Importance of Fat in the Diet

Nowadays there is a lot of confusion in regards to the macronutrient known as fat. A lot of people think consuming any type of fat will automatically contribute to their total percent body fat. Though this statement has some merit if you are consuming too many fats in the form of excess calories, it doesn’t paint the whole picture. Fat is an essential part of everyone’s diet, and it’s important we make sure we balance the amount of fats we consume.

Lipids, more commonly known as fats, provide a lot of different functions for the body. They are a major fuel source during exercise. Help aid in the absorption of fat-soluble vitamins. Supply your body with essential fatty acids and help promote healthy skin. Lipids also supply building blocks for other biomolecules. As you can see, fats (lipids) definitely serve to help the body function properly and healthy. 

As far as the different types of fats, you should try to lower your daily intake of saturated fats as much as possible. Research shows that diets high in saturated fats contribute to many different types of diseases. It is recommended you only consume about 10% of your daily calories from saturated fat. Try consuming more fish, nuts, seeds, vegetable oils, avocados, and olives to help get the essential fats in your diet. 

The problem though in today’s society is, we consume too many fats in our diet. On average the typical American consumes about 45% of their calories from fats. It is recommended by the American Heart Association that you should consume only 30% of your daily calories from fats, and that’s as a maximum! Though the lower you can get to 20% or below, the more success you will find in your fat loss goals. Remember fat alone does not make you fat. Only when your caloric intake exceeds your energy needs does your body fat increase. 

Coach Dylan

Check in challenge could win you $300 cash

Social media is a powerful marketing tool! Did you ever notice that with every scroll comes a sponsored ad or when you talk about wanting a kayak all of a sudden your social media stream is filled with is not a coincidence! We have run those sponsored ads before and they typically cost us about $300 a month so I thought why not hire YOU as my social media marketing instead of making Facebook more money! If you do not use social media that is super, this challenge is not for you though. We are looking for social media users to help us out

Here are the details:

Start date: Monday, August 3, 2020

End date: Friday, August 21, 2020

When you come to training, check in on Facebook here or post on Instagram and tag us here if that is your preferred platform. Here is a video on how to check in on Facebook if you are not sure how to do that. Every time you check in on Facebook we will add your name to a drawing. That means that if you train 12 times between August 3 and August 21 that you have 12 opportunities to win! 

Virtual peeps- you are not excluded from this!!! Snap a picture of your screen and check in and show your friends the many different training opportunities we offer.

Tips to maximize your check in so your people can see the full benefit

  • Share your results
  • Share your favorite exercise that we did
  • Sweaty selfie
  • Sweat angel picture
  • Gym set up picture
  • Outdoor set up picture
  • Computer screen with TrueCoach or recorded pulled up
  • Be creative and encourage others to give the 2 week free trial a whirl!

You do not need to show us that you checked in! When you check in on Facebook we automatically get a notification.

On Monday, August 24th we will pull a name from all of the check ins and Instagram posts and the winner will get $300 cash!  

If you have been searching for ways to help small, local businesses get back on their feet then social media is a huge opportunity to make that happen! 

You can start practicing before August 3rd if you wish 😉

We appreciate you helping us make it happen!

Coach Meagan 

Knowing When to Push, When to Pull Back

I am sure by now all you have experienced the joy of sore muscles after a workout. Also known as Delayed Onset Muscle Soreness, DOMS for short. This happens typically after a workout where you put a lot of stress on your muscles. Sometimes you might feel it right after your workout, other times it can take close to 24 hours before you really start to feel the effect on your body. What does this really mean though? Is it good, is it bad?

A lot of people use this to justify whether or not they got a good workout in. Others may feel put off by it, and hesitant to come back into the gym. To be honest though it is a perfectly natural reaction that happens within the body. You shouldn’t be afraid of muscle soreness, but you shouldn’t try and exhaust your muscles to the point that you can’t move the next day either. It’s all about finding a good balance and listening to your body. 

For me, I like feeling a little sore. That lets me know that I broke down the muscle tissue and now I need to let it rest and rebuild to get stronger. Please though don’t think that if you don’t feel sore that you didn’t get a good workout in, cause that’s not the case. Over time your body will adjust and get used to the different types of stress you put on it during your workouts. Once you get used to it, then maybe you can try and increase the intensity of your workouts. Maybe try picking up a little more weight, or moving a little faster/explosive. Or just try to do a little more than last time. 

Though you do have to be careful not to overdue it as well. If you don’t let the muscles heal and rebuild and you just keep tearing them down you can cause damage to your tissue. So if you are feeling extremely sore after a workout, maybe take it easy. Doesn’t mean you can’t workout, just lower the intensity of your workout. Focus on body movement rather than weights. You can always workout with modifications. I had to do that a few times myself and that’s ok! Remember it’s all about finding a balance. Know when you can push your body, and when you have to pull it back. 

Coach Dylan

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