Raise your hand if you have ever said or thought something like,

"I’ll start on Monday......"  (But it is Wednesday)

Or

"Life is too busy for me to go to the gym right now so I’ll try again when life slows down"

Or

"I don’t have time to eat healthy"

Or

"It’s too expensive to eat healthy"

These are things I hear almost every day. I am here to change the way you are looking at your life just as much as I am here to help your change your body physically. If you can change your mindset then you can really get some work done. So let’s address one at a time and let it be known that I am no super hero.  I have had these same thoughts to some extent too so let’s work through it.

• "I’ll start on Monday......." (But it is Wednesday)

Ok, so you had a bowl of ice cream on Wednesday night and then a glass of wine and maybe a giant bowl of cheesy pasta. Oh and you missed training on Monday and Tuesday….DUDE, you’re gonna survive. I mean, your stomach will probably hurt like hell, but you didn’t just gain 50 pounds in one sitting and lose all of your muscle mass. So you tell yourself this week is blown so you’ll make sure on Monday you’ll get back on track. Ummm what? Are Thursday, Friday, Saturday and Sunday not good enough days to get your stuff together and make a plan? Every day is a fresh start. In fact, every minute is a fresh start. Forgive yourself and allow yourself to have your moments of weakness. They are acceptable. Adult tissy fits are totally acceptable and necessary sometimes. What is NOT acceptable is leaving yourself there in the dumps. Pick yourself up and try again.

• "Life is too busy for me to go to the gym right now so I’ll try again when life slows down"

Here is the number one phrase I hear when clients leave. It crushes my soul every single time, because life will not slow down. The perfect time is never going to come knocking on your door. YOU, yes YOU, have to create the time. YOU have to understand that you are important too and you have to believe that and you have to act on that! Putting yourself first is not easy when you have a demanding job and kids and so on and so forth. I get it! Life is busy and you need to be a priority because without a healthy you other areas of your life suffer.

• "I don’t have time to eat healthy"

I don’t even know what that means. Why not? Have you heard of an instant-pot or a crockpot? Have you heard of Pinterest or Google who have literally MILLIONS of healthy recipes using these machines? C’mon now. We are adults. We can take care of ourselves, but we do have to put in a little effort. Find simple recipes (You can even google simple recipes!), make a grocery list, go grocery shopping, prep if you can (if you can’t instant-pot doesn’t care! (You can put frozen meat in there!) and eat your healthy meal. Make extra for lunch the next day or so. You can do this. How important is it to you? If it is important to you then you find time and make it happen. Technology has come a long way, use it your advantage!

• "It’s too expensive to eat healthy"

You know what else is expensive? Hitting the drive thru a Dunkin’s every morning or going out to lunch a few times each week because you didn’t bring yours. Now THAT is expensive! Frozen veggies are less expensive than fresh and they will give you nutrients too! You don’t have to buy organic to get results (I don’t!). You don’t have to shop at Whole Foods to get results.There are so many tricks. Ditch the excuses and you shall find results!

Coach Meagan

Brookford Farm CSA share is back! If you love your fresh farmstand veggies then you won't want to miss out on the opportunity to have them delivered right here to the gym every week. You just pick up and bring them home, super easy! 

If you want to get in on the fresh veggies then you will want to head over to their website and fill out a registration form. Get Fit NH is a pick up site and there are a number of different shares you can choose from. 

Check it out right here

Warm weather is coming!

Meagan

Do You Have Goals?

A goal can simply be defined as a desired result that is accompanied by an effort aimed at achievement. When setting a goal, you should make sure it is SMART:

Specific: “I want to lose 10lbs in two months”, not “I want to lose weight”

Measurable: “I will attend training 3x week”, not “I will train more often”

Attainable: “I will lose 2lbs a week”, not “I will lose 10lbs in a week”

Realistic: Something you are willing and able to work towards.

Timely: “I will lose 5lbs each month”, not “I will lose 10lbs”

Why is it important to have goals? Goals propel you forward and gives you something to work towards. Often times we get caught up looking at the large obstacles in front of us and become overwhelmed. Goals allow you to break it down into smaller more manageable steps. With each smaller goal we achieve, our motivation and drive to continue to the larger goal increases. We start to believe in ourselves. Also having a goal holds you accountable because you can track your progress.

Your coaches want to help you with your goals and keep you on track for success! We will have a Goal Box in the foyer. Use the form provided to write out your goal(s). Studies have shown that you are more likely to achieve your goals by writing them down. Once you have listed your goal on the form, as well as your name and email address, place it in the Goal Box. A coach will be in contact with you through email to review your goal and develop a plan to help you succeed. Once your personal plan is in place, your coach will check in with you regularly to make sure you are on track.

Let’s make it Personal.

Let’s Make it SMART.

Let’s Make it Happen!

There are many types of physical pain that we can experience. It is important to distinguish what is causing the pain.  You may have screaming sore hamstrings and glutes from deadlifting more weight than you normally do. However, with proper recovery, hydration and nutrition this soreness will subside.  We encourage you to still train through this soreness because movement will often aid in the recovery process.

In contrast, there can be pain that you have been dealing with for an extended period of time; weeks, months or possibly years.  You may struggle with knee, back or shoulder issues and it can be extremely frustrating when they don’t seem to improve. I have witnessed some of you pushing through this type of pain. You believe, “I have been dealing with this issue for so long and it doesn’t get any better so I might as well just train through the pain”.  Believe me I can understand! You want to be able to push yourself. You know what you have been capable of doing in the past. It is very challenging when you are not able to do certain exercises. You may feel a sense of personal failure. However, pushing through the painful movement pattern will only exacerbate the issue.

There are always alternative exercises that will help you build strength without the pain.  Your coaches are here to help you. If you have knee issues, allow your coaches to make the necessary adjustments to your exercise selection. You can make a goal for yourself to work on improving your chin ups or push-ups. Most importantly, you want to remain positive and focus on what you are able to do. By focusing and improving on what you can do will result in positive feelings of accomplishment. This positive motivation will help to keep you committed to your fitness goals for the long term.

-Coach Erin 

It is a blizzardy morning in New Hampshire. We see about 4 inches out there with the heavy stuff scheduled to come a bit later. We need to be sure we leave time to allow  the parking lot properly treated! Operation no one falls! This morning we are closed for your safety and ours. We sincerely appreciate your understanding. We will be open for  the 11 AM training session and all afternoon and evening sessions. You are welcome to jump in on one of those sessions if that works in your schedule. Snow days do not take away from perfect attendance!

Stuck Inside? - Do This!

1) Spend some time on a foam roller, doing your correctives, and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out! 

Training Options Here! If you don't know what you are doing - don't do it.  

No Band, no problem try this training - click here

Have a band at home? Try this "vacation training." Just pretend you are somewhere tropical -   click here

This week Coach Adam talks about why we should strength train and how it helps in many different areas.