

Happy Monday!

We have some exciting news to share with all of you.

Starting this Friday 10/26, we will be starting Friends and Family Fridays. During certain class times on Fridays we invite you to bring in a friend or family member to come train with you and see the Get Fit Nh experience!

For all the details check the video below.

Welcome To The Little Black Dress Project

With office parties, family dinners and festive gatherings with friends and family coming up before you know it, party dress season is closing in fast.

Are you ready? 

Are you ready to look and feel fabulous without limiting yourself to sips of water and shrimp cocktail? 

If the answer is ‘NO’ …or even if you’re not sure…don’t worry. 
The Grateful Plate can help you turn that ‘NO’ into a ‘YES’…Fast!

The Little Black Dress Project is here to help you get ready for holiday parties and to feel even better!

For More Info check out the link and video below.

 

Working On Your White Band: T-Spine Rotation

Now that recreens are done we want to start giving you all the chances and knowledge we can to help work out of any remaining bands you may have!

For October I will be focusing on the White band which is related to your shoulder mobility. This is one of the first bands we look to tackle as we progress down the list. 

The first exercise of the month is a T-spine Rotation with Rib Grab. This exercise is closely related to the open book we already do. This would be an exercise you would want to do 2-3 times a day 5-10 reps per side.

Check out the link below for a video and explanation from the Functional Movement Screen themselves!  

Celebrating All Your Hard Work!

First a BIG thank you to all of you for helping us get through the FMS Rescreens quickly and smoothly. 

The information we received was amazing to see how much progress everyone is making and showing us where to go next to keep the progress rolling!

We wanted to take a minute to celebrate how awesome all of you are!

Keep Making It Happen!

-Coach Brian

Your Source For All FMS Band Correctives

Thanks to all of you wonderful people we have finished out Functional Movement Re-Screens. Now that we have collected that information we can start the fun stuff! We have updated the Big Book Of Bands so everyone's bands are up to date! Please remember to wear your bands in training still!

Like I said before I will be putting out videos to help learn correctives related to each and every band, but I wanted to help start the process linking our huge data base of correctives we have on our website! Using this helpful information we can work to get you out of your bands!

Lets Make It Happen!

-Coach Brian