How to Create Lasting Change

When it comes to making a change in your life, it can be hard. No matter what it is you are trying to change. There is no doubt you will face some form of adversity, which will make you want to revert back to your old ways. Then it just becomes a vicious cycle that never seems to end. I get it, believe me I do. But if you truly want to change for the better, it's gonna have to take some time to get there. 

In order to create lasting change, you first have to make the conscious decision to change. Whatever that thing is you have to be willing and able to sacrifice. Once you have made that mental decision, you now have to actually take action. Nothing will ever get done unless you are willing to go out and make it happen. Thing is, it usually never happens all at once. This is where we struggle the most.

The more drastic the change, the harder it is to stick with it. Read that last sentence again. I will use myself as an example. I tried following a meal plan that was given to me to help me in my fitness journey. Problem was it was super strict. Not a lot of leeway and I didn’t particularly care all that much about the food. I lasted 2 days. It was next to impossible to try and change my diet that much and expect it to just work. And I would never advocate for anyone else to do the same. 

From my knowledge and experience, small changes over long periods of time make the biggest impact. It may not seem life changing, but you’d be surprised how beneficial it can be to your life. Whatever it is you are trying to change, try and think about making a small change that will help you work towards your bigger goal. Rather than make a big change that will be harder to stick with. Over time, those small changes you made will add up to make a big difference. And that’s how you will create lasting change. 

Coach Dylan

Balanced Eating = Healthy Life & Mind

In life we experience get-togethers, parties, holidays, celebrations, work, vacations, going out on a spontaneous dinner date, etc. When these events come up, there is no need to panic. We can enjoy ourselves, while still being in control of our food and the choices we make. 

Plan ahead:

  1. If you are going out to dinner:

    1. Select a place that you know offers healthy meals

    2. Look up the menu ahead of time to avoid stress or quick decisions

    3. While looking at a menu, be mindful of meal descriptions

      1. Choose grilled over fried

      2. Choose roasted/steamed or sautéed over fried

      3. Choose healthy sides: vegetables or salad

  2. Going to a party? :

    1. Offer to bring a side dish or main course. Something you know is a healthy option for YOU.

      1. Vegetable platter, fruit platter, meatballs, chicken skewers, etc.

      2. Otherwise, choose your best options. Protein source first, then healthy sides. Use your hand to help judge proper portion sizes

  3. Travelling? 

    1. Pack healthy snacks or meal prep:

      1. Jerky, mixed nuts, tuna packets, protein bars/chips, cottage cheese, yogurt, hard-boiled eggs, etc.

BALANCE should be incorporated into everyone’s life as well! This means have some sweets, have a slice of pizza, go out for that ice cream. It is OKAY to have these things. No food is bad or good, its just food is food! You can fit any food into your daily calories and still hit your goals! Always plan ahead and know that you are in control of your choices!

Get Fit NH Scan Day

We are about to roll out our second 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, November 13th from 8 am - 10 am. You do NOT need to pick a specific time, but we do want to know who to expect.

​Please sign up here

Race to 300 Clients GIVE AWAY

We are finishing up 2021 with one more challenge! We are currently sitting at 291 Get Fit NH clients. My original goal for 2021 was to get back to our pre-COVID numbers of 277 Get Fit NH clients. We reached that early on and set a new goal of 300. We are SO close! 

Since we need your help we understand that we need to gameify it and include prizes, duh! So here's how this will work..

IF we reach 300 clients by December 31, 2021 then everyone who referred to us and had their referral sign up will get their name in a drawing for a gnarly prize ON TOP OF their earned $50 referral reward AND everyone who signs up between now and December 31, 2021 will get their name into a drawing to win the same great prize ON TOP OF $50 off their first month. 

The prize package giveaway includes:

  • One month of nutrition coaching with Coach Ashley (to ber used in January)
  • One Yankee Farmer's Market Meat Share
  • Gift Certificate to see Kristen at Waves of Relaxation, LLC for a one hour massage 
  • $25 Gift Certificate to Integrity Nutrition 

Here's 5 great ways you can share with your people:

  1. Share a picture on Facebook of you in the gym, your results, your achievements and tag Get Fit NH
  2. Check into training when you get here with a comment or a picture and invite someone to join you
  3. Tag us in a story on Instagram (meagansbat and getfitnh)
  4. Forward a meal plan email to a friend and invite them to give the free trial a whirl
  5. LISTEN to your friends and/or family who are looking for a change in their health and offer Get Fit NH as part of a solution

DUDES! We can do this! 

Transformation Motivation

We are coming up on our 1 year anniversary at Terrill Park Drive. It is hard to believe it has already been one year, what a whirlwind. I remember how stressful it was in the heat of the journey, but the transformation has been well worth it. All of the small steps have made a BIG difference and that's like with any transformation....

Check out the video below for some motivation!

Pumpkin Training and Costumes

 You guys have been asking about our annual pumpkin and costume training and I am here to tell you it is SO on! On THURSDAY, October 28, 2021 you will want to bring a pumpkin to training! We are going to use that as our primary tool for training. If you forget a pumpkin then we will hook you up with a medicine ball.


Costumes, yes, we are inviting you to come to training in costume next Thursday. We are doing Thursday instead of Friday because our attendance is greater on Thursday than Friday and we want to make sure everyone has an opportunity to have all the fun with us. 

Regular gym attire is acceptable for non-fun people. We won't even judge you, don't worry. 

Check out the pictures below from previous years!

30 Days Results in Advance

On November 1st we are kicking off our first ever 30 day results in advance program. We have been toying around with this idea for a few weeks and we decided to put our foot down and run with it. This specific program is for new clients and former clients only, but don’t worry Get Fit NH clients, we are working on a little something for you too!

Here’s what it includes:

  • 16 group personal training sessions
  • 4 weeks of personalized nutrition coaching with Coach Ashley
  • Personal checks ins via text between you and your coach 3x per week
  • Weekly bodyfat scanning using our Styku scanner
  • Weekly meals plans
  • Unlimited accountability
  • Private Facebook group with other challengers and coaching team

All of THIS for $99!

This is an extremely personalized offering so we can only take 10 people for this. Sign ups must be complete by Friday, October 29, 2021 so we can make sure that everyone is ready to rock on November 1st. This program will run through Tuesday, November 30, 2021.

Don’t fall victim to the national average of 10 pounds gained during the holiday season! We can help! If you have questions please reply to this email or call me directly at 603-848-6138. Otherwise, get signed up using the button below. 


In the Comfort Zone

Alright let's talk for a minute about the comfort zone. You know what I am talking about, your daily routine or habits that allow you to relax or put on auto-pilot for a second and not have to worry or stress about anything. A place where you feel safe from the pressure of uncertainties and what if’s. That comfort zone.

Don’t get me wrong, I like enjoying being in the comfort zone, and I am not saying you shouldn’t enjoy it either. But one of many quotes I remember speaks the truth about it. “The comfort zone is beautiful, but nothing grows there.” In order to really evolve, level-up, or improve you really have to step outside of your comfort zone. 

In relation to fitness, no one gets stronger lifting the same weight over and over if they feel completely comfortable doing it. In order for change or growth to happen, you have to be willing to be uncomfortable lifting something that is heavier that you know will challenge you a lot more. And hey, you might not be able to fully master that weight at first, but just the action of trying to pick it up and use it will make you that much more confident to try again the next time. And that little push will start getting the ball moving, slowly allowing you to build up to that same weight and eventually even master it. But none of this happens if you aren’t willing to get outside your comfort zone and try. Heck I know I have been humbled more than once in the gym. But I will always be willing to try. So I encourage all of you to do the same. Learn to be comfortable with being uncomfortable. You got all of us supporting you!

Get Fit NH Scan Day

We are about to put our Stkyu body scanner to WORK! Effective immediately we are implementing a Get Fit NH scan day one Saturday per month. We really want to be more consistent in offering you guys data, results and beyond the gym coaching. It can feel rushed when scanning between classes so we are working to solve the problem by offering a day that is typically more flexible for people.

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 first scan day is Saturday, October 16th from 8 am - 10 am. You do NOT need to pick a specific time, but we do want to know who to expect.

Please sign up here

Mindset is Everything

Fixed or Growth?

Someone with a fixed mindset believes that their qualities and abilities are fixed traits, set in stone; that you either “have it” or you don’t. They perceive even the smallest stumble as proof of their limited intelligence or capability. When it comes to working toward goals, they give up easily because they believe they can’t improve.

Alternatively, with a growth mindset, you perceive a failure as a temporary setback and a learning opportunity to figure out what you can do differently next time to achieve a different outcome. You see setbacks as a chance to build on your abilities and knowledge base. You believe that effort influences success, so you spend more time practicing or learning, which in turn leads to greater achievement

Your mindset influences your behavior more than you might imagine and can determine whether or not you pursue and accomplish your goals. 

If you have a growth mindset around fitness then you believe you can get fitter, stronger, and even more athletic, no matter where you’re starting from. “Let's say you believe you’re good at running, so you actively work to improve at it and get better. Conversely, let's say you don’t believe you’re good at upper body strength work, so you avoid working on it, and as a result, don’t make any upper body strength gains. A growth of mindset directly affects our capacity for physical growth."

“The first step to a growth mindset:

Tell yourself a different story.”

Creating a Growth Mindset

When we run up against a wall or a difficult situation, how we interpret and react to them depends on our beliefs about ourselves. Our actions are a manifestation of those beliefs.  The first step in cultivating a growth mindset: The moment those self-defeating thoughts arise; picture a big red stop sign. And then shift the narrative. 

Instead of telling yourself        

  • I’m not good at this

  • I can’t do this

  • It’s beyond me


  • can do it; I am improving

  • It’s only possible if I try

  • It’s OK to fail because I’ll learn from my mistakes



Redefine “Failure”

Yes, failure is painful. It burns in our mind and makes us doubt ourselves. But rather than allowing it to define you (or your perceived limitations) and make you shy away from new challenges, reframe it as a springboard for growth. What you believe is what you achieve. How you choose to interpret your experiences can determine what you will, or won’t, accomplish. 


Consistency is KEY

With anything else, consistency is always key to success. It’s a consistency of your effort and focus over time. A growth mindset means there’s a belief in change.


A growth mindset creates a powerful passion for learning. “Why waste time proving over and over how great you are, when you could spend that time getting better?”

It’s never too late (and you’re never too old) to learn. When we stretch ourselves and push out of our comfort zone, our brain forms new connections. With practice, these connections get stronger and what seemed daunting at first can soon become easy.

Coach Ashley