This week Coach Adam talks about efficiency in your training and how we try to challenge it!

The rumors are all true, yoga is coming! We have found a fantastic yoga instructor who is SO much more than just a yoga instructor. She aligns beautifully with all that Get Fit NH believes in. She understands that yoga compliments a strength training program.

So ladies and gentlemen, meet Nicole Detallis. Nicole is a Master Fascial Fitness Trainer, Functional Movement Educator and a Yoga Teacher! We are so excited to bring her expertise to Get Fit NH.

At this time she will be offering yoga every Sunday from 9am-10am beginning February 17, 2019. She will skip February 24, 2019 (school vacation week!) and resume each Sunday on March 3, 2019.

The class on February 17, 2019 is FREE. This class is open to you as well as any others you wish to drag along Each class after February 17th is $10 per person. You do not have to sign up ahead of time, you can just show up!

We understand that this time table will not work for everyone. At this time it is the only time that works for her schedule and ours. We do plan to offer workshops in the future with Nicole.

We look forward to your feedback after meeting her

Make it happen,

Coach Meagan

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Charity Trainings are BACK! We are on a mission to reach and support local organizations and make a difference right here in Concord. Our first charity training is scheduled for Saturday, February 16, 2019 at 8AM.

This is a public event so please feel free to bring outsiders in! The training will cost $10 and 100% of proceeds will go to Concord Coalition to End Homelessness. We are lucky enough to have several clients who are very much associated with this organization and can really help us make a difference!

This is a great opportunity to sweat for a  cause, get a friend through the door that you’ve been working on and just smile knowing YOU are making a difference.

If you would like to learn more about this organization you can do so right here https://concordhomeless.org/

Thank you for helping us make a difference,

Coach Meagan

Mark you calendars for February 6th! 

One of our supplement providers is coming in to do a tasting and answering any questions you may have about their products. This will be happening on February 6th during the Wednesday accountability class at 5 pm. 

We are excited to have them in as we continue to bring the best products we can into the building and give you the best information we can! 

We look forward to seeing you there!

-The Get Fit NH Team

We are one month into 2019, are you on course with the goals you set for the year? What is
your measuring point that determines if you are on track or off track? Setting goals is a skill.
Crushing goals is possible…here’s three tips to help you!

1.) Keep a journal. I am the queen of making lists. I can’t imagine what a mess my life would
be without my to-do list. I know some of you are just like this. Before you head up to
bed write down 3-5 mini goals for the next day (you know, right after you pack your
healthy lunch) Here’s an example:

a. Hit up training at Get Fit NH with all my awesome friends
b. Eat dinner by 6PM
c. Screens off by 9PM
d. In bed by 9:30PM

2.) Dial back on the take out. Not only will this save you lots of money, but it will save lots
of calories. Even smart choices add up to big calories. Take out isn’t going to derail you if
this is occasional, but if you find yourself at Panera Bread more than you find yourself in
your lunch box, we might have a problem! Add packing your lunch to your list!

3.) Practice stress management. You can’t expect to see results if your cortisol hormone is
constantly sky high then you are in for a whole slew of risks. Here is a great explanation
on cortisol and how it effects your system.

https://www.webmd.com/a-to-z-guides/what-is-cortisol#1. 

Here are some examples of stress management:

a. Take a bath. Add some essential oils and candles. Hold off on the glass of wine 😉
b. Read a book! My favorite spot to read is in my hammock chair. In the summer it
hangs on my farmers porch and in the winter it hangs in the corner of my
bedroom.
c. Listen to motivational videos. Seriously, if you have never listened to Rachel
Hollis- do it! YouTube has a plethora of videos that will fire you up. Martin
Rooney is another one of my favorites.

-Coach Meagan

There are so many perks of lifting heavy. This week in Why Wednesday Coach Adam Talks about how lifting heavy helps with bone density.

We are excited to share that we have found a way to work extra accountability into a group atmosphere. There is so much more that goes into health and results besides training. Food, sleep, water, stress...those are just a handful of examples that play a major role in your well-being. With 300 of you it has been a struggle to figure out how to consistently keep you accountable during "the other 165." That is the 165 hours per week you are NOT in the gym training. We think we found a solution so here it is...

Starting Wednesday, January 30, 2019 we will host an information night for all of you interested in extra accountability. This group will meet for an hour weekly on Wednesday nights at 5pm right here at the gym. Each Wednesday we will have an education piece. The education pieces we have planned are things like how sleep and stress affect your results, under-eating and overeating and how they hurt your results and health, why diets don't work. We will provide a basic list of great foods as well as a list of foods to to limit or reduce in your everyday intake. If you are a weight loss client then this group will also include a weekly weigh in at the meeting.  If you are not a weight loss client and you just want to feel better and look better or fit comfortably into your clothes then this is an opportunity to have support along the way.

The purpose of this group is to create support and accountability  where we all share the same mission....health and happiness. This is a safe place to share your struggles and find solutions as a team. This is not nutrition coaching, but we will talk about nutrition with a registered dietician/nutritionist because it does affect your health! This group is FREE with zero intention of moving to a paid option. If you need a nutrition program where meal plans and grocery lists done for you then we will continue to refer you to Dean and Nancy Carlson from The Grateful Plate.  

On Wednesday January 30, 2019 at our information night we will talk about how we will "gameify" this group. 

We look forward to seeing you there!  Let us know if you have questions

Get Fit NH Team 

Yesterday we starting working on a more traditional style of deadlifting which has its differences for the RDL style kettlebell deadlifts we normally do. Coach Adam took some time to go more in detail of the differences between the two to give you the better understanding of them and why we do both.

Dean and Nancy Carlson, owners of CR8 Fitness (previous owners of Get Fit NH) have graciously invited you to their Crockpot workshop. This workshop has been a hit for years. I will share with you the blog they share and if you are in you will want to sign up quick! Spaces are limited and they ALWAYS fill up!

From The Carlson's

"My favorite meals are those that are easy to fix, don't have me in the kitchen for hours at a time, and taste fantastic. One of my favorite tools to help make that happen is the crockpot. What's better than one meal that is easy to fix, fast to put together, and that the whole family loves? Five Crockpot meals! 

About three years ago, I found a process for Crockpot Freezer Meals. It was one of those moments when I thought: "I wish I would have thought of that, It's brilliant!".

Imagine this you trek to the grocery store, spend an hour or more shopping for the week and then come home and prepare all your dinner meals within the next hour. How cool would that be? When you're ready to leave the house each morning, you place one meal in the crockpot and when you arrive back home- Voila, dinner is done. Repeat that for a total of five days. (You'll probably have leftovers for lunch too. Win/Win) That is a picture of how it will feel after you participate in the Crockpot Workshop. And yet there is one small difference. You can take out the grocery shopping because I already will do that for you.

At the crockpot workshop you'll walk away after an hour with five meals ready to place in the freezer until you are ready to cook them in your crockpot (or Instant Pot). It might not actually take you an hour to put these meals together. It goes that fast

Here's what you get at this workshop

• Every Ingredient is provided to make 5 meals that feeds 4-6 people
• I do all the shopping for you
• I set up and clean up for you
• You walk out with 5 meals ready to cook in your crockpot (or instant pot). 
• These meals can also be thrown in the freezer until you need them.
• Use these meals when you want or need them most.
• I often give one or more of these meals away to someone who is sick, had a baby, going through a rough time etc. Then they have an option when they need it most. 

What you don't get:

• Long lines at the grocery store
• Figuring out which recipes are Coach Nancy approved
• Forgetting an ingredient at the store so you have to make a second trip
• Being alone as you prepare your meals. Friends make this workshop even more fun.
• A messy kitchen. These meals go from Ziploc bag to Crockpot. BAM you're done.

The Crockpot Freezer Meal workshop is:

Wednesday, January 30th.

6-7pm

At Cr8 Fitness in Epsom

The cost for this workshop is only $105. That is $21 for a meal that feeds 4-6 (most likely with leftovers).

If you're curious if your family will like the meals we prepare, here's the five meals we'll fix in less than an hour.

Sign up here!

When I returned to Get Fit NH after being away for three years, I knew the training was going to
be challenging. First, I would be battling with the pain of Fibromyalgia. Secondly, for various
reasons, I did not maintain my training in those three years. I knew I needed to train smart, so I
asked Adam to take me through the Functional Movement Screen just like we do with all our
clients. To say that I was frustrated is putting it lightly! Due to the Fibromyalgia and inactivity I
had lost a significant amount of strength and mobility. During that very humbling 10 minutes
Adam accurately assessed that I needed a:

White band for my shoulder mobility
Green band for my tight hips (Hurdle Step)
Red band for my Trunk Stability Push up
Orange band for Rotary Stability.

Three years ago, I had only a white band and now I have three more! During those 10 minutes,
I voiced my frustration to Adam multiple times and he graciously listened and encouraged me.
At that point I had a choice; I could either stay mad, or focus on moving forward and getting
better. This opened my eyes to the frustrations of so many clients who struggle with the same
movement patterns. Three years ago, I had no problem with push-ups but now I am currently
unable to push my body off the floor. I refuse to let that get me down. I am determined to test
out of my bands. Recently, I have seen some of you screen out of your bands as a result of all
your hard work. I am so proud of you! For those of you that still have some bands, we are in
this together! We will work hard, train smart and screen out of those bands!